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Doctor shares her holy grail tips for overcoming eye sensitivity

As the chill of winter sets in, many people find that their eyes become more sensitive and prone to dryness. This can be particularly challenging for those who already suffer from dry eye syndrome. Dr. Jacqueline Beltz is a leading Australian Ophthalmologist and the founder of <a href="https://www.okkiyo.com" target="_blank" rel="noopener">OKKIYO</a>, a beauty brand that makes PRIORITEYES mascara for people with sensitive eyes. Dr Beltz has shared her insights into dry eye syndrome and how winter can exacerbate symptoms, also sharing her top tips for managing eye sensitivity during the colder months. Understanding Dry Eye Syndrome The surface of the eye is covered by a delicate layer of tears, essential for comfort, vision, protection, and nutrition. The tear film comprises two main layers: an outer lipid (oily) layer and an inner aqueous (watery) layer. The lipid layer, produced by oil glands in the eyelids, prevents tears from evaporating too quickly, while the aqueous layer, consisting of water, electrolytes, and proteins, spreads tears evenly across the eye and helps them adhere to the surface. When the balance of tear production, evaporation, absorption, and drainage is disrupted, it can lead to dry eye syndrome. Symptoms may include redness, irritation, a gritty sensation, tired eyes, itching, excessive watering, and fluctuating vision. In severe cases, dry eye can be painful and significantly impact daily life. How common is dry eye syndrome? Dry eye syndrome is a widespread issue, particularly among older adults. According to the Blue Mountains Eye Study, 57% of adults over the age of 50 experience some degree of dry eye. This condition is notably more prevalent in women, with higher rates observed compared to their male counterparts. The increased prevalence in women is often attributed to hormonal changes, particularly during and after menopause. A more recent study, Optometry Australia’s 2022 Vision index found that over 85% of Australians are estimated to have experienced dry eyes at some point in their lives. Of those affected, 55% say they only developed the condition following the beginning of the pandemic in 2020. They reported that almost 1 in 5 (18%) of people experience dry eye symptoms frequently. These statistics highlight the importance of understanding and managing dry eye, especially as we age. DEWS II Study and Treatment Approaches The DEWS II (Dry Eye Workshop II) study provides a comprehensive framework for understanding and treating dry eye syndrome. According to the study, dry eye is a multifactorial disease characterised by a loss of homeostasis (or balance) in the tear film, accompanied by eye symptoms. Factors such as tear film instability, hyperosmolarity (increased saltiness), inflammation, and neurosensory (altered feelings or sensations) abnormalities play significant roles. There are two primary types of dry eye: aqueous deficient and evaporative. Most individuals have a combination of both. Aqueous deficient dry eye occurs when there is insufficient production of the watery layer of tears, often due to aging, hormonal changes, or certain medications. Evaporative dry eye is typically caused by environmental factors or conditions affecting the lipid layer, such as meibomian gland dysfunction (MGD). Winter's Impact on Dry Eyes Winter poses unique challenges for dry eye sufferers. Cold, dry air, indoor heating, and wind can all exacerbate symptoms. Here's how to combat these winter-specific issues: 1. Humidify Your Environment Indoor heating reduces humidity levels, leading to increased tear evaporation. Consider using a humidifier to maintain moisture in the air, especially in bedrooms and living spaces. This helps keep your eyes hydrated. 2. Protect Your Eyes Outdoors Cold winds can strip away the tear film. When outside, wear wraparound sunglasses to shield your eyes from the elements. This not only protects your eyes from the wind but also from UV rays, which can be strong even in winter. 3. Stay Hydrated Dehydration can worsen dry eye symptoms. Drink plenty of water throughout the day to maintain overall hydration, which supports healthy tear production. 4. Optimise Your Diet Certain foods can promote eye health. Omega-3 fatty acids, found in fish like salmon and flaxseeds, have anti-inflammatory properties that can help manage dry eye symptoms. Incorporate these into your diet for added benefits. 5. Use a Warm Compress A warm compress can help improve the function of the meibomian glands, which produce the oily layer of the tear film. This is particularly helpful for those with meibomian gland dysfunction, or MGD. Gently apply a warm, damp cloth to your closed eyelids for 10-15 minutes, followed by a gentle massage of the eyelids to encourage oil secretion. It is important to avoid rubbing or compressing the eyeballs. 6. Use Over-the-Counter Lubricant Eye Drops Artificial tears can provide temporary relief by supplementing the natural tear film. Choose preservative-free options to avoid further irritation, and use them frequently. 7. Remember to have regular eye checks In Australia, Optometrists provide our primary eye health check ups. Dr Beltz recommends adults over the age of 40 see their optometrist once a year, but if you’re struggling with symptoms of dry eye in winter, an extra check up might help and your optometrist will be able to help you to come up with an individualised treatment plan. 8. Invest in Quality Eye Products For those who wear makeup, using products designed for sensitive eyes is crucial. <a href="https://www.okkiyo.com/products/protect-and-preserve-mascara" target="_blank" rel="noopener">PRIORITEYES</a> mascara by OKKIYO has been specifically formulated to be gentle on sensitive eyes, avoiding common irritants while providing excellent performance. Managing Dry Eye in Winter: A Recap Winter can be tough on our eyes, but with the right strategies, you can manage dry eye symptoms effectively. Maintain a humid environment, protect your eyes from cold winds, stay hydrated, and incorporate eye-healthy foods into your diet. Regularly use warm compresses and opt for gentle, high-quality eye products like PRIORITEYES mascara. Dry eye syndrome may be a common condition, but it doesn't have to dominate your life, especially during the harsh winter months. With these tips, you can keep your eyes comfortable and healthy all season long. For personalised advice and treatment, always consult with your eye care professional. Stay warm, stay hydrated and take care of your eyes this winter! Image credits: Shutterstock

Body

A guide to overcoming loneliness during the holidays

<div> Navigating the holiday season during adulthood isn’t always smooth sailing. Often, the arrival of the festive period can bring with it a sense of loneliness. Whether it’s being away from family or missing out on celebrations, the holiday blues can be hard to shake and for many, the significance of togetherness during the holidays can accentuate feelings of isolation or detachment. </div> <div> Offering her insight on how to overcome these emotions, Jacqui Manning, resident psychologist at Connected Women, an organisation that facilitates friendships for women over 50 shares her top tips to help you enjoy a more connected and fulfilling holiday season. </div> <div> Acknowledge Your Feelings “It’s ok to admit that you feel lonely. In fact, it’s the first step to overcoming and accepting these feelings,” explains Jacqui. “Christmas is traditionally a time that is associated with togetherness and so recognising your emotions is the foundation for developing effective coping strategies. Reach out to the friends you do have, family or support groups and let them know you might need extra support during this time. You should also invest in your mental wellbeing, either by incorporating mindfulness techniques to help break any negative thoughts or creating a mindset of gratitude by reflecting on the positive aspects of your life. Both these techniques can shift your focus towards positivity.” </div> <div> Invest in Yourself If you’re feeling down, Jacqui suggests prioritising self-care. “Investing in yourself is an act of self-love and resilience. It shifts the focus from external pressures to internal fulfilment, fostering a deep sense of empowerment. This approach is particularly valuable during the holidays, as it allows you to create a positive and nurturing environment for yourself.” Find New Connections Prevention plays an essential role in mitigating the risks of social isolation before they take hold. When it comes to combating loneliness, it’s all about identifying the connections you might be missing and actively seeking ways to build them. Jacqui explains, “In the modern-day era that we are in, recognising the potential of technology is vital. If you don’t have anyone nearby, dive into the online world to explore nearby community meetups or virtual events; I assure you, you’ll discover something that aligns with your interests, and you'll find others who are in a similar situation to you,” Jacqui concludes. </div> <div> “Whether you want to relax in a bubble bath, use the holiday season as an opportunity to discover a new hobby or simply spend more time outdoors to connect with nature, remember that these intentional acts of self-investment are gifts to your own well-being. Taking time for yourself is not only a deserved treat but a crucial element of maintaining balance and happiness.” <div title="Page 2"> As the festivities draw near, it’s essential to tune in to your own needs, invest in self-care and actively seek connection, whether with new or pre-existing relations. These steps will not only contribute to your well-being but also serve to enrich and elevate your experience throughout the festive season. About Connected Women Phoebe Adams is the co-founder of Connected Women, an organisation providing a community for women over 50 to connect and build meaningful friendships. With a rapidly growing community in Perth, Sydney, Wollongong, Melbourne and Geelong, Connected Women provides a safe and welcoming space for women to come together and share experiences. To learn more about the organisation and how you can get involved, visit <a href="https://www.connectedwomen.net" target="_blank" rel="noopener">connectedwomen.net</a>. Image credits: Getty Images </div> </div>

Family & Pets

Pilot’s holy grail tips to overcome your fear of flying

A US pilot has shared her five top tips to help nervous travellers ease their pre-flight anxiety. The 32-year-old captain said there are a few things passengers can do, such as picking the perfect time to fly and selecting your seat carefully, to make air travel a breeze. The Boeing 737 pilot who calls herself “Captain Morgan”, said anxious travellers should always book a seat in the front of the plane. “Try to sit more towards the front of the plane,” Morgan said in a TikTok video. “You’ll feel the effects of turbulence less if you sit over the wing or towards the front.” She also said that flying early in the morning is bound to make a flight easier. “There’s usually less turbulence and airports and airplanes are less crowded, which gives you more personal space,” she said. For solo travellers, Morgan suggested a no-brainer way to distract yourself in the air. “If you can’t fly with a family member or friend, have someone on the ground you can text. Most planes have free texting. You’ll have someone for moral support and they can distract you from flying,” she said. “You can turn your phone to Airplane Mode but turn on the Wi-Fi. Then you text over the Wi-Fi with either iMessage or WhatsApp for free.” Morgan said you can mentally prepare yourself for what to expect by “learning the sounds the plane makes”. “Familiarise yourself with the sounds of the airplane,” she said. “For example, when you’re getting close to landing at the airport, the thud you hear is usually just the landing gear coming down.” Morgan said her number one tip for anxious flyers is to “introduce yourself to the flight crew”. “If the flight attendants know you’re nervous, they can check on you more during the flight,” she said. “If you go talk to the pilots, they can tell you a bit more about the flight. For example, if we are expecting any turbulence. Just ask the flight attendant in the galley if you can meet and talk to the pilots. It might not be a long conversation but we can still chat.” She added, “More than likely we will give you a tour of the flight deck and answer all your questions.” Image credits: TikTok

Travel Tips

How to overcome the ‘Sunday scaries,’ according to a therapist

How to overcome your Sunday scaries According to an Australian Institute of Health and Welfare report, most Australians are working longer hours – spending more time on the job than on their household activities, caring for family, education, meals, personal care and leisure combined. If this grind sounds familiar, you probably don’t need scientific data to tell you how much Mondays can suck (though back in 2011, University of Vermont researchers used Twitter data to confirm indeed, we all hate. Mondays the most). In recent years, these Monday blues have crept into our off-the-clock hours, too: a phenomenon that’s increasingly coming to be known as the ‘Sunday scaries.’ Five reasons this ‘anticipatory anxiety’ happens “The Sunday scaries is an overwhelming feeling of dread and anxiety about going to work or school the next day,” says clinical psychologist, Dr Renée L. Goff. Depending on your schedule, this anxiety doesn’t necessarily have to hit on a Sunday, but whenever you’re spending what’s meant to be personal time stressing about upcoming work. And what do the Sunday scaries feel like? “Some people describe it as a heaviness they can feel in their body, while others feel so jittery they could jump out of their skin,” Dr Goff says. “You’re also very aware of the time ticking away and the freedom of your weekend coming to a close.” It’s also extremely common. Based on different polls, 75 to 80 per cent of people experience the Sunday scaries, says therapist Amanda Stemen. But just because it’s widespread doesn’t mean it’s not manageable. Here’s how experts say you can ease your Sunday anxiety. Structure your Sunday “Structure can be a best friend when [you’re] feeling the Sunday scaries,” says psychotherapist, Angela Ficken. “Instead of sitting on the couch and watching the clock, go do something that you enjoy.” You might still get whiffs of that sense of dread, but that feeling is harder to hold onto when you are engaging in something that makes you feel good, she says. Plus, research tells us that adding structure to our days can help give us a greater sense of control and improve mental health. That’s why it’s not just important to structure your Sundays, but to be consistent with it, Ficken says. Don’t forget to relax The Australian Government Department of Health data shows just how little time we have during the week to tend to non-work activities – but when you’re planning out your Sunday, try not to cram in too many errands and chores. If you’re feeling more stress in general, it’s important to make space for relaxing activities in your Sunday plan to ground yourself, says marriage and family therapist Naiylah Warren. And there’s no right way to relax. “Maybe a body scan meditation, maybe a mid-afternoon shower or bath, maybe an engaging movie or show,” Warren says. “[Whatever] feels like a helpful distraction to reground from the scaries.” Pinpoint anxiety sources behind the Sunday scaries Anxiety is a normal human experience, and one of the main ways to manage it is to identify your personal triggers. “Try to pinpoint what is really causing you to dread the week,” Dr Goff says. “Is it a deadline, meeting or presentation?” Even if there’s not a sole reason behind your Sunday anxiety, organising the stress you expect from the week ahead into bite-size chunks can help make it all more manageable. “Create multiple to-do lists,” Dr Goff recommends. One list for tasks that need to be completed immediately, another for tasks that are less urgent, and a final list for tasks that you’d like to complete at some point. “Seeing these can help put into perspective what is important and what you can let go of for now,” she says. “This can help decrease the anticipation of the stress and dread of the week.” Create some excitement for the week ahead Getting rid of the Sunday scaries isn’t just about tempering the doom-and-gloom of the week ahead, either. “Having something to look forward to also gives you something to think about that’s pleasing rather than only focusing on the dread you feel,” Ficken says. It’s a form of reframing your thoughts: instead of focusing on the awful things you expect from the week, build excitement over a coffee or lunch date with a friend you’ve been meaning to catch up with. “This gives you the opportunity to shift your thoughts to something fun and will help improve your mood.” End your Sunday with the right energy Whether you want glowing skin, a sounder sleep or a mental health boost, a great nighttime routine can come with major health benefits. But if you suffer from the Sunday scaries, you may want to build a special routine for these more anxiety-ridden evenings, Warren says. “This is an opportunity to give yourself proper wind-down time – maybe you want to journal, do a face mask, read a few pages of your book – allow yourself to decompress so you can feel empowered and confident you’ll be ready for the next day,” she says. And do your best to honour this “you” time. That means, when possible, make Sunday night about your self-care – and leave the work emails for Monday morning. Written by Leslie Finlay. This article first appeared in <a href="https://www.readersdigest.com.au/healthsmart/conditions/mental-health/how-to-overcome-the-sunday-scaries-according-to-a-therapist" 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.com.au/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

Mind

Record coral cover doesn’t necessarily mean the Great Barrier Reef is in good health (despite what you may have heard)

In what seems like excellent news, coral cover in parts of the Great Barrier Reef is at a record high, according to <a href="https://www.aims.gov.au/information-centre/news-and-stories/highest-coral-cover-central-northern-reef-36-years" target="_blank" rel="noopener">new data</a> from the Australian Institute of Marine Science. But this doesn’t necessarily mean our beloved reef is in good health. In the north of the reef, coral cover usually fluctuates between 20% and 30%. Currently, it’s at 36%, the highest level recorded since monitoring began more than three decades ago. This level of coral cover comes hot off the back of a <a href="https://theconversation.com/another-mass-bleaching-event-is-devastating-the-great-barrier-reef-what-will-it-take-for-coral-to-survive-180180" target="_blank" rel="noopener">disturbing decade</a> that saw the reef endure six mass coral bleaching events, four severe tropical cyclones, active outbreaks of crown-of-thorns starfish, and water quality impacts following floods. So what’s going on? High coral cover findings <a href="https://theconversation.com/a-lot-of-coral-doesnt-always-mean-high-biodiversity-10548" target="_blank" rel="noopener">can be deceptive</a> because they can result from only a few dominant species that grow rapidly after disturbance (such as mass bleaching). These same corals, however, are extremely susceptible to disturbance and are likely to die out within a few years. <h2>The data are robust</h2> The <a href="https://peerj.com/articles/4747/" target="_blank" rel="noopener">Great Barrier Reef spans</a> 2,300 kilometres, comprising more than 3,000 individual reefs. It is an exceptionally diverse ecosystem that features more than 12,000 animal species, plus many thousand more species of plankton and marine flora. The reef has been teetering on the edge of receiving an “in-danger” <a href="https://theconversation.com/not-declaring-the-great-barrier-reef-as-in-danger-only-postpones-the-inevitable-164867" target="_blank" rel="noopener">listing</a> from the World Heritage Committee. And it was <a href="https://theconversation.com/this-is-australias-most-important-report-on-the-environments-deteriorating-health-we-present-its-grim-findings-186131" target="_blank" rel="noopener">recently described</a> in the State of the Environment Report as being in a poor and deteriorating state. To protect the Great Barrier Reef, we need to routinely monitor and report on its condition. The Australian Institute of Marine Science’s long-term monitoring program has been collating and delivering this information since 1985. Its approach involves surveying a selection of reefs that represent different habitat types (inshore, midshelf, offshore) and management zones. The <a href="https://www.aims.gov.au/monitoring-great-barrier-reef/gbr-condition-summary-2021-22" target="_blank" rel="noopener">latest report</a> provides a robust and valuable synopsis of how coral cover has changed at 87 reefs across three sectors (north, central and south) over the past 36 years. <h2>The results</h2> Overall, the long-term monitoring team found coral cover has increased on most reefs. The level of coral cover on reefs near Cape Grenville and Princess Charlotte Bay in the northern sector has bounced back from bleaching, with two reefs having <a href="https://www.aims.gov.au/sites/default/files/2022-08/AIMS_LTMP_Report_on%20GBR_coral_status_2021_2022_040822F3.pdf" target="_blank" rel="noopener">more than 75% cover</a>. In the central sector, where coral cover has historically been lower than in the north and south, coral cover is now at a region-wide high, at 33%. The southern sector has a dynamic coral cover record. In the late 1980s coral cover surpassed 40%, before dropping to a region-wide low of 12% in 2011 after Cyclone Hamish. The region is currently experiencing outbreaks of crown-of-thorns starfish. And yet, coral cover in this area is still relatively high at 34%. Based on this robust data set, which shows increases in coral cover indicative of region-wide recovery, things must be looking up for the Great Barrier Reef – right? <h2>Are we being catfished by coral cover?</h2> In the Australian Institute of Marine Science’s report, reef recovery relates solely to an increase in coral cover, so let’s unpack this term. Coral cover is a broad proxy metric that indicates habitat condition. It’s relatively easy data to collect and report on, and is the most widely used monitoring metric on coral reefs. The finding of high coral cover may signify a reef in good condition, and an increase in coral cover after disturbance may signify a recovering reef. But in this instance, it’s more likely the reef is being dominated by only few species, as the report states that branching and plating Acropora species have driven the recovery of coral cover. Acropora coral are renowned for a “boom and bust” life cycle. After disturbances such as a cyclone, Acropora species function as pioneers. They quickly recruit and colonise bare space, and the laterally growing plate-like species can rapidly cover large areas. Fast-growing Acropora corals tend to dominate during the early phase of recovery after disturbances such as the recent series of mass bleaching events. However, these same corals are often susceptible to wave damage, disease or coral bleaching and tend to go bust within a few years. Inferring that a reef has recovered by a person being towed behind a boat to obtain a rapid visual estimate of coral cover is like flying in a helicopter and saying a bushfire-hit forest has recovered because the canopy has grown back. It provides no information about diversity, or the abundance and health of other animals and plants that live in and among the trees, or coral. <h2>Cautious optimism</h2> My <a href="https://theconversation.com/almost-60-coral-species-around-lizard-island-are-missing-and-a-great-barrier-reef-extinction-crisis-could-be-next-163714" target="_blank" rel="noopener">study</a>, published last year, examined 44 years of coral distribution records around Jiigurru, Lizard Island, at the northern end of the Great Barrier Reef. It suggested that 28 of 368 species of hard coral recorded at that location haven’t been seen for at least a decade, and are at risk of local extinction. Lizard Island is one location where coral cover has rapidly increased since the devastating 2016-17 bleaching event. Yet, there is still a real risk local extinctions of coral species have occurred. While there’s no data to prove or disprove it, it’s also probable that extinctions or local declines of coral-affiliated marine life, such as coral-eating fishes, crustaceans and molluscs have also occurred. Without more information at the level of individual species, it is impossible to understand how much of the Great Barrier Reef has been lost, or recovered, since the last mass bleaching event. Based on the coral cover data, it’s tempting to be optimistic. But given more frequent and severe heatwaves and cyclones are predicted in the future, it’s wise to be cautious about the reef’s perceived recovery or resilience. This article originally appeared on The Conversation. Image: Shutterstock

Travel Trouble

Readers Respond: What was one struggle you had with your newborn and how did you overcome it?

Though they may be bundles of joys, caring for newborns also comes with plenty of struggles, including sleepless nights, difficulties with breastfeeding, crying, and bouts of colic. When we asked about the struggles of looking after your newborn, here’s what you had to say. Rosemary Moreland - My youngest had no idea about breastfeeding. It took a month of dedication to the art before he caught on. Moira Thurgood - My second babe cried continuously for ten months. I just had to be patient and hope things would improve. Christine Veitch - My first baby would scream and hold her breath with wind pain (when) I was breastfeeding her. I stopped eating peas and her wind went away. Mick Gilbert - Colic, she eventually grew out of it nine months later… Marianne Prendergast - Colic with the first, eczema with the second, can’t remember if there was anything with the other two. Lizze Bartlett - She didn’t sleep much and the longest would be an hour and a half. Dan Robinson - My son had colic for 14 months and all you could do is hold him. Then he got quiet. It was a nightmare but my other two boys were great. To read what else you said, head <a href="https://www.facebook.com/oversixtyNZ/posts/pfbid0NA58pWtU6rh4zU4i1ok3GFXYUPMjUMcESbHDxFpr3WfhwaAiNJMb4HdAC51yvNMQl" target="_blank" rel="noopener">here</a>. Image: Getty Images

Caring

Past policies have created barriers to voting in remote First Nations communities

The rate of voter participation in federal elections by people living in remote Indigenous communities has been <a href="https://doi.org/10.1111/j.1467-8497.2010.01552.x" target="_blank" rel="noopener">lower than the national average</a> since First Nations people were granted the right to vote in 1962. In recent years, the rate has been in <a href="http://doi.org/10.22459/DAER.05.2012;%20http://doi.org/10.25911/5df209771dd57" target="_blank" rel="noopener">decline</a>. Rates are lowest in the Northern Territory. The low rate of participation among First Nations people living in remote communities could affect the lower house election results in the Northern Territory seat of Lingiari. Warren Snowden has stepped down after 20 years holding the seat. Determining rates of voter participation Measuring the number of First Nations people (or any particular demographic group) who vote in federal elections is challenging. Electoral rolls do not include information about cultural identity. Census figures, which could be used as a basis for comparison against voter turnout rates, are imprecise. Data from the 2005 NT Assembly general election <a href="http://doi.org/10.22459/DAER.05.2012;%20https:/press.anu.edu.au/publications/directions-australian-electoral-reform" target="_blank" rel="noopener">show</a> voting rates were 20% lower in electorates with the highest Indigenous populations. In his study of the 2019 federal election, Australian National University researcher <a href="http://doi.org/10.25911/5df209771dd57" target="_blank" rel="noopener">Will Sanders</a> found <blockquote> perhaps only half of eligible Aboriginal citizens […] may be utilising their right to vote. </blockquote> Reports from the Northern Territory’s most recent Assembly election also found <a href="https://www.abc.net.au/news/2020-08-21/poor-indigenous-voter-turnout-at-nt-election/12580688" target="_blank" rel="noopener">record low</a><a href="https://www.abc.net.au/news/2020-08-15/coronavirus-impacting-on-remote-voter-turnout-nt-election/12559066">turnout</a> across Indigenous communities. <a href="https://doi.org/10.1111/j.1467-8497.2010.01552.x" target="_blank" rel="noopener">Research</a> <a href="http://doi.org/10.25911/5df209771dd57" target="_blank" rel="noopener">shows</a> rates of informal votes are also higher in remote Indigenous communities. <blockquote class="twitter-tweet"> NLC accuses the Australian Electoral Commission of 'failing' Aboriginal voters [Matt Garrick, ABC] Northern Territory land council has accused the AEC of failing Aboriginal people by not engaging more bush voters to have their say at the federal election.<a href="https://t.co/fCKRluGaoD">https://t.co/fCKRluGaoD</a> <a href="https://t.co/J3a04DyJJB">pic.twitter.com/J3a04DyJJB</a> — First Nations Tgraph (@FNTelegraph) <a href="https://twitter.com/FNTelegraph/status/1514025685521952770?ref_src=twsrc%5Etfw">April 12, 2022</a></blockquote> Barriers to First Nations people voting Decisions made at the federal level over the last three decades appear to have provided significant obstacles to voting in some First Nations communities. First is the 1996 abolition of the Aboriginal and Torres Strait Islander Election Education and Information Service. <a href="https://doi.org/10.1111/j.1467-8497.2010.01552.x" target="_blank" rel="noopener">Two</a> <a href="http://doi.org/10.22459/DAER.05.2012;%20https:/press.anu.edu.au/publications/directions-australian-electoral-reform" target="_blank" rel="noopener">studies</a> point to this abolition as a potential reason for a decline in voting rates in remote Indigenous communities since the mid-nineties. Established in 1979, this service existed specifically to increase voter registration rates among First Nations people. This was done by, for example, providing voter education and election materials in Indigenous languages. The second decision was the 2005 abolition of the Aboriginal and Torres Strait Islander Commission. First Nations people participated in five of the Commission’s elections administered by the same Australian Electoral Commission responsible for federal elections. Although voting was voluntary, <a href="https://openresearch-repository.anu.edu.au/bitstream/1885/41511/3/2003_DP252.pdf" target="_blank" rel="noopener">analysis</a> shows participation was higher in northern and central Australia than in southern Australia. The third relevant policy change was the passage of the 2006 Electoral Integrity Bill. This introduced more stringent rules for the identification required to vote, making it more difficult for people in <a href="https://doi.org/10.1111/j.1467-8497.2010.01552.x" target="_blank" rel="noopener">at least one remote community</a> to register to vote. The Morrison government’s unsuccessful 2021 proposal to introduce even tougher <a href="https://www.canberratimes.com.au/story/7488468/govt-accused-of-trumpist-move-to-suppress-voting/?cs=14264" target="_blank" rel="noopener">voter identification laws</a> would likely <a href="https://www.theguardian.com/australia-news/2021/oct/27/proposed-voter-id-laws-real-threat-to-rights-of-indigenous-australians-and-people-without-homes" target="_blank" rel="noopener">exacerbate this problem</a>. The fourth policy decision was a 2012 change to the Commonwealth Electoral Act, known as the “Federal Direct Enrolment and Update”. This enabled the Australian Electoral Commission to register eligible Australians to vote based on information available through several government agencies. These include Centrelink/the Department of Human Services, the Australian Taxation Office, and the National Exchange of Vehicle and Driver Information Service. But the Electoral Commission has <a href="http://doi.org/10.25911/5df209771dd57" target="_blank" rel="noopener">chosen not to use this mechanism for enrolment in parts of Australia</a> where mail is sent to a single community address (“mail exclusion areas”). This means people living in many remote communities are not automatically added to the electoral roll, unlike most of the rest of Australia. West Arnhem Regional Council mayor Matthew Ryan and Yalu Aboriginal Corporation chairman Ross Mandi launched an official complaint to the Australian Human Rights Commissioner over this issue in June last year. They <a href="https://www.abc.net.au/news/2021-06-19/nt-voters-racial-discrimination-human-rights-commission/100227762" target="_blank" rel="noopener">argued</a> failure to apply the Federal Direct Enrolment and Update in remote communities represents a breach of the Racial Discrimination Act. A <a href="https://doi.org/10.1111/j.1467-8497.2010.01552.x" target="_blank" rel="noopener">survey</a> of residents in one remote community on South Australia’s APY lands found a lack of information contributed to low participation in elections. Obstacles included: <ul> <li> a lack of materials available in appropriate languages </li> <li> uncertainty about how to cast a formal vote </li> <li> problems related to literacy, and </li> <li> a lack of appropriate identification necessary to enrol. </li> </ul> In October last year, the Australian Electoral Commission announced new funding for its <a href="https://www.aec.gov.au/media/2021/10-28.htm" target="_blank" rel="noopener">Indigenous Electoral Participation program</a> with the aim of increasing enrolment rates; the upcoming election will show if the program is working. Lingiari Given that voting is compulsory in Australia, non-participation is a concern in any election. But these issues are likely to be particularly relevant in the 2022 federal election, at least in the seat of Lingiari. Lingiari covers all of the Northern Territory outside the greater Darwin/Palmerston area. So it is the one House of Representatives division where Indigenous Australians (many of them living in remote communities) have clear electoral <a href="http://doi.org/10.25911/5df209771dd57" target="_blank" rel="noopener">power</a>. Providing more mobile polling booths could help make voting easier for people in remote Indigenous communities. Currently, these booths can be present for as little as two hours during an entire election period. There is also <a href="https://doi.org/10.1111/j.1467-8497.2010.01552.x" target="_blank" rel="noopener">evidence</a> Indigenous people are more likely to vote in elections for Indigenous candidates, and for candidates who have visited their community. Warren Snowden has represented the electorate since its creation in 2001, but he is not contesting this election; the seat is up for grabs. Indigenous people will determine who takes Snowden’s place. But how many of them vote may be limited by their ability to enrol, the availability of information in an appropriate language, and access a polling booth.<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/181194/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/morgan-harrington-1207111" target="_blank" rel="noopener">Morgan Harrington</a>, Research Fellow, Centre for Aboriginal Economic Policy Research, <a href="https://theconversation.com/institutions/australian-national-university-877" target="_blank" rel="noopener">Australian National University</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/past-policies-have-created-barriers-to-voting-in-remote-first-nations-communities-181194" target="_blank" rel="noopener">original article</a>. Image: The Australian Electoral Commision (<a href="https://www.flickr.com/photos/auselectoralcom/48720382352/in/album-72157710806573631/" target="_blank" rel="noopener">Flickr</a>)

Legal

No, sunscreen chemicals are not bleaching the Great Barrier Reef

For the sixth time in the last 25 years, the Great Barrier Reef <a href="https://www.gbrmpa.gov.au/the-reef/reef-health" target="_blank" rel="noopener">is bleaching</a>. During bleaching events, people are quick to point the finger at different causes, including <a href="https://owlcation.com/stem/Coral-Bleaching-and-Oxybenzone-Choose-Your-Sunscreen-Carefully" target="_blank" rel="noopener">sunscreen</a>. Why sunscreen? Some active ingredients can wash off snorkelers and into the reef, contaminating the area. So could this be the cause of the Barrier Reef’s bleaching? In a word, no. I reviewed the evidence for sunscreen as a risk to coral in my <a href="https://www.publish.csiro.au/CH/CH21236" target="_blank" rel="noopener">new research</a>, and found that while chemicals in sunscreen pose a risk to corals under laboratory conditions, they are only found at very low levels in real world environments. That means when coral bleaching does occur, it is more likely to be due to the marine heatwaves and increased water temperatures that have come with climate change, as well as land-based run-off. Why have we been concerned over the environmental impact of sunscreens? After we apply sunscreen, the active ingredients can leach from our skin into the water. When we shower after swimming, soaps and detergents can further strip the these sunscreen chemicals off and send them into our waste water systems. They pass through treatment facilities, which cannot effectively remove them, and end up in rivers and oceans. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/454296/original/file-20220325-21-1agae0v.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/454296/original/file-20220325-21-1agae0v.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/454296/original/file-20220325-21-1agae0v.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/454296/original/file-20220325-21-1agae0v.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/454296/original/file-20220325-21-1agae0v.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/454296/original/file-20220325-21-1agae0v.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/454296/original/file-20220325-21-1agae0v.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/454296/original/file-20220325-21-1agae0v.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" alt="hands putting on sunscreen" /></a><figcaption>Sunscreen isn’t the cause of the coral bleaching. Shutterstock</figcaption></figure> It’s no surprise, then, that sunscreen contamination has been detected in freshwater and seas across the globe, from <a href="https://pubmed.ncbi.nlm.nih.gov/15996716/" target="_blank" rel="noopener">Switzerland</a> to <a href="https://link.springer.com/article/10.1007/s11356-015-5174-3" target="_blank" rel="noopener">Brazil</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/27235899/" target="_blank" rel="noopener">Hong Kong</a>. Contamination is highest in the summer months, consistent with when people are more likely to go swimming, and peaks in the hours after people have finished swimming. Four years ago, the Pacific island nation of Palau made world headlines by announcing plans to <a href="https://www.theguardian.com/world/2018/nov/02/pacific-island-to-introduce-world-first-reef-toxic-sunscreen-ban" target="_blank" rel="noopener">ban all sunscreens</a> that contain specific synthetic active ingredients due to concern over the risk they posed to corals. <a href="https://www.cntraveler.com/story/these-destinations-are-banning-certain-sunscreens" target="_blank" rel="noopener">Similar bans</a> have been announced by Hawaii, as well a number of other popular tourist areas in the Americas and Caribbean. These bans are based on independent scientific studies and <a href="https://coralreefpalau.org/wp-content/uploads/2017/10/CRRF-UNESCO-Sunscreen-in-Jellyfish-Lake-no.2732.pdf" target="_blank" rel="noopener">commissioned reports</a> which have found contamination from specific active ingredients in sunscreen in the water at beaches, rivers and lakes. Notably, the nations and regions which have banned these active ingredients, like Bonaire and Mexico, have local economies heavily reliant on summer tourism. For these areas, coral bleaching is not only an environmental catastrophe but an economic loss as well, if tourists choose to go elsewhere. How do we know sunscreen isn’t the issue? So if contamination concerns over these active ingredients are warranted, how can we be sure they’re not the cause of the bleaching in the Great Barrier Reef? Put simply, the concentrations of the chemicals are too low to cause the bleaching. The synthetic ingredients used in most products are highly <a href="https://www.corrosionpedia.com/definition/653/hydrophobic#:%7E:text=Hydrophobic%20is%20a%20property%20of,Oils%20and%20fats%20are%20hydrophobic." target="_blank" rel="noopener">hydrophobic</a> and <a href="https://www.greenfacts.org/glossary/jkl/lipophilic.htm" target="_blank" rel="noopener">lipophilic</a>. That means they shun water and love fats, making them hard to dissolve in water. They’d much prefer to stay in the skin until they break down. Because of this, the levels found in the environment are very low. How low? Think nanograms per litre (a nanogram is 0.000000001 grams) or micrograms per litre (a microgram is 0.00001 grams). Significantly higher levels are found only in waste water treatment sludge and some sediments, not in the water itself. So how do we reconcile this with studies showing sunscreen can damage corals? Under laboratory conditions, many active ingredients in sunscreen have been found to damage corals as well as <a href="https://pubmed.ncbi.nlm.nih.gov/22828885/" target="_blank" rel="noopener">mussels</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/17889917/#:%7E:text=BP%2D2%20was%20accumulated%20in,and%20female%20fish%20were%20observed." target="_blank" rel="noopener">fish</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/24359924/" target="_blank" rel="noopener">small crustaceans</a>, and plant-like organisms such as <a href="https://www.sciencedirect.com/science/article/abs/pii/S0269749111006713" target="_blank" rel="noopener">algae and phytoplankton</a>. The key phrase above is “under laboratory conditions”. While these studies would suggest sunscreens are a real threat to reefs, it’s important to know the context. Studies like these are usually conducted under artificial conditions which can’t account for natural processes. They usually don’t account for the breakdown of the chemicals by sunlight or dilution through water flow and tides. These tests also use sunscreen concentrations up to thousands of times higher – milligrams per litre – compared to real world contamination levels found in collected samples. In short, laboratory-only studies are not giving us a reliable indication of what happens to these chemicals in real world conditions. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/454298/original/file-20220325-21-1wft8gc.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/454298/original/file-20220325-21-1wft8gc.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/454298/original/file-20220325-21-1wft8gc.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/454298/original/file-20220325-21-1wft8gc.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/454298/original/file-20220325-21-1wft8gc.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/454298/original/file-20220325-21-1wft8gc.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/454298/original/file-20220325-21-1wft8gc.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/454298/original/file-20220325-21-1wft8gc.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" alt="Sea wave seen side on" /></a><figcaption>Laboratory studies don’t tend to account for dilution in seas or rivers. Shutterstock</figcaption></figure> If it’s not sunscreen, what is it? The greatest threats to the reef are climate change, coastal development, land-based run-off like pesticides, herbicides, and other pollutants, and direct human use like illegal fishing, according to a <a href="https://www.gbrmpa.gov.au/our-work/outlook-report-2019" target="_blank" rel="noopener">2019 outlook report</a> issued by the reef’s managing body. Reefs get their striking colours from single-celled organisms called <a href="https://oceanservice.noaa.gov/education/tutorial_corals/coral02_zooxanthellae.html" target="_blank" rel="noopener">zooxanthellae</a> which grow and live inside corals. Importantly, these organisms only grow under very specific conditions, including narrow bands of temperature and light levels. When conditions go outside the zooxanthellaes’ preferred zone, they die and the coral turns white. As a result, the likeliest cause of this bleaching is <a href="https://www.gbrmpa.gov.au/our-work/threats-to-the-reef/climate-change" target="_blank" rel="noopener">climate change</a>, which has increased ocean temperatures and acidity and resulted in more flooding, storms, and cyclones which block light and stir up the ocean floor. So do you need to worry about the impact of your sunscreen on the environment? No. Sunscreen should remain a key part of our sun protection strategy, as a way to protect skin from UV damage, prevention skin cancers, and slow the visible signs of ageing. Our coral reefs face much bigger issues than sunscreen.<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/179938/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/nial-wheate-96839" target="_blank" rel="noopener">Nial Wheate</a>, Associate Professor of the Sydney Pharmacy School, <a href="https://theconversation.com/institutions/university-of-sydney-841" target="_blank" rel="noopener">University of Sydney</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/no-sunscreen-chemicals-are-not-bleaching-the-great-barrier-reef-179938" target="_blank" rel="noopener">original article</a>. Image: Getty Images

Domestic Travel

Solar curtailment is emerging as a new challenge to overcome as Australia dashes for rooftop solar

Almost <a href="https://www.smh.com.au/environment/climate-change/australia-reaches-3-million-households-with-rooftop-solar-20211108-p59721.html">a third</a> of Australia’s estimated <a href="https://www.ibisworld.com/au/bed/number-of-households/31/">ten million households</a> now have solar on the roof. But as the nation moving fastest to produce energy on our homes, we are also encountering teething problems, such as “curtailment” of output. This issue will be one we have to overcome as ever more Australians install solar. Our grids were designed primarily for large fossil fuel power stations transmitting electricity in one direction, while solar households both consume and export power. That means in some conditions, household solar may contribute to spikes in voltage levels outside of the acceptable range, especially as voltage levels are typically already high. To counter this, your solar system can stop exporting to the grid or even shut down temporarily if voltage levels are too high. This is called “curtailment”. <a href="https://images.theconversation.com/files/436513/original/file-20211209-21-qfm0ve.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/436513/original/file-20211209-21-qfm0ve.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" alt="Solar technicians installing panels" /></a> The rush for solar shows no signs of slowing – but curtailment could be a stumbling block. Shutterstock <h2>So what’s the issue?</h2> The average solar household lose less than 1% of its power production to curtailment – and even less for those with home batteries. While that sounds minor, an unlucky few households are losing as much as 20%. Why the drastic difference? It depends on factors like the house’s location, the local electricity network equipment, home wiring, the number of solar systems in the area, and the size of a solar system and inverter settings, which can vary depending on the date of installation. These findings are from <a href="https://www.racefor2030.com.au/wp-content/uploads/2021/11/CANVAS-Succinct-Final-Report_11.11.21.pdf">our scoping study</a> in South Australia, conducted in partnership with AGL, SA Power Networks and Solar Analytics as part of the <a href="https://www.racefor2030.com.au/">RACE for 2030</a> research centre. We analysed two out of three modes of automatic curtailment, with further research underway to assess the third mode, which may account for greater overall curtailment. This issue is set to get bigger, as more and more solar systems are installed and export to the grid at the same time. Given the different ways solar households experience curtailment, this research also raises issues of fairness. Our research interviewed and ran focus groups with South Australians who have solar. We found most participants didn’t know about curtailment and hadn’t experienced it or noticed it. But when we described curtailment, most people found it off-putting and questioned whether rooftop solar owners should be made to absorb any losses, given the contribution of rooftop solar to the renewable energy transition. Not only that, our participants told us they believed the issue could slow down the adoption of solar and potentially undermine faith in the system. <a href="https://images.theconversation.com/files/436514/original/file-20211209-19-azcfvo.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/436514/original/file-20211209-19-azcfvo.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" alt="Power pylons" /></a> Australia’s rapid renewable transition means challenges to overcome for the grid. Shutterstock <h2>Is this a problem for solar uptake?</h2> The issue of curtailment means people may not get everything they expect out of their solar system. But this may not be a deal breaker, given <a href="https://ecss.energyconsumersaustralia.com.au/behaviour-survey-oct-2021/purchase-intentions/">earlier research</a> and our study both show that people hope to benefit in many different ways from installing a solar system. For instance, some want to reduce their reliance on fossil fuels and contribute to a cleaner grid. Others want to be less reliant on electricity providers and enjoy producing and using their own energy. And some just want cheaper electricity, and don’t mind whether they get these savings through selling their power or just buying less of what they need from the grid. The good news is that as the solar sector matures, new ways are emerging of maximising value from our solar, including: <ul> <li>home energy management systems letting us time the use of appliances such as <a href="https://www.pv-magazine-australia.com/2021/09/06/unsw-study-channelling-rooftop-pv-into-water-heating-is-a-residential-super-saver/">hot water tanks</a> for daytime periods, when solar generates most power</li> <li>batteries letting us store power for use in the home when it is needed, such as in the evening</li> <li><a href="https://www.solarpowerworldonline.com/2017/09/virtual-power-plant/">virtual power plants</a> enabling households to be paid for allowing their solar and battery systems to help stabilise the electricity grid.</li> </ul> While attractive in their own right, these options can also reduce how much your solar system is curtailed, and have the potential to help tackle challenges at a grid scale. Other changes to electricity and grid access and pricing could also help us better manage curtailment. <a href="https://www.abc.net.au/news/2021-04-15/sa-power-networks-to-control-solar-exports-in-adelaide-trial/100070068">Flexible export limits</a> being trialled in South Australia and elsewhere would mean households could export electricity to the grid when it is needed, while occasionally being prevented from doing so when the network does not have capacity. Flexible export limits also mean households can install larger solar systems regardless of their location within the network. They could stop curtailment affecting solar households in unexpected and uneven ways. Other responses include <a href="https://discover.agl.com.au/solar/helping-to-maximise-your-solar-savings/">programs to reward households</a> for having their export curtailed, recognising it as a service to the market and the network. There is no single solution to the issue of curtailment. But the different solutions described above may contribute to the successful integration of more rooftop solar energy and pave the way for a more renewable grid. Now is the time to talk about the future of solar in Australia, and the ways we can value it, use it and manage it when abundant.<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/172152/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/sophie-adams-1203744">Sophie Adams</a>, Research Fellow, School of Humanities and Languages, <a href="https://theconversation.com/institutions/unsw-1414">UNSW</a>; <a href="https://theconversation.com/profiles/baran-yildiz-1259582">Baran Yildiz</a>, Senior Research Associate, <a href="https://theconversation.com/institutions/unsw-1414">UNSW</a>; <a href="https://theconversation.com/profiles/naomi-stringer-1296976">Naomi Stringer</a>, Research Associate, <a href="https://theconversation.com/institutions/unsw-1414">UNSW</a>, and <a href="https://theconversation.com/profiles/shanil-samarakoon-1295900">Shanil Samarakoon</a>, Lecturer, Centre for Social Impact, <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/solar-curtailment-is-emerging-as-a-new-challenge-to-overcome-as-australia-dashes-for-rooftop-solar-172152">original article</a>. Image: Shutterstock

Home Hints & Tips

5 major heatwaves in 30 years have turned the Great Barrier Reef into a bleached checkerboard

Just 2% of the Great Barrier Reef remains untouched by bleaching since 1998 and 80% of individual reefs have bleached severely once, twice or three times since 2016, <a href="https://www.sciencedirect.com/science/article/abs/pii/S0960982221014901">our new study</a> reveals today. We measured the impacts of five marine heatwaves on the Great Barrier Reef over the past three decades: in 1998, 2002, 2016, 2017 and 2020. We found these bouts of extreme temperatures have transformed it into a checkerboard of bleached reefs with very different recent histories. Whether we still have a functioning Great Barrier Reef in the decades to come depends on how much higher we allow global temperatures to rise. The bleaching events we’ve already seen in recent years are a result of the world warming by 1.2℃ since pre-industrial times. World leaders meeting at the climate summit in Glasgow must commit to more ambitious promises to drastically cut greenhouse gas emissions. It’s vital for the future of corals reefs, and for the hundreds of millions of people who depend on them for their livelihoods and food security. <h2>Coral in a hotter climate</h2> The Great Barrier Reef is comprised of more than 3,000 individual reefs stretching for <a href="https://www.gbrmpa.gov.au/the-reef/reef-facts">2,300 kilometres</a>, and supports more than 60,000 jobs in reef <a href="https://www.gbrmpa.gov.au/our-work/Managing-multiple-uses/tourism-on-the-great-barrier-reef">tourism</a>. Under climate change, the frequency, intensity and scale of climate extremes is changing rapidly, including the record-breaking marine heatwaves that cause corals to bleach. Bleaching is a stress response by overheated corals, where they lose their colour and many struggle to survive. If all new COP26 pledges by individual countries are actually met, then the projected increase in average global warming could be brought down <a href="https://www.climate-resource.com/tools/ndcs">to 1.9℃</a>. In theory, this would put us in line with the goal of the Paris Agreement, which is to keep global warming below 2℃, but preferably 1.5℃, this century. However, it is still not enough to prevent the <a href="https://www.ipcc.ch/sr15/chapter/spm/">ongoing degradation</a> of the world’s coral reefs. The damage to coral reefs from anthropogenic heating so far is very clear, and further warming will continue to <a href="https://www.science.org/doi/10.1126/science.aan8048">ratchet down</a> reefs throughout the tropics. <h2>Ecological memories of heatwaves</h2> Most reefs today are in early <a href="https://www.aims.gov.au/reef-monitoring/gbr-condition-summary-2020-2021">recovery mode</a>, as coral populations begin to re-build since they last experienced bleaching in 2016, 2017 and 2020. It takes about a decade for a decent recovery of the fastest growing corals, and much longer for slow-growing species. Many coastal reefs that were severely bleached in 1998 have never fully recovered. <a href="https://images.theconversation.com/files/430169/original/file-20211104-19-1po1sc2.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/430169/original/file-20211104-19-1po1sc2.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" alt="" /></a> The fringing reef flat at Orpheus Island on the central Great Barrier Reef, prior to mass coral bleaching in 1998. Bette Willis and Andrew Baird, Author provided <a href="https://images.theconversation.com/files/430168/original/file-20211104-27-16wyz5j.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/430168/original/file-20211104-27-16wyz5j.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" alt="" /></a> The same reef flat at Orpheus Island after further bleaching in 2002 and 2016. Bette Willis and Andrew Baird, Author provided Each bleaching event so far has a different geographic footprint. Drawing upon <a href="https://www.mdpi.com/2072-4292/6/11/11579">satellite data</a>, we measured the duration and intensity of heat stress that the Great Barrier Reef experienced each summer, to explain why different parts were affected during all five events. The bleaching responses of corals differed greatly in each event, and was strongly influenced by the recent history of previous bleaching. For this reason, it’s important to measure the extent and severity of bleaching directly, where it actually occurs, and not rely exclusively on water temperature data from satellites as an indirect proxy. We found the most vulnerable reefs each year were the ones that had not bleached for a decade or longer. On the other hand, when successive episodes were close together in time (one to four years apart), the heat threshold for severe bleaching increased. In other words, the earlier event had hardened regions of the Great Barrier Reef to subsequent impacts. <a href="https://images.theconversation.com/files/430176/original/file-20211104-15-noksid.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/430176/original/file-20211104-15-noksid.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" alt="Bleached coral" /></a> Bleaching is a stress response by overheated corals. Shutterstock For example, in 2002 and 2017, it took much more heat to trigger similar levels of bleaching that were measured in 1998 and 2016. The threshold for bleaching was much higher on reefs that had experienced an earlier episode of heat stress. Similarly, southern corals, which escaped bleaching in 2016 and 2017, were the most vulnerable in 2020, compared to central and northern reefs that had bleached severely in previous events. Many different mechanisms could generate these historical effects, or ecological memories. One is <a href="https://www.nature.com/articles/s41586-018-0041-2">heavy losses</a> of the more heat-susceptible coral species during an earlier event – dead corals don’t re-bleach. Nowhere left to hide Only a single cluster of reefs remains unbleached in the far south, downstream from the rest of the Great Barrier Reef, in a small region that has remained consistently cool through the summer months during all five mass bleaching events. These reefs lie at the outer edge of the Great Barrier Reef, where upwelling of cool water may offer some protection from heatwaves, at least so far.<a href="https://images.theconversation.com/files/430397/original/file-20211104-23-29h946.png?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/430397/original/file-20211104-23-29h946.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" alt="" /></a> Map of the Great Barrier Reef showing the cumulative level of bleaching observed in 2016, 2017 and 2020. The colours represent the intensity of bleaching, ranging from zero (category 1, dark blue) to severe bleaching that affected more than 60% of corals (category 4, red) Author provided In theory, a judiciously placed network of well-protected, climate-resistant reefs might help to repopulate the <a href="https://conbio.onlinelibrary.wiley.com/doi/full/10.1111/conl.12587">broader seascape</a>, if greenhouse gas emissions are curtailed to stabilise temperatures later this century. But the unbleached southern reefs are too few in number, and too far away from the rest of the Great Barrier Reef to produce and deliver sufficient coral larvae, to promote a long-distance recovery. Instead, future replenishment of depleted coral populations is more likely to be local. It would come from the billions of larvae produced by recovering adults on nearby reefs that have not bleached for a while, or by corals inhabiting reef in deeper waters which tend to experience less heat stress than those living in shallow water. Future recovery of corals will increasingly be temporary and incomplete, before being interrupted again by the inevitable next bleaching event. Consequently, the patchiness of living coral on the Great Barrier Reef will increase further, and corals will continue to decline under climate change. Our findings make it clear we no longer have the luxury of studying individual climate-related events that were once unprecedented, or very rare. Instead, as the world gets hotter, it’s increasingly important to understand the effects and combined outcomes of sequences of rapid-fire catastrophes.<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/170719/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/terry-hughes-9894">Terry Hughes</a>, Distinguished Professor, <a href="https://theconversation.com/institutions/james-cook-university-1167">James Cook University</a> and <a href="https://theconversation.com/profiles/sean-connolly-94343">Sean Connolly</a>, Research Biologist, <a href="https://theconversation.com/institutions/smithsonian-institution-1227">Smithsonian Institution</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/5-major-heatwaves-in-30-years-have-turned-the-great-barrier-reef-into-a-bleached-checkerboard-170719">original article</a>.

Domestic Travel

The first step to conserving the Great Barrier Reef is understanding what lives there

Look at this photo of two coral skeletons below. You’d be forgiven for thinking they’re the same species, or at least closely related, but looks can be deceiving. These two species diverged tens of millions of years ago, probably earlier than our human lineage split from baboons and macaques. Scientists have traditionally used morphology (size, shape and colour) to identify species and infer their evolutionary history. But most species were first described in the <a href="https://www.nature.com/articles/027073a0">19th century</a>, and based solely on features of the coral skeleton visible under a microscope. Morphology remains important for species recognition. The problem is we don’t know whether a particular morphological feature reflects species ancestry, or evolved independently. Our new study <a href="https://www.sciencedirect.com/science/article/abs/pii/S1055790320302165">examined</a> the traditional ideas of coral species and their evolutionary relationships using “<a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/1755-0998.12736">phylogenomics</a>” – comparing thousands of DNA sequences across coral species. Our results revealed the diversity and distributions of corals are vastly different to what we previously thought. It shows we still don’t know many fundamental aspects about the corals on Great Barrier Reef. And after three mass bleaching events in five years, not having a handle on the basics could mean <a href="http://elibrary.gbrmpa.gov.au/jspui/bitstream/11017/3569/4/Draft-restoration-adaptation-policy.pdf">our attempts to intervene</a> and help coral survive climate change may have unexpected consequences. How do we know which species is which? Despite being one of the <a href="https://conbio.onlinelibrary.wiley.com/doi/full/10.1111/j.1755-263X.2010.00146.x">best-studied</a> marine ecosystems on Earth, there are fundamental knowledge gaps around the Great Barrier Reef, including: <ol> <li>how many coral species live there?</li> <li>how do we identify them?</li> <li>where are they found across the vast Great Barrier Reef ecosystem?</li> </ol> Finding the answers to these questions starts with accurate “taxonomy” – the science of naming and classifying living things. Identifying species based on how similar they look may seem straightforward. As Darwin famously said, closely related species often share morphological features because they inherited them from a common ancestor. However, this can be misleading if two unrelated species independently acquire similar features. This process, called convergent evolution, often occurs when different species are faced with similar ecological challenges. A <a href="https://www.nationalgeographic.com/science/phenomena/2015/02/06/why-an-ichthyosaur-looks-like-a-dolphin/">classic example</a> of convergent evolution is dolphins and the prehistoric ichthyosaurs. These animals are unrelated, but share many similarities since they both occupy a similar ecological niche. At the other end of the spectrum, morphology can vary considerably within a single species. An alien taxonomist visiting Earth could be forgiven for describing the Chihuahua and the Irish Wolfhound as two distinct species. Bringing coral taxonomy into the 21st century We used molecular phylogenetics, a field of research that uses variations in DNA sequences to reconstruct genealogies. From corals to humans, molecular phylogenetics has revolutionised our understanding of the origins and evolution of life on Earth. Molecular approaches have <a href="https://link.springer.com/chapter/10.1007/978-3-319-31305-4_4">revolutionised</a> our understanding of the diversity and evolution of corals, shedding light on <a href="https://www.nature.com/articles/nature02339">deeper branches</a> in the coral “tree of life”. But within hyper-diverse, ecologically-important coral groups, such as the staghorn corals from the genus Acropora, we are still in the dark. <a href="https://www.sciencedirect.com/science/article/abs/pii/S1055790320302165">Our new technique</a> addresses this by comparing thousands of key regions across coral genomes (the entire genetic code of an organism) to help identify species in this ecologically important group for the first time. This method will also allow us to identify morphological features that do reflect shared ancestry and help us recognise species when diving in the reef. About a quarter of all coral species on the Great Barrier Reef are staghorn corals, and they provide much of the three-dimensional structure fishes and many other coral reef animals rely on, just like trees in a forest. Unfortunately, staghorn corals are also highly susceptible to threats such as thermal bleaching and crown-of-thorns seastar predation. The future of reefs will be heavily influenced by the fate of staghorn corals. The risk of ‘silent extinctions’ While we don’t yet know how many coral species occur on the Great Barrier Reef or how widespread they are, many species appear to have far smaller ranges than we previously thought. For example, we now know some of the corals on Lord Howe Island are endemic to only a few reefs in subtropical eastern Australia and <a href="https://www.mapress.com/j/zt/article/view/zootaxa.3626.4.11">occur nowhere else</a>, not even on the Great Barrier Reef. They evolved in isolation and bleach at <a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/gcb.14772">much lower temperatures</a> than corals on tropical reefs. This means Lord Howe Island’s corals are of far greater conservation concern than currently recognised, because <a href="https://theconversation.com/bleaching-has-struck-the-southernmost-coral-reef-in-the-world-114433">one severe bleaching event</a> could cause the extinction of these species. The risk of “silent extinctions”, where species go extinct without even being noticed, is one of the reasons behind the Australian Academy of Science’s <a href="https://www.science.org.au/support/analysis/decadal-plans-science/discovering-biodiversity-decadal-plan-taxonomy">Decadal Plan for Taxonomy</a>, which has led to the ambitious goal to document all Australian species in the next 25 years. Intervening now may have unexpected consequences In April, the <a href="https://www.gbrrestoration.org/reports#technical-reports">Reef Restoration and Adaptation Program</a> concept feasibility study found 160 possible interventions to help save the Great Barrier Reef. <a href="https://www.gbrrestoration.org/">Proposed interventions</a> include moving corals from warm to cooler waters, introducing genetically-engineered heat-tolerant corals into wild populations, and the harvest and release of coral larvae. What could go wrong? Well-intentioned interventions may inadvertently threaten coral communities, for example, through introduction or movement of diseases within the Great Barrier Reef. <a href="https://www.nationalgeographic.com/animals/amphibians/c/cane-toad/">Cane toads</a> are a famous example of unintended consequences: introduced in the 1930s to control an insect pest, they are now wreaking havoc on Australian ecosystems. Any intervention affecting the ecology of a system as complex as the Great Barrier Reef requires a precautionary approach to minimise the chance of unintended and potentially negative consequences. What we need, at this time, is far greater investment in fundamental biodiversity research. Without this information, we are not in a position to judge whether particular actions will threaten the resilience of the reef, rather than enhance it. Written by Tom Bridge, Andrea Quattrini, Andrew Baird and Peter Cowman. Republished with permission of <a href="https://theconversation.com/the-first-step-to-conserving-the-great-barrier-reef-is-understanding-what-lives-there-146097">The Conversation.</a>

Cruising

The first step to conserving the Great Barrier Reef is understanding what lives there

Look at this photo of two coral skeletons below. You’d be forgiven for thinking they’re the same species, or at least closely related, but looks can be deceiving. These two species diverged tens of millions of years ago, probably earlier than our human lineage split from baboons and macaques. Scientists have traditionally used morphology (size, shape and colour) to identify species and infer their evolutionary history. But most species were first described in the <a href="https://www.nature.com/articles/027073a0">19th century</a>, and based solely on features of the coral skeleton visible under a microscope. Morphology remains important for species recognition. The problem is we don’t know whether a particular morphological feature reflects species ancestry, or evolved independently. Our new study <a href="https://www.sciencedirect.com/science/article/abs/pii/S1055790320302165">examined</a> the traditional ideas of coral species and their evolutionary relationships using “<a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/1755-0998.12736">phylogenomics</a>” – comparing thousands of DNA sequences across coral species. Join 130,000 people who subscribe to free evidence-based news. Get newsletter Our results revealed the diversity and distributions of corals are vastly different to what we previously thought. It shows we still don’t know many fundamental aspects about the corals on Great Barrier Reef. And after three mass bleaching events in five years, not having a handle on the basics could mean <a href="http://elibrary.gbrmpa.gov.au/jspui/bitstream/11017/3569/4/Draft-restoration-adaptation-policy.pdf">our attempts to intervene</a> and help coral survive climate change may have unexpected consequences. An international team of scientists have developed a new genetic tool that can help them better understand and ultimately work to save coral reefs. How do we know which species is which? Despite being one of the <a href="https://conbio.onlinelibrary.wiley.com/doi/full/10.1111/j.1755-263X.2010.00146.x">best-studied</a> marine ecosystems on Earth, there are fundamental knowledge gaps around the Great Barrier Reef, including: 1. how many coral species live there? 2. how do we identify them? 3. where are they found across the vast Great Barrier Reef ecosystem? Finding the answers to these questions starts with accurate “taxonomy” – the science of naming and classifying living things. Identifying species based on how similar they look may seem straightforward. As Darwin famously said, closely related species often share morphological features because they inherited them from a common ancestor. However, this can be misleading if two unrelated species independently acquire similar features. This process, called convergent evolution, often occurs when different species are faced with similar ecological challenges. A <a href="https://www.nationalgeographic.com/science/phenomena/2015/02/06/why-an-ichthyosaur-looks-like-a-dolphin/">classic example</a> of convergent evolution is dolphins and the prehistoric ichthyosaurs. These animals are unrelated, but share many similarities since they both occupy a similar ecological niche. Ichthyosaurs dominated the world’s oceans for millions of years. At the other end of the spectrum, morphology can vary considerably within a single species. An alien taxonomist visiting Earth could be forgiven for describing the Chihuahua and the Irish Wolfhound as two distinct species. Bringing coral taxonomy into the 21st century We used molecular phylogenetics, a field of research that uses variations in DNA sequences to reconstruct genealogies. From corals to humans, molecular phylogenetics has revolutionised our understanding of the origins and evolution of life on Earth. Molecular approaches have <a href="https://link.springer.com/chapter/10.1007/978-3-319-31305-4_4">revolutionised</a> our understanding of the diversity and evolution of corals, shedding light on <a href="https://www.nature.com/articles/nature02339">deeper branches</a> in the coral “tree of life”. But within hyper-diverse, ecologically-important coral groups, such as the staghorn corals from the genus Acropora, we are still in the dark. <a href="https://www.sciencedirect.com/science/article/abs/pii/S1055790320302165">Our new technique</a> addresses this by comparing thousands of key regions across coral genomes (the entire genetic code of an organism) to help identify species in this ecologically important group for the first time. This method will also allow us to identify morphological features that do reflect shared ancestry and help us recognise species when diving in the reef. About a quarter of all coral species on the Great Barrier Reef are staghorn corals, and they provide much of the three-dimensional structure fishes and many other coral reef animals rely on, just like trees in a forest. Unfortunately, staghorn corals are also highly susceptible to threats such as thermal bleaching and crown-of-thorns seastar predation. The future of reefs will be heavily influenced by the fate of staghorn corals. The risk of ‘silent extinctions’ While we don’t yet know how many coral species occur on the Great Barrier Reef or how widespread they are, many species appear to have far smaller ranges than we previously thought. For example, we now know some of the corals on Lord Howe Island are endemic to only a few reefs in subtropical eastern Australia and <a href="https://www.mapress.com/j/zt/article/view/zootaxa.3626.4.11">occur nowhere else</a>, not even on the Great Barrier Reef. They evolved in isolation and bleach at <a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/gcb.14772">much lower temperatures</a> than corals on tropical reefs. This means Lord Howe Island’s corals are of far greater conservation concern than currently recognised, because <a href="https://theconversation.com/bleaching-has-struck-the-southernmost-coral-reef-in-the-world-114433">one severe bleaching event</a> could cause the extinction of these species. The risk of “silent extinctions”, where species go extinct without even being noticed, is one of the reasons behind the Australian Academy of Science’s <a href="https://www.science.org.au/support/analysis/decadal-plans-science/discovering-biodiversity-decadal-plan-taxonomy">Decadal Plan for Taxonomy</a>, which has led to the ambitious goal to document all Australian species in the next 25 years. Intervening now may have unexpected consequences In April, the <a href="https://www.gbrrestoration.org/reports#technical-reports">Reef Restoration and Adaptation Program</a> concept feasibility study found 160 possible interventions to help save the Great Barrier Reef. <a href="https://www.gbrrestoration.org/">Proposed interventions</a> include moving corals from warm to cooler waters, introducing genetically-engineered heat-tolerant corals into wild populations, and the harvest and release of coral larvae. What could go wrong? Well-intentioned interventions may inadvertently threaten coral communities, for example, through introduction or movement of diseases within the Great Barrier Reef. <a href="https://www.nationalgeographic.com/animals/amphibians/c/cane-toad/">Cane toads</a> are a famous example of unintended consequences: introduced in the 1930s to control an insect pest, they are now wreaking havoc on Australian ecosystems. Any intervention affecting the ecology of a system as complex as the Great Barrier Reef requires a precautionary approach to minimise the chance of unintended and potentially negative consequences. What we need, at this time, is far greater investment in fundamental biodiversity research. Without this information, we are not in a position to judge whether particular actions will threaten the resilience of the reef, rather than enhance it. Written by Tom Bridge, Andrea Quattrini, Andrew Baird and Peter Crowman. Republished with permission of <a href="https://theconversation.com/the-first-step-to-conserving-the-great-barrier-reef-is-understanding-what-lives-there-146097">The Conversation.</a>

Cruising

We just spent two weeks surveying the Great Barrier Reef – What we saw was an utter tragedy

The Australian summer just gone will be remembered as the moment when human-caused climate change struck hard. First came drought, then deadly bushfires, and now a bout of coral bleaching on the Great Barrier Reef – the third in just five years. Tragically, the 2020 bleaching is severe and the most widespread we have ever recorded. Coral bleaching at regional scales is caused by spikes in sea temperatures during unusually hot summers. The first recorded mass bleaching event along Great Barrier Reef occurred in 1998, then the <a href="http://www.bom.gov.au/climate/change/archive/media99.shtml">hottest year on record</a>. Since then we’ve seen four more mass bleaching events – and more temperature records broken – in 2002, 2016, 2017, and again in 2020. This year, February had the<a href="https://www.abc.net.au/news/2020-03-15/cyclone-great-barrier-reef-bleaching-record-seas-temperatures/12050102"> highest monthly sea surface temperatures</a> ever recorded on the Great Barrier Reef since the Bureau of Meteorology’s records began in 1900. Not a pretty picture We surveyed 1,036 reefs from the air during the last two weeks in March, to measure the extent and severity of coral bleaching throughout the Great Barrier Reef region. Two observers, from the ARC Centre of Excellence for Coral Reef Studies and the Great Barrier Reef Marine Park Authority, scored each reef visually, repeating the same procedures developed during early bleaching events. The accuracy of the aerial scores <a href="https://www.nature.com/articles/nature21707?dom=icopyright&src=">is verified</a> by underwater surveys on reefs that are lightly and heavily bleached. While underwater, we also measure how bleaching changes between shallow and <a href="https://www.nature.com/articles/s41467-018-05741-0">deeper reefs</a>. Of the reefs we surveyed from the air, 39.8% had little or no bleaching (the green reefs in the map). However, 25.1% of reefs were severely affected (red reefs) – that is, on each reef more than 60% of corals were bleached. A further 35% had more modest levels of bleaching. Bleaching isn’t necessarily fatal for coral, and it affects <a href="https://theconversation.com/how-much-coral-has-died-in-the-great-barrier-reefs-worst-bleaching-event-69494">some species more than others</a>. A pale or lightly bleached coral typically regains its colour within a few weeks or months and survives. But when bleaching is severe, many corals die. In 2016, half of the shallow water corals died on the northern region of the Great Barrier Reef <a href="https://www.nature.com/articles/s41586-018-0041-2">between March and November</a>. Later this year, we’ll go underwater to assess the losses of corals during this most recent event. Compared to the four previous bleaching events, there are fewer unbleached or lightly bleached reefs in 2020 than in 1998, 2002 and 2017, but more than in 2016. Similarly, the proportion of severely bleached reefs in 2020 is exceeded only by 2016. By both of these metrics, 2020 is the second-worst mass bleaching event of the five experienced by the Great Barrier Reef since 1998. The unbleached and lightly bleached (green) reefs in 2020 are predominantly offshore, mostly close to the edge of the continental shelf in the northern and southern Great Barrier Reef. However, offshore reefs in the central region were severely bleached again. Coastal reefs are also badly bleached at almost all locations, stretching from the Torres Strait in the north to the southern boundary of the Great Barrier Reef Marine Park. For the first time, severe bleaching has struck all three regions of the Great Barrier Reef – the northern, central and now large parts of the southern sectors. The north was the worst affected region in 2016, followed by the centre in 2017. In 2020, the cumulative footprint of bleaching has expanded further, to include the south. The distinctive footprint of each bleaching event closely matches the location of <a href="https://www.nature.com/articles/nature21707?dom=icopyright&src=">hotter and cooler conditions in different years</a>. Poor prognosis Of the five mass bleaching events we’ve seen so far, only 1998 and 2016 occurred during <a href="http://www.bom.gov.au/climate/updates/articles/a008-el-nino-and-australia.shtml">an El Niño</a> – a weather pattern that spurs warmer air temperatures in Australia. But as summers grow hotter under climate change, we no longer need an El Niño to trigger mass bleaching at the scale of the Great Barrier Reef. We’ve already seen the first example of back-to-back bleaching, in the consecutive summers of 2016 and 2017. The gap between recurrent bleaching events is shrinking, hindering a full recovery. After five bleaching events, the number of reefs that have escaped severe bleaching continues to dwindle. Those reefs are located offshore, in the far north and in remote parts of the south. The Great Barrier Reef will continue to lose corals from heat stress, until global emissions of greenhouse gasses are reduced to net zero, and sea temperatures stabilise. Without urgent action to achieve this outcome, it’s clear our coral reefs will not survive business-as-usual emissions. Written by Terry Hughes and Morgan Pratchett. Republished with permission of <a href="https://theconversation.com/we-just-spent-two-weeks-surveying-the-great-barrier-reef-what-we-saw-was-an-utter-tragedy-135197">The Conversation.</a>

Travel Tips

New $10 million floating hotel lets you stay in the Great Barrier Reef

A new $10 million floating hotel on the Great Barrier Reef is offering Australia’s first underwater suites, which means tourists are able to wake up to the natural wildlife. The <a href="https://cruisewhitsundays.com/experiences/reefsuites/">Reefsuites</a> at Hardy Reef are set to be a “game changer” for the local tourism industry, according to Tourism Minister Kate Jones. “This will be one of the most iconic tourism projects in the world,” she said in a <a href="http://statements.qld.gov.au/Statement/2019/8/1/new-attraction-to-bring-thousands-of-tourists-to-the-whitsundays">statement</a>. “We want to invest in tourism attractions that we know will attract more visitors to the Whitsundays and support local jobs – this project will achieve just that.” The two exclusive suites sit four metres below the surface, with just three inches of glass separating you from the reef life outside. At night, outside lights illuminate the waters so you can see what happens in the reef after dark. Floor to ceiling windows are a part of the experience so you don’t miss anything. The project began in 2017 as the pontoon was reconstructed after damage from Cyclone Debbie. The project was developed by Cruise Whitsundays and the Queensland Government. “Today is a landmark moment for Australia,” says Luke Walker, from Journey Beyond, the parent company of Cruise Whitsundays. “We are extremely privileged to have access to such a truly breathtaking and remote part of Australia and to provide both local and international guests the chance to gain a deeper appreciation of our wonderful Great Barrier Reef,” he says. Each Reefsuite has a two-person capacity, but guests can also camp under the stars as the roof of the pontoon is set up to accommodate a dozen queen beds in custom-built canvas canopies. Up to 28 visitors at a time can be on the pontoon. Scroll through the gallery to see the pontoon and how the suites will look underwater. Photo credits: <a href="https://cruisewhitsundays.com/experiences/reefsuites/">Cruise Whitsundays</a>

Domestic Travel

Ways for overcoming the blues

As we move through life, we will all eventually face challenges that will test our ability to cope and thrive. Empty nesters may take some time to adjust to a smaller, quieter household. Couples may go through relationship upheavals, such as divorce or remarriage. Perhaps the shift from working life into retirement can challenge your self-worth or sense of purpose. At the extreme end of the scale, the loss of a spouse or someone close to you can be a shattering experience that you many find difficult to move on from. It’s not until you are actually in the midst of such situations that you will know how you will react. So what can you do if you find yourself on a downward spiral? Manage your self-expectations Self-esteem and motivation are notoriously fickle aspects of human nature. Once they are seriously dented, it can test our will, sap our energy and create a cycle of disappointment about not being able to achieve or ‘perform to our usual standards’. The first step to combating this is to give yourself a break and set goals that are a little easier to achieve. Focus on making small wins on even the most trivial of everyday tasks to give yourself a chance to get momentum. Speaking to someone, such as a family member, friends or a professional can be helpful when feeling down. You should never feel that you are alone. Moving on from trauma If you are struggling with a loss and with the challenge of re-adjusting your life, it’s important to look for new connections and interests that will re-activate and stimulate your sense of purpose. Taking a cooking or fitness class, joining a bushwalking or reading club, looking for opportunities to volunteer or use your skills to help others – such activities may be the kick start you need to form new relationships and new goals in life. Ask for help Perhaps most importantly, you should never feel that you need to face such challenges alone. If things degenerate into depression, then professional help is essential. Sharing and confiding in friends and relatives can also be important in helping you crystallise your feelings and gain moral support. If you need further ideas on what to do or how to get assistance, here are some useful resources: <a href="http://www.beyondblue.org.au">Beyondblue.org.au</a> <a href="http://www.lifeline.org.au">Lifeline.org.au</a> <a href="http://www.blackdoginstitute.org.au">Blackdoginstitute.org.au</a> <a href="http://www.mensline.org.au">Mensline.org.au</a> Written by Tom Raeside. Republished with permission of <a href="https://www.wyza.com.au/articles/health/top-tips-for-overcoming-the-blues.aspx">Wyza.com.au.</a>

Caring

How to overcome 3 common barriers to mature age employment

<a href="https://www.smh.com.au/money/super-and-retirement/welcome-to-the-minefield-that-is-21st-century-retirement-20190409-p51c98.html">Retirement isn’t for everyone</a>. Growing numbers of Australians have consciously decided to <a href="https://www.heraldsun.com.au/news/victoria/australians-delaying-age-of-retirement-working-longer/news-story/3fa00e382d5dc98a804a99536535505e">continue working</a>, although they are old enough to retire Some realise they are <a href="https://www.smh.com.au/business/workplace/too-poor-to-retire-more-australians-than-ever-will-work-past-70-20160408-go1ubf.html">too poor to retire</a>. Some have retired, but have become bored with the retired lifestyle. They’ve decided to come out of retirement and return to work. Some seniors are facing obstacles to continued employment after retirement age, despite the fact that experts have documented how older workers could significantly <a href="https://www.oversixty.com.au/finance/retirement-income/older-workforce-could-boost-australia-economy/">boost Australia’s economy</a>. Common <a href="https://nationalseniors.com.au/uploads/201208_PACReport_Research_BarriersMatureAgeEmployment_Full_1.pdf">barriers to mature age employment</a> include the following: <ul> <li> Illness, Injury and Disability</li> <li> Outdated Skills</li> <li> Age Discrimination</li> </ul> Let’s discuss solutions for these common problems senior Australians face as they seek to remain in the workforce. How to prevent a disability that could keep you from working <a href="https://www.oversixty.com.au/health/body/back-pain-explained/">Lower back pain</a> is one of the most prominent <a href="https://www.woombyechiro.com.au/single-post/2017/05/18/Lower-Back-Pain---top-causes-of-Disability">causes of disability</a> in Australia. According to <a href="https://physioworks.com.au/Injuries-Conditions/Regions/lower_back_pain">J. Miller and Z. Russell at Physioworks</a>, lower back pain is one of the most frequent reasons Australians miss work or seek a doctor’s care. So educating yourself about how to prevent lower back injuries is one step you can take to empower yourself to remain in the workforce longer. We’ve posted a helpful list of things you can do to <a href="https://www.oversixty.com.au/health/body/beat-lower-back-pain/">prevent lower back pain</a>. Familiarizing yourself with the items on this list, and implementing these suggestions, could help you to prevent serious lower back injury. Researchers have determined that people who stick to a regular exercise programme endure less back pain. In general, regular exercise is an important key to <a href="https://www.ncbi.nlm.nih.gov/pubmed/12424867">preventing and treating</a> a broad variety of injuries and disabilities. If your goal is to continue working past retirement age, it is essential for you to implement and adhere to an <a href="https://www.oversixty.com.au/lifestyle/retirement-life/the-exercises-you-need-to-do-to-stay-fit-over-60">exercise programme</a> that includes aerobic activity, strength training, and balance building exercises. If you’ve previously been sedentary, it’s wise to speak with your GP about this. Your GP is well equipped to advise you on how to incorporate a selection of proper exercises into your daily routine. How to overcome outdated skills <a href="https://www.weforum.org/agenda/2018/01/the-secret-to-lifelong-success-is-lifelong-learning">“Lifelong learning”</a> has become one of the most vital buzzword phrases of the <a href="https://www.weforum.org/agenda/2019/03/continuous-learning-changing-world-work/">fourth industrial revolution</a>. In the past, it was standard for people to gain education in childhood and young adulthood. Then, later in adulthood, people applied what they’d studied as they pursued careers where that education could be put to good use. Experts at the World Economic Forum are warning us that this clear-cut transition from academic life to work life is fading. This is because shifting technologies are now creating constant demand for workers to acquire new skills. This, in turn, is making old skills obsolete at a rapid pace. Nowadays, what you know is becoming less relevant to remaining employable than ever before – because in the current technologically driven environment, much of what you know will inevitably become outdated soon. Today, your capacity to learn new skills is a critical key to remaining employable. Formal training is the most straightforward way to acquire the skills you may need for continuing to be employable. <a href="https://www.training.com.au/">College and university courses</a> are available for every type of instruction you could possibly desire. This could be an especially beneficial option for you if you never earned a university degree in the first place. Some other possible ideas for <a href="https://www.hays.com.au/blog/jane-mcneill/HAYS_1380884">upskilling</a> include participating in webinars, listening to podcasts, attending live events, starting a blog, reading and participating in social media. How to combat age discrimination <a href="https://www.oversixty.com.au/finance/legal/age-discrimination-in-the-workplace-and-how-it-affects-you">Age discrimination</a> is a <a href="https://www.smartcompany.com.au/people-human-resources/recruitment-hiring/ageism-employers-illegally-specify-age-limit-job-applications/">sad reality</a> that some older Australians are dealing with – despite the fact that ageism is illegal in Australia. The relevant law is the <a href="https://www.legislation.gov.au/Details/C2017C00341">Age Discrimination Act 2004</a>. According to this legislation, it is unlawful to discriminate against individuals on the basis of their age. <a href="https://www.humanrights.gov.au/our-work/age-discrimination/publications/know-your-rights-age-discrimination-2012">Knowing your rights</a> is one of the most important steps you can take to protect yourself from age discrimination. Australian law specifies that employers must give fair consideration to all applicants for all jobs, apprenticeships and traineeships, regardless of age. Employers may not refuse to hire you or consider you for a job on the basis of your age. Additionally, you can <a href="https://www.cio.com.au/article/576064/7-ways-mitigate-age-discrimination-your-job-search/">mitigate age discrimination</a> by choosing stylish, up-to-date clothing to wear to work; emphasizing all your relevant work experience; leveraging your professional network; and looking for a senior-friendly company that would be an excellent cultural fit for your skills and expertise. Of course, these are not the only barriers you may face as you seek to remain employed past retirement age – but these are 3 of the most common obstacles senior citizens must typically overcome as they pursue ongoing employment. If you can successfully overcome these hurdles, there are many <a href="https://www.smartcompany.com.au/partner-content/articles/how-hiring-older-workers-is-good-for-business/">benefits</a> to your continued employment – both for you, and for your employer, who will benefit from your lifetime’s worth of accumulated expertise.

Retirement Life

How to overcome responsibility anxiety for ageing parents

Looking after ageing parents and finding appropriate care for them can be one of the most stressful times of our lives. We often aren’t prepared for the rapid decline in our parent’s health or mobility and once the initial shock subsides, dealing with the practicalities of that parent’s care often leaves us bewildered and confused about what to do next. A chief concern is usually about the ageing parent’s health and safety. We worry about how they will care for themselves in their own homes carrying out simple tasks such as cooking and cleaning. Quite often the task of caring for them falls on an adult child or their siblings. Becoming a carer can be tough. There is the physical cost of caring, the time involved - which may come at the expense of work or other recreational activities - and then there is the emotional/psychological burden. The mind often ticks over with questions like “Why hasn’t mum or dad answered the phone today?” “Is my visiting twice a week really enough help?” And, “Am I giving enough care or the right kind of care?,” causing undue stress and anxiety. Family members often don’t realise the cumulative effects that this anxiety can have over time. It can have a serious impact on the person’s own mental and physical wellbeing, says clinical psychologist at Victorian Counselling and Psychological Services, Damon Ashworth. “If feeling stressed is stopping you sleeping, making you sick, or if it’s starting to impact on your work performance or socialising, you really need to take action to protect your own health and wellbeing,” says Ashworth. Find our top tips to reducing anxiety and restoring balance and harmony in this difficult life stage. Get informed Find out as much as you can about your parent’s daily life. Cover off things like what they like to eat, the style of clothes they like to wear and what they like to include on their shopping list. Enquire about the easiest way to help them get these things. If your parent is happy, this contentedness will be passed on to you. Ask for help Doing everything yourself is almost certainly a recipe for psychological burnout. “Set limits on what you can do yourself. Enlisting the help of a carer to come around to help your parent can reduce the burden and stress you feel and mean you have more time to take care of yourself,” advises Ashworth. Take time out to look after you If you’re stressed and anxious it’s unlikely you can properly care for yourself or anyone else. You need time out for self-care activities too, says Ashworth. “Make sure you are exercising, doing something that relaxes you like meditation, visualisation or reading. Or if you are really struggling, see a psychologist,” he says. Trust the experts Trust the experts, but trust your own judgement too. “You need to trust that carers have done the training and have professional qualifications to do what they’re doing, but trust your judgment as well. If you don’t like the care being provided it’s ok to find someone else you like better if that puts your mind at ease,” says Ashworth. Breathe to avoid panic attacks Anxious people take quick, shallow breaths, explains Ashworth. Simple breathing exercises can restore a calmer state and avoid panic attacks and hyperventilating. “If you feel a panic attack coming, sit down, breathe slowly into your stomach, and take in long, slow breaths,” advises Ashworth. Why choose in-home service provider Just Better Care? Just Better Care’s staff will take the time to get to know your parent, identifying the best ways to support them to live independently in their own home and community. Services can include personal care, domestic assistance, transport, home maintenance and social support. A tailored in-home care plan can be developed to ensure your parent is receiving the care they need, when they need it, while giving you peace of mind. For more information about how Just Better Care can work with you to understand the support your parent needs, visit www.justbettercare.com or call 1300 587 823. How have your dealt with the stress of helping ageing parents? Let us know in the comments below. Written by Dominic Bayley. Republished with permission of <a href="https://www.wyza.com.au/articles/lifestyle/relationships/how-to-overcome-responsibility-anxiety-for-ageing-parents.aspx">Wyza.com.au.</a>

Caring

Jimmy Barnes’ struggle to overcome “nightmare” childhood: “It shocks me I managed to live through it”

Legendary rocker Jimmy Barnes has revealed in a new interview that he turned to self-harm for decades, as a way to overcome and deal with his “nightmare” childhood. “It shocks me I managed to live through it,” the singer told <a href="https://www.couriermail.com.au/entertainment/movies/jimmy-barnes-shares-first-look-at-working-class-boy-film-about-his-harrowing-childhood/news-story/d5303bbd2ed71384e115c1751a6c4550">The Courier Mail</a>. Jimmy shared his tumultuous upbringing in his 2016 best-selling memoir, Working Class Boy, where he revealed his childhood was filled with family violence, alcoholism and poverty, and in the prologue of the book, he shared that he had attempted suicide in his hotel room in Auckland in 2012. The singer wrote that he woke up in his large hotel suite, where he was staying with his wife of 37 years, Jane, not remembering that he had tried to take his own life by drinking the contents of the hotel minibar dry. “Tied around the clothes rail is the dressing gown cord, just where I must have left it,” Jimmy shared in the memoir. “The rail, the cord and me with the cord around my neck waiting to die. But I didn’t. It’s not that easy to die, apparently,” he wrote. Now a documentary film with the same title as his book has been made. <iframe src="https://www.facebook.com/plugins/video.php?href=https%3A%2F%2Fwww.facebook.com%2Fcouriermail%2Fvideos%2F10156098314482702%2F&show_text=0&width=560" width="560" height="315" style="border: none; overflow: hidden;" scrolling="no" frameborder="0" allowtransparency="true" allowfullscreen="true"></iframe> “If it all hadn’t come out in the book, at some point it would have all washed over me and dragged me down,” the Cold Chisel front man admitted to The Courier Mail. “It probably would have a long time ago if I hadn’t been constantly trying to dodge the past having the distractions of drugs, drink and rock ‘n’ roll,” the 62-year-old added. “I’m surprised none of that didn’t kill me sooner.” Working on the documentary meant Jimmy had to return to his childhood home in South Australia, as well as Scotland, where he was born. His son David Campbell also makes an appearance in the film. The revered rocker said it was emotionally overwhelming returning to his “nightmare”. “When we were standing in the paddock across the road from the house we grew up in … it was like looking at a nightmare,” he told The Courier Mail. “I remembered being dragged down the road, our parents fighting over us – you could feel it, taste it again,” he added. “The director Mark Joffe was trying to talk to me and I couldn’t hear him … I looked at the street and almost every house I looked at had something about it that made me afraid,” Jimmy explained. “After writing about it and reliving it for the shows, to go there again made it more intense, more real but in a way, it helped put a bit of closure to it.” Along with son David Campbell, the documentary also features his wife Jane, plus Cold Chisel bandmates Don Walker and Ian Moss, who share their reflections. “I wouldn’t tell anybody else to get to where I am by doing what I did, but I can’t regret any of it, it has made me who I am,” the rock singer says in the trailer of the film. “And I’m starting to like who I am.”

Music

3 obstacles to reaching your goals and how to overcome them

Susan Krauss Whitbourne is a professor of Psychology and Brain Sciences at the University of Massachusetts Amherst. She writes the Fulfilment at Any Age blog for Psychology Today. Motivating yourself to perform at your best seems like it would be the best way to accomplish your goals. However, think back on the goals you’ve set and whether you actually met them or not. The three main obstacles to achieving your goals are time, money, and ability. We'll take each of these in turn. 1. Time Perhaps you got to work super-early with the intention of clearing out your inbox. However, while browsing that inbox you’re unhappy to learn that a project you thought was finished now needs another hour or two of revising and recalculating. Or perhaps it’s your day off or the start of a long weekend, and you have a set of to-dos that you feel you absolutely must get done. Just before you begin, though, you get a phone call from a friend who needs your help immediately. It’s also possible that you get distracted, and don’t get started as early as you would have liked. So much for your day’s plans. 2. Money It might not be unexpected time demands that tear you from your goals, but money. You’re driving along on a lovely day, enjoying the scenery and the music you’re rocking on your car stereo. As you make your way down the road, you miss a curb and all of a sudden two tires are gone and there’s a huge dent on your bumper. In addition to the time you’re fated to lose, you know this is going to cost you plenty. There goes that savings you were intending to put toward a new refrigerator. 3. Ability Finally, consider the situation in which you’re starting out on a craft or home repair project. You get all your equipment together, read the instructions, and you’re off and running. Halfway through, though, you find that you made a mistake early on which you will now have to correct. Your choice is to go back and start over or to fix it as well as you can as you complete the project. Agonising, you worry that the mistake will come back to haunt you and you are tempted to go back to square one. These three obstacles can each be overcome as long as you're willing to consider adjusting your goals as each obstacle presents itself to you. New research by University of Heidelberg’s E.A. Arens and colleagues (2018) shows the dangers not of failing to achieve your goals, but of setting them too high and then not adjusting when circumstances get in the way of your "best-laid plans." In what they label as “The Perils of Aiming Too High,” the German researchers examined the role of depressive beliefs in the goal-setting process. They noted that earlier research on depressed individuals found, alternatively, that the depressed set overly high goals or goals that are pessimistically too low. Arens et al. believe that it’s not the goal-setting per se that plagues the depressed, but the failure to adjust to changing circumstances such as the friend in need or the curb that just got in your way. In the words of the Heidelberg research team, “A key aspect of developing and maintaining an adaptive goal is the ability to make a realistic assessment to what extent the current behaviour meets the objectives set” (p. 13). The depressed, they reason, may fail to detect a “goal mistake.” Using an experimental design to test their proposals, Arens and colleagues compared undergraduates tested as being high and low in depressive symptoms in their ability to adjust to feedback as they completed a cognitive task. During this task, participants set goals for themselves, which they were allowed to adjust up or down in response to feedback about their performance. The simple question the researchers tested was whether those high in depressive symptoms would respond differently than students low in depressive symptoms in goal adjustment. The cognitive task used in this study was one that lent itself well to goal monitoring. While seeing a series of single digits presented to them on a computer screen, participants had to add the digit in front of them with the one they just saw. They then clicked the correct number by using the computer mouse. Then they see the next digit, but rather than adding it to the total they had calculated, they had to add that digit to the one they saw prior to computing the total. The researchers gave participants the incentive of .05 Euros for each correct addition. If the participant made an error, the result was not to lose money, but to be exposed to the unpleasant sound of an explosion. The longer the interval between digits, the easier the task, so the researchers were able to manipulate difficulty by presenting the digits either at one per 1.5 seconds or one per 3 seconds. Now onto the measurement of goal adjustment. Prior to completing their actual task but after a practice trial, participants rated the minimum percentage correct they would consider acceptable. Halfway through the addition task, they estimated their percentage correct thus far. Then they had the opportunity to revise their goals. The worse their self-rated performance, the more their remaining goals should have been revised downward. This difference between perceived performance and revised goal became the measure of self-monitoring. If you are good at adjusting your goals based on how well you think you’ve been doing, this means you’ve got that ability to adapt to changing circumstances that could, in the view of the authors, protect you from feeling depressed. The findings showed that the participants with high scores on the depressive symptoms scale indeed had a pattern of goal setting that supported their pessimistic views of themselves and their abilities. In the difficult version of the task, they set higher goals than did those with low scores on the depression scale, meaning that by definition they set themselves up for failure. When they had the opportunity to revise their goals, they did, but their actual performance on the task then suffered. As the authors concluded, “inappropriate high standards (i.e., goals that cannot be reached) may be an important factor leading to frequent negative evaluations which in turn can contribute to a pessimistic and depressive mood” (p. 15). Furthermore, setting those high standards constantly creates a conflict between “the present and the intended state.” Continuing to experience such discrepancies leads the individual constantly to be set up for failure and then actually to fail. Let’s turn now to the ways you can use the results from this study to inform your own goal-setting behaviour for each of those obstacles: 1. Time If you regard the difficult task in the Arens et al. study to be comparable to the situation in which your day is jam-packed, the findings would suggest that when you realise you’re running behind, you figure out a way to finish things tomorrow or the next time you have a chance. That's all you have to do; there's no need to change your goals per se but instead the time frame for achieving them. 2. Money If the situation is one in which you’re going to have an unexpected expense, similarly, you would be best off not berating yourself for the costly error but instead reworking your expectations. Plan on getting the refrigerator after you accumulate some cash in your bank account. 3. Ability Returning to the home craft or repair project, once you catch the error, the German study suggests that you don’t start over, but instead realise that no one is perfect, and mistakes like these are inevitable. Reaching your goals is an important part of feeling fulfilled. Being able to adapt those goals when they require adjustment will help you keep on track in that path to fulfillment. Written by Susan Krauss Whitbourne. Republished with permission of <a href="https://www.psychologytoday.com/" target="_blank">Psychology Today</a>.

Mind

How to overcome anxiety in 30 days

Bev Aisbett is Australia’s bestselling anxiety expert. In her book, 30 Days 30 Ways to Overcome Anxiety, Aisbett outlines practical steps you can take each day to help reduce and eventually conquer your anxiety. Here, she shares Day One. DAY 1 – You are not broken. You are not being punished. Your EMOTIONAL BAROMETER needs adjustment. Your THINKING THERMOMETER is overheated. Think of a car. If you run it on watered-down petrol, fail to maintain it properly, let it overheat and run it into the ground, would you be surprised if it stopped working properly or started to give you ‘trouble’? Well, that’s all that’s happening to you! If you have spent a lifetime (consciously or unconsciously) feeding yourself thoughts of DOOM and GLOOM, if you CRITICISED and JUDGED yourself harshly, and/or if you expected the WORST and LAMENTED the past, you were creating a ‘PERFECT STORM’ which translates to ANXIETY. You couldn’t help it — it’s just the way you did things; nonetheless, that’s why you’re ANXIOUS. Mystery solved! It’s just STRESS! And you don’t handle stress WELL, do you? So please let go of the idea that you have some HORRIBLE, INCURABLE DISEASE that has appeared out of NOWHERE, or that you can do NOTHING about this, or that you are TRAPPED FOREVER! You now need to MANAGE your anxiety. And that’s what we’re about to start doing. Are you BEATING YOURSELF UP for having anxiety? Are you telling yourself you’re WEAK or STUPID, or that you’ve LOST EVERYTHING because you feel this way? Why are you TURNING on yourself? Is that going to help you feel LESS ANXIOUS? NO! So CUT that OUT! For Pete’s sake, how could you do it any other way if you hadn’t yet LEARNED how to? Would you expect a person with no carpentry skills to build you a perfect piece of furniture? NO! Actually, if you’ve experienced any SHOCKS, LOSSES or TRAUMA in your past (especially in childhood) or if you are HIGHLY SENSITIVE (most anxious people are!), it would be more surprising if you DIDN’T feel anxious! Most of us fumble our way through life by TRIAL and ERROR, without any real road map on how to manage our emotional wellbeing. Few of us are taught emotional intelligence. We learn from those who have influence in our lives but who are not necessarily IDEAL mentors! All that’s happening is that you now have evidence that whatever you’ve been doing hasn’t been WORKING FOR YOU, so it’s time to gain some more EFFECTIVE skills! Learning any new skill can feel ODD or AWKWARD at first. You’re sure you’ll NEVER get the hang of it! But eventually you do, don’t you? Especially if you REALLY want it. ‘Of course I want it!’ I hear you protest. ‘Why would I want to stay feeling like this?’ Well, people get used to FEELING BAD. Feeling bad becomes a HABIT and it can feel strangely COMFORTABLE, simply because it’s FAMILIAR. When breaking any HABIT, you need to be COMMITTED to moving on and that means stepping away from the old, unhelpful patterns that have kept you STUCK. Nothing BAD is happening. There’s a HUGE difference between THINKING that something BAD is happening and something bad ACTUALLY HAPPENING! You’re just out of BALANCE. Let’s get you SORTED. WORKING DAY 1 1. FORGIVE yourself for feeling this way. Actually, there’s NOTHING to forgive! See it that way. YOU HAVEN’T DONE ANYTHING WRONG! YOU ARE NOT BEING PUNISHED! I absolutely promise you that nothing BAD is happening! Yes, the sensations may be unsettling but there is no actual DANGER. It’s just the way you’re INTERPRETING the sensations that causes you to feel anxious. What if you didn’t FEAR it? 2. It’s important that you give yourself HOPE and OPTIMISM now. Look FORWARD to feeling better. Get EXCITED about that! 3. Acknowledge that you arrived at ANXIETY via a lot of NEGATIVITY, WORRY and PESSIMISM. Acknowledge this but DO NOT BEAT YOURSELF UP ABOUT IT! 4. Go EASY on yourself today! Be COMPASSIONATE. Say: ‘I simply didn’t KNOW how to handle this. Soon I will – isn’t that GREAT?’ 5. Really PICTURE getting better. Visualise yourself on HOLIDAY or at an OUTING or SOCIAL OCCASION and see yourself ENJOYING it. 6. Find an image that generates a FEELING of RELIEF, OPTIMISM or PEACE. Place it where you can see it and say ‘THAT’s my default position from here on.’ 7. Now imagine that you’ve ARRIVED at this place of contentment. Ask yourself: <ul> <li>What will I be doing differently?</li> <li>What will I have let go of?</li> <li>How will my outlook have changed?</li> </ul> Write down your answers. 8. Isolate what it is you’re REALLY afraid of. Perhaps deep down you don’t think you’re GOOD ENOUGH. Something like that is usually at the heart of anxiety, so it’s not actually the ANXIETY that needs healing; what needs attention is a CORE BELIEF about yourself that causes you to DOUBT yourself and your WORTH. Write down what you discover. 9. See your ANXIETY as an EPISODE, rather than a CONDITION. Your mantras for day 1 <ul> <li>‘I am a GOOD person whose thoughts get a little CARRIED AWAY. I am not being PUNISHED.’</li> <li>‘Nothing BAD is happening. I just have a THOUGHT that there is.’</li> <li>‘When I don’t add ANXIOUS thoughts, anxiety is just PHYSICAL DISCOMFORT.’</li> <li>‘I am about to learn some new SKILLS that will help me feel BETTER.’</li> <li>‘I am willing to HELP MYSELF feel BETTER.’</li> </ul> <img width="128" height="199" src="https://oversixtydev.blob.core.windows.net/media/7816139/anxiety-book-cover_128x199.jpg" alt="Anxiety Book Cover" style="float: right;"/> Bev Aisbett, 30 Days 30 Ways to Overcome Anxiety (HarperCollins Publishers 2018), reproduced with permission of HarperCollins Publishers Australia Pty Ltd Available in bookshops and online now.

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