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How light can shift your mood and mental health

<p><em><a href="https://theconversation.com/profiles/jacob-crouse-981668">Jacob Crouse</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/emiliana-tonini-1638957">Emiliana Tonini</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/ian-hickie-961">Ian Hickie</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a></em></p> <p>It’s spring and you’ve probably noticed a change in when the Sun rises and sets. But have you also noticed a change in your mood?</p> <p>We’ve known for a while that light plays a role in our wellbeing. Many of us tend to feel more positive when <a href="https://pubmed.ncbi.nlm.nih.gov/32925966/">spring returns</a>.</p> <p>But for others, big changes in light, such as at the start of spring, can be tough. And for many, bright light at night can be a problem. Here’s what’s going on.</p> <h2>An ancient rhythm of light and mood</h2> <p>In an <a href="https://theconversation.com/how-light-tells-you-when-to-sleep-focus-and-poo-236780">earlier article</a> in our series, we learned that light shining on the back of the eye sends “<a href="https://pubmed.ncbi.nlm.nih.gov/25451984/">timing signals</a>” to the brain and the master clock of the circadian system. This clock coordinates our daily (circadian) rhythms.</p> <p>“Clock genes” also regulate circadian rhythms. These genes control the timing of when many other genes <a href="https://pubmed.ncbi.nlm.nih.gov/31557726/">turn on and off</a> during the 24-hour, light-dark cycle.</p> <p>But how is this all linked with our mood and mental health?</p> <p>Circadian rhythms can be disrupted. This can happen if there are problems with how the body clock develops or functions, or if someone is routinely exposed to bright light at night.</p> <p>When circadian disruption happens, it increases the risk of certain <a href="https://pubmed.ncbi.nlm.nih.gov/33689801/">mental disorders</a>. These include <a href="https://www.sciencedirect.com/science/article/abs/pii/S0149763422000744">bipolar disorder</a> and <a href="https://bmcmedicine.biomedcentral.com/articles/10.1186/1741-7015-11-79">atypical depression</a> (a type of depression when someone is extra sleepy and has problems with their energy and metabolism).</p> <h2>Light on the brain</h2> <p>Light may also affect circuits <a href="https://pubmed.ncbi.nlm.nih.gov/35687680/">in the brain</a> that control mood, as <a href="https://pubmed.ncbi.nlm.nih.gov/23151476/">animal studies show</a>.</p> <p>There’s evidence this happens in humans. A brain-imaging study showed exposure to bright light in the daytime while inside the scanner <a href="https://www.cell.com/fulltext/S0960-9822(06)01758-1">changed the activity</a> of a brain region involved in mood and alertness.</p> <p>Another brain-imaging study <a href="https://pubmed.ncbi.nlm.nih.gov/22111663/">found</a> a link between daily exposure to sunlight and how the neurotransmitter (or chemical messenger) serotonin binds to receptors in the brain. We see alterations in serotonin binding in several <a href="https://pubmed.ncbi.nlm.nih.gov/33651238/">mental disorders</a>, including depression.</p> <h2>What happens when the seasons change?</h2> <p>Light can also affect mood and mental health as the seasons change. During autumn and winter, symptoms such as low mood and fatigue can develop. But often, once spring and summer come round, these symptoms go away. This is called “seasonality” or, when severe, “<a href="https://www.aafp.org/pubs/afp/issues/2020/1201/p668.html">seasonal affective disorder</a>”.</p> <p>What is less well known is that for other people, the change to spring and summer (when there is <em>more</em> light) can also come with a change in mood and mental health. Some people experience increases in energy and the drive to be active. This is positive for some but can be seriously destabilising for others. This too is an example of seasonality.</p> <p>Most people <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0239033">aren’t very seasonal</a>. But for those who are, seasonality has a <a href="https://pubmed.ncbi.nlm.nih.gov/8540777/">genetic component</a>. Relatives of people with seasonal affective disorder are more likely to also experience seasonality.</p> <p>Seasonality is also more common in conditions such as <a href="https://pubmed.ncbi.nlm.nih.gov/25063960/">bipolar disorder</a>. For many people with such conditions, the shift into shorter day-lengths during winter can trigger a depressive episode.</p> <p>Counterintuitively, the longer day-lengths in spring and summer can also destabilise people with bipolar disorder into an “<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10947388/">activated</a>” state where energy and activity are in overdrive, and symptoms are harder to manage. So, seasonality can be serious.</p> <p>Alexis Hutcheon, who experiences seasonality and helped write this article, told us:</p> <blockquote> <p>[…] the season change is like preparing for battle – I never know what’s coming, and I rarely come out unscathed. I’ve experienced both hypomanic and depressive episodes triggered by the season change, but regardless of whether I’m on the ‘up’ or the ‘down’, the one constant is that I can’t sleep. To manage, I try to stick to a strict routine, tweak medication, maximise my exposure to light, and always stay tuned in to those subtle shifts in mood. It’s a time of heightened awareness and trying to stay one step ahead.</p> </blockquote> <h2>So what’s going on in the brain?</h2> <p>One explanation for what’s going on in the brain when mental health fluctuates with the change in seasons relates to the neurotransmitters serotonin and dopamine.</p> <p>Serotonin helps regulate mood and is the target of <a href="https://journals.sagepub.com/doi/full/10.1177/0706743716659417">many</a> <a href="https://pubmed.ncbi.nlm.nih.gov/38185236/">antidepressants</a>. There is some evidence of seasonal changes in serotonin levels, potentially being lower <a href="https://academic.oup.com/brain/article/139/5/1605/2468755?login=false">in</a> <a href="https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(02)11737-5/abstract?cc=y%3D">winter</a>.</p> <p>Dopamine is a neurotransmitter involved in reward, motivation and movement, and is also a target of some <a href="https://journals.sagepub.com/doi/full/10.1177/0706743716659417">antidepressants</a>. Levels of dopamine may also change with the <a href="https://www.nature.com/articles/s41398-023-02365-x">seasons</a>.</p> <p>But the neuroscience of seasonality is a developing area and more research <a href="https://www.nature.com/articles/s41398-023-02365-x">is needed</a> to know what’s going on in the brain.</p> <h2>How about bright light at night?</h2> <p>We know exposure to bright light at night (for instance, if someone is up all night) can disturb someone’s circadian rhythms.</p> <p>This type of circadian rhythm disturbance is associated with higher rates of symptoms <a href="https://www.nature.com/articles/s44220-023-00135-8">including</a> self-harm, depressive and anxiety symptoms, and lower wellbeing. It is also associated with higher rates of <a href="https://pubmed.ncbi.nlm.nih.gov/32639562/">mental disorders</a>, such as major depression, bipolar disorder, psychotic disorders and post-traumatic stress disorder (or PTSD).</p> <p>Why is this? Bright light at night confuses and destabilises the body clock. It disrupts the rhythmic regulation of mood, cognition, appetite, metabolism and <a href="https://pubmed.ncbi.nlm.nih.gov/38214638/">many</a> <a href="https://pubmed.ncbi.nlm.nih.gov/34419186/">other</a> <a href="https://pubmed.ncbi.nlm.nih.gov/33689801/">mental</a> <a href="https://pubmed.ncbi.nlm.nih.gov/36661342/">processes</a>.</p> <p>But people differ hugely in their <a href="https://www.pnas.org/doi/10.1073/pnas.1901824116">sensitivity to light</a>. While still a hypothesis, people who are most sensitive to light may be the most vulnerable to body clock disturbances caused by bright light at night, which then leads to a higher risk of mental health problems.</p> <h2>Where to from here?</h2> <p>Learning about light will help people better manage their mental health conditions.</p> <p>By encouraging people to better align their lives to the light-dark cycle (to stabilise their body clock) we may also help prevent conditions such as <a href="https://pubmed.ncbi.nlm.nih.gov/34419186/">depression</a> and <a href="https://www.sciencedirect.com/science/article/pii/S0149763422000744">bipolar disorder</a> emerging in the first place.</p> <p>Healthy light behaviours – avoiding light at night and seeking light during the day – are good for everyone. But they might be especially helpful for people <a href="https://www.sciencedirect.com/science/article/pii/S0149763422000744">at risk</a> of mental health problems. These include people with a family history of mental health problems or people who are <a href="https://pubmed.ncbi.nlm.nih.gov/38185236/">night owls</a> (late sleepers and late risers), who are more at risk of body clock disturbances.</p> <hr /> <p><em>Alexis Hutcheon has lived experience of a mental health condition and helped write this article.</em></p> <p><em>If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14.</em><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/231282/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><a href="https://theconversation.com/profiles/jacob-crouse-981668"><em>Jacob Crouse</em></a><em>, Research Fellow in Youth Mental Health, Brain and Mind Centre, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/emiliana-tonini-1638957">Emiliana Tonini</a>, Postdoctoral Research Fellow, Brain and Mind Centre, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/ian-hickie-961">Ian Hickie</a>, Co-Director, Health and Policy, Brain and Mind Centre, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a></em></p> <p><em>Image </em><em>credits: Shutterstock</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-light-can-shift-your-mood-and-mental-health-231282">original article</a>.</em></p>

Mind

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Cooking (and heating) without gas: what are the impacts of shifting to all-electric homes?

<p><em><a href="https://theconversation.com/profiles/trivess-moore-12580">Trivess Moore</a>, <a href="https://theconversation.com/institutions/rmit-university-1063">RMIT University</a>; <a href="https://theconversation.com/profiles/alan-pears-52">Alan Pears</a>, <a href="https://theconversation.com/institutions/rmit-university-1063">RMIT University</a>, and <a href="https://theconversation.com/profiles/joe-hurley-157161">Joe Hurley</a>, <a href="https://theconversation.com/institutions/rmit-university-1063">RMIT University</a></em></p> <p>Gas connections for all new housing and sub-divisions will be <a href="https://www.premier.vic.gov.au/new-victorian-homes-go-all-electric-2024">banned in Victoria</a> from January 1 next year. The long-term result of the state government’s significant change to planning approvals will be all-electric housing. The ACT made <a href="https://www.climatechoices.act.gov.au/policy-programs/preventing-new-gas-network-connections">similar changes</a> early this year, in line with a shift away from gas across <a href="https://www.bbc.com/news/science-environment-47559920">Europe</a> and <a href="https://www.theguardian.com/environment/2023/jan/19/gas-stove-culture-war-united-states">other locations</a>, although the NSW Premier Chris Minns has <a href="https://www.theguardian.com/australia-news/2023/jul/31/nsw-wont-ban-gas-in-new-homes-as-premier-declares-i-dont-need-another-complication">baulked</a> at doing the same.</p> <p>Around <a href="https://www.energy.vic.gov.au/renewable-energy/victorias-gas-substitution-roadmap">80% of homes</a> in Victoria are connected to gas. This high uptake was driven by gas being seen as more affordable and sustainable than electricity over past decades. The situation has <a href="https://www.iea.org/events/net-zero-by-2050-a-roadmap-for-the-global-energy-system">changed dramatically</a> as renewable electricity generation increases and <a href="https://www.abc.net.au/news/2023-07-27/aemo-wholesale-electricity-prices-fall-impact-power-bills/102654498">costs fall</a>.</p> <p><a href="https://theconversation.com/all-electric-homes-are-better-for-your-hip-pocket-and-the-planet-heres-how-governments-can-help-us-get-off-gas-207409">Research</a> has suggested for more than a decade that the benefits of all-electric homes <a href="https://bze.org.au/research_release/energy-efficient-buildings-plan/">stack up in many locations</a>. New homes built under mandatory building energy performance standards (increasing from <a href="https://thefifthestate.com.au/innovation/building-construction/victoria-kicks-the-can-down-the-road-again-on-the-national-construction-code/">6 to 7 stars</a> in Victoria in May 2024) need smaller, cheaper heating and cooling systems. Installing reverse-cycle air conditioning for cooling provides a cost-effective heater as a bonus.</p> <p>Savings from not requiring gas pipes, appliances and gas supply infrastructure help to offset the costs of highly efficient electric appliances. Mandating fully electric homes means economies of scale will further reduce costs.</p> <h2>How does this ban help?</h2> <p>To achieve environmentally sustainable development, reforms of planning policy and regulation <a href="https://theconversation.com/sustainable-cities-australias-building-and-planning-rules-stand-in-the-way-of-getting-there-84263">are essential</a> to convert innovation and best practice to mainstream practice. Planning policy is particularly important for apartment buildings and other housing that may be rented or have an owners’ corporation. Retrofits to improve energy efficiency can be difficult in these situations.</p> <p>Banning gas in new and renovated housing will <a href="https://grattan.edu.au/report/getting-off-gas/">cut greenhouse gas emissions</a>. It’s also <a href="https://theconversation.com/gas-cooking-is-associated-with-worsening-asthma-in-kids-but-proper-ventilation-helps-151591">healthier for households</a> and <a href="https://www.sustainability.vic.gov.au/research-data-and-insights/research/research-reports/the-victorian-healthy-homes-program-research-findings">reduces healthcare costs</a> as well as <a href="https://grattan.edu.au/report/getting-off-gas/">energy bills and infrastructure costs</a>. The Victorian government suggests the change will save all-electric households <a href="https://www.premier.vic.gov.au/new-victorian-homes-go-all-electric-2024">about $1,000 a year</a>. Houses with solar will be even better off.</p> <p>The government appears to be offering wide support to ensure these changes happen, but this will need to be monitored closely.</p> <p>Some households will face extra costs for electric appliances and solar panels. The government’s announcement of <a href="https://www.premier.vic.gov.au/new-victorian-homes-go-all-electric-2024">$10 million</a> for Residential Electrification Grants should help with some of these costs while the industry adjusts.</p> <p>There will be impacts and benefits for the local economy. Some jobs may be lost, particularly in the gas appliance and plumbing industry. The government has announced financial support to retrain people and they will still have essential roles in the existing housing sector.</p> <p>Many gas appliances are imported, including ovens, cooktops and instantaneous gas water heaters. Some components of efficient electric products, such as hot water storage tanks, are made locally. Local activities, including distribution, sales, design, installation and maintenance, comprise much of the overall cost.</p> <h2>Challenges of change must be managed</h2> <p>Sustainability benefits will depend on what <a href="https://grattan.edu.au/report/getting-off-gas/">happens with the energy network</a>. We need more renewable energy, energy storage and smarter management of electricity demand.</p> <p>The shift to all-electric homes may mean winter peak demand for heating increases. Energy market operators and governments will have to monitor demand changes carefully to avoid the reliability issues we already see in summer. However, improving energy efficiency, energy storage and demand management will help reduce this load (and household costs).</p> <p>While the benefits are clear for new homes, the changes may <a href="https://www.bsl.org.au/research/publications/enabling-electrification/">increase gas costs and energy poverty</a> for residents of existing housing who don’t shift to efficient electric solutions. The government has reconfirmed financial rebates to help households switch from gas.</p> <p>In addition, existing housing may face building quality and performance issues. Some may require electrical wiring upgrades as part of the transition.</p> <p>Social acceptance of some electric appliances may also be an issue. For example, <a href="https://www.rmit.edu.au/about/schools-colleges/property-construction-and-project-management/research/research-centres-and-groups/sustainable-building-innovation-laboratory/projects/heet-housing-energy-efficiency-transitions">our research</a> has found some households dislike the way heating from reverse cycle air conditioners feels. Others do not like cooking on induction cooktops.</p> <p>Consumer education and modifications to appliances and buildings may be needed to increase acceptance and avoid backlash.</p> <p>Some electric appliances are available overseas but not in Australia. Higher demand may increase the range of imports. For example, floor-mounted heat pumps can make heating feel similar to gas heating while still providing effective cooling.</p> <p>We should not assume electric appliances are all equal. To improve consumer protection, action is needed on weak standards and limited and inconsistent public information. For example, information on noise levels and efficiency under a range of weather conditions must be standardised.</p> <p>Moving housing away from gas is an <a href="https://link.springer.com/book/10.1007/978-981-99-2760-9">important step</a> in the transition to a zero-carbon economy and energy system. Careful management is needed to ensure this transition is effective, accepted and fair.</p> <p>Continued planning reforms are also essential to ensure environmentally sustainable development of housing and communities. Other urgent priorities include urban cooling and greening, and <a href="https://theconversation.com/turning-the-housing-crisis-around-how-a-circular-economy-can-give-us-affordable-sustainable-homes-208745">circular economy approaches</a> to reduce the material and waste impacts of housing and thus the carbon that goes into building and running homes.<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/210649/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/trivess-moore-12580">Trivess Moore</a>, Senior Lecturer, School of Property, Construction and Project Management, <a href="https://theconversation.com/institutions/rmit-university-1063">RMIT University</a>; <a href="https://theconversation.com/profiles/alan-pears-52">Alan Pears</a>, Senior Industry Fellow, <a href="https://theconversation.com/institutions/rmit-university-1063">RMIT University</a>, and <a href="https://theconversation.com/profiles/joe-hurley-157161">Joe Hurley</a>, Associate Professor, Sustainability and Urban Planning, <a href="https://theconversation.com/institutions/rmit-university-1063">RMIT University</a></em></p> <p><em>Image credits: Getty Images</em></p> <p><em>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/cooking-and-heating-without-gas-what-are-the-impacts-of-shifting-to-all-electric-homes-210649">original article</a>.</em></p>

Home & Garden

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Tracking the shift in meanings of ‘anxiety’ and ‘depression’ over time

<p>The mental health terms ‘anxiety’ and ‘depression’ have become increasingly pathologised since the 1970s, according to analysis by Australian researchers of more than a million academic and general text sources. </p> <p><a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0288027" target="_blank" rel="noreferrer noopener">Publishing</a> in PLOS ONE, psychology and computer science researchers from the University of Melbourne tracked the frequency and meaning of the concepts ‘anxiety’ and ‘depression’ from 1970 to 2018, and words that occurred in their vicinity.</p> <p>Using natural language processing, the team analysed more than 630 million words across 871,340 academic psychology papers, as well as 400,000 texts from general sources such as magazines, newspapers and non-fiction books.</p> <p>Paper co-author psychologist Professor Nicholas Haslam has a long standing interest in how mental health terms change their meanings over time, particularly the way harm-related words like bullying, abuse and trauma tend to expand over time, incorporating new, and often less severe kinds of experiences.</p> <p>Haslam says that trend reflects progressive social change and a rising sensitivity to harm and suffering in our culture. “We emphasize [that’s] mostly a good thing,” he says.</p> <p><iframe title="The Emoji Squad: The Mysterious Group Behind the Little Icons We Love 🤝" src="https://omny.fm/shows/huh-science-explained/the-emoji-squad-the-mysterious-group-behind-the-li/embed?in_playlist=podcast&amp;style=Cover" width="100%" height="180" frameborder="0"></iframe></p> <p>The terms ‘anxiety’ and ‘depression’ were selected for analysis as prevalent, prominent mental health concepts.</p> <p>The researchers expected the emotional intensity and severity of the two terms to reduce over time as the frequency of their use increased.</p> <p>That expectation was informed by previous research using a similar approach, co-authored by Haslam and <a href="https://sciendo.com/article/10.58734/plc-2023-0002" target="_blank" rel="noreferrer noopener">publishing in</a> Sciendo, where increasing use of the word ‘trauma’ since the 1970s was associated with a shift in meaning including a broadening of use and declining severity.</p> <p>They hypothesised a similar trend for ‘anxiety’ and ‘depression’.</p> <p>“Well, we didn’t find what we expected,” Haslam says.</p> <p>Contrary to expectation, the emotional severity associated with anxiety and depression increased linearly over time. </p> <p>The authors say this is possibly due to growing pathologising of the terms, given their analysis shows use of the words increasingly linked to clinical concepts. </p> <p>In particular, the terms ‘disorder’ and ‘symptom’ have become more commonly associated with ‘anxiety’ and ‘depression’ in more recent decades, the paper says, finding similar patterns in both the academic and general texts. </p> <p>Anxiety and depression were also increasingly used together, compared to use in the ‘70s where the terms were more likely to refer to separate things.</p> <p>Haslam says, these shifts in meaning could reflect growing awareness of mental health in society and more research is needed into the implications, he says. </p> <p>But he notes this is an area where there can be “mixed blessings”.</p> <p>On the one hand, greater awareness of anxiety and depression can help people to seek appropriate treatment; and on the other, pathologising more ordinary variations in mood can risk become self-fulfilling or self-defeating.</p> <p>At a more systemic level, pathologising the milder end of the mental health spectrum could risk leading to a misallocation of resources away from the more severe and urgent mental health problems, Haslam says.</p> <p><em>Image credits: Getty Images</em></p> <p><em><a href="https://cosmosmagazine.com/people/social-sciences/tracking-the-shift-in-meanings-of-anxiety-and-depression-over-time/">This article</a> was originally published on <a href="https://cosmosmagazine.com">Cosmos Magazine</a> and was written by <a href="https://cosmosmagazine.com/contributor/petra-stock">Petra Stock</a>. </em></p>

Mind

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7 mental shifts to get yourself out of a rut

<p>If you are stuck in a mental rut you can feel frustrated that your life seems to be harder than it should be. It can feel as though the world is against you, making things more difficult with each passing day.</p> <p>But did you know that you have the power within you to turn this around, simply by changing the way that you think about things?</p> <p>It is your mind that determines whether you feel happy or not, and with some training you can flip the switch to give yourself a more positive outlook.</p> <p><strong>1. Think about what makes you happy</strong></p> <p>Think of the last five things that made you truly happy and note them down. Remember that what makes you happy can be completely different to someone else, as each of us is unique. See if you can see a pattern of behaviours that led to this happy outcome, and replicate them into other areas of your life. It might be getting outdoors more often, or catching up with friends regularly who make you laugh.</p> <p><strong>2. Determine what is really important to you</strong></p> <p>If you are continually feeling down after a specific event (such as visiting an old friend, or doing a task such as house maintenance), note this down. Think about ways that you can change the situation – for instance some old friendships may have run their course and it may be time to call it a day. Or perhaps the old house that you love that’s falling apart at the seams is too much work for you and so calling in a professional to help maintain it could be an option.</p> <p><strong>3. Think about how you spend your time</strong></p> <p>Being stuck in a job that you hate, or living in a town that you no longer love can be a happiness killer. By determining how you want to spend your time, you may find that your skills and time could be better used in another way. Perhaps it’s time to think about retirement or finding a new job. Maybe now is the time to think about the sea-change you’ve always dreamed about. Doing something that you’re passionate about is a sure fire way to improve your happiness levels.</p> <p><strong>4. Make connections within your relationships.</strong></p> <p>Most of us have people around us who care about our health and well-being. Yet we can end up shutting them out when we feel down in a rut, as it seems as though there is no way out. Now is the time to reach out to the people in your life, and ask for help. Being too proud won’t get you out of the downward spiral, so bite the bullet and be honest about how you are feeling.</p> <p><strong>5. Think of your problems from a new angle</strong></p> <p>It’s hard for our brains to tell the difference between the stress of a job and the stress of being chased by a lion. Perspective is what can give you the edge to shake off the bad feelings. So think about what is troubling you in another way to see whether you can turn things around. If a friend came to you and told you the same issues were happening to them, what advice would you give them? Often thinking about problems in this way can give you a new insight.</p> <p><strong>6. Think of depression as a symptom, not a life sentence.</strong></p> <p>For many of us, the idea of having depression can feel like a label that can be hard to shake off. But in fact, depression can simply be seen as a sign from the body that something is not quite right. Think of depression as a starting point for discovering what is at the heart of your mental rut. Take the time to think about what could be causing the pain and then take the steps to set things straight.</p> <p><strong>7. Notice and address defence mechanisms</strong></p> <p>Many of us have certain ways that we deal with bad feelings – turning to food, alcohol, or perhaps drugs. But when it gets to a point where we are using these vices to push feelings away that make us uncomfortable, it can become a problem. Note when you feel yourself turning to these things and think about some healthier alternatives. Could you go for a walk instead? Call an old friend for a chat? Before you let the addictions take hold, think about how you can redirect the feelings into a more positive space.</p> <p><em>Images: Getty</em></p>

Mind

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Warming oceans may force New Zealand’s sperm and blue whales to shift to cooler southern waters

<p>The world’s oceans are absorbing more than <a href="https://www.un.org/en/climatechange/science/climate-issues/ocean-impacts" target="_blank" rel="noopener">90% of the excess heat and energy</a> generated by rising greenhouse gas emissions.</p> <p>But, as the oceans keep warming, rising sea temperatures generate unprecedented cascading effects that include the melting of polar ice, rising seas, marine heatwaves and ocean acidification.</p> <p>This in turn has profound impacts on marine biodiversity and the lives and livelihoods of coastal communities, especially in island nations such as New Zealand.</p> <p>In our latest <a href="https://www.sciencedirect.com/science/article/pii/S1470160X22007075?via%3Dihub" target="_blank" rel="noopener">research</a>, we focused on great whales – sperm and blue whales in particular. They are crucial for maintaining healthy marine ecosystems, but have limited options to respond to climate change: either adapt, die, or move to stay within optimal habitats.</p> <p>We used mathematical models to predict how they are likely to respond to warming seas by the end of the century. Our results show a clear southward shift for both species, mostly driven by rising temperatures at the sea surface.</p> <h2>Computing the fate of whales</h2> <p>Data on the local abundance of both whales species are <a href="https://www.int-res.com/abstracts/meps/v690/p201-217/" target="_blank" rel="noopener">deficient</a>, but modelling provides a powerful tool to predict how their range is likely to shift.</p> <p>We used a <a href="http://macroecointern.dk/pdf-reprints/AraujoNew2007.pdf" target="_blank" rel="noopener">combination of mathematical models</a> (known as correlative species distribution models) to predict the future range shifts of these whale species as a response to three future climate change scenarios of differing severity, as outlined by the Intergovernmental Panel on Climate Change (<a href="https://www.ipcc.ch/" target="_blank" rel="noopener">IPCC</a>).</p> <p>We applied these models, using the whales’ present distributions, to build a set of environmental “rules” that dictate where each species can live. Using climate-dependent data such as sea-surface temperature and chlorophyll A (a measure of phytoplankton growth), as well as static data such as water depth and distance to shore, we applied these rules to forecast future habitat suitability.</p> <p>We chose a scenario of “<a href="https://www.nature.com/articles/d41586-020-00177-3" target="_blank" rel="noopener">modest</a>” response to cutting greenhouse gas emissions (the IPCC’s mitigation strategy RCP4.5), which is the most likely given the current policies, and a worst-case scenario (no policy to cut emissions, RCP8.5), assuming the reality will likely be somewhere between the two.</p> <p>Our projections suggest current habitats in the ocean around the North Island may become unsuitable if sea-surface temperatures continue to rise.</p> <p>These range shifts become even stronger with increasing severity of climate change. For sperm whales, which are currently abundant off Kaikōura where they support eco-tourism businesses, the predicted distribution changes are even more evident than for blue whales, depending on the climate change scenario.</p> <p>While our results do not predict an overall reduction in suitable habitat that would lead to local extinctions, the latitudinal range shifts are nevertheless bound to have important ecological consequences for New Zealand’s marine ecosystems and the people who depend on them.</p> <h2>How whales maintain ecosystems</h2> <p>Great whales are marine ecosystem engineers. They modify their habitats (or create new ones), to suit their needs. In fact, these activities create conditions that other species rely on to survive.</p> <p>They engineer their environment on several fronts. By feeding in one place and releasing their faeces in another, whales convey minerals and other nutrients such as nitrogen and iron from the deep water to the surface, as well as across regions. This process, known as a “<a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0013255" target="_blank" rel="noopener">whale pump</a>”, makes these nutrients available for phytoplankton and other organisms to grow.</p> <p>This is very important because phytoplankton contributes about <a href="https://education.nationalgeographic.org/resource/plankton-revealed" target="_blank" rel="noopener">half of all oxygen to the atmosphere</a> and also captures <a href="https://www.imf.org/Publications/fandd/issues/2019/12/natures-solution-to-climate-change-chami" target="_blank" rel="noopener">about 40% of all released carbon dioxide</a>. By helping the growth of phytoplankton, whales indirectly contribute to the <a href="https://theconversation.com/tiny-plankton-drive-processes-in-the-ocean-that-capture-twice-as-much-carbon-as-scientists-thought-136599" target="_blank" rel="noopener">natural ocean carbon sink</a>.</p> <p>On top of this, each great whale accumulates about <a href="https://www.arcticwwf.org/the-circle/stories/protecting-the-earth-by-protecting-whales/" target="_blank" rel="noopener">33 tonnes of carbon dioxide in their body</a>, which they take to the ocean floor when they die and their carcass sinks.</p> <p> </p> <figure></figure> <p> </p> <p>Ultimately, the impact of warming oceans on whale distribution is an additional stress factor on ecosystems already under pressure from wider threats, including acidification, pollution and over-exploitation.</p> <h2>A way forward to help whales</h2> <p>Sperm whales are the largest toothed whales (odontocetes) and deep-diving apex predators. They primarily feed on squid and fish that live near the bottom of the sea.</p> <p>Blue whales are baleen whales (mysticetes) and filter small organisms from the water. They feed at the surface on zooplankton, particularly dense krill schools along coastlines where cold water from the deep ocean rises toward the surface (so-called <a href="https://oceanservice.noaa.gov/facts/upwelling.html" target="_blank" rel="noopener">upwelling areas</a>).</p> <p>These differences in feeding habits lead to divergent responses to ocean warming. Blue whales show a more distinct southerly shift than sperm whales, particularly in the worst-case scenario, likely because they feed at the surface where ocean warming will be more exacerbated than in the deep sea.</p> <p>Both species have important foraging grounds off New Zealand which may be compromised in the future. Sperm whales are currently occurring regularly off Kaikōura, while blue whales forage in the South Taranaki Bight.</p> <p>Despite these ecological differences, our results show that some future suitable areas around the South Island and offshore islands are common to both species. These regions could be considered sanctuaries for both species to retreat to or expand their habitat in a warming world. This should warrant <a href="https://environment.govt.nz/assets/Publications/Files/Environmental-Report-Card-Marine-Areas-with-Legal-protection_0.pdf" target="_blank" rel="noopener">increased protection of these areas</a>.</p> <p><strong>This article originally appeared on <a href="https://theconversation.com/warming-oceans-may-force-new-zealands-sperm-and-blue-whales-to-shift-to-cooler-southern-waters-188522" target="_blank" rel="noopener">The Conversation</a>.</strong></p> <p><em>Image: Shutterstock</em></p>

Travel Trouble

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Olivia Newton-John gave a voice to those with cancer and shifted the focus to the life of survivors

<h2 class="legacy">Olivia <span class="nobr">Newton-John</span> gave a voice to those with cancer and shifted the focus to the life of survivors</h2> <p><a href="https://theconversation.com/profiles/alex-broom-121063">Alex Broom</a>, <em><a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a></em></p> <p>Since news of Olivia Newton-John’s death this week, many have paid tribute to her character, humble nature and cultural significance.</p> <p>She also made a significant contribution to cancer survivorship and the ideal of treating the whole person, not just their disease.</p> <p>Newton-John was <a href="https://www.onjcancercentre.org/about/olivia-newton-john">diagnosed</a> with breast cancer in 1992 and underwent a partial mastectomy, chemotherapy and breast reconstruction. Her cancer journey spanned three decades, and as she <a href="https://www.onjcancercentre.org/about/olivia-newton-john">explained</a>:</p> <blockquote> <p>The whole experience has given me much understanding and compassion, so much so that I wanted to help others going through the same journey.</p> </blockquote> <p> </p> <h2>Bringing our attention to cancer</h2> <p>Getting the community mobilised around difficult topics like cancer can be tough. Celebrities – and their experience of illness and healing – have become one of the most powerful means for mobilising action.</p> <p>Olivia Newton-John was one of the first to share her experience of breast cancer with a wide audience and her advocacy opened the door for others such as Kylie Minogue and <a href="https://link.springer.com/article/10.1186/s13058-014-0442-6?ncid=txtlnkusaolp00000618">Angelina Jolie</a> to share theirs.</p> <p>Stories like theirs have mobilised cancer <a href="https://link.springer.com/article/10.1186/s13058-014-0442-6?ncid=txtlnkusaolp00000618">screening</a> and <a href="https://www.onjcri.org.au/">research</a>, prompting reflection and normalised the experience of living with cancer.</p> <h2>The ‘alternative’ voices of cancer survivorship</h2> <p>The diverse approach Newton-John took to cancer treatment was a distinguishing part of <a href="https://www.womanandhome.com/life/olivia-newton-john-reveals-how-cannabis-has-helped-her-during-stage-4-cancer-battle/">her legacy</a>. As she explained when establishing the Olivia Newton-John Cancer Wellness &amp; Research Centre:</p> <blockquote> <p>I did herbal formulas, meditation and focused on a vision of complete wellness.</p> </blockquote> <p>Explaining her “pro cannabis” stance on <a href="https://www.9news.com.au/national/olivia-newton-johhn-60-minutes-cancer-medicinal-cannabis-key-to-recovery/3fe1b1ce-f8dd-43fd-b534-d2f4000dfd1e">60 minutes in 2019</a>, she reflected a growing recognition of community interest in diverse approaches to pain and symptom management, and how such community views often rub up against legal and regulatory constraints. Australia only <a href="https://www.nps.org.au/australian-prescriber/articles/prescribing-medicinal-cannabis#:%7E:text=The%20Australian%20Federal%20Government%20legalised,flower%20products%20are%20also%20available">legalised</a> medicinal cannabis in 2016, and many reservations persist among the Australian medical community.</p> <p>Being open about her experience, Newton-John gave voice to things which many Australian cancer patients try, and believe in, but many in the medical community continue to push back on. In Australia, <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/j.1743-7563.2010.01329.x">more than</a> <a href="https://www.sciencedirect.com/science/article/pii/S1744388118307679">half</a> of people living with cancer use alternative treatments over the course of their cancer journeys. Yet, alternative practices, including herbal products and medicinal cannabis, remain largely absent from mainstream cancer care. This risks putting mainstream medicine out of step with community beliefs.</p> <p>As regularly noted, managing patient interest in “alternative” cancer care is a tricky area, but what is clear is that openness and frank discussions serve everyone best. A <a href="https://academic.oup.com/jnci/article/114/1/25/6189098?login=true">harm-reduction</a> approach, which discusses and detects any dangerous side-effects or interactions, is safer than silencing what people living with cancer are doing or believe in.</p> <h2>Challenges to unhelpful cancer narratives</h2> <p>Cancer has suffered from a wide range of misconceptions and misrepresentations, ranging from ideas about cancer as a “death sentence”, or the idea that you either beat it or succumb to it. People often feel this does them a disservice.</p> <p>People with cancer are so much more than a “cancer patient”, and they don’t want to be trapped in that frame. They can live well with cancer, without focusing entirely on trying to be cancer-free to the exclusion of all else. Newton-John <a href="https://www.theguardian.com/film/2020/oct/26/olivia-newton-john-i-dont-wish-cancer-on-anyone-else-but-for-me-it-has-been-a-gift">emphasised this idea regularly</a>.</p> <p>Likewise, the expectation of “<a href="https://journals.sagepub.com/doi/abs/10.1177/0038038502036001006">cancer heroics</a>” is an all-consuming and unhelpful cultural ideal. Sometimes “fighting” works and is needed, but in many contexts and particularly for long-term survivors, focusing on quality of life and wellness is critical.</p> <p>This is likely why various alternative practices have gained traction, despite the slim evidence base for many. The world of “alternative therapies” has tended to present to the community a more person-centred approach, regardless of whether this is actually achieved by many practitioners in practice.</p> <h2>Towards ‘survivorship’</h2> <p>Cancer “<a href="https://www.cancercouncil.com.au/cancer-information/living-well/after-cancer-treatment/adjusting-to-life-after-treatment/who-is-a-cancer-survivor/">survivorship</a>”, in its broadest sense, denotes a broad focus, inclusive of the mind, body and the social life of the person living with cancer, not merely their disease, symptoms or treatment side-effects.</p> <p>Even two decades ago, the emphasis was almost exclusively placed on curative cancer treatment, treatment discovery, or post-curative experiences. This overly disease-centred focus tended to marginalise the many people who will continue to live on <em>with</em> cancer.</p> <p> </p> <p>Person-centred approaches, in their many forms, show <a href="https://bmcnurs.biomedcentral.com/articles/10.1186/s12912-017-0206-6">considerable benefit</a>, although there continues to be a diverse set of understandings about what it <a href="https://www.sciencedirect.com/science/article/pii/S0959804921003403">actually means</a>. The broad principle of person-centredness is that we are much more than a disease and this matters throughout all aspects of care. Our care needs to be structured around our beliefs, psychological and social needs and <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/jocn.14312">life experiences</a>. This may sound simple, but it is often not a central part of the picture.</p> <p>While we are making progress, as Newton-John was acutely aware, there is so much more to do in this realm. Based on our <a href="https://www.canceraustralia.gov.au/impacted-cancer/what-cancer/cancer-australia-statistics">most recent estimates</a> more than one million Australians alive today are either currently living with cancer or have lived with it. Strategies which help all of us touched by cancer to <em>live well</em>, whether cured or not, should be the priority moving forward.</p> <p>While we must be careful not to push too far in the other direction – a <a href="https://www.degruyter.com/document/doi/10.1515/9780822394716/html">cruel optimism</a> which threatens to <a href="https://journals.sagepub.com/doi/full/10.1177/1357034X15586240">sideline</a> the hard, sad and often difficult experiences of cancer – a balance is needed which we have not quite reached.</p> <p>Olivia Newton-John’s death will likely be difficult for some living with cancer. Important survivorship stories, when they come to a close, are difficult. So, let’s not pretend. Endings are hard, but a life well lived it also something to celebrate.<!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><a href="https://theconversation.com/profiles/alex-broom-121063">Alex Broom</a>, Professor of Sociology &amp; Director, Sydney Centre for Healthy Societies, The University of Sydney., <em><a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a></em></p> <p>This article is republished from <a href="https://theconversation.com">The Conversation.</a> Read the <a href="https://theconversation.com/olivia-newton-john-gave-a-voice-to-those-with-cancer-and-shifted-the-focus-to-the-life-of-survivors-188444">original article</a>.</p> <p><em>Image: Getty</em></p>

Caring

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Shifting seasons: using Indigenous knowledge and western science to help address climate change impacts

<p>Traditional Owners in Australia are the creators of millennia worth of <a href="https://e360.yale.edu/features/native-knowledge-what-ecologists-are-learning-from-indigenous-people" target="_blank" rel="noopener">traditional ecological knowledge</a> – an understanding of how to live amid changing environmental conditions. Seasonal calendars are one of the forms of this knowledge best known by non-Indigenous Australians. But as the climate changes, these calendars are being disrupted.</p> <p>How? Take the example of wattle trees that flower at a specific time of year. That previously indicated the start of the fishing season for particular species. Climate change is causing these plants to flower later. In response, Traditional Owners on <a href="http://www.archerpoint.com.au/" target="_blank" rel="noopener">Yuku Baja Muliku</a> (YBM) Country near Cooktown are having to adapt their calendars and make new links.</p> <p>That’s not all. The seasonal timing of cultural burning practices is changing in some areas. Changes to rainfall and temperature alter when high intensity (hot) burns and low intensity (cool) burns are undertaken.</p> <p>Seasonal connections vital to Traditional Owners’ culture are decoupling.</p> <p>To systematically document changes, co-author Larissa Hale and her community worked with western scientists to pioneer a Traditional Owner-centred approach to climate impacts on cultural values. This process, <a href="https://escholarship.org/uc/item/7kw7z2c9" target="_blank" rel="noopener">published last week</a>, could also help Traditional Owners elsewhere to develop adaptive management for their Indigenous heritage.</p> <figure class="align-center zoomable"><em><a href="https://images.theconversation.com/files/467324/original/file-20220606-15930-59oyt9.JPG?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=1000&amp;fit=clip"><img src="https://images.theconversation.com/files/467324/original/file-20220606-15930-59oyt9.JPG?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/467324/original/file-20220606-15930-59oyt9.JPG?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=600&amp;h=450&amp;fit=crop&amp;dpr=1 600w, https://images.theconversation.com/files/467324/original/file-20220606-15930-59oyt9.JPG?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=600&amp;h=450&amp;fit=crop&amp;dpr=2 1200w, https://images.theconversation.com/files/467324/original/file-20220606-15930-59oyt9.JPG?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=600&amp;h=450&amp;fit=crop&amp;dpr=3 1800w, https://images.theconversation.com/files/467324/original/file-20220606-15930-59oyt9.JPG?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;h=566&amp;fit=crop&amp;dpr=1 754w, https://images.theconversation.com/files/467324/original/file-20220606-15930-59oyt9.JPG?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=754&amp;h=566&amp;fit=crop&amp;dpr=2 1508w, https://images.theconversation.com/files/467324/original/file-20220606-15930-59oyt9.JPG?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=754&amp;h=566&amp;fit=crop&amp;dpr=3 2262w" alt="Wattle flower" /></a></em><figcaption><em><span class="caption">A YBM Traditional Owner showing the wattle flower which used to be an indicator species for good fishing.</span> <span class="attribution"><span class="license">Author provided</span></span></em></figcaption></figure> <p><strong>Climate change threatens First Nations - their perspectives must be heard</strong></p> <p>Australia’s First Nations people face many threats from climate change, ranging from impacts on food availability to health. For instance, rising seas are already <a href="https://www.smh.com.au/politics/federal/torres-strait-islanders-plead-for-climate-action-as-government-builds-seawall-20220401-p5aa13.html" target="_blank" rel="noopener">flooding islands</a> in the Torres Strait with devastating consequences.</p> <p>The most recent Intergovernmental Panel on Climate Change report on impacts and adaption noted in the <a href="https://www.ipcc.ch/report/ar6/wg2/downloads/report/IPCC_AR6_WGII_FinalDraft_Chapter11.pdf" target="_blank" rel="noopener">Australasia chapter</a> that climate-related impacts on Aboriginal and Torres Strait Islander peoples, their country and cultures are “pervasive, complex and compounding.”</p> <p>While it is important these impacts are recorded, the dominant source of the data is academic literature based on western science. Impacts and pressures Traditional Owners are seeing and managing on their country must be assessed and managed from their unique perspective.</p> <p>Traditional Owners have survived and adapted to climatic shifts during their 60,000+ years in Australia. This includes sea-level rise that flooded the area that is now the Great Barrier Reef and extreme rainfall variability. As a result, <a href="https://theconversation.com/ancient-knowledge-is-lost-when-a-species-disappears-its-time-to-let-indigenous-people-care-for-their-country-their-way-172760" target="_blank" rel="noopener">they have developed</a> a fine-tuned sense of nature’s variability over time.</p> <figure class="align-center zoomable"><em><a href="https://images.theconversation.com/files/467327/original/file-20220607-20-y7p3ak.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=1000&amp;fit=clip"><img src="https://images.theconversation.com/files/467327/original/file-20220607-20-y7p3ak.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/467327/original/file-20220607-20-y7p3ak.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=600&amp;h=400&amp;fit=crop&amp;dpr=1 600w, https://images.theconversation.com/files/467327/original/file-20220607-20-y7p3ak.jpg?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=600&amp;h=400&amp;fit=crop&amp;dpr=2 1200w, https://images.theconversation.com/files/467327/original/file-20220607-20-y7p3ak.jpg?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=600&amp;h=400&amp;fit=crop&amp;dpr=3 1800w, https://images.theconversation.com/files/467327/original/file-20220607-20-y7p3ak.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;h=502&amp;fit=crop&amp;dpr=1 754w, https://images.theconversation.com/files/467327/original/file-20220607-20-y7p3ak.jpg?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=754&amp;h=502&amp;fit=crop&amp;dpr=2 1508w, https://images.theconversation.com/files/467327/original/file-20220607-20-y7p3ak.jpg?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=754&amp;h=502&amp;fit=crop&amp;dpr=3 2262w" alt="Drone shot of Annan river" /></a></em><figcaption><em><span class="caption">YBM Traditional Owners and scientists surveying freshwater mussel populations on Annan River near Cooktown.</span> <span class="attribution"><span class="license">Author provided</span></span></em></figcaption></figure> <p><strong>So what did we do?</strong></p> <p>Worried about the changes they were seeing on their Land and Sea Country around Archer Point in North Queensland, the YBM people worked with scientists from James Cook University to create a new way to assess impacts on cultural values.</p> <p>To do this, we drew on the values-based, science-driven, and community-focused approach of the <a href="https://cvi-heritage.org/about" target="_blank" rel="noopener">climate vulnerability index</a>. It was the first time this index had been used to assess values of significance for Indigenous people.</p> <p>YBM people responded to key prompts to assess changes to their values, including:</p> <ul> <li>What did the value look like 100 years ago?</li> <li>What does it look like now?</li> <li>What do you expect it will look like in the climate future around 2050?</li> <li>What management practices relate to that value and will they change?</li> </ul> <p>We then discussed what issues have emerged from these climatic changes.</p> <p>Using this process, we were able to single out issues directly affecting how YBM people live. For instance, traditional food sources can be affected by climate change. In the past, freshwater mussels in the Annan River were easy to access and collect. Extreme temperature events in the last 10 years have contributed to mass die-offs. Now mussels are much smaller in size and tend to be far <a href="https://www.researchgate.net/publication/311066114_Freshwater_mussel_surveys_from_the_Annan_River_Yuku_Baja_Muliku_Country_-_project_findings" target="_blank" rel="noopener">fewer in number</a>.</p> <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/467325/original/file-20220607-16-b1ny4a.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=1000&amp;fit=clip"><img src="https://images.theconversation.com/files/467325/original/file-20220607-16-b1ny4a.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/467325/original/file-20220607-16-b1ny4a.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=600&amp;h=420&amp;fit=crop&amp;dpr=1 600w, https://images.theconversation.com/files/467325/original/file-20220607-16-b1ny4a.jpg?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=600&amp;h=420&amp;fit=crop&amp;dpr=2 1200w, https://images.theconversation.com/files/467325/original/file-20220607-16-b1ny4a.jpg?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=600&amp;h=420&amp;fit=crop&amp;dpr=3 1800w, https://images.theconversation.com/files/467325/original/file-20220607-16-b1ny4a.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;h=528&amp;fit=crop&amp;dpr=1 754w, https://images.theconversation.com/files/467325/original/file-20220607-16-b1ny4a.jpg?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=754&amp;h=528&amp;fit=crop&amp;dpr=2 1508w, https://images.theconversation.com/files/467325/original/file-20220607-16-b1ny4a.jpg?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=754&amp;h=528&amp;fit=crop&amp;dpr=3 2262w" alt="Freshwater mussels Annan River" /></a><figcaption><em><span class="caption">Freshwater mussels used to be more common.</span> <span class="attribution"><span class="license">Author provided</span></span></em></figcaption></figure> <p>Through the process we also documented that changes to rainfall and temperature have altered the time when some plant foods appear. This is particularly true for plants that depend upon cultural burns to flower or put up shoots. This in turn has meant that the timing of collecting and harvesting has changed.</p> <figure class="align-right zoomable"><a href="https://images.theconversation.com/files/467328/original/file-20220607-12-61cmu0.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=1000&amp;fit=clip"><img src="https://images.theconversation.com/files/467328/original/file-20220607-12-61cmu0.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=237&amp;fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/467328/original/file-20220607-12-61cmu0.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=600&amp;h=450&amp;fit=crop&amp;dpr=1 600w, https://images.theconversation.com/files/467328/original/file-20220607-12-61cmu0.jpg?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=600&amp;h=450&amp;fit=crop&amp;dpr=2 1200w, https://images.theconversation.com/files/467328/original/file-20220607-12-61cmu0.jpg?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=600&amp;h=450&amp;fit=crop&amp;dpr=3 1800w, https://images.theconversation.com/files/467328/original/file-20220607-12-61cmu0.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;h=566&amp;fit=crop&amp;dpr=1 754w, https://images.theconversation.com/files/467328/original/file-20220607-12-61cmu0.jpg?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=754&amp;h=566&amp;fit=crop&amp;dpr=2 1508w, https://images.theconversation.com/files/467328/original/file-20220607-12-61cmu0.jpg?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=754&amp;h=566&amp;fit=crop&amp;dpr=3 2262w" alt="bushfoods found on YBM country" /></a><figcaption><em><span class="caption">The timing of when some bushfoods appear is changing.</span> <span class="attribution"><span class="license">Author provided</span></span></em></figcaption></figure> <p>These climate-linked changes challenge existing bodies of traditional knowledge, altering connections between different species, ecosystems and weather patterns across Land and Sea Country.</p> <p>A key part of this process was developing a mutually beneficial partnership between traditional ecological knowledge holders and western scientists. It was critical to establish a relationship built on trust and respect.</p> <p>Walking the country first – seeing rivers, mangroves, beaches, headlands, bush, wetlands, and looking out at Sea Country – helped researchers understand the perspectives of Traditional Owners. Honouring experience and knowledge (especially that held by Elders and Indigenous rangers) was important. Indigenous cultural and intellectual property <a href="https://www.artslaw.com.au/information-sheet/indigenous-cultural-intellectual-property-icip-aitb/" target="_blank" rel="noopener">protocols</a> were recognised and respected throughout the assessment.</p> <p><a href="https://www.un.org/development/desa/indigenouspeoples/wp-content/uploads/sites/19/2018/11/UNDRIP_E_web.pdf" target="_blank" rel="noopener">Respecting</a> and working collaboratively with Traditional Owners as expert scientists in their own knowledge system was critical for success. Any effort to incorporate traditional ecological knowledge in climate change assessments must protect sensitive traditional knowledge.</p> <p>As climate change will continue and accelerate, we must work together to minimise resulting impacts on the cultural heritage of First Nations peoples.<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/183229/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/karin-gerhardt-1350288" target="_blank" rel="noopener">Karin Gerhardt</a>, PhD student, <a href="https://theconversation.com/institutions/james-cook-university-1167" target="_blank" rel="noopener">James Cook University</a>; <a href="https://theconversation.com/profiles/jon-c-day-142416" target="_blank" rel="noopener">Jon C. Day</a>, PSM, Adjunct Senior Research Fellow, ARC Centre of Excellence for Coral Reef Studies, <a href="https://theconversation.com/institutions/james-cook-university-1167" target="_blank" rel="noopener">James Cook University</a>; <a href="https://theconversation.com/profiles/larissa-hale-1346434" target="_blank" rel="noopener">Larissa Hale</a>, Yuku Baja Muliku Traditional Owner, <a href="https://theconversation.com/institutions/indigenous-knowledge-4846" target="_blank" rel="noopener">Indigenous Knowledge</a>, and <a href="https://theconversation.com/profiles/scott-f-heron-256521" target="_blank" rel="noopener">Scott F. Heron</a>, Associate Professor in Physics, <a href="https://theconversation.com/institutions/james-cook-university-1167" target="_blank" rel="noopener">James Cook University</a></em></p> <p><em>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/shifting-seasons-using-indigenous-knowledge-and-western-science-to-help-address-climate-change-impacts-183229" target="_blank" rel="noopener">original article</a>.</em></p> <p><em>Image: </em><em>Yuku Baja Muliku Land and Sea Rangers (Facebook)</em></p>

Domestic Travel

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“Every shift is memorable”: One Ronald McDonald volunteer’s experience

<p><span style="font-weight: 400;">For sick and injured children, Ronald McDonald Houses provide a place for families to find support when they need it most.</span></p> <p><span style="font-weight: 400;">Trisha Crane, a mother of two, grandmother of three, and one of the charity’s longest-serving volunteers, started volunteering 26 years ago after responding to an ad in a local paper.</span></p> <p><span style="font-weight: 400;">“I’ve always done volunteering and I saw something in the local paper for the (Ronald McDonald) house and decided to sign up,” Trisha told <em>OverSixty</em>.</span></p> <p><span style="font-weight: 400;">“It seemed like a great idea as it was child-oriented and, as a school teacher, I liked that.”</span></p> <p><span style="font-weight: 400;">Though she now helps out with data entry, Trisha has spent much of her time at Westmead’s House and interacted closely with the families staying there.</span></p> <p><span style="font-weight: 400;">“It’s very obvious the difference having family close by has for a sick child,” she said. </span></p> <p><span style="font-weight: 400;">“Families also benefit from talking with people who can relate to the challenges they’re facing.”</span></p> <blockquote style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" class="instagram-media" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/p/CVzImrQl6as/?utm_source=ig_embed&amp;utm_campaign=loading" data-instgrm-version="14"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div> </div> </div> <div style="padding: 19% 0;"></div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"></div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" rel="noopener" href="https://www.instagram.com/p/CVzImrQl6as/?utm_source=ig_embed&amp;utm_campaign=loading" target="_blank">A post shared by RMHC Australia (@rmhcaustralia)</a></p> </div> </blockquote> <p><span style="font-weight: 400;">When asked about whether she had a memorable moment during her time as a volunteer, she said: “I don’t have a specific memory but every shift is memorable as I enjoy working with the other volunteers and staff.”</span></p> <p><span style="font-weight: 400;">McHappy Day, the fundraiser that supports the Ronald McDonald Houses, directs 100 percent of its funds towards the charity.</span></p> <p><span style="font-weight: 400;">With the 30th McHappy Day fast approaching, McDonald’s has launched a new range of silly socks that people can purchase to support the cause.</span></p> <blockquote class="twitter-tweet"> <p dir="ltr">who’s ready to do good, feel good &amp; look good in these bad boys? <a href="https://t.co/qNSMQxXteX">pic.twitter.com/qNSMQxXteX</a></p> — McDonald's Australia (@maccas) <a href="https://twitter.com/maccas/status/1450597636910850048?ref_src=twsrc%5Etfw">October 19, 2021</a></blockquote> <p><span style="font-weight: 400;">“McHappy Day is crucial to enabling us to continue to help seriously ill and injured children and their families across Australia,” Trisha said.</span></p> <p><span style="font-weight: 400;">“Funds raised by McDonald’s and its customers through the purchase of Silly Socks supports programs such as Ronald McDonald Houses, Family Rooms, Family Retreats and our National Learning Program, which make a real impact in the lives of families and children in their time of need.”</span></p> <p><span style="font-weight: 400;">For those considering volunteering their time, Trisha said to take the plunge.</span></p> <p><span style="font-weight: 400;">“Just come and give volunteering a go!”</span></p> <p><em><span style="font-weight: 400;">Image: Supplied</span></em></p>

Mind

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Shift work with Justine Tyerman

<p><em><strong>Justine Tyerman can’t wait to return to her unpaid job with two ‘bosses’ who scream at her . . .</strong></em></p> <p>Mid-60s is rather late in life for a couple to start doing shift work but we took to it like proverbial ducks to a millpond.</p> <p>The job description was extremely off-putting but we accepted the challenge with great gusto and enthusiasm. It involved up to 10-hour shifts cleaning up vomit and poo, being splattered with food, saturated with water, frequently screeched at and occasionally scratched.</p> <p>There were also regular wrestling matches involving the application and removal of sanitary items and clothing. Other tasks included daily food preparation for finicky eaters, house cleaning, endless loads of washing, ironing and folding, shopping, sewing, pushing heavy loads up and downhill, singing, dancing, playing and counselling and companionship services.</p> <p>The two youngest ‘bosses’ were the most demanding – regardless of the time of day or night, they wanted their needs met... immediately. If not, they would scream at the top of their lungs until their wishes were granted.</p> <p>One would expect such difficult work to be well-rewarded financially but we were not paid a cent. However, we were overjoyed to provide our services, free of charge, and keen to be engaged again by the same ‘employers’... as soon as possible.</p> <p>As you will have no doubt guessed, the ‘work’ involved helping to care for our grandchildren, Isabel, a newborn, and Francesca aged one year.</p> <p><img style="width: 374.8782862706914px; height: 500px;" src="https://oversixtydev.blob.core.windows.net/media/7840354/2-justine-and-newborn-granddaughter-isabel.png" alt="" data-udi="umb://media/778b8cf6c572439b8eddb24318512e1e" /><br /><em>Justine and newborn granddaughter Isabel.</em></p> <p>The pandemic has kept us apart from our Sydney-based daughters, sons-in-law and their babies for the past year, so except for a visit at the birth of Francesca before the outbreak of Covid-19, we have not had the opportunity to practise our grandparenting skills. We weren’t even sure if Francesca would accept us, or if we were up to the task of doing 10-hour shifts with a toddler when our elder daughter returned to work after a year’s maternity leave. Nor did we have any idea how we’d cope with night shifts if our younger daughter and husband needed help with an unsettled newborn in the small hours of the morning.</p> <p>However, all our fears were completely groundless. Isabel slept well at night and boisterous Francesca loved us from the moment we started playing noisy hide and seek games, doing animal impersonations and singing Wiggles’ songs.</p> <p>She was an exceedingly cheerful and sunny-natured child until it came time to change her nappies or clothes. Then she turned into a feisty wrestler who had perfected the art of the corkscrew. It was a two-man job, one occupying her windmill hands, the other executing a lightning-fast nappy change and getting her into easy-on/off clothes. Gone were any naive ideas of dressing her in the pretty smocked outfits with many buttons I’d made for her mother.</p> <p>Mealtimes were quite a mission. She was a determined self-feeder which resulted in a monumental mess on the floor, herself and any well-meaning grandparent who attempted to streamline the process with a spoon. The trough-like silicone bibs from my young friend, Gisborne-born Emily Spear’s <span><a href="https://www.petiteeats.co.nz/collections/dinnerware">Petite Eats</a></span> range were a godsend, catching at least 50 percent of the food that was dropped.</p> <p>We were able to help with Francesca’s gradual transition to daycare, taking her for increasing time periods over a period of weeks. Being a sociable, adventurous wee soul, she adapted to the stimulating environment with great glee.</p> <p>In the afternoons when we collected her, she would spy us at the door and her little face would light up like sunshine. She’d wave vigorously and come toddling towards us. Talk about heart-melting!</p> <p>She was often tired and played-out by then so we took her for long shady walks in the pushchair until it was time for dinner, bath, stories and bed. By which time her mum or dad were home to take over.</p> <p>Our time with Isabel was radically different. She was such a tiny, wee bundle compared to her robust cousin.</p> <p>To begin with, she obligingly just slept and fed but after a couple of weeks, she ‘woke up’ and began to yell loudly and feed ravenously. She was not the easiest baby to settle, especially late in the day, but she seemed to like my over-the-shoulder burping technique and the rhythmical rocking of the pram.</p> <p>We went for long walks along the Bondi Beach promenade two or three times a day with Isabel in the pram or front pack. It was very therapeutic to get out of the house and into the fresh air when she was fractious.</p> <p><img style="width: 500px; height: 300.78125px;" src="https://oversixtydev.blob.core.windows.net/media/7840350/1-justine-and-chris-pushing-granddaughter-isabel-in-her-pram-at-bondi-beach.png" alt="" data-udi="umb://media/f88f2737d14745b4b897b10439bea6e6" /><br /><em>Justine and Chris pushing granddaughter Isabel in her pram at Bondi Beach.</em></p> <p>I found myself gazing at her as she slept, marvelling afresh at the miracle of new life. In the time we were there, she changed from being a sleepy newborn still curled up in a foetal position, to being a lively, alert little human being, kicking vigorously, stretching her little limbs, exercising her healthy lungs and experimenting with a wide range of quizzical facial expressions.</p> <p>The new parents, in their sleep-deprived state, were so appreciative of our help with meals, housework and shopping, and our daughter also welcomed her mum’s companionship and advice during the long hours of breastfeeding.</p> <p>Being able to support them through this momentous, life-changing time brought us closer than ever. It was such a privilege to watch them discover the joys (and trials) of parenthood that no one can really prepare you for.</p> <p>None of this would have been possible without laying the groundwork in advance. Well before we left home, we organised two key components — independent accommodation and transport. Our daughters live in small apartments about 10 minutes’ drive away from each other but now they both have babies, there’s no spare room for guests. Ideally, we wanted to find our own place midway between the two. I knew the cost of a hotel or holiday rental for an extended period over summer in Sydney would be prohibitive so I resorted to my favourite accommodation site, <span><a href="https://www.lovehomeswap.com/homes">Love Home Swap.</a></span> I’ve been a member of this international home swap club for over 10 years and during that time, we’ve stayed in some wonderful private homes all around the world – Santorini, the Swiss Alps, Paris, London, Piha, Wanaka... You pay a membership fee (see footnote below) and then stay free, absolutely free.</p> <p>I searched for properties available in the Edgecliff-Bondi area, sent out a few messages and within hours, I had a positive response from a couple who live near Bondi Beach. We arranged a points swap which meant home-owners David and Imy were not locked in to a simultaneous swap with us with but could use the points or credits to stay in the home of any Love Home Swap member, anywhere, any time. Their scope is mainly limited to Australia at present due to COVID-19 but as soon as border restrictions ease, they will have the choice of thousands of homes in hundreds of countries all around the world.</p> <p><img style="width: 374.8782862706914px; height: 500px;" src="https://oversixtydev.blob.core.windows.net/media/7840351/3-chris-cooking-dinner-in-the-well-equipped-kitchen-at-david-and-imys-apartment.png" alt="" data-udi="umb://media/3ac892bf7df744ed965492930cb49f92" /><br /><em>Chris cooking dinner in the well-equipped kitchen at David and Imy's apartment.</em><br /> <br />David and Imy’s compact two-bedroom, two-bathroom, open-plan apartment worked incredibly well for us. Located on the top floor of a three-storey building in a great neighbourhood with excellent cafes, restaurants, seafood, bakery and fruit shops nearby, the apartment was absolutely immaculate, and equipped with high-quality appliances and everything we needed. Above all, it provided a quiet, tranquil haven for us to escape to at the end of a busy day with the little ones. We enjoyed many a relaxed glass of wine or beer on the balcony overlooking the rugged coastline on the famous Bondi to Coogee walkway, a great track for an early morning or evening run or walk.</p> <p><img style="width: 500px; height: 300.78125px;" src="https://oversixtydev.blob.core.windows.net/media/7840352/5-sunset-from-the-balcony-of-david-and-imys-love-home-swap-apartment-near-bondi-beach.png" alt="" data-udi="umb://media/46c9f67f3cf94ced9e52970fad53c717" /><br /><em>Sunset from the balcony of David and Imy's Love Home Swap apartment near Bondi Beach.</em></p> <p>Having independent accommodation also allowed our daughters and sons-in-law to have their own space, privacy and time to be together as a family.</p> <p>We met David and Imy before they headed off on a road trip in New South Wales. They left an impressive 40-page guide to the apartment covering everything from security and access to neighbourhood shopping, dining and recreation - the most comprehensive compendium I’ve ever seen. They also left us some superb local wines to sample which was a lovely hospitable touch.</p> <p>Having a secure covered carpark under the apartment building was another huge plus as parking can be a major problem around Bondi... which brings me to my next key component: securing our own means of transport so we were not dependent on family members. We organised a <span><a href="https://www.jucy.com/au/en/cars/">JUCY Rentals</a></span> vehicle before we left home which turned out to be absolutely indispensable. JUCY provides an excellent pick-up/drop-off service at Sydney Airport which was very convenient. Our zippy Toyota Corolla hatchback did umpteen trips to the supermarket, delivered supplies and home-cooked meals to three households, and transported our elder granddaughter to and from daycare in the secure, back-facing car seat that JUCY fitted for us. The vehicle was big enough to accommodate the pushchair and other toddler paraphernalia for trips to the beach and playground but small enough to squeeze into tight parking spaces. Having our own wheels literally enabled us to be in two places as once – one with Isabel and the other with Francesca. We would often swap shifts in the middle of the day to make sure we saw both grandchildren every day.</p> <p><img style="width: 374.8782862706914px; height: 500px;" src="https://oversixtydev.blob.core.windows.net/media/7840353/8-our-zippy-jucy-hatch-back-was-indispensable.png" alt="" data-udi="umb://media/ea017fe08a2e4a5aa026040fd34cc26a" /><br /><em>Our zippy JUCY hatch-back was indispensable.</em></p> <p>After six weeks, we said a tearful farewell and reluctantly returned to New Zealand to enter our compulsory two-week managed isolation period. We spent 14 days in a standard hotel room at The Grand Millennium in Auckland under the ever-watchful eyes of defence force, police and security personnel. We had great plans to do Pilates and yoga together but the room was so small only one of us could exercise at a time. We were comfortable, well-fed, thoroughly Covid-tested and kept safe from infection but two weeks in a room with windows that did not open and just 30 minutes of fresh air and sunshine a day was challenging to say the least.</p> <p>However, it was worth every minute for the joy and fulfilment we discovered as grandparents. It’s given new purpose and meaning in our lives. I just can’t wait to go back to shift work in Sydney. <br /><br /></p> <p><strong><u>Factbox:</u></strong></p> <ul> <li>In preparation for the time when we can again travel freely, check out thousands of <a href="https://www.lovehomeswap.com/homes">Love Home Swap</a> properties all around the world.</li> <li>There is a two-week free trial and then you choose from one of three membership tiers starting at around $NZ20/$AUS18 a month.</li> <li>Have a look-see at what’s available in <a href="https://www.lovehomeswap.com/homes/newzealand">New Zealand, </a><a href="https://www.lovehomeswap.com/homes/Australia">Australia</a> and the <a href="https://www.lovehomeswap.com/homes/Australia"></a><a href="https://www.lovehomeswap.com/homes/cook-islands">Cook Islands</a>.</li> <li>Rent a car or campervan from <a href="https://www.jucy.com/au/en">JUCY Rentals</a> who have been providing reliable and budget-friendly rentals in Australia for over 11 years.</li> </ul>

International Travel

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How you can shift your outlook on life (and why you should)

<p>No one will dispute that life can get pretty tough. Whether you’ve just heard the starting pistol, or feel you’re nearing the finish line, every phase of life comes with its own set of challenges. The real problems tend to begin, however, when we focus almost exclusively on these challenges and ignore the rewards they yield. This is a mistake – what’s the point of putting up with the bad if you’re going to forget the good?</p> <p>If this sounds like you, then it could be that you have a pessimistic outlook on life. Please understand that this is in no way a criticism – you’re not doing anything wrong. But, aside from missing out on enjoying some of life’s more wonderful aspects, are more likely to succumb to serious health issues after a heart attack. A study carried out at University College London showed that pessimists were twice as likely as optimists to suffer a second, more serious health condition (heart attack, surgery, angina) in the years following their first heart attack.</p> <p>There are many ways you can shift your outlook to a more positive view, and different methods will have varying degrees of success depending upon the person. But perhaps one of the most important one is finding the strength to silence your inner critic. According to <a href="https://www.psychologytoday.com/blog/compassion-matters/201411/3-ways-change-your-outlook-the-better?utm_source=FacebookPost&amp;utm_medium=FBPost&amp;utm_campaign=FBPost" target="_blank"><span style="text-decoration: underline;"><strong>Dr Lisa Firestone</strong></span></a> (Ph.D.), our inner critic “subdues us and holds us back.” To be special, it tells us, we have to be worthwhile. This nagging, nasty little voice in our heads fosters pessimistic feelings. It cultivates the belief that nothing we do will be good enough, that it’s better to stay on the sidelines than to try and fail.</p> <p>The best way to silence your inner critic, Dr Firestone tells us, is to actively ignore and take action against it. She cautions, however, that doing this can cause the voice to become louder (initially), increasing feelings of anxiety you might have. But, she says, persistence is key, because fighting back against the inner critic is the only way to silence it for good.</p> <p>So how does one fight back against this inner voice? If it tells you you’re uninteresting, tell someone a story or anecdote. If the critic attacks your appearance, do something to make yourself feel pampered and special. When it says you’re stupid, strike up a conversation you know you can actively participate in.</p> <p>Shifting one’s perspective from a pessimistic outlook to that of an optimist can be difficult. But it’s something you absolutely can do. Day by day, thought by thought – you’ll get there. I have no doubt.</p> <p>Have you noticed yourself feeling pessimistic? What did you do to combat those thoughts?</p>

Mind