The Top Ender's Annual Wellbeing Guide 2023

THE TOP ENDER MAGAZINE PRESENTS 

WELLBEING 

Guide 

The Top Ender 

Tri-Services Magazine Inc

THE TOP 

ENDER 

TRI-SERVICES MAGAZINE INC 

THE TOP ENDER TRI-SERVICE MAGAZINE 

Top Ender Wellbeing Guide 

COVER IMAGES: Commando Steve 

COMMITTEE MEMBERS 

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CONTENTS 

4 WELCOME 

42 STRESS-FREE BILLS 

6 COMMANDO STEVE 

43 ADF FAMILY HEALTH 

10 PREVENTING BURNOUT 

11 SELF HELP BOOKS 

12 INCIDENTAL FITNESS 

13 BURNING CALORIES 

14 HOME EXERCISES 

15 INTERNATIONAL YOGA DAY 

16 MUSIC THERAPY 

17 DANGERS OF VAPING 

18 COMPLEX PTSD 

19 WHAT IS A MORAL INJURY? 

20 WATER THERAPY 

21 LOCAL SPLASH ZONES 

22 PAIGE HAYWARD: FROM PITCH TO PLATE 

24 GAMING VERSUS WELLBEING 

27 WALKING OFF THE WAR WITHIN 

28 DARWIN ON FOOT 

29 GOOD DOG NT 

30 UNISA ASSISTANCE DOGS 

31 THE BENEFITS OF GRATITUDE 

32 BEREAVEMENT AT WORK 

34 WELLBEING CHALLENGE 

34 FEEL GOOD STRATEGIES 

34 GET GROUNDED 

35 MAD SNAKE CAFE 

36 LOVE LANGUAGES 

37 FOMO VERSUS JOMO 

37 SAVE WITH APOD 

38 BRAVERY TRUST 

39 DEBT CONTROL WITH BRAVERY TRUST 

40 FINANCIAL WELLBEING 

41 GAMBLING HELP 

44 PTSD AND COLONIC POLYPS 

45 CANCER COUNCIL NT 

46 DEFENCE HEALTH PODIATRIST 

47 DARWIN SMILES DENTISTRY 

48 DISABILITY SUPPORT 

49 ALCOHOL CONSUMPTION 

50 HEART HEALTH 

50 UNDERSTANDING CHOLESTEROL 

51 PROSTATE CANCER 

52 SKIN CANCER 

53 BREAST SCREEN NT 

53 RADIOLOGY 

54 PATS AND DEFENCE COVER 

56 THE IMPORTANCE OF FUN 

58 HOW SAFE IS YOUR HOME? 

59 HEALTHY HOME 

60 PARENTING WITH PATIENCE 

61 THE NAPPY COLLECTIVE 

61 FERTILITY IN THE TOP END 

62 DEFENCE HEALTH 

63 SOCIAL ANXIETY 

64 ADRENAL FATIGUE 

65 SLEEP STRATEGIES 

65 FLOAT THERAPY 

66 DIETICIAN VERSUS NUTRITIONIST 

67 WHAT IS FODMAP? 

68 FOODS TO BOOST YOUR MOOD 

69 FAT INTAKE 

70 SPORTS & CLUBS OF THE NT 

72 CITY OF DARWIN’S CYCLING MAP 

74 YOUR HEALTH DIRECTORY 

W W W.T H E T O P E N D E R M A G A Z I N E . O R G . A U

The Top Ender 

Tri-Services Magazine Inc 

W E L C O M E 

The Top Ender Wellbeing Guide is designed to support you 

and your family as we all navigate living well, serving well and 

aging well. Our mission is to empower the Defence 

community with the knowledge and tools needed to lead a 

fulfilling life, both in and out of uniform. Within this guide, 

you will find useful information relating to physical, mental 

and emotional wellbeing, as well as guidance on financial 

health, meaningful relationships, mood boosting activities 

and more! 

WELLBEING GRANT 

As a proud recipient of a Department of Veterans’ 

Affairs Veteran Wellbeing Grant, we understand the 

challenges facing the Defence community to manage 

stress, fatigue and personal relationships, more than 

the average person. We wish to acknowledge the 

Department of Veterans’ Affairs for supporting the 

development of this guide, which will be a useful 

resource for our veterans, serving members and 

their families. 

FIND SUPPORT 

If you are seeking help or support and are unsure 

which support services are available to you, 

please remember to check the end of this guide 

for an extensive directory of support services. 

If in doubt, reach out to the following services 

who can point you in the right direction: 

Department of Veterans’ Affairs 

1800 555 254 

Defence Family Helpline 

1800 624 608 

Defence Service Centre (Switchboard) 

1300 333 362 

DISCOVER 

AND 

CONNECT 

This guide is a great starting 

point to explore many 

aspects of health and 

wellbeing, but there are 

many more services and 

resources out there. 

You can discover more 

health and wellbeing articles 

in our regular bi-monthly 

editions of The Top Ender 

Magazine, distributed for free 

to our Defence community. 

Connect with us to receive 

your free copy of The Top 

Ender Magazine, or follow us 

on Facebook or Instagram 

for the latest information 

and competitions. 

Content Disclaimer: The Top Ender Magazine and 

subsidiary guides may include historically and 

culturally sensitive images, words, terms or 

descriptions; such material does not reflect the 

magazine’s viewpoint but rather the social 

attitudes and circumstances of the period or place 

in which it was created. 

Some of the images included within depicts the 

consequences of warfare, including human 

suffering or death, which some people may find 

disturbing. Members of Aboriginal and Torres Strait 

Islander communities are advised that this 

magazine contains names, stories and images of 

deceased people. 

HOW TO USE 

THIS GUIDE 

Each article in this guide has been carefully selected 

to focus on five key categories of wellbeing, as follows; 

B O DY 

The ‘Body’ category focuses on topics relating to your 

physical wellbeing, including fitness options, nutrition 

and alternative therapies. 

M I N D 

The ‘Mind’ category focuses on topics relating to your 

mental wellbeing, including emotional wellbeing, 

mood, self-awareness and coping strategies. 

S O C I A L 

The ‘Social’ category focuses on topics relating to your 

social life and interactions, including work, friends, 

hobbies, support groups and healthy habits. 

W E A LT H 

The ‘Wealth’ category focuses on topics relating to 

financial wellbeing, including financial security, wealth 

building and ways to save money. 

F A M I LY 

The ‘Family’ category focuses on topics relating to 

your home life, including personal relationships, family 

connection and your home environment. 

Sometimes, more than one category applies to 

our articles. Any applicable categories are 

highlighted on the side of each article page, making 

it easier to find articles of interest to you. However, 

we encourage readers to keep hold of this guide 

for future reference in times of need. 

B O DY 

M I N D S O C I A L W E A LT H F A M I LY 

WELLBEING GUIDE 2023 5

F A M I LY W E A LT H S O C I A L M I N D B O DY 

Interviewed by: Deb Herring, The Top Ender 

In between running a busy fitness empire, 

managing his own wellbeing and focusing on his 

family, we managed to catch up with Army 

veteran, Commando Steve to discuss everything 

health and wellbeing! 

WHAT INSPIRED YOUR MILITARY AND FITNESS 

CAREERS? 

I didn’t like who I was when I was younger, so I started 

training in the gym at 14. I had poor mental health and I was 

constantly seeking validation and acceptance - exercise 

helped me to build confidence, improve my overall sense 

of self and rely on myself, so I wanted to help other people 

who were willing to make life changes. 

I enlisted into the Army at 18 and was posted to 2 

Commando (4RAR back then), spending most of my career in 

Perth. I had completed a Cert III and IV in Fitness after leaving 

Army in early 2004. By Nov 2005, we were filming Biggest 

Loser. I had no media training and no exposure to being a 

celebrity. On the set of Biggest Loser, we were watching 

people fall apart on national television as their last hope of 

gaining some normality. We had a mission to change lives, but 

not just for tv, for their future - you can only help and guide 

someone, but their fitness success it’s really up to them. 

I started Crossfit when I was 29 years old (just 

before I left the Army) and it helped me to 

transition out of defence with a 

sense of camaraderie and the 

same methodology I used on 

the Biggest Loser. After 

Biggest Loser, I opened my 

own Crossfit in 2008 and 

competed in the Crossfit 

Games in 2009. I finished 

4th in the world at 33 

years old. 

DO YOU HAVE A 

ROLE MODEL OR 

MENTOR? 

When I was younger, I 

was inspired by Arnie, 

Bruce Lee and 

Sylvester Stallone. In 

all honesty, who 

wasn’t inspired by 

those guys in the 80s 

and 90s? They 

thought for 

themselves and didn’t 

let others define them 

- as a youngster, that 

encouraged me. 

I respected my dad for how hard he worked, 

and he always had a willingness to help and get 

stuck into what needed to be done - that also 

became my ethos and approach to my work and 

life. I am also inspired by Tom Brady who said 

that work ethic trumps talent. 

As I got older, I started looking at Philosophy 

and Buddhism - mindfulness and self-awareness 

also motivate me. 

WHAT LED YOU INTO THE COMMANDO 

ROLE FOR THE BIGGEST LOSER? 

Gosh, it’s hard to give a short version! Some of 

my comrades knew a casting agent and they had 

been tasked to find someone for the show. 

Coincidently, I was separating from Army and 

thought “I could give it a shot – what can I 

lose?”. I had already been planning a fitness 

career, so I auditioned and did everything I 

was asked by the casting team, then it all fell 

into place. Army helped me to hone my 

skills for the Biggest Loser, especially setting 

a clear structure for how things are done 

and doing what you’re told. 

In the early days of my role on the show, 

we were filming on a sunny day, so I put 

my sunnies on and it was a perfect storm 

– the Producers wanted the ‘tough guy’ 

character. I remember doing scenes in the 

middle of the night, waking up contestants 

while wearing my sunnies and I would be 

falling over things [laughs]... It was so 

ridiculous, but I had to stay in character! 

I haven’t had lots of big goals or direction in my 

life, but I have recognised opportunities and 

gone after them. 

WHAT WAS THE MOST CHALLENGING 

ASPECT OF YOUR SUCCESS ON THE 

BIGGEST LOSER? 

It was personally challenging for me to be in 

front of a camera. Social media has changed 

humanity over recent years, but it was extremely 

challenging and draining for me back then to talk 

on camera and narrate each episode. 

When they asked me to step into the fulltime 

trainer role, I knew I had to step up... People 

got sick of the commando with his arms 

crossed – it was a good gimmick and it 

worked, but it became boring for the audience. 

I needed to grow into the television role and 

extract more from myself. There were many 

times I wanted to throw up... It was so foreign to 

me and I was working so far out of my comfort 

zone, I had to home my skills and learn to work 

hard behind the scenes, building rapport and 

working as a team to set goals together. It was 

also challenging to encourage contestants to do 

it for themselves without driving them with fear. 

I already knew from the military that the best 

leaders are there in the trenches and out on 

ambushes, compared to those who barked 

orders and had a smoke and a brew – those 

leaders never impressed or inspired me. 

WHAT IS YOUR BEST ADVICE FOR PEOPLE 

WHO WANT A HEALTHIER LIFE? 

Be aware of your health - Intuitively we know 

when we are becoming unhealthy, but it’s 

important to be aware of stress, pressure and 

how your health may be fading, which can be 

hard when navigating a busy routine and new 

environments. 

Commit to change - What are some of the 

things you can start with right now? You don’t 

need to implement big change for it to be 

beneficial. 

6 THE TOP ENDER | Tri-Services Magazine Incorporated 

WELLBEING GUIDE 2023 7 

B O DY 

M I N D S O C I A L W E A LT H F A M I LY


Daily practice - Lack of time is an adopted 

excuse for not implementing positive change, 

but your health is a priority. 

Be kinder to yourself - Ask what you need to 

do to have a better relationship with yourself. I 

used to beat myself up about fitness. I wanted 

to be accepted and seen as an equal, so my 

motivation wasn’t for the right reasons. I used 

self-loathing and anger as a fuel to drive me, but 

it wore me out. You can only be aggressive for 

a period of time, then it screws you. Kindness, 

love and joy is limitless and it gives you energy. 

If you always live in a compulsive state of 

agitation and tension, it isn’t sustainable, and I 

recognised that things needed to change for me 

because I couldn’t continue on that operating 

system. I went through some challenges not too 

long ago and I realised that it’s ok to fall 

sometimes and lean on others - I needed to 

learn how to sit and rest. 

Make up your mind on something and go after 

it - I see so many capable people looking for 

motivation and encouragement from outside of 

themselves, but that encouragement really 

needs to come from within to really succeed. 

WHAT IS YOUR STRONGEST 

PERSONALITY TRAIT? 

Patience - I learned that throughout childhood, 

Army and on Survivor. I became comfortable 

with waiting and using that time to observe, 

take notes and make intelligent choices to 

move in the right direction - patience doesn’t 

mean that you don’t know when to move. 

WHAT IS YOUR GREATEST WEAKNESS? 

Hot chips [laughs]! Probably try to be 

everyone’s saviour. It’s hard to know if people 

want something from me or genuinely 

appreciate my help. I have done a lot of things 

that have been to help others and that directly 

related to being accepted and needed when I 

was younger. I pushed so hard to be the best I 

could be in the military and now I question 

some of the things I have done. 

BEST MOMENT OF YOUR LIFE? 

The moment all four of my kids were born. I 

love watching my kids grow up and learn new 

skills. It’s awesome when we are all together, 

interacting with each other and sharing ideas. I 

see a lot of myself in my children and they know 

about my life - they don’t care who I am outside 

of our family; I am dad. 

WHAT IS THE BEST ADVICE YOU HAVE 

EVER RECEIVED? 

I remember a CSM once said that a beret can 

be taken off your head at any time, so you 

continue to work for it. When you step into a 

role, you do the best you can and work hard for 

the team. 

WHAT DO YOU DO FOR FUN? 

I usually find myself exercising for fun [laughs]. At 

the moment, I’m pretty busy after the last couple 

of years with covid, kids and running a business, 

so I don’t have much ‘down time’. I enjoy being 

in nature, so camping at the beach and being 

surrounded by simplicity is my time to recharge. 

I look forward to taking the kids to the park 

and not doing anything ‘fancy’ - the art of 

enjoying nothingness. 

Commando Camps have been a success 

across Australian for more than ten years. 

Each camp hosts participants from all over 

Australia for a 3-day, 2-night Camp. We cap 

each Camp at a maximum of 30 people, this 

allows for a more intimate and personalised 

experience. 

The objective of the Camp is to be inclusive 

by nature and encourage all participants to 

connect, share and contribute to the 

experience adding to an atmosphere of 

camaraderie and support. Commando Steve 

encourages you to step out of your 

everyday life and comfort zone to look at 

things with a fresh set of eyes. 

Commando Steve will guide you from start 

to finish, spending ample time in training 

sessions, teaching new techniques and 

providing motivational talks. In addition, 

Steve spends time with you outside of 

training sessions, giving you the opportunity 

to discuss nutrition, mindset and 

perspectives helping you nurture 

a deeper understanding of 

yourself. 

1. Eating well – variety of fruits and 

salads 

2. Drinking lots of water 

3. Getting active 

4. You don’t need to take any special 

products 

5. Regular, basic exercises are beneficial 

6. Stretching and mobility – reduces 

tension and discomfort 

7. Practice mindfulness 

8. Be aware of your health, then do 

something about it 

9. Read books and biographies about a 

variety of topics 

10. Work on yourself and your character 

strengths 

w w w . c o m m a n d o s t e v e . c o m 

B O DY 





e 

PREVENTING BURNOUT 

Are you 

feeling the 

Author: Deb Herring, The Top Ender 

As we move towards the end of the year, we are 

not immune from the fatigue and burnout 

caused by a rigorous training calendar and 

months of managing work/life balance. For those 

who are not familiar with the term, “burnout” is 

described as prolonged stress, constant activity 

and lack of resources. 

The risk of burnout is real for many military 

families, so you’re not alone if you are feeling 

drained - we have some basic strategies that may 

help: 

1. RESOURCES – do you have adequate 

resources available to support you when you 

are feeling overwhelmed and facing excessive 

demands? For example; do you have a friend 

Military Resilience 

Author: Unknown 

“When things go wrong as they sometimes will, 

When the road you’re trudging seems all uphill, 

When the funds are low and the debts are high, 

And you want to smile but you have to sigh, 

When care is pressing you down a bit 

Rest if you must, but don’t you quit. 

Success is failure turned inside out, 

The silver tint on the clouds of doubt, 

And you can never tell how close you are, 

It may be near when it seems afar. 

So, stick to the fight when you’re hardest hit 

“It’s when things go wrong that you mustn’t quit.” 

- Unknown 

who can babysit for you on the odd occasion, 

or can you order groceries online during 

your lunch break to avoid running around 

after work? What other resources can help 

you and make life easier? 

2. PLANNING – It might help to create daily 

or weekly task lists to stay organised and 

prioritise what really needs your focus. 

Investing in a user-friendly planner could save 

you time and reduce the likelihood of feeling 

‘out of control’ when life gets busy. 

3. OUTLET – When life gets busy with 

constant work and chores, it can be hard to 

maintain fun activities and invest in an outlet 

you enjoy, such as; exercise, art, dancing or 

socialising. If you can plan some time for a 

fun outlet, it can significantly boost your 

mood, restore energy levels and reduce 

stress. 

4. GRIT – As with all military families, 

sometimes you just have to grit your teeth, 

shift into survival mode and celebrate every 

achievement, big or small! 

If none of these strategies have worked for you 

and you still feel overwhelmed, please reach out 

to a number of support services who are 

available for a confidential discussion - you do 

not have to struggle on your own! 

TOP TEN 

SELF HELP BOOKS 

Author: Brothers’N’Books 

Here’s our top 10 self help books to keep you feeling mentally and emotionally fresh! 

1. 

The Happiest Man on Earth 

By Eddie Jaku 

$19 - Big W 

3. 

Can’t Hurt Me 

By David Goggins 

$31.90 - Amazon AU 

7. 

Dopamine Nation 

By Dr Anna Lembke 


5. 

Yes to Life, In Spite of Everything 

By Victor E Frankl 


9. 

Do Hard Things 

By Steve Magness 


Game Changers 

By Dave Asprey 


2. 

The 5AM Club 

By Robin Sharma 


4. 

8. 

The Power of Habit 

By Charles Duhigg 

$24.99 - Dymocks 

6. 

The Miracle Morning 

By Hal Elrod 


10. 

Stronger 

By Dinesh Palipana 


Disclaimer: Pricing is subject to availability and may change without notice. Retailers listed are provided as a guide only. 

B O DY 





INCIDENTAL 

Adapted from Woman and Home Website 

If you don’t really enjoy exercising, but you are looking for ways to stay fit, there are multiple ways 

to exercise without even noticing that you are burning calories! Try these ideas below: 

GARDENING – an hour of light gardening will help you burn an impressive 174 

calories – that's more than you need to treat yourself to a Cadbury Flake, which 

comes in at 167 calories. 

DANCING - 30 minutes of dancing will help you burn around 150 calories. 

HOME MAINTENANCE - carrying out a simple home repair could see you 

burn an impressive 204 calories an hour, which means you're already on your 

way to treating yourself to a warm scone which comes in at 225 calories. 

BED MAKING - 70 calories an hour, the equivalent of 1 digestive biscuit, or 20 

minutes of Pilates. 

WASHING AND FOLDING LAUNDRY - you can burn 148 calories per hour 

whilst washing and folding laundry, which means you can reward yourself with 1 

medium glass of wine - or skip a 40 minute weights session. 

IRONING - an hour of ironing burns 157 calories, the equivalent of 1 bag of 

crisps, or 30 minutes of water aerobics. 

SWEEPING - burns off 161 calories per hour, or 3 Cadbury's Roses. You'd have 

to cycle for 30 minutes to burn the same number. 

DUSTING – 1 hour burns 166 calories. Treat yourself to 2 chocolate digestives, 

which would otherwise cost you 20 minutes of aerobics. 

VACCUUMING - burns 175 calories an hour, equivalent to a medium caffe latte, 

or 20 minutes spent jogging. 

WINDOW CLEANING - an hour of window cleaning burns 231 calories - 

you'd need to do 25 minutes of circuit training to burn the same amount, 

equivalent to a custard-filled doughnut... 

SCRUBBING BATHROOM - burns 256 calories per hour, and will earn you 2 

scoops of Cookies & Cream ice cream... Or you could spend 20 minutes spinning, 

instead. 

WASHING CAR - an hour spent washing the car burns 314 calories, the 

equivalent of 1 brownie, or 45 minutes of swimming. 

MOPPING FLOORS - burns just as many calories as washing the car (314 an 

hour), which means you can treat yourself to a guilt-free caffe mocha with 

whipped cream – and skip your 45 minute boxing class. 

Other ways to add more incidental fitness into your daily routine: 

Catalogue deliveries 

Dog walking 

Sightseeing on foot 

Take the stairs! 

Park your car further away 

Play outside with the kids 

Source: womanandhome.com/health-and-wellbeing/how-many-calories-do-you-burn-doing-household-chores-90775/ 

B U R N I N G 

C A L O R I E S 

If you put on more muscle mass, you will burn more calories. The more you weigh - the more 

calories you burn. Your weight is not really all about fat, but it is about muscle as well. 

Source: exercisegoals.com/calories-burned-during-exercise.html 

Adapted from Exercise Goals Website 

You also want to make sure that you keep moving throughout your day. On average, the regular 

person burns about 30% of their calories through their everyday activities - 15 minutes of 

moderate walking will burn 36 calories, 30 minutes = 85 calories. Step it up with jog or run and the 

calorie burn goes up to 318 calories for every 30 minutes. Someone who sits all day long is only going 

to naturally burn off 15%. 

Here are some ways to keep your body moving: 

Tap one of both of your feet while you are sitting 

Drum some fingers on the desk or counter 

Stand and stretch every so often 

Change seated positions 

Fidget 

Pace around 

Clench your muscles then release them 

Stand while you are talking on the phone 

As you can see, even the simplest of movements can help you burn more calories throughout the day. 

Every bit helps. Another thing you might want to try is to eat more spicy foods. Research suggests 

that a person can increase their metabolic rate up to an amazing 50% for about 3 hours after the 

consumption of a spicy meal. 

Green tea and caffeine is also said to help with this as well. 

For someone who weighs around 70kg - here 

are the estimates for the amount of calories 

you will burn in One Hour: 

- Aerobics (low impact) - 352 

- Aerobics (high impact) - 493 

- Bicycling (mountain bike) - 598 

- Bicycling (stationary, moderate) - 493 

- Bicycling (stationary, vigorous) - 739 

- Gymnastics (general) - 281 

- Rowing (stationary, moderate) - 493 

- Rowing (stationary, vigorous) - 598 

- Running (10mph) - 1126 


- Running (in place) - 563 

- Swimming (laps, freestyle) - 563 

- Swimming (breaststroke) - 704 

- Swimming (backstroke) - 563 

- Walking (slow) - 176 

- Walking (uphill) - 422 

- Walking (brisk pace) - 281 

- Water Aerobics - 281 

- Weight Lifting (moderate) - 211 

- Weight Lifting (vigorous) - 422 

For someone who weighs around 90kg, here 

are the calories that you might expect to burn 

off in an hour: 

- Aerobics (low impact) - 431 

- Aerobics (high impact) - 604 

- Bicycling (mountain bike) - 733 

- Bicycling (stationary, moderate) - 604 

- Bicycling (stationary, vigorous) - 906 

- Gymnastics (general) - 345 

- Rowing (stationary, moderate) - 604 

- Rowing (stationary, vigorous) - 733 



- Running (in place) - 690 

- Swimming (laps, freestyle) - 690 

- Swimming (breaststroke) - 863 

- Swimming (backstroke) - 690 

- Walking (slow) - 216 

- Walking (uphill) - 518 

- Walking (brisk pace) - 345 

- Water Aerobics - 345 

- Weight Lifting (moderate) - 259 

- Weight Lifting (vigorous) - 518 

B O DY 





Lying Side Leg Lift 

Two-Arm Kettlebell Swing 

High Donkey Kicks 

Hihg Plank to Glute 

Kickbacks 

Pistol Squat 

Side Leg Raises 

Hip Raise / Butt Lift 

Donkey Kicks 

USE WHAT YOU’VE GOT 

Step Ups can be done on stairs or 

stools. Furniture can help with 

Back Bends or a lower impact 

Push Ups. Use books or heavy 

objects as weights. 

EXERCISES 

Sumo Squat 

Sumo Squat with Bar 

Lunge / Front Kicks 

Kickbacks 

Bodyweight Walking Lunge 

DB Step Ups 

Step Up with Knee Raise 

I N T E R N AT I O N A L D AY O F 

YOGA 

2 1 J U N E 

Author: Sian Howell, Department of Veterans’ Affairs 

The International Day of Yoga was first proposed in 2014 by 

Indian Prime Minister Narendra Modi during his speech at the 

United Nations 69th General Assembly. He said, “Yoga is an 

invaluable gift from our ancient tradition. Yoga embodies unity of 

mind and body, thought and action ... a holistic approach [that] is 

valuable to our health and our well-being. Yoga is not just about 

exercise; it is a way to discover the sense of oneness with yourself, 

the world and the nature.” International Yoga Day is celebrated 

annually on 21 June, near the winter and summer solstices, a 

symbolic and important time that signals change in the seasons. 

The word ‘yoga’ is derived from the Sanskrit word ‘yuji' meaning 

join or unite. It refers to the inner state that a person experiences 

during the physical, mental and spiritual practice of yoga; the union 

with oneself. While it is widely known for its physical benefits, it is 

also a tool for self-transformation. 

Yoga is a great way to reconnect with ourselves, to cultivate 

self-compassion and build the courage to listen to our own 

voice. We learn how to show up for ourselves and honour our 

needs each time we step onto the mat. By focusing on our breath 

throughout the practice we may even find a sense of calm and 

gratitude in amongst a busy world. The physical benefits such as 

improved breathing, posture and balance, enhanced joint and 

bone health along with increased strength, flexibility and mobility 

are an added bonus. While many may associate yoga with images 

of lycra-clad limber bodies, this style of physical activity suited 

to all capabilities and fitness levels, as it is gentle and easily 

modifiable. Most teachers offer variations of each pose and 

posture for different skill levels in a class to suit adaptations for 

injuries, ailments and pregnancy. 

FURTHER READING: 

https://www.yogajournal.com/lifestyle/how-yoga-is-being-used-withinthe-military/ 

https://www.abc.net.au/news/2019-03-21/yoga-and-meditation-takenup-by-military/10919594 

There are a number of online and in-person yoga classes you can try. 

Studios and gyms often offer free trials, and many local councils run 

subsidised health and fitness programs each year. If it’s been a while 

since you’ve engaged in physical activity, book in with your GP before 

commencing and enjoy the many health benefits of yoga. So, be sure to 

mark 21 June in the calendar and keep an eye out for any International 

Day of Yoga events near you. 

Namaste – I honour the light within you. 

Originating from India, yoga 

continues to grow in popularity 

across the world, evolving into its 

various styles that include: 

Iyengar: Great for beginners 

or those with an injury as it 

includes the use of props to assist 

with poses. 

Yin: Holding postures in a series 

of comfortable stretches that 

assists with flexibility and recovery 

and calms the mind due to its 

restorative pace. 

Vinyasa: Low intensity 

cardiovascular fitness focused on 

connecting breath with movement 

in a continuous ’flow’. 

Bikram: Also known as ‘hot 

yoga’ is practised in a room heated 

to more than 40 degrees, it is 

wonderful for detoxing the body 

and limbering up the muscles. 

Ashtanga: For more 

advanced yogis who are ready to 

work up a sweat and get an 

intense full body workout. You will 

be required to hold postures for 

longer periods of time and gently 

push yourself further. 

Nidra: A meditative practice 

that assists with sleep and 

reducing symptoms of insomnia – 

best done before bedtime. 

B O DY 





Music 

IS GOOD 

MUSIC 

FOR YOUR 

THERAPY 

SOUL 

Music therapy is a research-based practice and profession in which music is used to actively support 

people as they strive to improve their health, functioning and well-being. Music therapists incorporate a 

range of music-making methods within and through a therapeutic relationship to address individual client 

goals. 

WHERE DO MUSIC THERAPISTS PRACTISE? 

Music therapists often work as part of an allied health team in a variety of settings (including hospitals, 

residential aged care facilities, schools and the community etc) delivering tailored made music therapy 

programs to meet specific needs. 

WHEN SHOULD I SEE A MUSIC THERAPIST? 

There are a wide range of reasons that may lead a person to receive 

services from a registered music therapist. Some typical conditions include: 

Physical impairments (e.g. balance, gait, coordination, weakness, motor 

planning problems) caused by neurological injury, degenerative 

conditions, developmental delay 

Communication impairments (e.g. speech, language or voice 

problems, stuttering, respiratory dysfunction) resulting from 

neurological damage, neuro-developmental disorders, 

developmental delay, intellectual disability 

Cognitive impairments (e.g. memory, attention, executive function) 

due to dementia, brain injury, intellectual disability, 

neurodevelopmental disorders, developmental delay 

Grief and loss (e.g. bereavement, adjustment to disability, changes in 

identity) resulting from disability, neurological damage, brain injury, 

dementia, trauma 

Pain management (e.g. cancer treatment, chronic pain conditions, burns 

debridement, physical rehabilitation) resulting from life limiting illness, 

disability, injury 

WHAT SERVICES DO MUSIC THERAPISTS PROVIDE? 

When working with all populations, music therapists use music-based 

interventions (in individual or group sessions) to address a range of 

cognitive, physical and socio-emotional goals determined through an 

assessment by the music therapist. These interventions may include singing, 

song writing, musical improvisation, receptive music listening and other 

speciality techniques. Areas of care that most readily benefit from music 

therapy include: 

Palliative care 

Oncology 

Disability 

Autism spectrum disorder 

Special education 

Early childhood intervention 

Aged care 

Rehabilitation 

HOW ARE MUSIC THERAPISTS QUALIFIED? 

Mental health 

Neo-natal care 

Paediatrics 

In order to practice as a registered music therapist, music therapists must 

meet the following requirements: 

Completion of a Bachelor or Master’s degree accredited by the 

Australian Music Therapy Association (AMTA) 

Registration with AMTA 

Continuing professional development set by AMTA 

Adhere to the Code of Conduct, Standards of Practice and By-laws for 

Grievance Procedures 

REFERENCES 16 THE TOP ENDER & MORE | Tri-Services INFORMATION Magazine Incorporated CAN BE FOUND: 

https://ahpa.com.au/allied-health-professions/music-therapy/ 

https://www.austmta.org.au/ 

REGISTERED MUSIC 

THERAPIST IN DARWIN 

Crystal is a Registered Music 

Therapist (RMT) and an NDIS 

registered provider with a 

private practice. 

@crystalrmusictherapy 

crystalrmusic@gmail.com 

THE POWER 

OF MUSIC 

Listen to the music tracks below 

and think about how they alter 

your thoughts: 

‘I AM BRAVE’ 

- BY SETH BAER 

‘KHE SANH’ 

- BY COLD CHISEL 

‘HELLA GOOD’ 

- BY NO DOUBT 

‘DOWN UNDER’ 

- BY MEN AT WORK 

‘HAPPY’ 

- BY PHARRELL WILLIAMS 

‘HIGHER’ 

- BY HILLTOP HOODS 

‘I AIN’T WORRIED’ 

- BY ONEREPUBLIC 

‘NOTHING LEFT’ 

- BY KYGO FEAT WILL HEARD 

THE DANGERS OF 

VAPING 

Author: Amanda Letcher, The Top Ender 

Vaping use is on the rise in Australia. 

VAPING HARM: 

Vaping is unsafe and potentially dangerous. While the long-term health effects are still 

relatively unknown, we do know that vaping in the short-term has been associated 

with nausea, vomiting, mouth and airway irritation, chest pain and heart palpitations. 

There is a common misconception that vaping is merely harmless water vapour — in 

fact, it’s an aerosol made up of tiny toxic particles. While this aerosol might have 

fewer chemical additives than combustible tobacco products, it still contains and emits 

many harmful compounds, including: 

Formaldehyde and acrolein, 

which can cause irreversible 

lung damage. 

Propylene glycol, which is 

toxic to human cells. 

Nicotine, which is highly 

addictive and can harm the 

still-developing adolescent 

brain, particularly in areas that control attention, learning, mood and 

behavioural control. 

People who vape nicotine are exposed to a toxic chemical that can harm adolescent 

brain development (the brain continues to develop until the age of 25) and lead to 

dependence. 

It’s worth highlighting that non-nicotine systems can be just as harmful due to the toxins they use. 

Though safe to ingest, these toxins may be very unsafe to inhale. These products lack proper testing, 

and often still contain nicotine even if they claim to be free of it. 

THE LEGAL STATUS OF VAPING IN AUSTRALIA: 

Nicotine vaping products (NVPs), also known as e-cigarettes, are designed to be used by long-time 

smokers struggling to quit their smoking habit. They can only be legally obtained in Australia with GP 

prescriptions (If you don’t fit that criterion, you shouldn’t be vaping). 

From Friday 1 October 2021, all nicotine vaping products – including nicotine e-cigarettes, nicotine 

pods and liquid nicotine – can only be purchased with a doctor’s prescription. 

This includes both in Australia and from overseas.19 This can be done by: 

• filling the prescription at a pharmacy (either a physical community pharmacy or an Australian 

online pharmacy) 

• from overseas websites using the Personal Importation Scheme. 

Of those aged 18–24, nearly 2 in 

3 (64%) current smokers and 1 

in 5 (20%) non-smokers 

reported having tried e- 

cigarettes, compared to 49% and 

13.6% in 2016. 

Nicotine vaping products can only be legally used by the person named on the prescription; they 

cannot be legally supplied to friends or family members in Australia or overseas. 

Resources: 

https://lungfoundation.com.au/wp-content/uploads/2021/07/Factsheet-Vapingand-Young-People_For-Educators-Jul2021.pdf 

https://adf.org.au/talking-about-drugs/vaping/vaping-youth/vaping-australia/ 

https://nt.gov.au/wellbeing/healthy-living/smoking 


B O DY 



Understanding Complex 

PTSD 

Author: Health Direct 

WHAT IS COMPLEX PTSD? 

Post-traumatic stress disorder (PTSD) is a 

mental health condition that can develop in 

people who have been through a traumatic 

event. The event may have threatened their life 

or safety, or they may have witnessed a serious 

accident, death or natural disaster. 

Complex PTSD is a condition that can occur 

after prolonged and repeated trauma, 

particularly due to child abuse or domestic 

violence. Trauma can cause problems with 

memory and disrupt the development of a 

person’s identity and their ability to control 

emotions and form relationships with others. 

WHAT ARE THE SYMPTOMS OF 

COMPLEX PTSD? 

People with complex PTSD tend to experience 

the core symptoms of PTSD as well as 

disturbances in their thoughts, behaviours and 

emotions including: 

• difficulties expressing emotions — it is 

common for someone to lose control of 

their emotions, such as in explosive anger or 

persistent sadness 

• negative self-belief — a person can view 

themselves in a negative light, and they may 

feel helpless, guilty, or ashamed 

• problems maintaining healthy relationships 

due to lack of trust — in some cases people 

avoid relationships completely, while others 

can develop unhealthy relationships 

• ongoing feelings of emptiness 

WHAT CAUSES COMPLEX PTSD? 

Complex PTSD can be caused by any type of 

long-term trauma, and usually involves 

situations where the victim has little control 

and is unable to escape. 

Sources: www.healthdirect.gov.au/complex-ptsd, SANE 

Australia (What is complex PTSD?), Blue Knot Foundation 

(Complex trauma treatment), National Center for PTSD 

(National Center for PTSD), NHS Choices (UK) (Posttraumatic 

stress disorder (PTSD) - Complex PTSD) 

The types of traumatic situations that can cause 

this disorder include: 

• long-term childhood psychological, physical, 

sexual abuse or neglect 

• long-term domestic violence 

• being held in a concentration camp or 

prisoner of war camp 

HOW IS COMPLEX PTSD TREATED? 

The main form of treatment for complex PTSD 

is long-term psychological therapy. This helps 

people slowly regain their trust in others. They 

can then gradually start to make friends, improve 

their work life and opportunities, and develop 

leisure interests. 

People with complex PTSD often have problems 

with drug and alcohol use, anxiety and 

depression. 

COMPLEX PTSD RECOVERY 

Support from family and friends is very 

important for most people. Minimising other 

stressful life experiences can allow a person to 

focus on their recovery. 

Treatment of PTSD and complex PTSD should 

occur under the care of a psychiatrist or clinical 

psychologist who gets to know the person over 

a period of time. 

MINDFULNESS MINUTE 

MEDITATION MUSIC 

Experience the benefits of meditation and 

binaural beats, aimed to enhanced relaxation, 

stress relief, and a heightened sense of 

mindfulness through theraputic music. 

Listen to the playlist on Spotify by scanning 

the QR code: 

The Top 

Ender 

Tri-Services Magazine Inc 

MINDFULNESS 

Meditations & Binaural Beats 

What is a 

MORAL INJURY? 

Author: Open Arms 

Moral injury refers to the psychological, social 

and spiritual impact of events involving betrayal 

or transgression of one’s own deeply held moral 

beliefs and values occurring in high stakes 

situations. Moral injury is not a recognized 

mental health disorder in itself, but may be 

associated with PTSD or depression. 

Moral injury was first described in military 

personnel who returned from deployment 

having been involved in events that 

transgressed their deeply held moral beliefs or 

values. The impact of these experiences on 

individuals’ psychological, social and spiritual 

wellbeing was seen as being broader than the 

symptoms of PTSD or depression. 

THE TYPES OF EXPERIENCES THAT 

CAN LEAD TO MORAL INJURY 

INCLUDE ARE: 

• You did something (or failed to do 

something) that went against your moral 

code or values (e.g., you harmed someone or 

failed to protect someone from harm), or 

• You saw someone (or people) do something 

Source: openarms.gov.au/signs-symptoms/moral-injury 

CONTACT OPEN ARMS 

A service founded by Vietnam Veterans, 

now for all veterans and families. 

Crisis Support 24Hr 

1800 011 046 

or fail to do something that went against 

your moral code or values (e.g., you 

witnessed cruel behavior), or 

• You were directly affected by someone doing 

something or failing to do something that 

went against your moral code or values (e.g., 

being betrayed by someone you trusted). 

HOW DO I RECOGNISE MORAL 

INJURY IN MYSELF OR OTHERS? 

The effects of moral injury can include feelings 

of guilt, shame, anger, sadness, anxiety and 

disgust; beliefs about being bad, damaged or 

unworthy; self-handicapping behaviours; loss of 

faith in people and avoidance of intimacy; and 

loss of religious faith, or loss of faith in humanity 

or a just world. 

HOW DO I KNOW WHEN TO SEEK 

HELP? 

If you are experiencing distress that lasts for 

more than a few days and/or is interfering with 

your daily life and wellbeing, it is time to seek 

help. 

B O DY 





WATER THERAPY 

LOCAL ZONES 


Thinking about water therapy and not sure 

where to go? 

Here are a few suggestions to get you started; 

DARWIN REGION: 

Aqua Aerobics with Sheryl 

Aqua Aerobics with Sheryl 

Wave Lagoon Aquatic Fitness, Darwin Waterfront 

Wave Lagoon Aqua Fitness Facebook Group 

Movement for Life physiotherapy – Hydrotherapy 

movementforlifephysio.com.au/hydrotherapy 

PALMERSTON REGION: 

Aqua Aerobics at the Goldfish bowl 

learntoswimdarwin.com.au/aqua-aerobics 

SWELL Aqua Aerobics 

swellpalmerston.com.au/swim/aqua-aerobics 

KATHERINE REGION: 

Katherine Aquatic Centre 

katherineaquaticcentre.com.au/swim/aqua-aerobics 


Imagine this.... you are immersed in 

water, riding a stationary bike; it is 

your very own underwater spin 

cycle class. 

Emerse Cycle is a 45 minute group 

based water cycling class that 

combines a mix of speed intervals, 

hill climbs, and active recovery that 

will challenge your cardiorespiratory 

fitness and strength endurance. 

emerse.com.au/aqua-cycling-classes 

“If there is magic on this planet, it is 

contained in water” ~ Loren Eiseley 

DARWIN & SURROUNDS 

CASUARINA AQUATIC AND LEISURE CENTRE 

10 Angelo Street, Casuarina 

Currently under development until late 2024. 

NIGHTCLIFF AQUATIC CENTRE 

259 Casuarina Drive, Nightcliff | Paid entry; free for under 4’s 

50m Main Pool with hydro-lift access for all-abilities. Partial shade 

cloth coverage. Shaded Toddlers’ Pool. 

www.facebook.com/nightcliffpool/ 

PARAP SWIMMING POOL 

77 Ross Smith Avenue, Parap | Paid entry; free for under 4’s 

50m Pool and 25m pool with some shade. Shaded, zero-depth wet 

play area (currently closed – check with facility) 

Events - Swim Clubs - Swim Lessons - Fitness Classes 

www.facebook.com/parappool/ 

DARWIN WATERFRONT 

Darwin Waterfront | Paid entry for wave pool 

Wave pool and shallow shaded splash area without waves. Free 

Lagoon area located outside of the wave pool, with lots of 

surrounding restaurants, shaded areas and multi-level car park. 

www.waterfront.nt.gov.au/wave-lagoon 

INFINITY 

Mindil Beach Casino Resort | Free entry on weekends 

DJ, pool bar, and incredible afternoon sunsets. 

www.mindilbeachcasinoresort.com.au/bars/infinity 

LAKE ALEXANDER 

East Point Reserve | Free entry 

Swimming in the lake is safe and kids can enjoy the adventure 

playground with shade sails. northernterritory.com/darwin-andsurrounds/see-and-do/lake-alexander 

LEANYER WATERPARK 

310 Vanderlin Drive, Leanyer | Free entry 

Leanyer waterpark has plenty of parking, water slides, splash pad 

playground, lawn areas, BBQ facilities, skate park, shaded playground 

and a café, with free entry for all ages! 

www.facebook.com/leanyer.recreation.park/ 

PALMERSTON WATERPARK 

University Ave, Durack | Free entry 

Spend the day at Palmerston waterpark has plenty of parking, lawn 

areas, BBQ facilities, skate park and a café, with water slides! 

www.facebook.com/PalmerstonWaterPark/ 

BERRY SPRINGS 

Cool off in this amazing, natural waterhole with picnic areas and 

facilities. nt.gov.au/leisure/parks-reserves/find-a-park/find-a-park-tovisit/berry-springs-nature-park 

LITCHFIELD NATIONAL PARK 

Includes Florence Falls Lookout (accessible) Florence Creek Walk to 

Florence Falls (not accessible), Buley Rockhole, Wangi Fall, Greenant 

Creek to Tjaetaba Falls (4WD only). Facilities may not be available at 

all locations. Please plan your journey before departing. 

Head to the Litchfield National Park for the day or even the 

weekend, with onsite camping available and BBQ facilities you can 

spend the days relaxing in the water holes which is always refreshing 

after long hikes. northernterritory.com/darwin-and-surrounds/ 

destinations/litchfield-national-park 

FACILITIES GUIDE 

Accessible 

Family Friendly 

Toilet Facilities 

Picnic / BBQ 

Lifeguards 

Shop / Cafe 

KATHERINE & SURROUNDS 

KATHERINE AQUATIC CENTRE 

2525 Stuart Hwy, Katherine | Paid entry 

50m lap pool, toddler/baby pool, and a water park. Outdoor BBQ, picnic 

areas, shade areas, first aid room, canteen, swimming lessons, aqua 

aerobics and Commando run hire. 

www.katherineaquaticcentre.com.au 

ELSEY NATIONAL PARK 

Includes Mataranka Thermal Pool, Bitter Springs, Rainbow Springs and 

Stevies Hole (not thermal). Limited wheelchair access. 

northernterritory.com/katherine-and-surrounds/destinations/elseynational-park 

KATHERINE HOT SPRINGS 

Relax and unwind in this incredible natural thermal swimming hole, only 

open during the dry season! Disabled access available, contact operator 

for details. 

www.katherine.nt.gov.au/our-town/tourism/katherine-hot-springs.aspx 

BUTTERFLY GORGE NATURE PARK 

Cool off in this amazing gorge which is home to thousands of Common 

Crow Butterflies living in the towering rock face. Check opening dates 

and access with operator, may require Park Pass for non-residents. 

northernterritory.com/katherine-and-surrounds/see-and-do/butterflygorge-nature-park 

NITMILUK NATIONAL PARK 

Includes Leliyn (Edith) Falls and Sweetwater pools. 

Nitmiluk National Park is certainly a must-see whilst in the Top End. 

Visit the wonderful Leliyn Falls, after a short hike up to the top pool 

plunge and cool off in the refreshing waters. 

northernterritory.com/katherine-and-surrounds/destinations/ 

nitmiluk-national-park 

KAKADU 

KAKADU NATIONAL PARK 

Includes Gunlom Plunge Pool, Jim Jim Falls and Twin Falls (4WD only). 

Limited wheelchair access. 

Drive 3 hours out of Darwin to visit the wonders that behold Kakadu 

National Park, be sure to pack your supplies well, and know which 

tracks are 4WD only. Kakada is an all year national park offering 

different experiences at different times of the year. 

northernterritory.com/kakadu-and-surrounds/destinations/kakadunational-park#panel-information 

Disclaimer: Check with businesses or operators for up to date opening times and access to facilities. 

IMPORTANT 

The Northern Territory is 

home to crocodiles, other 

dangerous wildlife, and 

severe storms. Follow all 

instructions and signage. 

If it’s flooded, forget it. 

Be Crocwise. 


B O DY 



PAIGE HAYWARD 

Interviewed By: Deb Herring, The Top Ender 

We caught up with Paige Hayward who is a professional soccer player with Adelaide United for 

the Liberty A-League 2022/23 season! We were keen to find out about her motivation for 

professional sport and wellbeing tips! 

FROM PITCH... 

WHEN DID YOU START PLAYING 

SOCCER? 

I started playing soccer when I was 4 years old 

in Sydney where I was raised. My parents 

wanted us to be active kids, so we all played 

sports. My brothers played Rugby League and I 

played soccer, which I really loved. Every 

afternoon, we were outside kicking the ball 

around our backyard and practice as a family. 

My little brother was always stuck in the goals 

as our Goalie [laughs]. 

When I was 19, I applied for a scholarship in 

the US. My parents wanted me to get a full 

scholarship to go, which was awarded to me 

and I was there for 7 years! I went to the 

University of Texas and then transferred to 

Texas Southern University to complete my 

studies. While in the US, I studied Nutrition 

and then completed an internship as a 

dietician. I then travelled to Austria to play 

professionally with FFC Vorderland, which was 

an amazing experience. 

Upon my return to Australia, I was 

contracted by Adelaide United for the 

2022/23 season. 

It’s a career that I have always loved and I have 

always strived to be the best I can be. 

WHAT IS THE BEST ADVICE YOU HAVE 

EVER RECEIVED? 

Hard work beats talent - when I was little, I 

was talented, but also worked hard to build 

my skills over many years, which has paid off 

for me with a professional career in soccer. 

Work hard in silence – it’s a good strategy to 

work quietly towards your goals when no one 

is watching, then show people rather than 

telling people what you are doing. 

WHO IS YOUR MENTOR / HERO? 

My family have been a big influence on me and 

encouraging me to be my best. I also looked 

up to Carli Lloyd (US soccer player) when I 

was growing up, but I have never met her. 

Photos: Supplied by Paige Hayward. 

WHAT DOES TEAMWORK / WOMEN IN 

SPORT MEAN TO YOU? 

When I was growing up, there weren’t many wellknown 

females in sport, but it’s important for 

little girls to have idols – it's a big deal and it 

encourages girls to give things a go! I love that 

most people can name the Matilda’s players now, 

which wasn’t as popular 10 years ago. 

HOW DO YOU STAY MOTIVATED TO TRAIN? 

It makes me feel better when I workout. If I sit 

around all day, I find myself feeling agitated. 

Fitness definitely relieves stress and I feel better 

within myself after some physical activity - it 

doesn’t always need to be high intensity, even a 

brisk walk once a day is beneficial. On a recent 

trip to the US, I was walking 50km per day 

sightseeing, plus a couple of gym sessions per week, 

and I was able to maintain my fitness... I actually lost 

2kg! On holidays, I deliberately find accommodation with a gym so I can still train in between 

sightseeing and relaxing. 

Having a fitness routine helps me a lot. If I go 2 days without training, I feel like I need to get out and 

do something. I also don’t calculate all of my food intake, however I do know what is in food and try 

to choose high protein foods to maintain a healthy lifestyle. 

The Fuel Your Active Life nutrition program is 

$75 per week including goal setting, vir tual 

suppor t and feedback (pricing correct at time 

of printing - Aug 2023). 

.... TO PLATE 

WHAT’S NEXT FOR PAIGE? 

I will keep playing soccer at my best level for the next few years, 

while also focusing on building my nutrition business. 

I have recently signed a contract to play soccer for the Central 

Coast during the 2023-24 season, which will bring new 

opportunities for the future! 

WHAT IS THE FOCUS OF YOUR DIETICIAN BUSINESS? 

Many people don’t eat enough as they are more concerned about 

what they should eat, so I love educating people about how to fuel 

their body and educating them on how to improve their wellbeing, 

whether they are an athlete or a parent who is struggling with 

energy levels. 

The program starts with a 40-minute consult for $99 which 

includes the first week of support and discussing goals. In the first 

few weeks, we establish a game plan and a weekly target to work 

towards together, which is a virtual service available to anyone 

around Australia. We work together to make changes to the 

program gradually so that the program is sustainable and 

achievable. 

When you want to see results in your life, you need the right 

person next to you who has the knowledge and expertise to 

support and guide you. 

Please note: I can practice as a dietician in Australia, but my qualification are 

recognised in the US, so I am not eligible for Medicare rebates. 

FUEL YOUR ACTIVE LIFE 

NUTRITION PROGRAM 

www.fuelyouractivelife.com 

@ Paige Dietician 

@ Fuel Your Active Life 

B O DY 






HEALTHY GAMING 

We always hear that “things” are 

good in moderation, but how good? 

And what does it look like when you 

tip the scales into unhealthy habits? 

Let us first explore the benefits of digital 

gaming, such as; 

IMPROVED COGNITIVE ABILITIES 

Video games improve some of your 

cognitive abilities – especially your 

visuospatial skills and concentration. Spatial 

ability is also important in several fields of 

study, including mathematics, natural 

sciences, engineering, meteorology, and 

architecture. 

IMPROVED PROBLEM-SOLVING SKILLS 

AND LOGIC 

Many gamers play games that require a 

great deal of planning, strategic thinking and 

using logic to achieve goals within the 

game, so it makes sense that they will have 

enhanced development in areas of the 

brain dedicated to problem solving and 

logic. 

INCREASED HAND-TO-EYE 

COORDINATION 

Games allow you to develop an ability to 

learn sensorimotor patterns and 

movements faster and more efficiently, 

which may help you with tasks in the 

physical world. 

GREATER MULTI-TASKING ABILITY 

Many games force players to perform 

several tasks at the same time – especially 

action games. For example, you have to 

monitor the enemy, your health, 

ammunition and other statistics, while also 

moving your character. You might also be 

speaking on a microphone with your 

teammates and friends. 

FASTER AND MORE ACCURATE DECISION- 

MAKING 

When presented with a problem, action game 

players were up to 25 percent faster than 

players of slow-paced games, and their decisions 

were also more accurate. This skill can be 

valuable in areas of work where fast decisionmaking 

is crucial such as on the battlefield, or in 

a high-pressure work scenario. 

ENHANCED PROSOCIAL BEHAVIOURS 

AND TEAMWORK 

Some games involve cooperating with other 

players and talking with them through text or 

voice chat, which can improve your ability to 

work with other people and have better social 

interactions, even when playing games. Gaming 

can also be a popular conversation topic 

amongst students at school. 

BETTER EYESIGHT (ATTENTION TO 

DETAIL) 

A study from 2012 conducted by Timothy J 

Wright and Daniel P Blakely found that people 

who play games are able to see more detail, 

especially in the periphery of their eyesight. This 

ability to see more detail in your eyesight and in 

the periphery of your eyesight translates to 

better performance in everyday tasks such as 

driving. With that said, it is important to give 

your eyes a break from screens, ideally for a 

few minutes every hour of use, as excessive 

screen time and poor room lighting may cause 

eye irritation and eye strain. 

MORE PHYSICAL ACTIVITY WITH GAMES 

THAT PROMOTE PHYSICAL ACTIVITY (VR, 

MOBILE GAMES) 

Playing games that promote you to stay active 

might improve your physical health, especially 

when compared to games where you remain 

sedentary the whole time. Gamers also find VR 

gaming more immersive and satisfactory than 

traditional gaming. 

OTHER BENEFITS: 

Games require you to persevere with your task 

to complete the goal of the game, promoting 

perseverance 

Video game players are also able to concentrate 

better and for longer periods than non-gamers 

Games also improve pattern recognition, strategic 

thinking, risk-taking abilities and task management. 

If you play games in moderation, for 

fun and recreation, you may 

experience many benefits. However, 

if you play games excessively to 

escape real-life problems, then you 

may begin to experience problems 

from your play, and in extreme 

cases, develop a gaming disorder. 

There are also a number of negative 

effects of digital gaming and how this 

can impact your physical and mental 

health. Not all gamers experience 

negative effects from gaming, but for 

those who do, the effects vary from 

person to person. 

As with most addictions, excessive use of 

video games is often the reason you 

experience symptoms. The more you play, 

the more you neglect other key aspects 

of your life: your social life, your career, 

your family, your mental well-being, and 

your physical health - video game 

addiction statistics indicate that 

approximately 2-3% of gamers can 

become clinically disordered. 

Some of the most common negative 

physical effects of gaming addiction include: 

POOR SLEEP HYGIENE 

If you neglect sleep every day, it will 

eventually carry over to other parts of 

your life. You won’t be able to stay focused 

in other areas of your life like school, work, 

relationships or even everyday life, which 

will inevitably affect your performance in 

those areas of your life. 

Did you know that Kookaburra Kids run 

wellbeing programs for kids? 

Empowering young people to thrive. We 

deliver our services to young people 

impacted by family mental illness with 

the aim of empowering them to build 

resilience, lifelong knowledge and 

abilities so they can reach their potential. 

https://kookaburrakids.org.au/ 

UNHEALTHY GAMING 

DEHYDRATION & POOR DIET 

When you play games for several hours straight, 

you forget to eat, drink, and keep yourself 

healthy. Without the proper nutrients and water, 

your body will not be able to function correctly. 

PHYSICAL HEALTH ATROPHY 

The less you move and exercise, the more your 

body will start to suffer. Typical examples are 

weight gain, muscle loss, stiff joints, and poor 

posture. 

POOR CONCENTRATION 

Gaming demands your full attention. However, 

the more you play or become preoccupied with 

gaming, the more difficult it is to concentrate on 

other tasks such as your schoolwork or career. 

A symptom of gaming disorder is called “preoccupation,” 

which means you find yourself 

constantly thinking about games when you’re not 

playing and experience difficulty focusing on 

other tasks. 

Physical and mental negative effects of video 

games go hand-in-hand. When your physical 

well-being suffers, so does your mental wellbeing. 

Some of the most common negative mental 

health effects of gaming addiction include: 

AGGRESSION 

Playing violent video games does not increase an 

individual’s levels of hostility. Several studies have 

shown that when we play video games, our 

amygdala calms down, which leads to the 

suppression of our feelings. After excess use and 

gaming addiction, you can feel restless and 

aggressive, and aggression is also one of the 

withdrawal symptoms of gaming disorder. 

POOR EMOTIONAL REGULATION 

Emotional regulation is the ability to be in 

B O DY 





control of your emotional state. When you have 

good emotional regulation, you can exert 

influence over your actions despite your present 

emotional state. Studies show that excessive 

gaming can lead to poor emotional regulation, 

which contributes to mood problems such as 

anxiety, depression and aggression. 

DEPRESSION & SOCIAL ANXIETY 

There are early indications that gaming 

contributes towards depression and social 

anxiety. Studies have found that excessive gaming 

can lead to lower self-esteem, which can also be 

a contributing factor in depression and social 

anxiety. Although we cannot state that gaming 

causes depression or depressive symptoms, it is 

well established that neglecting one’s physical and 

mental wellbeing for prolonged periods, as 

gamers often do, leads to mental health issues. 

LACK OF MOTIVATION AND DOPAMINE 

ADDICTION 

Gaming is a hyper-stimulating activity that can be 

more engaging than activities you can find in the 

physical world. When you play games, your brain 

starts to produce significant amounts of 

dopamine, which is the neurotransmitter that 

induces the feeling of pleasure. 

HOW CAN YOU OVERCOME YOUR 

GAMING ADDICTION? 

When gaming becomes the only activity your 

brain finds pleasurable and stimulating, a lack of 

motivation to participate in other activities is a 

natural outcome. 

Unfortunately, even when you stop playing 

games, it may take time for your brain to recalibrate 

and for you to enjoy experiences that 

include less excitement. 

SUICIDAL THOUGHTS AND OTHER 

COMORBIDITIES 

Although gaming provided an escape initially, it 

can eventually lead to further withdrawal from 

life. When hope for “real life” is lost, suicidal 

thoughts became more common. Individuals and 

families of people suffering from gaming disorder 

should take suicidal thoughts and ideation 

seriously - treatment is required. 

GETTING HELP 

If you feel like you’re experiencing the effects or 

symptoms of gaming addiction, the best place to start 

is acknowledging the addiction. 

Although overcoming gaming addiction takes time 

and a lot of dedication, the reward is that you’ll get 

your life back. There are a number of resources 

available to help: 

“Game Quitters” is an educational resource, support 

community and advocacy organisation for those who 

want to quit playing video games or learn healthier 

gaming habits. They work with parents, gamers, 

teachers and professionals worldwide to promote 

research and provide evidence-based programming 

oriented towards the prevention and treatment of 

gaming disorder. 

Take the short quiz by “Game Quitters” to see if you 

have a gaming addiction or are experiencing negative 

effects of video games. 

If you need a step-by-step guide on quitting video 

games, “Game Quitters” have an in-depth guide for 

Resources: 

https://gamequitters.com/positive-effects-of-video-games/ 

https://gamequitters.com/negative-effects-of-video-games/ 

https://gamequitters.com/ 

gamers called Respawn. Families can access 

Reclaim, which is a step-by-step guide for 

helping loved ones reduce negative aspects 

of gaming. 

Veteran Gaming Australia also have a range 

of resources and support to assist with 

healthy gaming. 

Contact Open Arms and enquire about 

seeking help for a Gaming Addiction. In 

Australia there are specialised companies 

who can also help. 

Author: Walking Off The War Within 

Walking Off The War Within is held in memory of 

Nathan Shanahan, a returned solider and firefighter, 

and other fallen Service Men and Women who have 

taken their own lives after battling mental health issues. 

The Walk is for Emergency Service Personnel, Defence 

Force Personnel and members of the public to come 

together to share the burden and march as one. 

Nathan was an advocate for mental health and PTSD; 

sadly, Nathan lost his battle in December 2016. Nathan 

started Walking Off The War Within, he created the 

image of a soldier with a shadow on his back and the 

walks that happen around Australian now are a way 

that Nathan’s legacy continues. 

The walks replicate the walk Nathan completed in April 

2015 from Mildura to Adelaide, when he walked over 

400 kilometres with a 20+ kilogram pack to raise 

awareness and funds for PTSD and depression. This 

was his Walking Off The War Within. 

Walking Off The War Within has transformed 

from one man’s movement to a series of events, 

where people of all ages and fitness levels get 

together and walk and talk about ending the 

stigma that is often associated with mental 

health. We hope that each year, the walk 

continues to grow so that more people are 

encouraged to have a conversation about mental 

health, depression and suicide. 

Be part of this movement and help raise 

awareness of mental health, it’s a simple way to 

let those suffering know that there is support and 

that they are not alone! We encourage all 

participants to ‘wear their colours or uniform’ to 

display a united front in tackling depression and 

PTSD head on! 

Help us fight depression and PTSD and let 

return service people and our emergency 

service personnel know they are not alone in 

their battles with mental health and well-being. 

The events are open to everyone, of all abilities 

and ages including those emergency service and 

defence force personnel and members of the 

general public. We encourage you, your group or 

business/organisation to take in a walk near you 

and help raise awareness for PTSD and 

depression. 

Annual WOTWW challenges are organised 

in Darwin, Brisbane, Mildura and Ballarat. 

People are invited to take on 20km with or 

without a 20kg, or walk as much as they can, 

on their own or with a mate. The 

WOTWW team challenges everyone – 

mates, family, colleagues and friends – to 

throw on their own walking boots, grab your 

pack and march as one; everyone is 

welcome. 

Source: https://walkoffww.com/ 


BOX BREATHING 

A simple deep-breathing technique to help calm 

the mind and body during times of stress. Can 

also help to ease panic, reduce insomnia, improve 

focus, and control hyperventilation. 

RELAX 

INHALE 

Trace the arrows 

with your finger, 

following each 

instruction for a 

count of four. 

EXHALE 

HOLD 

B O DY 





DARWIN 

on foot 

Experience the Top End’s famous wildlife, 

landscapes and Aboriginal culture on one of the 

many walking and hiking trails both in Darwin 

and within two hours of the city. 

Unlike most capital cities, Darwin and its 

surrounds are packed with walking trails. Take a 

guided walking tour of the city, join an Aboriginal 

guide for a cultural bushwalk or wander through 

a national park at your own pace. 

DARWIN CITY WALKS 

Stroll along Darwin’s shady Esplanade on the 

cliffs of Darwin Harbour, then follow the WWII 

walking trail along the seafront. Signage tells the 

stories of Darwin’s military history and war 

heroes. 

FISH FEEDING AT DOCTOR’S GULLY 

Take the easy walk from the end of the 

Esplanade to one of Darwin’s best-known 

attractions: fish feeding at Aquascene Doctor’s 

Gully. For 60 years, milkfish, barramundi, bream 

and mullet in their hundreds have congregated 

there to be hand fed. 

HERITAGE & CULTURE AT THE DARWIN 

WATERFRONT PRECINCT 

The heritage and cultural trail around the Darwin 

Waterfront Precinct takes in some of Darwin’s most 

significant historical sites: the site of the first European 

settlement, WWII oil storage tunnels, the city’s first road, 

the wharf area that was heavily bombed in WWII, the 

Navy’s 1928 Pump House and a significant local Aboriginal 

site. A trail map will help guide you along the sites. 

OTHER GREAT DARWIN WALKS 

A few minutes out of the city, take the walking 

path through rainforest out to East Point and 

spot local wallabies. Charles Darwin 

National Park, 4km south east of 

Darwin, has some excellent 

walking trails that visit 

WWII bunkers. 

Image: Tourism NT/Tourism Australia 

GUIDED DARWIN WALKING TOURS 

Get a local’s perspective on Darwin’s history, 

people and sights on a guided walk with Walk 

Darwin. It runs short, themed guided walking 

tours around the city and its botanic gardens. 

The two-hour heritage walk takes in the 

buildings still standing after both the Bombing 

of Darwin and Cyclone Tracy ravaged the city, 

such as the old court house and police 

station, Browns Mart theatre and the 

Palmerston Town Hall ruins. 

Our office hours are daily, 7:00am to 7:00pm 

walkdarwin.com.au 

+61 (0) 428 183 444 

enquiries@walkdarwin.com.au 

BE PREPARED 

Darwin walking checklist 

Darwin is hot and humid and can 

have heavy rainfall during the Wet 

season (October - April) 

☑ check the weather forecast 

before you walk 

☑ carry and drink plenty of water 

☑ wear a hat and use sunscreen 

☑ avoid too much walking in the 

middle of the day when it’s 

hottest 

☑ on longer walks, take a first aid 

kit, map and compass 

☑ if you plan on an overnight trek, 

tell someone about your plans 

☑ take ‘no swimming’ signs 

seriously – saltwater crocodiles 

are common in the area 

☑ watch out for snakes. 

We provide Therapy Dog visits and 

animal-assisted interventions in Darwin, 

Palmerston and surrounds. 

We happily provide consulting and 

input into animal-assisted therapies and 

visits, should you need expert advice or 

require appropriate planning and 

design for a desired animal-assisted 

program. 

Our visiting and intervention service 

comes with professional indemnity 

insurance, public liability insurance, 

Therapy Dog certification*, Working 

With Children Check (NT Ochre 

Card), and National Police Check. 

Hannah is a current PhD candidate and 

Lecturer in Social Work at Charles 

Darwin University. She has a Bachelors 

degree majoring in Management, and 

postgraduate degrees in Mental Health 

Practice, International and Community 

Development and Social Work. 

Hannah is a current and eligible 

member of the Australian Association 

of Social Workers (AASW), 

professional member of Animal 

Therapies Ltd., and the current Co- 

Chairperson for the NT Animal 

Therapies Ltd. Committee. 

Good Dog is a proudly owned and 

operated veteran practice. 

BENEFITS OF THERAPY ANIMALS 

Therapy Animals serve as non-judgemental 

companions in the processes of learning, 

development, socialisation and positive wellbeing. 

Therapy Dogs are particularly helpful in the 

community as they already perform in fields of 

disability assistance, emotional regulation, and 

assisting those living with a chronic illness. Dogs 

are the single most commonly used animals in 

Animal Assisted Interventions (Nimer & Lundahl, 

2007). 

Therapy Dogs are particularly useful in having 

positive impacts on a range of human issues and 

medical conditions. Studies have shown that there 

are four main areas of the human condition that 

have demonstrated consistent improvements: 

those on the Autism Spectrum, people living with 

chronic medical conditions, children or adults with 

behavioural issues, and humans in need of 

immediate emotional wellbeing (Fontana & Jones, 

2017). 

Trained Therapy Dogs are well suited to assisting 

humans as they are socially motivated, and will often 

seek human attention or human interaction. 

Increasing research on canine cognition show the 

dog's ability to understand human social cues, like 

body language, and even emotion. 

info@gooddogaai.com 

0404151153 

www.gooddogaai.com 

B O DY 





LENDING A PAW FOR 

DEFENCE VETERANS 

‘CLEAR EVIDENCE’ THAT ASSISTANCE 

DOGS HELP IMPROVE MENTAL HEALTH 

Author: Assc. Prof. Miranda Van Hooff, UniSA 

A new Australian study focused on defence veterans’ mental 

health has found strong evidence that assistance dogs used in 

conjunction with traditional therapies provide the most 

effective treatment outcomes. 

Almost 90 per cent of veterans reported improvements in their 

post-traumatic stress, depression and anxiety 12 months after 

being matched to an assistance dog, according to researchers 

from the University of South Australia (UniSA), University of 

Adelaide, and Military and Emergency Services Health Australia 

(MESHA). 

Of the 16 returned veterans who took part in the study, 63 per 

cent reported “significant clinical improvements” to their mental 

health thanks to an assistance dog provided by the Operation 

K9 Program run by See Differently with the Royal Society for 

the Blind. 

The study, funded by The Hospital Research Foundation 

Group, is the first in Australia to use self-reported measures, 

clinical assessments, and face-to-face interviews with veterans 

to investigate the value of an assistance dog over time. 

It is published in the International Journal of Environmental 

Research and Public Health. 

UniSA Master of Clinical Psychology student Melissa Sherman, 

who analysed the data, says the findings are relevant to 

policymakers and demonstrate the power of human-animal 

relationships. 

“Previous studies have shown that existing treatments for posttraumatic 

stress among returned veterans are not ideal, with 

high dropout rates and poor adherence,” Sherman says. 

“This study provides clear evidence that assistance dogs can 

play a key role in a veteran’s recovery from post-traumatic 

stress and other mental health conditions, supporting existing 

treatments.” 

Of the 5000 ADF members who transition 

from the forces to civilian life every year, 46 

per cent experience mental health issues, 

including suicidal thoughts, anxiety, and 

depression. Almost a quarter of them are 

diagnosed with post-traumatic stress in 

their lifetime. 

“This is an important issue that needs 

addressing,” according to MESHA 

Executive Director Miranda Van 

Hooff, an Adjunct Associate 

Professor at both UniSA and the 

University of Adelaide. 

Image Credit: Seeing Differently with 

Royal Society for the Blind 

Three major themes emerged 

from the study: that assistance 

dogs were a “life changer”, a 

constant companion, and helped 

returned veterans to increase 

their social interactions. 

“For many veterans, an assistance 

dog gave them a sense of purpose 

and a reason to live,” Assoc Prof 

Van Hooff says. 

Veterans reported their dog helped 

them “reclaim their life”, giving them 

independence and a way to 

manage their mental health issues 

and fluctuating emotions, including 

hypervigilance. 

Some participants described their 

dog as “a comfort or security 

blanket,” with one veteran saying 

he was a recluse for many years 

until being matched with an 

assistance dog: ‘Now, every day is 

an adventure, giving me something 

to look forward to’. 

The study showed a slight drop in 

participants still reporting suicidal 

feelings after 12 months, but the 

reduction was not significant. The 

main benefits were a large 

reduction in depression, anxiety, and 

post-traumatic stress symptoms. 

Researchers say the study was 

limited by the lack of a control 

group of veterans with posttraumatic 

stress not receiving an 

assistance dog, and the small 

number of study participants due 

to the cost of breeding, training, and 

matching dogs to veterans. 

Further research is being 

conducted by the team to 

overcome these limitations. 

THE BENEFITS OF 

GRATITUDE 

Author: MensLine 

It’s not always easy to really appreciate 

what we have... 

It’s hard to not want and desire more – we 

live in a consumer driven society that 

pushes messages of consumption and 

materialism. Even more challenging is that 

we aren’t hardwired to be grateful – it’s 

often so much easier to have a grumble 

and complain. 

The trouble is that this constant 

dissatisfaction and pining for more leads to 

a sense of powerlessness over how we feel 

and contributes to a drop in wellbeing, 

leading to angst and agitation, and 

distracting us from the good things in our 

life. 

Gratitude is about being thankful for we 

have —as opposed to what we want or 

think we need. How often do we pause to 

notice and appreciate the things that we 

often take for granted, like having a place 

to live, food, clean water, friends and family? 

Being grateful for all that we have in life is 

one of the keys to true happiness. 

THE BENEFITS OF GRATITUDE 

Being grateful shifts the lens from what is 

lacking or not ideal to what is already 

present and good. Recent studies have 

found that ‘counting your blessings’ on a 

regular basis not only leads to feeling more 

optimistic and enjoying a greater overall 

satisfaction with life, it can also have some 

pretty amazing physical and emotional 

benefits. 

“Without gratitude, life can be lonely, depressing and 

impoverished. Gratitude enriches human life. It 

elevates, energizes, inspires and transforms, and 

those who practice it will experience significant 

improvements in several areas of life including 

relationships, academics, energy level and even 

dealing with tragedy and crisis.” Dr Robert Emmons. 

There’s some simple things you can do to begin the 

practice gratitude: 

• Don’t be picky: appreciate everything, even the 

small stuff. 

• Keep a gratitude journal - just note one or more 

things you are grateful for on a daily basis. 

• Give at least one compliment daily or share your 

appreciation of something. 

• Improve your happiness in other areas of your life. 

For example, before you sit down to eat dinner, say 

one thing that you are grateful for. 

Bringing gratitude into your life is easy and hugely 

beneficial. Give it a go! 

If you need someone to talk to, MensLine Australia 

professional counsellors are here to provide 

information and support 24 hours a day, seven days 

a week. 

Call us on 1300 78 99 78 

or access online counselling. 

Source: https://mensline.org.au/mens-mental-health/ 

the-power-of-gratitude/ 

B O DY 





BEREAVEMENT 

AT WORK 

Author: Grief Australia 

Most people spend a good part of their day at 

work and, as a result, the people they work with 

can become like a close extended family. When a 

colleague dies, or when someone in the 

workplace is grieving a death, the impact on coworkers 

can significantly affect the workplace. 

Each person’s experience of loss is unique; 

however, there are some common responses to 

loss, including; sadness, anxiety, fear, mistrust, 

betrayal, irritability, guilt, anger, tension and loss of 

confidence. 

Grieving people may also develop physical 

symptoms, such as headaches, difficulty sleeping, 

tiredness, changes in appetite, increased drug or 

alcohol use, restlessness, difficulty in making 

decisions and poor concentration. The 

symptoms of grief can significantly impact a 

person’s ability to function in the workplace 

and, in some work settings, may also impact on 

their safety. 

Workers who feel cared for and supported are 

more likely to experience an improved 

recovery - colleagues and employers don’t 

need to be experts in bereavement; however, it 

is good practice, especially at a management 

level, to have some understanding of the impact 

of grief and how to respond appropriately. 

HOW TO SUPPORT STAFF 

WHEN A TEAM MEMBER 

HAS DIED: 

• If a death has occurred within the 

workplace, consult with staff and 

management to ensure that support 

is available and accessible. 

• Those who were particularly close 

to the deceased may need 

additional support. Note that 

employees who didn’t know or get 

on well with the deceased may still 

feel the impact of the death. 

ESTABLISH A SUPPORTIVE 

WORK ENVIRONMENT: 

• Arrange some basic 

professional development 

on bereavement for 

management teams. 

• Compile resources and useful links 

for staff to review and access when 

needed. 

• Encourage team members to access 

professional counselling. 

HOW TO SUPPORT A TEAM 

MEMBER WHO IS EXPERIENCING 

BEREAVEMENT: 

• Call them every couple of days 

to check in and offer support. 

• If other employees or external 

colleagues are affected by the 

bereavement, ensure that 

support is also extended to 

them. 

• Assure them that their workload 

will be taken care of in their 

absence. 

• Respect the grieving person’s 

desire for privacy. 

• Accept that their performance 

in the workplace may be less 

than their best for a while. 

RETURNING TO WORK 

Returning to work after bereavement leave could be an overwhelming burden in addition 

to their grief and they may need to take more leave. Once back at work, some workers 

may experience reduced performance caused by lack of concentration or memory loss, 

tiredness from emotion or sleepless nights and feelings of depression or anxiety. It is 

important to be patient and supportive without increasing stress for the grieving team 

member. 

For some people, returning to work can be beneficial. Resuming regular daily routines within a safe 

work environment surrounded by friendly colleagues can take the person’s mind off their loss and 

feel ‘normal’ for a while. It can also provide a sense of contribution, increasing self-esteem and 

confidence. 

WHEN TO SEEK FURTHER HELP 

Although grief can be very painful, most people gradually find ways to learn to live with 

their loss, and do not need to seek professional help. You could consider suggesting 

that your staff member or colleague seeks professional help if, over time, they seem 

to be finding it difficult to cope in the workplace. 

Source: https://www.grief.org.au/ga/Content/Information-Sheets/Bereavement%20_in_the_workplace.aspx 

B O DY 





Attend a music 

concert or festival 

Wear a bright 

coloured shirt 

or scarf 

Create something with 

recycled materials 

Bake yummy treats 

for a friend or 

neighbour 

Enjoy a scenic walk or 

go for a walk during 

your lunch break 

Organise a day trip 

or short break to 

somewhere new 

Colour a 

mindfulness design 

Genuinely tell 

someone what 

they mean to you 

Organise a dinner 

with friends 

Watch a 

funny movie 

Try Zentangle Art 

Play a musical 

instrument 

Contact an 

old friend 

Stop and listen 

to nature 

Clean out a messy 

cupboard or drawer 

Read an inspiring 

biography 

Take some deep 

breaths, count 

down from 5 to 1 

following the 

instructions on 

the grounding 

wheel 

Send a Gratitude 

card to someone 

you care about 

Volunteer for a 

community event 

Learn 

something new! 

Light a 

scented candle 

Listen to 

energetic music 

Organise a board 

game night 

Donate unwanted 

items to charity 

Support a local 

business 


GET GROUNDED 

Grounding can help you become more aware of your 

present surroundings and even reduce feelings of anxiety 

or stress. It involves focusing on your five senses, while 

breathing deeply, when feeling overwhelmed. 

WELLBEING 

challenge 

Challenge yourself to 

complete one of the 

wellbeing activities in the table 

opposite every day for a month and 

colour in each box once completed. 

Feel Good 

Strategies 

Little tasks you can do every day can 

instantly boost your mood and 

happiness: 

○ Get active in the great outdoors 

○ Do something for someone in 

need / volunteer 

○ Thank someone or send a 

gratitude card 

○ De-clutter your life 

○ Read an inspiring biography 

○ Drink 6-8 glasses of water 

○ Immerse yourself in a favourite 

hobby 

○ Listen to or dance to uplifting 

music 

○ Catch up with a friend 

○ Do anything that makes your heart 

sing 

○ Indulge in your favourite meal 

○ Book tickets to a comedy festival 

or watch a funny movie 

○ Write a gratitude list 

○ Share funny jokes and make people 

smile 

○ Organise a short break to relax 

and unwind! 

Although it is important to focus on 

your own needs and growth, living an 

altruistic life helps add purpose and a 

sense of joy, which cannot be achieved 

by always looking inwards. Look 

around you... Find ways to help people 

through random acts of kindness, 

genuine compliments and selfless 

service to enrich the lives of others. 

Find ways to make people smile and 

feel cared about. 

Always remember – you are doing 

your best! 

Author: Sam Weston, 

Mad Snake Cafe Owner 

28 Austin Lane , 

Darwin, NT 

0416 784 968 

madsnakecafedarwin 

@gmail.com 

Mad Snake Café 

Darwin 

Since I opened original Mad Snake in 2019, I have 

always hosted family friendly events in the city. 

I have met so many great groups of people that I host a movie 

night. 

I try and do Toy Fair each year. 

I run Zombie Walk. 

I try and run Cosplay events. 

I host Esports monthly. 

All these cool locals gave me the drive to get all the Darwin geeks 

in a room. 

And we ended up with Tropicon last year and I thought it was 

awesome. 

And guess what, Nov 18th this year, we got Tropicon 2023! 

Stay tuned to our socials for future events for all ages! 

WE HAVE CREATED A COMFORTABLE SPACE TO ENJOY - 

IT’S TIME FOR EVERYONE TO HAVE SOME FUN!! 

I'm a high school dropout. I joined the army in 1998. One year 

later, I was part of Australia's biggest deployment since Vietnam - I 

was one of the 1500 soldiers with INTERFET helping restore 

order to the beautiful people of East Timor. 

On my 21st birthday, I was boarding SIEVS on Op Relex. Then 

another tour of Timor in 03 

I got out as a Corporal doing most of my time in Darwin... 

I met my best friends for life and had some funny adventures with 

them. Next, I did 10 years in Corrections. While I didn't love 

working in Prisons, I met some great people and learnt 

compassion and when to pick my fights. 

Between trying to raise kids, normal life pressures and regularly 

fighting my secret demons, and after (let's be honest) a mental 

breakdown, I moved back to Darwin, where I've slowly built 

myself to what I think is the best Sam I can be. I'm far from 

perfect but I'm trying to improve. 

I'm now a Darwin Cafe owner - I 

survived the downturn the 

crimewaves and covid... I'm still 

here. And that, my friend, is a skill 

you can't learn in any university. I 

have full respect and understanding of 

any small business owner in NT. I’m a 

strong advocate for veterans! 

My next goal is NT politics – 

follow us on Facebook! 

B O DY 





The 5 LOVE 

LANGUAGES® 

Author: The 5 Love Languages ® 

CONNECTING WITH YOUR LOVED ONES 

The premise of The 5 Love Languages ® book is quite 

simple: different people with different personalities 

give and receive love in different ways. By learning to 

recognize these preferences in yourself and in your 

loved ones, you can learn to identify the root of your 

conflicts, connect more profoundly, and truly begin to 

grow closer. 

Step 1 : Learn Your Love Language ® - Get ready for 

an "aha" moment! Discovering your own primary 

love language will help you better understand 

yourself, as well as teach others how to love you 

best. 

Step 2: Exchange Your Results - Relationships go two 

ways. Once you discover your love language, share it 

with your loved ones. Then, ask them to share their 

results with you so you can love them better. 

Step 3: Strengthen Your Relationships - People grow 

closer when they choose to consistently speak each 

other’s love language. For the best understanding of 

the love languages and dialects, read The 5 Love 

Languages ® . 

The 5 Love Languages ® : 

♥ Words of affirmation - This language uses words 

to affirm other people. 

♥ Quality time - This language is all about giving 

the other person your undivided attention. 

♥ Physical touch - To this person, nothing speaks 

more deeply than appropriate physical touch. 

♥ Acts of service - For these people, actions speak 

louder than words. 

♥ Receiving gifts - For some people, receiving a 

heartfelt gift is what makes them feel most loved. 

“When we feel disconnected from the people we care 

about, life is a lonely place. The 5 Love Languages ® is a 

simple and effective way to strengthen your 

connections, so you can experience greater joy and 

harmony in all of your relationships.” Gary Chapman – 

the 5 Love Languages ® 

Sources: https://5lovelanguages.com https://ayearofdates.au/ 


TAKE THE FREE QUIZ: 

https://5lovelanguages.com/quizzes/lovelanguage/ 

DOWNLOAD THE FREE 

APP: 

‘Love Nudge Mobile’ https:// 

5lovelanguages.com/resources/ 

app/ 

BOOK SUGGESTIONS: 

Dating, married, single, or simply looking for 

better ways to connect with others? There’s a 

book for you: 

Shop Now: https://5lovelanguages.com/store 

♥ The 5 Love Languages® 

By Dr. Gary Chapman 

♥ 52 Uncommon ways to 

unwind together By 

Randy Southern 

♥ 52 Uncommon Dates 

By Randy Southern 

DATE NIGHT IDEAS 

Customised Personal Acton Plan | $35 

https://5lovelanguages.com/betterlove 

The 5 Love Languages® and Better Love 

teamed up together to create an interactive 

customised actionable love plan, the perfect 

edition to any date night! 

A Year of Dates | $50 

(not affiliated with The 5 Love Languages®) 

https://ayearofdates.au/ 

A Year of Dates provides 52 Suggestions for a 

year of fun and romance - dedicate one date 

per week and learn how to connect with 

your partner in a new and refreshing way. 

Not all dates are grandiose and expensive, 

the best ones never are! 

SAVE 

WITH 

FOMO 

As 

/ 

with yin and yang, FOMO has a lighter 

counterbalance called JOMO – the Joy of 

FOMO 

We’ve all experienced that FOMO (Fear of 

Missing Out) feeling when we’re sitting at 

work and the sun is shining, or we are 

desperate to get our hands on concert 

tickets, so we don’t miss out! It’s our fear 

that drives our motivation to want 

something, like the envious posting 

location or that glistening pair of shoes on 

the sale rack. 

FOMO can lead us down a path of 

discontent and anxiety – wanting something 

that makes us feel something or a break 

from the ordinary day to day experience. 

Unfortunately, online influencers, marketing 

agencies and product developers use 

strategies to drive your fears and purchasing 

decisions! Whether we like it or not, FOMO 

can become real if we are unaware of its 

power. 

As a Department of Veterans' Affairs Veteran Card holder you 

can get automatic access to over 2,000 brands with more than 

3,000 offers. 

Since 2012, we have been working with businesses of all sizes 

to deliver exclusive offers to serving Australian Defence Force 

personnel, reservists, allied forces, veterans and their 

immediate family members. 

We understand the sacrifices made in the name of service and have been 

committed for over 8 years to creating the bridge between businesses and the 

Australian defence community for those organisations that want to say thank 

you for your service. 

APOD’s mission is to make providing benefits and recognition to our members 

simple and rewarding for businesses and to provide our members with easy 

access to local and national discount offers across all industries, not just travel 

and leisure. 

WELLNESS SAVINGS THROUGH APOD: 

DC Shoes 

Under Armour 

clothing 

OPSM 

Specsavers 

Fitnessworks NT 

AGOY Yoga 

Wicked NRG 

Supplements and 

Nutrition 

Darwin Smiles Dental 

Clinic 

Priceline Pharmacy 

Optislim 

Missing Out. 

There is so much joy to be found in saying 

‘no’ to a big night out or that new gadget 

that will jeopardise your savings goals. There 

is so much joy in being content with your 

current lifestyle and deciding to be 

conscious of the fear that drives our 

decision making. When you’re solo parenting 

and can’t attend the events you want, 

FOMO will leave you feeling frustrated and 

resentful. On the other hand, JOMO will 

leave you feeling empowered and able to be 

content with ‘missing out’. You may even 

launch a board games night, call an old 

friend or watch a romantic comedy instead! 

This simple shift of mindset can dramatically 

change your mood from surviving to 

thriving! 

Edge Health Club 

Casuarina 

Ultra Nature 

Audika Hearing Clinic 

Glucology 

Fusspot Collagen 

Beauty Products 

JOMO 

Cool Beans Mens 

Underwear 

The Lady Shake 

The Mans Shake 

Tea Tonic 

Onset Health First 

Aid Shop 

Re3 Ice Compression 

Packs 

Centr 

The Hottle 

Forager Superfoods 

Go Vita Australia 


B O DY 



HAVE YOU HEARD ABOUT BRAVERY TRUST? 

Bravery Trust is a national military charity which 

provides current and ex-serving members of the 

Australian Defence Force with financial aid, 

financial education and financial counselling. We 

work with each individual and tailor a unique 

solution addressing your most urgent needs. Our 

service is free, confidential and independent of 

the ADF. 

Bravery Trust provides an immediate financial 

safety net to veterans injured during service and 

their families. We work swiftly to address the 

immediate crisis then work longer term with 

veterans and their families to build confidence 

and skills for a financially sustainable future - 

the top four requests are rent/bond, removals, 

motor vehicle expenses and health. 

Transitioning to civilian life can catch veterans off 

guard. Our Financial Fitness program helps 

prepare for additional costs beyond ADF life. 

BRAVERY TRUST CHALLENGE COINS 

As a symbol of our mutual friendship and for 

the support of our mission, every highachieving 

Bravery Trek participant who raises 

$150 or more to support Aussie veterans is 

awarded one of our cherished Challenge 

Coins. 

A new Challenge Coin is released each year to 

reflect the changing themes of Bravery Trek 

and provide a special keepsake for those who 

return year after year to show their support 

for those who serve. 

BRAVERY TRUST 3-STEP PROGRAM: 

Money mapping 

We work with you to create a plan for debt 

repayment. Say goodbye to high-interest credit 

card balances and other debts weighing you down. 

We can help chart a path forward from 

unexpected expenses like legal and medical bills or 

child support. 

Plan of action 

We can help you stick to your money map, save 

for a rainy day, and build a reserve fund so you’re 

prepared for unexpected expenses. 

Build strong habits 

If you’ve got plans like moving, buying a home or 

starting a family, we can guide you in planning and 

laying the financial groundwork by building strong 

habits. 

ABOUT BRAVERY TREK 

Bravery Trek celebrates the service of Australian 

veterans, specifically those who serve and have 

served during contemporary wars – and raises 

vital funds to provide financial support to veterans 

who have been injured or sustained illness during 

service. 70% of veterans who receive support 

from Bravery Trust are aged 50 years or younger. 

Bravery Trek is held during Veterans’ Health Week 

(October) each year. It is a virtual distance 

challenge meaning anyone can join anywhere. Run, 

swim, cycle, paddle, wheelchair or push a pram – 

all participants help engage veterans who may 

need support and those who can refer a friend. 

Sources: https://braverytrust.org.au/ | Phone: 1800 272 837 | General enquiries: ask@braverytrust.org.au 

DEBT CONTROL 

Author: Bravery Trust 

Do you owe money and have companies chasing 

you for debt? 

Getting on top of overdue bills and outstanding debt 

is important. Here are the steps we recommend to 

help: 

1. WORK OUT WHAT YOU OWE 

Make a list of all your debts: 

• How much do you owe each company 

• What do you need to pay fortnightly to repay a 

debt/prevent debt accruing? 

• Ensure you include all debts that you owe. E.g. 

Fines, buy-now pay-later, credit cards & bills (e.g. 

Utilities, phone, internet, car). 

2. CREATE A BUDGET 

We recommend the ADF Financial Services 

Consumer Centre’s Budget planner 

• Adfconsumer.gov.au/budget-calculator 

• A budget can help you get back in control of 

spending. 

• Base your budget on your expenses, income & 

debts. 

• Your budget should include: 

– All living expenses: rent, electricity, phone, 

food, petrol, kids school & sport etc. 

– Payments to your creditors (companies you 

owe money to). 

• If your budget shows more going out than 

coming in you need to take action & make some 

changes. 

3. PRIORITISE YOUR DEBTS 

• Don’t just pay the creditors who harrass 

you the most! It might be tempting to 

resolve these debts first, but this might not 

be the best outcome. 

• Pay essential services (electricity, gas, 

water) & your rent/mortgage first. 

• Then work out your next priorities to be 

paid - is it the car, medical expenses or 

credit card? This is based on individual 

circumstances. 

4. CONTACT YOUR CREDITORS 

Creditors are the companies you owe money 

to. 

• If you can’t pay your bills or outstanding 

debts call the company as soon as possible 

- don’t wait, the problem won’t go away. 

• Ask to speak with their Hardship 

Department, ask what help or payment 

options are available. 

• Check your budget & ensure you only 

agree to payments that you can afford. 

• Make sure you stick to any agreement you 

make & let the company know if you might 

miss or be late for a payment. 

Some of these negotiations can be tricky so 

don’t be afraid to ask for help from your 

Bravery Trust Financial Counsellor on 1800 

272 837 or ring the National Debt Helpline 

on 1800 007 007. 

5. RESOLVING COMPLAINTS 

• Ask for the company’s Internal Complaints 

Team, if there is no agreement. 

• If the problem still isn’t fixed - call the 

relevant ombudsman. They’re free, 

independent and act like a referee. 

• Remember to keep making some form of 

payment while your complaint is being 

considered. 



B O DY 



FINANCIAL 

WELLBEING 

Adapted from Beyond Blue Website 

All people in Australia can be affected by 

mental and financial wellbeing challenges, 

however: young adults, women, First 

Nations Peoples and small business owners 

are more vulnerable to financial and mental 

distress. (ASIC and Beyond Blue, 2022). 

Financial wellbeing is about having the 

financial freedom to make choices that 

allow you to enjoy life. There are some 

things that affect our finances that we can’t 

control, like rising cost of living or 

unexpected expenses. But there are some 

things we can control. 

Every day we make choices with our 

money - each of these decisions, small and 

large, impact our lives, and these decisions 

also impact what we call financial 

wellbeing. 

What are the signs of poor financial wellbeing? 

• Delays recognising or acknowledging a problem, 

such as ignoring emails from banks or not 

reading bills 

• Delays seeking help 

Sources: 

https://www.beyondblue.org.au/mental-health/financial-wellbeing/money 

https://www.openarms.gov.au/signs-symptoms/gambling-and-taking-risks/gambling 

• Prolonging unhelpful behaviours like 

overspending 

• Withholding information from others, including 

our closest family and friends, and health 

professionals. 

• Withdrawing socially from family, friends and 

work colleagues 

• Self-medication and unhelpful behaviours like 

alcohol and substance misuse. 

A variety of factors influence how people respond 

to money and mental health challenges, including 

stigma, shame and our social relationships, such as; 

Financial stigma - shame, a sense of failure and 

reluctance to speak or seek help about financial 

challenges due to concerns about what other 

people might think. 

Social comparison - pressure to keep up financially 

with others and a sense of isolation when this isn’t 

possible. 

FIND HELP 

GAMBLING 

Adapted from Open Arms Website 

Almost everyone gambles from time to time. Gambling is 

a problem if you have trouble limiting the amount of 

money or time you spend gambling, and this causes issues 

for you or the people around you. Problem gamblers 

struggle to control their gambling impulses, even though 

gambling may be a negative influence on their life. 

Warning signs that gambling might be a problem include: 

• going to gambling venues alone and frequently 

• spending more time gambling than doing your 

favourite pastimes or interests 

• gambling to your last dollar 

• thinking about gambling every day 

• trying to win back money you have lost by gambling 

more (chasing your losses) 

• reaching the point where you no longer enjoy 

gambling but gamble anyway 

• finding it difficult to stop spending too much money on 

gambling 

• lying to friends and family about your gambling – how 

much you have spent or not mentioning it at all 

• feeling depressed and having trouble sleeping because 

of gambling 

• noticing other areas of your life, such as family and 

work, are being negatively affected by your gambling. 

NATIONAL DEBT HELPLINE 

https://ndh.org.au | 1800 007 007 

If you are experiencing financial stress, it may be time to seek 

help and support. You can access a free, financial counsellor 

through the National Debt Helpline or refer to the website for 

free resources and information. 

MONEYSMART 

https://moneysmart.gov.au/ 

An Australian government website helping Australians take 

control of their money with free tools, tips and guidance. 

The Moneysmart website also includes learning plans for 

schools and students. Helping students prepare to make money 

decisions is an important responsibility for educators. 

Moneysmart for teachers provides curriculum-aligned lesson 

plans that bring money to life in your classroom. 

ADF FINANCIAL SERVICES CONSUMER 

CENTRE 

https://adfconsumer.gov.au/ 

Head to the ADF Financial Services website for a range of ADF 

specific information, including goal setting, budgeting, SERCAT 

estimator, deployment planning and leadership resources. 

You can also complete a financial wellness quiz! 

https://adfconsumer.gov.au/financial-wellness-quiz/ 

If you think gambling might be a 

problem for you, visit the Gambling 

Help Online http://www. 

gamblinghelponline.org.au/ 

A short self-assessment will tell you how 

risky your gambling is. Use a gambling 

calculator to figure out how much you’re 

really spending on gambling. 

Open Arms - Veterans and Families 

Counselling provides free and 

confidential counselling support to 

veterans and their families 24/7. 

Contact Open Arms on 1800 011 046. 

Enjoyable and Rewarding Activities - https:// 

www.openarms.gov.au/get-support/self-helptools/show-all-tools/behaviours/enjoyableand-rewarding-activities 

TAKE ACTION 

Find enjoyable and rewarding activities to 

do instead of gambling 

Think about positive activities you could 

do instead of gambling (like travelling or 

seeing your friends more). Use the 

Enjoyable and Rewarding Activities tool on 

the Open Ams website to identify 

activities and plan how you will get 

involved in them. 

ESTABLISH A SUPPORT NETWORK 

Speak to your GP or counsellor and focus 

on strengthening relationships with those 

closest to you. Think about who your 

friends are and what enjoyable activities 

you can do together. If you meet friends at 

a club that has gambling facilities, consider 

meeting somewhere else to avoid 

temptation. 

MANAGE YOUR EMOTIONS WHEN 

YOU FEEL LIKE GAMBLING 

When you are overwhelmed by strong 

emotions, it’s difficult to think clearly and 

stick to big goals like 

reducing your gambling. 

Remember that 

changing any habit is 

hard work, and gambling 

regularly is a habit. 

B O DY 





STRESS-FREE 

BILLS 

Author: Deb Herring, The Top Ender 

It’s no surprise that paying bills is a 

lacklustre experience that doesn’t bring 

much joy to our lives. Even though we 

receive the benefits and comfort of air 

conditioning, entertainment 

subscriptions and mobile technology, the 

reality of paying for it can hurt! Here’s 

some tips to take the stress out of 

paying bills: 

BILLS, BILLS, BILLS 

It’s a smart strategy to calculate a realistic 

amount to cover all of your bills on an annual 

basis and then divide by the number of pay 

cycles throughout the year (fortnightly). For 

example; if your mobile phone bill is $80 per 

month x 12 = $960, then divide by 26 

fortnights = $36.92 (plus a little bit extra as a 

buffer, just in case). 

Once you have calculated the incremental cost 

of every bill you usually pay, you could create a 

specific bank account just for bills. If you ever 

receive a bill that you weren’t expecting, you 

may have accumulated additional funds in your 

account to cover it, without stress! This 

strategy will help you to see how much you 

actually spend on bills per year, which can be 

an eye-opener! 

NEEDS ASSESSMENT 

Reviewing your budget is a good opportunity 

to consider whether every cost is necessary. 

Do you have monthly subscriptions that you 

don’t use? Keeping a specific account for bills is 

an easy way to identify miscellaneous costs (ie; 

forgotten subscriptions) and to quickly address 

any bills that are draining your funds (ie; 

insurance premiums increasing annually). Are all 

of your expenses still relevant to your current 

lifestyle and situation? For example, have you 

checked whether you are still paying contents 

insurance in your previous posting location? It 

happens…! 

PAYING ATTENTION 

Once you have set up a specific bills account, you 

can schedule automatic payments every pay cycle 

- it makes sense to take a proactive approach to 

managing your bills. Just remember: the cost of 

regular Bpay transfers is a better alternative to a 

late bill payment (around $25 per transaction) 

and/or credit card interest (up to 19%). Some 

providers also offer direct debit options, however 

the entire bill amount is usually deducted from 

your account in one transaction, which can 

jeopardise your cash flow if you have planned for 

other bill payments. 

CONSUMER LEVERAGE 

As consumers, we are fortunate that we are spoilt 

for choice and can usually find a number of 

service providers that will compete for our 

business, such as mobile phone and insurance 

companies. When you pay your bills regularly 

and on time, you become a ‘customer of choice’ 

and you can often leverage your loyalty to 

negotiate better deals and discounts. As an 

added bonus - for every bill that you pay on time, 

your credit rating also increases, which is helpful 

for any big financial decisions you wish to make in 

the future. 

Managing your money is much easier when you 

have a realistic plan and you take a proactive 

approach to bill payments. 

NB: This advice is general in nature and does not 

consider personal circumstances. Please ensure that 

you conduct your own research and due diligence 

before making any financial decisions. 

ADF FAMILY HEALTH 

You may already know that you can claim up 

to $800 for each resident family member who 

is registered for this benefit, but do you know 

how it works? 

• The funds are shareable between family 

members 

• Benefits can’t be rolled over each year 

• You can claim the gap payment from every 

GP appointment covered by Medicare, 

with no limit on the amount of times or 

payment per year. 

– This also covers vaccinations 

provided by your GP (however, if 

you get a vaccine by another 

provider it is deducted from the 

$800 allocation 

So, what can you claim? According to 

PACMAN Part 9, 8.9.7 out of pocket 

expenses relating to the following services or 

products provided to an eligible dependant 

are reimbursable: 

• Consultation with a specialist, if the service 

provided has a Medicare benefit item 

number. 

• Medically prescribed appliances 

• Remedial massage services by a provider 

registered with the Australian Regional 

Health Group 

• An allied health service 

DO YOU KNOW WHAT YOU CAN CLAIM? 


• Any vaccinations provided by a chemist or 

other non-general practice provider 

• Pharmaceuticals that are not subsidised 

under the Pharmaceutical Benefits Scheme 

Note: Cosmetic service are not included and 

costs incurred for hospital admissions, stays 

and accommodation in hospitals or 

institutional settings are not reimbursable. 

FHP benefits are considered a fringe 

benefit. They're FBT reportable and 

may affect your tax assessable income. 

Please note: Information is correct at time 

of printing, September 2023 

You may not be aware of these extras that are 

also claimable: 

Smoking Reduction - Nicotine replacement 

therapy 

You can also claim the costs of these quit smoking 

programs: 

• Smokenders 

• Alan Carr's Easyway. 

Healthy eating programs - If a registered family 

member has been referred by a healthcare 

physician to one (or more) of the below: 

• A subscription program led by a dietician 

• Exercise and Sports Science Australia (ESSA) 

the Healthy Eating Activity and Lifestyle (HEAL) 

program 

• Healthy Weight for Life - option 3 of the selffunded 

healthy weight for life solutions program 

provided by Healthy Weight for Life 

• CSIRO Total Wellbeing Diet - any program lead 

by a total wellbeing health coach 

Gym Memberships and Classes - You can claim out 

of pocket expenses in your $800 allocated amount 

for the following if your registered family has been 

referred to one or more of them by a healthcare 

physician: 

• Gym membership fees 

• Any of the following classes that are facilitated 

by a provider with a registered Australian 

Business Number: 

– Personal Training 

– Pilates 

Sources: 

https://adffamilyhealth.com/ | https://www.pbs.gov.au/pbs/home 

https://pay-conditions.defence.gov.au/adf-family-health-program#health-services-you-can-claim 

– Yoga 

– Zumba classes 

Cancer Screening and Prevention - Claim out of 

pocket expenses for: 

• Skin cancer checks and mole mapping 

performed at a skin cancer clinic with a 

registered ABN 

• Bowel screening kits. 

Make sure you understand what documents and 

evidence are required to submit a claim. Head over 

to the ADF Family Health Program and click on 

Eligible Services to understand what you can claim, 

and how. 

B O DY 





GALLIPOLI RESEARCH 

PTSD AND 

COLONIC POLYPS 

Author: Gallipoli Medical Research Foundation 

The findings of new research suggest that posttraumatic 

stress disorder (PTSD) may be a risk 

factor for the formation of colonic polyps, which 

can lead to colorectal cancer. The research 

found a link between PTSD and increased 

incidence of gastrointestinal investigations, 

including colonoscopy and polypectomy – the 

surgical removal of colonic polyps – in 

Australian veterans. 

Undertaken by Gallipoli Medical Research 

Foundation (GMRF), the study analysed more 

than 138,000 case records of male veterans over 

the age of 50 who accessed health services 

funded by the Department of Veterans’ Affairs. 

The analysis showed that veterans with PTSD 

were approximately 76%-81% more likely to 

undergo colonoscopy than veterans without 

PTSD, with similar percentages for 

polypectomies. 

“The relationship between PTSD and 

polypectomy is intriguing and clearly requires 

more work to properly determine the exact 

nature of the relationship between PTSD, polyp 

formation and colorectal cancer,” said Professor 

Darrell Crawford, Director of Research at 

GMRF. 

RAISING AWARENESS OF THE 

CONNECTION BETWEEN PTSD AND 

GASTROINTESTINAL SYMPTOMS 

This research raises the awareness of the 

association between PTSD and gastrointestinal 

symptoms for clinicians and patients. A 

recommendation of the study is more physician 

and patient-centered education about the 

physical symptoms of PTSD, and adherence to 

evidence-based clinical guidelines for 

gastrointestinal screening, such as those 

developed by Cancer Council Australia. 

This is likely to improve both clinician and 

patient confidence in when colonoscopy should 

be performed, and reduce unnecessary 

procedures for patients with PTSD, as well as for 

the broader community. 

“This study draws attention to the relationship 

between PTSD and gut symptoms and the need 

for clinicians to appreciate this connection. It 

does suggest that more clinician education is 

needed in relation to the management of the 

physical comorbidities of PTSD – particularly as 

it applies to the gut, but probably to other body 

systems as well,” said Professor Crawford. 

FUTURE RESEARCH NEEDED 

Further research is planned to investigate 

similar patterns in contemporary Australian 

Defence Force (ADF) personnel, including 

younger age categories and female ADF 

personnel, with more comprehensive data to 

be collected. 

“Further work in other cohorts both within and 

external to Defence is important to see if our 

observations can be replicated in these 

populations,” said Professor Crawford. 

COLLABORATION WITH KEY 

ORGANISATIONS TO CONDUCT 

RESEARCH 

This study was carried out by Professor 

Crawford and Dr Rebecca Mellor of GMRF, in 

collaboration with Professor Luke Connelly and 

Patrick Duenow of the University of Queensland 

Centre for the Business and Economics of 

Health. 

“Studies of this magnitude require cooperation 

across many different organisations, and I am 

truly grateful for the assistance of the 

Department of Veterans Affairs in the conduct 

of this study and for the support of RSL 

Queensland in helping us to gain further insights 

into the complexities of PTSD,” said Professor 

Crawford. 

The article ‘Post-traumatic stress disorder is 

associated with a higher rate of polypectomy 

independent of an increased frequency of 

colonoscopy in Australian veterans: a retrospective 

review’ was published in the Internal Medicine 

Journal, on 12 June 2022. 

Source: 

https://www.gallipoliresearch.com.au/2022/06/27/ptsd-and-colonic-polyp-formation-linked-in-new-research 


Cancer Council NT - “We’re here to support 

Territorians affected by cancer through 

support, research and prevention 

programs.” 

SUPPORT GROUPS: 

Face to face support groups 

• Cancer Support Group Darwin 

• Ostomy Support Group Darwin 

• Cancer Support Group Katherine 

• Cancer Support Group Alice Springs 

There may be other community-based support 

groups in Darwin, Katherine and Alice Springs, 

such as Darwin Spotty Dotties. 

WIG SERVICE: 

Our Cancer Council 

NT Wig Service has 

an extensive range of 

wigs, turbans, beanies 

and scarves in a 

range of colours and 

styles. You may purchase 

our wigs and headwear 

products directly and we also have a range of 

pre-loved turbans and scarves available for loan. 

CANCER COUNCIL PRACTICAL AND 

FINANCIAL ASSISTANCE PROGRAM 

FOR THE NT: 

Source: 

https://www.cancer.org.au/nt 

Our national Pro Bono Program 

can connect you with a 

lawyer, financial planner, 

accountant or HR/ 

recruitment 

professional who 

can help you. Free 

for eligible clients. 

EMERGENCY FINANCIAL ASSISTANCE 

Once-off assistance for essentials 

& utility bills for eligible clients. 

RESOURCES 

Downloadable PDF fact sheets 

about common legal and 

financial issues for someone 

being impacted by cancer. 

https://www.cancer.org.au/support-and-services/ 

practical-and-financial-assistance/nt 

TRANSPORT TO TREATMENT – NT 

The Cancer Council NT Transport to Treatment 

program began in 2018 with sponsorship from 

Darwin International Airport and the Dry July 

foundation. 

The program provides transport for 

cancer patients from home to the Alan 

Walker Cancer Care Centre, Royal 

Darwin and Palmerston hospitals, and 

medical specialist appointments. 

If you wish to attend a support group for the 

first time or would like some more 

information, please call the Cancer Council 

NT office to confirm dates and venues on 

(08) 8944 1800 or email: admin@cancernt. 

org.au. For National Cancer Council 

information and advice, contact 13 11 20. 

B O DY 





PODIATRIST 

WHEN SHOULD I SEE A PODIATRIST? 

Most of us will walk an incredible distance over 

our lifetime, and it’s likely we’ll run into some 

problems with our feet and ankles. With a lot of 

living to do, we need to care and support the 

things that, well, support us. 

While your GP is a good place to start when 

your feet start to ache, tingle or malfunction, a 

visit to the podiatrist might also be in order. 

Podiatrists are trained to treat issues in the ankle 

and foot and can help with minor issues that 

may be causing serious pain, to more 

complicated medical situations that need 

prolonged management. 

SO, WHEN SHOULD YOU SEE A 

PODIATRIST? 

Podiatrist vs orthopaedic surgeon 

First you need to decide if it’s an issue that a 

podiatrist can treat or if it’s an issue for an 

orthopaedic surgeon. 

As mentioned, podiatrists, look after the feet and 

ankles, and typically understand biomechanics as 

well. They usually adopt a more conservative 

approach to treatment, with surgery being a final 

measure. 

Orthopaedic surgeons are trained to treat the 

entire musculoskeletal system, with some 

practising in specialties like feet and ankles, hands 

or knees. Orthopaedic surgeons can treat an 

underlying problem in your foot, with an 

understanding of how your foot interacts with 

the rest of your body. 

It’s recommended you see a highly qualified 

orthopaedic surgeon for any surgical 

intervention after first consulting a podiatrist or 

your GP. 

Cause for concern 

WHEN SHOULD I SEE A 

Adapted from Defence Health HQ 

While you can visit a podiatrist for issues like 

serious ingrown toenails, and bunions, they are 

Source: 

https://healthhq.defencehealth.com.au/2021/04/04/when-should-i-see-a-podiatrist/ 

trained to treat and manage more impeding 

issues as well. Problems like athletes foot, heel 

pain, flat feet, and gout can be effectively 

treated by a podiatrist. Podiatrists can also help 

provide orthotic insoles for shoes which can 

help relieve heel pain, rectify flat feet, or provide 

a more comfortable walk. 

Issues with your feet can arise as a side-effect of 

diseases like diabetes. As nerves can become 

damaged in the legs and feet through 

neuropathy, diabetes sufferers can experience 

reduced-sensation and feeling in their feet. This 

can have flow-on effects like cuts or blisters 

developing into ulcers. Diabetes patients are 

often unaware their feet are struggling and issues 

can go unnoticed – and before long become 

serious. 

As with any medical issue, it’s always best to seek 

out specialist advice and treatment from health 

care professionals. In this case, podiatrists are the 

feet and ankle experts. Their medical training and 

education, as well as clinical experience, has 

focused on the body’s lower extremities. There 

would be little in the feet and ankles that 

podiatrists don’t know about. 

DHL Disclaimer: A podiatrist performing surgery 

must be registered with the Australasian College of 

Podiatric Surgeons. As there is no Medicare item 

number for a podiatric surgeon’s services, most 

health funds do not pay benefits under their 

hospital cover for podiatric surgery. Treatment by an 

orthopaedic surgeon does attract a Medicare 

benefit, and depending on the level of hospital 

cover, private medical and hospital benefits. 

My name is Genie Diaz, I am 

an ex-ADF member and one 

of the owners of Darwin 

Smiles dental clinic in Fannie 

Bay. I would like to help out 

the serving and ex-serving 

families in our Darwin area by 

offering discounted dental 

treatment to ADF, ex-ADF and 

their immediate families. 

NO DENTAL OUT-OF- 

POCKET COSTS for 

Defence kids' general dental 

treatment. Bringing up your 

kids while serving and even 

afterwards can be hard and 

here at Darwin Smiles 

Dental we appreciate that! 

Don't let your little ones' 

dental care get forgotten 

just because you've had to 

move again. If your family 

already has private health 

cover with a dental component, Darwin Smiles will 

WAIVE THE GAP for all kids under 18 covered by your 

policy for check-ups, X-rays, cleans, fluoride treatments, 

fissure seals, fillings and mouthguards. All health funds 

are accepted. Then, when it's time for your family to 

move again, we will be happy to forward your records 

to your next dentist! Please, note that this offer does 

not apply to specialist dental treatment, such as 

orthodontics. Skip the Gap for Defence kids! 

Unit 4 / 9 Keith Lane, Fannie Bay 

08 8981 9993 

admin@darwinsmiles.com.au 

www.darwinsmiles.com.au 

ABOUT THIS PROMOTION 

Show your ADF, ADF spouse, DVA 

card or APOD card and receive 10% 

off all general dental treatment at 

Darwin Smiles Fannie Bay dental clinic 

for you and your immediate family! 

This offer can be used in addition to 

any rebates provided by your private 

health fund. 

DEAL TERMS & CONDITIONS 

This offer is available to all current 

serving defence members, veterans 

and their immediate family. The offer is 

not valid for specialist dental 

treatment such as orthodontics. 

B O DY 





DISABILITY support 


If you, or someone you care about, has been diagnosed with a disability, we have 

researched some local services to help you navigate the range of services that may be 

available to you: 

▷ Advocacy Service: The Darwin Community 

Legal Service has free legal support and 

advice for people in the Top End. Go to the 

Darwin Community Legal Service website 

or freecall 1800 812 953 - http://www.dcls. 

org.au/ 

▷ Advocacy Service: The Disability Advocacy 

Service has free support and advice for 

people in Central Australia. Go to the 

Disability Advocacy Service website or call 

08 8953 1422 - http://das.org.au/ 

▷ National Service via the NDIS (National 

Disability Service Scheme 

To check if you are eligible for the scheme, 

or for more information, call the NDIS on 

1800 800 110 or go to the National 

Disability Insurance Scheme website - https:/ 

/www.ndis.gov.au/ 

▷ Territory Equipment Program (TEP) and 

the Seating Equipment and Technical 

Service (SEAT) 

Are you needing equipment to help support 

your independence, mobility and confidence 

within the home and community; if you are 

not on the NDIS scheme you may be 

eligible for free support by the NT 

Equipment programs. 

Ph: (08) 89228228 

Email: SEATDarwin.THS@nt.gov.au 

Sources: 

https://nt.gov.au/wellbeing/disability-services/disability-advocacy 

https://nt.gov.au/wellbeing/disability-services/access-to-disability-services-in-nt 

https://health.nt.gov.au/professionals/disability-equipment-program 

▷ Defence Member and Families Support 

(DMFS) 

Speak to DMFS for assistance with gaining 

Special Needs recognition 

◇ 

◇ 

◇ 

https://pay-conditions.defence.gov.au/ 

register-your-dependants-special-needs 

Website - https://health.nt.gov.au/ 

professionals/disability-equipmentprogram 

https://www.defence.gov.au/adfmembers-families 

https://defence.gov.au/membersfamilies/Family/special-needs.asp 

https://engage.forcenet.gov.au/ 

provider/defence-special-needssupport-group-inc 

▷ Defence special needs: 

1800 037 674 

http://dsnsg.org.au/ 

ADDITIONAL SUPPORT SERVICES: 

Integrated disAbility Action 

http://idainc.org.au/ 

National Disability Services 

https://www.nds.org.au/ 

Carers Australia (NT) 

http://www.carersnt.asn.au/ 

Autism NT 

http://autismnt.org.au/ 

People with Disability Australia 

http://www.pwd.org.au/ 

IS YOUR 

ALCOHOL CONSUMPTION 

ON THE RIGHT TRACK? 


For many Australians, alcohol is a part of our social 

and cultural activities. We may consume alcohol for 

many reasons; to celebrate, socialise or commiserate 

with others. Some people may feel that alcohol helps 

them deal with problems such as anxiety, stress 

and/or difficulty sleeping. 

The ON TRACK with The Right Mix app has 

been designed for serving and ex-serving 

ADF personnel and veterans. 

Manage alcohol consumption 

The app will help you manage your alcohol 

consumption by tracking your drinks and providing 

information on the impact it may have to your budget, 

fitness and wellbeing, with the following features; 

• Track your drinking and spending in real time or 

add drinks to previous sessions. 

• Set a budget for a night out and get a reminder 

when you've reached your budget. 

• Learn how much exercise you need to do to burn 

off the alcohol you've consumed. 

• Get a personalised wellbeing score based on the 

amount you drink. 

• Track your drinking, wellbeing and spending 

through weekly and monthly graphs. 

• Find out where to get professional help if alcohol 

is impacting on your daily life. 

• Email your ON TRACK drinking history to 

yourself or a health clinician. 

Drinking behaviours 

Drinking can become a habit – a beer with mates, a 

bottle of wine with dinner and a few stubbies at the 

BBQ. Sometimes, this habit can become something 

that is more difficult to shake. Responsible drinking is 

about moderating and managing your alcohol 

consumption in healthy ways. 

Listen to your friends and family - have they 

commented on how much you’re drinking? If so, your 

drinking might have become a problem, even if you 

don’t feel like it has. 

Australian guidelines 

The Australian Guidelines covering alcohol use are set 

by the National Health and Medical Research Council 

(NHMRC). 

The 2020 Guidelines recommend we do not drink 

any more than four standard drinks on any one day, 

and no more than 10 drinks per week. 

Alcohol affects everyone. How it affects you depends 

on how much you drink, your health, your age and 

other factors. 

Problems associated with risky drinking 

Risky drinking increases your chances of being injured 

or killed. Regular and heavy drinking can lead to 

serious health conditions such as heart disease, cancer, 

liver disease and dementia. 

Heavy drinking is also associated with a range of 

mental health conditions because people often drink 

in an attempt to manage the symptoms of 

posttraumatic stress (also known as PTSD), 

depression or anxiety. 

Issues for families 

Sources: 

https://www.openarms.gov.au/resources/apps-and-online-resources/right-mix-app 

https://www.openarms.gov.au/living-well/drink-responsibly 

https://www.openarms.gov.au/signs-symptoms/alcohol-and-substance-use/alcohol-use 

Drinking doesn't just affect the person who’s drinking. 

Drinking affects partners, children and other family 

members as well. 

It’s hard to force people to change when they don’t 

want to. There’s no ‘perfect’ way to talk to a loved one 

about their drinking, but here are a few tips that might 

help you: 

• Try not to argue with your loved about their 

drinking – it may make them more determined 

not to change. 

• Instead of criticising behaviour that’s unhelpful or 

unhealthy, support or encourage behaviours that 

are helpful or healthy. 

• Feel free to express your opinion, but be prepared 

to listen when others express theirs. 

For free and confidential counselling, call us on 1800 

011 046. Support is available 24/7 for veterans and 

their family. In immediate danger, call 000. 

Your GP is always a good place to start when trying 

to overcome a drinking problem. If you’ve been 

drinking heavily and are thinking about cutting back or 

stopping, it’s important to see a doctor who can check 

to see if you’re alcohol dependent. People who are 

alcohol dependent can experience a range of 

symptoms if they just stop drinking, including some 

that can be dangerous, such as seizures. 

Having more social connections, getting better at 

problem solving and learning to manage unpleasant 

feelings are really important ways of changing your 

drinking behaviour. You might like to consider other 

enjoyable and rewarding activities you can do instead 

of drinking. 

B O DY 





HEART 

health 

Adapted from Health Direct Website 

UNDERSTANDING 

CHOLESTEROL 

Cholesterol, both produced by the body and 

found in food, plays a vital role but can be 

harmful in excess. It's crucial for cell walls and 

hormone production, with the liver producing 

most, supplemented by dietary intake. 

Cholesterol travels through lipoproteins, 

mainly High-Density Lipoprotein (HDL) and 

Low-Density Lipoprotein (LDL). HDL, the 

‘good’ cholesterol, aids in removing artery 

cholesterol, while LDL, the ‘bad’ one, deposits 

cholesterol in arteries, elevating heart disease 

risks. 

Excessive cholesterol leads to atherosclerosis, 

where LDL cholesterol accumulates in 

arteries, forming plaques that constrict blood 

flow, imperiling heart health. YOUR 

CHOLESTEROL 

To lower high LDL cholesterol: 

• Dietary Choices: Cut saturated fats, 

avoiding cakes, fatty meats, butter, and 

full-fat dairy. Say no to coconut or palm 

oil. Opt for a high-fibre diet filled with 

veggies, fruits, whole grains, and plant 

sterol-enriched foods. 

• Physical Activity: Amp up physical activity 

levels, promoting lower cholesterol and 

better heart health. 

• Medication: In cases where lifestyle 

changes fall short, your doctor may 

prescribe cholesterol-lowering drugs. 

Understanding cholesterol nuances is pivotal 

for heart health. By adopting a heart-healthy 

lifestyle and consulting healthcare 

professionals, you can take charge of your 

cholesterol and reduce associated risks. 

Sources: https://www.healthdirect.gov.au/how-to-lower-cholesterol 

https://www.heartfoundation.org.au/bundles/healthy-living-and-eating/keeping-your-heart-healthy 

Keeping your heart healthy is a daily 

commitment. Here are the essentials for a 

heart-smart life: 

MANAGE BLOOD PRESSURE 

• High blood pressure is a significant heart 

disease risk. 

• Stay physically active to control it. 

• Cut back on salt intake. 

• Regularly monitor your blood pressure with 

your doctor. 

• If you're 45 or older (30 for Indigenous 

individuals), consider a Heart Health Check 

to evaluate risk factors and chart hearthealthy 

changes. 

HEART-HEALTHY DIET 

• Prioritise long-term dietary patterns rich in 

whole grains, fibre, antioxidants, and 

unsaturated fats. 

• Amp up fruits, vegetables, and whole grains 

while embracing healthy fats from sources 

like avocados, nuts, fish, and seeds. 

• Reduce salt intake, substituting it with herbs 

and spices. 

STAY ACTIVE 

• Regular physical activity minimises heart 

attack and disease risk factors. 

• Start with small steps, progressing to 30-60 

minutes of moderate-intensity exercise 

most days. 

• Choose enjoyable activities to stay 

motivated. 

• Engage socially during physical activities with 

friends, family, or pets. 

• Less sitting equals a lower heart disease risk. 

QUIT SMOKING 

• Smoking harms blood vessels, elevating 

heart attack and stroke risks. 

• Quitting requires persistence and planning. 

• Seek support from resources like Quitline 

(137 848) or consult your doctor. 

• Protect loved ones by refraining from 

smoking in enclosed spaces. 

Your heart's well-being rests in your hands. By 

adopting these practices, you can protect your 

heart and enhance your overall health. 

Prostate 

Cancer 

Understanding, Detecting, and Living with it 


Prostate cancer, a common ailment among men, 

warrants attention, understanding, and proactive care. 

It's crucial to be informed about this condition, its 

symptoms, and available treatments. 

WHAT IS PROSTATE CANCER? 

Prostate cancer originates in the male 

prostate gland, often growing slowly 

without symptoms. The prostate, 

responsible for semen production, can 

undergo various changes as men age. While 

most cases are slow-growing, some can be 

aggressive, necessitating prompt action. 

SYMPTOMS TO WATCH FOR 

Prostate cancer may not present symptoms 

until it reaches an advanced stage. Look out 

for frequent urination, difficulty urinating, 

discomfort, blood in urine or semen, and 

pain in the lower back, thighs, or hips. 

While these signs may not necessarily 

indicate cancer, consulting a doctor is 

essential. 

RISK FACTORS AND CAUSES 

Several factors contribute to prostate cancer 

risk. Age plays a significant role, with the 

likelihood increasing as men get older. Family 

history, ethnicity, and obesity are also key 

influencers. Men of African descent face a 

higher risk, while certain genetic factors can 

further elevate susceptibility. 

WHEN TO SEEK MEDICAL HELP 

Early detection is crucial. If you experience 

urinary changes or have concerns about 

your risk, consult a physician. For those aged 

50-69 without family history, routine 

screening isn't recommended due to 

potential false alarms and risks associated 

with unnecessary treatment. 

DIAGNOSIS AND SCREENING 

Medical evaluation typically involves a digital 

rectal examination, a PSA blood test, and an 

MRI scan. The definitive diagnosis is made 

through a prostate biopsy. Grading systems 

help determine the cancer's aggressiveness. 

Sources: https://www.healthdirect.gov.au/prostate-cancer 

https://www.cancer.org.au/cancer-information/types-of-cancer/prostate-cancer#: 

~:text=It%20is%20estimated%20that%20more,the%20time%20they%20are%2085. 

Did you 

know? 

It is estimated that more than 

25,400 males were diagnosed 

with prostate cancer in 2023. The 

average age at diagnosis is 70 

years old. Prostate cancer is the 

most commonly diagnosed 

cancer in Australia, and it is 

estimated that one in six males 

will be diagnosed by the time 

they are 85. 

TREATMENT OPTIONS 

The choice of treatment depends on factors like 

cancer aggressiveness, stage, PSA levels, age, and 

overall health. Options include: 

1. Watchful Waiting: For localized, slow-growing 

cancers, monitoring through regular PSA tests 

may be suitable, avoiding invasive treatments. 

2. Active Surveillance: Combines PSA tests, MRIs, 

and biopsies to monitor low-risk cancer, with 

treatment if necessary. 

3. Radical Prostatectomy: Surgical removal of the 

prostate may be recommended for certain cases. 

4. Radiation Therapy: Delivered externally or 

internally through brachytherapy, radiation can 

target the cancer. 

5. Medication: Androgen deprivation therapy 

(ADT) can shrink or slow cancer growth, often 

used alongside radiotherapy. 

COMPLICATIONS AND LIVING WITH 

PROSTATE CANCER 

Treatment can lead to side effects like erectile 

dysfunction, urinary incontinence, and urinary 

urgency. ADT can cause hormone-related effects. It's 

essential to seek support, share concerns, and 

address emotional well-being when dealing with a 

prostate cancer diagnosis. 

Prostate cancer is a multifaceted condition that 

requires tailored care and awareness. Understanding 

risk factors, timely screenings, and informed 

treatment decisions can greatly improve 

outcomes for those affected by 

this prevalent disease. 

B O DY 





SKIN CANCER 

WHEN WAS THE LAST TIME YOU CHECKED YOUR SKIN? 


The best way to ensure skin cancer is found 

early is to get to know your skin and what’s 

normal for you. 

Any changes including new spots, or changes 

in shape, colour or size of an existing spot 

should be checked by your GP. 

Most skin cancers are found by people 

checking their own skin or are noticed by a 

loved one. Involve a close friend or loved 

one in helping you to complete the regular 

checks. 

Did you 

know? 

○ More than two in three 

Australians will be 

diagnosed with skin cancer 

in their lifetime. 

○ About 2,000 Australians 

die from skin cancer each 

year. 

○ Australia has one of the 

highest rates of skin cancer 

in the world. 

○ It is estimated that 

approximately 200 

melanomas and 34,000 

other skin cancer types per 

year are caused by 

occupational exposures in 

Australia. 

There are many types of skin cancers, a common type 

is Melanoma; below are the signs to look for when 

completing your regular checks: 

A: Asymmetry - One half does not match the other. 

B: Border irregularity - The edges are irregular, ragged, 

notched or blurred. 

C: Colour variation - The colour is not the same all 

over, but may have shades of brown or black, or even 

red, white or blue. 

D: Diameter -The area is larger than 6 mm or is 

growing larger. 

E: Evolution - Changing in size, shape, colour, elevation 

or another trait (such as itching, bleeding or crusting). 

This last point is likely the strongest of all of the 

warning signs. 

GOOD HABITS TO FORM: 

Get educated on what to look for! 

Check your own skin for any changes, at least every 12 

months 

Record photos of unusual spots (take these images to 

appointments) 

Report all changes to your GP or Dermatologists, who 

are accredited with skin cancer training 

Sources: 

https://www.sunsmart.com.au/skin-cancer/skin-cancer-facts-stats 

https://melanoma.org.au/ 

https://melanoma.org.au/wp-content/uploads/2022/06/Melanoma-Prevention-and-Early-Detection-2022-Guide.pdf 

https://www.sunsmart.com.au/skin-cancer/checking-for-skin-cancer 

BREAST 

SCREEN NT 

FREE BREAST SCREENING for age 40 and over 

The BreastScreenNT program is a free breast 

screening program for women without signs or 

symptoms of breast cancer. 

A specialised low dose x-ray, called a mammogram, 

allows a doctor to see the inside of your breast. 

If you have no symptoms of breast cancer and you 

are aged between 40 and 74, you can make an 

appointment for a free screening mammogram. 

If you have a significant family history of breast 

cancer, you should talk to your GP no matter your 

age. 

Under 40 

Screening mammograms are not effective for 

women under 40. Hormones mean your breast 

tissue is denser when you are younger. On a 

mammogram, dense breast tissue shows up as a 

white area. Breast cancers also appear white so are 

more difficult to see on a younger 

woman's mammograms. 

Age 40-49 years 

You should talk to your GP about 

whether you should have a free 

screening mammogram. 

Age 50 and over 

If you are between 50 and 74 years 

old, you are encouraged to have a free 

screening mammogram. It is recommended you 

should be screened every two years. 

Research shows that a screening mammogram is the 

most effective way to detect breast cancer for 

women in this age group. 

Breast cancer symptoms and when to book a GP 

appointment: 

a lump 

redness or flaky skin on the 

breast 

dimpling of the skin 

thickening or swelling of 

part of the breast 

Sources: 

https://nt.gov.au/wellbeing/cancer-services/breastscreennt 

https://nt.gov.au/wellbeing/remote-health/breastscreen-bus 

https://www.bcna.org.au/ 

Call 

13 20 50 

No Referral 

Needed. 

pain in the breast area 

history of breast cancers in 

your family 

Breast Cancer Network Australia is a great resource 

and has a free helpline 1800 500 258 


X-RAYS, SCANS AND ALL THINGS 

RADIOLOGY 

Transition Tip 

Access to digital scans once you 

relocate is very difficult, ensure 

you leave the state with all scans 

on a disk and not just the 

reports. 

Costs associated with accessing 

images: The NT Hospital will 

charge a small fee per person. 

Local centres I-Med and Territory 

X-Ray services do not charge but 

may require minimum 2 weeks 

notice, plan ahead at the posting 

cycle. (correct at time of printing 

July 2023) 

All imaging conducted whilst an 

inpatient at the Public Hospitals, 

can be requested via their records 

department. You will need to 

arrange collection from the 

Radiology department admin 

team, but a fee applies with the 

hospital services admin team. 

Radiology Clinics 

in the NT 

I-Med radiology 

• Palmerston Health Precinct, 

Palmerston 

• Casuarina, Darwin 

• Darwin Private Hospital, 

Darwin 

Territory X-Rays 

• Stuart Park, Darwin 

Katherine Diagnostic Imaging 

• Katherine 

Medical Imaging – NT 

Government Hospital Service 

• Darwin Hospital 

• Palmerston Regional Hospital 

• Katherine Hospital 

• Gove District Hospital 

B O DY 





Do you need to travel 

interstate for medical care? 

If you do need to travel for medical 

care, do you understand your options 

for travel assistance, allowances, 

reimbursements and entitlements? 

Across Australia, if you are unable to 

receive medical care at your local 

hospital within the public health 

system, the government has a program 

called Patient Assisted Travel Scheme 

(PATS) to assist with travel costs (NB: 

each state may have slightly different 

eligibility rules), as follows: 

• return fares to and from 

appointments 

• accommodation costs of up to $60 

each night 

• ground transport costs for taxis 

and buses - up to $50 for the 

entire approved trip will be paid 

when you provide receipt/s 

• you can claim 20 cents per 

kilometre if you drive more than 

200km to an appointment. 

Additionally, within the Defence Pay 

and Conditions Manual (PACMAN), 

there may be entitlements to assist 

with travel expenses for either the 

serving member, or their dependents. 

Please note, you cannot use both PATS 

and PACMAN simultaneously, so 

please seek advice from your chain of 

command regarding PACMAN. 

Many ADF members are not aware of 

where to find the right information 

for different situations, such as; 

member and dependent benefits for 

medical and health claims, which is 

separate from compassionate travel 

(9.3.8). 

PATIENT OR DEFENCE 

ASSISTED TRAVEL 


Chapter 9, Part 2, Division 5: Travel in particular Situations 

will be relating to serving members currently on medical 

absence and requiring support for travel, accommodation or 

other allowances; and for dependents, “Specialist medical or 

dental treatment for dependants in remote locations”. 

CHAPTER 9: 

9.2.25 Travel during a medical absence 

Member benefit: Assistance with leaving hospital, 

assistance for travel to a location to wait for hospital 

admission, to reach a location under directive of the 

senior medical advisor. 

9.2.26 Specialist medical or dental treatment for 

dependants in remote locations 

Dependent benefit: Once the eligibility has been 

satisfied, Travel expenses, either by vehicle or travel can 

be approved. If the dependant needs to stay overnight at 

the treatment location, they are eligible for the 

reimbursement of the cost of the accommodation and 

meals. The maximum amount is the cost that would be 

payable for that location if they were eligible for 

travelling allowances under Part 5 for the journey. (see 

also PACMAN Chapter 9, Part 5 for Travel Allowance) 

9.3.8 Compassionate Travel 

Member and Dependent Benefit: This Division provides 

for the cost of the journey to visit a person with a 

serious or very serious illness, or who has died. 

Compassionate travel may also be available in other 

exceptional circumstances. Compassionate leave may 

not attract a compassionate travel benefit. 

Compassionate travel can be taken with other types of 

leave. A spouse or partner may be eligible for 

compassionate travel in their own right. Compassionate 

travel does not assist with accommodation or meal 

allowances, unlike some of the other specific divisions 

listed here (see 9.2.26 for Dependent travel; 9.3.9 & 

15.5.16 for members). 

9.3.9 Australians dangerously ill scheme – 

within Australia 

Member benefit: The purpose of this Division is 

to provide the support of an approved visitor to 

a member who is hospitalised in Australia with a 

very serious or serious illness. The visit from an 

approved visitor is for the benefit of the 

member. There are allowances for 

accommodation and meals under this division. 

9.5 Payment of Travel Costs 

Explains the serving members and dependent (if 

referred from 9.2.26) payment of travel costs. 

Important to note - the divisions 

mentioned may have maximum 

days of coverage, for example 21 

days. If the illness or health care 

provided is expected to be over 

21 days, PATS may be more 

suitable for dependents seeking 

medical care away from the 

posting location. 

Chapter 15, Part 5, Division 3: Special Benefits for 

health-related travel is relating to the costs directly 

related to travel for health care of the serving 

member. Please note: assisted reproductive services 

are not eligible under this entitlement. 

CHAPTER 15: 

15.5.16 Travel to another location for health 

care; 15.5.17 Provision of escort; 15.5.18 Travel 

for child to accompany a parent 

Member benefit: An escort may also be 

approved for travel under certain circumstances, 

additionally, if a child is required to travel this can 

also be taken into consideration. 

15.5.19 Class of air travel for health care 

Member benefit: Depending on the degree of 

medical state, or if the serving member is 

pregnant, economy class for flights may not be 

suitable, therefore minimum business or 1st class 

is to be considered. 

15.5.20 Living costs at another location during 

treatment 

Member benefit: Benefits are payable for 

accommodation and meal allowances. 

To initiate the Emergency Support for Families Scheme (ESFS) 

please contact the Defence Member and Family Helpline line 

on 1800 624 608. A Defence Social Worker or a staff member 

from the Member and Family Helpline in Canberra will then 

compile a minute when the ESFS is requested; and if approved 

by meeting policy criteria, travel and accommodation is then 

arranged in the most-timely manner possible. 

Emergency Support for Family Scheme (ESFS) - https://www. 

defence.gov.au/adf-members-families/crisis-support/ 

emergency-support-schemes/emergency-support-familiesscheme 

Sources: 

NT PATS - https://nt.gov.au/wellbeing/health-subsidies-support-and-home-visits/patient-assistance-travel-scheme 

PACMAN: 

Travel and Dependents: https://pay-conditions.defence.gov.au/pacman/chapter-9/part-3 

Payment of Travel Costs: https://pay-conditions.defence.gov.au/pacman/chapter-9/part-5 

Travel in Particular situations: https://pay-conditions.defence.gov.au/pacman/chapter-9/part-2/div-5 

Compassionate Travel: https://pay-conditions.defence.gov.au/pacman/chapter-9/part-3/div-8 

Dangerously Ill: https://pay-conditions.defence.gov.au/pacman/chapter-9/part-3/div-9 

Special Benefits for Health-Related travel: https://pay-conditions.defence.gov.au/pacman/chapter-15/part-5/div-3 

Information is correct as at Aug 2023. 

EMERGENCY SUPPORT 

FOR FAMILIES SCHEME 

B O DY 





THE IMPORTANCE OF 

Fun 

Author: Help Guide Website 

Just because we’re adults, that doesn’t mean we 

have to make life all about work. In our hectic, 

modern lives, many of us focus so heavily on 

work and family commitments that we never 

seem to have time for pure fun. Somewhere 

between childhood and adulthood, we stopped 

playing and having fun. But play is not just 

essential for kids; it can be an important source of 

relaxation and stimulation for adults as well. 

Play could be simply playing a game with friends, 

sharing jokes with a coworker, throwing a frisbee on 

the beach, or going for a bike ride. There doesn’t 

need to be any point to the activity beyond having 

fun and enjoying yourself, which has loads of health 

benefits to our overall wellbeing! 

THE BENEFITS OF PLAY AND FUN 

Relieve stress - Play is fun and can trigger the release 

of endorphins, the body's natural feel-good chemicals. 

Improve brain function - Playing chess, completing 

puzzles, or pursuing other fun activities that challenge 

the brain can help prevent memory problems and 

improve brain function. 

Stimulate the mind and boost creativity - You'll learn 

a new task better when it's fun and you're in a 

relaxed and playful mood. Play can also stimulate 

your imagination, helping you adapt and solve 

problems. 

Improve relationships and your connection to others 

- Sharing laughter and fun can foster empathy, 

compassion, trust, and intimacy with others. 

Developing a playful nature can help you loosen up in 

stressful situations, break the ice with strangers, make 

new friends, and form new business relationships. 

Keep you feeling young and energetic - Play can 

boost your energy and vitality and even improve your 

resistance to disease, helping you function at your 

best. 

By making a conscious effort to incorporate more 

humour and play into your daily interactions, you 

can improve the quality of your love 

relationships—as well as your connections with 

co-workers, family members, and friends. 

Sources: 

https://www.helpguide.org/articles/mental-health/benefits-of-play-for-adults.htm 

CREATING OPPORTUNITIES TO PLAY 

Host a regular game night with friends or 

family. 

Arrange nights out with work colleagues: 

bowling, playing pool, miniature golf, or 

singing karaoke. 

Schedule time in a park or at the beach to 

throw a Frisbee or fly a kite with friends. 

Play with a pet. 

Surround yourself with playful people. 

Attend community events and go on 

rides. 

Dress up for Halloween. 

Make an indoor cubby house. 

Organise games and charades at a party. 

Invest in art supplies, construction toys, or 

science kits and create something new. 

FUN AT WORK 

Many dot-com companies have long recognized the 

link between productivity and a fun work 

environment. Some encourage play and creativity by 

offering art or yoga classes, throwing regular parties, 

providing games such as ping pong, or encouraging 

recess-like breaks during the workday for employees 

to play and let off steam. These companies know 

that more play at work results in more productivity, 

higher job satisfaction, greater workplace morale, 

and a decrease in employees skipping work and staff 

turnover. 

Success at work doesn't depend on the amount of 

time you work; it depends upon the quality of 

your work - the quality of your work is highly 

dependent on your wellbeing. When the project 

you're working on hits a serious glitch, take some 

time out to play and have a few laughs. When you 

play, you engage the creative side of your brain and 

silence your “inner editor,” that psychological barrier 

that censors your thoughts and ideas. This can often 

help you see the problem in a new light and think 

up fresh, creative solutions. 

Playing at work: 

• keeps you functional when under stress. 

• refreshes your mind and body. 

• encourages teamwork. 

• increases energy and prevents burnout. 

• triggers creativity and innovation. 

• helps you see problems in new ways. 

TIPS FOR MANAGERS 

It's tempting to think that the best way to cope 

with an ever-increasing workload is to push your 

employees to work longer and harder. However, 

without some recreation time, it's more likely 

that work will suffer and your workers will 

become chronically overwhelmed and burned 

out. Encouraging play, creates a more lighthearted 

work atmosphere and encourages 

employees to make time for their wellbeing. 

FINDING YOUR PLAYFUL SIDE 

It's never too late to develop your 

playful, humorous side. If you find 

yourself limiting your playfulness, it's 

possible that you're self-conscious and 

concerned about how you'll look and 

sound to others when attempting to be 

light-hearted. Adults often worry that 

being playful will get them labelled as 

childish. Children are incredibly creative, 

inventive and are constantly learning. 

Remember that as a child, you were 

naturally playful; you didn't worry about 

the reactions of other people. You can 

reclaim your inner child by setting aside 

regular, quality time for fun and play. 

FUN WITH FAMILY 

Play can bring you closer together and 

strengthen the parent-child bond that will last a 

lifetime. 

Give your child your undivided attention - Turn 

off the TV and your phone and make time to 

play with your child without distraction. Having 

your undivided attention makes your child feel 

special. 

Get down to your child's level - That may mean 

getting down on your knees or sitting on the 

floor. Engage in activities they enjoy and learn 

about why they enjoy it! 

Let your children take the lead - Become part of 

their game rather than trying to dictate the play. 

In pretend play, let your child call the shots, 

make the rules, and determine the pace of play. 

Ask questions and follow along—you'll likely get 

drawn into imaginative new worlds that are fun 

for you, too. 

B O DY 





HOW SAFE IS YOUR 

HOME 

Author: Neighbourhood Watch NT 

Home break-ins are one of the most common 

crimes in the Territory. In many instances breakins 

are crimes of opportunity with entry gained 

through an open or unlocked door or window. 

You can improve your home security by 

implementing the following advice. 

COMPLETE HOW SAFE IS MY PLACE? 

How safe is my place? is a free self-assessment 

tool which will help you to evaluate your 

current security levels and provides an 

individualised report with best-practice advice 

to improve your home security. This selfassessment 

tool is based on the internationally 

recognised, Crime Prevention Through 

Environmental Design (CPTED) principles. 

SECURE YOUR HOME 

Securing your home is the easiest and best way 

to prevent crime. 

• Ensure your home is locked, even when you 

are there. 

• Fit quality security doors, windows, locks, 

alarms and lighting. 

• Secure all windows and doors, particularly in 

areas that are unoccupied. 

• Activate alarms, smoke detectors and 

security lighting. 

• Lock your gates, sheds and garages – use 

padlocks, including on your letter box. 

• Avoid hiding spare keys outside of your 

home - instead consider leaving them with a 

trusted neighbour or friend. 

• Avoid leaving tools and other items outside 

that could be used to break into your home. 

HEY THERE 

! 

NEIGHBOUR 

MY NAME IS: 

I LIVE AT: 

YOU CAN CONTACT ME: 

AWAY FROM HOME 

Give your property the “lived in” look when you’re 

out by leaving a light on and the radio playing. 

Submit the online Absentee Advice Form on our 

website when you are going away for an extended 

period of time to provide Police, Fire and Emergency 

Services with contact details if there is an issue at your 

property. 

OUT OF SIGHT, OUT OF MIND 

Keep your valuables and car keys in a secure location 

away from the front of the house. Mark your valuables 

with your NT Driver’s Licence number and consider 

keeping an asset register with photos of your valuables. 

Avoid keeping large quantities of cash in the home. 

GET NEIGHBOURLY 

nhwnt@nhwnt.org.au 

08 8999 0847 

HEALTHY 

Your neighbours can be your number one crime 

prevention tool and connecting with them can help to 

create safer and happier Territory neighbourhoods. 

• Your neighbours can: 

• reduce prowling, loitering and burglary by 

reporting suspicious people or vehicles to 

Police 

• keep an eye on your property when you are 

away from home 

• keep a spare key for you instead of leaving it 

outside your property 

• be your “go to” in the event of an emergency. 

• Use the Hey There Neighbour! resource on our 

website to introduce yourself to your neighbours and 

connect with your community. 

Source: 

https://www.nhwnt.org.au/home-safety 

Feel free to come and say hello or ask a favour should you ever need one. 

I’m always happy to have a chat and help out! 

HOME 

PUTTING THINGS AWAY 

Clutter attracts clutter; all it takes is a day of not putting 

things away before the chaos appears. 

DEDICATED STORAGE 

Creating dedicated storage makes it easy for your family 

to find things and out them away after use, saving you 

time and money. 

FUNCTION AND FLOW 

Is your home layout and organisation working for you? If 

not, it may be time to rearrange your schedule or your 

furniture to make it work around your lifestyle and 

needs. 

MAKE YOUR BED 

It always feels nice to dive into a comfortable and 

enticing bed at the end of a busy day, so that extra 5 

minutes of bedmaking in the morning will prepare you 

for a relaxing bedtime routine! 

DISINFECT SURFACES 

Wiping surfaces after use is the quickest way to keep 

your home healthy, including kitchen benches, bathroom 

sinks and keeping a window cleaner in the shower to 

avoid a build-up of soap and grime. 

QUICK CLEAN OUT 

Take a few minutes to do a quick clean out of 

cupboards, drawers and your refrigerator to reduce 

clutter. For example; dispose of out-of-date food from 

the fridge or pantry while you’re waiting for the kettle to 

boil. 

BUGS AND ANTS 

Keep ants, moths and cockroaches at bay by storing food 

in sealed containers, wiping down food spills and crumbs 

right away, and disposing of waste correctly. 

BEDTIME ROUTINE 

Setting a regular bedtime routine will help to feel 

organised and prepared for the next day. Set out 

tomorrow’s clothing, tidy toys and remove clutter from 

benches before heading to bed. This will also save you 

time and stress in the morning. 

AVOID VOC’S AND CHEMICALS 

Swap out harsh cleaning chemicals and synthetic 

materials for natural, environmentally friendly alternatives. 

Reduce the presence of volatile organic compounds 

(VOCs, chemical gases emitted into the air) by 

minimising exposure to air fresheners, perfume, smoking/ 

vaping, pesticides, solvents and paints. 

Seek advice from the supplier or manufacturer, 

particularly if the information displayed on the container 

is not clear — ask for the product’s material safety data 

sheet (MSDS). 

Sources: 

https://www.yourhome.gov.au/live-adapt/indoor-air-quality 

https://sanitair.com.au/air-conditioner-cleaning-darwin/ 

https://www.wellbeing.com.au/at-home/home/10-tips-for-a-happy-healthy-home.html 

GET ORGANISED 

If you feel like you’re struggling with clutter and 

home health, engage a personal organiser or 

cleaner who can assist with improving health 

and happiness of your home. 

DANDER AND DUST MITES 

Pet dander and dust mites can aggravate hay 

fever, asthma, nasal inflammation and eczema. 

Dander and dust mites are generally present in 

soft furnishings, including carpet, bedding and 

furniture. 

Vacuum often with a high-quality vacuum 

cleaner and wash or replace bedding and other 

soft furnishings frequently. 

VENTILATE 

Dampness and poor airflow encourage 

damaging mould growth. A mouldy, damp 

home can lead to serious health issues, such as 

respiratory infections and chronic fatigue. 

Open the windows often to circulate the air 

and use the extraction fans in the bathroom, 

kitchen and laundry to avoid condensation 

build-up. 

Hang up wet towels immediately after use and 

air bedding in the sunshine to kill bacteria. 

Achieving better indoor air quality 

There are 5 key aspects to achieving better 

indoor air quality: 

PREVENT 

Do not allow potentially harmful 

products into the home. 

ELIMINATE 

Identify the source of air problems and 

wherever possible eliminate them through 

better product selection and design. 

VENTILATE 

Ventilate the home to remove pollutants 

before they accumulate to levels that can pose 

health and comfort problems. 

SEPARATE 

Separate problem materials from occupants by 

using air barriers or sealers such as coatings. 

ABSORB 

Indoor plants can be used to improve 

the quality of the indoor environment, 

as well as to add beauty. 

B O DY 





Author: Annaliese Erin, Parent Coach 

Do you actually not have time, or do 

you actually not have the patience? 

If we want kids who are patient, we must role 

model patience at the hardest of times. 

We ALL had parents who said “be patient” and 

yet struggling with patience (and their child’s) is 

one of the most common issues parents face 

daily. 

If saying “be patient” worked - WE’D ALL BE 

EXPERTS AT PATIENCE! 

Having patient parents is what helps children 

learn patience - they do as we do, not as we 

say. 

Times I practice patience and emotional 

regulation everyday: 

◇ When my daughter chooses her outfit 

◇ When there’s meltdowns over transitions 

◇ Getting multiple children into the car 

◇ Getting multiple children out of the car 

◇ Hearing mum numerous times per minute 

◇ Taking any children to the shop 

◇ During the kids arguments over who did 

what 

◇ When the plan has to change because of an 

unforeseen circumstance or meltdown 

Ways to show patience: 

◇ 

◇ 

Deep breaths often throughout the day 

Reframing my thoughts “It’s just one extra 

PARENTING 

with patience 

Sources: 

https://www.facebook.com/annalieseerinparentcoach?mibextid=LQQJ4d 

https://linktr.ee/Annalieseerin 

◇ 

◇ 

◇ 

◇ 

◇ 

◇ 

◇ 

minute, in the grand scheme of things, one 

minute isn’t much” 

Acknowledging how I’m feeling “This is hard, 

I can do hard things” 

Knowing my priorities “Connection and 

collaboration are most important to me” 

Patting myself on the back “You did well, you 

were patient and patience equals emotional 

safety” 

Making it a challenge “This is my chance to 

show up as the parent I desire to be” 

Putting my ego away “What I want isn’t any 

more important than what my child wants - 

we both matter” 

Holding boundaries “You want (to go to the 

park), we are currently (doing jobs in town) 

we will (go to the park on Saturday) - I 

wonder if putting music on would make this 

more enjoyable for us both?” 

Most importantly - establishing a daily 

connection to our family and ourselves 

We will struggle to be patient with our kids 

and our partner if we do not feel close and 

connected to them through affection, loving 

words, understanding and fun 

We will also struggle if we do not acknowledge 

our desires each day, so what is your daily 

enjoyable promise to yourself that will ensure 

your needs are being met too? 

Author: The Nappy Collective 

The Nappy Collective MISSION 

“We provide nappies for children experiencing 

disadvantage across Australia by mobilising communities, 

raising funds and encouraging social change.” 

2020 – The Nappy Collective distributed over 1 million 

nappies through the COVID-19 #1millionbums campaign 

The Nappy Collective started as a group of mums who found 

a handful of nappies that their toddlers did not fit into 

anymore. After considering the options of what to do with 

only six nappies – pass them onto a friend? Keep them for the 

next child? Throw them out - what a waste! They began to 

wonder if there were other parents out there that also had a 

handful or even half a box of nappies they were unable to use. 

What if they were able to collect all these leftover nappies and 

distribute them to families in crisis or in need? Collectively 

these handfuls of nappies could make a big difference. 

The Nappy Collective are a community based, not for profit 

run mostly by volunteers. Through their research, they have 

learned that 1 in 10 families, or 280,000 children, don’t have 

enough nappies - a situation they have named “nappy stress”. 

Nappy stress can impact families facing financial hardship, 

experiencing or at risk of homelessness, escaping domestic 

violence, seeking asylum or those impacted by natural 

disasters. 

FERTILITY 

IN THE TOP END 


Here in the Northern Territory, more specifically in Darwin, 

there is access to only one fertility clinic; Repromed. 

Repromed recommended that you seek fertility 

assistance if you have been trying to get pregnant for 12 

months or more and you are under 35 years old. If you 

are 35 years or older you may wish to seek assistance 

after trying for 6 months or even less if you 40 years or 

older. If you have specific concerns about your fertility 

such as recurrent miscarriages, a history of endometriosis, 

irregular cycles or chlamydia/pelvic inflammatory disease, or 

if your mother went through early menopause you may wish 

to seek advice earlier than the guidelines suggested above. 

COLLECTION POINTS 

(correct as at 18/03/2023) 

Electorate for Brennan NT - 

Marie-Clare MLA Palmerston 

Shopping Centre, Palmerston, NT 

830, Australia 

Lia Finocchiaro MLA 13A Zuccoli 

Plaza, 1 Zuccoli Parade, Zuccoli, NT 

0832 

Marie-Clare Boothby MLA 10 

Temple Terrace, Palmerston City, NT 

0830, 

Milestones Early Learning Parap 

12 Salonika Street, Parap, NT 0820 

Moulden Early Learning Centre 

31 Moulden Terrace, Moulden, NT 

0830 

Natasha Fyles Member for 

Nightcliff Shop 5, Nightcliff 

Shopping Town, Pavonia Way, 

Nightcliff, NT 0810 

Nicole Manison MLA, Member for 

Wanguri Shop 9B, Hibiscus 

Shopping Town, Leanyer, NT 0812 

Port Darwin Electorate Office - 

Paul Kirby MLA 133 Mitchell Street, 

Darwin, NT 0801 

SILK Laser Clinics Casuarina Shop 

9A Casuarina Square, 247 Tower Rd, 

Casuarina, NT 0810 

Sources: 

https://facebook.com/DarwinNappyCollective 

https://www.thenappycollective.com/where-todonate-nappies 

You need to decide and 

research what is the most 

suitable option for you and 

your family, it may be that you 

don’t have access to specialists 

treatment from the fertility 

clinic based in Darwin, or due 

to your posting elsewhere in 

the Northern Territory it may 

not be the most accessible 

option. 

Sources: 

https://repromed.com.au/ivf-darwin/ 

https://www.servicesaustralia.gov.au/medicare-services-for-conceiving-pregnancy-and-birth?context=60092 

B O DY 





70 years of caring. 

That is our legacy 

at Defence Health. 

Why Defence Health? 

• Not for profit 

• We look after our own 

• Special offers for veterans 

• Great value benefits 

We look after our own 

• No hassle when 

you switch 

• No waiting periods on 

equivalent cover and 

continuous cover* 

*Applicable for 60 days for those who switch to Defence Health. 

No waiting periods where waiting periods have already been served. 

Along with veterans who are at the heart of our purpose, 

more than 300,000 Australians, all with a connection to 

Defence, are also part of our family. 

We cover spouses, parents, siblings and grandchildren of 

those who serve or have served. People who work in the 

supply of goods and services to Defence are also eligible 

to join, including their family and partners. 

Private health insurance puts you 

in control of your health care 

With timely access to private hospital treatment and 

choice of doctor and the private hospital. 

Hospital cover 

From Basic Plus 

to Gold, providing 

cover for private 

hospital treatment. 

Extras cover 

Basic, mid, or top, 

provides benefits 

for a wide range 

of extras services. 

ADF families 

Exclusive Gold 

and Basic Plus 

packages for 

ADF families 

Get a quote, scan our QR 

code and see how we can 

help you or call 1800 335 425. 

For more information visit 

www.defencehealth.com.au 

Since 1953, Defence Health has 

looked after the health and wellbeing 

of veterans, their families and the 

Defence community. For great 

value health insurance, genuine care, 

support and expertise, we’re here for 

you. Because we look after our own. 

A health fund for people, 

Not for profit. 

Experience the difference 

We have special offers for veterans and ambulance cover is 

included in every policy. Plus, if your doctor chooses to use 

Access Gap, we can reduce or eliminate the out-of-pocket 

expense when you’re admitted to hospital. 

Family + option available with kids included until they turn 25. 

We support the Defence community 

Our Defence Community Relationship Officers (DCROs) 

support the community at base open days and veteran 

events. They each have lived experience either of being 

in the ADF themselves or with spouse or family members 

who are veterans or connected to Defence. 

Their key role is to inform and educate veterans and families 

about health care and break down the complexities of private 

health insurance. 

And they’ve all proudly supported the centenary of Legacy 

Australia, one of Australia’s oldest and most recognised and 

respected charities. 

As a private health insurer for the Defence community, 

Defence Health is proud to present The Legacy Centenary 

Torch Relay 2023. Our partnership with Legacy recognises 

the valuable support Legacy gives to the families of those 

who’ve made sacrifices for our country. 

The Legacy Centenary Torch Relay 

travelled to Darwin in May 2023 

We look after our own. 

“Supporting the Legacy 

centenary has been a real honour. 

I have worked in and around 

Defence for over 20 years and 

seen the valuable work Legacy 

does to support veterans’ 

families. Serving is tough on 

members and their family and 

Legacy has always been there 

for them.” 

Robert McKenzie 

Defence Community 

Relationship Officer, 

Northern Territory 

SOCIAL ANXIETY 


Social anxiety is a crippling fear of becoming the 

focus of attention and worry about what other 

people are thinking about you or doing 

something embarrassing. People with social 

anxiety disorder get so anxious and distressed in 

social situations that they often try to avoid 

those situations altogether. 

A person with social anxiety disorder might be 

scared of one specific situation (like speaking up 

in a meeting at work) or lots of different 

situations (like giving a speech, being watched 

while writing or eating in front of people). 

PHYSICAL SENSATIONS 

When we are exposed to a physical threat, our 

bodies automatically gear up to fight or run away 

– this is called the fight-flight-freeze response. 

We become more alert, our heart starts racing, 

our muscles tense up, we sweat more and 

breathe more quickly. These changes are 

designed to protect us from danger. 

But sometimes our fight-flight-freeze response is 

activated when it’s not actually helpful (that is, 

when there is no real danger). When people 

with social anxiety find themselves in a situation 

where they feel worried they will be judged, the 

fight-flight-freeze response fires up, which can be 

very uncomfortable. 

ACTIONS AND AVOIDANCE 

Because the feelings associated with the fightflight-freeze 

response are so unpleasant, our 

usual response is to get away from the situation 

that's causing anxiety. A person with social 

anxiety might start making up excuses or 

reasons to avoid situations that create anxiety. 

While this might seem sensible, 

avoiding these situations is 

actually counterproductive. 

It stops you from learning 

that they’re not really 

dangerous situations 

(and even if you do get 

anxious, you can 

handle it) and 

confirms the anxiety 

these situations 

create. 

Sources: 

https://www.openarms.gov.au/signs-symptoms/anxiety-and-fear/social-anxiety 

THOUGHTS AND BELIEFS 

People with social anxiety often have unhelpful 

thoughts about social situations. For example: 

"They must think I look silly and 

sound pathetic." 

"I am going to stuff this up." 

"I won’t know what to 

say." 

"Everyone can see 

how anxious I am." 

Negative self-talk 

makes anxiety 

worse. It reinforces anxious thoughts and 

normalises these reactions to various situations, 

making you feel more self-conscious. 

YOU ARE NOT ALONE 

Social anxiety disorder is one of the most 

common types of anxiety. About one-in-twelve 

people, or almost 2 million Australians, will 

experience it at some point in their lives. 

Research suggests social anxiety might be more 

common among older veterans, with about onein-seven 

Vietnam veterans affected. Amongst exserving 

members more broadly, about 11% of 

transitioned ADF members experience social 

anxiety disorder in a given year. 

Many people with social anxiety suffer from 

other mental health problems as well, so if you 

find self-help techniques don't resolve your 

social anxiety, it is worth considering 

professional help. 

Compared to the average person, someone with 

social anxiety is almost five times more likely to 

have depression, and almost three times as likely 

to have a problem with drugs or alcohol. 

WHAT TREATMENTS CAN HELP ME? 

Speak to your GP or 

counsellor about treatment 

options for social anxiety, 

including relaxation activities, 

challenging fears and CBT. 

B O DY 





WHAT IS 

ADRENAL FATIGUE? 


What is adrenal fatigue? 

Adrenal fatigue is a term used by alternative health 

practitioners to explain tiredness and other 

symptoms which are thought to be due to chronic 

(long-term) exposure to stressful situations. 

However, it currently is not a recognised medical 

diagnosis. Many studies have failed to prove that 

adrenal fatigue is a medical condition. 

Adrenal insufficiency 

Your adrenal glands sit on top of each kidney. Their 

role is to produce hormones, including adrenaline 

and noradrenaline. These hormones prepare your 

body for fight or flight. Adrenal insufficiency (also 

called Addison’s disease), is a recognised medical 

condition when your adrenal glands don’t make 

enough hormones. This can be due to disease or 

surgery. Addison’s disease is a rare but serious 

disease. 

Some people think that adrenal fatigue is a mild 

form of adrenal insufficiency. 

Addison’s disease can be diagnosed through blood 

tests that show low levels of adrenal hormones. 

These tests are usually normal in people who are 

told they have adrenal fatigue. 

The symptoms of Addison’s disease are: 

fatigue (tiredness) 

body aches 

unexplained weight loss 

low blood pressure 

light headedness 

loss of body hair 

skin discolouration 

What are the symptoms of adrenal fatigue? 

The main symptom of adrenal fatigue is tiredness. 

Other symptoms can be: 

trouble falling asleep 

trouble waking up 

What causes adrenal fatigue? 

mental stress 

emotional stress 

salt and sugar craving 

weight gain 

Adrenal fatigue is thought to be caused by ‘overuse’ 

of the adrenal glands. 

This is thought to be due to ongoing exposure to: 

physical stress 

Sources: 

https://www.healthdirect.gov.au/adrenal-fatigue 

The theory of adrenal fatigue was first 

introduced in 1998 by a chiropractor. 

However, at the moment there is no scientific 

evidence that this condition exists. 

FIND A HEALTH SERVICE IN YOUR AREA: 

https://www.healthdirect.gov.au/australian-healthservices/search/ 

When should I see my doctor? 

If you have unexplained fatigue or adrenal 

fatigue, check with your doctor that there 

isn’t another cause for your tiredness. Your 

doctor will probably ask you about your 

symptoms and run some tests to rule out 

other health problems. 

You may have another underlying health issue, 

such as: 

• iron deficiency 

• hypothyroidism (low thyroid levels) 

There can be many reasons why people feel 

tired all the time. It’s often not easy to find a 

cause. 

How is adrenal fatigue diagnosed? 

There are no specific tests for adrenal 

fatigue - blood tests of your hormone levels 

will usually be normal. If you have 

unexplained fatigue or exhaustion that 

doesn’t go away, see your doctor. 

How is adrenal fatigue treated? 

Although adrenal fatigue isn’t a recognised 

medical condition, you may be advised to: 

eat a healthy diet 

exercise more 

get more sleep 

give up smoking, 

alcohol and drugs, 

including caffeine 

This advice should help you to feel better. 

Some practitioners may recommend you 

take supplements for adrenal fatigue. Always 

check with your doctor or pharmacist before 

taking new supplements. Make sure that they 

don’t react with your other medicines. In 

some cases, supplements may be harmful or 

dangerous. 

Problems seem bigger 

and harder to deal with 

when you’re tired, so 

getting a good night’s sleep 

is essential in helping you 

overcome the challenges you’re 

facing. 

Restful sleep has been found to: 

• reduce stress 

• improve your memory 

• lower blood pressure 

• improve your immunity 

• make it easier to maintain 

your weight 

• improve your mood. 

Most adults need between 7 

and 9 hours' sleep a night. This 

isn't always easy to get, but it's a 

good target to aim for. 

Sources: 

https://www.openarms.gov.au/living-well/sleep-well 

SLEEP STRATEGIES 

Self-help 

There are specific factors that affect sleep quality. Some simple 

changes can help you to get the best possible sleep: 

• listen to your body clock 

• make sure your bedroom is restful and comfortable 

• avoid cigarettes, alcohol or sleeping pills 

• avoid using electronic devices within an hour of going to bed 

• exercise regularly, but not within two hours of going to bed 

• relax your mind by learning to meditate. 

If you’ve tried self-help strategies but you still can't sleep, you might 

benefit from additional support. 

A GP is always a good place to start when trying to overcome sleep 

problems. They can help you to understand your particular problem 

with sleep and refer you to an appropriate specialist for further 

assessment if necessary. 

If you are having sleep difficulties due to 

nightmares, Open Arms - Veterans and Families 

Counselling may be able to help. Call 1800 011 

046 for free and confidential 24/7 support. 

Support is also available to the family of veterans. 

FLOAT THERAPY 


What is it? 

Float Therapy experiences tend to involve lying in a body 

of water filled with a high concentration of Epsom salts, 

the water is heated to your external body temperature 

to help create the sensation that you are floating. 

There is research and evidence to suggest that float 

therapy can decrease stress and anxiety levels, improve 

mood and sleep quality, whilst decreasing chronic 

fatigue. Float therapy can also assist with pain 

management and reduced inflammation. 

Is it for me? 

Some float therapies offer capsules for 1 person, or open 

water pools with enough room for 2 people. Most float 

tanks allow you to opt for complete sensory 

deprivation or calming music and lights; whatever is 

required to enhance your state of relaxation. 

Sources: 

https://www.darwinfloatspa.com.au/ 

https://chiropracticlife.com.au/what-we-do/ifloat-life-float-tank/ 

https://therejuvenationhub.com.au/services 


We recommend speaking with the float 

therapy provider about medical conditions, 

including mental health concerns before 

starting floatation therapy. You may also need 

to discuss this option with your GP. 

Where can I go? 

City Cave Float and Wellness Centre - 

Jape Homemaker Village 365-366 Bagot 

Road, Millner NT 0810 

Chiropractic Life IFloat Life (Float Tank) - 

6/130 University Avenue, Durack, NT 

The Rejuvenation Hub Float Therapy - 

Shed 6/10 Palmer St, Katherine East NT 

0850 

B O DY 






Vitality Health & Rehab is an Exercise Physiology 

business based in the Northern Territory. With 

established clinics in the Northern Territory, 

servicing Alawa, Cullen Bay, Darwin City & 

Palmerston. 

Vitality Health & Rehab are proud to provide home 

visits to those who are unable to attend one of their 

many locations due to medical or personal reasons. 

They strongly believe everyone should have access 

to health services no matter what stage in life you 

are at. With a wide selection of services they have 

to offer, Vitality Health & Rehab should be your first 

call to regaining fitness. 

WHAT IS AN ACCREDITED EXERCISE 

PHYSIOLOGIST (AEP)? 

An Accredited Exercise Physiologist [AEP] is a 

university qualified health professional that 

prescribes exercise for individuals with long term 

or chronic medical conditions or injuries. An 

Exercise Physiologist will conduct an assessment to 

determine your individual needs and create an 

exercise program. 

Vitality Health & Rehab Exercise Physiologists will 

advise you what exercise is right for you and guide 

you through a safe and effective exercise program. 

This may be conducted in your home, in a gym or in 

a pool depending on your needs. 

BENEFITS OF SEEING AN AEP: 

• Assistance in maintaining strength and mobility 

• Helping you to continue your activities of daily 

living 

• Improving posture to prevent or manage 

chronic pain 

• Falls prevention and balance programs 

• Post-surgery rehabilitation 

• Reduce and manage your age-related illness 

• Psychological support to increase motivation 

• Lifestyle modification and behavioural change 

• Safe and self-paced treatments 

• Nutritional guidance and advice 

SERVICES INCLUDE: 

• Exercise Physiology 

• Hydrotherapy 

• Type 2 Diabetes Class 

• Mums and Bubs 

ARE YOU COVERED? 

Exercise Physiology services are eligible for various 

rebates including those from Private Health Funds, 

Medicare, DVA, Workcover and TAC; and more 

recently become an NDIS provider. 

DIETICIAN VERSUS NUTRITIONIST 


WHAT’S THE DIFFERENCE? 

We live in an era of misinformation, internet diagnosis 

and sorting through articles of scientific data and 

celebrity dieting fads. 

‘The more individuals that join the chorus of food advice, 

the more overwhelmed the general public becomes. And 

the more pivotal the need for a voice of reason to cut 

through the noise’ – Deakin University 

The clearest way to understand the difference 

between dietitians and nutritionists is to think of 

dietetics as a specialisation on top of your nutrition 

studies. Dietitians have the added qualifications to work 

one-on-one with patients in a clinical context - they 

provide advice to treat a range of health conditions and 

provide you with personal support to help you 

improve your health and wellbeing. 

The dietetic profession is regulated; with most dietitians 

having graduated with an approved dietetics degree 

from an Australian university. In comparison, 

Sources: 

https://www.vitalityhealthrehab.com.au/ 

nutritionists aren't regulated and can have limited 

qualifications. 

Dietitians with the Accredited Practising Dietitian 

(APD) credential commit to ongoing training 

and education throughout their careers. They 

adhere to the Dietitians Australia code of 

conduct. Dietitians have the knowledge and skills 

found in the National Competency Standards for 

Dietitians. 

Sources: 

https://dietitiansaustralia.org.au/seeing-dietitian/whatexpect/dietitian-or-nutritionist 

Dieticians - https://dietitiansaustralia.org.au/ 

Check Dietitians registration here - https://member. 

dietitiansaustralia.org.au/registerofAPD 

Nutritionist - https://aarpn.com/ 

Deakin University - https://www.deakin.edu.au/articles/ 

study-areas/food-and-nutrition/whats-the-differencebetween-a-nutritionist-and-a-dietitian 

WHAT IS 

FODMAP? 


FODMAP stands for fermentable 

oligosaccharides, disaccharides, monosaccharides 

and polyols. These are the chemical names of 5 

naturally occurring sugars that are not well 

absorbed by your small intestine. 

In some people with irritable bowel syndrome 

(IBS), these sugars can trigger symptoms, such as: 

◇ 

◇ 

◇ 

◇ 

diarrhoea 

flatulence 

abdominal pain and bloating 

constipation 

Did you 

know? 

A low FODMAP diet reduces foods 

which contain fermentable sugars 

from your diet. 

It can help some people avoid 

abdominal (tummy) pain and other 

symptoms of irritable bowel 

syndrome (IBS). 

If you are considering a low 

FODMAP diet, speak to a dietitian 

to ensure you still get adequate 

nutrition. 

A low FODMAP diet should not be 

followed permanently as it’s not 

nutritionally adequate. 

A low FODMAP diet has 2 stages. 

1. In the first stage you temporarily reduce 

foods which contain these sugars. This helps 

you to identify if your symptoms are triggered 

by one of these sugars. 

2. In the next stage you learn how much of 

these foods you can eat before your 

symptoms appear. This way of eating is often 

followed permanently. This can help people 

with IBS control their symptoms. 

Sources: 

https://www.healthdirect.gov.au/low-fodmap-diets 

The low FODMAP diet was developed by 

researchers at Monash University in Victoria, 

Australia. The researchers identified which foods 

are low in FODMAPs and high in FODMAPs. 

This helps people with IBS identify how much of 

these foods they can eat. 

Many foods contain FODMAPs - some of these 

foods are: 

garlic 

onions 

apples 

green peas 

some marinated meats 

dairy products (e.g., milk and 

yoghurt) 

chickpeas 

wheat, barley and rye-based bread 

People with symptoms of IBS may find it helpful 

to limit the amounts of high FODMAP foods 

they eat and increase the amount of low 

FODMAP foods they eat. 

Low FODMAP foods include: 

red capsicum 

oranges 

grapes 

eggs 

plain cooked meat 

oats 

rice 

dark chocolate 

peanuts 

Image: 

Supplied by Deb Herring, The Top 

Ender Magazine 

INTERESTED TO KNOW MORE? 

For a complete list of high and low 

FODMAP foods, visit the Monash 

University FODMAP website. They 

also have an app which helps you 

identify low FODMAP foods — 

Monash FODMAP app. If you are 

experiencing the symptoms of IBS, 

speak with your GP or dietician 

before starting a FODMAP diet. 

B O DY 





Foods 

TO BOOST 

mood 

YOUR 

Grapes 

Grapes are full of vitamin C and 

natural sugars, both of which 

enhance mood and boost energy. 

Tomatoes 

Tomato skins help stop the 

pro-inflammatory compounds 

that are linked to depression. 

Green Tea 

Green Tea contains L-Theanine, 

an amino acid that decrease 

anxiety and stress. 

Dark Chocolate 

Dark Chocolate improves blood 

flow to the brain, and is almost 

immediately noticeable in brightening 

your mood! 

Spinach 

Spinach contains vitamins 

B6, B12, and B3, all of 

which are essential in 

producing serotonin. 

Walnuts 

Walnuts have omega 3s 

and antioxidants, both 

which have benefits to 

your mood. They also 

contain magnesium, 

which can reduce 

irritability, anxiety and 

depression. 

Bananas 

Bananas can increase the 

production of serotonin and 

dopamine. Important 

neurotransmitters for happiness. 

Almonds 

Almonds contain good fats 

for skin and brain health. They 

also increase dopamine levels. 

Strawberries 

Strawberries are a great source 

of potassium and vitamin C. 

Potassium can help generate 

nerve impulses. 

Avocado 

Avocados are great for your skin 

and hair, but they also increase 

dopamine levels and endorphins! 

Yoghurt 

Natural Yoghurt can help 

boost your vitamin D, just like 

the sun can. Lack of vitamin D 

can cause depression. 

Asparagus 

Asparagus is one of the 

highest plant-based sources 

of tryptophan, which creates 

serotonin. 

Raw Honey 

Honey is a source of sweetness 

without the negative effects of 

sugar. It helps reduce 

inflammation in the brain. 

Water 

Water may not be a 

food, but it is important 

for our mood! 

Dehydration can impair 

our brain’s ability to 

function. 

UNDERSTANDING 

FAT INTAKE 


Hot 

Tip 

The worst type of fat to be 

consumed is “Trans Fat”. This is 

usually processed vegetable oils and 

found in take-away foods, fried in ‘solid’ 

cooking oils, and are also found in some 

donuts, pies, pastries, cakes, biscuits and 

crunchy snack foods. Check food 

labels for “trans fats” which may be 

described as ‘hydrogenated or 

partially hydrogenated 

vegetable oils’. Avoid 

these fats! 

Not all fats are bad for you; in fact... some fats 

are essential for overall health and especially 

important for brain function. 

According to the Dieticians Australia Association, 

here are some ways you can replace unhealthy 

fats (Saturated) with healthy fat (Unsaturated – 

Mono and Poly) options: 

• Swap coconut oil or butter for extra virgin 

olive oil in cooking. 

• Swap processed foods such as chips and 

cake for healthy snacks, like nuts or seeds. 

• Swap butter for avocado or hummus on 

your bread. 

• Swap creamy salad dressing for a homemade 

olive oil-based dressing. 

• Swap fried foods for foods cooked in olive 

or canola oil. 

• Swap red meat for chicken, salmon or fish 

• Swap a processed meat or ham sandwich for 

chicken with avocado and cos lettuce or 

enjoy a peanut butter sandwich. 

• Swap sour cream for Greek yoghurt (good 

on steamed potatoes or sweet or savoury 

dishes). 

• Snack on nuts and add them to salads, 

muesli, roasted vegetables and stir fries 

Avoid unhealthy fats such as saturated and Transfats 

by: 

• limiting the amounts of discretionary foods 

such as takeaway items, biscuits, pastries, pies, 

cakes, chips and sweet or savoury packet 

snack foods 

• avoid coconut and palm oils, butter and 

cream 

Sources: 

https://dietitiansaustralia.org.au/health-advice/facts-about-fats 

https://www.hsph.harvard.edu/nutritionsource/food-features/coconut-oil 

/#:~:text=Coconut%20oil%20is%20100%25%20fat,fatty%20acids%20in%20coconut%20oil 

• choose small portions of lean meats and trim 

any visible fat 

• read the ingredient list on processed food 

labels and avoid partially or fully hydronated 

oils or fats 

• check the nutrition information panel on 

spreads and select those that list trans fats as 

nil or < 0.1 g per 100g. 

B O DY 





SPORTS & CLUBS 

The Top End has a vast range of sports activities and clubs. We’ve collated a brief summary of some 

sports groups and clubs below, but we encourage you to do your own research and find a sports 

team, group or club that is right for you. 

ATHLETICS 

Katherine Athletics Centre 

Darwin Athletics (Marrara) 

Palmerston Athletics Club 

Rural Athletics Centre 

BASKETBALL 

Razzle Storm/Thunder 

Palmerston Lightning Power/ Panthers 

Ellas Titans 

Eagles 

Uni Rebels 

Essington Cannons 

TV Jets 

Ansett 

Haileybury Rendall school 

Social Basketball DarwinWaterfront 

Katherine Basketball 

BIKE RIDING & BMX 

Big River BMX Club (Katherine) 

Jingili BMX Club 

Satellite City BMX Club 

Darwin Cycling Club 

SOCCER 

Mindil Aces 

Casuarina Rowdies 

University Azzuri 

Hellenic 

Darwin Olympic 

Port Darwin 

Palmerston 

Top End Multi-Sports (competitions) 

Katherine Football Club 

Disclaimer: 

FOOTBALL - AFL 

Football Northern Territory 

Southern Districts Football Club 

(Litchfield) 

Big Rivers Football Team AFLNT 

(Katherine) 

RUGBY - NRL 

Nightcliff Dragons 

Darwin Brothers R.L.F.C. 

Litchfield Bears 

Palmerston Raiders 

Northern Sharks 

South Darwin Rabbitohs Rugby League 

Katherine Junior Rugby League 

Katherine Touch Football Association 

RUGBY UNION 

Katherine Krocs Golden Oldies 

Brahmans Rugby Union FC (Katherine) 

Barbarians Rugby Union FC (Katherine) 

Pirates Rugby Union FC (Katherine) 

Tindal Lions Rugby Union FC (Katherine) 

VOLLEYBALL 

Darwin Volleyball Association 

Darwin Indoor Beach Volleyball 

(Winnellie) 

Top End Multi Sports (Coconut Grove) - 

Beach Volleyball – Mindil Beach 

Beach Volleyball – DarwinWaterfront 

Hardcourt Adults - Marrara 

Hardcourt Juniors - Marrara 

Palmerston Indoor Sports Centre 

SAILING 

Dinah Beach Cruising Yacht Club 

NETBALL 

Darwin Netball Association 

Katherine Netball Association 

Litchfield Bears 

Palmerston Crocs 

Nightcliff Tigers 

Banks Bulldogs 

Hoggies 

Mash 

Tracy Village Falcons 

Pints 

Northern Districts Eagles 

Warratah 

Palmerston Indoor Netball 

CRICKET 

Palmerston Cricket Club 

Palmerston Indoor Cricket 

Southern Districts Cricket Club 

(Litchfield) 

Katherine & District Cricket 

Association 

BASEBALL 

Tracy Village Rebels 

Softball 

Katherine Softball Club 

BOXING 

Palmerston Boxing Club 

Chuisle Boxing & Fitness (Pinelands) 

This list is indicative only. You are encouraged to do your own due diligence before joining 

any clubs, groups or teams. Information accurate as of January 2023. 

SWIMMING 

Katherine Aquatic Centre 

Katherine ‘Turtles’ Swimming Club 

Life Saving Society /Water Safety (Parap) 

Darwin Stingers (Parap, Casuarina & 

Nightcliff) 

Goldfishbowl Swim School (Yarrawonga) 

Darwin Swimming Club Parap 

Casuarina Storm Swimming Club 

Palmerston Sharks Swimming Club 

MARTIAL ARTS 

Blue Eagle Training & Fitness -Muay Thai 

(Katherine) 

United Taekwondo Darwin (Palmerston) 

NT Tang Soo Do Karate Academy 

(Palmerston) 

Darwin Shotokan Karate (Karama) 

KMA Martial Arts Academy Darwin 

(Berrimah) 

De Been 100% Jiujitsu Darwin (Stuart 

Park) 

Darwin Jiu Jitsu Academy (Marrara) 

Tanner Tang Soo Do (Leanyer) 

Darwin Aikido (Darwin) 

Progressive Combat Centre (Pinelands) 

Darwin Judo Club (Berrimah) 

Performance Gym Muay Thai (Winnellie) 

Australian Karate Federation NT 

Shim Jang Taekwondo Palmerston 

Reiko Martial Arts (Palmerston) 

The Jiu Jitsu Studio (Palmertson) 

Kokoro Busshu Karate (Palmerston) 

Green Plum Tai Chi (Palmerston) 

Austin Martial Arts 

Man Ho Academy of Martial Arts 

LAWN BOWLS 

Darwin Bowls & Social Club (Barefoot 

Bowls) 

Katherine Bowls Club 

Discover more: 

enjoy-darwin.com/sportsrecreation.html 

activeactivities.com.au/directory/category/sports/location/nt/ 

darwin-area/darwin/ 

DANCE 

3D Fitness Studio (Berrimah) 

Rix Kix Arts (Coconut Grove) 

Furlanos (DARWIN) 

MFK Academy of Irish Dance (DARWIN) 

Salsita Dance School (Woolner) 

Darwin Performance Academy 

(Woolner) 

Keltikka Performance Dance Company 

(Berrimah & Humpty Doo) 

Line Dancing with Bobbie (Winnellie) 

Top End Mustangs Linedancing 

Darwin Line Dancers (Coconut Grove) 

Free2Dance (Coconut Grove) 

Tara Academy Irish Dancing (The 

Gardens) 

Roberts Academy of Irish Dancing 

(Malak) 

Scottish Country Dance Society lnc 

(Malak) 

Jamealah Bellydancers (Leanyer) 

Champagne Pole Dance Fitness Studio 

(Yarrawonga) 

Darwin Dance & Drama Academy 

(Gunn) 

Express Studios (Darwin) – Breakdancing 

Sam’s Dance Studio (Gray) 

BADMINTON 

NT Badminton Association 

Darwin Badminton Club 

HOCKEY 

East Darwin Storm Hockey Club 

ROLLER SKATING 

Katherine Derby Dolls 

TENNIS 

Top End Multi Sports 

Katherine Tennis Club 

Love fishing? 

Have you heard about Reeling 

Veterans and their outdoor 

wellbeing programs? 

https://reelingveterans.com.au/ 

GYMNASTICS 

Katherine Gymnastics Club 

Elemental Gymnastics (Millner) 

Darwin Gymnastics Club (Marrara) 

Territory Gymnastics Academy 

(Winnellie) 

ENRG Gymnastics (Yarrawonga) 

GOLF 

Alice Springs Golf Club 

Golf - Berrimah Flight Path Golf & 

Outdoor 

Darwin Golf Club 

Garden Park Golf Links 

Humpty Doo Golf Club 

Katherine Country Golf Club 

Katherine Golf Club 

Palmerston Golf & Country Club 

RAAF Darwin Golf Club 

EQUESTRIAN 

Katherine Horse & Pony Club 

Katherine Rope and Barrel Horse 

Club 

Darwin Equestrian Academy 

Darwin Dressage Club 

Darwin Equestrian Centre 

Equestrian Northern Territory 

Darwin Showjumping Club 

Noonamah Horse & Pony Club 

Litchfield Horse & Pony Club 

Katherine Horse & Pony Club 

Pony Club NT 

NT Showhorse Association 

Northern Territory Polocrosse 

Association 

Yarraman Territory 

B O DY 




Parap Rd 

St 

Chapman Rd 

Bagot Rd 

Beagle 

Gulf 

Dr 

T 

V ander l Dr 

in 

Berrimah Rd 

Yirra 


Continues to Mandorah 

Places of Interest 

1 George Brown Botanic Gardens 

2 Casuarina Coastal Reserve 

3 Darwin Wharf Precinct 

4 Darwin Waterfront 

5 Fannie Bay Foreshore 

6 Holmes Jungle Nature Reserve 

7 East Point Reserve 

8 Lake Alexander 

9 Leanyer Recreation Park 

10 Nightcliff Foreshore 

11 Water Gardens 

12 Nightcliff Markets (Sunday) 

13 Rapid Creek Markets (Sunday) 

14 Parap Markets (Saturday) 

15 Mindil Beach Markets 

Ferry to 

Mandorah 

(Thursday/Sunday, Seasonal) 

16 Museum and Art Gallery 

17 Charles Darwin National Park 

18 Darwin Military Museum 

19 Aviation Heritage Centre 

20 Marrara Sporting Complex 

21 City Library 

22 Nightcliff Library 

23 Casuarina Library 

24 Karama Library 

25 Crocodylus Park 

26 Cullen Bay Marina 

18 

Continues on 

Mandorah 

inset map 

East Poin t 

Military 

Museum 

Allen Ave 

Cullen 

Bay 

26 

East 

Point 

Alec Fong Lim Dr 

Fannie Bay 

Cullen Bay 

Marina 

Skycity 

Casin o 

East Poin t 

Recreation 

Reserve 

Museum and Ar t 

Gallery of the 

Northern Territory 

Mindil 

Markets 

Larrakeyah 

Army Bas e 

7 

Larrakeyah 

8 

Lake 

Alexande r 

Vesteys 

Beach 

Darwin 

Sailing 

Club 

Mindil 

Beach 

Reserve 

15 

Port 

Darwin 

5 

Vesteys 

Lake 

Conacher St 

G ardens Rd 

Garden Park 

Golf Course 

Darwin 

Entertainment 

Centre 

1 

Mitchell St 

East Point Rd 

Darwin 

Botanical 

Garden s 

Bicentennial 

Park 

Ludmilla 

Creek 

Fannie Bay 

Gaol an d 

Museum 

Parap 

Pool 

Parap 

Cavenagh S t 

Smith St 

Esplanade 

Gregory St 

Woods St 

Parliament 

House 

Banksia S t 

Ross Smith Ave 

McMinnSt 

Playford St 

14 

Armidale St 

Darwin Bus 

Interchange 

Eden St 

Henry St 

Duke 

Fannie Bay 

Racecourse 

S t 

Bennett S t 

Kitchener Dr 

Nightcliff 

Swimming Pool 

10 

Progress Dr 

Interchange Hazell Ct 

Coconut 

Grove 

4 

Douglas 

Fort Hill 

Wharf 

Bouganvillia S t 

Orchard 

R d 

Stuart Hwy 

Darwin 

Convention 

Centre 

3 

12 

Dinah 

Beach 

Stokes Hill 

Wharf 

Dick Ward Dr 

Wells St 

Fitzer Dr 

Harney S t 

Nemarluk Dr 

Bishop St 

Darwin 

Wharf Precinc t 

Totem Rd 

Sadg roves 

Creek 

Rapid 

Creek 

C a suarina Dr 

Chrisp St 

Sabine Rd 

Old McMillans Rd 

Bagot 

Park 

RAAF 

Golf 

Course 

Narrows Rd 

Wilmot St 

Offerals Dr 

Casuarina 

Beach 

Waters St 

Rapid Cr eek 

Shopping Cent re 

Osgood Dr 

Robinson Rd 

RAAF Base 

Darwin 

Brinkin 

Darwin 

Water 

Garden s 

Reichardt Rd 

Raphael Rd 

Dripstone 

Park 

Charles 

Darwin 

University 

Tce 

Beagle 

Gulf 

Lakeside Dr 

Ellengowan Dr 

Trower Rd 

Freshwater 

Darwin 

International 

Airport 

Rocklands Dr 

Rd 

Trower Rd 

Casuarina 

Bus Inte rchang e 

Alawa Cres 

McMillans Rd 

Dripstone Rd 

Rothdale Rd 

Stuart Hwy 

Fanning 

Dr 

Tiwi Gdns 

Parer Dr 

Lanyon Tce 

Winnellie Rd 

Coonawarra Rd 

Tiger Brennan Dr 

Charles Darwi n 

National Park 

16 17 

The 

Gardens 

Fannie 

Bay 

Darwin 

Cycle Distances 

Darwin to Palmerston 

Darwin to Howard Springs 

Darwin to Casuarina 

Casuarina to Palmerston 

Approximate distance only 

Stuart 

Park 


21 

AraliaSt 

Nightcliff 

22 

Bagot 

Ludmilla 

Woolner 

Rapid 

Creek 

The 

Narrows 

Cox Dr 

Erickson Cres 

Bayview 

Baluria Rd 

Charles Point Rd 

22.5km 

28km 

13km 

19km 

13 

0 kilometres 1 

approximate distance 

11 

Millner 

Wagait 

Beach 

Brisbane St 

Brinkin 

Wagait Tower Rd 

Mungalo Rd 

Winnellie 

Forsyth Rd 

Alawa 

Jingili 

Charles 

Darwin 

Nakara 

Darwin Private 

Hospital 

Royal Darwin 

Hospital 

Gsell S t 

Mandorah Ferry Service: 

Hidden Lake 

Sealink NT operate the Mandorah ferry 

service across Darwin Harbour between 

Cullen Bay and Mandorah. For more information 

please contact 1300 130 679 or visit the website 

at www.sealinknt.com.au Or public Transport 

website at: www.nt.gov.au/publictransport 

Mandorah 

Tiwi 

Casuarina 

23 

Casuarina 

Swimming 

Pool 

Bilingga St 

Damabila Dr 

HenburyAve 

Lee Point Rd 

Tambling Tce 

Wanguri Tce 

Allwright St 

Wagaman Tce 

Marrara 

Sporting 

Complex 

Wanguri 

Park 

Wagaman 

Moil 

20 

Bikes permitted 

on formal roads 

and fire trails. 

Yanyula Dr 

2 

Lyons 

Casuarina 

Coastal 

Reserve 

Wanguri 

see nt.gov.au/mountainbiking 

for details 

Ferry to 

Cullen Bay 

Continues on main map 

Cas tlereagh 

Plover St 

Jabiru St 

Wulagi 

Union Tce 

Yanyula 

Park 

Anula 

Marrara 

Amy Johnson Ave 

Lee Point Rd 

Hook Rd 

Stuart Hwy 

Continues on 

main map 

see nt.gov.au/mountainbiking 

for details 

Lee Point 

Muirhead 

Vanderlin Dr 

Fitzmaurice Dr 

Berrimah Rd 

VDR Dr 

Peace 

Park 

Leanyer 

Darwin 

Golf 

Course 

Matthews Rd 

North Lakes 

Shopping Cent re 

19 

Darwin 

Showground s 

Leanyer Dr 

Wulagi Cres 

Patterson St 

Australian Aviation 

Heritage Cent re 

Hidden 

Valley 

McMi lans Rd 

Secrett Rd 

Lagoon Rd 

Berrimah 

Wishart 

Wishart Rd 

Vanderlin Dr 

Malak Cres 

Malak 

Mickett 

Creek 

Knuckey 

Lagoon 

ivendale Rd 

Brandt Rd 

Bleesers 

Creek 

Hidden Valley 

Motor Sports 

Complex 

9 

Leanye r 

Recreation 

Park 

Mueller Rd 

Coonawarra 

Naval Bas e 

Amy Johnson Ave 

Koolinda Cres 

Karama 

Coonawarra 

McMillans Rd 


Tivendale 

Legend 

Stuart Hwy 

Pinelands 

Shared path 

On-road cycle lane 

Unsealed shared path 

Mountain bike trails 

Information bay 

Drinking fountain 

School 

Educational institution 

Bicycle enclosure 

Medical centre 

Shopping centre 

Campbe l Rd 

Robertso n 

Barracks 



24 

McMillans Rd 

Stuart Hwy 

Hidden Valley Rd 

O’S u livan Cct 

Applegum Dr 

0 kilometres2 

Continues on 

Palmerston map 

overleaf 

Holmes 

Berrimah 

Thorngate Rd 

Continues on 

Berrimah 

inset map 


Continues on 

Berrimah 

inset map 

North 

Shoal 

Bay 

Waste 

Depo t 

Export Dr 

6 

Holmes 

Jungle 

Nature Park 

Bikes permitted 

on formal roads 

and fire trails. 

East 

Arm 

25 

Continues to Palmerston 

A 

Continues to Darwin 

Flockhart Drive 

Brumb y 

Catalina Rd 

Tiger Brennan Drive 

Woodlake Bvd 

Kirkland Drive 

Marlow 

Lagoon 

Pinelands 

Waler Rd 

Cres 

Zuccoli 

Swimming 

Pool 

Marlow Lagoon 

Recreation 

Area 

3 

Archer 

Continues on main map 

Lambrick Ave 

S tuart Hwy 

Marjorie S t 

Dav oren 

Palmerston 

Golf Course 

Cct 

Elrundie Ave 

Archer 

Sports 

Complex 

Standford 

Park 

Durack 

Lakes 

6 

Palmerston 

Leisure 

Centre 

1 

Tilston Ave 

Bonson 

Presiden t 

Park 

Tce 

Stow Rd 

Howard Springs Rd 

Moulden 

Flack Rd 

Moulden 

Park 

Tce 

Durack 

Charles Darwin 

University 

Palmerston Campus 

Driver 

Driver Ave 

Temple Tce 

McArthur 

Park 

S tuart Hwy 

University Ave 

Victoria 

Harrison Cc t 

Drive 

Baldwin Dr 

Moulden 

Langton Rd 

Howard 

Springs 

Westall Rd 

Robertson 

Barracks 

Palmerston 

Water Park 

Dwyer C c t 

Emery Ave 

Sibbald Cres 

Woodroffe Ave 

Essin g 

Gray 

Woodroffe 

Smyth Rd 

Continues to Coolalinga 

Hamilton Rd 

Skate 

Park 

7 

ton Ave 

Palmerston 

Cricket 

Club 

8 

Flynn S t 

Thorngate 

Rd 

Forrest Pde 

Yarrawonga Rd 

Roystonea Ave 

The Boulevard 

Raffles Rd 

Georgina Cres 

Bag shaw Cre 

Chung Wah Tce 

Bellamack 


approx distance 

Whitewood Rd 

Barker Rd 

Hillier Rd 

Palmerston 

Library 

Tulagi Rd 

Yarrawonga 

Palmerston Bus 

Interchange 

s 

Bryden S t 

She a rwater Dr 

McAulay S t 

Callanan Rd 

Owston Ave 

Temple Tce 

2 Palmerston 

10 9 City 

Oasis 5 

Shopping 

Village 

Maluk a Dr 

Gunn 

Buscall Ave 

Bakewell 

Rosebery 

Mitchell 

Palmerston 

Health Precinct 

Forrest Pde 

McCourt Rd 

Roystonea Ave 

Lakeview Bvd 

Cres 

Belyuen Rd 

Farrar Bvd 

Hutchison Tc e 

Maurice 

Gra nites 

Dr 

Larrakia Rd 

Legend 

Wallaby Holtze Rd 

Sanctuary 

Lakes 

Tc e 

Shared path 

School 

Educational institution 

Bicycle enclosure 

Medical centre 

Shopping centre 

Bauldry Ave 

S tuart Hwy 

Farrar 

Roystonea Ave 

L ambrick 

4 

Ave 

Johnston 

Finders S t 

North 



Places of Interest 

1 Archer Sports Complex 

2 Palmerston Library 

Continues on 

inset map 

Zuccoli 

3 Marlow Lagoon Recreation Area 

4 Mitchells Creek bush walking 

5 Palmerston Escarpment 

Walking Track 

6 Palmerston Leisure Centre 

7 Palmerston Water Park 

8 Palmerston Skate Park 

9 Palmerston Recreation Centre 

10 Palmerston Markets 

11 

11 Palmerston Regional Hospital 

The Greater Darwin Region has an 

extensive network of off-road cycling 

and walking paths. With the region’s 

generally flat terrain, relatively short 

distances and a good climate, cycling and 

walking are good options for both 

transport and keeping fit. 

This map is a guide for exploring the 

region’s cycle and walking path networks 

and links to key places of interest. For 

online cycling and walking journey 

planning, you can use Google Maps. 

Continues to Howard Springs 

Cycling Safety 

For persons under 

17 years of age, an 

approved, correctly 

fitted and fastened 

helmet must be 

worn at all times. 

For persons over 17 

years old, a helmet 

must be worn when 

riding on a road or 

bicycle lane that 

forms part of a road. 

Bicycles must have a 

bell and when cycling 

at night, a red 

reflector, a head light 

and tail light. 

Be Prepared 

The climate can 

sometimes be 

extreme with intense 

heat and humidity, 

and in the wet 

season, heavy rainfall. 

Check distances and 

weather before 

departing and stay 

hydrated. Avoid 

longer rides during 

the hottest part of 

the day - between 

11 am and 2 pm. In 

an emergency, call 

000. 

B O DY 




HEALTH DIRECTORY 

Your quick reference guide for essential Health Services in the Northern Territory. 

IF YOU ARE IN PHYSICAL DANGER 

If you are in immediate physical danger, call the police on Triple Zero 

(000) and get to a safe place, like a hospital or police station, if you can. 

IF YOU ARE HAVING A MENTAL HEALTH CRISIS 

Kids Helpline 

You can call the Kids Helpline on 1800 

55 1800 for free and private counselling 

(available 24 hours a day, but there can 

be a wait to get through). They are happy 

to talk to young people between the 

ages of 5-25 years about anything that’s 

troubling them. You can also email them 

or chat online here. 

Northern Territory Mental Health Line 

For crisis mental health support, call the 

NT Mental Health Line on 1800 682 288. 

Lifeline 

Lifeline offers 24-hour crisis support and 

suicide prevention counselling on 13 11 

14. You can also speak to a counsellor 

online 24/7 here. 

Suicide Call Back Service 

The Suicide Call Back Service is a free 

national service that provides 24/7 

counselling to people at risk of suicide or 

experiencing other emotional and mental 

health issues. Call them on 1300 659 467 

or chat with them online here. 

Suicide Line 

1300 651 251 - 24/7 telephone 

counselling service offering professional 

support to people at risk of suicide, 

people concerned about someone else’s 

risk of suicide, and people bereaved by 

suicide. 

Headspace 

Telephone and online counselling for 

young people aged 12 to 25. Telephone 

10pm to 1am, online 1pm to 1am. 

Darwin Phone: 08 8931 5999 

Katherine Phone: 08 8912 4000 

Beyond Blue 

Beyond Blue provides free telephone and online 

counselling to anyone in Australia. You can call a 

counsellor on 1300 22 4636 or chat online here. 

SANE Australia 

1800 12 7263 - Counsellors are available via phone, 

webchat, or email from 10 am to 10 pm Monday to 

Friday and provide information, support and referral 

to people concerned about complex mental health 

issues. 

Parentline 

Phone: 1300 301 300 

EMERGENCY CONTACTS 

Emergency Services Triple Zero (000) 

Police Assistance Line 131 444 

1800 IMSICK 1800 467 425 

Defence Family Helpline 1800 624 608 

Family Violence and Counselling 1800 737 732 

Health Direct 1800 022 222 

Poisons Information Line 131 126 

HOSPITALS 

Darwin Private Hospital 08 8920 6011 

Palmerston Regional Hospital 08 7979 9200 

Royal Darwin Hospital 08 8922 8888 

ADDITIONAL SUPPORT & COUNSELLING SERVICES 

If you need additional support or counselling, you can contact the services below: 

Personal Health 

Nurse on Call 1300 60 60 24 

After Hours GP Helpline 1800 022 222 

National Home Doctor 13 74 25 

Food Safety & Eating Disorders 

Butterfly Foundation 1800 33 46 73 

NT Food Safety Hotline 1800 095 646 

Grief Support 

Griefline 1300 845 745 

Red Nose Australia 1300 308 307 

The Compassionate Friends 1300 064 068 

Bereaved Parent Support NT 08 8948 5311 

Addiction Support 

Alcohol & Drug Info Service 1800 131 350 

Directline (Drug & Alcohol) 1800 888 236 

Gamblers Helpline 1800 858 858 

Defence Specific Services 

Open Arms 1800 011 046 

Soldier On 1300 620 380 

DMFS Darwin 08 8935 7900 

DMFS Tindal 08 8973 6353 

DVA 1800 555 254 

Kookaburra Kids 1300 566 525 

Mates 4 Mates 

1300 4 MATES 

National ADF Health Program 02 6266 3547 

Sexual Assault / Domestic Violence 

1800RESPECT 1800 737 732 

Sexual Assault Crisis Line 1800 806 292 

Ruby Gara Darwin Centre 08 8945 0155 

Financial Hardship Helplines 

National Debt Helpline 1800 007 007 

Bravery Trust Hardship Fund 1800 272 837 

Army Relief Trust Fund (02) 6144 7857 

RAAF Welfare Trust Fund (02) 5130 9486 

Royal Navy Relief Trust Fund (02) 6155 9864 

OTHER SUPPORT 

SERVICES 

Australian Breastfeeding 

Association 

1800 686 268 

Autism NT 08 8948 4424 

Birthline Pregnancy Support 1300 655 156 

Cancer Council - Darwin 08 8944 1800 

Cancer Council - Katherine 08 8971 2022 

Carers Australia NT 08 8944 4888 

Cradle Support Group 0438 272 353 

Darwin Homebirth Group 08 8922 5522 

Defence Special Needs 

Support Group 

Down Syndrome Association 

NT 

1800 037 674 

08 8985 6222 

Epilepsy Centre 1300 850 081 

Family Planning NT 08 8948 0144 

Hearing Australia 134 432 

Kids Helpline 1800 551 800 

Lifeline 131 114 

NT Dept. Of Health 08 8999 2400 

Parent Helpline 1300 227 464 

Parentline 1300 301 300 

Pregnancy, Birth & Baby 

Helpline 

Top End Mental Health 

Service 

1800 882 436 

08 8999 4988 

Wellness Centre 08 8946 7176

The Top Ender's Annual Wellbeing Guide 2023

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