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The Top Ender's Annual Wellbeing Guide 2023

After receiving funding from the Department of Veteran's Affairs Wellbeing Grant, we created a comprehensive Wellbeing Guide designed to support you and your family as we all navigate living well, serving well and aging well.  Within this guide, you will find useful information about physical, mental and emotional wellbeing, guidance on financial health, meaningful relationships, mood-boosting activities and more! 

After receiving funding from the Department of Veteran's Affairs Wellbeing Grant, we created a comprehensive Wellbeing Guide designed to support you and your family as we all navigate living well, serving well and aging well. 
Within this guide, you will find useful information about physical, mental and emotional wellbeing, guidance on financial health, meaningful relationships, mood-boosting activities and more! 

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THE TOP ENDER MAGAZINE PRESENTS<br />

WELLBEING<br />

<strong>Guide</strong><br />

<strong>The</strong> <strong>Top</strong> Ender<br />

Tri-Services Magazine Inc


THE TOP<br />

ENDER<br />

TRI-SERVICES MAGAZINE INC<br />

THE TOP ENDER TRI-SERVICE MAGAZINE<br />

<strong>Top</strong> Ender <strong>Wellbeing</strong> <strong>Guide</strong><br />

COVER IMAGES: Commando Steve<br />

COMMITTEE MEMBERS<br />

Chairperson Deborah Herring | chair@thetopendermagazine.org.au<br />

Vice Chairperson Emma Thom | chair@thetopendermagazine.org.au<br />

Treasurer Georgia Usher | treasurer@thetopendermagazine.org.au<br />

Secretary Madison Collier | secretary@thetopendermagazine.org.au<br />

Public Officer Paul Carter | public.officer@thetopendermagazine.org.au<br />

General Members Ian Anderson, Clare Corvia, Stella Taylor.<br />

CONTACT US<br />

Phone: 0419 274 735<br />

Postal: PO Box 35874, Winnellie NT 0821<br />

Email: admin@thetopendermagazine.org.au<br />

WWW.THETOPENDERMAGAZINE.ORG.AU<br />

COMMUNITY CO-ORDINATOR<br />

Charlene Carter | admin@thetopendermagazine.org.au<br />

ARTICLES & CONTRIBUTIONS<br />

Deb Herring | articles@thetopendermagazine.org.au<br />

GRAPHIC DESIGN<br />

Emma Thom | creative@thetopendermagazine.org.au<br />

ADVERTISING & SUBSCRIPTIONS<br />

advertising@thetopendermagazine.org.au<br />

Published annually.<br />

All Rights Reserved.<br />

Printed by ZipPrint of Darwin, Northern Territory.<br />

In the spirit of reconciliation, <strong>The</strong> <strong>Top</strong> Ender Magazine acknowledges the Traditional Custodians of<br />

country throughout Australia and their connections to land, sea and community. We pay our respect to<br />

their elders, past and present, and extend that respect to all Aboriginal and Torres Strait Islander<br />

peoples today.<br />

DISCLAIMER: <strong>The</strong> <strong>Top</strong> Ender Tri-Services Magazine Incorporated welcomes manuscripts, photographs or<br />

other material for publication, however we do not accept responsibility for loss. Please ensure your copy fits to a<br />

specified dimension and is received by the Designer on the Copy Deadline for the month. Copy can be accepted<br />

on disk or via email. All artwork produced remains the property of the <strong>Top</strong> Ender and cannot be reproduced<br />

without permission of the Designer. Editorial Disclaimer: Any opinions expressed in this publication are not<br />

necessarily those of the Editorial Staff or of the Defence Member and Family Support (formerly DCO) or<br />

Department of Defence. All articles in this newsletter are printed on the understanding that they are the original<br />

work of the authors and not necessarily those of the Editorial Staff or Designer. Editorial Staff reserve the right to<br />

reject, edit or rearrange any item submitted. While we make every reasonable effort to ensure the accuracy of<br />

information, some of the content within <strong>The</strong> <strong>Top</strong> Ender Tri-Services Magazine Inc may contain inaccuracies or<br />

errors. Image Disclaimer: Images are used for editorial news purposes and supplied by contributors. <strong>The</strong> credit<br />

of images will be provided, where required. <strong>The</strong> <strong>Top</strong> Ender Magazine has the expressed permission to use images<br />

from the Defence Image Library. Members of Aboriginal and Torres Strait Islander communities are advised that<br />

this magazine contains names, stories and images of deceased people. Advertising Disclaimer: <strong>The</strong> Trade<br />

Practices Act provides severe penalties for false and misleading advertising. Because it is not possible for this<br />

magazines’ staff to check the accuracy of advertising claims, the responsibility for accuracy lies with the person or<br />

companies submitting material for publication in their advertisements. Links to other websites are inserted into<br />

our digital magazine for convenience and do not constitute endorsement of material at those sites, or any<br />

associated organisation, product or service.<br />

<strong>The</strong> <strong>Top</strong> Ender Tri-Services Magazine Incorporated is a non-profit organisation, partially funded by the Family<br />

Support Funding Program administered by the Defence Member and Family Support. Over 3000 copies are<br />

produced bi-monthly and distributed free to defence families, members and units in Darwin, Palmerston and<br />

Tindal. Revenue raised from advertising helps directly to pay for printing and production costs as well as<br />

improvements to the facilities used by volunteers. Please contact our friendly team for more information.<br />

CONTENTS<br />

4 WELCOME<br />

42 STRESS-FREE BILLS<br />

6 COMMANDO STEVE<br />

43 ADF FAMILY HEALTH<br />

10 PREVENTING BURNOUT<br />

11 SELF HELP BOOKS<br />

12 INCIDENTAL FITNESS<br />

13 BURNING CALORIES<br />

14 HOME EXERCISES<br />

15 INTERNATIONAL YOGA DAY<br />

16 MUSIC THERAPY<br />

17 DANGERS OF VAPING<br />

18 COMPLEX PTSD<br />

19 WHAT IS A MORAL INJURY?<br />

20 WATER THERAPY<br />

21 LOCAL SPLASH ZONES<br />

22 PAIGE HAYWARD: FROM PITCH TO PLATE<br />

24 GAMING VERSUS WELLBEING<br />

27 WALKING OFF THE WAR WITHIN<br />

28 DARWIN ON FOOT<br />

29 GOOD DOG NT<br />

30 UNISA ASSISTANCE DOGS<br />

31 THE BENEFITS OF GRATITUDE<br />

32 BEREAVEMENT AT WORK<br />

34 WELLBEING CHALLENGE<br />

34 FEEL GOOD STRATEGIES<br />

34 GET GROUNDED<br />

35 MAD SNAKE CAFE<br />

36 LOVE LANGUAGES<br />

37 FOMO VERSUS JOMO<br />

37 SAVE WITH APOD<br />

38 BRAVERY TRUST<br />

39 DEBT CONTROL WITH BRAVERY TRUST<br />

40 FINANCIAL WELLBEING<br />

41 GAMBLING HELP<br />

44 PTSD AND COLONIC POLYPS<br />

45 CANCER COUNCIL NT<br />

46 DEFENCE HEALTH PODIATRIST<br />

47 DARWIN SMILES DENTISTRY<br />

48 DISABILITY SUPPORT<br />

49 ALCOHOL CONSUMPTION<br />

50 HEART HEALTH<br />

50 UNDERSTANDING CHOLESTEROL<br />

51 PROSTATE CANCER<br />

52 SKIN CANCER<br />

53 BREAST SCREEN NT<br />

53 RADIOLOGY<br />

54 PATS AND DEFENCE COVER<br />

56 THE IMPORTANCE OF FUN<br />

58 HOW SAFE IS YOUR HOME?<br />

59 HEALTHY HOME<br />

60 PARENTING WITH PATIENCE<br />

61 THE NAPPY COLLECTIVE<br />

61 FERTILITY IN THE TOP END<br />

62 DEFENCE HEALTH<br />

63 SOCIAL ANXIETY<br />

64 ADRENAL FATIGUE<br />

65 SLEEP STRATEGIES<br />

65 FLOAT THERAPY<br />

66 DIETICIAN VERSUS NUTRITIONIST<br />

67 WHAT IS FODMAP?<br />

68 FOODS TO BOOST YOUR MOOD<br />

69 FAT INTAKE<br />

70 SPORTS & CLUBS OF THE NT<br />

72 CITY OF DARWIN’S CYCLING MAP<br />

74 YOUR HEALTH DIRECTORY<br />

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


<strong>The</strong> <strong>Top</strong> Ender<br />

Tri-Services Magazine Inc<br />

W E L C O M E<br />

<strong>The</strong> <strong>Top</strong> Ender <strong>Wellbeing</strong> <strong>Guide</strong> is designed to support you<br />

and your family as we all navigate living well, serving well and<br />

aging well. Our mission is to empower the Defence<br />

community with the knowledge and tools needed to lead a<br />

fulfilling life, both in and out of uniform. Within this guide,<br />

you will find useful information relating to physical, mental<br />

and emotional wellbeing, as well as guidance on financial<br />

health, meaningful relationships, mood boosting activities<br />

and more!<br />

WELLBEING GRANT<br />

As a proud recipient of a Department of Veterans’<br />

Affairs Veteran <strong>Wellbeing</strong> Grant, we understand the<br />

challenges facing the Defence community to manage<br />

stress, fatigue and personal relationships, more than<br />

the average person. We wish to acknowledge the<br />

Department of Veterans’ Affairs for supporting the<br />

development of this guide, which will be a useful<br />

resource for our veterans, serving members and<br />

their families.<br />

FIND SUPPORT<br />

If you are seeking help or support and are unsure<br />

which support services are available to you,<br />

please remember to check the end of this guide<br />

for an extensive directory of support services.<br />

If in doubt, reach out to the following services<br />

who can point you in the right direction:<br />

Department of Veterans’ Affairs<br />

1800 555 254<br />

Defence Family Helpline<br />

1800 624 608<br />

Defence Service Centre (Switchboard)<br />

1300 333 362<br />

DISCOVER<br />

AND<br />

CONNECT<br />

This guide is a great starting<br />

point to explore many<br />

aspects of health and<br />

wellbeing, but there are<br />

many more services and<br />

resources out there.<br />

You can discover more<br />

health and wellbeing articles<br />

in our regular bi-monthly<br />

editions of <strong>The</strong> <strong>Top</strong> Ender<br />

Magazine, distributed for free<br />

to our Defence community.<br />

Connect with us to receive<br />

your free copy of <strong>The</strong> <strong>Top</strong><br />

Ender Magazine, or follow us<br />

on Facebook or Instagram<br />

for the latest information<br />

and competitions.<br />

Content Disclaimer: <strong>The</strong> <strong>Top</strong> Ender Magazine and<br />

subsidiary guides may include historically and<br />

culturally sensitive images, words, terms or<br />

descriptions; such material does not reflect the<br />

magazine’s viewpoint but rather the social<br />

attitudes and circumstances of the period or place<br />

in which it was created.<br />

Some of the images included within depicts the<br />

consequences of warfare, including human<br />

suffering or death, which some people may find<br />

disturbing. Members of Aboriginal and Torres Strait<br />

Islander communities are advised that this<br />

magazine contains names, stories and images of<br />

deceased people.<br />

HOW TO USE<br />

THIS GUIDE<br />

Each article in this guide has been carefully selected<br />

to focus on five key categories of wellbeing, as follows;<br />

B O DY<br />

<strong>The</strong> ‘Body’ category focuses on topics relating to your<br />

physical wellbeing, including fitness options, nutrition<br />

and alternative therapies.<br />

M I N D<br />

<strong>The</strong> ‘Mind’ category focuses on topics relating to your<br />

mental wellbeing, including emotional wellbeing,<br />

mood, self-awareness and coping strategies.<br />

S O C I A L<br />

<strong>The</strong> ‘Social’ category focuses on topics relating to your<br />

social life and interactions, including work, friends,<br />

hobbies, support groups and healthy habits.<br />

W E A LT H<br />

<strong>The</strong> ‘Wealth’ category focuses on topics relating to<br />

financial wellbeing, including financial security, wealth<br />

building and ways to save money.<br />

F A M I LY<br />

<strong>The</strong> ‘Family’ category focuses on topics relating to<br />

your home life, including personal relationships, family<br />

connection and your home environment.<br />

Sometimes, more than one category applies to<br />

our articles. Any applicable categories are<br />

highlighted on the side of each article page, making<br />

it easier to find articles of interest to you. However,<br />

we encourage readers to keep hold of this guide<br />

for future reference in times of need.<br />

B O DY<br />

M I N D S O C I A L W E A LT H F A M I LY<br />

WELLBEING GUIDE <strong>2023</strong> 5


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

Interviewed by: Deb Herring, <strong>The</strong> <strong>Top</strong> Ender<br />

In between running a busy fitness empire,<br />

managing his own wellbeing and focusing on his<br />

family, we managed to catch up with Army<br />

veteran, Commando Steve to discuss everything<br />

health and wellbeing!<br />

WHAT INSPIRED YOUR MILITARY AND FITNESS<br />

CAREERS?<br />

I didn’t like who I was when I was younger, so I started<br />

training in the gym at 14. I had poor mental health and I was<br />

constantly seeking validation and acceptance - exercise<br />

helped me to build confidence, improve my overall sense<br />

of self and rely on myself, so I wanted to help other people<br />

who were willing to make life changes.<br />

I enlisted into the Army at 18 and was posted to 2<br />

Commando (4RAR back then), spending most of my career in<br />

Perth. I had completed a Cert III and IV in Fitness after leaving<br />

Army in early 2004. By Nov 2005, we were filming Biggest<br />

Loser. I had no media training and no exposure to being a<br />

celebrity. On the set of Biggest Loser, we were watching<br />

people fall apart on national television as their last hope of<br />

gaining some normality. We had a mission to change lives, but<br />

not just for tv, for their future - you can only help and guide<br />

someone, but their fitness success it’s really up to them.<br />

I started Crossfit when I was 29 years old (just<br />

before I left the Army) and it helped me to<br />

transition out of defence with a<br />

sense of camaraderie and the<br />

same methodology I used on<br />

the Biggest Loser. After<br />

Biggest Loser, I opened my<br />

own Crossfit in 2008 and<br />

competed in the Crossfit<br />

Games in 2009. I finished<br />

4th in the world at 33<br />

years old.<br />

DO YOU HAVE A<br />

ROLE MODEL OR<br />

MENTOR?<br />

When I was younger, I<br />

was inspired by Arnie,<br />

Bruce Lee and<br />

Sylvester Stallone. In<br />

all honesty, who<br />

wasn’t inspired by<br />

those guys in the 80s<br />

and 90s? <strong>The</strong>y<br />

thought for<br />

themselves and didn’t<br />

let others define them<br />

- as a youngster, that<br />

encouraged me.<br />

I respected my dad for how hard he worked,<br />

and he always had a willingness to help and get<br />

stuck into what needed to be done - that also<br />

became my ethos and approach to my work and<br />

life. I am also inspired by Tom Brady who said<br />

that work ethic trumps talent.<br />

As I got older, I started looking at Philosophy<br />

and Buddhism - mindfulness and self-awareness<br />

also motivate me.<br />

WHAT LED YOU INTO THE COMMANDO<br />

ROLE FOR THE BIGGEST LOSER?<br />

Gosh, it’s hard to give a short version! Some of<br />

my comrades knew a casting agent and they had<br />

been tasked to find someone for the show.<br />

Coincidently, I was separating from Army and<br />

thought “I could give it a shot – what can I<br />

lose?”. I had already been planning a fitness<br />

career, so I auditioned and did everything I<br />

was asked by the casting team, then it all fell<br />

into place. Army helped me to hone my<br />

skills for the Biggest Loser, especially setting<br />

a clear structure for how things are done<br />

and doing what you’re told.<br />

In the early days of my role on the show,<br />

we were filming on a sunny day, so I put<br />

my sunnies on and it was a perfect storm<br />

– the Producers wanted the ‘tough guy’<br />

character. I remember doing scenes in the<br />

middle of the night, waking up contestants<br />

while wearing my sunnies and I would be<br />

falling over things [laughs]... It was so<br />

ridiculous, but I had to stay in character!<br />

I haven’t had lots of big goals or direction in my<br />

life, but I have recognised opportunities and<br />

gone after them.<br />

WHAT WAS THE MOST CHALLENGING<br />

ASPECT OF YOUR SUCCESS ON THE<br />

BIGGEST LOSER?<br />

It was personally challenging for me to be in<br />

front of a camera. Social media has changed<br />

humanity over recent years, but it was extremely<br />

challenging and draining for me back then to talk<br />

on camera and narrate each episode.<br />

When they asked me to step into the fulltime<br />

trainer role, I knew I had to step up... People<br />

got sick of the commando with his arms<br />

crossed – it was a good gimmick and it<br />

worked, but it became boring for the audience.<br />

I needed to grow into the television role and<br />

extract more from myself. <strong>The</strong>re were many<br />

times I wanted to throw up... It was so foreign to<br />

me and I was working so far out of my comfort<br />

zone, I had to home my skills and learn to work<br />

hard behind the scenes, building rapport and<br />

working as a team to set goals together. It was<br />

also challenging to encourage contestants to do<br />

it for themselves without driving them with fear.<br />

I already knew from the military that the best<br />

leaders are there in the trenches and out on<br />

ambushes, compared to those who barked<br />

orders and had a smoke and a brew – those<br />

leaders never impressed or inspired me.<br />

WHAT IS YOUR BEST ADVICE FOR PEOPLE<br />

WHO WANT A HEALTHIER LIFE?<br />

Be aware of your health - Intuitively we know<br />

when we are becoming unhealthy, but it’s<br />

important to be aware of stress, pressure and<br />

how your health may be fading, which can be<br />

hard when navigating a busy routine and new<br />

environments.<br />

Commit to change - What are some of the<br />

things you can start with right now? You don’t<br />

need to implement big change for it to be<br />

beneficial.<br />

6 THE TOP ENDER | Tri-Services Magazine Incorporated<br />

WELLBEING GUIDE <strong>2023</strong> 7<br />

B O DY<br />

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


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

Daily practice - Lack of time is an adopted<br />

excuse for not implementing positive change,<br />

but your health is a priority.<br />

Be kinder to yourself - Ask what you need to<br />

do to have a better relationship with yourself. I<br />

used to beat myself up about fitness. I wanted<br />

to be accepted and seen as an equal, so my<br />

motivation wasn’t for the right reasons. I used<br />

self-loathing and anger as a fuel to drive me, but<br />

it wore me out. You can only be aggressive for<br />

a period of time, then it screws you. Kindness,<br />

love and joy is limitless and it gives you energy.<br />

If you always live in a compulsive state of<br />

agitation and tension, it isn’t sustainable, and I<br />

recognised that things needed to change for me<br />

because I couldn’t continue on that operating<br />

system. I went through some challenges not too<br />

long ago and I realised that it’s ok to fall<br />

sometimes and lean on others - I needed to<br />

learn how to sit and rest.<br />

Make up your mind on something and go after<br />

it - I see so many capable people looking for<br />

motivation and encouragement from outside of<br />

themselves, but that encouragement really<br />

needs to come from within to really succeed.<br />

WHAT IS YOUR STRONGEST<br />

PERSONALITY TRAIT?<br />

Patience - I learned that throughout childhood,<br />

Army and on Survivor. I became comfortable<br />

with waiting and using that time to observe,<br />

take notes and make intelligent choices to<br />

move in the right direction - patience doesn’t<br />

mean that you don’t know when to move.<br />

WHAT IS YOUR GREATEST WEAKNESS?<br />

Hot chips [laughs]! Probably try to be<br />

everyone’s saviour. It’s hard to know if people<br />

want something from me or genuinely<br />

appreciate my help. I have done a lot of things<br />

that have been to help others and that directly<br />

related to being accepted and needed when I<br />

was younger. I pushed so hard to be the best I<br />

could be in the military and now I question<br />

some of the things I have done.<br />

BEST MOMENT OF YOUR LIFE?<br />

<strong>The</strong> moment all four of my kids were born. I<br />

love watching my kids grow up and learn new<br />

skills. It’s awesome when we are all together,<br />

interacting with each other and sharing ideas. I<br />

see a lot of myself in my children and they know<br />

about my life - they don’t care who I am outside<br />

of our family; I am dad.<br />

WHAT IS THE BEST ADVICE YOU HAVE<br />

EVER RECEIVED?<br />

I remember a CSM once said that a beret can<br />

be taken off your head at any time, so you<br />

continue to work for it. When you step into a<br />

role, you do the best you can and work hard for<br />

the team.<br />

WHAT DO YOU DO FOR FUN?<br />

I usually find myself exercising for fun [laughs]. At<br />

the moment, I’m pretty busy after the last couple<br />

of years with covid, kids and running a business,<br />

so I don’t have much ‘down time’. I enjoy being<br />

in nature, so camping at the beach and being<br />

surrounded by simplicity is my time to recharge.<br />

I look forward to taking the kids to the park<br />

and not doing anything ‘fancy’ - the art of<br />

enjoying nothingness.<br />

Commando Camps have been a success<br />

across Australian for more than ten years.<br />

Each camp hosts participants from all over<br />

Australia for a 3-day, 2-night Camp. We cap<br />

each Camp at a maximum of 30 people, this<br />

allows for a more intimate and personalised<br />

experience.<br />

<strong>The</strong> objective of the Camp is to be inclusive<br />

by nature and encourage all participants to<br />

connect, share and contribute to the<br />

experience adding to an atmosphere of<br />

camaraderie and support. Commando Steve<br />

encourages you to step out of your<br />

everyday life and comfort zone to look at<br />

things with a fresh set of eyes.<br />

Commando Steve will guide you from start<br />

to finish, spending ample time in training<br />

sessions, teaching new techniques and<br />

providing motivational talks. In addition,<br />

Steve spends time with you outside of<br />

training sessions, giving you the opportunity<br />

to discuss nutrition, mindset and<br />

perspectives helping you nurture<br />

a deeper understanding of<br />

yourself.<br />

1. Eating well – variety of fruits and<br />

salads<br />

2. Drinking lots of water<br />

3. Getting active<br />

4. You don’t need to take any special<br />

products<br />

5. Regular, basic exercises are beneficial<br />

6. Stretching and mobility – reduces<br />

tension and discomfort<br />

7. Practice mindfulness<br />

8. Be aware of your health, then do<br />

something about it<br />

9. Read books and biographies about a<br />

variety of topics<br />

10. Work on yourself and your character<br />

strengths<br />

w w w . c o m m a n d o s t e v e . c o m<br />

B O DY<br />

M I N D S O C I A L W E A LT H F A M I LY<br />

8 THE TOP ENDER | Tri-Services Magazine Incorporated<br />

WELLBEING GUIDE <strong>2023</strong> 9


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

e<br />

PREVENTING BURNOUT<br />

Are you<br />

feeling the<br />

Author: Deb Herring, <strong>The</strong> <strong>Top</strong> Ender<br />

As we move towards the end of the year, we are<br />

not immune from the fatigue and burnout<br />

caused by a rigorous training calendar and<br />

months of managing work/life balance. For those<br />

who are not familiar with the term, “burnout” is<br />

described as prolonged stress, constant activity<br />

and lack of resources.<br />

<strong>The</strong> risk of burnout is real for many military<br />

families, so you’re not alone if you are feeling<br />

drained - we have some basic strategies that may<br />

help:<br />

1. RESOURCES – do you have adequate<br />

resources available to support you when you<br />

are feeling overwhelmed and facing excessive<br />

demands? For example; do you have a friend<br />

Military Resilience<br />

Author: Unknown<br />

“When things go wrong as they sometimes will,<br />

When the road you’re trudging seems all uphill,<br />

When the funds are low and the debts are high,<br />

And you want to smile but you have to sigh,<br />

When care is pressing you down a bit<br />

Rest if you must, but don’t you quit.<br />

Success is failure turned inside out,<br />

<strong>The</strong> silver tint on the clouds of doubt,<br />

And you can never tell how close you are,<br />

It may be near when it seems afar.<br />

So, stick to the fight when you’re hardest hit<br />

“It’s when things go wrong that you mustn’t quit.”<br />

- Unknown<br />

who can babysit for you on the odd occasion,<br />

or can you order groceries online during<br />

your lunch break to avoid running around<br />

after work? What other resources can help<br />

you and make life easier?<br />

2. PLANNING – It might help to create daily<br />

or weekly task lists to stay organised and<br />

prioritise what really needs your focus.<br />

Investing in a user-friendly planner could save<br />

you time and reduce the likelihood of feeling<br />

‘out of control’ when life gets busy.<br />

3. OUTLET – When life gets busy with<br />

constant work and chores, it can be hard to<br />

maintain fun activities and invest in an outlet<br />

you enjoy, such as; exercise, art, dancing or<br />

socialising. If you can plan some time for a<br />

fun outlet, it can significantly boost your<br />

mood, restore energy levels and reduce<br />

stress.<br />

4. GRIT – As with all military families,<br />

sometimes you just have to grit your teeth,<br />

shift into survival mode and celebrate every<br />

achievement, big or small!<br />

If none of these strategies have worked for you<br />

and you still feel overwhelmed, please reach out<br />

to a number of support services who are<br />

available for a confidential discussion - you do<br />

not have to struggle on your own!<br />

TOP TEN<br />

SELF HELP BOOKS<br />

Author: Brothers’N’Books<br />

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

1.<br />

<strong>The</strong> Happiest Man on Earth<br />

By Eddie Jaku<br />

$19 - Big W<br />

3.<br />

Can’t Hurt Me<br />

By David Goggins<br />

$31.90 - Amazon AU<br />

7.<br />

Dopamine Nation<br />

By Dr Anna Lembke<br />

$17.70 - Amazon AU<br />

5.<br />

Yes to Life, In Spite of Everything<br />

By Victor E Frankl<br />

$19.25 - Amazon AU<br />

9.<br />

Do Hard Things<br />

By Steve Magness<br />

$24.20 - Amazon AU<br />

Game Changers<br />

By Dave Asprey<br />

$26.95 - Amazon AU<br />

2.<br />

<strong>The</strong> 5AM Club<br />

By Robin Sharma<br />

$24.99 - Amazon AU<br />

4.<br />

8.<br />

<strong>The</strong> Power of Habit<br />

By Charles Duhigg<br />

$24.99 - Dymocks<br />

6.<br />

<strong>The</strong> Miracle Morning<br />

By Hal Elrod<br />

$17.42 - Amazon AU<br />

10.<br />

Stronger<br />

By Dinesh Palipana<br />

$28.49 - Amazon AU<br />

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

B O DY<br />

M I N D S O C I A L W E A LT H F A M I LY<br />

10 THE TOP ENDER | Tri-Services Magazine Incorporated<br />

WELLBEING GUIDE <strong>2023</strong> 11


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

INCIDENTAL<br />

Adapted from Woman and Home Website<br />

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

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

GARDENING – an hour of light gardening will help you burn an impressive 174<br />

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

comes in at 167 calories.<br />

DANCING - 30 minutes of dancing will help you burn around 150 calories.<br />

HOME MAINTENANCE - carrying out a simple home repair could see you<br />

burn an impressive 204 calories an hour, which means you're already on your<br />

way to treating yourself to a warm scone which comes in at 225 calories.<br />

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

minutes of Pilates.<br />

WASHING AND FOLDING LAUNDRY - you can burn 148 calories per hour<br />

whilst washing and folding laundry, which means you can reward yourself with 1<br />

medium glass of wine - or skip a 40 minute weights session.<br />

IRONING - an hour of ironing burns 157 calories, the equivalent of 1 bag of<br />

crisps, or 30 minutes of water aerobics.<br />

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

to cycle for 30 minutes to burn the same number.<br />

DUSTING – 1 hour burns 166 calories. Treat yourself to 2 chocolate digestives,<br />

which would otherwise cost you 20 minutes of aerobics.<br />

VACCUUMING - burns 175 calories an hour, equivalent to a medium caffe latte,<br />

or 20 minutes spent jogging.<br />

WINDOW CLEANING - an hour of window cleaning burns 231 calories -<br />

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

equivalent to a custard-filled doughnut...<br />

SCRUBBING BATHROOM - burns 256 calories per hour, and will earn you 2<br />

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

instead.<br />

WASHING CAR - an hour spent washing the car burns 314 calories, the<br />

equivalent of 1 brownie, or 45 minutes of swimming.<br />

MOPPING FLOORS - burns just as many calories as washing the car (314 an<br />

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

whipped cream – and skip your 45 minute boxing class.<br />

Other ways to add more incidental fitness into your daily routine:<br />

Catalogue deliveries<br />

Dog walking<br />

Sightseeing on foot<br />

Take the stairs!<br />

Park your car further away<br />

Play outside with the kids<br />

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

B U R N I N G<br />

C A L O R I E S<br />

If you put on more muscle mass, you will burn more calories. <strong>The</strong> more you weigh - the more<br />

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

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

Adapted from Exercise Goals Website<br />

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

person burns about 30% of their calories through their everyday activities - 15 minutes of<br />

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

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

to naturally burn off 15%.<br />

Here are some ways to keep your body moving:<br />

Tap one of both of your feet while you are sitting<br />

Drum some fingers on the desk or counter<br />

Stand and stretch every so often<br />

Change seated positions<br />

Fidget<br />

Pace around<br />

Clench your muscles then release them<br />

Stand while you are talking on the phone<br />

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

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

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

consumption of a spicy meal.<br />

Green tea and caffeine is also said to help with this as well.<br />

For someone who weighs around 70kg - here<br />

are the estimates for the amount of calories<br />

you will burn in One Hour:<br />

- Aerobics (low impact) - 352<br />

- Aerobics (high impact) - 493<br />

- Bicycling (mountain bike) - 598<br />

- Bicycling (stationary, moderate) - 493<br />

- Bicycling (stationary, vigorous) - 739<br />

- Gymnastics (general) - 281<br />

- Rowing (stationary, moderate) - 493<br />

- Rowing (stationary, vigorous) - 598<br />

- Running (10mph) - 1126<br />

- Running (5mph) - 563<br />

- Running (in place) - 563<br />

- Swimming (laps, freestyle) - 563<br />

- Swimming (breaststroke) - 704<br />

- Swimming (backstroke) - 563<br />

- Walking (slow) - 176<br />

- Walking (uphill) - 422<br />

- Walking (brisk pace) - 281<br />

- Water Aerobics - 281<br />

- Weight Lifting (moderate) - 211<br />

- Weight Lifting (vigorous) - 422<br />

For someone who weighs around 90kg, here<br />

are the calories that you might expect to burn<br />

off in an hour:<br />

- Aerobics (low impact) - 431<br />

- Aerobics (high impact) - 604<br />

- Bicycling (mountain bike) - 733<br />

- Bicycling (stationary, moderate) - 604<br />

- Bicycling (stationary, vigorous) - 906<br />

- Gymnastics (general) - 345<br />

- Rowing (stationary, moderate) - 604<br />

- Rowing (stationary, vigorous) - 733<br />

- Running (10mph) - 1380<br />

- Running (5mph) - 690<br />

- Running (in place) - 690<br />

- Swimming (laps, freestyle) - 690<br />

- Swimming (breaststroke) - 863<br />

- Swimming (backstroke) - 690<br />

- Walking (slow) - 216<br />

- Walking (uphill) - 518<br />

- Walking (brisk pace) - 345<br />

- Water Aerobics - 345<br />

- Weight Lifting (moderate) - 259<br />

- Weight Lifting (vigorous) - 518<br />

B O DY<br />

M I N D S O C I A L W E A LT H F A M I LY<br />

12 THE TOP ENDER | Tri-Services Magazine Incorporated<br />

WELLBEING GUIDE <strong>2023</strong> 13


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

Lying Side Leg Lift<br />

Two-Arm Kettlebell Swing<br />

High Donkey Kicks<br />

Hihg Plank to Glute<br />

Kickbacks<br />

Pistol Squat<br />

Side Leg Raises<br />

Hip Raise / Butt Lift<br />

Donkey Kicks<br />

USE WHAT YOU’VE GOT<br />

Step Ups can be done on stairs or<br />

stools. Furniture can help with<br />

Back Bends or a lower impact<br />

Push Ups. Use books or heavy<br />

objects as weights.<br />

EXERCISES<br />

Sumo Squat<br />

Sumo Squat with Bar<br />

Lunge / Front Kicks<br />

Kickbacks<br />

Bodyweight Walking Lunge<br />

DB Step Ups<br />

Step Up with Knee Raise<br />

I N T E R N AT I O N A L D AY O F<br />

YOGA<br />

2 1 J U N E<br />

Author: Sian Howell, Department of Veterans’ Affairs<br />

<strong>The</strong> International Day of Yoga was first proposed in 2014 by<br />

Indian Prime Minister Narendra Modi during his speech at the<br />

United Nations 69th General Assembly. He said, “Yoga is an<br />

invaluable gift from our ancient tradition. Yoga embodies unity of<br />

mind and body, thought and action ... a holistic approach [that] is<br />

valuable to our health and our well-being. Yoga is not just about<br />

exercise; it is a way to discover the sense of oneness with yourself,<br />

the world and the nature.” International Yoga Day is celebrated<br />

annually on 21 June, near the winter and summer solstices, a<br />

symbolic and important time that signals change in the seasons.<br />

<strong>The</strong> word ‘yoga’ is derived from the Sanskrit word ‘yuji' meaning<br />

join or unite. It refers to the inner state that a person experiences<br />

during the physical, mental and spiritual practice of yoga; the union<br />

with oneself. While it is widely known for its physical benefits, it is<br />

also a tool for self-transformation.<br />

Yoga is a great way to reconnect with ourselves, to cultivate<br />

self-compassion and build the courage to listen to our own<br />

voice. We learn how to show up for ourselves and honour our<br />

needs each time we step onto the mat. By focusing on our breath<br />

throughout the practice we may even find a sense of calm and<br />

gratitude in amongst a busy world. <strong>The</strong> physical benefits such as<br />

improved breathing, posture and balance, enhanced joint and<br />

bone health along with increased strength, flexibility and mobility<br />

are an added bonus. While many may associate yoga with images<br />

of lycra-clad limber bodies, this style of physical activity suited<br />

to all capabilities and fitness levels, as it is gentle and easily<br />

modifiable. Most teachers offer variations of each pose and<br />

posture for different skill levels in a class to suit adaptations for<br />

injuries, ailments and pregnancy.<br />

FURTHER READING:<br />

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

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

<strong>The</strong>re are a number of online and in-person yoga classes you can try.<br />

Studios and gyms often offer free trials, and many local councils run<br />

subsidised health and fitness programs each year. If it’s been a while<br />

since you’ve engaged in physical activity, book in with your GP before<br />

commencing and enjoy the many health benefits of yoga. So, be sure to<br />

mark 21 June in the calendar and keep an eye out for any International<br />

Day of Yoga events near you.<br />

Namaste – I honour the light within you.<br />

Originating from India, yoga<br />

continues to grow in popularity<br />

across the world, evolving into its<br />

various styles that include:<br />

Iyengar: Great for beginners<br />

or those with an injury as it<br />

includes the use of props to assist<br />

with poses.<br />

Yin: Holding postures in a series<br />

of comfortable stretches that<br />

assists with flexibility and recovery<br />

and calms the mind due to its<br />

restorative pace.<br />

Vinyasa: Low intensity<br />

cardiovascular fitness focused on<br />

connecting breath with movement<br />

in a continuous ’flow’.<br />

Bikram: Also known as ‘hot<br />

yoga’ is practised in a room heated<br />

to more than 40 degrees, it is<br />

wonderful for detoxing the body<br />

and limbering up the muscles.<br />

Ashtanga: For more<br />

advanced yogis who are ready to<br />

work up a sweat and get an<br />

intense full body workout. You will<br />

be required to hold postures for<br />

longer periods of time and gently<br />

push yourself further.<br />

Nidra: A meditative practice<br />

that assists with sleep and<br />

reducing symptoms of insomnia –<br />

best done before bedtime.<br />

B O DY<br />

M I N D S O C I A L W E A LT H F A M I LY<br />

14 THE TOP ENDER | Tri-Services Magazine Incorporated<br />

WELLBEING GUIDE <strong>2023</strong> 15


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

Music<br />

IS GOOD<br />

MUSIC<br />

FOR YOUR<br />

THERAPY<br />

SOUL<br />

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

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

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

goals.<br />

WHERE DO MUSIC THERAPISTS PRACTISE?<br />

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

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

programs to meet specific needs.<br />

WHEN SHOULD I SEE A MUSIC THERAPIST?<br />

<strong>The</strong>re are a wide range of reasons that may lead a person to receive<br />

services from a registered music therapist. Some typical conditions include:<br />

Physical impairments (e.g. balance, gait, coordination, weakness, motor<br />

planning problems) caused by neurological injury, degenerative<br />

conditions, developmental delay<br />

Communication impairments (e.g. speech, language or voice<br />

problems, stuttering, respiratory dysfunction) resulting from<br />

neurological damage, neuro-developmental disorders,<br />

developmental delay, intellectual disability<br />

Cognitive impairments (e.g. memory, attention, executive function)<br />

due to dementia, brain injury, intellectual disability,<br />

neurodevelopmental disorders, developmental delay<br />

Grief and loss (e.g. bereavement, adjustment to disability, changes in<br />

identity) resulting from disability, neurological damage, brain injury,<br />

dementia, trauma<br />

Pain management (e.g. cancer treatment, chronic pain conditions, burns<br />

debridement, physical rehabilitation) resulting from life limiting illness,<br />

disability, injury<br />

WHAT SERVICES DO MUSIC THERAPISTS PROVIDE?<br />

When working with all populations, music therapists use music-based<br />

interventions (in individual or group sessions) to address a range of<br />

cognitive, physical and socio-emotional goals determined through an<br />

assessment by the music therapist. <strong>The</strong>se interventions may include singing,<br />

song writing, musical improvisation, receptive music listening and other<br />

speciality techniques. Areas of care that most readily benefit from music<br />

therapy include:<br />

Palliative care<br />

Oncology<br />

Disability<br />

Autism spectrum disorder<br />

Special education<br />

Early childhood intervention<br />

Aged care<br />

Rehabilitation<br />

HOW ARE MUSIC THERAPISTS QUALIFIED?<br />

Mental health<br />

Neo-natal care<br />

Paediatrics<br />

In order to practice as a registered music therapist, music therapists must<br />

meet the following requirements:<br />

Completion of a Bachelor or Master’s degree accredited by the<br />

Australian Music <strong>The</strong>rapy Association (AMTA)<br />

Registration with AMTA<br />

Continuing professional development set by AMTA<br />

Adhere to the Code of Conduct, Standards of Practice and By-laws for<br />

Grievance Procedures<br />

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

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

https://www.austmta.org.au/<br />

REGISTERED MUSIC<br />

THERAPIST IN DARWIN<br />

Crystal is a Registered Music<br />

<strong>The</strong>rapist (RMT) and an NDIS<br />

registered provider with a<br />

private practice.<br />

@crystalrmusictherapy<br />

crystalrmusic@gmail.com<br />

THE POWER<br />

OF MUSIC<br />

Listen to the music tracks below<br />

and think about how they alter<br />

your thoughts:<br />

‘I AM BRAVE’<br />

- BY SETH BAER<br />

‘KHE SANH’<br />

- BY COLD CHISEL<br />

‘HELLA GOOD’<br />

- BY NO DOUBT<br />

‘DOWN UNDER’<br />

- BY MEN AT WORK<br />

‘HAPPY’<br />

- BY PHARRELL WILLIAMS<br />

‘HIGHER’<br />

- BY HILLTOP HOODS<br />

‘I AIN’T WORRIED’<br />

- BY ONEREPUBLIC<br />

‘NOTHING LEFT’<br />

- BY KYGO FEAT WILL HEARD<br />

THE DANGERS OF<br />

VAPING<br />

Author: Amanda Letcher, <strong>The</strong> <strong>Top</strong> Ender<br />

Vaping use is on the rise in Australia.<br />

VAPING HARM:<br />

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

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

with nausea, vomiting, mouth and airway irritation, chest pain and heart palpitations.<br />

<strong>The</strong>re is a common misconception that vaping is merely harmless water vapour — in<br />

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

fewer chemical additives than combustible tobacco products, it still contains and emits<br />

many harmful compounds, including:<br />

Formaldehyde and acrolein,<br />

which can cause irreversible<br />

lung damage.<br />

Propylene glycol, which is<br />

toxic to human cells.<br />

Nicotine, which is highly<br />

addictive and can harm the<br />

still-developing adolescent<br />

brain, particularly in areas that control attention, learning, mood and<br />

behavioural control.<br />

People who vape nicotine are exposed to a toxic chemical that can harm adolescent<br />

brain development (the brain continues to develop until the age of 25) and lead to<br />

dependence.<br />

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

Though safe to ingest, these toxins may be very unsafe to inhale. <strong>The</strong>se products lack proper testing,<br />

and often still contain nicotine even if they claim to be free of it.<br />

THE LEGAL STATUS OF VAPING IN AUSTRALIA:<br />

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

smokers struggling to quit their smoking habit. <strong>The</strong>y can only be legally obtained in Australia with GP<br />

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

From Friday 1 October 2021, all nicotine vaping products – including nicotine e-cigarettes, nicotine<br />

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

This includes both in Australia and from overseas.19 This can be done by:<br />

• filling the prescription at a pharmacy (either a physical community pharmacy or an Australian<br />

online pharmacy)<br />

• from overseas websites using the Personal Importation Scheme.<br />

Of those aged 18–24, nearly 2 in<br />

3 (64%) current smokers and 1<br />

in 5 (20%) non-smokers<br />

reported having tried e-<br />

cigarettes, compared to 49% and<br />

13.6% in 2016.<br />

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

cannot be legally supplied to friends or family members in Australia or overseas.<br />

Resources:<br />

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

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

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

WELLBEING GUIDE <strong>2023</strong> 17<br />

B O DY<br />

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


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

Understanding Complex<br />

PTSD<br />

Author: Health Direct<br />

WHAT IS COMPLEX PTSD?<br />

Post-traumatic stress disorder (PTSD) is a<br />

mental health condition that can develop in<br />

people who have been through a traumatic<br />

event. <strong>The</strong> event may have threatened their life<br />

or safety, or they may have witnessed a serious<br />

accident, death or natural disaster.<br />

Complex PTSD is a condition that can occur<br />

after prolonged and repeated trauma,<br />

particularly due to child abuse or domestic<br />

violence. Trauma can cause problems with<br />

memory and disrupt the development of a<br />

person’s identity and their ability to control<br />

emotions and form relationships with others.<br />

WHAT ARE THE SYMPTOMS OF<br />

COMPLEX PTSD?<br />

People with complex PTSD tend to experience<br />

the core symptoms of PTSD as well as<br />

disturbances in their thoughts, behaviours and<br />

emotions including:<br />

• difficulties expressing emotions — it is<br />

common for someone to lose control of<br />

their emotions, such as in explosive anger or<br />

persistent sadness<br />

• negative self-belief — a person can view<br />

themselves in a negative light, and they may<br />

feel helpless, guilty, or ashamed<br />

• problems maintaining healthy relationships<br />

due to lack of trust — in some cases people<br />

avoid relationships completely, while others<br />

can develop unhealthy relationships<br />

• ongoing feelings of emptiness<br />

WHAT CAUSES COMPLEX PTSD?<br />

Complex PTSD can be caused by any type of<br />

long-term trauma, and usually involves<br />

situations where the victim has little control<br />

and is unable to escape.<br />

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

Australia (What is complex PTSD?), Blue Knot Foundation<br />

(Complex trauma treatment), National Center for PTSD<br />

(National Center for PTSD), NHS Choices (UK) (Posttraumatic<br />

stress disorder (PTSD) - Complex PTSD)<br />

<strong>The</strong> types of traumatic situations that can cause<br />

this disorder include:<br />

• long-term childhood psychological, physical,<br />

sexual abuse or neglect<br />

• long-term domestic violence<br />

• being held in a concentration camp or<br />

prisoner of war camp<br />

HOW IS COMPLEX PTSD TREATED?<br />

<strong>The</strong> main form of treatment for complex PTSD<br />

is long-term psychological therapy. This helps<br />

people slowly regain their trust in others. <strong>The</strong>y<br />

can then gradually start to make friends, improve<br />

their work life and opportunities, and develop<br />

leisure interests.<br />

People with complex PTSD often have problems<br />

with drug and alcohol use, anxiety and<br />

depression.<br />

COMPLEX PTSD RECOVERY<br />

Support from family and friends is very<br />

important for most people. Minimising other<br />

stressful life experiences can allow a person to<br />

focus on their recovery.<br />

Treatment of PTSD and complex PTSD should<br />

occur under the care of a psychiatrist or clinical<br />

psychologist who gets to know the person over<br />

a period of time.<br />

MINDFULNESS MINUTE<br />

MEDITATION MUSIC<br />

Experience the benefits of meditation and<br />

binaural beats, aimed to enhanced relaxation,<br />

stress relief, and a heightened sense of<br />

mindfulness through theraputic music.<br />

Listen to the playlist on Spotify by scanning<br />

the QR code:<br />

<strong>The</strong> <strong>Top</strong><br />

Ender<br />

Tri-Services Magazine Inc<br />

MINDFULNESS<br />

Meditations & Binaural Beats<br />

What is a<br />

MORAL INJURY?<br />

Author: Open Arms<br />

Moral injury refers to the psychological, social<br />

and spiritual impact of events involving betrayal<br />

or transgression of one’s own deeply held moral<br />

beliefs and values occurring in high stakes<br />

situations. Moral injury is not a recognized<br />

mental health disorder in itself, but may be<br />

associated with PTSD or depression.<br />

Moral injury was first described in military<br />

personnel who returned from deployment<br />

having been involved in events that<br />

transgressed their deeply held moral beliefs or<br />

values. <strong>The</strong> impact of these experiences on<br />

individuals’ psychological, social and spiritual<br />

wellbeing was seen as being broader than the<br />

symptoms of PTSD or depression.<br />

THE TYPES OF EXPERIENCES THAT<br />

CAN LEAD TO MORAL INJURY<br />

INCLUDE ARE:<br />

• You did something (or failed to do<br />

something) that went against your moral<br />

code or values (e.g., you harmed someone or<br />

failed to protect someone from harm), or<br />

• You saw someone (or people) do something<br />

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

CONTACT OPEN ARMS<br />

A service founded by Vietnam Veterans,<br />

now for all veterans and families.<br />

Crisis Support 24Hr<br />

1800 011 046<br />

or fail to do something that went against<br />

your moral code or values (e.g., you<br />

witnessed cruel behavior), or<br />

• You were directly affected by someone doing<br />

something or failing to do something that<br />

went against your moral code or values (e.g.,<br />

being betrayed by someone you trusted).<br />

HOW DO I RECOGNISE MORAL<br />

INJURY IN MYSELF OR OTHERS?<br />

<strong>The</strong> effects of moral injury can include feelings<br />

of guilt, shame, anger, sadness, anxiety and<br />

disgust; beliefs about being bad, damaged or<br />

unworthy; self-handicapping behaviours; loss of<br />

faith in people and avoidance of intimacy; and<br />

loss of religious faith, or loss of faith in humanity<br />

or a just world.<br />

HOW DO I KNOW WHEN TO SEEK<br />

HELP?<br />

If you are experiencing distress that lasts for<br />

more than a few days and/or is interfering with<br />

your daily life and wellbeing, it is time to seek<br />

help.<br />

B O DY<br />

M I N D S O C I A L W E A LT H F A M I LY<br />

18 THE TOP ENDER | Tri-Services Magazine Incorporated<br />

WELLBEING GUIDE <strong>2023</strong> 19


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

WATER THERAPY<br />

LOCAL ZONES<br />

Author: Amanda Letcher, <strong>The</strong> <strong>Top</strong> Ender<br />

Thinking about water therapy and not sure<br />

where to go?<br />

Here are a few suggestions to get you started;<br />

DARWIN REGION:<br />

Aqua Aerobics with Sheryl<br />

Aqua Aerobics with Sheryl<br />

Wave Lagoon Aquatic Fitness, Darwin Waterfront<br />

Wave Lagoon Aqua Fitness Facebook Group<br />

Movement for Life physiotherapy – Hydrotherapy<br />

movementforlifephysio.com.au/hydrotherapy<br />

PALMERSTON REGION:<br />

Aqua Aerobics at the Goldfish bowl<br />

learntoswimdarwin.com.au/aqua-aerobics<br />

SWELL Aqua Aerobics<br />

swellpalmerston.com.au/swim/aqua-aerobics<br />

KATHERINE REGION:<br />

Katherine Aquatic Centre<br />

katherineaquaticcentre.com.au/swim/aqua-aerobics<br />

20 THE TOP ENDER | Tri-Services Magazine Incorporated<br />

Imagine this.... you are immersed in<br />

water, riding a stationary bike; it is<br />

your very own underwater spin<br />

cycle class.<br />

Emerse Cycle is a 45 minute group<br />

based water cycling class that<br />

combines a mix of speed intervals,<br />

hill climbs, and active recovery that<br />

will challenge your cardiorespiratory<br />

fitness and strength endurance.<br />

emerse.com.au/aqua-cycling-classes<br />

“If there is magic on this planet, it is<br />

contained in water” ~ Loren Eiseley<br />

DARWIN & SURROUNDS<br />

CASUARINA AQUATIC AND LEISURE CENTRE<br />

10 Angelo Street, Casuarina<br />

Currently under development until late 2024.<br />

NIGHTCLIFF AQUATIC CENTRE<br />

259 Casuarina Drive, Nightcliff | Paid entry; free for under 4’s<br />

50m Main Pool with hydro-lift access for all-abilities. Partial shade<br />

cloth coverage. Shaded Toddlers’ Pool.<br />

www.facebook.com/nightcliffpool/<br />

PARAP SWIMMING POOL<br />

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

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

play area (currently closed – check with facility)<br />

Events - Swim Clubs - Swim Lessons - Fitness Classes<br />

www.facebook.com/parappool/<br />

DARWIN WATERFRONT<br />

Darwin Waterfront | Paid entry for wave pool<br />

Wave pool and shallow shaded splash area without waves. Free<br />

Lagoon area located outside of the wave pool, with lots of<br />

surrounding restaurants, shaded areas and multi-level car park.<br />

www.waterfront.nt.gov.au/wave-lagoon<br />

INFINITY<br />

Mindil Beach Casino Resort | Free entry on weekends<br />

DJ, pool bar, and incredible afternoon sunsets.<br />

www.mindilbeachcasinoresort.com.au/bars/infinity<br />

LAKE ALEXANDER<br />

East Point Reserve | Free entry<br />

Swimming in the lake is safe and kids can enjoy the adventure<br />

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

LEANYER WATERPARK<br />

310 Vanderlin Drive, Leanyer | Free entry<br />

Leanyer waterpark has plenty of parking, water slides, splash pad<br />

playground, lawn areas, BBQ facilities, skate park, shaded playground<br />

and a café, with free entry for all ages!<br />

www.facebook.com/leanyer.recreation.park/<br />

PALMERSTON WATERPARK<br />

University Ave, Durack | Free entry<br />

Spend the day at Palmerston waterpark has plenty of parking, lawn<br />

areas, BBQ facilities, skate park and a café, with water slides!<br />

www.facebook.com/PalmerstonWaterPark/<br />

BERRY SPRINGS<br />

Cool off in this amazing, natural waterhole with picnic areas and<br />

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

LITCHFIELD NATIONAL PARK<br />

Includes Florence Falls Lookout (accessible) Florence Creek Walk to<br />

Florence Falls (not accessible), Buley Rockhole, Wangi Fall, Greenant<br />

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

all locations. Please plan your journey before departing.<br />

Head to the Litchfield National Park for the day or even the<br />

weekend, with onsite camping available and BBQ facilities you can<br />

spend the days relaxing in the water holes which is always refreshing<br />

after long hikes. northernterritory.com/darwin-and-surrounds/<br />

destinations/litchfield-national-park<br />

FACILITIES GUIDE<br />

Accessible<br />

Family Friendly<br />

Toilet Facilities<br />

Picnic / BBQ<br />

Lifeguards<br />

Shop / Cafe<br />

KATHERINE & SURROUNDS<br />

KATHERINE AQUATIC CENTRE<br />

2525 Stuart Hwy, Katherine | Paid entry<br />

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

areas, shade areas, first aid room, canteen, swimming lessons, aqua<br />

aerobics and Commando run hire.<br />

www.katherineaquaticcentre.com.au<br />

ELSEY NATIONAL PARK<br />

Includes Mataranka <strong>The</strong>rmal Pool, Bitter Springs, Rainbow Springs and<br />

Stevies Hole (not thermal). Limited wheelchair access.<br />

northernterritory.com/katherine-and-surrounds/destinations/elseynational-park<br />

KATHERINE HOT SPRINGS<br />

Relax and unwind in this incredible natural thermal swimming hole, only<br />

open during the dry season! Disabled access available, contact operator<br />

for details.<br />

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

BUTTERFLY GORGE NATURE PARK<br />

Cool off in this amazing gorge which is home to thousands of Common<br />

Crow Butterflies living in the towering rock face. Check opening dates<br />

and access with operator, may require Park Pass for non-residents.<br />

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

NITMILUK NATIONAL PARK<br />

Includes Leliyn (Edith) Falls and Sweetwater pools.<br />

Nitmiluk National Park is certainly a must-see whilst in the <strong>Top</strong> End.<br />

Visit the wonderful Leliyn Falls, after a short hike up to the top pool<br />

plunge and cool off in the refreshing waters.<br />

northernterritory.com/katherine-and-surrounds/destinations/<br />

nitmiluk-national-park<br />

KAKADU<br />

KAKADU NATIONAL PARK<br />

Includes Gunlom Plunge Pool, Jim Jim Falls and Twin Falls (4WD only).<br />

Limited wheelchair access.<br />

Drive 3 hours out of Darwin to visit the wonders that behold Kakadu<br />

National Park, be sure to pack your supplies well, and know which<br />

tracks are 4WD only. Kakada is an all year national park offering<br />

different experiences at different times of the year.<br />

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

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

IMPORTANT<br />

<strong>The</strong> Northern Territory is<br />

home to crocodiles, other<br />

dangerous wildlife, and<br />

severe storms. Follow all<br />

instructions and signage.<br />

If it’s flooded, forget it.<br />

Be Crocwise.<br />

WELLBEING GUIDE <strong>2023</strong> 21<br />

B O DY<br />

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


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

PAIGE HAYWARD<br />

Interviewed By: Deb Herring, <strong>The</strong> <strong>Top</strong> Ender<br />

We caught up with Paige Hayward who is a professional soccer player with Adelaide United for<br />

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

professional sport and wellbeing tips!<br />

FROM PITCH...<br />

WHEN DID YOU START PLAYING<br />

SOCCER?<br />

I started playing soccer when I was 4 years old<br />

in Sydney where I was raised. My parents<br />

wanted us to be active kids, so we all played<br />

sports. My brothers played Rugby League and I<br />

played soccer, which I really loved. Every<br />

afternoon, we were outside kicking the ball<br />

around our backyard and practice as a family.<br />

My little brother was always stuck in the goals<br />

as our Goalie [laughs].<br />

When I was 19, I applied for a scholarship in<br />

the US. My parents wanted me to get a full<br />

scholarship to go, which was awarded to me<br />

and I was there for 7 years! I went to the<br />

University of Texas and then transferred to<br />

Texas Southern University to complete my<br />

studies. While in the US, I studied Nutrition<br />

and then completed an internship as a<br />

dietician. I then travelled to Austria to play<br />

professionally with FFC Vorderland, which was<br />

an amazing experience.<br />

Upon my return to Australia, I was<br />

contracted by Adelaide United for the<br />

2022/23 season.<br />

It’s a career that I have always loved and I have<br />

always strived to be the best I can be.<br />

WHAT IS THE BEST ADVICE YOU HAVE<br />

EVER RECEIVED?<br />

Hard work beats talent - when I was little, I<br />

was talented, but also worked hard to build<br />

my skills over many years, which has paid off<br />

for me with a professional career in soccer.<br />

Work hard in silence – it’s a good strategy to<br />

work quietly towards your goals when no one<br />

is watching, then show people rather than<br />

telling people what you are doing.<br />

WHO IS YOUR MENTOR / HERO?<br />

My family have been a big influence on me and<br />

encouraging me to be my best. I also looked<br />

up to Carli Lloyd (US soccer player) when I<br />

was growing up, but I have never met her.<br />

Photos: Supplied by Paige Hayward.<br />

WHAT DOES TEAMWORK / WOMEN IN<br />

SPORT MEAN TO YOU?<br />

When I was growing up, there weren’t many wellknown<br />

females in sport, but it’s important for<br />

little girls to have idols – it's a big deal and it<br />

encourages girls to give things a go! I love that<br />

most people can name the Matilda’s players now,<br />

which wasn’t as popular 10 years ago.<br />

HOW DO YOU STAY MOTIVATED TO TRAIN?<br />

It makes me feel better when I workout. If I sit<br />

around all day, I find myself feeling agitated.<br />

Fitness definitely relieves stress and I feel better<br />

within myself after some physical activity - it<br />

doesn’t always need to be high intensity, even a<br />

brisk walk once a day is beneficial. On a recent<br />

trip to the US, I was walking 50km per day<br />

sightseeing, plus a couple of gym sessions per week,<br />

and I was able to maintain my fitness... I actually lost<br />

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

sightseeing and relaxing.<br />

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

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

to choose high protein foods to maintain a healthy lifestyle.<br />

<strong>The</strong> Fuel Your Active Life nutrition program is<br />

$75 per week including goal setting, vir tual<br />

suppor t and feedback (pricing correct at time<br />

of printing - Aug <strong>2023</strong>).<br />

.... TO PLATE<br />

WHAT’S NEXT FOR PAIGE?<br />

I will keep playing soccer at my best level for the next few years,<br />

while also focusing on building my nutrition business.<br />

I have recently signed a contract to play soccer for the Central<br />

Coast during the <strong>2023</strong>-24 season, which will bring new<br />

opportunities for the future!<br />

WHAT IS THE FOCUS OF YOUR DIETICIAN BUSINESS?<br />

Many people don’t eat enough as they are more concerned about<br />

what they should eat, so I love educating people about how to fuel<br />

their body and educating them on how to improve their wellbeing,<br />

whether they are an athlete or a parent who is struggling with<br />

energy levels.<br />

<strong>The</strong> program starts with a 40-minute consult for $99 which<br />

includes the first week of support and discussing goals. In the first<br />

few weeks, we establish a game plan and a weekly target to work<br />

towards together, which is a virtual service available to anyone<br />

around Australia. We work together to make changes to the<br />

program gradually so that the program is sustainable and<br />

achievable.<br />

When you want to see results in your life, you need the right<br />

person next to you who has the knowledge and expertise to<br />

support and guide you.<br />

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

recognised in the US, so I am not eligible for Medicare rebates.<br />

FUEL YOUR ACTIVE LIFE<br />

NUTRITION PROGRAM<br />

www.fuelyouractivelife.com<br />

@ Paige Dietician<br />

@ Fuel Your Active Life<br />

B O DY<br />

M I N D S O C I A L W E A LT H F A M I LY<br />

22 THE TOP ENDER | Tri-Services Magazine Incorporated<br />

WELLBEING GUIDE <strong>2023</strong> 23


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

Author: Amanda Letcher, <strong>The</strong> <strong>Top</strong> Ender<br />

HEALTHY GAMING<br />

We always hear that “things” are<br />

good in moderation, but how good?<br />

And what does it look like when you<br />

tip the scales into unhealthy habits?<br />

Let us first explore the benefits of digital<br />

gaming, such as;<br />

IMPROVED COGNITIVE ABILITIES<br />

Video games improve some of your<br />

cognitive abilities – especially your<br />

visuospatial skills and concentration. Spatial<br />

ability is also important in several fields of<br />

study, including mathematics, natural<br />

sciences, engineering, meteorology, and<br />

architecture.<br />

IMPROVED PROBLEM-SOLVING SKILLS<br />

AND LOGIC<br />

Many gamers play games that require a<br />

great deal of planning, strategic thinking and<br />

using logic to achieve goals within the<br />

game, so it makes sense that they will have<br />

enhanced development in areas of the<br />

brain dedicated to problem solving and<br />

logic.<br />

INCREASED HAND-TO-EYE<br />

COORDINATION<br />

Games allow you to develop an ability to<br />

learn sensorimotor patterns and<br />

movements faster and more efficiently,<br />

which may help you with tasks in the<br />

physical world.<br />

GREATER MULTI-TASKING ABILITY<br />

Many games force players to perform<br />

several tasks at the same time – especially<br />

action games. For example, you have to<br />

monitor the enemy, your health,<br />

ammunition and other statistics, while also<br />

moving your character. You might also be<br />

speaking on a microphone with your<br />

teammates and friends.<br />

FASTER AND MORE ACCURATE DECISION-<br />

MAKING<br />

When presented with a problem, action game<br />

players were up to 25 percent faster than<br />

players of slow-paced games, and their decisions<br />

were also more accurate. This skill can be<br />

valuable in areas of work where fast decisionmaking<br />

is crucial such as on the battlefield, or in<br />

a high-pressure work scenario.<br />

ENHANCED PROSOCIAL BEHAVIOURS<br />

AND TEAMWORK<br />

Some games involve cooperating with other<br />

players and talking with them through text or<br />

voice chat, which can improve your ability to<br />

work with other people and have better social<br />

interactions, even when playing games. Gaming<br />

can also be a popular conversation topic<br />

amongst students at school.<br />

BETTER EYESIGHT (ATTENTION TO<br />

DETAIL)<br />

A study from 2012 conducted by Timothy J<br />

Wright and Daniel P Blakely found that people<br />

who play games are able to see more detail,<br />

especially in the periphery of their eyesight. This<br />

ability to see more detail in your eyesight and in<br />

the periphery of your eyesight translates to<br />

better performance in everyday tasks such as<br />

driving. With that said, it is important to give<br />

your eyes a break from screens, ideally for a<br />

few minutes every hour of use, as excessive<br />

screen time and poor room lighting may cause<br />

eye irritation and eye strain.<br />

MORE PHYSICAL ACTIVITY WITH GAMES<br />

THAT PROMOTE PHYSICAL ACTIVITY (VR,<br />

MOBILE GAMES)<br />

Playing games that promote you to stay active<br />

might improve your physical health, especially<br />

when compared to games where you remain<br />

sedentary the whole time. Gamers also find VR<br />

gaming more immersive and satisfactory than<br />

traditional gaming.<br />

OTHER BENEFITS:<br />

Games require you to persevere with your task<br />

to complete the goal of the game, promoting<br />

perseverance<br />

Video game players are also able to concentrate<br />

better and for longer periods than non-gamers<br />

Games also improve pattern recognition, strategic<br />

thinking, risk-taking abilities and task management.<br />

If you play games in moderation, for<br />

fun and recreation, you may<br />

experience many benefits. However,<br />

if you play games excessively to<br />

escape real-life problems, then you<br />

may begin to experience problems<br />

from your play, and in extreme<br />

cases, develop a gaming disorder.<br />

<strong>The</strong>re are also a number of negative<br />

effects of digital gaming and how this<br />

can impact your physical and mental<br />

health. Not all gamers experience<br />

negative effects from gaming, but for<br />

those who do, the effects vary from<br />

person to person.<br />

As with most addictions, excessive use of<br />

video games is often the reason you<br />

experience symptoms. <strong>The</strong> more you play,<br />

the more you neglect other key aspects<br />

of your life: your social life, your career,<br />

your family, your mental well-being, and<br />

your physical health - video game<br />

addiction statistics indicate that<br />

approximately 2-3% of gamers can<br />

become clinically disordered.<br />

Some of the most common negative<br />

physical effects of gaming addiction include:<br />

POOR SLEEP HYGIENE<br />

If you neglect sleep every day, it will<br />

eventually carry over to other parts of<br />

your life. You won’t be able to stay focused<br />

in other areas of your life like school, work,<br />

relationships or even everyday life, which<br />

will inevitably affect your performance in<br />

those areas of your life.<br />

Did you know that Kookaburra Kids run<br />

wellbeing programs for kids?<br />

Empowering young people to thrive. We<br />

deliver our services to young people<br />

impacted by family mental illness with<br />

the aim of empowering them to build<br />

resilience, lifelong knowledge and<br />

abilities so they can reach their potential.<br />

https://kookaburrakids.org.au/<br />

UNHEALTHY GAMING<br />

DEHYDRATION & POOR DIET<br />

When you play games for several hours straight,<br />

you forget to eat, drink, and keep yourself<br />

healthy. Without the proper nutrients and water,<br />

your body will not be able to function correctly.<br />

PHYSICAL HEALTH ATROPHY<br />

<strong>The</strong> less you move and exercise, the more your<br />

body will start to suffer. Typical examples are<br />

weight gain, muscle loss, stiff joints, and poor<br />

posture.<br />

POOR CONCENTRATION<br />

Gaming demands your full attention. However,<br />

the more you play or become preoccupied with<br />

gaming, the more difficult it is to concentrate on<br />

other tasks such as your schoolwork or career.<br />

A symptom of gaming disorder is called “preoccupation,”<br />

which means you find yourself<br />

constantly thinking about games when you’re not<br />

playing and experience difficulty focusing on<br />

other tasks.<br />

Physical and mental negative effects of video<br />

games go hand-in-hand. When your physical<br />

well-being suffers, so does your mental wellbeing.<br />

Some of the most common negative mental<br />

health effects of gaming addiction include:<br />

AGGRESSION<br />

Playing violent video games does not increase an<br />

individual’s levels of hostility. Several studies have<br />

shown that when we play video games, our<br />

amygdala calms down, which leads to the<br />

suppression of our feelings. After excess use and<br />

gaming addiction, you can feel restless and<br />

aggressive, and aggression is also one of the<br />

withdrawal symptoms of gaming disorder.<br />

POOR EMOTIONAL REGULATION<br />

Emotional regulation is the ability to be in<br />

B O DY<br />

M I N D S O C I A L W E A LT H F A M I LY<br />

24 THE TOP ENDER | Tri-Services Magazine Incorporated<br />

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

control of your emotional state. When you have<br />

good emotional regulation, you can exert<br />

influence over your actions despite your present<br />

emotional state. Studies show that excessive<br />

gaming can lead to poor emotional regulation,<br />

which contributes to mood problems such as<br />

anxiety, depression and aggression.<br />

DEPRESSION & SOCIAL ANXIETY<br />

<strong>The</strong>re are early indications that gaming<br />

contributes towards depression and social<br />

anxiety. Studies have found that excessive gaming<br />

can lead to lower self-esteem, which can also be<br />

a contributing factor in depression and social<br />

anxiety. Although we cannot state that gaming<br />

causes depression or depressive symptoms, it is<br />

well established that neglecting one’s physical and<br />

mental wellbeing for prolonged periods, as<br />

gamers often do, leads to mental health issues.<br />

LACK OF MOTIVATION AND DOPAMINE<br />

ADDICTION<br />

Gaming is a hyper-stimulating activity that can be<br />

more engaging than activities you can find in the<br />

physical world. When you play games, your brain<br />

starts to produce significant amounts of<br />

dopamine, which is the neurotransmitter that<br />

induces the feeling of pleasure.<br />

HOW CAN YOU OVERCOME YOUR<br />

GAMING ADDICTION?<br />

When gaming becomes the only activity your<br />

brain finds pleasurable and stimulating, a lack of<br />

motivation to participate in other activities is a<br />

natural outcome.<br />

Unfortunately, even when you stop playing<br />

games, it may take time for your brain to recalibrate<br />

and for you to enjoy experiences that<br />

include less excitement.<br />

SUICIDAL THOUGHTS AND OTHER<br />

COMORBIDITIES<br />

Although gaming provided an escape initially, it<br />

can eventually lead to further withdrawal from<br />

life. When hope for “real life” is lost, suicidal<br />

thoughts became more common. Individuals and<br />

families of people suffering from gaming disorder<br />

should take suicidal thoughts and ideation<br />

seriously - treatment is required.<br />

GETTING HELP<br />

If you feel like you’re experiencing the effects or<br />

symptoms of gaming addiction, the best place to start<br />

is acknowledging the addiction.<br />

Although overcoming gaming addiction takes time<br />

and a lot of dedication, the reward is that you’ll get<br />

your life back. <strong>The</strong>re are a number of resources<br />

available to help:<br />

“Game Quitters” is an educational resource, support<br />

community and advocacy organisation for those who<br />

want to quit playing video games or learn healthier<br />

gaming habits. <strong>The</strong>y work with parents, gamers,<br />

teachers and professionals worldwide to promote<br />

research and provide evidence-based programming<br />

oriented towards the prevention and treatment of<br />

gaming disorder.<br />

Take the short quiz by “Game Quitters” to see if you<br />

have a gaming addiction or are experiencing negative<br />

effects of video games.<br />

If you need a step-by-step guide on quitting video<br />

games, “Game Quitters” have an in-depth guide for<br />

Resources:<br />

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

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

https://gamequitters.com/<br />

gamers called Respawn. Families can access<br />

Reclaim, which is a step-by-step guide for<br />

helping loved ones reduce negative aspects<br />

of gaming.<br />

Veteran Gaming Australia also have a range<br />

of resources and support to assist with<br />

healthy gaming.<br />

Contact Open Arms and enquire about<br />

seeking help for a Gaming Addiction. In<br />

Australia there are specialised companies<br />

who can also help.<br />

Author: Walking Off <strong>The</strong> War Within<br />

Walking Off <strong>The</strong> War Within is held in memory of<br />

Nathan Shanahan, a returned solider and firefighter,<br />

and other fallen Service Men and Women who have<br />

taken their own lives after battling mental health issues.<br />

<strong>The</strong> Walk is for Emergency Service Personnel, Defence<br />

Force Personnel and members of the public to come<br />

together to share the burden and march as one.<br />

Nathan was an advocate for mental health and PTSD;<br />

sadly, Nathan lost his battle in December 2016. Nathan<br />

started Walking Off <strong>The</strong> War Within, he created the<br />

image of a soldier with a shadow on his back and the<br />

walks that happen around Australian now are a way<br />

that Nathan’s legacy continues.<br />

<strong>The</strong> walks replicate the walk Nathan completed in April<br />

2015 from Mildura to Adelaide, when he walked over<br />

400 kilometres with a 20+ kilogram pack to raise<br />

awareness and funds for PTSD and depression. This<br />

was his Walking Off <strong>The</strong> War Within.<br />

Walking Off <strong>The</strong> War Within has transformed<br />

from one man’s movement to a series of events,<br />

where people of all ages and fitness levels get<br />

together and walk and talk about ending the<br />

stigma that is often associated with mental<br />

health. We hope that each year, the walk<br />

continues to grow so that more people are<br />

encouraged to have a conversation about mental<br />

health, depression and suicide.<br />

Be part of this movement and help raise<br />

awareness of mental health, it’s a simple way to<br />

let those suffering know that there is support and<br />

that they are not alone! We encourage all<br />

participants to ‘wear their colours or uniform’ to<br />

display a united front in tackling depression and<br />

PTSD head on!<br />

Help us fight depression and PTSD and let<br />

return service people and our emergency<br />

service personnel know they are not alone in<br />

their battles with mental health and well-being.<br />

<strong>The</strong> events are open to everyone, of all abilities<br />

and ages including those emergency service and<br />

defence force personnel and members of the<br />

general public. We encourage you, your group or<br />

business/organisation to take in a walk near you<br />

and help raise awareness for PTSD and<br />

depression.<br />

<strong>Annual</strong> WOTWW challenges are organised<br />

in Darwin, Brisbane, Mildura and Ballarat.<br />

People are invited to take on 20km with or<br />

without a 20kg, or walk as much as they can,<br />

on their own or with a mate. <strong>The</strong><br />

WOTWW team challenges everyone –<br />

mates, family, colleagues and friends – to<br />

throw on their own walking boots, grab your<br />

pack and march as one; everyone is<br />

welcome.<br />

Source: https://walkoffww.com/<br />

MINDFULNESS MINUTE<br />

BOX BREATHING<br />

A simple deep-breathing technique to help calm<br />

the mind and body during times of stress. Can<br />

also help to ease panic, reduce insomnia, improve<br />

focus, and control hyperventilation.<br />

RELAX<br />

INHALE<br />

Trace the arrows<br />

with your finger,<br />

following each<br />

instruction for a<br />

count of four.<br />

EXHALE<br />

HOLD<br />

B O DY<br />

M I N D S O C I A L W E A LT H F A M I LY<br />

26 THE TOP ENDER | Tri-Services Magazine Incorporated<br />

WELLBEING GUIDE <strong>2023</strong> 27


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

DARWIN<br />

on foot<br />

Experience the <strong>Top</strong> End’s famous wildlife,<br />

landscapes and Aboriginal culture on one of the<br />

many walking and hiking trails both in Darwin<br />

and within two hours of the city.<br />

Unlike most capital cities, Darwin and its<br />

surrounds are packed with walking trails. Take a<br />

guided walking tour of the city, join an Aboriginal<br />

guide for a cultural bushwalk or wander through<br />

a national park at your own pace.<br />

DARWIN CITY WALKS<br />

Stroll along Darwin’s shady Esplanade on the<br />

cliffs of Darwin Harbour, then follow the WWII<br />

walking trail along the seafront. Signage tells the<br />

stories of Darwin’s military history and war<br />

heroes.<br />

FISH FEEDING AT DOCTOR’S GULLY<br />

Take the easy walk from the end of the<br />

Esplanade to one of Darwin’s best-known<br />

attractions: fish feeding at Aquascene Doctor’s<br />

Gully. For 60 years, milkfish, barramundi, bream<br />

and mullet in their hundreds have congregated<br />

there to be hand fed.<br />

HERITAGE & CULTURE AT THE DARWIN<br />

WATERFRONT PRECINCT<br />

<strong>The</strong> heritage and cultural trail around the Darwin<br />

Waterfront Precinct takes in some of Darwin’s most<br />

significant historical sites: the site of the first European<br />

settlement, WWII oil storage tunnels, the city’s first road,<br />

the wharf area that was heavily bombed in WWII, the<br />

Navy’s 1928 Pump House and a significant local Aboriginal<br />

site. A trail map will help guide you along the sites.<br />

OTHER GREAT DARWIN WALKS<br />

A few minutes out of the city, take the walking<br />

path through rainforest out to East Point and<br />

spot local wallabies. Charles Darwin<br />

National Park, 4km south east of<br />

Darwin, has some excellent<br />

walking trails that visit<br />

WWII bunkers.<br />

Image: Tourism NT/Tourism Australia<br />

GUIDED DARWIN WALKING TOURS<br />

Get a local’s perspective on Darwin’s history,<br />

people and sights on a guided walk with Walk<br />

Darwin. It runs short, themed guided walking<br />

tours around the city and its botanic gardens.<br />

<strong>The</strong> two-hour heritage walk takes in the<br />

buildings still standing after both the Bombing<br />

of Darwin and Cyclone Tracy ravaged the city,<br />

such as the old court house and police<br />

station, Browns Mart theatre and the<br />

Palmerston Town Hall ruins.<br />

Our office hours are daily, 7:00am to 7:00pm<br />

walkdarwin.com.au<br />

+61 (0) 428 183 444<br />

enquiries@walkdarwin.com.au<br />

BE PREPARED<br />

Darwin walking checklist<br />

Darwin is hot and humid and can<br />

have heavy rainfall during the Wet<br />

season (October - April)<br />

☑ check the weather forecast<br />

before you walk<br />

☑ carry and drink plenty of water<br />

☑ wear a hat and use sunscreen<br />

☑ avoid too much walking in the<br />

middle of the day when it’s<br />

hottest<br />

☑ on longer walks, take a first aid<br />

kit, map and compass<br />

☑ if you plan on an overnight trek,<br />

tell someone about your plans<br />

☑ take ‘no swimming’ signs<br />

seriously – saltwater crocodiles<br />

are common in the area<br />

☑ watch out for snakes.<br />

We provide <strong>The</strong>rapy Dog visits and<br />

animal-assisted interventions in Darwin,<br />

Palmerston and surrounds.<br />

We happily provide consulting and<br />

input into animal-assisted therapies and<br />

visits, should you need expert advice or<br />

require appropriate planning and<br />

design for a desired animal-assisted<br />

program.<br />

Our visiting and intervention service<br />

comes with professional indemnity<br />

insurance, public liability insurance,<br />

<strong>The</strong>rapy Dog certification*, Working<br />

With Children Check (NT Ochre<br />

Card), and National Police Check.<br />

Hannah is a current PhD candidate and<br />

Lecturer in Social Work at Charles<br />

Darwin University. She has a Bachelors<br />

degree majoring in Management, and<br />

postgraduate degrees in Mental Health<br />

Practice, International and Community<br />

Development and Social Work.<br />

Hannah is a current and eligible<br />

member of the Australian Association<br />

of Social Workers (AASW),<br />

professional member of Animal<br />

<strong>The</strong>rapies Ltd., and the current Co-<br />

Chairperson for the NT Animal<br />

<strong>The</strong>rapies Ltd. Committee.<br />

Good Dog is a proudly owned and<br />

operated veteran practice.<br />

BENEFITS OF THERAPY ANIMALS<br />

<strong>The</strong>rapy Animals serve as non-judgemental<br />

companions in the processes of learning,<br />

development, socialisation and positive wellbeing.<br />

<strong>The</strong>rapy Dogs are particularly helpful in the<br />

community as they already perform in fields of<br />

disability assistance, emotional regulation, and<br />

assisting those living with a chronic illness. Dogs<br />

are the single most commonly used animals in<br />

Animal Assisted Interventions (Nimer & Lundahl,<br />

2007).<br />

<strong>The</strong>rapy Dogs are particularly useful in having<br />

positive impacts on a range of human issues and<br />

medical conditions. Studies have shown that there<br />

are four main areas of the human condition that<br />

have demonstrated consistent improvements:<br />

those on the Autism Spectrum, people living with<br />

chronic medical conditions, children or adults with<br />

behavioural issues, and humans in need of<br />

immediate emotional wellbeing (Fontana & Jones,<br />

2017).<br />

Trained <strong>The</strong>rapy Dogs are well suited to assisting<br />

humans as they are socially motivated, and will often<br />

seek human attention or human interaction.<br />

Increasing research on canine cognition show the<br />

dog's ability to understand human social cues, like<br />

body language, and even emotion.<br />

info@gooddogaai.com<br />

0404151153<br />

www.gooddogaai.com<br />

B O DY<br />

M I N D S O C I A L W E A LT H F A M I LY<br />

28 THE TOP ENDER | Tri-Services Magazine Incorporated<br />

WELLBEING GUIDE <strong>2023</strong> 29


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

LENDING A PAW FOR<br />

DEFENCE VETERANS<br />

‘CLEAR EVIDENCE’ THAT ASSISTANCE<br />

DOGS HELP IMPROVE MENTAL HEALTH<br />

Author: Assc. Prof. Miranda Van Hooff, UniSA<br />

A new Australian study focused on defence veterans’ mental<br />

health has found strong evidence that assistance dogs used in<br />

conjunction with traditional therapies provide the most<br />

effective treatment outcomes.<br />

Almost 90 per cent of veterans reported improvements in their<br />

post-traumatic stress, depression and anxiety 12 months after<br />

being matched to an assistance dog, according to researchers<br />

from the University of South Australia (UniSA), University of<br />

Adelaide, and Military and Emergency Services Health Australia<br />

(MESHA).<br />

Of the 16 returned veterans who took part in the study, 63 per<br />

cent reported “significant clinical improvements” to their mental<br />

health thanks to an assistance dog provided by the Operation<br />

K9 Program run by See Differently with the Royal Society for<br />

the Blind.<br />

<strong>The</strong> study, funded by <strong>The</strong> Hospital Research Foundation<br />

Group, is the first in Australia to use self-reported measures,<br />

clinical assessments, and face-to-face interviews with veterans<br />

to investigate the value of an assistance dog over time.<br />

It is published in the International Journal of Environmental<br />

Research and Public Health.<br />

UniSA Master of Clinical Psychology student Melissa Sherman,<br />

who analysed the data, says the findings are relevant to<br />

policymakers and demonstrate the power of human-animal<br />

relationships.<br />

“Previous studies have shown that existing treatments for posttraumatic<br />

stress among returned veterans are not ideal, with<br />

high dropout rates and poor adherence,” Sherman says.<br />

“This study provides clear evidence that assistance dogs can<br />

play a key role in a veteran’s recovery from post-traumatic<br />

stress and other mental health conditions, supporting existing<br />

treatments.”<br />

Of the 5000 ADF members who transition<br />

from the forces to civilian life every year, 46<br />

per cent experience mental health issues,<br />

including suicidal thoughts, anxiety, and<br />

depression. Almost a quarter of them are<br />

diagnosed with post-traumatic stress in<br />

their lifetime.<br />

“This is an important issue that needs<br />

addressing,” according to MESHA<br />

Executive Director Miranda Van<br />

Hooff, an Adjunct Associate<br />

Professor at both UniSA and the<br />

University of Adelaide.<br />

Image Credit: Seeing Differently with<br />

Royal Society for the Blind<br />

Three major themes emerged<br />

from the study: that assistance<br />

dogs were a “life changer”, a<br />

constant companion, and helped<br />

returned veterans to increase<br />

their social interactions.<br />

“For many veterans, an assistance<br />

dog gave them a sense of purpose<br />

and a reason to live,” Assoc Prof<br />

Van Hooff says.<br />

Veterans reported their dog helped<br />

them “reclaim their life”, giving them<br />

independence and a way to<br />

manage their mental health issues<br />

and fluctuating emotions, including<br />

hypervigilance.<br />

Some participants described their<br />

dog as “a comfort or security<br />

blanket,” with one veteran saying<br />

he was a recluse for many years<br />

until being matched with an<br />

assistance dog: ‘Now, every day is<br />

an adventure, giving me something<br />

to look forward to’.<br />

<strong>The</strong> study showed a slight drop in<br />

participants still reporting suicidal<br />

feelings after 12 months, but the<br />

reduction was not significant. <strong>The</strong><br />

main benefits were a large<br />

reduction in depression, anxiety, and<br />

post-traumatic stress symptoms.<br />

Researchers say the study was<br />

limited by the lack of a control<br />

group of veterans with posttraumatic<br />

stress not receiving an<br />

assistance dog, and the small<br />

number of study participants due<br />

to the cost of breeding, training, and<br />

matching dogs to veterans.<br />

Further research is being<br />

conducted by the team to<br />

overcome these limitations.<br />

THE BENEFITS OF<br />

GRATITUDE<br />

Author: MensLine<br />

It’s not always easy to really appreciate<br />

what we have...<br />

It’s hard to not want and desire more – we<br />

live in a consumer driven society that<br />

pushes messages of consumption and<br />

materialism. Even more challenging is that<br />

we aren’t hardwired to be grateful – it’s<br />

often so much easier to have a grumble<br />

and complain.<br />

<strong>The</strong> trouble is that this constant<br />

dissatisfaction and pining for more leads to<br />

a sense of powerlessness over how we feel<br />

and contributes to a drop in wellbeing,<br />

leading to angst and agitation, and<br />

distracting us from the good things in our<br />

life.<br />

Gratitude is about being thankful for we<br />

have —as opposed to what we want or<br />

think we need. How often do we pause to<br />

notice and appreciate the things that we<br />

often take for granted, like having a place<br />

to live, food, clean water, friends and family?<br />

Being grateful for all that we have in life is<br />

one of the keys to true happiness.<br />

THE BENEFITS OF GRATITUDE<br />

Being grateful shifts the lens from what is<br />

lacking or not ideal to what is already<br />

present and good. Recent studies have<br />

found that ‘counting your blessings’ on a<br />

regular basis not only leads to feeling more<br />

optimistic and enjoying a greater overall<br />

satisfaction with life, it can also have some<br />

pretty amazing physical and emotional<br />

benefits.<br />

“Without gratitude, life can be lonely, depressing and<br />

impoverished. Gratitude enriches human life. It<br />

elevates, energizes, inspires and transforms, and<br />

those who practice it will experience significant<br />

improvements in several areas of life including<br />

relationships, academics, energy level and even<br />

dealing with tragedy and crisis.” Dr Robert Emmons.<br />

<strong>The</strong>re’s some simple things you can do to begin the<br />

practice gratitude:<br />

• Don’t be picky: appreciate everything, even the<br />

small stuff.<br />

• Keep a gratitude journal - just note one or more<br />

things you are grateful for on a daily basis.<br />

• Give at least one compliment daily or share your<br />

appreciation of something.<br />

• Improve your happiness in other areas of your life.<br />

For example, before you sit down to eat dinner, say<br />

one thing that you are grateful for.<br />

Bringing gratitude into your life is easy and hugely<br />

beneficial. Give it a go!<br />

If you need someone to talk to, MensLine Australia<br />

professional counsellors are here to provide<br />

information and support 24 hours a day, seven days<br />

a week.<br />

Call us on 1300 78 99 78<br />

or access online counselling.<br />

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

the-power-of-gratitude/<br />

B O DY<br />

M I N D S O C I A L W E A LT H F A M I LY<br />

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WELLBEING GUIDE <strong>2023</strong> 31


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

BEREAVEMENT<br />

AT WORK<br />

Author: Grief Australia<br />

Most people spend a good part of their day at<br />

work and, as a result, the people they work with<br />

can become like a close extended family. When a<br />

colleague dies, or when someone in the<br />

workplace is grieving a death, the impact on coworkers<br />

can significantly affect the workplace.<br />

Each person’s experience of loss is unique;<br />

however, there are some common responses to<br />

loss, including; sadness, anxiety, fear, mistrust,<br />

betrayal, irritability, guilt, anger, tension and loss of<br />

confidence.<br />

Grieving people may also develop physical<br />

symptoms, such as headaches, difficulty sleeping,<br />

tiredness, changes in appetite, increased drug or<br />

alcohol use, restlessness, difficulty in making<br />

decisions and poor concentration. <strong>The</strong><br />

symptoms of grief can significantly impact a<br />

person’s ability to function in the workplace<br />

and, in some work settings, may also impact on<br />

their safety.<br />

Workers who feel cared for and supported are<br />

more likely to experience an improved<br />

recovery - colleagues and employers don’t<br />

need to be experts in bereavement; however, it<br />

is good practice, especially at a management<br />

level, to have some understanding of the impact<br />

of grief and how to respond appropriately.<br />

HOW TO SUPPORT STAFF<br />

WHEN A TEAM MEMBER<br />

HAS DIED:<br />

• If a death has occurred within the<br />

workplace, consult with staff and<br />

management to ensure that support<br />

is available and accessible.<br />

• Those who were particularly close<br />

to the deceased may need<br />

additional support. Note that<br />

employees who didn’t know or get<br />

on well with the deceased may still<br />

feel the impact of the death.<br />

ESTABLISH A SUPPORTIVE<br />

WORK ENVIRONMENT:<br />

• Arrange some basic<br />

professional development<br />

on bereavement for<br />

management teams.<br />

• Compile resources and useful links<br />

for staff to review and access when<br />

needed.<br />

• Encourage team members to access<br />

professional counselling.<br />

HOW TO SUPPORT A TEAM<br />

MEMBER WHO IS EXPERIENCING<br />

BEREAVEMENT:<br />

• Call them every couple of days<br />

to check in and offer support.<br />

• If other employees or external<br />

colleagues are affected by the<br />

bereavement, ensure that<br />

support is also extended to<br />

them.<br />

• Assure them that their workload<br />

will be taken care of in their<br />

absence.<br />

• Respect the grieving person’s<br />

desire for privacy.<br />

• Accept that their performance<br />

in the workplace may be less<br />

than their best for a while.<br />

RETURNING TO WORK<br />

Returning to work after bereavement leave could be an overwhelming burden in addition<br />

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

may experience reduced performance caused by lack of concentration or memory loss,<br />

tiredness from emotion or sleepless nights and feelings of depression or anxiety. It is<br />

important to be patient and supportive without increasing stress for the grieving team<br />

member.<br />

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

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

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

confidence.<br />

WHEN TO SEEK FURTHER HELP<br />

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

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

that your staff member or colleague seeks professional help if, over time, they seem<br />

to be finding it difficult to cope in the workplace.<br />

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

B O DY<br />

M I N D S O C I A L W E A LT H F A M I LY<br />

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WELLBEING GUIDE <strong>2023</strong> 33


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

Attend a music<br />

concert or festival<br />

Wear a bright<br />

coloured shirt<br />

or scarf<br />

Create something with<br />

recycled materials<br />

Bake yummy treats<br />

for a friend or<br />

neighbour<br />

Enjoy a scenic walk or<br />

go for a walk during<br />

your lunch break<br />

Organise a day trip<br />

or short break to<br />

somewhere new<br />

Colour a<br />

mindfulness design<br />

Genuinely tell<br />

someone what<br />

they mean to you<br />

Organise a dinner<br />

with friends<br />

Watch a<br />

funny movie<br />

Try Zentangle Art<br />

Play a musical<br />

instrument<br />

Contact an<br />

old friend<br />

Stop and listen<br />

to nature<br />

Clean out a messy<br />

cupboard or drawer<br />

Read an inspiring<br />

biography<br />

Take some deep<br />

breaths, count<br />

down from 5 to 1<br />

following the<br />

instructions on<br />

the grounding<br />

wheel<br />

Send a Gratitude<br />

card to someone<br />

you care about<br />

Volunteer for a<br />

community event<br />

Learn<br />

something new!<br />

Light a<br />

scented candle<br />

Listen to<br />

energetic music<br />

Organise a board<br />

game night<br />

Donate unwanted<br />

items to charity<br />

Support a local<br />

business<br />

MINDFULNESS MINUTE<br />

GET GROUNDED<br />

Grounding can help you become more aware of your<br />

present surroundings and even reduce feelings of anxiety<br />

or stress. It involves focusing on your five senses, while<br />

breathing deeply, when feeling overwhelmed.<br />

WELLBEING<br />

challenge<br />

Challenge yourself to<br />

complete one of the<br />

wellbeing activities in the table<br />

opposite every day for a month and<br />

colour in each box once completed.<br />

Feel Good<br />

Strategies<br />

Little tasks you can do every day can<br />

instantly boost your mood and<br />

happiness:<br />

○ Get active in the great outdoors<br />

○ Do something for someone in<br />

need / volunteer<br />

○ Thank someone or send a<br />

gratitude card<br />

○ De-clutter your life<br />

○ Read an inspiring biography<br />

○ Drink 6-8 glasses of water<br />

○ Immerse yourself in a favourite<br />

hobby<br />

○ Listen to or dance to uplifting<br />

music<br />

○ Catch up with a friend<br />

○ Do anything that makes your heart<br />

sing<br />

○ Indulge in your favourite meal<br />

○ Book tickets to a comedy festival<br />

or watch a funny movie<br />

○ Write a gratitude list<br />

○ Share funny jokes and make people<br />

smile<br />

○ Organise a short break to relax<br />

and unwind!<br />

Although it is important to focus on<br />

your own needs and growth, living an<br />

altruistic life helps add purpose and a<br />

sense of joy, which cannot be achieved<br />

by always looking inwards. Look<br />

around you... Find ways to help people<br />

through random acts of kindness,<br />

genuine compliments and selfless<br />

service to enrich the lives of others.<br />

Find ways to make people smile and<br />

feel cared about.<br />

Always remember – you are doing<br />

your best!<br />

Author: Sam Weston,<br />

Mad Snake Cafe Owner<br />

28 Austin Lane ,<br />

Darwin, NT<br />

0416 784 968<br />

madsnakecafedarwin<br />

@gmail.com<br />

Mad Snake Café<br />

Darwin<br />

Since I opened original Mad Snake in 2019, I have<br />

always hosted family friendly events in the city.<br />

I have met so many great groups of people that I host a movie<br />

night.<br />

I try and do Toy Fair each year.<br />

I run Zombie Walk.<br />

I try and run Cosplay events.<br />

I host Esports monthly.<br />

All these cool locals gave me the drive to get all the Darwin geeks<br />

in a room.<br />

And we ended up with Tropicon last year and I thought it was<br />

awesome.<br />

And guess what, Nov 18th this year, we got Tropicon <strong>2023</strong>!<br />

Stay tuned to our socials for future events for all ages!<br />

WE HAVE CREATED A COMFORTABLE SPACE TO ENJOY -<br />

IT’S TIME FOR EVERYONE TO HAVE SOME FUN!!<br />

I'm a high school dropout. I joined the army in 1998. One year<br />

later, I was part of Australia's biggest deployment since Vietnam - I<br />

was one of the 1500 soldiers with INTERFET helping restore<br />

order to the beautiful people of East Timor.<br />

On my 21st birthday, I was boarding SIEVS on Op Relex. <strong>The</strong>n<br />

another tour of Timor in 03<br />

I got out as a Corporal doing most of my time in Darwin...<br />

I met my best friends for life and had some funny adventures with<br />

them. Next, I did 10 years in Corrections. While I didn't love<br />

working in Prisons, I met some great people and learnt<br />

compassion and when to pick my fights.<br />

Between trying to raise kids, normal life pressures and regularly<br />

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

breakdown, I moved back to Darwin, where I've slowly built<br />

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

perfect but I'm trying to improve.<br />

I'm now a Darwin Cafe owner - I<br />

survived the downturn the<br />

crimewaves and covid... I'm still<br />

here. And that, my friend, is a skill<br />

you can't learn in any university. I<br />

have full respect and understanding of<br />

any small business owner in NT. I’m a<br />

strong advocate for veterans!<br />

My next goal is NT politics –<br />

follow us on Facebook!<br />

B O DY<br />

M I N D S O C I A L W E A LT H F A M I LY<br />

34 THE TOP ENDER | Tri-Services Magazine Incorporated<br />

WELLBEING GUIDE <strong>2023</strong> 35


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

<strong>The</strong> 5 LOVE<br />

LANGUAGES®<br />

Author: <strong>The</strong> 5 Love Languages ®<br />

CONNECTING WITH YOUR LOVED ONES<br />

<strong>The</strong> premise of <strong>The</strong> 5 Love Languages ® book is quite<br />

simple: different people with different personalities<br />

give and receive love in different ways. By learning to<br />

recognize these preferences in yourself and in your<br />

loved ones, you can learn to identify the root of your<br />

conflicts, connect more profoundly, and truly begin to<br />

grow closer.<br />

Step 1 : Learn Your Love Language ® - Get ready for<br />

an "aha" moment! Discovering your own primary<br />

love language will help you better understand<br />

yourself, as well as teach others how to love you<br />

best.<br />

Step 2: Exchange Your Results - Relationships go two<br />

ways. Once you discover your love language, share it<br />

with your loved ones. <strong>The</strong>n, ask them to share their<br />

results with you so you can love them better.<br />

Step 3: Strengthen Your Relationships - People grow<br />

closer when they choose to consistently speak each<br />

other’s love language. For the best understanding of<br />

the love languages and dialects, read <strong>The</strong> 5 Love<br />

Languages ® .<br />

<strong>The</strong> 5 Love Languages ® :<br />

♥ Words of affirmation - This language uses words<br />

to affirm other people.<br />

♥ Quality time - This language is all about giving<br />

the other person your undivided attention.<br />

♥ Physical touch - To this person, nothing speaks<br />

more deeply than appropriate physical touch.<br />

♥ Acts of service - For these people, actions speak<br />

louder than words.<br />

♥ Receiving gifts - For some people, receiving a<br />

heartfelt gift is what makes them feel most loved.<br />

“When we feel disconnected from the people we care<br />

about, life is a lonely place. <strong>The</strong> 5 Love Languages ® is a<br />

simple and effective way to strengthen your<br />

connections, so you can experience greater joy and<br />

harmony in all of your relationships.” Gary Chapman –<br />

the 5 Love Languages ®<br />

Sources: https://5lovelanguages.com https://ayearofdates.au/<br />

36 THE TOP ENDER | Tri-Services Magazine Incorporated<br />

TAKE THE FREE QUIZ:<br />

https://5lovelanguages.com/quizzes/lovelanguage/<br />

DOWNLOAD THE FREE<br />

APP:<br />

‘Love Nudge Mobile’ https://<br />

5lovelanguages.com/resources/<br />

app/<br />

BOOK SUGGESTIONS:<br />

Dating, married, single, or simply looking for<br />

better ways to connect with others? <strong>The</strong>re’s a<br />

book for you:<br />

Shop Now: https://5lovelanguages.com/store<br />

♥ <strong>The</strong> 5 Love Languages®<br />

By Dr. Gary Chapman<br />

♥ 52 Uncommon ways to<br />

unwind together By<br />

Randy Southern<br />

♥ 52 Uncommon Dates<br />

By Randy Southern<br />

DATE NIGHT IDEAS<br />

Customised Personal Acton Plan | $35<br />

https://5lovelanguages.com/betterlove<br />

<strong>The</strong> 5 Love Languages® and Better Love<br />

teamed up together to create an interactive<br />

customised actionable love plan, the perfect<br />

edition to any date night!<br />

A Year of Dates | $50<br />

(not affiliated with <strong>The</strong> 5 Love Languages®)<br />

https://ayearofdates.au/<br />

A Year of Dates provides 52 Suggestions for a<br />

year of fun and romance - dedicate one date<br />

per week and learn how to connect with<br />

your partner in a new and refreshing way.<br />

Not all dates are grandiose and expensive,<br />

the best ones never are!<br />

SAVE<br />

WITH<br />

FOMO<br />

As<br />

/<br />

with yin and yang, FOMO has a lighter<br />

counterbalance called JOMO – the Joy of<br />

FOMO<br />

We’ve all experienced that FOMO (Fear of<br />

Missing Out) feeling when we’re sitting at<br />

work and the sun is shining, or we are<br />

desperate to get our hands on concert<br />

tickets, so we don’t miss out! It’s our fear<br />

that drives our motivation to want<br />

something, like the envious posting<br />

location or that glistening pair of shoes on<br />

the sale rack.<br />

FOMO can lead us down a path of<br />

discontent and anxiety – wanting something<br />

that makes us feel something or a break<br />

from the ordinary day to day experience.<br />

Unfortunately, online influencers, marketing<br />

agencies and product developers use<br />

strategies to drive your fears and purchasing<br />

decisions! Whether we like it or not, FOMO<br />

can become real if we are unaware of its<br />

power.<br />

As a Department of Veterans' Affairs Veteran Card holder you<br />

can get automatic access to over 2,000 brands with more than<br />

3,000 offers.<br />

Since 2012, we have been working with businesses of all sizes<br />

to deliver exclusive offers to serving Australian Defence Force<br />

personnel, reservists, allied forces, veterans and their<br />

immediate family members.<br />

We understand the sacrifices made in the name of service and have been<br />

committed for over 8 years to creating the bridge between businesses and the<br />

Australian defence community for those organisations that want to say thank<br />

you for your service.<br />

APOD’s mission is to make providing benefits and recognition to our members<br />

simple and rewarding for businesses and to provide our members with easy<br />

access to local and national discount offers across all industries, not just travel<br />

and leisure.<br />

WELLNESS SAVINGS THROUGH APOD:<br />

DC Shoes<br />

Under Armour<br />

clothing<br />

OPSM<br />

Specsavers<br />

Fitnessworks NT<br />

AGOY Yoga<br />

Wicked NRG<br />

Supplements and<br />

Nutrition<br />

Darwin Smiles Dental<br />

Clinic<br />

Priceline Pharmacy<br />

Optislim<br />

Missing Out.<br />

<strong>The</strong>re is so much joy to be found in saying<br />

‘no’ to a big night out or that new gadget<br />

that will jeopardise your savings goals. <strong>The</strong>re<br />

is so much joy in being content with your<br />

current lifestyle and deciding to be<br />

conscious of the fear that drives our<br />

decision making. When you’re solo parenting<br />

and can’t attend the events you want,<br />

FOMO will leave you feeling frustrated and<br />

resentful. On the other hand, JOMO will<br />

leave you feeling empowered and able to be<br />

content with ‘missing out’. You may even<br />

launch a board games night, call an old<br />

friend or watch a romantic comedy instead!<br />

This simple shift of mindset can dramatically<br />

change your mood from surviving to<br />

thriving!<br />

Edge Health Club<br />

Casuarina<br />

Ultra Nature<br />

Audika Hearing Clinic<br />

Glucology<br />

Fusspot Collagen<br />

Beauty Products<br />

JOMO<br />

Cool Beans Mens<br />

Underwear<br />

<strong>The</strong> Lady Shake<br />

<strong>The</strong> Mans Shake<br />

Tea Tonic<br />

Onset Health First<br />

Aid Shop<br />

Re3 Ice Compression<br />

Packs<br />

Centr<br />

<strong>The</strong> Hottle<br />

Forager Superfoods<br />

Go Vita Australia<br />

WELLBEING GUIDE <strong>2023</strong> 37<br />

B O DY<br />

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


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

HAVE YOU HEARD ABOUT BRAVERY TRUST?<br />

Bravery Trust is a national military charity which<br />

provides current and ex-serving members of the<br />

Australian Defence Force with financial aid,<br />

financial education and financial counselling. We<br />

work with each individual and tailor a unique<br />

solution addressing your most urgent needs. Our<br />

service is free, confidential and independent of<br />

the ADF.<br />

Bravery Trust provides an immediate financial<br />

safety net to veterans injured during service and<br />

their families. We work swiftly to address the<br />

immediate crisis then work longer term with<br />

veterans and their families to build confidence<br />

and skills for a financially sustainable future -<br />

the top four requests are rent/bond, removals,<br />

motor vehicle expenses and health.<br />

Transitioning to civilian life can catch veterans off<br />

guard. Our Financial Fitness program helps<br />

prepare for additional costs beyond ADF life.<br />

BRAVERY TRUST CHALLENGE COINS<br />

As a symbol of our mutual friendship and for<br />

the support of our mission, every highachieving<br />

Bravery Trek participant who raises<br />

$150 or more to support Aussie veterans is<br />

awarded one of our cherished Challenge<br />

Coins.<br />

A new Challenge Coin is released each year to<br />

reflect the changing themes of Bravery Trek<br />

and provide a special keepsake for those who<br />

return year after year to show their support<br />

for those who serve.<br />

BRAVERY TRUST 3-STEP PROGRAM:<br />

Money mapping<br />

We work with you to create a plan for debt<br />

repayment. Say goodbye to high-interest credit<br />

card balances and other debts weighing you down.<br />

We can help chart a path forward from<br />

unexpected expenses like legal and medical bills or<br />

child support.<br />

Plan of action<br />

We can help you stick to your money map, save<br />

for a rainy day, and build a reserve fund so you’re<br />

prepared for unexpected expenses.<br />

Build strong habits<br />

If you’ve got plans like moving, buying a home or<br />

starting a family, we can guide you in planning and<br />

laying the financial groundwork by building strong<br />

habits.<br />

ABOUT BRAVERY TREK<br />

Bravery Trek celebrates the service of Australian<br />

veterans, specifically those who serve and have<br />

served during contemporary wars – and raises<br />

vital funds to provide financial support to veterans<br />

who have been injured or sustained illness during<br />

service. 70% of veterans who receive support<br />

from Bravery Trust are aged 50 years or younger.<br />

Bravery Trek is held during Veterans’ Health Week<br />

(October) each year. It is a virtual distance<br />

challenge meaning anyone can join anywhere. Run,<br />

swim, cycle, paddle, wheelchair or push a pram –<br />

all participants help engage veterans who may<br />

need support and those who can refer a friend.<br />

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

DEBT CONTROL<br />

Author: Bravery Trust<br />

Do you owe money and have companies chasing<br />

you for debt?<br />

Getting on top of overdue bills and outstanding debt<br />

is important. Here are the steps we recommend to<br />

help:<br />

1. WORK OUT WHAT YOU OWE<br />

Make a list of all your debts:<br />

• How much do you owe each company<br />

• What do you need to pay fortnightly to repay a<br />

debt/prevent debt accruing?<br />

• Ensure you include all debts that you owe. E.g.<br />

Fines, buy-now pay-later, credit cards & bills (e.g.<br />

Utilities, phone, internet, car).<br />

2. CREATE A BUDGET<br />

We recommend the ADF Financial Services<br />

Consumer Centre’s Budget planner<br />

• Adfconsumer.gov.au/budget-calculator<br />

• A budget can help you get back in control of<br />

spending.<br />

• Base your budget on your expenses, income &<br />

debts.<br />

• Your budget should include:<br />

– All living expenses: rent, electricity, phone,<br />

food, petrol, kids school & sport etc.<br />

– Payments to your creditors (companies you<br />

owe money to).<br />

• If your budget shows more going out than<br />

coming in you need to take action & make some<br />

changes.<br />

3. PRIORITISE YOUR DEBTS<br />

• Don’t just pay the creditors who harrass<br />

you the most! It might be tempting to<br />

resolve these debts first, but this might not<br />

be the best outcome.<br />

• Pay essential services (electricity, gas,<br />

water) & your rent/mortgage first.<br />

• <strong>The</strong>n work out your next priorities to be<br />

paid - is it the car, medical expenses or<br />

credit card? This is based on individual<br />

circumstances.<br />

4. CONTACT YOUR CREDITORS<br />

Creditors are the companies you owe money<br />

to.<br />

• If you can’t pay your bills or outstanding<br />

debts call the company as soon as possible<br />

- don’t wait, the problem won’t go away.<br />

• Ask to speak with their Hardship<br />

Department, ask what help or payment<br />

options are available.<br />

• Check your budget & ensure you only<br />

agree to payments that you can afford.<br />

• Make sure you stick to any agreement you<br />

make & let the company know if you might<br />

miss or be late for a payment.<br />

Some of these negotiations can be tricky so<br />

don’t be afraid to ask for help from your<br />

Bravery Trust Financial Counsellor on 1800<br />

272 837 or ring the National Debt Helpline<br />

on 1800 007 007.<br />

5. RESOLVING COMPLAINTS<br />

• Ask for the company’s Internal Complaints<br />

Team, if there is no agreement.<br />

• If the problem still isn’t fixed - call the<br />

relevant ombudsman. <strong>The</strong>y’re free,<br />

independent and act like a referee.<br />

• Remember to keep making some form of<br />

payment while your complaint is being<br />

considered.<br />

38 THE TOP ENDER | Tri-Services Magazine Incorporated<br />

WELLBEING GUIDE <strong>2023</strong> 39<br />

B O DY<br />

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

FINANCIAL<br />

WELLBEING<br />

Adapted from Beyond Blue Website<br />

All people in Australia can be affected by<br />

mental and financial wellbeing challenges,<br />

however: young adults, women, First<br />

Nations Peoples and small business owners<br />

are more vulnerable to financial and mental<br />

distress. (ASIC and Beyond Blue, 2022).<br />

Financial wellbeing is about having the<br />

financial freedom to make choices that<br />

allow you to enjoy life. <strong>The</strong>re are some<br />

things that affect our finances that we can’t<br />

control, like rising cost of living or<br />

unexpected expenses. But there are some<br />

things we can control.<br />

Every day we make choices with our<br />

money - each of these decisions, small and<br />

large, impact our lives, and these decisions<br />

also impact what we call financial<br />

wellbeing.<br />

What are the signs of poor financial wellbeing?<br />

• Delays recognising or acknowledging a problem,<br />

such as ignoring emails from banks or not<br />

reading bills<br />

• Delays seeking help<br />

Sources:<br />

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

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

• Prolonging unhelpful behaviours like<br />

overspending<br />

• Withholding information from others, including<br />

our closest family and friends, and health<br />

professionals.<br />

• Withdrawing socially from family, friends and<br />

work colleagues<br />

• Self-medication and unhelpful behaviours like<br />

alcohol and substance misuse.<br />

A variety of factors influence how people respond<br />

to money and mental health challenges, including<br />

stigma, shame and our social relationships, such as;<br />

Financial stigma - shame, a sense of failure and<br />

reluctance to speak or seek help about financial<br />

challenges due to concerns about what other<br />

people might think.<br />

Social comparison - pressure to keep up financially<br />

with others and a sense of isolation when this isn’t<br />

possible.<br />

FIND HELP<br />

GAMBLING<br />

Adapted from Open Arms Website<br />

Almost everyone gambles from time to time. Gambling is<br />

a problem if you have trouble limiting the amount of<br />

money or time you spend gambling, and this causes issues<br />

for you or the people around you. Problem gamblers<br />

struggle to control their gambling impulses, even though<br />

gambling may be a negative influence on their life.<br />

Warning signs that gambling might be a problem include:<br />

• going to gambling venues alone and frequently<br />

• spending more time gambling than doing your<br />

favourite pastimes or interests<br />

• gambling to your last dollar<br />

• thinking about gambling every day<br />

• trying to win back money you have lost by gambling<br />

more (chasing your losses)<br />

• reaching the point where you no longer enjoy<br />

gambling but gamble anyway<br />

• finding it difficult to stop spending too much money on<br />

gambling<br />

• lying to friends and family about your gambling – how<br />

much you have spent or not mentioning it at all<br />

• feeling depressed and having trouble sleeping because<br />

of gambling<br />

• noticing other areas of your life, such as family and<br />

work, are being negatively affected by your gambling.<br />

NATIONAL DEBT HELPLINE<br />

https://ndh.org.au | 1800 007 007<br />

If you are experiencing financial stress, it may be time to seek<br />

help and support. You can access a free, financial counsellor<br />

through the National Debt Helpline or refer to the website for<br />

free resources and information.<br />

MONEYSMART<br />

https://moneysmart.gov.au/<br />

An Australian government website helping Australians take<br />

control of their money with free tools, tips and guidance.<br />

<strong>The</strong> Moneysmart website also includes learning plans for<br />

schools and students. Helping students prepare to make money<br />

decisions is an important responsibility for educators.<br />

Moneysmart for teachers provides curriculum-aligned lesson<br />

plans that bring money to life in your classroom.<br />

ADF FINANCIAL SERVICES CONSUMER<br />

CENTRE<br />

https://adfconsumer.gov.au/<br />

Head to the ADF Financial Services website for a range of ADF<br />

specific information, including goal setting, budgeting, SERCAT<br />

estimator, deployment planning and leadership resources.<br />

You can also complete a financial wellness quiz!<br />

https://adfconsumer.gov.au/financial-wellness-quiz/<br />

If you think gambling might be a<br />

problem for you, visit the Gambling<br />

Help Online http://www.<br />

gamblinghelponline.org.au/<br />

A short self-assessment will tell you how<br />

risky your gambling is. Use a gambling<br />

calculator to figure out how much you’re<br />

really spending on gambling.<br />

Open Arms - Veterans and Families<br />

Counselling provides free and<br />

confidential counselling support to<br />

veterans and their families 24/7.<br />

Contact Open Arms on 1800 011 046.<br />

Enjoyable and Rewarding Activities - https://<br />

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

TAKE ACTION<br />

Find enjoyable and rewarding activities to<br />

do instead of gambling<br />

Think about positive activities you could<br />

do instead of gambling (like travelling or<br />

seeing your friends more). Use the<br />

Enjoyable and Rewarding Activities tool on<br />

the Open Ams website to identify<br />

activities and plan how you will get<br />

involved in them.<br />

ESTABLISH A SUPPORT NETWORK<br />

Speak to your GP or counsellor and focus<br />

on strengthening relationships with those<br />

closest to you. Think about who your<br />

friends are and what enjoyable activities<br />

you can do together. If you meet friends at<br />

a club that has gambling facilities, consider<br />

meeting somewhere else to avoid<br />

temptation.<br />

MANAGE YOUR EMOTIONS WHEN<br />

YOU FEEL LIKE GAMBLING<br />

When you are overwhelmed by strong<br />

emotions, it’s difficult to think clearly and<br />

stick to big goals like<br />

reducing your gambling.<br />

Remember that<br />

changing any habit is<br />

hard work, and gambling<br />

regularly is a habit.<br />

B O DY<br />

M I N D S O C I A L W E A LT H F A M I LY<br />

40 THE TOP ENDER | Tri-Services Magazine Incorporated<br />

WELLBEING GUIDE <strong>2023</strong> 41


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

STRESS-FREE<br />

BILLS<br />

Author: Deb Herring, <strong>The</strong> <strong>Top</strong> Ender<br />

It’s no surprise that paying bills is a<br />

lacklustre experience that doesn’t bring<br />

much joy to our lives. Even though we<br />

receive the benefits and comfort of air<br />

conditioning, entertainment<br />

subscriptions and mobile technology, the<br />

reality of paying for it can hurt! Here’s<br />

some tips to take the stress out of<br />

paying bills:<br />

BILLS, BILLS, BILLS<br />

It’s a smart strategy to calculate a realistic<br />

amount to cover all of your bills on an annual<br />

basis and then divide by the number of pay<br />

cycles throughout the year (fortnightly). For<br />

example; if your mobile phone bill is $80 per<br />

month x 12 = $960, then divide by 26<br />

fortnights = $36.92 (plus a little bit extra as a<br />

buffer, just in case).<br />

Once you have calculated the incremental cost<br />

of every bill you usually pay, you could create a<br />

specific bank account just for bills. If you ever<br />

receive a bill that you weren’t expecting, you<br />

may have accumulated additional funds in your<br />

account to cover it, without stress! This<br />

strategy will help you to see how much you<br />

actually spend on bills per year, which can be<br />

an eye-opener!<br />

NEEDS ASSESSMENT<br />

Reviewing your budget is a good opportunity<br />

to consider whether every cost is necessary.<br />

Do you have monthly subscriptions that you<br />

don’t use? Keeping a specific account for bills is<br />

an easy way to identify miscellaneous costs (ie;<br />

forgotten subscriptions) and to quickly address<br />

any bills that are draining your funds (ie;<br />

insurance premiums increasing annually). Are all<br />

of your expenses still relevant to your current<br />

lifestyle and situation? For example, have you<br />

checked whether you are still paying contents<br />

insurance in your previous posting location? It<br />

happens…!<br />

PAYING ATTENTION<br />

Once you have set up a specific bills account, you<br />

can schedule automatic payments every pay cycle<br />

- it makes sense to take a proactive approach to<br />

managing your bills. Just remember: the cost of<br />

regular Bpay transfers is a better alternative to a<br />

late bill payment (around $25 per transaction)<br />

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

providers also offer direct debit options, however<br />

the entire bill amount is usually deducted from<br />

your account in one transaction, which can<br />

jeopardise your cash flow if you have planned for<br />

other bill payments.<br />

CONSUMER LEVERAGE<br />

As consumers, we are fortunate that we are spoilt<br />

for choice and can usually find a number of<br />

service providers that will compete for our<br />

business, such as mobile phone and insurance<br />

companies. When you pay your bills regularly<br />

and on time, you become a ‘customer of choice’<br />

and you can often leverage your loyalty to<br />

negotiate better deals and discounts. As an<br />

added bonus - for every bill that you pay on time,<br />

your credit rating also increases, which is helpful<br />

for any big financial decisions you wish to make in<br />

the future.<br />

Managing your money is much easier when you<br />

have a realistic plan and you take a proactive<br />

approach to bill payments.<br />

NB: This advice is general in nature and does not<br />

consider personal circumstances. Please ensure that<br />

you conduct your own research and due diligence<br />

before making any financial decisions.<br />

ADF FAMILY HEALTH<br />

You may already know that you can claim up<br />

to $800 for each resident family member who<br />

is registered for this benefit, but do you know<br />

how it works?<br />

• <strong>The</strong> funds are shareable between family<br />

members<br />

• Benefits can’t be rolled over each year<br />

• You can claim the gap payment from every<br />

GP appointment covered by Medicare,<br />

with no limit on the amount of times or<br />

payment per year.<br />

– This also covers vaccinations<br />

provided by your GP (however, if<br />

you get a vaccine by another<br />

provider it is deducted from the<br />

$800 allocation<br />

So, what can you claim? According to<br />

PACMAN Part 9, 8.9.7 out of pocket<br />

expenses relating to the following services or<br />

products provided to an eligible dependant<br />

are reimbursable:<br />

• Consultation with a specialist, if the service<br />

provided has a Medicare benefit item<br />

number.<br />

• Medically prescribed appliances<br />

• Remedial massage services by a provider<br />

registered with the Australian Regional<br />

Health Group<br />

• An allied health service<br />

DO YOU KNOW WHAT YOU CAN CLAIM?<br />

Author: Amanda Letcher, <strong>The</strong> <strong>Top</strong> Ender<br />

• Any vaccinations provided by a chemist or<br />

other non-general practice provider<br />

• Pharmaceuticals that are not subsidised<br />

under the Pharmaceutical Benefits Scheme<br />

Note: Cosmetic service are not included and<br />

costs incurred for hospital admissions, stays<br />

and accommodation in hospitals or<br />

institutional settings are not reimbursable.<br />

FHP benefits are considered a fringe<br />

benefit. <strong>The</strong>y're FBT reportable and<br />

may affect your tax assessable income.<br />

Please note: Information is correct at time<br />

of printing, September <strong>2023</strong><br />

You may not be aware of these extras that are<br />

also claimable:<br />

Smoking Reduction - Nicotine replacement<br />

therapy<br />

You can also claim the costs of these quit smoking<br />

programs:<br />

• Smokenders<br />

• Alan Carr's Easyway.<br />

Healthy eating programs - If a registered family<br />

member has been referred by a healthcare<br />

physician to one (or more) of the below:<br />

• A subscription program led by a dietician<br />

• Exercise and Sports Science Australia (ESSA)<br />

the Healthy Eating Activity and Lifestyle (HEAL)<br />

program<br />

• Healthy Weight for Life - option 3 of the selffunded<br />

healthy weight for life solutions program<br />

provided by Healthy Weight for Life<br />

• CSIRO Total <strong>Wellbeing</strong> Diet - any program lead<br />

by a total wellbeing health coach<br />

Gym Memberships and Classes - You can claim out<br />

of pocket expenses in your $800 allocated amount<br />

for the following if your registered family has been<br />

referred to one or more of them by a healthcare<br />

physician:<br />

• Gym membership fees<br />

• Any of the following classes that are facilitated<br />

by a provider with a registered Australian<br />

Business Number:<br />

– Personal Training<br />

– Pilates<br />

Sources:<br />

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

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

– Yoga<br />

– Zumba classes<br />

Cancer Screening and Prevention - Claim out of<br />

pocket expenses for:<br />

• Skin cancer checks and mole mapping<br />

performed at a skin cancer clinic with a<br />

registered ABN<br />

• Bowel screening kits.<br />

Make sure you understand what documents and<br />

evidence are required to submit a claim. Head over<br />

to the ADF Family Health Program and click on<br />

Eligible Services to understand what you can claim,<br />

and how.<br />

B O DY<br />

M I N D S O C I A L W E A LT H F A M I LY<br />

42 THE TOP ENDER | Tri-Services Magazine Incorporated<br />

WELLBEING GUIDE <strong>2023</strong> 43


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

GALLIPOLI RESEARCH<br />

PTSD AND<br />

COLONIC POLYPS<br />

Author: Gallipoli Medical Research Foundation<br />

<strong>The</strong> findings of new research suggest that posttraumatic<br />

stress disorder (PTSD) may be a risk<br />

factor for the formation of colonic polyps, which<br />

can lead to colorectal cancer. <strong>The</strong> research<br />

found a link between PTSD and increased<br />

incidence of gastrointestinal investigations,<br />

including colonoscopy and polypectomy – the<br />

surgical removal of colonic polyps – in<br />

Australian veterans.<br />

Undertaken by Gallipoli Medical Research<br />

Foundation (GMRF), the study analysed more<br />

than 138,000 case records of male veterans over<br />

the age of 50 who accessed health services<br />

funded by the Department of Veterans’ Affairs.<br />

<strong>The</strong> analysis showed that veterans with PTSD<br />

were approximately 76%-81% more likely to<br />

undergo colonoscopy than veterans without<br />

PTSD, with similar percentages for<br />

polypectomies.<br />

“<strong>The</strong> relationship between PTSD and<br />

polypectomy is intriguing and clearly requires<br />

more work to properly determine the exact<br />

nature of the relationship between PTSD, polyp<br />

formation and colorectal cancer,” said Professor<br />

Darrell Crawford, Director of Research at<br />

GMRF.<br />

RAISING AWARENESS OF THE<br />

CONNECTION BETWEEN PTSD AND<br />

GASTROINTESTINAL SYMPTOMS<br />

This research raises the awareness of the<br />

association between PTSD and gastrointestinal<br />

symptoms for clinicians and patients. A<br />

recommendation of the study is more physician<br />

and patient-centered education about the<br />

physical symptoms of PTSD, and adherence to<br />

evidence-based clinical guidelines for<br />

gastrointestinal screening, such as those<br />

developed by Cancer Council Australia.<br />

This is likely to improve both clinician and<br />

patient confidence in when colonoscopy should<br />

be performed, and reduce unnecessary<br />

procedures for patients with PTSD, as well as for<br />

the broader community.<br />

“This study draws attention to the relationship<br />

between PTSD and gut symptoms and the need<br />

for clinicians to appreciate this connection. It<br />

does suggest that more clinician education is<br />

needed in relation to the management of the<br />

physical comorbidities of PTSD – particularly as<br />

it applies to the gut, but probably to other body<br />

systems as well,” said Professor Crawford.<br />

FUTURE RESEARCH NEEDED<br />

Further research is planned to investigate<br />

similar patterns in contemporary Australian<br />

Defence Force (ADF) personnel, including<br />

younger age categories and female ADF<br />

personnel, with more comprehensive data to<br />

be collected.<br />

“Further work in other cohorts both within and<br />

external to Defence is important to see if our<br />

observations can be replicated in these<br />

populations,” said Professor Crawford.<br />

COLLABORATION WITH KEY<br />

ORGANISATIONS TO CONDUCT<br />

RESEARCH<br />

This study was carried out by Professor<br />

Crawford and Dr Rebecca Mellor of GMRF, in<br />

collaboration with Professor Luke Connelly and<br />

Patrick Duenow of the University of Queensland<br />

Centre for the Business and Economics of<br />

Health.<br />

“Studies of this magnitude require cooperation<br />

across many different organisations, and I am<br />

truly grateful for the assistance of the<br />

Department of Veterans Affairs in the conduct<br />

of this study and for the support of RSL<br />

Queensland in helping us to gain further insights<br />

into the complexities of PTSD,” said Professor<br />

Crawford.<br />

<strong>The</strong> article ‘Post-traumatic stress disorder is<br />

associated with a higher rate of polypectomy<br />

independent of an increased frequency of<br />

colonoscopy in Australian veterans: a retrospective<br />

review’ was published in the Internal Medicine<br />

Journal, on 12 June 2022.<br />

Source:<br />

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

Author: Amanda Letcher, <strong>The</strong> <strong>Top</strong> Ender<br />

Cancer Council NT - “We’re here to support<br />

Territorians affected by cancer through<br />

support, research and prevention<br />

programs.”<br />

SUPPORT GROUPS:<br />

Face to face support groups<br />

• Cancer Support Group Darwin<br />

• Ostomy Support Group Darwin<br />

• Cancer Support Group Katherine<br />

• Cancer Support Group Alice Springs<br />

<strong>The</strong>re may be other community-based support<br />

groups in Darwin, Katherine and Alice Springs,<br />

such as Darwin Spotty Dotties.<br />

WIG SERVICE:<br />

Our Cancer Council<br />

NT Wig Service has<br />

an extensive range of<br />

wigs, turbans, beanies<br />

and scarves in a<br />

range of colours and<br />

styles. You may purchase<br />

our wigs and headwear<br />

products directly and we also have a range of<br />

pre-loved turbans and scarves available for loan.<br />

CANCER COUNCIL PRACTICAL AND<br />

FINANCIAL ASSISTANCE PROGRAM<br />

FOR THE NT:<br />

Source:<br />

https://www.cancer.org.au/nt<br />

Our national Pro Bono Program<br />

can connect you with a<br />

lawyer, financial planner,<br />

accountant or HR/<br />

recruitment<br />

professional who<br />

can help you. Free<br />

for eligible clients.<br />

EMERGENCY FINANCIAL ASSISTANCE<br />

Once-off assistance for essentials<br />

& utility bills for eligible clients.<br />

RESOURCES<br />

Downloadable PDF fact sheets<br />

about common legal and<br />

financial issues for someone<br />

being impacted by cancer.<br />

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

practical-and-financial-assistance/nt<br />

TRANSPORT TO TREATMENT – NT<br />

<strong>The</strong> Cancer Council NT Transport to Treatment<br />

program began in 2018 with sponsorship from<br />

Darwin International Airport and the Dry July<br />

foundation.<br />

<strong>The</strong> program provides transport for<br />

cancer patients from home to the Alan<br />

Walker Cancer Care Centre, Royal<br />

Darwin and Palmerston hospitals, and<br />

medical specialist appointments.<br />

If you wish to attend a support group for the<br />

first time or would like some more<br />

information, please call the Cancer Council<br />

NT office to confirm dates and venues on<br />

(08) 8944 1800 or email: admin@cancernt.<br />

org.au. For National Cancer Council<br />

information and advice, contact 13 11 20.<br />

B O DY<br />

M I N D S O C I A L W E A LT H F A M I LY<br />

44 THE TOP ENDER | Tri-Services Magazine Incorporated<br />

WELLBEING GUIDE <strong>2023</strong> 45


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

PODIATRIST<br />

WHEN SHOULD I SEE A PODIATRIST?<br />

Most of us will walk an incredible distance over<br />

our lifetime, and it’s likely we’ll run into some<br />

problems with our feet and ankles. With a lot of<br />

living to do, we need to care and support the<br />

things that, well, support us.<br />

While your GP is a good place to start when<br />

your feet start to ache, tingle or malfunction, a<br />

visit to the podiatrist might also be in order.<br />

Podiatrists are trained to treat issues in the ankle<br />

and foot and can help with minor issues that<br />

may be causing serious pain, to more<br />

complicated medical situations that need<br />

prolonged management.<br />

SO, WHEN SHOULD YOU SEE A<br />

PODIATRIST?<br />

Podiatrist vs orthopaedic surgeon<br />

First you need to decide if it’s an issue that a<br />

podiatrist can treat or if it’s an issue for an<br />

orthopaedic surgeon.<br />

As mentioned, podiatrists, look after the feet and<br />

ankles, and typically understand biomechanics as<br />

well. <strong>The</strong>y usually adopt a more conservative<br />

approach to treatment, with surgery being a final<br />

measure.<br />

Orthopaedic surgeons are trained to treat the<br />

entire musculoskeletal system, with some<br />

practising in specialties like feet and ankles, hands<br />

or knees. Orthopaedic surgeons can treat an<br />

underlying problem in your foot, with an<br />

understanding of how your foot interacts with<br />

the rest of your body.<br />

It’s recommended you see a highly qualified<br />

orthopaedic surgeon for any surgical<br />

intervention after first consulting a podiatrist or<br />

your GP.<br />

Cause for concern<br />

WHEN SHOULD I SEE A<br />

Adapted from Defence Health HQ<br />

While you can visit a podiatrist for issues like<br />

serious ingrown toenails, and bunions, they are<br />

Source:<br />

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

trained to treat and manage more impeding<br />

issues as well. Problems like athletes foot, heel<br />

pain, flat feet, and gout can be effectively<br />

treated by a podiatrist. Podiatrists can also help<br />

provide orthotic insoles for shoes which can<br />

help relieve heel pain, rectify flat feet, or provide<br />

a more comfortable walk.<br />

Issues with your feet can arise as a side-effect of<br />

diseases like diabetes. As nerves can become<br />

damaged in the legs and feet through<br />

neuropathy, diabetes sufferers can experience<br />

reduced-sensation and feeling in their feet. This<br />

can have flow-on effects like cuts or blisters<br />

developing into ulcers. Diabetes patients are<br />

often unaware their feet are struggling and issues<br />

can go unnoticed – and before long become<br />

serious.<br />

As with any medical issue, it’s always best to seek<br />

out specialist advice and treatment from health<br />

care professionals. In this case, podiatrists are the<br />

feet and ankle experts. <strong>The</strong>ir medical training and<br />

education, as well as clinical experience, has<br />

focused on the body’s lower extremities. <strong>The</strong>re<br />

would be little in the feet and ankles that<br />

podiatrists don’t know about.<br />

DHL Disclaimer: A podiatrist performing surgery<br />

must be registered with the Australasian College of<br />

Podiatric Surgeons. As there is no Medicare item<br />

number for a podiatric surgeon’s services, most<br />

health funds do not pay benefits under their<br />

hospital cover for podiatric surgery. Treatment by an<br />

orthopaedic surgeon does attract a Medicare<br />

benefit, and depending on the level of hospital<br />

cover, private medical and hospital benefits.<br />

My name is Genie Diaz, I am<br />

an ex-ADF member and one<br />

of the owners of Darwin<br />

Smiles dental clinic in Fannie<br />

Bay. I would like to help out<br />

the serving and ex-serving<br />

families in our Darwin area by<br />

offering discounted dental<br />

treatment to ADF, ex-ADF and<br />

their immediate families.<br />

NO DENTAL OUT-OF-<br />

POCKET COSTS for<br />

Defence kids' general dental<br />

treatment. Bringing up your<br />

kids while serving and even<br />

afterwards can be hard and<br />

here at Darwin Smiles<br />

Dental we appreciate that!<br />

Don't let your little ones'<br />

dental care get forgotten<br />

just because you've had to<br />

move again. If your family<br />

already has private health<br />

cover with a dental component, Darwin Smiles will<br />

WAIVE THE GAP for all kids under 18 covered by your<br />

policy for check-ups, X-rays, cleans, fluoride treatments,<br />

fissure seals, fillings and mouthguards. All health funds<br />

are accepted. <strong>The</strong>n, when it's time for your family to<br />

move again, we will be happy to forward your records<br />

to your next dentist! Please, note that this offer does<br />

not apply to specialist dental treatment, such as<br />

orthodontics. Skip the Gap for Defence kids!<br />

Unit 4 / 9 Keith Lane, Fannie Bay<br />

08 8981 9993<br />

admin@darwinsmiles.com.au<br />

www.darwinsmiles.com.au<br />

ABOUT THIS PROMOTION<br />

Show your ADF, ADF spouse, DVA<br />

card or APOD card and receive 10%<br />

off all general dental treatment at<br />

Darwin Smiles Fannie Bay dental clinic<br />

for you and your immediate family!<br />

This offer can be used in addition to<br />

any rebates provided by your private<br />

health fund.<br />

DEAL TERMS & CONDITIONS<br />

This offer is available to all current<br />

serving defence members, veterans<br />

and their immediate family. <strong>The</strong> offer is<br />

not valid for specialist dental<br />

treatment such as orthodontics.<br />

B O DY<br />

M I N D S O C I A L W E A LT H F A M I LY<br />

46 THE TOP ENDER | Tri-Services Magazine Incorporated<br />

WELLBEING GUIDE <strong>2023</strong> 47


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

DISABILITY support<br />

Author: Amanda Letcher, <strong>The</strong> <strong>Top</strong> Ender<br />

If you, or someone you care about, has been diagnosed with a disability, we have<br />

researched some local services to help you navigate the range of services that may be<br />

available to you:<br />

▷ Advocacy Service: <strong>The</strong> Darwin Community<br />

Legal Service has free legal support and<br />

advice for people in the <strong>Top</strong> End. Go to the<br />

Darwin Community Legal Service website<br />

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

org.au/<br />

▷ Advocacy Service: <strong>The</strong> Disability Advocacy<br />

Service has free support and advice for<br />

people in Central Australia. Go to the<br />

Disability Advocacy Service website or call<br />

08 8953 1422 - http://das.org.au/<br />

▷ National Service via the NDIS (National<br />

Disability Service Scheme<br />

To check if you are eligible for the scheme,<br />

or for more information, call the NDIS on<br />

1800 800 110 or go to the National<br />

Disability Insurance Scheme website - https:/<br />

/www.ndis.gov.au/<br />

▷ Territory Equipment Program (TEP) and<br />

the Seating Equipment and Technical<br />

Service (SEAT)<br />

Are you needing equipment to help support<br />

your independence, mobility and confidence<br />

within the home and community; if you are<br />

not on the NDIS scheme you may be<br />

eligible for free support by the NT<br />

Equipment programs.<br />

Ph: (08) 89228228<br />

Email: SEATDarwin.THS@nt.gov.au<br />

Sources:<br />

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

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

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

▷ Defence Member and Families Support<br />

(DMFS)<br />

Speak to DMFS for assistance with gaining<br />

Special Needs recognition<br />

◇<br />

◇<br />

◇<br />

https://pay-conditions.defence.gov.au/<br />

register-your-dependants-special-needs<br />

Website - https://health.nt.gov.au/<br />

professionals/disability-equipmentprogram<br />

https://www.defence.gov.au/adfmembers-families<br />

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

https://engage.forcenet.gov.au/<br />

provider/defence-special-needssupport-group-inc<br />

▷ Defence special needs:<br />

1800 037 674<br />

http://dsnsg.org.au/<br />

ADDITIONAL SUPPORT SERVICES:<br />

Integrated disAbility Action<br />

http://idainc.org.au/<br />

National Disability Services<br />

https://www.nds.org.au/<br />

Carers Australia (NT)<br />

http://www.carersnt.asn.au/<br />

Autism NT<br />

http://autismnt.org.au/<br />

People with Disability Australia<br />

http://www.pwd.org.au/<br />

IS YOUR<br />

ALCOHOL CONSUMPTION<br />

ON THE RIGHT TRACK?<br />

Adapted from Open Arms Website<br />

For many Australians, alcohol is a part of our social<br />

and cultural activities. We may consume alcohol for<br />

many reasons; to celebrate, socialise or commiserate<br />

with others. Some people may feel that alcohol helps<br />

them deal with problems such as anxiety, stress<br />

and/or difficulty sleeping.<br />

<strong>The</strong> ON TRACK with <strong>The</strong> Right Mix app has<br />

been designed for serving and ex-serving<br />

ADF personnel and veterans.<br />

Manage alcohol consumption<br />

<strong>The</strong> app will help you manage your alcohol<br />

consumption by tracking your drinks and providing<br />

information on the impact it may have to your budget,<br />

fitness and wellbeing, with the following features;<br />

• Track your drinking and spending in real time or<br />

add drinks to previous sessions.<br />

• Set a budget for a night out and get a reminder<br />

when you've reached your budget.<br />

• Learn how much exercise you need to do to burn<br />

off the alcohol you've consumed.<br />

• Get a personalised wellbeing score based on the<br />

amount you drink.<br />

• Track your drinking, wellbeing and spending<br />

through weekly and monthly graphs.<br />

• Find out where to get professional help if alcohol<br />

is impacting on your daily life.<br />

• Email your ON TRACK drinking history to<br />

yourself or a health clinician.<br />

Drinking behaviours<br />

Drinking can become a habit – a beer with mates, a<br />

bottle of wine with dinner and a few stubbies at the<br />

BBQ. Sometimes, this habit can become something<br />

that is more difficult to shake. Responsible drinking is<br />

about moderating and managing your alcohol<br />

consumption in healthy ways.<br />

Listen to your friends and family - have they<br />

commented on how much you’re drinking? If so, your<br />

drinking might have become a problem, even if you<br />

don’t feel like it has.<br />

Australian guidelines<br />

<strong>The</strong> Australian <strong>Guide</strong>lines covering alcohol use are set<br />

by the National Health and Medical Research Council<br />

(NHMRC).<br />

<strong>The</strong> 2020 <strong>Guide</strong>lines recommend we do not drink<br />

any more than four standard drinks on any one day,<br />

and no more than 10 drinks per week.<br />

Alcohol affects everyone. How it affects you depends<br />

on how much you drink, your health, your age and<br />

other factors.<br />

Problems associated with risky drinking<br />

Risky drinking increases your chances of being injured<br />

or killed. Regular and heavy drinking can lead to<br />

serious health conditions such as heart disease, cancer,<br />

liver disease and dementia.<br />

Heavy drinking is also associated with a range of<br />

mental health conditions because people often drink<br />

in an attempt to manage the symptoms of<br />

posttraumatic stress (also known as PTSD),<br />

depression or anxiety.<br />

Issues for families<br />

Sources:<br />

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

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

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

Drinking doesn't just affect the person who’s drinking.<br />

Drinking affects partners, children and other family<br />

members as well.<br />

It’s hard to force people to change when they don’t<br />

want to. <strong>The</strong>re’s no ‘perfect’ way to talk to a loved one<br />

about their drinking, but here are a few tips that might<br />

help you:<br />

• Try not to argue with your loved about their<br />

drinking – it may make them more determined<br />

not to change.<br />

• Instead of criticising behaviour that’s unhelpful or<br />

unhealthy, support or encourage behaviours that<br />

are helpful or healthy.<br />

• Feel free to express your opinion, but be prepared<br />

to listen when others express theirs.<br />

For free and confidential counselling, call us on 1800<br />

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

their family. In immediate danger, call 000.<br />

Your GP is always a good place to start when trying<br />

to overcome a drinking problem. If you’ve been<br />

drinking heavily and are thinking about cutting back or<br />

stopping, it’s important to see a doctor who can check<br />

to see if you’re alcohol dependent. People who are<br />

alcohol dependent can experience a range of<br />

symptoms if they just stop drinking, including some<br />

that can be dangerous, such as seizures.<br />

Having more social connections, getting better at<br />

problem solving and learning to manage unpleasant<br />

feelings are really important ways of changing your<br />

drinking behaviour. You might like to consider other<br />

enjoyable and rewarding activities you can do instead<br />

of drinking.<br />

B O DY<br />

M I N D S O C I A L W E A LT H F A M I LY<br />

48 THE TOP ENDER | Tri-Services Magazine Incorporated<br />

WELLBEING GUIDE <strong>2023</strong> 49


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

HEART<br />

health<br />

Adapted from Health Direct Website<br />

UNDERSTANDING<br />

CHOLESTEROL<br />

Cholesterol, both produced by the body and<br />

found in food, plays a vital role but can be<br />

harmful in excess. It's crucial for cell walls and<br />

hormone production, with the liver producing<br />

most, supplemented by dietary intake.<br />

Cholesterol travels through lipoproteins,<br />

mainly High-Density Lipoprotein (HDL) and<br />

Low-Density Lipoprotein (LDL). HDL, the<br />

‘good’ cholesterol, aids in removing artery<br />

cholesterol, while LDL, the ‘bad’ one, deposits<br />

cholesterol in arteries, elevating heart disease<br />

risks.<br />

Excessive cholesterol leads to atherosclerosis,<br />

where LDL cholesterol accumulates in<br />

arteries, forming plaques that constrict blood<br />

flow, imperiling heart health. YOUR<br />

CHOLESTEROL<br />

To lower high LDL cholesterol:<br />

• Dietary Choices: Cut saturated fats,<br />

avoiding cakes, fatty meats, butter, and<br />

full-fat dairy. Say no to coconut or palm<br />

oil. Opt for a high-fibre diet filled with<br />

veggies, fruits, whole grains, and plant<br />

sterol-enriched foods.<br />

• Physical Activity: Amp up physical activity<br />

levels, promoting lower cholesterol and<br />

better heart health.<br />

• Medication: In cases where lifestyle<br />

changes fall short, your doctor may<br />

prescribe cholesterol-lowering drugs.<br />

Understanding cholesterol nuances is pivotal<br />

for heart health. By adopting a heart-healthy<br />

lifestyle and consulting healthcare<br />

professionals, you can take charge of your<br />

cholesterol and reduce associated risks.<br />

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

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

Keeping your heart healthy is a daily<br />

commitment. Here are the essentials for a<br />

heart-smart life:<br />

MANAGE BLOOD PRESSURE<br />

• High blood pressure is a significant heart<br />

disease risk.<br />

• Stay physically active to control it.<br />

• Cut back on salt intake.<br />

• Regularly monitor your blood pressure with<br />

your doctor.<br />

• If you're 45 or older (30 for Indigenous<br />

individuals), consider a Heart Health Check<br />

to evaluate risk factors and chart hearthealthy<br />

changes.<br />

HEART-HEALTHY DIET<br />

• Prioritise long-term dietary patterns rich in<br />

whole grains, fibre, antioxidants, and<br />

unsaturated fats.<br />

• Amp up fruits, vegetables, and whole grains<br />

while embracing healthy fats from sources<br />

like avocados, nuts, fish, and seeds.<br />

• Reduce salt intake, substituting it with herbs<br />

and spices.<br />

STAY ACTIVE<br />

• Regular physical activity minimises heart<br />

attack and disease risk factors.<br />

• Start with small steps, progressing to 30-60<br />

minutes of moderate-intensity exercise<br />

most days.<br />

• Choose enjoyable activities to stay<br />

motivated.<br />

• Engage socially during physical activities with<br />

friends, family, or pets.<br />

• Less sitting equals a lower heart disease risk.<br />

QUIT SMOKING<br />

• Smoking harms blood vessels, elevating<br />

heart attack and stroke risks.<br />

• Quitting requires persistence and planning.<br />

• Seek support from resources like Quitline<br />

(137 848) or consult your doctor.<br />

• Protect loved ones by refraining from<br />

smoking in enclosed spaces.<br />

Your heart's well-being rests in your hands. By<br />

adopting these practices, you can protect your<br />

heart and enhance your overall health.<br />

Prostate<br />

Cancer<br />

Understanding, Detecting, and Living with it<br />

Adapted from Health Direct Website<br />

Prostate cancer, a common ailment among men,<br />

warrants attention, understanding, and proactive care.<br />

It's crucial to be informed about this condition, its<br />

symptoms, and available treatments.<br />

WHAT IS PROSTATE CANCER?<br />

Prostate cancer originates in the male<br />

prostate gland, often growing slowly<br />

without symptoms. <strong>The</strong> prostate,<br />

responsible for semen production, can<br />

undergo various changes as men age. While<br />

most cases are slow-growing, some can be<br />

aggressive, necessitating prompt action.<br />

SYMPTOMS TO WATCH FOR<br />

Prostate cancer may not present symptoms<br />

until it reaches an advanced stage. Look out<br />

for frequent urination, difficulty urinating,<br />

discomfort, blood in urine or semen, and<br />

pain in the lower back, thighs, or hips.<br />

While these signs may not necessarily<br />

indicate cancer, consulting a doctor is<br />

essential.<br />

RISK FACTORS AND CAUSES<br />

Several factors contribute to prostate cancer<br />

risk. Age plays a significant role, with the<br />

likelihood increasing as men get older. Family<br />

history, ethnicity, and obesity are also key<br />

influencers. Men of African descent face a<br />

higher risk, while certain genetic factors can<br />

further elevate susceptibility.<br />

WHEN TO SEEK MEDICAL HELP<br />

Early detection is crucial. If you experience<br />

urinary changes or have concerns about<br />

your risk, consult a physician. For those aged<br />

50-69 without family history, routine<br />

screening isn't recommended due to<br />

potential false alarms and risks associated<br />

with unnecessary treatment.<br />

DIAGNOSIS AND SCREENING<br />

Medical evaluation typically involves a digital<br />

rectal examination, a PSA blood test, and an<br />

MRI scan. <strong>The</strong> definitive diagnosis is made<br />

through a prostate biopsy. Grading systems<br />

help determine the cancer's aggressiveness.<br />

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

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

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

Did you<br />

know?<br />

It is estimated that more than<br />

25,400 males were diagnosed<br />

with prostate cancer in <strong>2023</strong>. <strong>The</strong><br />

average age at diagnosis is 70<br />

years old. Prostate cancer is the<br />

most commonly diagnosed<br />

cancer in Australia, and it is<br />

estimated that one in six males<br />

will be diagnosed by the time<br />

they are 85.<br />

TREATMENT OPTIONS<br />

<strong>The</strong> choice of treatment depends on factors like<br />

cancer aggressiveness, stage, PSA levels, age, and<br />

overall health. Options include:<br />

1. Watchful Waiting: For localized, slow-growing<br />

cancers, monitoring through regular PSA tests<br />

may be suitable, avoiding invasive treatments.<br />

2. Active Surveillance: Combines PSA tests, MRIs,<br />

and biopsies to monitor low-risk cancer, with<br />

treatment if necessary.<br />

3. Radical Prostatectomy: Surgical removal of the<br />

prostate may be recommended for certain cases.<br />

4. Radiation <strong>The</strong>rapy: Delivered externally or<br />

internally through brachytherapy, radiation can<br />

target the cancer.<br />

5. Medication: Androgen deprivation therapy<br />

(ADT) can shrink or slow cancer growth, often<br />

used alongside radiotherapy.<br />

COMPLICATIONS AND LIVING WITH<br />

PROSTATE CANCER<br />

Treatment can lead to side effects like erectile<br />

dysfunction, urinary incontinence, and urinary<br />

urgency. ADT can cause hormone-related effects. It's<br />

essential to seek support, share concerns, and<br />

address emotional well-being when dealing with a<br />

prostate cancer diagnosis.<br />

Prostate cancer is a multifaceted condition that<br />

requires tailored care and awareness. Understanding<br />

risk factors, timely screenings, and informed<br />

treatment decisions can greatly improve<br />

outcomes for those affected by<br />

this prevalent disease.<br />

B O DY<br />

M I N D S O C I A L W E A LT H F A M I LY<br />

50 THE TOP ENDER | Tri-Services Magazine Incorporated<br />

WELLBEING GUIDE <strong>2023</strong> 51


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

SKIN CANCER<br />

WHEN WAS THE LAST TIME YOU CHECKED YOUR SKIN?<br />

Author: Amanda Letcher, <strong>The</strong> <strong>Top</strong> Ender<br />

<strong>The</strong> best way to ensure skin cancer is found<br />

early is to get to know your skin and what’s<br />

normal for you.<br />

Any changes including new spots, or changes<br />

in shape, colour or size of an existing spot<br />

should be checked by your GP.<br />

Most skin cancers are found by people<br />

checking their own skin or are noticed by a<br />

loved one. Involve a close friend or loved<br />

one in helping you to complete the regular<br />

checks.<br />

Did you<br />

know?<br />

○ More than two in three<br />

Australians will be<br />

diagnosed with skin cancer<br />

in their lifetime.<br />

○ About 2,000 Australians<br />

die from skin cancer each<br />

year.<br />

○ Australia has one of the<br />

highest rates of skin cancer<br />

in the world.<br />

○ It is estimated that<br />

approximately 200<br />

melanomas and 34,000<br />

other skin cancer types per<br />

year are caused by<br />

occupational exposures in<br />

Australia.<br />

<strong>The</strong>re are many types of skin cancers, a common type<br />

is Melanoma; below are the signs to look for when<br />

completing your regular checks:<br />

A: Asymmetry - One half does not match the other.<br />

B: Border irregularity - <strong>The</strong> edges are irregular, ragged,<br />

notched or blurred.<br />

C: Colour variation - <strong>The</strong> colour is not the same all<br />

over, but may have shades of brown or black, or even<br />

red, white or blue.<br />

D: Diameter -<strong>The</strong> area is larger than 6 mm or is<br />

growing larger.<br />

E: Evolution - Changing in size, shape, colour, elevation<br />

or another trait (such as itching, bleeding or crusting).<br />

This last point is likely the strongest of all of the<br />

warning signs.<br />

GOOD HABITS TO FORM:<br />

Get educated on what to look for!<br />

Check your own skin for any changes, at least every 12<br />

months<br />

Record photos of unusual spots (take these images to<br />

appointments)<br />

Report all changes to your GP or Dermatologists, who<br />

are accredited with skin cancer training<br />

Sources:<br />

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

https://melanoma.org.au/<br />

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

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

BREAST<br />

SCREEN NT<br />

FREE BREAST SCREENING for age 40 and over<br />

<strong>The</strong> BreastScreenNT program is a free breast<br />

screening program for women without signs or<br />

symptoms of breast cancer.<br />

A specialised low dose x-ray, called a mammogram,<br />

allows a doctor to see the inside of your breast.<br />

If you have no symptoms of breast cancer and you<br />

are aged between 40 and 74, you can make an<br />

appointment for a free screening mammogram.<br />

If you have a significant family history of breast<br />

cancer, you should talk to your GP no matter your<br />

age.<br />

Under 40<br />

Screening mammograms are not effective for<br />

women under 40. Hormones mean your breast<br />

tissue is denser when you are younger. On a<br />

mammogram, dense breast tissue shows up as a<br />

white area. Breast cancers also appear white so are<br />

more difficult to see on a younger<br />

woman's mammograms.<br />

Age 40-49 years<br />

You should talk to your GP about<br />

whether you should have a free<br />

screening mammogram.<br />

Age 50 and over<br />

If you are between 50 and 74 years<br />

old, you are encouraged to have a free<br />

screening mammogram. It is recommended you<br />

should be screened every two years.<br />

Research shows that a screening mammogram is the<br />

most effective way to detect breast cancer for<br />

women in this age group.<br />

Breast cancer symptoms and when to book a GP<br />

appointment:<br />

a lump<br />

redness or flaky skin on the<br />

breast<br />

dimpling of the skin<br />

thickening or swelling of<br />

part of the breast<br />

Sources:<br />

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

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

https://www.bcna.org.au/<br />

Call<br />

13 20 50<br />

No Referral<br />

Needed.<br />

pain in the breast area<br />

history of breast cancers in<br />

your family<br />

Breast Cancer Network Australia is a great resource<br />

and has a free helpline 1800 500 258<br />

Author: Amanda Letcher, <strong>The</strong> <strong>Top</strong> Ender<br />

X-RAYS, SCANS AND ALL THINGS<br />

RADIOLOGY<br />

Transition Tip<br />

Access to digital scans once you<br />

relocate is very difficult, ensure<br />

you leave the state with all scans<br />

on a disk and not just the<br />

reports.<br />

Costs associated with accessing<br />

images: <strong>The</strong> NT Hospital will<br />

charge a small fee per person.<br />

Local centres I-Med and Territory<br />

X-Ray services do not charge but<br />

may require minimum 2 weeks<br />

notice, plan ahead at the posting<br />

cycle. (correct at time of printing<br />

July <strong>2023</strong>)<br />

All imaging conducted whilst an<br />

inpatient at the Public Hospitals,<br />

can be requested via their records<br />

department. You will need to<br />

arrange collection from the<br />

Radiology department admin<br />

team, but a fee applies with the<br />

hospital services admin team.<br />

Radiology Clinics<br />

in the NT<br />

I-Med radiology<br />

• Palmerston Health Precinct,<br />

Palmerston<br />

• Casuarina, Darwin<br />

• Darwin Private Hospital,<br />

Darwin<br />

Territory X-Rays<br />

• Stuart Park, Darwin<br />

Katherine Diagnostic Imaging<br />

• Katherine<br />

Medical Imaging – NT<br />

Government Hospital Service<br />

• Darwin Hospital<br />

• Palmerston Regional Hospital<br />

• Katherine Hospital<br />

• Gove District Hospital<br />

B O DY<br />

M I N D S O C I A L W E A LT H F A M I LY<br />

52 THE TOP ENDER | Tri-Services Magazine Incorporated<br />

WELLBEING GUIDE <strong>2023</strong> 53


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

Do you need to travel<br />

interstate for medical care?<br />

If you do need to travel for medical<br />

care, do you understand your options<br />

for travel assistance, allowances,<br />

reimbursements and entitlements?<br />

Across Australia, if you are unable to<br />

receive medical care at your local<br />

hospital within the public health<br />

system, the government has a program<br />

called Patient Assisted Travel Scheme<br />

(PATS) to assist with travel costs (NB:<br />

each state may have slightly different<br />

eligibility rules), as follows:<br />

• return fares to and from<br />

appointments<br />

• accommodation costs of up to $60<br />

each night<br />

• ground transport costs for taxis<br />

and buses - up to $50 for the<br />

entire approved trip will be paid<br />

when you provide receipt/s<br />

• you can claim 20 cents per<br />

kilometre if you drive more than<br />

200km to an appointment.<br />

Additionally, within the Defence Pay<br />

and Conditions Manual (PACMAN),<br />

there may be entitlements to assist<br />

with travel expenses for either the<br />

serving member, or their dependents.<br />

Please note, you cannot use both PATS<br />

and PACMAN simultaneously, so<br />

please seek advice from your chain of<br />

command regarding PACMAN.<br />

Many ADF members are not aware of<br />

where to find the right information<br />

for different situations, such as;<br />

member and dependent benefits for<br />

medical and health claims, which is<br />

separate from compassionate travel<br />

(9.3.8).<br />

PATIENT OR DEFENCE<br />

ASSISTED TRAVEL<br />

Author: Amanda Letcher, <strong>The</strong> <strong>Top</strong> Ender<br />

Chapter 9, Part 2, Division 5: Travel in particular Situations<br />

will be relating to serving members currently on medical<br />

absence and requiring support for travel, accommodation or<br />

other allowances; and for dependents, “Specialist medical or<br />

dental treatment for dependants in remote locations”.<br />

CHAPTER 9:<br />

9.2.25 Travel during a medical absence<br />

Member benefit: Assistance with leaving hospital,<br />

assistance for travel to a location to wait for hospital<br />

admission, to reach a location under directive of the<br />

senior medical advisor.<br />

9.2.26 Specialist medical or dental treatment for<br />

dependants in remote locations<br />

Dependent benefit: Once the eligibility has been<br />

satisfied, Travel expenses, either by vehicle or travel can<br />

be approved. If the dependant needs to stay overnight at<br />

the treatment location, they are eligible for the<br />

reimbursement of the cost of the accommodation and<br />

meals. <strong>The</strong> maximum amount is the cost that would be<br />

payable for that location if they were eligible for<br />

travelling allowances under Part 5 for the journey. (see<br />

also PACMAN Chapter 9, Part 5 for Travel Allowance)<br />

9.3.8 Compassionate Travel<br />

Member and Dependent Benefit: This Division provides<br />

for the cost of the journey to visit a person with a<br />

serious or very serious illness, or who has died.<br />

Compassionate travel may also be available in other<br />

exceptional circumstances. Compassionate leave may<br />

not attract a compassionate travel benefit.<br />

Compassionate travel can be taken with other types of<br />

leave. A spouse or partner may be eligible for<br />

compassionate travel in their own right. Compassionate<br />

travel does not assist with accommodation or meal<br />

allowances, unlike some of the other specific divisions<br />

listed here (see 9.2.26 for Dependent travel; 9.3.9 &<br />

15.5.16 for members).<br />

9.3.9 Australians dangerously ill scheme –<br />

within Australia<br />

Member benefit: <strong>The</strong> purpose of this Division is<br />

to provide the support of an approved visitor to<br />

a member who is hospitalised in Australia with a<br />

very serious or serious illness. <strong>The</strong> visit from an<br />

approved visitor is for the benefit of the<br />

member. <strong>The</strong>re are allowances for<br />

accommodation and meals under this division.<br />

9.5 Payment of Travel Costs<br />

Explains the serving members and dependent (if<br />

referred from 9.2.26) payment of travel costs.<br />

Important to note - the divisions<br />

mentioned may have maximum<br />

days of coverage, for example 21<br />

days. If the illness or health care<br />

provided is expected to be over<br />

21 days, PATS may be more<br />

suitable for dependents seeking<br />

medical care away from the<br />

posting location.<br />

Chapter 15, Part 5, Division 3: Special Benefits for<br />

health-related travel is relating to the costs directly<br />

related to travel for health care of the serving<br />

member. Please note: assisted reproductive services<br />

are not eligible under this entitlement.<br />

CHAPTER 15:<br />

15.5.16 Travel to another location for health<br />

care; 15.5.17 Provision of escort; 15.5.18 Travel<br />

for child to accompany a parent<br />

Member benefit: An escort may also be<br />

approved for travel under certain circumstances,<br />

additionally, if a child is required to travel this can<br />

also be taken into consideration.<br />

15.5.19 Class of air travel for health care<br />

Member benefit: Depending on the degree of<br />

medical state, or if the serving member is<br />

pregnant, economy class for flights may not be<br />

suitable, therefore minimum business or 1st class<br />

is to be considered.<br />

15.5.20 Living costs at another location during<br />

treatment<br />

Member benefit: Benefits are payable for<br />

accommodation and meal allowances.<br />

To initiate the Emergency Support for Families Scheme (ESFS)<br />

please contact the Defence Member and Family Helpline line<br />

on 1800 624 608. A Defence Social Worker or a staff member<br />

from the Member and Family Helpline in Canberra will then<br />

compile a minute when the ESFS is requested; and if approved<br />

by meeting policy criteria, travel and accommodation is then<br />

arranged in the most-timely manner possible.<br />

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

defence.gov.au/adf-members-families/crisis-support/<br />

emergency-support-schemes/emergency-support-familiesscheme<br />

Sources:<br />

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

PACMAN:<br />

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

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

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

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

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

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

Information is correct as at Aug <strong>2023</strong>.<br />

EMERGENCY SUPPORT<br />

FOR FAMILIES SCHEME<br />

B O DY<br />

M I N D S O C I A L W E A LT H F A M I LY<br />

54 THE TOP ENDER | Tri-Services Magazine Incorporated<br />

WELLBEING GUIDE <strong>2023</strong> 55


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

THE IMPORTANCE OF<br />

Fun<br />

Author: Help <strong>Guide</strong> Website<br />

Just because we’re adults, that doesn’t mean we<br />

have to make life all about work. In our hectic,<br />

modern lives, many of us focus so heavily on<br />

work and family commitments that we never<br />

seem to have time for pure fun. Somewhere<br />

between childhood and adulthood, we stopped<br />

playing and having fun. But play is not just<br />

essential for kids; it can be an important source of<br />

relaxation and stimulation for adults as well.<br />

Play could be simply playing a game with friends,<br />

sharing jokes with a coworker, throwing a frisbee on<br />

the beach, or going for a bike ride. <strong>The</strong>re doesn’t<br />

need to be any point to the activity beyond having<br />

fun and enjoying yourself, which has loads of health<br />

benefits to our overall wellbeing!<br />

THE BENEFITS OF PLAY AND FUN<br />

Relieve stress - Play is fun and can trigger the release<br />

of endorphins, the body's natural feel-good chemicals.<br />

Improve brain function - Playing chess, completing<br />

puzzles, or pursuing other fun activities that challenge<br />

the brain can help prevent memory problems and<br />

improve brain function.<br />

Stimulate the mind and boost creativity - You'll learn<br />

a new task better when it's fun and you're in a<br />

relaxed and playful mood. Play can also stimulate<br />

your imagination, helping you adapt and solve<br />

problems.<br />

Improve relationships and your connection to others<br />

- Sharing laughter and fun can foster empathy,<br />

compassion, trust, and intimacy with others.<br />

Developing a playful nature can help you loosen up in<br />

stressful situations, break the ice with strangers, make<br />

new friends, and form new business relationships.<br />

Keep you feeling young and energetic - Play can<br />

boost your energy and vitality and even improve your<br />

resistance to disease, helping you function at your<br />

best.<br />

By making a conscious effort to incorporate more<br />

humour and play into your daily interactions, you<br />

can improve the quality of your love<br />

relationships—as well as your connections with<br />

co-workers, family members, and friends.<br />

Sources:<br />

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

CREATING OPPORTUNITIES TO PLAY<br />

Host a regular game night with friends or<br />

family.<br />

Arrange nights out with work colleagues:<br />

bowling, playing pool, miniature golf, or<br />

singing karaoke.<br />

Schedule time in a park or at the beach to<br />

throw a Frisbee or fly a kite with friends.<br />

Play with a pet.<br />

Surround yourself with playful people.<br />

Attend community events and go on<br />

rides.<br />

Dress up for Halloween.<br />

Make an indoor cubby house.<br />

Organise games and charades at a party.<br />

Invest in art supplies, construction toys, or<br />

science kits and create something new.<br />

FUN AT WORK<br />

Many dot-com companies have long recognized the<br />

link between productivity and a fun work<br />

environment. Some encourage play and creativity by<br />

offering art or yoga classes, throwing regular parties,<br />

providing games such as ping pong, or encouraging<br />

recess-like breaks during the workday for employees<br />

to play and let off steam. <strong>The</strong>se companies know<br />

that more play at work results in more productivity,<br />

higher job satisfaction, greater workplace morale,<br />

and a decrease in employees skipping work and staff<br />

turnover.<br />

Success at work doesn't depend on the amount of<br />

time you work; it depends upon the quality of<br />

your work - the quality of your work is highly<br />

dependent on your wellbeing. When the project<br />

you're working on hits a serious glitch, take some<br />

time out to play and have a few laughs. When you<br />

play, you engage the creative side of your brain and<br />

silence your “inner editor,” that psychological barrier<br />

that censors your thoughts and ideas. This can often<br />

help you see the problem in a new light and think<br />

up fresh, creative solutions.<br />

Playing at work:<br />

• keeps you functional when under stress.<br />

• refreshes your mind and body.<br />

• encourages teamwork.<br />

• increases energy and prevents burnout.<br />

• triggers creativity and innovation.<br />

• helps you see problems in new ways.<br />

TIPS FOR MANAGERS<br />

It's tempting to think that the best way to cope<br />

with an ever-increasing workload is to push your<br />

employees to work longer and harder. However,<br />

without some recreation time, it's more likely<br />

that work will suffer and your workers will<br />

become chronically overwhelmed and burned<br />

out. Encouraging play, creates a more lighthearted<br />

work atmosphere and encourages<br />

employees to make time for their wellbeing.<br />

FINDING YOUR PLAYFUL SIDE<br />

It's never too late to develop your<br />

playful, humorous side. If you find<br />

yourself limiting your playfulness, it's<br />

possible that you're self-conscious and<br />

concerned about how you'll look and<br />

sound to others when attempting to be<br />

light-hearted. Adults often worry that<br />

being playful will get them labelled as<br />

childish. Children are incredibly creative,<br />

inventive and are constantly learning.<br />

Remember that as a child, you were<br />

naturally playful; you didn't worry about<br />

the reactions of other people. You can<br />

reclaim your inner child by setting aside<br />

regular, quality time for fun and play.<br />

FUN WITH FAMILY<br />

Play can bring you closer together and<br />

strengthen the parent-child bond that will last a<br />

lifetime.<br />

Give your child your undivided attention - Turn<br />

off the TV and your phone and make time to<br />

play with your child without distraction. Having<br />

your undivided attention makes your child feel<br />

special.<br />

Get down to your child's level - That may mean<br />

getting down on your knees or sitting on the<br />

floor. Engage in activities they enjoy and learn<br />

about why they enjoy it!<br />

Let your children take the lead - Become part of<br />

their game rather than trying to dictate the play.<br />

In pretend play, let your child call the shots,<br />

make the rules, and determine the pace of play.<br />

Ask questions and follow along—you'll likely get<br />

drawn into imaginative new worlds that are fun<br />

for you, too.<br />

B O DY<br />

M I N D S O C I A L W E A LT H F A M I LY<br />

56 THE TOP ENDER | Tri-Services Magazine Incorporated<br />

WELLBEING GUIDE <strong>2023</strong> 57


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

HOW SAFE IS YOUR<br />

HOME<br />

Author: Neighbourhood Watch NT<br />

Home break-ins are one of the most common<br />

crimes in the Territory. In many instances breakins<br />

are crimes of opportunity with entry gained<br />

through an open or unlocked door or window.<br />

You can improve your home security by<br />

implementing the following advice.<br />

COMPLETE HOW SAFE IS MY PLACE?<br />

How safe is my place? is a free self-assessment<br />

tool which will help you to evaluate your<br />

current security levels and provides an<br />

individualised report with best-practice advice<br />

to improve your home security. This selfassessment<br />

tool is based on the internationally<br />

recognised, Crime Prevention Through<br />

Environmental Design (CPTED) principles.<br />

SECURE YOUR HOME<br />

Securing your home is the easiest and best way<br />

to prevent crime.<br />

• Ensure your home is locked, even when you<br />

are there.<br />

• Fit quality security doors, windows, locks,<br />

alarms and lighting.<br />

• Secure all windows and doors, particularly in<br />

areas that are unoccupied.<br />

• Activate alarms, smoke detectors and<br />

security lighting.<br />

• Lock your gates, sheds and garages – use<br />

padlocks, including on your letter box.<br />

• Avoid hiding spare keys outside of your<br />

home - instead consider leaving them with a<br />

trusted neighbour or friend.<br />

• Avoid leaving tools and other items outside<br />

that could be used to break into your home.<br />

HEY THERE<br />

!<br />

NEIGHBOUR<br />

MY NAME IS:<br />

I LIVE AT:<br />

YOU CAN CONTACT ME:<br />

AWAY FROM HOME<br />

Give your property the “lived in” look when you’re<br />

out by leaving a light on and the radio playing.<br />

Submit the online Absentee Advice Form on our<br />

website when you are going away for an extended<br />

period of time to provide Police, Fire and Emergency<br />

Services with contact details if there is an issue at your<br />

property.<br />

OUT OF SIGHT, OUT OF MIND<br />

Keep your valuables and car keys in a secure location<br />

away from the front of the house. Mark your valuables<br />

with your NT Driver’s Licence number and consider<br />

keeping an asset register with photos of your valuables.<br />

Avoid keeping large quantities of cash in the home.<br />

GET NEIGHBOURLY<br />

nhwnt@nhwnt.org.au<br />

08 8999 0847<br />

HEALTHY<br />

Your neighbours can be your number one crime<br />

prevention tool and connecting with them can help to<br />

create safer and happier Territory neighbourhoods.<br />

• Your neighbours can:<br />

• reduce prowling, loitering and burglary by<br />

reporting suspicious people or vehicles to<br />

Police<br />

• keep an eye on your property when you are<br />

away from home<br />

• keep a spare key for you instead of leaving it<br />

outside your property<br />

• be your “go to” in the event of an emergency.<br />

• Use the Hey <strong>The</strong>re Neighbour! resource on our<br />

website to introduce yourself to your neighbours and<br />

connect with your community.<br />

Source:<br />

https://www.nhwnt.org.au/home-safety<br />

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

I’m always happy to have a chat and help out!<br />

HOME<br />

PUTTING THINGS AWAY<br />

Clutter attracts clutter; all it takes is a day of not putting<br />

things away before the chaos appears.<br />

DEDICATED STORAGE<br />

Creating dedicated storage makes it easy for your family<br />

to find things and out them away after use, saving you<br />

time and money.<br />

FUNCTION AND FLOW<br />

Is your home layout and organisation working for you? If<br />

not, it may be time to rearrange your schedule or your<br />

furniture to make it work around your lifestyle and<br />

needs.<br />

MAKE YOUR BED<br />

It always feels nice to dive into a comfortable and<br />

enticing bed at the end of a busy day, so that extra 5<br />

minutes of bedmaking in the morning will prepare you<br />

for a relaxing bedtime routine!<br />

DISINFECT SURFACES<br />

Wiping surfaces after use is the quickest way to keep<br />

your home healthy, including kitchen benches, bathroom<br />

sinks and keeping a window cleaner in the shower to<br />

avoid a build-up of soap and grime.<br />

QUICK CLEAN OUT<br />

Take a few minutes to do a quick clean out of<br />

cupboards, drawers and your refrigerator to reduce<br />

clutter. For example; dispose of out-of-date food from<br />

the fridge or pantry while you’re waiting for the kettle to<br />

boil.<br />

BUGS AND ANTS<br />

Keep ants, moths and cockroaches at bay by storing food<br />

in sealed containers, wiping down food spills and crumbs<br />

right away, and disposing of waste correctly.<br />

BEDTIME ROUTINE<br />

Setting a regular bedtime routine will help to feel<br />

organised and prepared for the next day. Set out<br />

tomorrow’s clothing, tidy toys and remove clutter from<br />

benches before heading to bed. This will also save you<br />

time and stress in the morning.<br />

AVOID VOC’S AND CHEMICALS<br />

Swap out harsh cleaning chemicals and synthetic<br />

materials for natural, environmentally friendly alternatives.<br />

Reduce the presence of volatile organic compounds<br />

(VOCs, chemical gases emitted into the air) by<br />

minimising exposure to air fresheners, perfume, smoking/<br />

vaping, pesticides, solvents and paints.<br />

Seek advice from the supplier or manufacturer,<br />

particularly if the information displayed on the container<br />

is not clear — ask for the product’s material safety data<br />

sheet (MSDS).<br />

Sources:<br />

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

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

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

GET ORGANISED<br />

If you feel like you’re struggling with clutter and<br />

home health, engage a personal organiser or<br />

cleaner who can assist with improving health<br />

and happiness of your home.<br />

DANDER AND DUST MITES<br />

Pet dander and dust mites can aggravate hay<br />

fever, asthma, nasal inflammation and eczema.<br />

Dander and dust mites are generally present in<br />

soft furnishings, including carpet, bedding and<br />

furniture.<br />

Vacuum often with a high-quality vacuum<br />

cleaner and wash or replace bedding and other<br />

soft furnishings frequently.<br />

VENTILATE<br />

Dampness and poor airflow encourage<br />

damaging mould growth. A mouldy, damp<br />

home can lead to serious health issues, such as<br />

respiratory infections and chronic fatigue.<br />

Open the windows often to circulate the air<br />

and use the extraction fans in the bathroom,<br />

kitchen and laundry to avoid condensation<br />

build-up.<br />

Hang up wet towels immediately after use and<br />

air bedding in the sunshine to kill bacteria.<br />

Achieving better indoor air quality<br />

<strong>The</strong>re are 5 key aspects to achieving better<br />

indoor air quality:<br />

PREVENT<br />

Do not allow potentially harmful<br />

products into the home.<br />

ELIMINATE<br />

Identify the source of air problems and<br />

wherever possible eliminate them through<br />

better product selection and design.<br />

VENTILATE<br />

Ventilate the home to remove pollutants<br />

before they accumulate to levels that can pose<br />

health and comfort problems.<br />

SEPARATE<br />

Separate problem materials from occupants by<br />

using air barriers or sealers such as coatings.<br />

ABSORB<br />

Indoor plants can be used to improve<br />

the quality of the indoor environment,<br />

as well as to add beauty.<br />

B O DY<br />

M I N D S O C I A L W E A LT H F A M I LY<br />

58 THE TOP ENDER | Tri-Services Magazine Incorporated<br />

WELLBEING GUIDE <strong>2023</strong> 59


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

Author: Annaliese Erin, Parent Coach<br />

Do you actually not have time, or do<br />

you actually not have the patience?<br />

If we want kids who are patient, we must role<br />

model patience at the hardest of times.<br />

We ALL had parents who said “be patient” and<br />

yet struggling with patience (and their child’s) is<br />

one of the most common issues parents face<br />

daily.<br />

If saying “be patient” worked - WE’D ALL BE<br />

EXPERTS AT PATIENCE!<br />

Having patient parents is what helps children<br />

learn patience - they do as we do, not as we<br />

say.<br />

Times I practice patience and emotional<br />

regulation everyday:<br />

◇ When my daughter chooses her outfit<br />

◇ When there’s meltdowns over transitions<br />

◇ Getting multiple children into the car<br />

◇ Getting multiple children out of the car<br />

◇ Hearing mum numerous times per minute<br />

◇ Taking any children to the shop<br />

◇ During the kids arguments over who did<br />

what<br />

◇ When the plan has to change because of an<br />

unforeseen circumstance or meltdown<br />

Ways to show patience:<br />

◇<br />

◇<br />

Deep breaths often throughout the day<br />

Reframing my thoughts “It’s just one extra<br />

PARENTING<br />

with patience<br />

Sources:<br />

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

https://linktr.ee/Annalieseerin<br />

◇<br />

◇<br />

◇<br />

◇<br />

◇<br />

◇<br />

◇<br />

minute, in the grand scheme of things, one<br />

minute isn’t much”<br />

Acknowledging how I’m feeling “This is hard,<br />

I can do hard things”<br />

Knowing my priorities “Connection and<br />

collaboration are most important to me”<br />

Patting myself on the back “You did well, you<br />

were patient and patience equals emotional<br />

safety”<br />

Making it a challenge “This is my chance to<br />

show up as the parent I desire to be”<br />

Putting my ego away “What I want isn’t any<br />

more important than what my child wants -<br />

we both matter”<br />

Holding boundaries “You want (to go to the<br />

park), we are currently (doing jobs in town)<br />

we will (go to the park on Saturday) - I<br />

wonder if putting music on would make this<br />

more enjoyable for us both?”<br />

Most importantly - establishing a daily<br />

connection to our family and ourselves<br />

We will struggle to be patient with our kids<br />

and our partner if we do not feel close and<br />

connected to them through affection, loving<br />

words, understanding and fun<br />

We will also struggle if we do not acknowledge<br />

our desires each day, so what is your daily<br />

enjoyable promise to yourself that will ensure<br />

your needs are being met too?<br />

Author: <strong>The</strong> Nappy Collective<br />

<strong>The</strong> Nappy Collective MISSION<br />

“We provide nappies for children experiencing<br />

disadvantage across Australia by mobilising communities,<br />

raising funds and encouraging social change.”<br />

2020 – <strong>The</strong> Nappy Collective distributed over 1 million<br />

nappies through the COVID-19 #1millionbums campaign<br />

<strong>The</strong> Nappy Collective started as a group of mums who found<br />

a handful of nappies that their toddlers did not fit into<br />

anymore. After considering the options of what to do with<br />

only six nappies – pass them onto a friend? Keep them for the<br />

next child? Throw them out - what a waste! <strong>The</strong>y began to<br />

wonder if there were other parents out there that also had a<br />

handful or even half a box of nappies they were unable to use.<br />

What if they were able to collect all these leftover nappies and<br />

distribute them to families in crisis or in need? Collectively<br />

these handfuls of nappies could make a big difference.<br />

<strong>The</strong> Nappy Collective are a community based, not for profit<br />

run mostly by volunteers. Through their research, they have<br />

learned that 1 in 10 families, or 280,000 children, don’t have<br />

enough nappies - a situation they have named “nappy stress”.<br />

Nappy stress can impact families facing financial hardship,<br />

experiencing or at risk of homelessness, escaping domestic<br />

violence, seeking asylum or those impacted by natural<br />

disasters.<br />

FERTILITY<br />

IN THE TOP END<br />

Author: Amanda Letcher, <strong>The</strong> <strong>Top</strong> Ender<br />

Here in the Northern Territory, more specifically in Darwin,<br />

there is access to only one fertility clinic; Repromed.<br />

Repromed recommended that you seek fertility<br />

assistance if you have been trying to get pregnant for 12<br />

months or more and you are under 35 years old. If you<br />

are 35 years or older you may wish to seek assistance<br />

after trying for 6 months or even less if you 40 years or<br />

older. If you have specific concerns about your fertility<br />

such as recurrent miscarriages, a history of endometriosis,<br />

irregular cycles or chlamydia/pelvic inflammatory disease, or<br />

if your mother went through early menopause you may wish<br />

to seek advice earlier than the guidelines suggested above.<br />

COLLECTION POINTS<br />

(correct as at 18/03/<strong>2023</strong>)<br />

Electorate for Brennan NT -<br />

Marie-Clare MLA Palmerston<br />

Shopping Centre, Palmerston, NT<br />

830, Australia<br />

Lia Finocchiaro MLA 13A Zuccoli<br />

Plaza, 1 Zuccoli Parade, Zuccoli, NT<br />

0832<br />

Marie-Clare Boothby MLA 10<br />

Temple Terrace, Palmerston City, NT<br />

0830,<br />

Milestones Early Learning Parap<br />

12 Salonika Street, Parap, NT 0820<br />

Moulden Early Learning Centre<br />

31 Moulden Terrace, Moulden, NT<br />

0830<br />

Natasha Fyles Member for<br />

Nightcliff Shop 5, Nightcliff<br />

Shopping Town, Pavonia Way,<br />

Nightcliff, NT 0810<br />

Nicole Manison MLA, Member for<br />

Wanguri Shop 9B, Hibiscus<br />

Shopping Town, Leanyer, NT 0812<br />

Port Darwin Electorate Office -<br />

Paul Kirby MLA 133 Mitchell Street,<br />

Darwin, NT 0801<br />

SILK Laser Clinics Casuarina Shop<br />

9A Casuarina Square, 247 Tower Rd,<br />

Casuarina, NT 0810<br />

Sources:<br />

https://facebook.com/DarwinNappyCollective<br />

https://www.thenappycollective.com/where-todonate-nappies<br />

You need to decide and<br />

research what is the most<br />

suitable option for you and<br />

your family, it may be that you<br />

don’t have access to specialists<br />

treatment from the fertility<br />

clinic based in Darwin, or due<br />

to your posting elsewhere in<br />

the Northern Territory it may<br />

not be the most accessible<br />

option.<br />

Sources:<br />

https://repromed.com.au/ivf-darwin/<br />

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

B O DY<br />

M I N D S O C I A L W E A LT H F A M I LY<br />

60 THE TOP ENDER | Tri-Services Magazine Incorporated<br />

WELLBEING GUIDE <strong>2023</strong> 61


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

70 years of caring.<br />

That is our legacy<br />

at Defence Health.<br />

Why Defence Health?<br />

• Not for profit<br />

• We look after our own<br />

• Special offers for veterans<br />

• Great value benefits<br />

We look after our own<br />

• No hassle when<br />

you switch<br />

• No waiting periods on<br />

equivalent cover and<br />

continuous cover*<br />

*Applicable for 60 days for those who switch to Defence Health.<br />

No waiting periods where waiting periods have already been served.<br />

Along with veterans who are at the heart of our purpose,<br />

more than 300,000 Australians, all with a connection to<br />

Defence, are also part of our family.<br />

We cover spouses, parents, siblings and grandchildren of<br />

those who serve or have served. People who work in the<br />

supply of goods and services to Defence are also eligible<br />

to join, including their family and partners.<br />

Private health insurance puts you<br />

in control of your health care<br />

With timely access to private hospital treatment and<br />

choice of doctor and the private hospital.<br />

Hospital cover<br />

From Basic Plus<br />

to Gold, providing<br />

cover for private<br />

hospital treatment.<br />

Extras cover<br />

Basic, mid, or top,<br />

provides benefits<br />

for a wide range<br />

of extras services.<br />

ADF families<br />

Exclusive Gold<br />

and Basic Plus<br />

packages for<br />

ADF families<br />

Get a quote, scan our QR<br />

code and see how we can<br />

help you or call 1800 335 425.<br />

For more information visit<br />

www.defencehealth.com.au<br />

Since 1953, Defence Health has<br />

looked after the health and wellbeing<br />

of veterans, their families and the<br />

Defence community. For great<br />

value health insurance, genuine care,<br />

support and expertise, we’re here for<br />

you. Because we look after our own.<br />

A health fund for people,<br />

Not for profit.<br />

Experience the difference<br />

We have special offers for veterans and ambulance cover is<br />

included in every policy. Plus, if your doctor chooses to use<br />

Access Gap, we can reduce or eliminate the out-of-pocket<br />

expense when you’re admitted to hospital.<br />

Family + option available with kids included until they turn 25.<br />

We support the Defence community<br />

Our Defence Community Relationship Officers (DCROs)<br />

support the community at base open days and veteran<br />

events. <strong>The</strong>y each have lived experience either of being<br />

in the ADF themselves or with spouse or family members<br />

who are veterans or connected to Defence.<br />

<strong>The</strong>ir key role is to inform and educate veterans and families<br />

about health care and break down the complexities of private<br />

health insurance.<br />

And they’ve all proudly supported the centenary of Legacy<br />

Australia, one of Australia’s oldest and most recognised and<br />

respected charities.<br />

As a private health insurer for the Defence community,<br />

Defence Health is proud to present <strong>The</strong> Legacy Centenary<br />

Torch Relay <strong>2023</strong>. Our partnership with Legacy recognises<br />

the valuable support Legacy gives to the families of those<br />

who’ve made sacrifices for our country.<br />

<strong>The</strong> Legacy Centenary Torch Relay<br />

travelled to Darwin in May <strong>2023</strong><br />

We look after our own.<br />

“Supporting the Legacy<br />

centenary has been a real honour.<br />

I have worked in and around<br />

Defence for over 20 years and<br />

seen the valuable work Legacy<br />

does to support veterans’<br />

families. Serving is tough on<br />

members and their family and<br />

Legacy has always been there<br />

for them.”<br />

Robert McKenzie<br />

Defence Community<br />

Relationship Officer,<br />

Northern Territory<br />

SOCIAL ANXIETY<br />

Adapted from Open Arms Website<br />

Social anxiety is a crippling fear of becoming the<br />

focus of attention and worry about what other<br />

people are thinking about you or doing<br />

something embarrassing. People with social<br />

anxiety disorder get so anxious and distressed in<br />

social situations that they often try to avoid<br />

those situations altogether.<br />

A person with social anxiety disorder might be<br />

scared of one specific situation (like speaking up<br />

in a meeting at work) or lots of different<br />

situations (like giving a speech, being watched<br />

while writing or eating in front of people).<br />

PHYSICAL SENSATIONS<br />

When we are exposed to a physical threat, our<br />

bodies automatically gear up to fight or run away<br />

– this is called the fight-flight-freeze response.<br />

We become more alert, our heart starts racing,<br />

our muscles tense up, we sweat more and<br />

breathe more quickly. <strong>The</strong>se changes are<br />

designed to protect us from danger.<br />

But sometimes our fight-flight-freeze response is<br />

activated when it’s not actually helpful (that is,<br />

when there is no real danger). When people<br />

with social anxiety find themselves in a situation<br />

where they feel worried they will be judged, the<br />

fight-flight-freeze response fires up, which can be<br />

very uncomfortable.<br />

ACTIONS AND AVOIDANCE<br />

Because the feelings associated with the fightflight-freeze<br />

response are so unpleasant, our<br />

usual response is to get away from the situation<br />

that's causing anxiety. A person with social<br />

anxiety might start making up excuses or<br />

reasons to avoid situations that create anxiety.<br />

While this might seem sensible,<br />

avoiding these situations is<br />

actually counterproductive.<br />

It stops you from learning<br />

that they’re not really<br />

dangerous situations<br />

(and even if you do get<br />

anxious, you can<br />

handle it) and<br />

confirms the anxiety<br />

these situations<br />

create.<br />

Sources:<br />

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

THOUGHTS AND BELIEFS<br />

People with social anxiety often have unhelpful<br />

thoughts about social situations. For example:<br />

"<strong>The</strong>y must think I look silly and<br />

sound pathetic."<br />

"I am going to stuff this up."<br />

"I won’t know what to<br />

say."<br />

"Everyone can see<br />

how anxious I am."<br />

Negative self-talk<br />

makes anxiety<br />

worse. It reinforces anxious thoughts and<br />

normalises these reactions to various situations,<br />

making you feel more self-conscious.<br />

YOU ARE NOT ALONE<br />

Social anxiety disorder is one of the most<br />

common types of anxiety. About one-in-twelve<br />

people, or almost 2 million Australians, will<br />

experience it at some point in their lives.<br />

Research suggests social anxiety might be more<br />

common among older veterans, with about onein-seven<br />

Vietnam veterans affected. Amongst exserving<br />

members more broadly, about 11% of<br />

transitioned ADF members experience social<br />

anxiety disorder in a given year.<br />

Many people with social anxiety suffer from<br />

other mental health problems as well, so if you<br />

find self-help techniques don't resolve your<br />

social anxiety, it is worth considering<br />

professional help.<br />

Compared to the average person, someone with<br />

social anxiety is almost five times more likely to<br />

have depression, and almost three times as likely<br />

to have a problem with drugs or alcohol.<br />

WHAT TREATMENTS CAN HELP ME?<br />

Speak to your GP or<br />

counsellor about treatment<br />

options for social anxiety,<br />

including relaxation activities,<br />

challenging fears and CBT.<br />

B O DY<br />

M I N D S O C I A L W E A LT H F A M I LY<br />

62 THE TOP ENDER | Tri-Services Magazine Incorporated<br />

WELLBEING GUIDE <strong>2023</strong> 63


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

WHAT IS<br />

ADRENAL FATIGUE?<br />

Adapted from Health Direct Website<br />

What is adrenal fatigue?<br />

Adrenal fatigue is a term used by alternative health<br />

practitioners to explain tiredness and other<br />

symptoms which are thought to be due to chronic<br />

(long-term) exposure to stressful situations.<br />

However, it currently is not a recognised medical<br />

diagnosis. Many studies have failed to prove that<br />

adrenal fatigue is a medical condition.<br />

Adrenal insufficiency<br />

Your adrenal glands sit on top of each kidney. <strong>The</strong>ir<br />

role is to produce hormones, including adrenaline<br />

and noradrenaline. <strong>The</strong>se hormones prepare your<br />

body for fight or flight. Adrenal insufficiency (also<br />

called Addison’s disease), is a recognised medical<br />

condition when your adrenal glands don’t make<br />

enough hormones. This can be due to disease or<br />

surgery. Addison’s disease is a rare but serious<br />

disease.<br />

Some people think that adrenal fatigue is a mild<br />

form of adrenal insufficiency.<br />

Addison’s disease can be diagnosed through blood<br />

tests that show low levels of adrenal hormones.<br />

<strong>The</strong>se tests are usually normal in people who are<br />

told they have adrenal fatigue.<br />

<strong>The</strong> symptoms of Addison’s disease are:<br />

fatigue (tiredness)<br />

body aches<br />

unexplained weight loss<br />

low blood pressure<br />

light headedness<br />

loss of body hair<br />

skin discolouration<br />

What are the symptoms of adrenal fatigue?<br />

<strong>The</strong> main symptom of adrenal fatigue is tiredness.<br />

Other symptoms can be:<br />

trouble falling asleep<br />

trouble waking up<br />

What causes adrenal fatigue?<br />

mental stress<br />

emotional stress<br />

salt and sugar craving<br />

weight gain<br />

Adrenal fatigue is thought to be caused by ‘overuse’<br />

of the adrenal glands.<br />

This is thought to be due to ongoing exposure to:<br />

physical stress<br />

Sources:<br />

https://www.healthdirect.gov.au/adrenal-fatigue<br />

<strong>The</strong> theory of adrenal fatigue was first<br />

introduced in 1998 by a chiropractor.<br />

However, at the moment there is no scientific<br />

evidence that this condition exists.<br />

FIND A HEALTH SERVICE IN YOUR AREA:<br />

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

When should I see my doctor?<br />

If you have unexplained fatigue or adrenal<br />

fatigue, check with your doctor that there<br />

isn’t another cause for your tiredness. Your<br />

doctor will probably ask you about your<br />

symptoms and run some tests to rule out<br />

other health problems.<br />

You may have another underlying health issue,<br />

such as:<br />

• iron deficiency<br />

• hypothyroidism (low thyroid levels)<br />

<strong>The</strong>re can be many reasons why people feel<br />

tired all the time. It’s often not easy to find a<br />

cause.<br />

How is adrenal fatigue diagnosed?<br />

<strong>The</strong>re are no specific tests for adrenal<br />

fatigue - blood tests of your hormone levels<br />

will usually be normal. If you have<br />

unexplained fatigue or exhaustion that<br />

doesn’t go away, see your doctor.<br />

How is adrenal fatigue treated?<br />

Although adrenal fatigue isn’t a recognised<br />

medical condition, you may be advised to:<br />

eat a healthy diet<br />

exercise more<br />

get more sleep<br />

give up smoking,<br />

alcohol and drugs,<br />

including caffeine<br />

This advice should help you to feel better.<br />

Some practitioners may recommend you<br />

take supplements for adrenal fatigue. Always<br />

check with your doctor or pharmacist before<br />

taking new supplements. Make sure that they<br />

don’t react with your other medicines. In<br />

some cases, supplements may be harmful or<br />

dangerous.<br />

Problems seem bigger<br />

and harder to deal with<br />

when you’re tired, so<br />

getting a good night’s sleep<br />

is essential in helping you<br />

overcome the challenges you’re<br />

facing.<br />

Restful sleep has been found to:<br />

• reduce stress<br />

• improve your memory<br />

• lower blood pressure<br />

• improve your immunity<br />

• make it easier to maintain<br />

your weight<br />

• improve your mood.<br />

Most adults need between 7<br />

and 9 hours' sleep a night. This<br />

isn't always easy to get, but it's a<br />

good target to aim for.<br />

Sources:<br />

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

SLEEP STRATEGIES<br />

Self-help<br />

<strong>The</strong>re are specific factors that affect sleep quality. Some simple<br />

changes can help you to get the best possible sleep:<br />

• listen to your body clock<br />

• make sure your bedroom is restful and comfortable<br />

• avoid cigarettes, alcohol or sleeping pills<br />

• avoid using electronic devices within an hour of going to bed<br />

• exercise regularly, but not within two hours of going to bed<br />

• relax your mind by learning to meditate.<br />

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

benefit from additional support.<br />

A GP is always a good place to start when trying to overcome sleep<br />

problems. <strong>The</strong>y can help you to understand your particular problem<br />

with sleep and refer you to an appropriate specialist for further<br />

assessment if necessary.<br />

If you are having sleep difficulties due to<br />

nightmares, Open Arms - Veterans and Families<br />

Counselling may be able to help. Call 1800 011<br />

046 for free and confidential 24/7 support.<br />

Support is also available to the family of veterans.<br />

FLOAT THERAPY<br />

Author: Amanda Letcher, <strong>The</strong> <strong>Top</strong> Ender<br />

What is it?<br />

Float <strong>The</strong>rapy experiences tend to involve lying in a body<br />

of water filled with a high concentration of Epsom salts,<br />

the water is heated to your external body temperature<br />

to help create the sensation that you are floating.<br />

<strong>The</strong>re is research and evidence to suggest that float<br />

therapy can decrease stress and anxiety levels, improve<br />

mood and sleep quality, whilst decreasing chronic<br />

fatigue. Float therapy can also assist with pain<br />

management and reduced inflammation.<br />

Is it for me?<br />

Some float therapies offer capsules for 1 person, or open<br />

water pools with enough room for 2 people. Most float<br />

tanks allow you to opt for complete sensory<br />

deprivation or calming music and lights; whatever is<br />

required to enhance your state of relaxation.<br />

Sources:<br />

https://www.darwinfloatspa.com.au/<br />

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

https://therejuvenationhub.com.au/services<br />

Adapted from Open Arms Website<br />

We recommend speaking with the float<br />

therapy provider about medical conditions,<br />

including mental health concerns before<br />

starting floatation therapy. You may also need<br />

to discuss this option with your GP.<br />

Where can I go?<br />

City Cave Float and Wellness Centre -<br />

Jape Homemaker Village 365-366 Bagot<br />

Road, Millner NT 0810<br />

Chiropractic Life IFloat Life (Float Tank) -<br />

6/130 University Avenue, Durack, NT<br />

<strong>The</strong> Rejuvenation Hub Float <strong>The</strong>rapy -<br />

Shed 6/10 Palmer St, Katherine East NT<br />

0850<br />

B O DY<br />

M I N D S O C I A L W E A LT H F A M I LY<br />

64 THE TOP ENDER | Tri-Services Magazine Incorporated<br />

WELLBEING GUIDE <strong>2023</strong> 65


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

Author: Amanda Letcher, <strong>The</strong> <strong>Top</strong> Ender<br />

Vitality Health & Rehab is an Exercise Physiology<br />

business based in the Northern Territory. With<br />

established clinics in the Northern Territory,<br />

servicing Alawa, Cullen Bay, Darwin City &<br />

Palmerston.<br />

Vitality Health & Rehab are proud to provide home<br />

visits to those who are unable to attend one of their<br />

many locations due to medical or personal reasons.<br />

<strong>The</strong>y strongly believe everyone should have access<br />

to health services no matter what stage in life you<br />

are at. With a wide selection of services they have<br />

to offer, Vitality Health & Rehab should be your first<br />

call to regaining fitness.<br />

WHAT IS AN ACCREDITED EXERCISE<br />

PHYSIOLOGIST (AEP)?<br />

An Accredited Exercise Physiologist [AEP] is a<br />

university qualified health professional that<br />

prescribes exercise for individuals with long term<br />

or chronic medical conditions or injuries. An<br />

Exercise Physiologist will conduct an assessment to<br />

determine your individual needs and create an<br />

exercise program.<br />

Vitality Health & Rehab Exercise Physiologists will<br />

advise you what exercise is right for you and guide<br />

you through a safe and effective exercise program.<br />

This may be conducted in your home, in a gym or in<br />

a pool depending on your needs.<br />

BENEFITS OF SEEING AN AEP:<br />

• Assistance in maintaining strength and mobility<br />

• Helping you to continue your activities of daily<br />

living<br />

• Improving posture to prevent or manage<br />

chronic pain<br />

• Falls prevention and balance programs<br />

• Post-surgery rehabilitation<br />

• Reduce and manage your age-related illness<br />

• Psychological support to increase motivation<br />

• Lifestyle modification and behavioural change<br />

• Safe and self-paced treatments<br />

• Nutritional guidance and advice<br />

SERVICES INCLUDE:<br />

• Exercise Physiology<br />

• Hydrotherapy<br />

• Type 2 Diabetes Class<br />

• Mums and Bubs<br />

ARE YOU COVERED?<br />

Exercise Physiology services are eligible for various<br />

rebates including those from Private Health Funds,<br />

Medicare, DVA, Workcover and TAC; and more<br />

recently become an NDIS provider.<br />

DIETICIAN VERSUS NUTRITIONIST<br />

Author: Amanda Letcher, <strong>The</strong> <strong>Top</strong> Ender<br />

WHAT’S THE DIFFERENCE?<br />

We live in an era of misinformation, internet diagnosis<br />

and sorting through articles of scientific data and<br />

celebrity dieting fads.<br />

‘<strong>The</strong> more individuals that join the chorus of food advice,<br />

the more overwhelmed the general public becomes. And<br />

the more pivotal the need for a voice of reason to cut<br />

through the noise’ – Deakin University<br />

<strong>The</strong> clearest way to understand the difference<br />

between dietitians and nutritionists is to think of<br />

dietetics as a specialisation on top of your nutrition<br />

studies. Dietitians have the added qualifications to work<br />

one-on-one with patients in a clinical context - they<br />

provide advice to treat a range of health conditions and<br />

provide you with personal support to help you<br />

improve your health and wellbeing.<br />

<strong>The</strong> dietetic profession is regulated; with most dietitians<br />

having graduated with an approved dietetics degree<br />

from an Australian university. In comparison,<br />

Sources:<br />

https://www.vitalityhealthrehab.com.au/<br />

nutritionists aren't regulated and can have limited<br />

qualifications.<br />

Dietitians with the Accredited Practising Dietitian<br />

(APD) credential commit to ongoing training<br />

and education throughout their careers. <strong>The</strong>y<br />

adhere to the Dietitians Australia code of<br />

conduct. Dietitians have the knowledge and skills<br />

found in the National Competency Standards for<br />

Dietitians.<br />

Sources:<br />

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

Dieticians - https://dietitiansaustralia.org.au/<br />

Check Dietitians registration here - https://member.<br />

dietitiansaustralia.org.au/registerofAPD<br />

Nutritionist - https://aarpn.com/<br />

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

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

WHAT IS<br />

FODMAP?<br />

Adapted from Health Direct Website<br />

FODMAP stands for fermentable<br />

oligosaccharides, disaccharides, monosaccharides<br />

and polyols. <strong>The</strong>se are the chemical names of 5<br />

naturally occurring sugars that are not well<br />

absorbed by your small intestine.<br />

In some people with irritable bowel syndrome<br />

(IBS), these sugars can trigger symptoms, such as:<br />

◇<br />

◇<br />

◇<br />

◇<br />

diarrhoea<br />

flatulence<br />

abdominal pain and bloating<br />

constipation<br />

Did you<br />

know?<br />

A low FODMAP diet reduces foods<br />

which contain fermentable sugars<br />

from your diet.<br />

It can help some people avoid<br />

abdominal (tummy) pain and other<br />

symptoms of irritable bowel<br />

syndrome (IBS).<br />

If you are considering a low<br />

FODMAP diet, speak to a dietitian<br />

to ensure you still get adequate<br />

nutrition.<br />

A low FODMAP diet should not be<br />

followed permanently as it’s not<br />

nutritionally adequate.<br />

A low FODMAP diet has 2 stages.<br />

1. In the first stage you temporarily reduce<br />

foods which contain these sugars. This helps<br />

you to identify if your symptoms are triggered<br />

by one of these sugars.<br />

2. In the next stage you learn how much of<br />

these foods you can eat before your<br />

symptoms appear. This way of eating is often<br />

followed permanently. This can help people<br />

with IBS control their symptoms.<br />

Sources:<br />

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

<strong>The</strong> low FODMAP diet was developed by<br />

researchers at Monash University in Victoria,<br />

Australia. <strong>The</strong> researchers identified which foods<br />

are low in FODMAPs and high in FODMAPs.<br />

This helps people with IBS identify how much of<br />

these foods they can eat.<br />

Many foods contain FODMAPs - some of these<br />

foods are:<br />

garlic<br />

onions<br />

apples<br />

green peas<br />

some marinated meats<br />

dairy products (e.g., milk and<br />

yoghurt)<br />

chickpeas<br />

wheat, barley and rye-based bread<br />

People with symptoms of IBS may find it helpful<br />

to limit the amounts of high FODMAP foods<br />

they eat and increase the amount of low<br />

FODMAP foods they eat.<br />

Low FODMAP foods include:<br />

red capsicum<br />

oranges<br />

grapes<br />

eggs<br />

plain cooked meat<br />

oats<br />

rice<br />

dark chocolate<br />

peanuts<br />

Image:<br />

Supplied by Deb Herring, <strong>The</strong> <strong>Top</strong><br />

Ender Magazine<br />

INTERESTED TO KNOW MORE?<br />

For a complete list of high and low<br />

FODMAP foods, visit the Monash<br />

University FODMAP website. <strong>The</strong>y<br />

also have an app which helps you<br />

identify low FODMAP foods —<br />

Monash FODMAP app. If you are<br />

experiencing the symptoms of IBS,<br />

speak with your GP or dietician<br />

before starting a FODMAP diet.<br />

B O DY<br />

M I N D S O C I A L W E A LT H F A M I LY<br />

66 THE TOP ENDER | Tri-Services Magazine Incorporated<br />

WELLBEING GUIDE <strong>2023</strong> 67


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

Foods<br />

TO BOOST<br />

mood<br />

YOUR<br />

Grapes<br />

Grapes are full of vitamin C and<br />

natural sugars, both of which<br />

enhance mood and boost energy.<br />

Tomatoes<br />

Tomato skins help stop the<br />

pro-inflammatory compounds<br />

that are linked to depression.<br />

Green Tea<br />

Green Tea contains L-<strong>The</strong>anine,<br />

an amino acid that decrease<br />

anxiety and stress.<br />

Dark Chocolate<br />

Dark Chocolate improves blood<br />

flow to the brain, and is almost<br />

immediately noticeable in brightening<br />

your mood!<br />

Spinach<br />

Spinach contains vitamins<br />

B6, B12, and B3, all of<br />

which are essential in<br />

producing serotonin.<br />

Walnuts<br />

Walnuts have omega 3s<br />

and antioxidants, both<br />

which have benefits to<br />

your mood. <strong>The</strong>y also<br />

contain magnesium,<br />

which can reduce<br />

irritability, anxiety and<br />

depression.<br />

Bananas<br />

Bananas can increase the<br />

production of serotonin and<br />

dopamine. Important<br />

neurotransmitters for happiness.<br />

Almonds<br />

Almonds contain good fats<br />

for skin and brain health. <strong>The</strong>y<br />

also increase dopamine levels.<br />

Strawberries<br />

Strawberries are a great source<br />

of potassium and vitamin C.<br />

Potassium can help generate<br />

nerve impulses.<br />

Avocado<br />

Avocados are great for your skin<br />

and hair, but they also increase<br />

dopamine levels and endorphins!<br />

Yoghurt<br />

Natural Yoghurt can help<br />

boost your vitamin D, just like<br />

the sun can. Lack of vitamin D<br />

can cause depression.<br />

Asparagus<br />

Asparagus is one of the<br />

highest plant-based sources<br />

of tryptophan, which creates<br />

serotonin.<br />

Raw Honey<br />

Honey is a source of sweetness<br />

without the negative effects of<br />

sugar. It helps reduce<br />

inflammation in the brain.<br />

Water<br />

Water may not be a<br />

food, but it is important<br />

for our mood!<br />

Dehydration can impair<br />

our brain’s ability to<br />

function.<br />

UNDERSTANDING<br />

FAT INTAKE<br />

Author: Amanda Letcher, <strong>The</strong> <strong>Top</strong> Ender<br />

Hot<br />

Tip<br />

<strong>The</strong> worst type of fat to be<br />

consumed is “Trans Fat”. This is<br />

usually processed vegetable oils and<br />

found in take-away foods, fried in ‘solid’<br />

cooking oils, and are also found in some<br />

donuts, pies, pastries, cakes, biscuits and<br />

crunchy snack foods. Check food<br />

labels for “trans fats” which may be<br />

described as ‘hydrogenated or<br />

partially hydrogenated<br />

vegetable oils’. Avoid<br />

these fats!<br />

Not all fats are bad for you; in fact... some fats<br />

are essential for overall health and especially<br />

important for brain function.<br />

According to the Dieticians Australia Association,<br />

here are some ways you can replace unhealthy<br />

fats (Saturated) with healthy fat (Unsaturated –<br />

Mono and Poly) options:<br />

• Swap coconut oil or butter for extra virgin<br />

olive oil in cooking.<br />

• Swap processed foods such as chips and<br />

cake for healthy snacks, like nuts or seeds.<br />

• Swap butter for avocado or hummus on<br />

your bread.<br />

• Swap creamy salad dressing for a homemade<br />

olive oil-based dressing.<br />

• Swap fried foods for foods cooked in olive<br />

or canola oil.<br />

• Swap red meat for chicken, salmon or fish<br />

• Swap a processed meat or ham sandwich for<br />

chicken with avocado and cos lettuce or<br />

enjoy a peanut butter sandwich.<br />

• Swap sour cream for Greek yoghurt (good<br />

on steamed potatoes or sweet or savoury<br />

dishes).<br />

• Snack on nuts and add them to salads,<br />

muesli, roasted vegetables and stir fries<br />

Avoid unhealthy fats such as saturated and Transfats<br />

by:<br />

• limiting the amounts of discretionary foods<br />

such as takeaway items, biscuits, pastries, pies,<br />

cakes, chips and sweet or savoury packet<br />

snack foods<br />

• avoid coconut and palm oils, butter and<br />

cream<br />

Sources:<br />

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

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

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

• choose small portions of lean meats and trim<br />

any visible fat<br />

• read the ingredient list on processed food<br />

labels and avoid partially or fully hydronated<br />

oils or fats<br />

• check the nutrition information panel on<br />

spreads and select those that list trans fats as<br />

nil or < 0.1 g per 100g.<br />

B O DY<br />

M I N D S O C I A L W E A LT H F A M I LY<br />

68 THE TOP ENDER | Tri-Services Magazine Incorporated<br />

WELLBEING GUIDE <strong>2023</strong> 69


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

SPORTS & CLUBS<br />

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

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

team, group or club that is right for you.<br />

ATHLETICS<br />

Katherine Athletics Centre<br />

Darwin Athletics (Marrara)<br />

Palmerston Athletics Club<br />

Rural Athletics Centre<br />

BASKETBALL<br />

Razzle Storm/Thunder<br />

Palmerston Lightning Power/ Panthers<br />

Ellas Titans<br />

Eagles<br />

Uni Rebels<br />

Essington Cannons<br />

TV Jets<br />

Ansett<br />

Haileybury Rendall school<br />

Social Basketball DarwinWaterfront<br />

Katherine Basketball<br />

BIKE RIDING & BMX<br />

Big River BMX Club (Katherine)<br />

Jingili BMX Club<br />

Satellite City BMX Club<br />

Darwin Cycling Club<br />

SOCCER<br />

Mindil Aces<br />

Casuarina Rowdies<br />

University Azzuri<br />

Hellenic<br />

Darwin Olympic<br />

Port Darwin<br />

Palmerston<br />

<strong>Top</strong> End Multi-Sports (competitions)<br />

Katherine Football Club<br />

Disclaimer:<br />

FOOTBALL - AFL<br />

Football Northern Territory<br />

Southern Districts Football Club<br />

(Litchfield)<br />

Big Rivers Football Team AFLNT<br />

(Katherine)<br />

RUGBY - NRL<br />

Nightcliff Dragons<br />

Darwin Brothers R.L.F.C.<br />

Litchfield Bears<br />

Palmerston Raiders<br />

Northern Sharks<br />

South Darwin Rabbitohs Rugby League<br />

Katherine Junior Rugby League<br />

Katherine Touch Football Association<br />

RUGBY UNION<br />

Katherine Krocs Golden Oldies<br />

Brahmans Rugby Union FC (Katherine)<br />

Barbarians Rugby Union FC (Katherine)<br />

Pirates Rugby Union FC (Katherine)<br />

Tindal Lions Rugby Union FC (Katherine)<br />

VOLLEYBALL<br />

Darwin Volleyball Association<br />

Darwin Indoor Beach Volleyball<br />

(Winnellie)<br />

<strong>Top</strong> End Multi Sports (Coconut Grove) -<br />

Beach Volleyball – Mindil Beach<br />

Beach Volleyball – DarwinWaterfront<br />

Hardcourt Adults - Marrara<br />

Hardcourt Juniors - Marrara<br />

Palmerston Indoor Sports Centre<br />

SAILING<br />

Dinah Beach Cruising Yacht Club<br />

NETBALL<br />

Darwin Netball Association<br />

Katherine Netball Association<br />

Litchfield Bears<br />

Palmerston Crocs<br />

Nightcliff Tigers<br />

Banks Bulldogs<br />

Hoggies<br />

Mash<br />

Tracy Village Falcons<br />

Pints<br />

Northern Districts Eagles<br />

Warratah<br />

Palmerston Indoor Netball<br />

CRICKET<br />

Palmerston Cricket Club<br />

Palmerston Indoor Cricket<br />

Southern Districts Cricket Club<br />

(Litchfield)<br />

Katherine & District Cricket<br />

Association<br />

BASEBALL<br />

Tracy Village Rebels<br />

Softball<br />

Katherine Softball Club<br />

BOXING<br />

Palmerston Boxing Club<br />

Chuisle Boxing & Fitness (Pinelands)<br />

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

any clubs, groups or teams. Information accurate as of January <strong>2023</strong>.<br />

SWIMMING<br />

Katherine Aquatic Centre<br />

Katherine ‘Turtles’ Swimming Club<br />

Life Saving Society /Water Safety (Parap)<br />

Darwin Stingers (Parap, Casuarina &<br />

Nightcliff)<br />

Goldfishbowl Swim School (Yarrawonga)<br />

Darwin Swimming Club Parap<br />

Casuarina Storm Swimming Club<br />

Palmerston Sharks Swimming Club<br />

MARTIAL ARTS<br />

Blue Eagle Training & Fitness -Muay Thai<br />

(Katherine)<br />

United Taekwondo Darwin (Palmerston)<br />

NT Tang Soo Do Karate Academy<br />

(Palmerston)<br />

Darwin Shotokan Karate (Karama)<br />

KMA Martial Arts Academy Darwin<br />

(Berrimah)<br />

De Been 100% Jiujitsu Darwin (Stuart<br />

Park)<br />

Darwin Jiu Jitsu Academy (Marrara)<br />

Tanner Tang Soo Do (Leanyer)<br />

Darwin Aikido (Darwin)<br />

Progressive Combat Centre (Pinelands)<br />

Darwin Judo Club (Berrimah)<br />

Performance Gym Muay Thai (Winnellie)<br />

Australian Karate Federation NT<br />

Shim Jang Taekwondo Palmerston<br />

Reiko Martial Arts (Palmerston)<br />

<strong>The</strong> Jiu Jitsu Studio (Palmertson)<br />

Kokoro Busshu Karate (Palmerston)<br />

Green Plum Tai Chi (Palmerston)<br />

Austin Martial Arts<br />

Man Ho Academy of Martial Arts<br />

LAWN BOWLS<br />

Darwin Bowls & Social Club (Barefoot<br />

Bowls)<br />

Katherine Bowls Club<br />

Discover more:<br />

enjoy-darwin.com/sportsrecreation.html<br />

activeactivities.com.au/directory/category/sports/location/nt/<br />

darwin-area/darwin/<br />

DANCE<br />

3D Fitness Studio (Berrimah)<br />

Rix Kix Arts (Coconut Grove)<br />

Furlanos (DARWIN)<br />

MFK Academy of Irish Dance (DARWIN)<br />

Salsita Dance School (Woolner)<br />

Darwin Performance Academy<br />

(Woolner)<br />

Keltikka Performance Dance Company<br />

(Berrimah & Humpty Doo)<br />

Line Dancing with Bobbie (Winnellie)<br />

<strong>Top</strong> End Mustangs Linedancing<br />

Darwin Line Dancers (Coconut Grove)<br />

Free2Dance (Coconut Grove)<br />

Tara Academy Irish Dancing (<strong>The</strong><br />

Gardens)<br />

Roberts Academy of Irish Dancing<br />

(Malak)<br />

Scottish Country Dance Society lnc<br />

(Malak)<br />

Jamealah Bellydancers (Leanyer)<br />

Champagne Pole Dance Fitness Studio<br />

(Yarrawonga)<br />

Darwin Dance & Drama Academy<br />

(Gunn)<br />

Express Studios (Darwin) – Breakdancing<br />

Sam’s Dance Studio (Gray)<br />

BADMINTON<br />

NT Badminton Association<br />

Darwin Badminton Club<br />

HOCKEY<br />

East Darwin Storm Hockey Club<br />

ROLLER SKATING<br />

Katherine Derby Dolls<br />

TENNIS<br />

<strong>Top</strong> End Multi Sports<br />

Katherine Tennis Club<br />

Love fishing?<br />

Have you heard about Reeling<br />

Veterans and their outdoor<br />

wellbeing programs?<br />

https://reelingveterans.com.au/<br />

GYMNASTICS<br />

Katherine Gymnastics Club<br />

Elemental Gymnastics (Millner)<br />

Darwin Gymnastics Club (Marrara)<br />

Territory Gymnastics Academy<br />

(Winnellie)<br />

ENRG Gymnastics (Yarrawonga)<br />

GOLF<br />

Alice Springs Golf Club<br />

Golf - Berrimah Flight Path Golf &<br />

Outdoor<br />

Darwin Golf Club<br />

Garden Park Golf Links<br />

Humpty Doo Golf Club<br />

Katherine Country Golf Club<br />

Katherine Golf Club<br />

Palmerston Golf & Country Club<br />

RAAF Darwin Golf Club<br />

EQUESTRIAN<br />

Katherine Horse & Pony Club<br />

Katherine Rope and Barrel Horse<br />

Club<br />

Darwin Equestrian Academy<br />

Darwin Dressage Club<br />

Darwin Equestrian Centre<br />

Equestrian Northern Territory<br />

Darwin Showjumping Club<br />

Noonamah Horse & Pony Club<br />

Litchfield Horse & Pony Club<br />

Katherine Horse & Pony Club<br />

Pony Club NT<br />

NT Showhorse Association<br />

Northern Territory Polocrosse<br />

Association<br />

Yarraman Territory<br />

B O DY<br />

M I N D S O C I A L W E A LT H F A M I LY<br />

70 THE TOP ENDER | Tri-Services Magazine Incorporated<br />

WELLBEING GUIDE <strong>2023</strong> 71


Parap Rd<br />

St<br />

Chapman Rd<br />

Bagot Rd<br />

Beagle<br />

Gulf<br />

Dr<br />

T<br />

V ander l Dr<br />

in<br />

Berrimah Rd<br />

Yirra<br />

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

Continues to Mandorah<br />

Places of Interest<br />

1 George Brown Botanic Gardens<br />

2 Casuarina Coastal Reserve<br />

3 Darwin Wharf Precinct<br />

4 Darwin Waterfront<br />

5 Fannie Bay Foreshore<br />

6 Holmes Jungle Nature Reserve<br />

7 East Point Reserve<br />

8 Lake Alexander<br />

9 Leanyer Recreation Park<br />

10 Nightcliff Foreshore<br />

11 Water Gardens<br />

12 Nightcliff Markets (Sunday)<br />

13 Rapid Creek Markets (Sunday)<br />

14 Parap Markets (Saturday)<br />

15 Mindil Beach Markets<br />

Ferry to<br />

Mandorah<br />

(Thursday/Sunday, Seasonal)<br />

16 Museum and Art Gallery<br />

17 Charles Darwin National Park<br />

18 Darwin Military Museum<br />

19 Aviation Heritage Centre<br />

20 Marrara Sporting Complex<br />

21 City Library<br />

22 Nightcliff Library<br />

23 Casuarina Library<br />

24 Karama Library<br />

25 Crocodylus Park<br />

26 Cullen Bay Marina<br />

18<br />

Continues on<br />

Mandorah<br />

inset map<br />

East Poin t<br />

Military<br />

Museum<br />

Allen Ave<br />

Cullen<br />

Bay<br />

26<br />

East<br />

Point<br />

Alec Fong Lim Dr<br />

Fannie Bay<br />

Cullen Bay<br />

Marina<br />

Skycity<br />

Casin o<br />

East Poin t<br />

Recreation<br />

Reserve<br />

Museum and Ar t<br />

Gallery of the<br />

Northern Territory<br />

Mindil<br />

Markets<br />

Larrakeyah<br />

Army Bas e<br />

7<br />

Larrakeyah<br />

8<br />

Lake<br />

Alexande r<br />

Vesteys<br />

Beach<br />

Darwin<br />

Sailing<br />

Club<br />

Mindil<br />

Beach<br />

Reserve<br />

15<br />

Port<br />

Darwin<br />

5<br />

Vesteys<br />

Lake<br />

Conacher St<br />

G ardens Rd<br />

Garden Park<br />

Golf Course<br />

Darwin<br />

Entertainment<br />

Centre<br />

1<br />

Mitchell St<br />

East Point Rd<br />

Darwin<br />

Botanical<br />

Garden s<br />

Bicentennial<br />

Park<br />

Ludmilla<br />

Creek<br />

Fannie Bay<br />

Gaol an d<br />

Museum<br />

Parap<br />

Pool<br />

Parap<br />

Cavenagh S t<br />

Smith St<br />

Esplanade<br />

Gregory St<br />

Woods St<br />

Parliament<br />

House<br />

Banksia S t<br />

Ross Smith Ave<br />

McMinnSt<br />

Playford St<br />

14<br />

Armidale St<br />

Darwin Bus<br />

Interchange<br />

Eden St<br />

Henry St<br />

Duke<br />

Fannie Bay<br />

Racecourse<br />

S t<br />

Bennett S t<br />

Kitchener Dr<br />

Nightcliff<br />

Swimming Pool<br />

10<br />

Progress Dr<br />

Interchange Hazell Ct<br />

Coconut<br />

Grove<br />

4<br />

Douglas<br />

Fort Hill<br />

Wharf<br />

Bouganvillia S t<br />

Orchard<br />

R d<br />

Stuart Hwy<br />

Darwin<br />

Convention<br />

Centre<br />

3<br />

12<br />

Dinah<br />

Beach<br />

Stokes Hill<br />

Wharf<br />

Dick Ward Dr<br />

Wells St<br />

Fitzer Dr<br />

Harney S t<br />

Nemarluk Dr<br />

Bishop St<br />

Darwin<br />

Wharf Precinc t<br />

Totem Rd<br />

Sadg roves<br />

Creek<br />

Rapid<br />

Creek<br />

C a suarina Dr<br />

Chrisp St<br />

Sabine Rd<br />

Old McMillans Rd<br />

Bagot<br />

Park<br />

RAAF<br />

Golf<br />

Course<br />

Narrows Rd<br />

Wilmot St<br />

Offerals Dr<br />

Casuarina<br />

Beach<br />

Waters St<br />

Rapid Cr eek<br />

Shopping Cent re<br />

Osgood Dr<br />

Robinson Rd<br />

RAAF Base<br />

Darwin<br />

Brinkin<br />

Darwin<br />

Water<br />

Garden s<br />

Reichardt Rd<br />

Raphael Rd<br />

Dripstone<br />

Park<br />

Charles<br />

Darwin<br />

University<br />

Tce<br />

Beagle<br />

Gulf<br />

Lakeside Dr<br />

Ellengowan Dr<br />

Trower Rd<br />

Freshwater<br />

Darwin<br />

International<br />

Airport<br />

Rocklands Dr<br />

Rd<br />

Trower Rd<br />

Casuarina<br />

Bus Inte rchang e<br />

Alawa Cres<br />

McMillans Rd<br />

Dripstone Rd<br />

Rothdale Rd<br />

Stuart Hwy<br />

Fanning<br />

Dr<br />

Tiwi Gdns<br />

Parer Dr<br />

Lanyon Tce<br />

Winnellie Rd<br />

Coonawarra Rd<br />

Tiger Brennan Dr<br />

Charles Darwi n<br />

National Park<br />

16 17<br />

<strong>The</strong><br />

Gardens<br />

Fannie<br />

Bay<br />

Darwin<br />

Cycle Distances<br />

Darwin to Palmerston<br />

Darwin to Howard Springs<br />

Darwin to Casuarina<br />

Casuarina to Palmerston<br />

Approximate distance only<br />

Stuart<br />

Park<br />

Tiger Brennan Dr<br />

21<br />

AraliaSt<br />

Nightcliff<br />

22<br />

Bagot<br />

Ludmilla<br />

Woolner<br />

Rapid<br />

Creek<br />

<strong>The</strong><br />

Narrows<br />

Cox Dr<br />

Erickson Cres<br />

Bayview<br />

Baluria Rd<br />

Charles Point Rd<br />

22.5km<br />

28km<br />

13km<br />

19km<br />

13<br />

0 kilometres 1<br />

approximate distance<br />

11<br />

Millner<br />

Wagait<br />

Beach<br />

Brisbane St<br />

Brinkin<br />

Wagait Tower Rd<br />

Mungalo Rd<br />

Winnellie<br />

Forsyth Rd<br />

Alawa<br />

Jingili<br />

Charles<br />

Darwin<br />

Nakara<br />

Darwin Private<br />

Hospital<br />

Royal Darwin<br />

Hospital<br />

Gsell S t<br />

Mandorah Ferry Service:<br />

Hidden Lake<br />

Sealink NT operate the Mandorah ferry<br />

service across Darwin Harbour between<br />

Cullen Bay and Mandorah. For more information<br />

please contact 1300 130 679 or visit the website<br />

at www.sealinknt.com.au Or public Transport<br />

website at: www.nt.gov.au/publictransport<br />

Mandorah<br />

Tiwi<br />

Casuarina<br />

23<br />

Casuarina<br />

Swimming<br />

Pool<br />

Bilingga St<br />

Damabila Dr<br />

HenburyAve<br />

Lee Point Rd<br />

Tambling Tce<br />

Wanguri Tce<br />

Allwright St<br />

Wagaman Tce<br />

Marrara<br />

Sporting<br />

Complex<br />

Wanguri<br />

Park<br />

Wagaman<br />

Moil<br />

20<br />

Bikes permitted<br />

on formal roads<br />

and fire trails.<br />

Yanyula Dr<br />

2<br />

Lyons<br />

Casuarina<br />

Coastal<br />

Reserve<br />

Wanguri<br />

see nt.gov.au/mountainbiking<br />

for details<br />

Ferry to<br />

Cullen Bay<br />

Continues on main map<br />

Cas tlereagh<br />

Plover St<br />

Jabiru St<br />

Wulagi<br />

Union Tce<br />

Yanyula<br />

Park<br />

Anula<br />

Marrara<br />

Amy Johnson Ave<br />

Lee Point Rd<br />

Hook Rd<br />

Stuart Hwy<br />

Continues on<br />

main map<br />

see nt.gov.au/mountainbiking<br />

for details<br />

Lee Point<br />

Muirhead<br />

Vanderlin Dr<br />

Fitzmaurice Dr<br />

Berrimah Rd<br />

VDR Dr<br />

Peace<br />

Park<br />

Leanyer<br />

Darwin<br />

Golf<br />

Course<br />

Matthews Rd<br />

North Lakes<br />

Shopping Cent re<br />

19<br />

Darwin<br />

Showground s<br />

Leanyer Dr<br />

Wulagi Cres<br />

Patterson St<br />

Australian Aviation<br />

Heritage Cent re<br />

Hidden<br />

Valley<br />

McMi lans Rd<br />

Secrett Rd<br />

Lagoon Rd<br />

Berrimah<br />

Wishart<br />

Wishart Rd<br />

Vanderlin Dr<br />

Malak Cres<br />

Malak<br />

Mickett<br />

Creek<br />

Knuckey<br />

Lagoon<br />

ivendale Rd<br />

Brandt Rd<br />

Bleesers<br />

Creek<br />

Hidden Valley<br />

Motor Sports<br />

Complex<br />

9<br />

Leanye r<br />

Recreation<br />

Park<br />

Mueller Rd<br />

Coonawarra<br />

Naval Bas e<br />

Amy Johnson Ave<br />

Koolinda Cres<br />

Karama<br />

Coonawarra<br />

McMillans Rd<br />

Tiger Brennan Dr<br />

Tivendale<br />

Legend<br />

Stuart Hwy<br />

Pinelands<br />

Shared path<br />

On-road cycle lane<br />

Unsealed shared path<br />

Mountain bike trails<br />

Information bay<br />

Drinking fountain<br />

School<br />

Educational institution<br />

Bicycle enclosure<br />

Medical centre<br />

Shopping centre<br />

Campbe l Rd<br />

Robertso n<br />

Barracks<br />

0 kilometres 1<br />

approximate distance<br />

24<br />

McMillans Rd<br />

Stuart Hwy<br />

Hidden Valley Rd<br />

O’S u livan Cct<br />

Applegum Dr<br />

0 kilometres2<br />

Continues on<br />

Palmerston map<br />

overleaf<br />

Holmes<br />

Berrimah<br />

Thorngate Rd<br />

Continues on<br />

Berrimah<br />

inset map<br />

approximate distance<br />

Continues on<br />

Berrimah<br />

inset map<br />

North<br />

Shoal<br />

Bay<br />

Waste<br />

Depo t<br />

Export Dr<br />

6<br />

Holmes<br />

Jungle<br />

Nature Park<br />

Bikes permitted<br />

on formal roads<br />

and fire trails.<br />

East<br />

Arm<br />

25<br />

Continues to Palmerston<br />

A<br />

Continues to Darwin<br />

Flockhart Drive<br />

Brumb y<br />

Catalina Rd<br />

Tiger Brennan Drive<br />

Woodlake Bvd<br />

Kirkland Drive<br />

Marlow<br />

Lagoon<br />

Pinelands<br />

Waler Rd<br />

Cres<br />

Zuccoli<br />

Swimming<br />

Pool<br />

Marlow Lagoon<br />

Recreation<br />

Area<br />

3<br />

Archer<br />

Continues on main map<br />

Lambrick Ave<br />

S tuart Hwy<br />

Marjorie S t<br />

Dav oren<br />

Palmerston<br />

Golf Course<br />

Cct<br />

Elrundie Ave<br />

Archer<br />

Sports<br />

Complex<br />

Standford<br />

Park<br />

Durack<br />

Lakes<br />

6<br />

Palmerston<br />

Leisure<br />

Centre<br />

1<br />

Tilston Ave<br />

Bonson<br />

Presiden t<br />

Park<br />

Tce<br />

Stow Rd<br />

Howard Springs Rd<br />

Moulden<br />

Flack Rd<br />

Moulden<br />

Park<br />

Tce<br />

Durack<br />

Charles Darwin<br />

University<br />

Palmerston Campus<br />

Driver<br />

Driver Ave<br />

Temple Tce<br />

McArthur<br />

Park<br />

S tuart Hwy<br />

University Ave<br />

Victoria<br />

Harrison Cc t<br />

Drive<br />

Baldwin Dr<br />

Moulden<br />

Langton Rd<br />

Howard<br />

Springs<br />

Westall Rd<br />

Robertson<br />

Barracks<br />

Palmerston<br />

Water Park<br />

Dwyer C c t<br />

Emery Ave<br />

Sibbald Cres<br />

Woodroffe Ave<br />

Essin g<br />

Gray<br />

Woodroffe<br />

Smyth Rd<br />

Continues to Coolalinga<br />

Hamilton Rd<br />

Skate<br />

Park<br />

7<br />

ton Ave<br />

Palmerston<br />

Cricket<br />

Club<br />

8<br />

Flynn S t<br />

Thorngate<br />

Rd<br />

Forrest Pde<br />

Yarrawonga Rd<br />

Roystonea Ave<br />

<strong>The</strong> Boulevard<br />

Raffles Rd<br />

Georgina Cres<br />

Bag shaw Cre<br />

Chung Wah Tce<br />

Bellamack<br />

0 kilometres 1<br />

approx distance<br />

Whitewood Rd<br />

Barker Rd<br />

Hillier Rd<br />

Palmerston<br />

Library<br />

Tulagi Rd<br />

Yarrawonga<br />

Palmerston Bus<br />

Interchange<br />

s<br />

Bryden S t<br />

She a rwater Dr<br />

McAulay S t<br />

Callanan Rd<br />

Owston Ave<br />

Temple Tce<br />

2 Palmerston<br />

10 9 City<br />

Oasis 5<br />

Shopping<br />

Village<br />

Maluk a Dr<br />

Gunn<br />

Buscall Ave<br />

Bakewell<br />

Rosebery<br />

Mitchell<br />

Palmerston<br />

Health Precinct<br />

Forrest Pde<br />

McCourt Rd<br />

Roystonea Ave<br />

Lakeview Bvd<br />

Cres<br />

Belyuen Rd<br />

Farrar Bvd<br />

Hutchison Tc e<br />

Maurice<br />

Gra nites<br />

Dr<br />

Larrakia Rd<br />

Legend<br />

Wallaby Holtze Rd<br />

Sanctuary<br />

Lakes<br />

Tc e<br />

Shared path<br />

School<br />

Educational institution<br />

Bicycle enclosure<br />

Medical centre<br />

Shopping centre<br />

Bauldry Ave<br />

S tuart Hwy<br />

Farrar<br />

Roystonea Ave<br />

L ambrick<br />

4<br />

Ave<br />

Johnston<br />

Finders S t<br />

North<br />

0 kilometres 1<br />

approximate distance<br />

Places of Interest<br />

1 Archer Sports Complex<br />

2 Palmerston Library<br />

Continues on<br />

inset map<br />

Zuccoli<br />

3 Marlow Lagoon Recreation Area<br />

4 Mitchells Creek bush walking<br />

5 Palmerston Escarpment<br />

Walking Track<br />

6 Palmerston Leisure Centre<br />

7 Palmerston Water Park<br />

8 Palmerston Skate Park<br />

9 Palmerston Recreation Centre<br />

10 Palmerston Markets<br />

11<br />

11 Palmerston Regional Hospital<br />

<strong>The</strong> Greater Darwin Region has an<br />

extensive network of off-road cycling<br />

and walking paths. With the region’s<br />

generally flat terrain, relatively short<br />

distances and a good climate, cycling and<br />

walking are good options for both<br />

transport and keeping fit.<br />

This map is a guide for exploring the<br />

region’s cycle and walking path networks<br />

and links to key places of interest. For<br />

online cycling and walking journey<br />

planning, you can use Google Maps.<br />

Continues to Howard Springs<br />

Cycling Safety<br />

For persons under<br />

17 years of age, an<br />

approved, correctly<br />

fitted and fastened<br />

helmet must be<br />

worn at all times.<br />

For persons over 17<br />

years old, a helmet<br />

must be worn when<br />

riding on a road or<br />

bicycle lane that<br />

forms part of a road.<br />

Bicycles must have a<br />

bell and when cycling<br />

at night, a red<br />

reflector, a head light<br />

and tail light.<br />

Be Prepared<br />

<strong>The</strong> climate can<br />

sometimes be<br />

extreme with intense<br />

heat and humidity,<br />

and in the wet<br />

season, heavy rainfall.<br />

Check distances and<br />

weather before<br />

departing and stay<br />

hydrated. Avoid<br />

longer rides during<br />

the hottest part of<br />

the day - between<br />

11 am and 2 pm. In<br />

an emergency, call<br />

000.<br />

B O DY<br />

M I N D S O C I A L W E A LT H F A M I LY<br />

72 THE TOP ENDER | Tri-Services Magazine Incorporated<br />

WELLBEING GUIDE <strong>2023</strong> 73


HEALTH DIRECTORY<br />

Your quick reference guide for essential Health Services in the Northern Territory.<br />

IF YOU ARE IN PHYSICAL DANGER<br />

If you are in immediate physical danger, call the police on Triple Zero<br />

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

IF YOU ARE HAVING A MENTAL HEALTH CRISIS<br />

Kids Helpline<br />

You can call the Kids Helpline on 1800<br />

55 1800 for free and private counselling<br />

(available 24 hours a day, but there can<br />

be a wait to get through). <strong>The</strong>y are happy<br />

to talk to young people between the<br />

ages of 5-25 years about anything that’s<br />

troubling them. You can also email them<br />

or chat online here.<br />

Northern Territory Mental Health Line<br />

For crisis mental health support, call the<br />

NT Mental Health Line on 1800 682 288.<br />

Lifeline<br />

Lifeline offers 24-hour crisis support and<br />

suicide prevention counselling on 13 11<br />

14. You can also speak to a counsellor<br />

online 24/7 here.<br />

Suicide Call Back Service<br />

<strong>The</strong> Suicide Call Back Service is a free<br />

national service that provides 24/7<br />

counselling to people at risk of suicide or<br />

experiencing other emotional and mental<br />

health issues. Call them on 1300 659 467<br />

or chat with them online here.<br />

Suicide Line<br />

1300 651 251 - 24/7 telephone<br />

counselling service offering professional<br />

support to people at risk of suicide,<br />

people concerned about someone else’s<br />

risk of suicide, and people bereaved by<br />

suicide.<br />

Headspace<br />

Telephone and online counselling for<br />

young people aged 12 to 25. Telephone<br />

10pm to 1am, online 1pm to 1am.<br />

Darwin Phone: 08 8931 5999<br />

Katherine Phone: 08 8912 4000<br />

Beyond Blue<br />

Beyond Blue provides free telephone and online<br />

counselling to anyone in Australia. You can call a<br />

counsellor on 1300 22 4636 or chat online here.<br />

SANE Australia<br />

1800 12 7263 - Counsellors are available via phone,<br />

webchat, or email from 10 am to 10 pm Monday to<br />

Friday and provide information, support and referral<br />

to people concerned about complex mental health<br />

issues.<br />

Parentline<br />

Phone: 1300 301 300<br />

EMERGENCY CONTACTS<br />

Emergency Services Triple Zero (000)<br />

Police Assistance Line 131 444<br />

1800 IMSICK 1800 467 425<br />

Defence Family Helpline 1800 624 608<br />

Family Violence and Counselling 1800 737 732<br />

Health Direct 1800 022 222<br />

Poisons Information Line 131 126<br />

HOSPITALS<br />

Darwin Private Hospital 08 8920 6011<br />

Palmerston Regional Hospital 08 7979 9200<br />

Royal Darwin Hospital 08 8922 8888<br />

ADDITIONAL SUPPORT & COUNSELLING SERVICES<br />

If you need additional support or counselling, you can contact the services below:<br />

Personal Health<br />

Nurse on Call 1300 60 60 24<br />

After Hours GP Helpline 1800 022 222<br />

National Home Doctor 13 74 25<br />

Food Safety & Eating Disorders<br />

Butterfly Foundation 1800 33 46 73<br />

NT Food Safety Hotline 1800 095 646<br />

Grief Support<br />

Griefline 1300 845 745<br />

Red Nose Australia 1300 308 307<br />

<strong>The</strong> Compassionate Friends 1300 064 068<br />

Bereaved Parent Support NT 08 8948 5311<br />

Addiction Support<br />

Alcohol & Drug Info Service 1800 131 350<br />

Directline (Drug & Alcohol) 1800 888 236<br />

Gamblers Helpline 1800 858 858<br />

Defence Specific Services<br />

Open Arms 1800 011 046<br />

Soldier On 1300 620 380<br />

DMFS Darwin 08 8935 7900<br />

DMFS Tindal 08 8973 6353<br />

DVA 1800 555 254<br />

Kookaburra Kids 1300 566 525<br />

Mates 4 Mates<br />

1300 4 MATES<br />

National ADF Health Program 02 6266 3547<br />

Sexual Assault / Domestic Violence<br />

1800RESPECT 1800 737 732<br />

Sexual Assault Crisis Line 1800 806 292<br />

Ruby Gara Darwin Centre 08 8945 0155<br />

Financial Hardship Helplines<br />

National Debt Helpline 1800 007 007<br />

Bravery Trust Hardship Fund 1800 272 837<br />

Army Relief Trust Fund (02) 6144 7857<br />

RAAF Welfare Trust Fund (02) 5130 9486<br />

Royal Navy Relief Trust Fund (02) 6155 9864<br />

OTHER SUPPORT<br />

SERVICES<br />

Australian Breastfeeding<br />

Association<br />

1800 686 268<br />

Autism NT 08 8948 4424<br />

Birthline Pregnancy Support 1300 655 156<br />

Cancer Council - Darwin 08 8944 1800<br />

Cancer Council - Katherine 08 8971 2022<br />

Carers Australia NT 08 8944 4888<br />

Cradle Support Group 0438 272 353<br />

Darwin Homebirth Group 08 8922 5522<br />

Defence Special Needs<br />

Support Group<br />

Down Syndrome Association<br />

NT<br />

1800 037 674<br />

08 8985 6222<br />

Epilepsy Centre 1300 850 081<br />

Family Planning NT 08 8948 0144<br />

Hearing Australia 134 432<br />

Kids Helpline 1800 551 800<br />

Lifeline 131 114<br />

NT Dept. Of Health 08 8999 2400<br />

Parent Helpline 1300 227 464<br />

Parentline 1300 301 300<br />

Pregnancy, Birth & Baby<br />

Helpline<br />

<strong>Top</strong> End Mental Health<br />

Service<br />

1800 882 436<br />

08 8999 4988<br />

Wellness Centre 08 8946 7176

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