When the mind is pointed inward, on a loop, it can quietly become its own kind of prison.

It usually starts small. A text you read three times before replying. A decision you’ve been weighing for days, coffee or no coffee, take the job or stay, say something or let it go. Reflection is healthy. But somewhere along the way, reflection turns into rumination. And that’s where the trouble starts.

If you’ve ever lain awake at 2am replaying a conversation from three days ago, wondering whether you said the wrong thing, you’re not imagining the toll it takes. Research consistently shows that chronic overthinking is one of the strongest predictors of anxiety and depression. In fact, studies have found that people who ruminate frequently are nearly four times more likely to develop a depressive episode than those who don’t. The mind is powerful. But when it’s pointed inward, on a loop, it can quietly become its own kind of prison.

We all get caught in the loop

Personally, I’ve been there. As a psychologist, mum, and pastor, I know the cost of a mind that won’t stop running. There have been seasons where I’ve replayed a conversation a dozen times trying to figure out if I should have responded differently, or sat in the car after dropping the kids at school mentally rehearsing the day ahead like I was about to sit an exam. Even with all the training, even knowing better, I still get caught in the loop. So if this is you, please know: you’re not broken. Your brain is just doing what brains do when they’re under pressure. And there’s a way out.

The most common signs of overthinking

Indecision

Overthinkers often find it hard to make decisions, paralysed by the fear of making the wrong choice. You weigh the pros, then the cons, then the pros again, and before you know it, the moment has passed. Constant rumination can lead to missed opportunities and a quiet undercurrent of frustration that builds over time.

Anxiety

The endless worrying that comes with overthinking can snowball into chronic anxiety. When your mind is racing through every fear and concern, your body stays in a state of heightened tension, which makes it hard to relax, focus, or feel present.

Stress and physical symptoms

Overthinking doesn’t just live in your head. The mental strain often shows up in your body, headaches, fatigue, jaw tension, restless sleep. Research has found that high ruminators have elevated cortisol levels, the same stress hormone that floods your body during a fight-or-flight response. So if you constantly feel “on edge” without knowing why, your thoughts may be writing cheques your body is paying for.

Emotional exhaustion

Overthinking drains your emotional energy. The mental chatter makes it hard to connect with your feelings or enjoy the things that used to bring you joy. By the end of the day, you’re tired, but you haven’t actually done anything tiring.

Action avoidance

The habit of overanalysing often leads to a fear of taking action. You think, plan, and prepare, but never actually move. This avoidance leaves you feeling stuck, unfulfilled, and increasingly disconnected from the life you want to live.

So why do our brains do this?

Overthinking isn’t a flaw. It’s a habit your brain has learned because, in some way, it’s been trying to protect you. Maybe by analysing every possible outcome, you hoped to avoid pain. Maybe by replaying past conversations, you were trying to make sense of something that didn’t feel safe. The intention is protective. The result, unfortunately, is exhausting.

The good news? Habits can be unlearned. Neuroscience has shown again and again that the brain is remarkably plastic, meaning it can rewire itself with repeated practice. Every time you choose a different response to overthinking, you’re literally building a new neural pathway. Over time, the new pathway becomes stronger than the old one.

How to break the cycle

If you’re caught in the exhausting loop of overthinking, here are some practices, backed by both clinical evidence and lived experience, that genuinely help:

1. Name what’s happening

The moment you say to yourself, “I’m overthinking right now,” you create a tiny gap between you and the thought. That gap matters. Researchers call this “metacognition,” the ability to observe your thinking instead of being trapped inside it. It’s the single most powerful first step.

2. Set a worry window

Give yourself a specific amount of time, say, 15 minutes, to think about a particular problem. When the time is up, gently redirect yourself. This trains your brain that worry doesn’t get unlimited airtime. A study from Penn State found that people who used scheduled “worry time” had significantly lower anxiety levels within four weeks.

3. Challenge the thought

When you find yourself spiralling, ask: Is this actually true? What’s the evidence? Would I say this to someone I love? Cognitive Behavioural Therapy (CBT), one of the most researched forms of therapy in the world, is built on this single idea, and the evidence base for it is strong.

4. Move from problem to possibility

Overthinkers fixate on the problem. Try gently shifting the question from “Why is this happening?” to “What’s one small thing I can do today?” It’s a small reframe, but it gets you out of analysis paralysis and into momentum.

5. Reduce the noise

Too much information leads to overload. Be intentional about what you consume, the news, the scrolling, the group chats, the advice from well-meaning people. A 2022 study found that participants who reduced their social media use by just 30 minutes a day showed measurable improvements in anxiety and mood within a week.

6. Talk it out

Sharing your thoughts with someone safe, a friend, a partner, or a therapist, interrupts the loop. Saying things out loud externalises them. You stop being trapped inside them. As I often tell my clients: what stays in our heads grows. What comes out into the light loses its grip.

7. Move your body

Exercise isn’t just good for your physical health. It’s one of the most evidence-based interventions for anxiety and rumination. A 30-minute walk has been shown to reduce cortisol, boost serotonin, and quieten the default mode network, the part of your brain that runs the “worry loop.” You don’t need to train for a marathon. A walk around the block counts.

8. Make peace with imperfection

Most overthinking is fuelled by the fear of getting it wrong. But the truth is, almost no decision is final, and almost every mistake is a teacher. Allow yourself to be a learner. Some of the bravest growth happens when we let go of needing to know everything before we move.

9. Prioritise soul care

I prefer “soul care” to “self-care” because it goes deeper than bubble baths and face masks. It’s the practice of tending to your whole self, your mind, body, and spirit. Rest. Pray. Move. Eat well. Get sunlight. Sit in silence. Be in community. These aren’t extras. They’re foundations.

A gentle reminder

You don’t need to silence your mind to live a peaceful life. You just need to learn to lead it rather than be led by it. Over time, with practice, grace, and a few of these tools, you’ll find the loop loosens its grip. The decisions become easier. The 2am replays grow rarer. And the mental space that used to be filled with “what if” slowly starts filling with “what now.”

Article supplied with thanks to Sabrina Peters.

About the Author: Sabrina is a pastor and a psychologist who is dedicated to helping people experience wholeness and growth. Passionate about building healthy families, she spends her days raising kids, supporting clients, and creating resources that inspire freedom and hope.

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The healing power of music

Doctor of Psychology and Mindset Coach, Dr. Marny Lishman shares about music and its ability to heal a broken heart.

Self-Care Talk

Dr. Marny’s work involves her walking her clients through stress management or dealing with a challenging issue they are going through.

“Self-talk is an important part of that,” she said.

She also helps clients through stress management, by suggesting a combination of exercise, time in nature and listening to music.

“I think we all know what it feels like when we’re either angry or frustrated or had a really bad day and we get in the car and we turn on the radio, put the volume up and really have a good time, belting out great music.”

Relaxation

“A lot of research actually shows that music does have healing qualities about it. Whether people are going through something tough or even if it’s related to pain, a physical pain relief. They say listening to music actually soothes us and calms us.”

Not only does music release stress and stir up emotion when we are singing aloud, but it reaffirms how we feel, because many song lyrics are written from a place of vulnerability.

“Let’s face it, a lot of the most beautiful songs that have ever been written usually come from a place of loneliness and heartbreak. I think when we’re listening to the lyrics it validates how we’re feeling and it actually, it shows us that we’re not the only one that goes through something like that.”

Mirroring

Dr. Marny says there’s beauty in the idea that a songwriter we’ve never met is able to mirror an experience that we’re going through in the present.

“That kind of feeling of support and validation and empathy is actually really calming for us.”

Declaration of Lyrics

Singing or speaking lyrics aloud can have cathartic results.

“It’s almost like the hero’s journey of any story that we’ve read growing up is that people are going to rise past this and get through it, and there’s healing after hope. Pelting out those tunes is us saying, ‘I’ll get through this. I’m stronger than I think I am,’ which is something that we need, to get out of that pit of despair.”

Nostalgia & Heartbreak

Dr. Marny said she often feels nostalgic listening to artists from her youth, recalling many 1980’s artists who found success with breakup songs inspired by heartbreak within the band.

“There were a lot of love songs but there were some hate songs thrown in there as well on their journey with the band.”

The Music of Our Past

Nostalgia covers a myriad of senses.

“It could be a smell, or a kind of a sight, photographs, but a lot of it is about, you know, what you’re listening to.”

Dr. Marny said she encourages her older clients to get out the old albums, CDs and cassette tapes, and to listen to the music from their formative years.

“Music from young adulthood and teenage years will tend to evoke emotions that in the present moment that you felt back then,” she said.

“I say to people all the time, listen to the music you loved from the past and listen to it now, remember who you were then and bring back those parts of yourself that are going to be helpful for you.”

One Artist, One Concrete Message

It is possible to be driven by one artist’s narrative, according to Dr. Marny.

“We probably need to ask lots of Swifties out there, don’t we? She’s someone who documents all the heartbreaks that she’s gone through and writes lyrics from that experience. She just pens it, she writes these poems and they become beautiful songs.”

The frequency in which we listen to artists can give us a more concentrated experience. Dr. Marny argued that this adds to catharsis and helps us process.

“Sometimes there is a confirmation bias. You end up listening to the same stuff. Because there’s so many other artists out there or songs that you’re probably not listening to who might be really helpful for you. So I think some variety is so good,” she added.

“We never know what we’re going to get when we turn the radio on because might hear something that resonates and challenges the way we think.”

Listen More

She encouraged us to listen to more of the music that helps us work through our experience.

“Turn off your other devices and just spend more time in the present moment with yourself. Create that spare time to listen, because it’s so good for your brain, and for processing those emotions.”

Article supplied with thanks to Sonshine.

What does it look like and is it necessarily a bad thing?

I (Bec) was catching up with a friend I hadn’t seen in ages, plenty of texting, but no proper girl catch-up for far too long. We finally managed to align trains and used the commute home to actually talk. And almost immediately, something became obvious: we were both just… hanging in there at work.

As we compared notes on our frustrations, we realised we were tired of always being the ones who picked up the extra work, stayed the extra hours, cared about the timelines, the outcomes, the details. Somewhere along the way, without even noticing, we’d both started pulling back. Not slacking off- just quietly stepping away from the “above and beyond” that had become expected rather than appreciated.

It wasn’t lost on us that our extra effort rarely led to recognition or reward. Meanwhile, others doing far less were being paid more or praised more. So why were we still pushing so hard?

At first, I assumed it was burnout, that familiar desire to do less because you’re running on fumes. But then the term quiet quitting started popping up in my LinkedIn feed and social media ads (proof the devices really are always listening). For once, I was grateful for the algorithm. A quick search turned up article after article describing exactly what we were feeling.

Quiet Quitting

Quiet quitting isn’t about quitting at all. It’s about doing what’s required, and not automatically doing more. It’s setting boundaries for self-preservation. It’s recognising that you don’t have to be everything to everyone, all the time.

I felt relieved. I wasn’t alone. It wasn’t a “me problem.” It was a much wider shift, and one that deserves the attention of business leaders.

Workloads haven’t just increased, they’ve crept up quietly, almost invisibly. Entire project teams have disappeared, but the projects themselves haven’t. They’ve simply been absorbed into what’s now considered the “normal” workload… the same workload that was already overflowing. Companies are downsizing, restructuring, or leaning on offshore teams and half-baked tech solutions. The work still needs doing, but the support, context, or capability isn’t always there. And the expectations? Still sky high.

So who fills the gaps? Usually the people who care the most.

Yes, I’ll take on that extra project. Yes, I’ll do the presentation. Yes, I’ll grab the groceries on the way home. Yes, I’ll help with the fundraiser. The list goes on. We say yes because we don’t want to let the team down, because we want to be seen as capable, because we want to learn quickly and be self-sufficient.

But is that always the best approach?

By saying yes to everything, am I blocking someone else from learning? Am I creating an expectation that I’ll always be the one to step in? Am I making myself the default solution simply because I’ve always been willing?

When you’re constantly asked to do more with less, your willingness to go above and beyond naturally fades. Not because you’re uncommitted, but because you’re exhausted. And that’s where quiet quitting becomes a boundary. A gentle but firm declaration: I’ll show up. I’ll do my job well. But I won’t sacrifice my wellbeing to compensate for structural issues I didn’t create.

It’s not laziness. It’s not disengagement. It’s a recalibration, a recognition that loyalty is a two-way street, and that constantly over-delivering in an under-resourced environment isn’t sustainable for anyone.

Quiet quitting is the moment you choose yourself, your energy, your time, your sanity. And honestly, that’s not quitting. That’s self‑preservation. That’s clarity. That’s quietly, but firmly, drawing the line.

Is it as simple as saying, That’s it, I’m done, I’m choosing me? Not in my experience. Some days I stand strong and don’t automatically say yes. Other days, choosing myself leaves me wrecked with guilt and self‑doubt. And then there are the days where I feel completely at peace with my decision.

What I have found, though, is that the more I practice, whether it’s biting my tongue, saying no, or sitting on an email or text before responding, the easier it becomes to shift the dial and stop slipping back into old habits.

I (Caro) have loved reading what Bec has written. I have to admit I’ve been quietly “quiet quitting” for years now, I just hadn’t called it that. I used to be a great gap filler.

Followers of Jesus are told to: “Look not only to your own interests but also to the interests of the others.” [Philippians 2:4].

For me, sometimes it’s in my best interests to say “no”. And sometimes it’s in the best interests of others that I say “no”. A thoughtful “no” is better than an automatic “yes” when it comes to gap-filling. And that still allows room for a thoughtful “yes” if I am able to go the extra mile.

I don’t get it right all the time. But what helps me to think more clearly is knowing that God has my best interests at heart. He will look after me. I matter to him. And that really helps to take the heat out of gap-filling for validation. Which let’s face it, that’s what a lot of gap filling was actually about for me.

Reflections

1. Have you ever felt that going above and beyond became the expectation rather than the exception? How did that impact your motivation?
2. Have you ever found yourself quietly pulling back at work without realising it? What triggered it for you?
3. How often do you say “yes” to extra tasks out of habit, guilt, or expectation rather than genuine capacity?
4. Do you think quiet quitting is a healthy response, a warning sign, or something else entirely?
5. If you stopped automatically saying yes to everything, what might open up for you and for others?

Article provided with thanks to City Bible Forum.

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How to recognise when someone is struggling with mental health challenges and respond with practical, compassionate support.

While it’s easy to look back and think ‘we should have noticed something sooner’, the more helpful question is: what can we do now?

That’s where conversations like this matter.

Clinical psychologist Valerie Ling outlines some practical ways to recognise when someone might be struggling and what meaningful support can actually look like in everyday life.

Recent events in with athletes in professional sport, including the AFL, have highlighted how widespread and complex these issues can be.

As ABC News has previously reported, mental health concerns are affecting Australians across all demographics, reinforcing the importance of early support and open conversations.

Listening matters more than fixing

In a culture that often prioritises solutions, it can feel uncomfortable to simply sit with someone’s pain. But support doesn’t always mean solving the problem.

Sometimes, the most helpful thing you can offer is your presence.

Letting someone speak, acknowledging their feelings and reminding them they matter can go a long way. As Valerie Ling puts it, it’s about communicating: “You are important to me. What you’re experiencing is important”.

That sense of being seen and heard can be a powerful first step towards healing.

When to encourage extra support

There may come a point where a conversation on its own isn’t enough.

If someone seems overwhelmed, stuck, or at risk, gently encouraging professional support is an important next step. This might include speaking with a GP, a counsellor, or reaching out to a trusted support service.

Ms Ling recommends approaching this collaboratively. Rather than telling someone what to do, it’s better to invite them into the process.

“Would it help if we looked into some options together?” is a simple way to offer support without pressure.

You might sit with them while they make a call, help them find information online, or even accompany them to an appointment if they’re comfortable with that.

Acting when it matters most

In more serious situations, where you’re concerned about someone’s immediate safety, it’s important not to step back too quickly.

“If you walk away… you’re not really sure if they will be safe,” Ms Ling said.

This could mean staying with them, contacting a trusted family member, or seeking urgent professional help. While these moments can feel confronting, they are also where support matters most.

A culture of care starts with us

Supporting someone through mental health challenges doesn’t require perfect words or professional training. It starts with noticing, asking, listening and being willing to stay present.

For a community that values hope, connection and practical care, these small actions can make a significant difference.

And while we can’t control everything someone is going through, we can make sure they don’t have to face it alone.

If you or someone you know is struggling, reach out to a friend or Lifeline Australia: 13 11 14 for support.

This article was prepared with AI assistance and then carefully reviewed, fact-checked, and edited by our Digital Team.

Article supplied with thanks to Hope Media.

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Common thought traps and how to challenge them

We all experience unhelpful thinking patterns from time to time, and if we’re not aware of them, they can cloud our judgment, lead to anxiety, and strain our relationships.

The good news is that by recognising these cognitive distortions, we can start challenging and changing them for a more balanced, fulfilling life.

Let’s explore some common unhelpful thinking styles and simple ways to reframe them based on evidence from Cognitive Behavioural Therapy (CBT).

1. Catastrophising

Catastrophising is when we expect the worst possible outcome, even if it’s unlikely. This type of thinking can escalate anxiety and prevent us from thinking clearly.
Example: If you make a mistake at work, you might think, “I’m going to get fired, and my career is over.”
What to Do: Ask yourself, “What’s the actual likelihood of this happening?” By evaluating the evidence, you can put things into perspective and realise that the worst-case scenario is rarely true.

2. All-or-Nothing Thinking

Also known as black-and-white thinking, this distortion means viewing situations in extremes, either everything is perfect, or it’s a disaster.
Example: If you don’t get everything done on your to-do list, you think, “I failed at everything today.”
What to Do: Recognise that most situations are not all good or all bad. Look for the grey areas and acknowledge small successes, even if things didn’t go perfectly.

3. Overgeneralisation

Overgeneralising means taking a single negative event and applying it to all future situations. This type of thinking can cause unnecessary pessimism.
Example: After one bad date, you think, “I’m never going to find a good relationship.”
What to Do: Ask yourself if this is a pattern or just a one-time occurrence. One bad experience doesn’t mean all future ones will be the same.

4. Mind Reading

Mind reading happens when we assume we know what someone else is thinking, usually in a negative way, without any real evidence.
Example: “They didn’t text me back, so they must be mad at me.”
What to Do: Check the facts. Instead of assuming, communicate and ask for clarification. Often, there’s a simple explanation.

5. Personalisation

Personalisation is when we take on too much responsibility for events or assume that things happening around us are a direct reflection of ourselves.
Example: If your colleague is in a bad mood, you think, “It’s because of something I did.”
What to Do: Remember that people’s behaviour often has nothing to do with you. Ask yourself, “What other factors could be at play here?”

6. Discounting the Positive

This happens when we downplay our successes or positive feedback, focusing only on the negatives.
Example: You receive compliments on a project, but dismiss them, thinking, “They’re just being polite.”
What to Do: Practice acknowledging your achievements. When positive things happen, let yourself feel good about them, no matter how small.

7. Emotional Reasoning

Emotional reasoning is when we assume that our emotions reflect reality. If we feel anxious, we believe that something must be wrong, even if there’s no real danger.
Example:“I feel so scared, so this situation must be dangerous.”
What to Do: Remind yourself that emotions aren’t facts. Just because you feel something doesn’t mean it’s true. Try to separate your emotional response from the actual situation.

8. Should Statements

“Should” statements involve setting unrealistic expectations for ourselves or others, leading to feelings of failure or frustration.
Example:“I should always be on top of everything.”
What to Do: Replace “should” with more flexible language, such as “I would like to,” or “It’s okay if I don’t get everything done today.” This allows for self-compassion and a more realistic approach.

9. Magnification and Minimisation

Magnification is when we blow problems out of proportion, while minimisation downplays positives or successes.
Example: You make a small mistake and think, “This is the worst thing ever!” but when you do something well, you think, “It’s not a big deal.”
What to Do: Look at the situation objectively. Ask yourself, “Am I seeing this for what it really is, or am I exaggerating or minimising?” Practising balanced thinking helps create a more accurate picture.

How Cognitive Behavioural Therapy (CBT) Helps

CBT is a proven, evidence-based approach that teaches us to recognise and challenge these unhelpful thinking styles. It works by helping us identify distorted thoughts, question their validity, and replace them with more balanced, realistic thinking. This approach has been shown to reduce symptoms of anxiety, depression, and stress by helping us see situations more clearly and respond in healthier ways.

A Quick Tip for Change

Next time you notice one of these unhelpful thinking patterns, pause and ask yourself, “Is there another way to view this situation?” By exploring alternative perspectives, you can break free from automatic negative thoughts and create space for more balanced, realistic thinking.

With practice, you can reshape how you think, leading to improved mental health, better relationships, and a greater sense of well-being.

Article supplied with thanks to Sabrina Peters.

About the Author: Sabrina is a pastor and a psychologist who is dedicated to helping people experience wholeness and growth. Passionate about building healthy families, she spends her days raising kids, supporting clients, and creating resources that inspire freedom and hope.

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Getting outside is better for us than we realise. Research proves it.

Fresh air is good for you, simply ask anyone who enjoys being outdoors and they will tell you that.

They could be biased, simply because they enjoy being outdoors. However, the evidence is in. Research tells us that “time in nature, sunshine and outdoor exercise provide big health benefits”.

Fresh air offers four key benefits:

Healthier lungs: Breathing deeply increases oxygen in your blood, which increases serotonin, the “happy chemical”. 

Sunlight: When you get outside in sunlight and fresh air, you’re doing a world of good for you body when it comes to Vitamin D production. The health benefits of Vitamin D include: increased bone density, reduced risk of multiple sclerosis and increased cognitive health.

Exercise: It’s easier to get into movement mode outside—it could be playing a game, riding a bike, running or just walking. Exercise, particularly aerobic exercise, can improve both your physical and mental health. “Aerobic exercise has been proven to reduce symptoms of anxiety and depression” as well as benefit heart, lung and musculoskeletal health.

Reduced stress: Levels of happiness rise when you exercise in nature. Stanford University took two groups: one walked in nature, the other in an urban area. The nature walkers “expressed lower stress levels and negative thoughts, along with higher levels of positive emotions compared to the others”. That’s a bonus.

Nurtured by Nature?

Kirsten Weir, writing for the American Psychological Association, says we can be nurtured by nature. “From a stroll through a city park to a day spent hiking in the wilderness, exposure to nature has been linked to a host of benefits, including improved attention, lower stress, better mood, reduced risk of psychiatric disorders and even upticks in empathy and cooperation. 

“Most research so far has focused on green spaces such as parks and forests, and researchers are now also beginning to study the benefits of blue spaces, places with river and ocean views. But nature comes in all shapes and sizes, and psychological research is still fine-tuning our understanding of the potential benefits. In the process, scientists are charting a course for policymakers and the public to better tap into the healing powers of Mother Nature.”

Weir cites Canadian psychologist Lisa Nisbet, who says, “There is mounting evidence, from dozens and dozens of researchers, that nature has benefits for both physical and psychological human wellbeing . . . You can boost your mood just by walking in nature, even in urban nature. And the sense of connection you have with the natural world seems to contribute to happiness even when you’re not physically immersed in nature.”

Florence Nightingale’s Discovery

Health consultant Lindsey Grossman adds that, “the family that gets outside together, improves their health together. . . . Fresh air not only cleans your lungs, it can also boost your mood, lower your heart rate, increase energy levels and even improve your digestion. . . . Florence Nightingale knew the benefits of fresh air long before any scientific study.”

Nightingale said, “It is the unqualified result of all my experience with the sick, that second only to the need of fresh air is their need of light.”

Grossman adds that, “No matter where you go, it’s gratifying just to know that the second you step out the door, you can reap fresh air’s rewards. Spending 30 minutes with the sun on your back porch will earn you a full dose on Vitamin D.”

The Outdoor Advantage

The best place to find fresh air is outdoors. Professor Darren Morton tells us that the “great outdoors can do us good emotionally and there is strong evidence for this. Hospital patients who merely have a view of a natural landscape tend to consume less pain-killing medication and have shorter hospital stays.

“Natural environments can lift us emotionally in rich and profound ways. Surely you have already experienced it for yourself. The view from a mountain peak. Gazing over the vast ocean as the sun sets. The sound of running water from a mountain stream. The crisp smell of an Alpine forest in the early morning field laden with wildflowers in spring.

“Our Limbo (his nickname for the limbic system) comes alive in these natural places because of the way it is wired to our senses of sight, sound and smell.” More than 30 studies have “examined the influence of exposure to natural environments on how people feel, and the consensus is that they do indeed make people feel more positive and less negative”.

A New Zealand study showed that every one per cent increase in the amount of green space within three kilometres of an individual’s home was associated with a four per cent lower prevalence of anxiety and mood disorder.

Keeping it Simple

 Weir notes that:

• Spending time in nature is linked to both cognitive benefits and improvements in mood, mental health and emotional wellbeing.
• Feeling connected to nature can produce similar benefits to wellbeing regardless of how much time one spends outside.
• Both green and blue (aquatic) spaces produce wellbeing benefits. More remote and biodiverse spaces may be particularly helpful, though even urban parks and trees can lead to positive outcomes.

Even the sounds of nature may be curative, she adds. “One study found that participants who listened to nature sounds like crickets chirping and waves crashing performed better on demanding cognitive tests than those who listened to urban sounds like traffic and the clatter of a busy cafe.”

Health writer Emily Swaim adds that there are plenty of “intrusive stimuli” competing for our attention, including flashing screens, vibrating phones, rumbling roads and more that all cause overstimulation and raise stress levels. “The natural world, on the other hand, can offer a mental and emotional refuge when you need to unwind and recharge. In nature, soothing attractions for your senses, from the perfume of flowers to the music of bird song, can hold your attention without draining mental energy.”

It’s Personal

Let’s call him Steve, because his real name isn’t revealed but he was, at the time, a 23-year-old “navigating the challenges of his first real job”.

He tells of how he spent 40 hours a week at his computer for his work and then going home to relax with some scrolling and gaming. He loved to ski, play football and golf and go camping—but didn’t do enough of it.

Then his mum gave him a challenge: for one month, spend 20 minutes a day, rain or shine, outside, moving his body. He took up the challenge. 

He says that, to be honest, he didn’t expect it would have much impact. But, his competitive nature kicked in and he reasoned that it was only 20 minutes.

The first day was a cold, grey evening. He had just finished a long day at work and just wanted to chill, but he did his 20 minutes anyway. He was surprised that after a few minutes, he didn’t think about his Xbox and the cool breeze felt good on his face. For three weeks he kept going with a couple of misses when he arrived home late. Mostly though, he hit his goal of 140 minutes per week.

“There’s research that shows that regular exposure to nature leads to better sleep patterns and it improves cognitive performance. I was seeing that happen in real time. I was going to bed and waking up two or three hours earlier. I felt sharper.” Yes he had some lapses, but he got back on schedule.

“After four months of tracking my outdoor time . . . it’s pretty clear: whether it was spending time in my backyard, skiing, going on hikes and walks or playing golf with my friends, getting outside makes me feel better in every possible way.”

Bruce Manners is an author, retired pastor and former editor of the Australia/New Zealand edition of Signs of the Times. He is based in Lilydale, Victoria.

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Remaining grounded when our first instinct is to panic!

Whether you’re facing everyday stress or devastating tragedy, when life feels like it is spinning out of control learning to cope begins with grounding ourselves physically, naming our feelings, and having the courage to simply be. 

Psychologist Collett Smart, chaplain and author Raewyn Elsegood, and i4Give co-founder Danny Abdallah explores how to navigate moments of chaos.

Physical, Psychological, Social Wellbeing 

Collett Smart explains that when things feel out of control, our brains can’t function properly if our bodies are in chaos. The first step is always physical grounding – literally putting both feet on the floor and taking deep breaths focusing on the exhale. Drinking water helps too. These simple acts signal to your body that you’re safe, allowing your brain to engage. 

“What happens is that gets your body to start to realise that you’re actually safe and you’re okay. And then your brain can kick in,” Collett explains. 

“When you rehearse breathing techniques while stuck in traffic or missing the bus, you build healthy defaults that activate automatically when life truly spins out of control.” 

Perspective and Presence in the Chaos 

Raewyn Elsegood walks directly into chaos as a disaster recovery chaplain. Her role is to be the calmest person in the room, bringing the level of panic down through confident presence and a smile. But she’s learned that “spinning out of control” is deeply subjective – what feels catastrophic to one person might seem manageable to another, and both experiences are valid. 

When Raewyn’s daughter was diagnosed with severe aplastic anaemia four years ago, she initially coped by staying in chaplain mode – the voice in her head offering pastoral care sustained her through the first year after her daughter’s death. But in the second year, she had to surrender that professional identity and become mother Raewyn, allowing herself to grieve without control. 

“The strategy I use to get out of bed is, it’s a new day, I put my feet into the carpet and I curl my toes and I feel and allow every sense to come alive in my body, and it tells me that I’ve still got life to live,” Raewyn says. “I’ve still got two more children to care for, a husband to love, and people to serve.” 

Two Types of Courage 

Danny Abdallah speaks from the most unimaginable loss – three of his children killed by a drunk driver. Through that tragedy, he discovered something crucial about courage. The first type is when you put on armour and fight.  

“The second type is when things are spinning out of control and you know whatever you do, it’s going to make it worse and you’ve got to just surrender and offer it up to a higher being or God, and just sit in it and wait,” Danny says. 

Danny says that we grieve alone but heal together. “Everyone processes [things] differently, and that’s okay.” 

When tragedy strikes, the human spirit rises, and people open up and help in ways they don’t during ordinary times. 

What sustained his family was community – fruit platters appearing at their door, people quietly dropping things off, neighbours who didn’t leave their side. Danny sees God in these moments of service, noting that modern people can’t see the divine because they don’t look low enough. 

Whether the chaos is missing a bus or losing a child, the coping principles remain the same: ground yourself physically, name your feelings without judgement, reach out rather than isolate, and remember that your journey will look different from everyone else’s.  

Collett says that sometimes the best thing we can do when things spin out of control is to take one tiny step forward. And then another. 

If you or someone you know needs support, please contact Lifeline on 13 11 14. 

Article supplied with thanks to Helping Hands TV.

About the Author: Helping Hands is an Australian produced TV program that airs on 9GEM, Channel 9 and 9NOW, and showcases people and organisations who make the world a better place.

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How to wrestle with the questions that come when your role in a ministry changes.

Ministry work involves many different transitions. These include leaving a role, starting a new one, transitioning to a new church, or even moving overseas. For many people, these ministry changes may be exciting and planned, but for others they may be unexpected and painful. Sometimes these transitions may have only a short period of time between them which can lead to limited space to reflect and process experiences. These times of change and adjustment can have many different emotional and spiritual realities.

As psychologists who work with many ministry and cross-cultural workers, we often see that many people find it helpful to debrief or reflect on these transitions with a trusted professional. This can help ministry workers and their families to identify and process conflicting emotions or identify unhealthy coping patterns that may be easy to overlook.

1. Transitions Often Involve Real Loss

Leaving a church family after many years of service is different to simply leaving a workplace. For ministry workers and their families, it not only involves leaving a job and colleagues, but also their church community, support network, familiar weekly rhythms, and often their home. The loss of a child’s friendships in a kids’ ministry, the connections formed in serving together, or the relationships formed in playgroups or bible studies are all examples of real losses. These losses are genuine experiences of grief and are often experienced all at once. This grief is the right response to years invested in relationships and community – even if the decision to leave is for positive reasons. For people leaving not of their own choice or for complex reasons, the grief and loss is often even more painful and hard to process.

2. Transitions Signify a Change to Identity

It is normal for many ministry workers to have some sense of their identity tied to a specific role or location, sometimes for decades at a time. When a time of change arrives, inherent to that change, is a loss of identity. This can often produce feelings of confusion, resentment, sadness, irritation, shame, apathy, vulnerability, and isolation. Many ministry workers may wrestle with personal, psychological, and spiritual questions such as:

• Who am I if I am not in this role?
• What does a healthy transition look like?
• What habits and patterns am I bringing into this new season?
• How can I be obedient to God when I’m leaving behind strained relationships?
• How do I understand who I am in light of the hurt I have experienced in this role?
• How do I move forward with fear about starting the next chapter?
• Is my relationship with God reliant on being involved in a particular ministry?

These questions are all understandable and valid given seasons of change; however, it is helpful to make time to process and reflect on them to gain acceptance and closure.

3. Transitions and the ‘In-Between’ Can Create Anxiety

The period between leaving one role and starting another can create stress and anxiety for ministry workers and their families. There may be uncertainties regarding education, employment, finances, housing, schooling, children, and support structures. It is important to remember that fear in these situations is not from a lack of faith but an appropriate response to ambiguity and uncertainty. Providing space and room to feel all emotions with curiosity and without judgment can help during this period.

4. Transitions Require Intentional Care

Intentional space and support can often help ministry changes. Making space can sometimes feel difficult with all the complexity of securing housing and employment, starting new roles, adjusting to a new city and building another support network from scratch. However, without meaningfully processing and reflecting on the previous experience, there will often be ways that it shows up unhelpfully in the new setting. Reflective journalling, giving significant time to rest, debriefing with mentors, and seeking out support from a psychologist are all healthy ways to seek a dedicated space to grow and heal. This can proactively help to prevent further mental health deteriorating at a later time. 

Conclusion

Ministry transitions involve real loss, can change our sense of identity, may create anxiety and require intentional care. These realities reflect just how significant and life-changing ministry work can be, but also the unique risks to psychological wellbeing. During a period of transition as a ministry worker or a family member of a ministry worker, taking intentional steps to care for your wellbeing, whether through rest, prayer or connecting with a therapist, can help you move forward with greater clarity.

The Centre for Effective Living is an award-winning Psychology and Well-Being practice serving the Upper North Shore of Sydney.

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Dr. Charlotte Rowley from Diabetes WA looks at how elite athletes with Type 1 diabetes – like Alexander Zverev who competed in the Australian Open – prepare for competition at the highest levels. 

There’s a common misconception that Type 1 diabetes has a limiting effect on a person’s life.

“With the right team around you, anything is possible, whether you have diabetes or not. And Alexander Zverev is a wonderful ambassador for that message.”

Blood Sugar

There are many precautions those living with diabetes should take, but it should never become an obstacle, said Dr. Charlotte.

“When we exercise, it means that we’re using up energy and taking more sugar out of the blood. If we are taking insulin, it means that we have a much greater risk of going too low.” 

There are adjustments that need to be made when it comes to insulin and carbohydrate intake. 

“It’s through trial and error that we’re going to figure out what works for each person and sport,” she said.

The Insight on Insulin

Insulin is a medication that is injected. If you have type 1 diabetes, there is a great chance you will need it.

“Insulin helps the body to use the sugar that is in the blood. Instead of just sitting in the blood, the insulin moves it into the muscles that we can then use it for energy. If we’re then exercising, we’re using that a lot more. So that’s why we have to be very cautious,” said Dr. Charlotte.

Fuel in the Car

When you are diabetic, sugar becomes the product that fuels you and can determine what you are able to accomplish in a day.

“Sugar is like the fuel in the car, but if you’ve got some faulty wiring and it needs a bit of extra help, then that’s what goes wrong in diabetes and insulin helps that work better.”

Be in Control

It is important for those who live with it to feel comfortable about their treatments.

“Make sure that you’re comfortable with your healthcare team. So that usually starts with your GP. So if you’re a bit concerned that you might be developing diabetes, for example, then we should be getting regular checkups, at least yearly, to make sure our blood sugar levels are looking okay, looking in the right range.” 

From there, the people you want to discuss it with are those, such as, a dietician, diabetes educator and exercise physiologist, according to Dr. Charlotte. 

“So it’s not just about knowing what to do but also putting that into action which is where people usually struggle and your health team should be able to help you to make that transition from knowledge to doing.”

Myths on Diabetes 

Myth 1: Type 2 diabetes develops because you eat too much and aren’t active

“That’s a huge one that we really need to pull that down because it’s really unhelpful and it means people actually aren’t getting the best care because there’s a lot of assumptions being made about their lifestyle. So actually diabetes can happen to anyone. Yes, Type 2 diabetes usually happens more in adults. 

Myth 2: If it is found later in life, it is only Type 2 diabetes

“Unfortunately, we’re seeing that trend for people actually getting diagnosed with Type 2 diabetes younger and younger. It used to be more of like an older person’s condition. Now it’s getting younger and younger, even into 20s. But conversely, we’re also seeing more and more people getting diagnosed with Type 1 diabetes in adulthood, even in their 60s and 70s.” 

Dr. Charlotte continued, “People can assume it’s Type 2, and when they’re not responding to treatment in the way that we expect, we realise it’s Type 1.”

She noted that although your GP is a great source of information and AI can sometimes be helpful, DiabetesWA has a helpline number. You can speak directly to a diabetes educator, such as her who can best help a person dealing with diabetes to understand what is going on and point people in the right direction.

She encouraged those needing assistance to call 1300 001 880.

Article supplied with thanks to Sonshine.

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From pokies to sports betting, Australians are losing billions, and the consequences are devastating.

The Scale of Gambling Losses

Australia loses $32 billion each year to gambling, the highest per capita in the world. Tim Costello (Chief Advocate for the Alliance for Gambling Reform) explained: “The nation that comes second in gambling losses is 30% less than us. The world looks at us and asks, how did we allow this?”

Pokies account for $17 billion, sports betting $6 billion, with horse racing and greyhounds adding more. Even more shocking: “We have 20% of all the world’s pokies, but 75% are in pubs and clubs. Everywhere else, pokies are only in casinos.”

Unlike casinos, pokies are everywhere: in pubs, clubs, and even shopping areas. Australians often gamble unintentionally, with machines designed for predatory addiction.

The Impact on Families and Young People

The reach of gambling goes beyond adults. Tim highlighted a growing problem among youth: “Influencers are paid by the pokies industry to show how fun it is to feed cash into machines.”

Combined with 900 gambling ads a day on free-to-air TV, many children are absorbing adult gambling behaviours. “Eighty per cent of ten-year-olds now know the odds on AFL and NRL games,” Tim said. “The normalisation is devastating.”

What Can Be Done?

Advocacy is key. Tim outlined practical steps:

• Pokies: Lobby state politicians. Each state has jurisdiction.
• Sports betting: Contact federal representatives, especially the Communications Minister.

“Get boots on the ground. Send letters. Touch base with your politicians,” Tim urged. Western Australia sets a strong example, with no pokies in pubs or clubs and much lower gambling losses.

A Call for National Reform

Despite bipartisan support for a national gambling regulator, recommendations remain ignored. “We need to treat gambling as a health issue, not a sports issue,” Tim said. “Where there’s gambling in a family, there’s four times more domestic violence.”

Public support is overwhelming: 80% of Australians want gambling ads banned, yet action is lagging. “Politicians need to listen. The public has spoken,” Tim added.

Article supplied with thanks to Sonshine.

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