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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Have you ever sat with a friend or colleague and thought, ‘How are they still standing?‘

They’ve faced loss. Trauma. Disappointment. And yet somehow, they’re not bitter. They’re resilient.

More often than not, a key ingredient behind that inner strength is gratitude.

And it’s not just anecdotal. Science backs it up, too. Studies show that gratitude doesn’t just feel good, it actually changes your brain.

When we practice gratitude, it activates key areas like the prefrontal cortex and anterior cingulate cortex, regions that help regulate emotion, boost empathy, and process reward.

It also increases levels of dopamine and serotonin, the “feel-good” brain chemicals that support mood, motivation, and overall wellbeing.

Dr. Robert Emmons, one of the world’s leading researchers on gratitude at UC Davis, puts it simply: “Gratitude isn’t just a positive emotion. It’s a state of mind that changes the way we see and engage with the world.”

And here’s the really fascinating part: the effects of gratitude aren’t just short-term.

Brain imaging research has shown that when people regularly practice gratitude, their brains actually change. Weeks after the practice ends, even when they’re not actively doing anything ‘gratitude-related’ certain regions of the brain remain more active, especially those involved in emotional regulation and empathy. It’s like the brain stays tuned to gratitude, long after the moment has passed.

The ripple effects are just as impressive. In one well-known study, people who kept a simple gratitude journal for just ten weeks reported noticeable shifts in their day-to-day wellbeing. On average, they felt 25% happier, exercised more consistently, had fewer physical symptoms, and experienced better quality sleep. And these weren’t major life overhauls, they were small, intentional moments of reflection.

Gratitude doesn’t erase the hard things in life. But it helps retrain the brain to notice what’s still good, still safe, still worth being here for. Over time, it becomes less of a practice and more of a perspective, one that can support emotional and physical health in lasting ways.

In trauma therapy, the brain often gets stuck in survival mode, hypervigilant, constantly scanning for threat. Gratitude doesn’t pretend life isn’t hard. Instead, it gently redirects our focus toward what’s still good, grounding, or meaningful.

Gratitude Is Not Toxic Positivity

Let’s be clear: gratitude is not about pretending everything’s fine or avoiding painful emotions. It’s not about ignoring grief or silencing anger. Gratitude helps us hold both realities: what hurts, and what helps.
It’s about being able to hold two truths at once: that something is hard, and that something else is still good.

In therapy, it often becomes a way to reframe, but not override, your lived experience. Noticing the good doesn’t mean denying the hard. It means you’re building emotional range and resilience.

Therapist-Tested Gratitude Practices (That Actually Help)

These practices are research-backed and regularly used in therapy to help clients shift attention, regulate emotion, and build emotional resilience:

1. Gratitude Journaling

Write down three things each day that you’re thankful for, aim for specific and fresh entries each time. This practice is linked to improved mood, sleep, and reduced depressive symptoms.

2. Mental Subtraction

Imagine your life without something or someone important (your pet, your job, your health).
This helps create contrast and deepen appreciation.

3. Gratitude Letter (Even If It’s Not Sent)

Try writing a letter to someone who’s made a difference in your life. You don’t even have to send it. Just the act of putting your gratitude into words can boost your mood, and research shows the effects can last for weeks.

4. 3 Wins of the Day

Instead of listing generic gratitude items, write down three small wins, personal actions you’re proud of, even if they’re tiny. This builds a sense of agency and self-efficacy, particularly in clients struggling with low self-worth.

5. Gratitude Voice Notes

Record a short voice memo expressing appreciation and send it to a friend, colleague, or loved one. This simple act increases emotional closeness and combats isolation.

Gratitude isn’t something you always feel. It’s something you practice. And like any muscle, the more you use it, the stronger it grows.

For the trauma survivor, the parent in burnout, the young adult navigating change, or the leader carrying invisible pressure, gratitude won’t erase pain. But it will expand your capacity. It will help you hold both joy and sorrow in the same breath. And that’s where healing and growth begin.

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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If you’ve ever wondered “what is Pilates?” and whether it’s right for you, you’re not alone. For many people, getting fit can feel intimidating.

Read more: Pilates: What It Really Is and Why It Might Be What You Need

Movement isn’t always about chasing personal bests or pushing through intense workouts. Instead, it’s about feeling comfortable and confident in your body again – especially after injury, chronic pain, busy seasons, or long breaks from exercise.

That’s why Pilates for beginners, injury recovery, and gentle strength training so often come up in conversation. However, despite its popularity, Pilates is still widely misunderstood.

Physiotherapist Melanie Cauliffe explains what Pilates really is, where it came from, and how it can support people returning to movement – not just elite athletes or dancers. “Pilates was originally designed for people recovering from injury” says Mel.

It Didn’t Start as a Fitness Trend

Although Pilates is often associated with boutique studios and reformer classes, it didn’t begin as a trendy workout.

Joseph Pilates developed the method in the early 20th century. Originally, he used controlled, repetitive movements to help people rehabilitate from injury. He even designed spring-based resistance systems so bed-bound patients could strengthen their bodies safely.

That early equipment later evolved into what we now know as the Pilates reformer.

From there, Pilates moved into the dance community and eventually into mainstream fitness. Yet at its core, it has always focused on:

• Controlled movement
• Core strength
• Alignment and posture
• Functional, everyday movement

In other words, Pilates builds strength without encouraging you to push through pain or burn out.

Classical, Contemporary and Clinical: What’s the Difference?

One reason Pilates can feel confusing is that not all classes are the same.

Classical Pilates

This follows the original sequence of exercises created by Joseph Pilates. Instructors stick closely to the traditional order and structure.

Contemporary Pilates

This version allows instructors more flexibility. They design classes with flow, variation and modern movement science in mind.

Clinical Pilates

Clinical Pilates, however, integrates physiotherapy principles. This approach often suits people recovering from injury or managing pain.

Mel highlighted an important difference in how instructors treat the spine. Instead of flattening the lower back into the floor – a cue many of us grew up hearing – clinical Pilates encourages a neutral spine.

Why does that matter?

Because strengthening your body in its natural alignment helps translate that strength into daily life. Standing, lifting, walking and sitting all rely on neutral positioning. Therefore, training this way supports real-world movement, not just mat exercises.

Mat vs Reformer: Which Is Better?

Another common question is whether mat Pilates or reformer Pilates is better.

The honest answer? They serve different purposes.

Mat Pilates

Mat Pilates uses your body weight and gravity for resistance. As a result, your core, posture and control remain constantly engaged.

Although it looks simple, mat work can be surprisingly challenging. You can’t rely on equipment for support, which makes it highly effective for building stability and strength.

Reformer Pilates

Reformer Pilates uses a spring-loaded carriage that guides movement. The adjustable resistance supports the body while still providing challenge.

Because of this support, reformer classes often suit people:

• Returning after injury
• Managing joint limitations
• Experiencing back or hip pain
• Rebuilding strength gradually

Ultimately, it’s not about which option is “better.” Instead, you need to ask yourself: What does my body need right now?

It Isn’t About Competition

One of the most reassuring takeaways from the conversation was this simple truth:

Pilates is you against you.

You don’t need to keep up with the person next to you. You don’t need to prove anything. And you definitely shouldn’t ignore pain.

In fact, Mel offered this important reminder: if something feels wrong, don’t do it. Even self-imposed pressure can lead to injury if you override your body’s signals.

That’s why proper guidance matters, especially when returning to exercise after injury. Learning safe posture, recognising what “good effort” feels like, and progressing gradually can protect your body long-term.

Movement Doesn’t Have to Be Extreme to Be Effective

Whether you choose Pilates, walking, swimming or another low-impact exercise, remember this: fitness is not one-size-fits-all.

Strength, endurance and cardiovascular health are different aspects of overall wellbeing. However, you can build all three through consistent, sustainable movement. In fact, consistency matters more than intensity.

As Mel says “Turning up is the hardest thing – and it’s already a big win.”

If 2026 is the year you want to move again, Pilates may not be about doing more. Instead, it might be about learning how to move better – with control, confidence and kindness toward your body.

Article supplied with thanks to Sonshine.

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Depression doesn’t always appear like a crisis. Sometimes it’s quieter, longer-lasting, and easier to overlook.

Persistent Depressive Disorder, which has also previously been termed “dysthymia”, is a form of depression that can affect individuals for years—often without them realizing that what they’re experiencing a mental health condition. 

What is Persistent Depressive Disorder? 

Persistent Depressive Disorder is characterized by a depressed mood and that has been present for most of the day, more than 50% of days, for at least two years in adults (one year in children and adolescents). Less symptoms being present making this appear less acute compared to Major Depressive Disorder. However, the long-term nature of the presentation can have a significant impact on quality of life.

Symptoms of Persistent Depressive Disorder: [for diagnosis you require depressed mood and two of the other symptoms being present most of the day, more days than not]

• Chronically sad or “down”; 
• Low appetite or high appetite; 
• Low in energy or fatigued;
• Low in self-esteem;
• Poor concentration or decision making;
• Insomnia or hypersomnia;
• Experiencing changes in appetite.

Because these symptoms persist over such a long period, they can be misdiagnosed as part of someone’s personality rather than signs of a treatable condition.

Not “just a sad person”

Persistent Depressive Disorder is characterized by a depressed mood and that has been present for most of the day, more than 50% of days, for at least two years in adults (one year in children and adolescents). Less symptoms being present making this appear less acute compared to Major Depressive Disorder. However, the long-term nature of the presentation can have a significant impact on quality of life.

Symptoms of Persistent Depressive Disorder: [for diagnosis you require depressed mood and two of the other symptoms being present most of the day, more days than not]

• Chronically sad or “down”; 
• Low appetite or high appetite; 
• Low in energy or fatigued;
• Low in self-esteem;
• Poor concentration or decision making;
• Insomnia or hypersomnia;
• Experiencing changes in appetite.

Because these symptoms persist over such a long period, they can be misdiagnosed as part of someone’s personality rather than signs of a treatable condition.

Impact you may notice

Living with untreated persistent depressive disorder can affect on satisfaction and functioning in every domain of life. For example, close relationships may suffer due to irritability, withdrawal or difficulty experiencing joy in context-expected ways. It can also impact on career growth through reduced motivation and decision making. 

Perhaps most importantly, individuals with Persistent Depressive Disorder often stop expecting to feel better. This can lead to resignation which prevents them for seeking positive events or help with their feelings, reducing their quality of life and decreasing their motivation. 

What can help?

The encouraging news is that Persistent Depressive Disorder has been shown to respond to treatment. Therapy and medication both have evidence to support change in symptoms. Evidence-based approaches such as Cognitive Behavioural Therapy (CBT) can help clients:

• Identify and challenge longstanding negative beliefs
• Build healthier coping strategies
• Improve communication and relationship skills
• Reconnect with activities that bring meaning and pleasure

Because PDD reflects long-term patterns, treatment may take time. However, small, gradual change of —improved energy, increased self-compassion, and a renewed sense of possibility– can make a big difference. 

Seeking Support? 

If you or someone you care about has felt persistently low, unmotivated, or hopeless for years—even while “functioning”—it may be worth speaking with a mental health professional about getting support. Depression does not have to be acute to deserve attention. 

If you feel like maybe you could be managing Persistent Depressive Disorder, reach out to a local mental health professional. 

Article supplied with thanks to The Centre for Effective Living.

Feature image: Canva

Burnout has become a familiar word in modern life. Many people describe themselves as constantly tired, overwhelmed, or emotionally drained. Yet while burnout may feel normal, it was never meant to define how we live.

During a recent conversation, Pastor Shaphan Williams from Oceans Church shared practical and biblical wisdom for staying spiritually healthy. He offered four simple principles – the “Four T’s” – to help people avoid burnout and keep their passion for life alive.

Here’s how you can rediscover strength and balance.

1. Time With God: Refuel Your Soul

Pastor Shaphan began with a powerful analogy. “When you go driving a car, you do need to refuel your car, don’t you? In the same way, we can’t do what we’ve been designed to do without being fueled by God.”

Many of us try to push through exhaustion using determination alone. However, spiritual strength comes from staying connected to Jesus. Shaphan pointed to the biblical image of a branch connected to a vine, explaining that life and fruitfulness flow from that connection.

“Unless the branch is connected to the vine, it can’t produce fruit – and neither can we without connecting to Him.”

Spending time with God allows us to pause, reset, and receive fresh strength. Whether through prayer, worship, or Scripture, intentional moments with God help refill an empty tank.

“If you’re burnt out and exhausted,” Shaphan encouraged, “ask yourself – have I fueled up recently?”

2. Tend to Your Heart: Deal With the Small Weeds

Burnout is not always caused by a busy schedule. Often, it begins internally. “One of the biggest things that takes us out isn’t what we do physically, but how we’re going internally,” Shaphan explained.

He compared our hearts to a garden. Small weeds may seem insignificant, but neglect allows them to grow into bigger problems.

“If you neglect the small weeds while they’re easy to pick out, they can grow into big weeds and really cause havoc in your garden.”

Unforgiveness, bitterness, and unresolved emotions quietly drain our energy. Even when life looks successful externally, internal struggles can lead to exhaustion.

Regularly tending to your heart through prayer, reflection, and forgiveness protects your emotional and spiritual wellbeing.

3. Time Management: Steward Your Time Wisely

Another major contributor to burnout is how we use our time. “The Bible talks about stewarding your time,” Shaphan said. “We’ve only got a certain amount of time, so it’s important we budget our time like we budget our bank accounts.”

He noted that the average Australian spends significant hours scrolling on their phones each week – often without realising it. While rest and entertainment are valuable, unintentional habits can quietly consume energy and focus.

Taking time to review your weekly schedule can reveal opportunities for healthier rhythms. Shaphan suggested even sitting down with someone you trust to talk through your week.

“You can actually find way more time in your week than you think you can.”

4. Training Teams: Don’t Carry Life Alone

The final key to avoiding burnout is learning to share the load. “Sometimes we like to do it all on our own,” Shaphan said, “but what’s really important is to train other people and pull others in to help us.”

Many people hesitate to delegate because they believe they can do tasks better themselves. However, God designed us for community and teamwork.

“It’s easier to move a couch with four people than it is with two.”

Whether in family life, church, or work, inviting others to help creates sustainability and prevents exhaustion.

A Gentle Invitation to Renew Your Strength

Burnout doesn’t disappear instantly, but small intentional changes lead to lasting renewal. As you reflect this week, consider Pastor Shaphan’s four questions:

• Have I spent time with God?
• Am I tending to my heart?
• Am I stewarding my time well?
• Am I allowing others to help carry the load?

God never intended for us to live constantly depleted. Instead, He invites us into a rhythm of connection, healing, wisdom, and community – a life where our fire for Him continues to burn brightly.

Article supplied with thanks to Sonshine.

Feature image: Canva

Chronic pain can be a debilitating and arduous experience. However, I have a few clients who have been inspirational to me, in how they have faced up to these challenges with awareness, curiosity and grace. Despite what can feel like never-ending discomfort, mental well-being and hope can still be possible.

What Do We Mean by Chronic Pain?

Chronic pain is pain that lasts for longer than three months, or beyond the usual time it takes for tissues or injuries to heal. It might begin after an injury, illness, or surgery, or sometimes with no clear starting point at all.

Importantly, chronic pain is not just a signal of tissue damage. Over time, the nervous system itself can become more sensitive, meaning the brain and body stay on “high alert,” even when there is no ongoing injury. Pain, in this sense, becomes a learned and reinforced experience within the nervous system.

This doesn’t mean the pain is “imaginary”! Chronic pain is very real, and it reflects changes in how the brain, nerves, muscles, and stress systems interact.

How Chronic Pain and Mental Health Affect Each Other

Chronic pain doesn’t exist in isolation. It often becomes tightly linked with mood, energy, sleep, and motivation.

Many people notice that over time:

• Pain leads to reduced activity, social withdrawal, or avoidance
• Reduced activity can contribute to low mood, frustration, or hopelessness
• Depression and anxiety increase muscle tension, inflammation, and pain sensitivity
• The nervous system becomes caught in a pain–stress–fatigue cycle

This creates a loop:
Pain → less movement and pleasure → lower mood → heightened pain sensitivity

The encouraging news is that this loop can be interrupted. Gently supporting the nervous system can reduce pain intensity, increase confidence in the body, and improve quality of life.

Simple, Evidence-Based Practices to Support Chronic Pain

These practices are not about “getting rid” of pain or pushing through it. Instead, they aim to calm the nervous system, reduce reactivity, and help the body relearn safety.

Even a few minutes a day can make a difference.

1. Mindful Attention to the Body

Mindfulness for pain is not about ignoring pain or trying to make it disappear. It’s about noticing sensations with curiosity rather than fear.

How to practise:

• Choose a comfortable position
• Gently bring attention to your breath or body
• When pain shows up, notice its qualities (pressure, heat, movement) rather than judging it
• If the sensation feels overwhelming, shift attention to a neutral or pleasant area (e.g., hands, feet, or breath)

Why this helps:
Mindfulness reduces threat signalling in the brain and helps separate pain from suffering. Research shows it can reduce pain intensity, distress, and depressive symptoms.

2. Visualising Safety and Comfort

The brain responds to imagery in much the same way it responds to real experiences. Visualisation can be a powerful way to signal safety to the nervous system.

How to practise:

• Close your eyes and imagine a place where you feel safe or at ease
• Picture details: colours, textures, sounds
• If helpful, imagine warmth, softness, or gentle support around painful areas

Why this helps:
Visualisation can reduce muscle guarding and calm the stress response, which often amplifies pain signals.

3. Gentle, Paced Movement

When pain is persistent, it’s common to either avoid movement altogether or push too hard on “good days.” Both can increase flare-ups.

How to practise:

• Choose small, predictable amounts of movement (e.g., a short walk, stretching)
• Keep it consistent rather than reactive to pain levels
• Focus on what your body can do, not what it can’t

Why this helps:
Regular movement reassures the nervous system that the body is safe, reduces stiffness, and improves mood and confidence over time.

4. Compassionate Self-Talk During Pain Flares

How we speak to ourselves during pain matters. Threat-based thoughts (“This will never end,” “My body is broken”) increase nervous system arousal.

How to practise:

• Notice critical or catastrophic thoughts
• Gently replace them with supportive statements such as:
  • “This is difficult, and I’m doing my best”
  • “My body is trying to protect me”
  • “This sensation can change”

Why this helps:
Self-compassion reduces stress hormones, lowers emotional distress, and supports emotional resilience, all of which influence pain processing.

A Hopeful Note

Living with chronic pain can be exhausting and isolating. But pain is not fixed, and the nervous system remains changeable throughout life. Small, consistent practices that support safety, awareness, and self-kindness can gradually reduce pain intensity, improve mood, and help you reconnect with your life, even if pain is still present.

Support from a psychologist, physiotherapist, GP, or pain-informed therapist can further tailor these approaches to your unique experience. Contact the Centre for Effective Living for further support or questions. Some other helpful websites include Pain Australia and PainHealth.

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