Jessica Carey's deep connection with the Southern Downs Region goes back six generations. Today we chat about the cycles and seasons in nature, and that by choosing your mindset and your actions, you build your strength and resilience which positions you in a much better place to manage the changes, the cycles and the seasons in life. Jessica also shares her love of physical activity and sport, and the many opportunities across the region for joining in structured activities like sport, as well as unstructured leisure activities such as bushwalking that gets you connected with nature. Our conversation reflects many of the themes that we've explored in Season Two and I'm sure it will inspire you to get out there and get active.Listen to the podcast conversation to hear Jessica share:her family connection to the Southern Downsher perspective of natural events that focuses on cycles and seasons health is a value which guides her choices in nutrition, movement, stillness, sleep, relationships, goals and natureopportunities for people to get active in the region including structured sport and unstructured leisure activitieshow to find information about physical activities including asking other people, using social media, accessing council’s website and asking local businessesher favourite ways to get active and what motivates herlocal spaces for hiking including Girraween National Park‘in town’ options for people to get activewhy she loves teaching children swimming skillsopportunities for adults to get involved with a new sport or activityincrease your physical activity by starting small, setting a goal and working towards it slowly whilst being kind and compassionate with yourselfmindset, movement and connection creates change that can increase your resilience and improve your emotional and physical well-beingit’s important to choose activities and ways of connecting that work for youher belief that the region has incredible opportunities to get active and explore the natural landscapes RESOURCES and LINKSDownload a handout which includes a summary of the episode and a full list of the services, organisations, events and resources mentioned Read the transcript of the episode Contact Jessica Carey VIEW THE HOPE + GROWTH 2019 EXHIBITION ONLINE  (PHOTOS AND POETRY) Contact Kathryn Walton from Kathryn Walton Consulting and Outdoors is my TherapyMusic by Twisterium from PixabaySeries 2 has been jointly funded under the Commonwealth and State Disaster Recovery Funding Arrangements (2018)The information shared in the podcast conversations and associated handouts is intended for general information only and is not necessarily the opinion of the producers, host and funding bodies. To the best of our knowledge, this information was correct at the time of publishing. Please consult with your doctor, health provider and relevant trained personnel for professional advice and support based on your individual needs.

Liz Fama'aea  joins me to share the value of being connected with your community. Liz grew up in Stanthorpe and was motivated to move back with her family a few years ago so they could reconnect and benefit from the support of the community. She has a really interesting story to share about the damage her home and property sustained during the September 2019 bushfire and the incredible recovery journey of the landscape and community which was reflected in the recent Hope + Growth Photo Exhibition. Listen to the podcast conversation to hear Liz share:her family connection with the Stanthorpe community on the Southern Downsone of the things she loves about being a photographer is bearing witness to and recording personal and community events the Hope + Growth Photography Exhibition enabled people to share memories and feelings about the 2019 bushfireher own experience of the bushfire which damaged her home and property, and the remarkable story of what saved itthe importance of knowing your fire risk and preparing your propertythe amazing recovery of the bush with explosions of growth and diversityher sense of hope for bush recovery as plants flower and provide food for wildlifethings she’s learnt from the fire including: nurture your links and engage with your communityintroduce yourself to your neighbours – it can be lifesaving! community can respond faster than governments in times of needencourage a culture of mutual support – when you ask for help, it gives others “permission” to ask for help too  “survivor guilt” can be a barrier to people acknowledging the challenges and asking for helpbalancing personal space and community engagement is importantthe value of taking on the role of official photographer for the Hope and Growth Photography Exhibition Openingsthe exhibition was an opportunity to talk with others who had shared the bushfire experience and thank the emergency services workersimmediate mental health support is vital during crises, but there is enormous value in community events even several years later getting to know the bush around you helps you understand it and prepare for firesbroad-scale community fire management strategies are vitalmore education is needed to protect and support communities in fire-prone areas including the sharing of knowledge by older generations, trained personnel and Indigenous land management workers RESOURCES and LINKSDownload a handout which includes a summary of the episode and a full list of the services, organisations, events and resources mentioned Read the transcript of the episodeVIEW THE HOPE + GROWTH 2019 EXHIBITION ONLINE  (PHOTOS AND POETRY) Contact Kathryn Walton from Kathryn Walton Consulting and Outdoors is my TherapyMusic by Twisterium from PixabaySeries 2 has been jointly funded under the Commonwealth and State Disaster Recovery Funding Arrangements (2018)The information shared in the podcast conversations and associated handouts is intended for general information only and is not necessarily the opinion of the producers, host and funding bodies. To the best of our knowledge, this information was correct at the time of publishing. Please consult with your doctor, health provider and relevant trained personnel for professional advice and support based on your individual needs.

Carmel and Adam Wooding join me on the podcast today to chat about how digital technology can help you thrive by connecting you with your friends, family and community, as well as how digital technology is helping rural, regional and remote businesses across Australia thrive by connecting them with their customers and their teams. Carmel and Adam established their own business, Empower Digital, during the drought and the bush fires of 2019 in Warwick, Queensland. They also had plans to travel around Australia with their business when the pandemic changed what was possible. Their story reflects how important it is to have goals in your personal and your work or business life. But most importantly, it highlights the value of being flexible in how you work towards your goals. The themes in this episode encourage you to connect and to be flexible in life and business. Listen to the podcast conversation to hear Carmel and Adam share:their connection with the Southern Downs Regionhow they combined their interests in education and digital technology to create a family business in 2019 when the region was experiencing drought and bushfires why their business goal is to empower people with the use of technologyhow they planned to combine their business and family goals in 2020 how the pandemic unexpectedly impacted their travel and businessthe adjustments they made to their family travel goals that enabled them to return to caravanning and working on the roadthe surprising silver lining that COVID-19 had for their businesstechnology as a tool facilitates connection between people, businesses and communities in ways that help them to thrive especially in rural and regional areasaccess to technology and connectivity is a barrier in some parts of Australia where there are limited mobile phone and Internet services fear or lack of confidence in using technology is also a barrier for many peopleadopting the mindset that everything in life is a learning process can help people access and enjoy the benefits of technologythe importance of maintaining information literacy and remembering that everything you see on social media is not true or realisticbeing proactive with security measures is important practical tools to help you overcome some of the challenges with technology include: keep software up-to-date with the latest versions of apps and programs you useuse a password manager use a different password on every different account turn on two-step authentication wherever possible be careful which links you click on and who you share sensitive information withsupporting communities and businesses to improve connectivity and connection reflects the positive power of technology and facilitates self-determinationCOVID-19 has normalised virtual meetings and connections using technology RESOURCES and LINKSDownload a handout which includes a summary of the episode and a full list of the services, organisations, events and resources mentioned Read the transcript of the episodeContact Carmel and Adam Wooding at Empower Digital Contact Kathryn Walton from Kathryn Walton Consulting and Outdoors is my TherapyMusic by Twisterium from PixabaySeries 2 has been jointly funded under the Commonwealth and State Disaster Recovery Funding Arrangements (2018)

Tanya Jobling joins me for today's episode to share information about the Condamine Headwaters Landcare Group, a not for profit organisation which has been active across the region for 30 years. The Condamine Headwaters Landcare Group collaborates with other organisations to help the community connect with land management workshops and projects that benefit the health of the land and the health of the people. This includes education on techniques such as natural sequence farming, regenerative agriculture, bio controls and bushfire risk mitigation, as well as bush care groups which are open to anyone interested in getting involved. Listen to the podcast conversation to hear Tanya share:her connection to the Southern Downs in her role with the Condamine Headwaters Landcare Groupthe Condamine Headwaters Landcare Group delivers projects relevant to farmers, conservationists, bush carers and land managersfarmers prepare for disruptive events such as floods, drought and fires which are a normal part of the landscape they managea recent project was inspired by the early adopters of natural sequence farming in the region and delivered workshops, courses and funded works on local propertiesregenerative agriculture projects have looked at a range of techniques to build soil, biodiversity and agricultural health which creates resilient systemscurrent regenerative agriculture projects include natural sequence farming, multi-species cover crops, pasture crops, grazing practices, tree establishment, soil health and system health for farmingthe benefits of regenerative agriculture can be seen across the landscape and the communitymany people are discovering that regenerative practices are interesting and rewarding as they gain a deeper understanding of the diverse range of options available and how they can work with the landscapechange is certain, and a top tip for dealing with change is to focus your energy on looking after yourself and being prepared for changecultural burning workshops have helped participants understand the indigenous perspective of land management, the landscape health benefits of appropriate fire, and bushfire risk mitigationLandcare is resilient in the face of reduced funding, aiming to be an effective community group in the current system and looking towards the future RESOURCES and LINKSDownload a handout which includes a summary of the episode and a full list of the services, organisations, events and resources mentioned Read the transcript of the episodeContact  Condamine Headwaters Landcare Group Contact Kathryn Walton from Kathryn Walton Consulting and Outdoors is my TherapyMusic by Twisterium from PixabaySeries 2 has been jointly funded under the Commonwealth and State Disaster Recovery Funding Arrangements (2018)

Today's guest is Helen Lewis who shares valuable insights and tools to help you manage tough times. Helen is a primary producer from Picot's Farm near Warwick on the Southern Downs. She has a keen interest in educating communities about chosen change and unchosen change as well as decision-making for your farm, your business, your family, or your personal life that's based on your values and your longer term vision. Helen also shares some information about the Outback Way Project which highlights the benefits of connections within and between communities and the power of collaboration.Listen to the podcast conversation to hear Helen share: the story of her connection to the Southern Downsthe emotional, physical and landscape impacts of bushfires, droughts and floodsnatural disasters are “unchosen change” the process of managing “unchosen change”  the process of “chosen change” how a local farmers’ group has helped her manage her business through the droughtthe importance of improving your landscape function to mitigate the impact of natural disasters focusing your energy and attention on your Circle of Control can grow your Circle of Influence and diminish your Circle of Concern the value of early decision-making, knowing your “drought trigger point” and being clear on your risk level profileland management practices such as planned grazing helps prepare the soil for future weather events values-based decision-makingtools in the land management toolboxthe importance of understanding how nature works so you know which tools to use the Outback Way project the Southern Downs Food Map the mindset that you’re either winning or learning is a powerful, positive and pro-active space RESOURCES and LINKSDownload a handout which includes a summary of the episode and a full list of the services, organisations, events and resources mentioned Read the transcript of the episodeContact Helen Lewis, Picot's Farm Contact Kathryn Walton from Kathryn Walton Consulting and Outdoors is my TherapyMusic by Twisterium from PixabaySeries 2 has been jointly funded under the Commonwealth and State Disaster Recovery Funding Arrangements (2018)

Peter Gill is my guest on the podcast today. Peter lives on the Granite Belt in the Southern Downs Region where he's surrounded by bush land that's a habitat to a diverse range of vegetation and wildlife, including many birds which you might hear as you listen to this episode. For Peter, writing poetry is a catalyst for self-expression and creativity. He shares one of his poems with us today that conveys the relief and the despair of returning home after the bush fire in September 2019. Peter also shares with us the vital importance of preparation and being proactive, including asking for help of any kind, if you need it. Listen to the podcast conversation to hear Peter share: his connection with the Southern Downs including what attracted him to the area one of his poems “Returning Home” that was exhibited in the Hope + Growth Photography Exhibitionhow his poems include elements of emotional expression and education  the agricultural community deals with stress each year such as hail, flood, fire and economic issuespart of the strength of the community is that support is availableit’s important to acknowledge when you need supportyou can access formal help and connect informally with othersthe Blue Tree Project is an awareness-raising initiative that encourages people to acknowledge difficulties and work towards solutions there’s always a solutionpreparation for troubles such as bushfires is vital and includes mental preparation and practical actionthe bushfire provided him with an opportunity to simplify, put things in perspective, see the silver lining and reduce risk for future events, all of which enabled him to deal with loss and bounce back better dealing with loss is not about moving on and forgetting, but moving on knowing you survived, recovered and identified ways to reduce your future risk  there is great value in taking the step of asking yourself how you can fix a problem or issue and then being proactive and taking action yourself  - don’t expect recovery to come to you  poetry is his preferred form of expression but other people might use painting, drawing or plantingbe prepared for ongoing cyclical seasons of dry weather, fires, wet weather and growth RESOURCES and LINKSDownload a handout which includes a summary of the episode and a full list of the services, organisations, events and resources mentioned Read the transcript of the episodeView the Hope + Growth 2019 Bushfire Photography Exhibition online Contact Kathryn Walton from Kathryn Walton Consulting and Outdoors is my TherapyMusic by Twisterium from PixabaySeries 2 has been jointly funded under the Commonwealth and State Disaster Recovery Funding Arrangements (2018)

Mary Findlay is my guest on the podcast today. Mary is the director of the Stanthorpe Regional Art Gallery and her enthusiasm for connecting people to the creative arts is incredibly contagious. As Mary says, the arts are a wonderful connector that brings people together as well as being a valuable way to express your own voice or story.Listen to the podcast conversation to hear Mary share:the story of her connection to the Southern Downshow connection with your community can be strengthened slowly over timethe history of the Stanthorpe Regional Art Galleryinformation about the many events, collections and art prizes at the gallery the gallery’s focus which supports local artistsart as a form of self-expression and story-telling throughout history and todaythe Hope and Growth Photography Exhibition acknowledges the difficulties and celebrates the community as it recovers from drought and bushfirehow locals and visitors can get involved with arts projects and pursuits in the region including workshops, groups, clubs and special eventscreative arts are for everyone no matter your level of skill or experienceart helps people connect with each other and to share skillssuggestions on how to get started if you’d like to get creative 10-15 minutes of time is all you need to get creative and give yourself a bit of time during your dayfollow your heart and be creative in whatever way brings you a sense of peace, connection to yourself and connection to othersart transcends differences and helps people find peace RESOURCES and LINKSDownload a handout which includes a summary of the episode and a full list of the services, organisations, events and resources mentioned Read the transcript of the episodeContact Mary Findlay at the Stanthorpe Regional Art GalleryW: https://www.srag.org.au/  E: gallerydirector@srag.org.au P: (07) 4681 1874 POST: PO Box 211, Stanthorpe, Queensland 4380 Contact Kathryn Walton from Kathryn Walton Consulting and Outdoors is my TherapyMusic by Twisterium from PixabaySeries 2 has been jointly funded under the Commonwealth and State Disaster Recovery Funding Arrangements (2018)

Jolene Nelson joins me on the podcast today. Jo is the Visitor Management Ranger for the South West Region. We chat about the National Parks in the area, the activities that are on offer, and she shares with us the recovery journey that she's seen following the bush fires, particularly at Girraween National Park where she's worked for over 20 years. The region has some incredible green spaces and I really hope that this episode inspires you to get out there, to get active and to connect with nature. Listen to the podcast conversation to hear Jolene share:her connection to the Southern Downs and particularly Girraween National Parkthe protected areas in the region including Girraween and Sundown National Parks and Broadwater and Passchendaele State Forests in Queensland as well as Bald Rock and Boonoo Boonoo National Parks just over the border in New South Walesrecreational opportunities including camping, walking, hiking overnight, mountain biking, bird watching, rock climbing, orienteering, paddling, swimming, 4WDing and simply enjoying naturethe impact of weather and climate events on the National Parks including drought, wild fires and floodsthe difficulty of seeing the environment struggling with ongoing drought followed by the amazing recovery that happens in naturethe cycles of stress and recovery that are evident in nature which bring a strong sense of hopeNational Parks Rangers have responsibility for fire management including planning and preparing fire strategies in partnership with other organisationsseasonal tasks to prepare for fire seasons and minimise risk includes fire trail management and maintenance, updating neighbourhood contacts, prescribed burns and cultural burnsthe importance of being prepared, trained and ready to respond to wild firesthe different activities available in Girraween and Sundownnature experiences including wildflowers, reptiles, possums, gliders, wombats and birdshow spending time in nature can help you feel calmer, reset, reboot and disconnect from a busy lifewhere to get more information about the National Parks in the areaGirraween is currently undergoing a face lift with upgraded camping areas to better cater for visitorsenjoying time in nature at National Parks is a popular way for people to cope with the pandemic RESOURCES and LINKSDownload a handout which includes a summary of the episode and a full list of the services, organisations, events and resources mentioned Read the transcript of the episodeContact Queensland National Parks (Department of Environment and Science)  Contact Kathryn Walton from Kathryn Walton Consulting and Outdoors is my TherapyMusic by Twisterium from PixabaySeries 2 has been jointly funded under the Commonwealth and State Disaster Recovery Funding Arrangements (2018)

Julia Keogh, President of the Warwick Chamber of Commerce joins us on the podcast today. The Southern Downs Region supports a wide range of industries and businesses, including agri businesses, which feel the direct impact of events such as drought, bushfire, and flooding. In this conversation Julia shares practical ideas for business owners to manage their preparation for, and their recovery from adverse events, such as these as well as the impact of COVID-19. I hope you'll be inspired for the future and enthused to take action after listening to this episode with Julia.Listen to the podcast conversation to hear Julia share:    • the story of her connection to the Southern Downs    • why she first joined the Warwick Chamber of Commerce    • the wide variety of businesses on the Southern Downs with primary production being a major economic driver    • how recent events have impacted local businesses    • the immediacy of bushfire and flood disaster response is in stark contrast to the ongoing and pervasive impact of long-term droughts and the COVID-19 pandemic     • the increasing fatigue levels among business owners in the context of COVID-19 indicates the need to look after ourselves and our teams       • experienced workers can be mentors for less experienced workers helping them to navigate challenging times and situations    • why it’s important for all employers to provide resilience training and ongoing professional development for their staff    • you can choose to focus on the negative impacts of tough times or to focus on and look for opportunities and solutions    • the Chamber provides opportunities to develop peer networks and support     • a flexible mindset helps business owners respond to changing times and needs    • digital literacy is one of the surprising benefits of recent tough times    • movement and action are necessary for vibrant communities to grow    • it’s okay to feel nervous about the current times but what’s most important is focusing on what steps you can take    • being too busy is never an excuse to not access solutions or supports    • solutions will not manifest unless you invest the time and take the action    • where and how you can access support as a business owner    • how to create a sustainable business    • her great hope for the business community is that we learn from past and recent experiences so the community continues to build resilience  RESOURCES and LINKSDownload a handout which includes a summary of the episode and a full list of the services, organisations, events and resources mentioned Read the transcript of the episodeContact Warwick Chamber of Commerce Find Warwick Chamber of Commerce on social media: @warwickchamberofcommerce Contact Kathryn Walton from Kathryn Walton Consulting and Outdoors is my TherapyMusic by Twisterium from PixabaySeries 2 has been jointly funded under the Commonwealth and State Disaster Recovery Funding Arrangements (2018)

Nathan Parkes joins me on the podcast today. Nathan is the president of the Dalveen Sports Club which is housed by the Dalveen Community Hall. The hall is a hub for this vibrant community that's located between Warwick and Stanthorpe on the Southern Downs. There's so much going on at the hall, so many opportunities to connect with locals and visitors, to get involved in volunteering and with community groups. And this community has some really innovative ideas that Nathan shared with me in this conversation. I hope the story of the Dalveen Community Hall inspires you to get involved with your community. Listen to the podcast conversation to hear Nathan share:    • the story of his connection to the Dalveen community on the Southern Downs    • the many and varied uses of the Dalveen Community Hall precinct which houses the Dalveen Sports Club and Dalveen Rural Fire Brigade    • the popularity of the Friday night community dinners and film nights in the hall    • other groups that use the hall    • the purpose of neighbourhood-safe spaces during natural disasters    • how the Urban Design Framework is providing a way to progressively work towards long term community goals    • the fascinating history of the hall dating back to 1882    • hopes for the future of the Dalveen Hall including its continued role as a hub for the community    • the special characteristics that make the Dalveen community unique and why Nathan loves being part of it RESOURCES and LINKSDownload a handout which includes a summary of the episode and a full list of the services, organisations, events and resources mentionedRead the transcript of the episodeContact the Dalveen Sports Club / Community Hall:Dalveen Sports Club Facebook Page   Dalveen Film Society Facebook Page Dalveen Community Facebook Page Dalveen Rural Fire Brigade Contact Kathryn Walton from Kathryn Walton Consulting and Outdoors is my TherapyMusic by Twisterium from PixabaySeries 2 has been jointly funded under the Commonwealth and State Disaster Recovery Funding Arrangements (2018)

Glenda Riley joins me in today’s episode to share information about the She Hive Ladies Shed which is based in Stanthorpe. The She Hive is a solution focused, inclusive social group for women that empowers its members to share their skills, knowledge, and their presence with each other. Glenda believes that the powerful energy that's brought to the group each week comes from the group's philosophy: “We believe in you. We support you. We see you. Everyone has a voice.”Glenda also shares her stories about helping with the water deliveries during the drought, photographing the bushfire that swept through the Stanthorpe area in September 2019, and taking photos as Storm King Dam filled again in March 2021.RESOURCES and LINKSDownload a handout which includes a summary of the episode and a full list of the services, organisations, events and resources mentioned Read the transcript of the episodeContact Glenda RileyGranite Belt Community Assist Group Inc and She Hive Ladies ShedE: members@gbcagroup.com.au P: 0459 447 595Southern Downs Regional Council Granite Belt Ladies Shed (She Hive) Private Facebook GroupSouthern Downs Steam Railway Association Inc / The ‘Downs Explorer’ Contact Kathryn Walton from Kathryn Walton Consulting and Outdoors is my TherapyMusic by Twisterium from PixabaySeries 2 has been jointly funded under the Commonwealth and State Disaster Recovery Funding Arrangements (2018)

Today’s episode is a really fun one with Marco Gliori, chatting all about the things he loves most - the arts, culture and connection to family and community. Marco has a wonderful knack for inspiring others by sharing his optimism and enthusiasm. Regarded as one of Australia’s premier performers of bush verse, Marco is also a councillor for the Southern Downs Regional Council. Listen in as Marco shares a selection of his original bush poetry as well as stories and thoughts about:connection to communityidentity and pride of placehow volunteering and getting involved with the arts and creativity can help you get through tough timeshow sharing your story can help develop empathy, collaborative problem-solving and improve your own and other people’s mental health and well-beinglocal options to get creativelearning from past generations about tackling tough timespractical things you can do to recover, build resilience and inspire hope after natural disasters and the COVID-19 pandemicwhat we can learn from farmers about how to deal with things out of our control (like the weather) by accepting, adapting and looking at each situation as an opportunityhow he stays optimistic by focusing on family, friends and volunteers who are willing to have a go at something little that can build into something bighow you can create your own event or project by developing a plan, connecting with others, asking for information and support, and backing yourselfhow you can add value to your life by being part of something rather than nothing, whether it’s in your own home or in the wider community, and communities are strengthened by community groups who bring people together for mateship RESOURCES and LINKSDownload a handout which includes a summary of the episode and a full list of the services, organisations, events and resources mentionedContact Marco Gliori at Southern Downs Regional Council W: https://www.sdrc.qld.gov.au/council/councillors E: marco.gliori@sdrc.qld.gov.au P: 0438 392 118Read the transcript of the episode Contact Kathryn Walton from Kathryn Walton Consulting and Outdoors is my TherapyMusic by Twisterium from PixabaySeries 2 has been jointly funded under the Commonwealth and State Disaster Recovery Funding Arrangements (2018)

Dr Louise Clarke is a GP based at the Condamine Medical Centre in Warwick. Louise gained her qualifications in the UK at Bristol University – a Bachelor of Science Honours in 1988 followed by a Bachelor of Medicine and Surgery in 1991. Louise completed an internship in the UK, then worked in various hospital settings in rural Queensland including Warwick where she has worked in General Practice since 1994.  In this episode we focus on physical activity and exercise which is one of the important foundations of mental health and wellbeing. We’ve covered some of the other foundations of mental health and wellbeing in previous episodes including sleep, nutrition and mind-based skills. Listen to the podcast conversation to hear Dr Louise explain:the effect physical activity has on health, including mental healththe impact that stresses such as bushfires, drought, floods, the mouse plague and COVID-19 have on health and wellbeinghow you can use physical activity to manage life stresses and to protect your mental healthphysiological changes that take place when you exercise – we hear about those famous “happy hormones” and neurotransmitters that impact your mood, as well as the social and cognitive benefits that are available to you when you exercisethe type of exercise, amount of exercise and the intensity of exercise that is recommended by The Australian Guidelines for Physical Activity, Sedentary Behaviour and Sleep and how exercise can optimise your mental healthhow using fitness trackers can help you assess and monitor the amount of activity you do each day and whether your level of activity is sufficient for health and wellbeingstrategies you can use to be more active if you struggle because you don’t enjoy exercise or have mobility or health issueshow to prioritise incorporating exercise into your daily routine - being ‘too busy’ is never an excusethe value of consulting with a doctor before getting started on a new exercise program to appraise your level of risk and to explore options for modifying your exercise to reduce risk whilst maximising benefitswhere to go for more information or to access support if you are new to exercising or not sure where to startthe value of finding a group of people to share your exercise and health journey with – physical health, mental health and social health      RESOURCES and LINKSDownload a handout which includes a summary of the episode with the Top 3 Takeaways and a full list of the services and resources we referred to. Contact Condamine Medical Centre Physical Activity and Exercise Guidelines for all Australians Michelle Bridges Conversations episode titled "Bill Crews and the Calais epiphany" Sarah's Day App: C25K® 5K Trainer - Couch Potato to Running 5K Contact Kathryn Walton from Kathryn Walton Consulting and Outdoors is my TherapyDarling Downs and West Moreton PHNUse the clickable map to find mental health services in the region Speak Out Loud has been supported through funding from the Darling Downs and West Moreton PHNMusic by Twisterium from Pixabay

In this episode Kathryn Walton shares  9 themes central to mental health and wellbeing that have been raised by the mental health workers, community workers and residents who have been featured on the podcast so far. Kathryn asks you to reflect on how each of these threads is going for you, and whether there’s something you would like to choose to do to strengthen them.  Ask for help - This could include in-person or online services, supports and resources provided by professionals or organisations, or it could be a friend, family member or neighbour.You choose – YOU choose your actions. Your actions can be helpful, or not so helpful. Some helpful actions (also referred to as self-care) include healthy nutrition, sleep, physical activity and exercise, speaking kindly to yourself, being mindful, and engaging in activities that make you feel grounded. Connections with community and people can be a protective factor and boost your recovery journey.Notice things – Be intentional about noticing the good things, little things, and the signs that things are growing, progressing or recovering, including yourself.Planning and preparation - This includes planning and preparing your nutrition, daily routine, sleep, exercise as well as other things such as your fire management plan. These form a good foundation for your recovery journey and nurture a sense of hope and optimism.Connect with nature - Get to know the land, plants and animals around you. Allow nature to heal you and find ways that you can help nature to heal too. What worked before? It might be time to try that again, or it might be time to try something new. Mindset - Let go of what you can’t control; focus your energy, attention and actions on what will make a difference; be curious; experience gratitude; look for opportunities to give and receive; be patient. Do things you enjoy – Spend time on a hobby, do something relaxing, have fun, spend time with people whose company you enjoy. How are these themes showing up in your life?RESOURCES and LINKS Contact Kathryn Walton from Kathryn Walton Consulting and Outdoors is my TherapyDarling Downs and West Moreton PHNUse the clickable map to find mental health services in the region Speak Out Loud has been supported through funding from the Darling Downs and West Moreton PHNMusic by Twisterium from Pixabay

Leon Ward and his wife moved from the city to the Granite Belt  just before the bushfires came thorough  in September 2019.  In this episode Leon chats about his experience of living in the bush and the impact of the bushfires on the natural and built environments. Leon's home survived the fire whilst much of the surrounding bushland was severely burned and some of his neighbours lost homes, sheds and other property. Leon has a special understanding and connection with nature which you’ll hear during our conversation.  He offers some practical and inspiring ideas about how we can observe and learn from nature’s recovery journey so that we can minimise losses from bushfires in the future whilst maintaining a close connection to nature.  In this conversation Leon explains:some of the environmental impacts and the human impacts that he has noticed as a result of the bushfire the stages of change that the natural world is going through as it recovers from the fireswhat people and communities might be able to learn from the environment about recovery from natural disasterssome ways in which the natural world is important to the health and wellbeing of individuals and communitiessteps that people, communities and our whole society could take when rebuilding or planning future fire protectionthe best natural resources in the Southern Downs regionsome of the human strengths of the Southern Downs regionhow to take action by getting involved in looking after and planning for the future of our natural resourcesRESOURCES and LINKSDownload a handout which includes a summary of the episode with the Top 3 Takeaways or Tips and a full list of the services and resources we referred to. Queensland Rural Fire ServiceQueensland National Parks and ForestsGirraween National Park Main Range National ParkIncludes Goomburra, Cunningham’s Gap and Queen Mary Falls Section; Spicers Gap; Mt Superbus The Granite Belt Sustainable Action Network (GBSAN) Emergency Services – Fire, Ambulance, PoliceP: 000 (Triple Zero) Find your closest hospital on the Darling Downs Contact Kathryn Walton from Kathryn Walton Consulting and Outdoors is my TherapyDarling Downs and West Moreton PHNUse the clickable map to find mental health services in the region Speak Out Loud has been supported through funding from the Darling Downs and West Moreton PHNMusic by Twisterium from Pixabay

Mark Cary is a Counselling Psychologist who has worked in South -West regional Queensland for more than 22 years. He has a background of experience working therapeutically with children, adolescents, adults, and families in clinical agencies such as Headspace and Mercy Family Services, as well as in independent private practice. Mark is currently in practice at the Centre For Healthy Living based in Warwick on the Southern Downs in Queensland. In this conversation you will hear Mark explain:how stress can show up for individuals during and immediately after a crisis or natural disasterthe types of stresses that show up in the months and years following a disasterthe layers of stress that people in the region have been dealing with in recent yearseffective strategies to manage stress during and immediately after a disastereffective strategies to manage stress throughout the recovery journeythe impact of stress on overall health and well-beinghow to develop and maintain a strong foundation of health and well-beingwarning signs to look out for when it comes to stress what to do and where to go if you are concerned about your own or someone else’s mental healthwhere to go for more information about managing stress and looking after mental health RESOURCES and LINKSDownload a handout which includes a summary of the episode with the Top 3 Takeaways or Tips and a full list of the services and resources we referred to. Mark Cary, PsychologistCentre for Healthy Living14 Freestone Road, Warwick , QLD 4370 AustraliaE: admin@centreforhealthylivng.com.au P: 07 - 4661 3340Mental Health Service Navigator (Helen O’Brien)Enquire about services, supports and referral pathways currently available that meet your needE: helen.obrien@rhealth.com.au P: 0459 022 561 or 1300 012 710Crisis Support  - “Lifeline”24 hour crisis support and suicide prevention services P: 13 11 14Find your closest hospital on the Darling Downs headspace WarwickEarly intervention mental health services to 12-25 year olds including mental health, physical health (including sexual health) alcohol and other drug services, and work and study support66 Albion Street, Warwick, Queensland 4370E: headspace.warwick@rhealth.com.au P: 07 -4661 1999 (Australia)Beyond BlueMental health and well-being information and support New Access (Beyond Blue)Mental health coaching support Black Dog InstituteMental health and well-being information and support MoodGymInteractive self-help to learn and practise skills to prevent and manage depression and anxiety Reachout.comOnline mental health service for young people and their parents in AustraliaMindfulness Based Stress Reduction (MBSR) program Helen Ferrier (based in Stanthorpe)E: wellbeing@mallow.net.au P: 0401 557 338 APPSCalm HeadspaceSmiling Mind Beyond NowMake a step-by-step plan to help stay safe in times of overwhelm or if you have thoughts of suicide Contact Kathryn Walton fr

Val Voss and her husband Doug live on the edge of town in Stanthorpe which is at the southern end of the Southern Downs Region. Val loves pansies and patchworking and her home is a wonderful and cosy space to indulge in her hobbies. In September 2019 the picture was somewhat different as the bushfire took a turn for her home and she spent hours sitting by the creek nearby watching the flames and smoke and the frantic activity that accompanies any event like that. Val’s home was saved although the outbuildings and their contents were largely destroyed. In this podcast conversation you'll hear me read Val’s story in her own words. You’ll hear:when and how Val heard the news that a fire was approaching her homehow Val’s husband joined the efforts of the emergency services to save their home while she stayed by the nearby creek watching and wondering what was going onhow Val has drawn on an inner sense of calmness during times of despair by focusing on what she can control, not what she can’tthe support of friends during and after the bushfire made a difference as her house became safe during the night, the fire moved on to other areasthe art of giving thanks and receiving support things can change very quickly and unexpectedlythe amazing work of the emergency service workers during the firethe gratitude for the charities, friends, council representatives, business houses and others who helped with the disaster recoveryPlease note that this episode reflects on events and circumstances as the fire burned through Val’s property. Her house was saved and no one was hurt, but this is a topic which may trigger some people. If you are concerned about this, you might choose to skip through to another episode of this podcast or use the contact details below to access support for yourself.   RESOURCES and LINKSDownload a handout which includes a summary of the episode with the Top 3 Takeaways or Tips and a full list of the services and resources we referred to. Mental Health Service Navigator (Helen O’Brien)E: helen.obrien@rhealth.com.au P: 0459 022 561 or 1300 012 710Crisis Support  - “Lifeline”24 hour crisis support and suicide prevention services P: 13 11 14Find your closest hospital on the Darling Downs New Access (Beyond Blue)Mental health coaching support Beyond BlueMental health and well-being information and supportheadspace WarwickEarly intervention mental health services to 12-25 year olds including mental health, physical health (including sexual health) alcohol and other drug services, and work and study supportP: 07 4661 1999Black Dog InstituteMental health and well-being information and supportMindfulness Based Stress Reduction (MBSR) program Helen Ferrier (based in Stanthorpe)E: wellbeing@mallow.net.au P: 0401 557 338Samaritan’s Purse Contact Kathryn Walton from Kathryn Walton Consulting and Outdoors is my TherapyDarling Downs and West Moreton PHNUse the clickable map to find mental health services in the region Speak Out Loud has been supported through funding from the Darling Downs and West Moreton PHNMusic by Twisterium from Pixabay

Sue Hamlet has been working in various capacities within the community sector on the Southern Downs since 2015. She is an accredited ASIST Suicide Prevention Trainer and is currently balancing her time between creating art and facilitating artistic/therapeutic workshops through her practice Sue Hamlet Creative. Sue was involved in the initial community recovery response to the bushfires in 2019. Listen to the podcast conversation to hear Sue explain:some of the impacts she noticed the bushfires had on the people of the Southern Downs regionadditional stresses that have impacted peoplethe strengths of the people who live and work in the Southern Downs regionpractical things people can do to strengthen their mental health on their personal recovery journeyreflective activities to help you check in with yourself after a traumatic eventsigns that indicate your mental health and wellbeing may benefit from some additional support where to go for assistanceRESOURCES and LINKSDownload a handout which includes a summary of the episode with the Top 3 Takeaways or Tips and a full list of the services and resources we referred to. Contact Sue Hamlet at Sue Hamlet CreativeP: 0427 619 381CRISIS SUPPORT          Emergency Services          P: 000 (Triple Zero)            Lifeline           24 hour crisis support and suicide prevention services            P: 13 11 14           Local hospital emergency department           Find your closest hospital on the Darling Downs            Suicide Call Back Service           P: 1300 659 467Mental Health Service Navigator (Helen O’Brien)E: helen.obrien@rhealth.com.au P: 0459 022 561 or 1300 012 710ASIST Suicide Prevention WorkshopIn ASIST, people learn to apply a suicide intervention model. It helps caregivers recognise when someone may be at risk of suicide. It then explores how to connect with them in ways that understand and clarify that risk, increase their immediate safety and link them with further help. E: info@livingworks.com.au P: 1300 738 382Mental Health First Aid Workshop / CourseMental Health First Aid (MHFA) teaches people the skills to help someone who they're concerned about.E: mhfa@mhfa.com.au P: +61 3 9079 0200 Contact Kathryn Walton from Kathryn Walton Consulting and Outdoors is my TherapyDarling Downs and West Moreton PHNUse the clickable map to find mental health services in the region Speak Out Loud has been supported through funding from the Darling Downs and West Moreton PHNMusic by Twisterium from Pixabay

Sue Frances is a long term resident of the Granite Belt in the Southern Downs Region of southern Queensland. She lives on the edge of Stanthorpe on 5 acres of beautiful bushland with rugged patches of exposed granite that makes this landscape so unique. Sue has generously shared her experiences of the 2019 bushfire with us. I’m sure you will find this conversation both informative as well as inspirational.In this conversation Sue explains:her deep connection to the land and wildlifethe period of time leading up to the bushfires that burnt through the region in 2019 and again in early 2020how several years of low rainfall increased the fire hazardthe unexplained urge to step up her preparation for the possibility of a bushfire in 2019the value of participating in neighbourhood fire education meetingsthe practical preparations she undertook to reduce the fire risk on her property the importance of having a fire plan and enacting itwhat it was like to return home and see her house intact after the firethe powerful mindset flip that was a turning point in her recovery journeywhat has been most helpful throughout her recovery journey and what hasn’t been helpfulher thoughts about the possibility of future bushfires the importance of a sense of purpose and being able to see the bigger picture  RESOURCES and LINKSDownload a handout which includes a summary of the episode with the Top 3 Takeaways or Tips and a full list of the services and resources we referred to. Emergency Services – Fire, Ambulance, PoliceP: 000 (Triple Zero) Crisis Support  - “Lifeline”24 hour crisis support and suicide prevention services P: 13 11 14Local hospitalsFind your closest hospital on the Darling Downs hereThe Granite Belt Sustainable Action Network (GBSAN) Contact Kathryn Walton from Kathryn Walton Consulting and Outdoors is my TherapyDarling Downs and West Moreton PHNUse the clickable map to find mental health services in the region Speak Out Loud has been supported through funding from the Darling Downs and West Moreton PHNMusic by Twisterium from Pixabay

Elia Faa is an Accredited Practicing Dietitian and an Accredited Nutritionist with over 30 years experience.  She has a Bachelor of Science from the University of Queensland and a Graduate Diploma of Nutrition and Dietetics from QUT.  Elia is currently working at several health and medical practices in Warwick, Queensland and consults to numerous community projects and a local Aged Care Facility. Listen to the podcast conversation to hear Elia explain: why nutrition is so important for looking after mental healththe factors that can impact nutrition and what you can do to minimise the downsides and maximise the benefitsthe difference in nutritional needs for people of different ages and stages of lifewhat you should be eating for optimal health and how much the pillars of health and well-beingthe truth about “super foods”reliable sources of information about nutrition where to access online resources and local services that can help you with your nutritional choices MEDICARE UPDATE: "Commencing 13 March 2020 and extending until 31 December 2021, new temporary MBS telehealth items have been made available to help reduce the risk of community transmission of COVID-19 and provide protection for patients and health care providers"Taken from: COVID-19 Temporary MBS Allied Health Telehealth Services Frequently Asked Questions (Last updated: 25 June 2021)RESOURCES and LINKSDownload a handout which includes a summary of the episode with the Top 3 Takeaways or Tips and a full list of the services and resources we referred to including an image of the food plate that Elia discusses in this episode. Australian Guide to Healthy Eating View the visual image of the plate of food that Elia discusses in the episode Contact Kathryn Walton from Kathryn Walton Consulting and Outdoors is my TherapyDarling Downs and West Moreton PHNUse the clickable map to find mental health services in the region Speak Out Loud has been supported through funding from the Darling Downs and West Moreton PHNMusic by Twisterium from Pixabay