A quarterly publication providing the latest information to help support consumers and
carers of South West Healthcare Mental Health Services.
Acute Inpatient Unit Photography Program Photos
THIS EDITION’S HIGHLIGHTS:
p.2
Special Report
p.4
FaPMI report
p.5
Health and Lifestyle
p.7
Law and You
p.8
Law and You
p.14
Find a word
specialREPORT
9
What do our Senses do?
Everything that we experience in
the world is through our senses
and that these sensations are
received by our brain, therefore
sensations are nourishment for
the nervous system. Sensation is
experienced through touch,
movement, body awareness,
sight, sound and the pull of
gravity. Sensory processing refers
to the way in which our bodies
notice, respond to and use
sensory information. Sensory
Modulation is when the senses
work together. Each sense works
with the others to form a
composite picture of who we are
physically, where we are, and
what is going on around us. The 5
commonly referred senses take
information
from
the
environment around us, they
are: Smell, Sight, Hearing, Taste
and Touch.
Sight
Create your own Sensory Space
Where information is taken
through the eyes in the form of
light, colour, shape.
You can create your own sensory
space in your own home. Find a
space that is comfortable and
calming, enough space for a bean
bag, floor mat or chair to be
placed. This will be your space to
come and relax, read a book,
listen to music and just chill. A
sensory box is a great idea. Using
items you already have at home,
hand cream, stress ball, books,
and a nice blanket. Use items
that are calming and make you
feel happy.
Hearing
Where information is taken
through the ears, in the form of a
sound wave. Sounds can impact
people I many different ways.
Sounds can be distracting,
alerting and calming.
Taste
Information is taken through on
the tongue, in the form of
flavour. Our body reacts
differently to Spicy, sweet and
Sour foods .
Touch
It is received primarily through
skin and includes temperature,
pressure, vibration and pain.
Then we have the 3 less
commonly referred to internal
senses:
Movement and Balance, Body
Awareness and Touch internal.
Smell
Smell is one of the most intact
memory sensors and can have
an impact on our emotions
because it is the only sense
which is processed directly by
the limbic system.
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Sensation is everywhere. Not
only are people sensory beings,
the world is a sensory place as
well. The world around us is
making sounds, offers taste and
smells, provides textures and
contains a myriad of things to
see.
Inside Sensory Space.
You could also create an outdoor
Sensory Garden and space, using
plants to taste, see, touch and
smell. Lambs Ear is a wonderful
tactile plant and strawberry’s
and herbs are great for smell and
taste. There are many plants you
could use in your sensory garden.
For more ideas please go to the
website below.
http://www.bbc.co.uk/gardening
“The Essence of being human is
embedded in the sensory events
of our everyday lives”
(Winnie Dunn)
In the Spotlight – Dental Health
Good oral health contributes to general
health, self-esteem and quality of life.
Many factors influence our oral health
including not regularly brushing teeth or
visiting the dentist however lots of
other factors can have a big impact on
the health of our mouths including;
cost, fear, diets with high levels of
added sugar particularly soft drink,
smoking, and dry mouth.
Here a few tips to help maintain your
oral health:
Develop a good daily oral
hygiene
routine
including
brushing your teeth twice daily
with fluoride toothpaste.
Follow
a healthy
lifestyle,
including eating well, not
smoking and limiting your
alcohol intake. It’s good for your
whole body, including your
teeth, gums and mouth.
Use sugar free gum to stimulate
saliva if you suffer dry mouth.
Visit your dentist regularly,
detecting problems early can
mean they're easier to treat.
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South West Healthcare Dental Services
are expanding across the region. South
West Healthcare currently provide
public dental services in Warrnambool,
Camperdown, Timboon, and Hamilton
and plans are in place for Portland
dental services to be part of South West
Healthcare in the near future.
These public dental services are
available for all adult concession card
holders. Children aged up to 18 years
may use the service for a $26 upfront
fee for up to $1000 of dental care per
year and those families under Tax
Benefit A that receive vouchers may also
use this service.
For more information about dental
services contact 5564 4250 or visit the
website
http://www.swarh2.com.au/swh/conte
nt/south-west-healthcare-dental-clinic.
FaPMI
Child’s Play – sensory connections
Children of all ages love to explore their
environment using all of their senses…
play dough is fun, relaxing and
inexpensive for the whole family to
enjoy!
No cook Play dough
Recipe sourced from www.bestrecipes.com.au
Ingredients:
2 cups of plain flour
1 cup of salt
1 tablespoon of cooking oil
½ to 1 cup of cold water
2 drops of food colouring
Method
1. Combine flour and salt
2. Add water, food colouring and
oil. Mix until ingredients are
combined
3. Knead well
4. If consistency is too wet, add
more flour
5. Play with your child!
Note: you can add a couple of drops
of essential oils (for children old
enough to not taste it!) to add to the
sensory experience, or glitter to
make it really special.
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Play is more than just fun for kids. Its
how babies and children learn, and
how they work out who they are and
where they fit in the world.
Playing is one of the most important
things you can do with your child. The
time you spend playing together gives
your child lots of different ways and
times to learn. It also helps your child:
build confidence
feel loved, happy and safe
develop social skills, language
and communication
learn about caring for others
and the environment
develop physical skills
connect and refine pathways in
her brain.
Your child will love playing with you,
but sometimes he or she might prefer
to play by themself and won’t need so
much hands-on play from you. She or
he might just want you to give ideas
and let them know how the play and
games are going. Also, the way your
child plays will change as they get older.
www.raisingchildren.net.au
Rochelle Hine
FaPMI Coordinator
health&LIFESTYLE
Eating and the Senses: Mindful Eating
Mindfulness is about being ‘in
the moment’ and 100 per cent
focused. Therefore, mindful
eating uses all of your senses
to consciously pay attention to
each bite. As you grab a
mouthful of salad, stop to notice
the crunch of lettuce, the acidity
of
dressing,
the
creamy
softness of cheese, and the
velvet colour of beetroot. Think
about the benefits for your body
and at the end of each morsel
put down your fork and tap into
your feelings of hunger. Mindful
eating practitioners advocate
only eating when you are
hungry and not because it’s a
traditional mealtime. Once you
start to feel full, stop eating.
Even if that means you are
leaving four mouthfuls on your
plate
and
going
against
everything you have been
taught. If you think it’s time to
tune back into your hunger
cues, here are a few tips on
how to eat mindfully:
Only eat when hungry - before
you open the fridge, or the
pantry, ask yourself “am I really
hungry?” You may be bored so
find an activity to distract you
from your thoughts of food and
then see if you are still hungry.
Ensure you are not thirsty - if
you are feeling hungry and you
have just eaten, try a glass or
two of water, as the feeling of
thirst maybe mistaken for
hunger.
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Eat without distractions - if
you eat while you are watching
television
playing
computer
games, studies have shown you
end up eating more than if you
were at the dinner table.
Chew slowly - put your fork
down in between bites and
appreciate each mouthful, try to
make the meal last 20 minutes.
Use your senses - look at the
food’s colour and shape; smell
the aroma; take time to savour
the texture and taste of each
mouthful; listen as you crunch.
It’s all about satisfaction. If you
eat fast and don’t pay attention,
you can be left feeling full but
unsatisfied. This means you’re
more likely to be quickly on the
hunt for another food fix.
Eat well - choose foods that you
enjoy and are nourishing for
your body
Keep an open mind - a key part
of being mindful is not passing
judgment, so take note of your
responses to food, whether you
like or dislike something, without
criticising yourself.
Give your brain time to
register you have eaten - if
immediately after eating a meal
you still feel hungry, wait for 20
minutes as this is the time it
takes for your body to send
messages
to
your
brain
registering it is full.
Hunger cues - stop eating
when you are full. Sounds
simple, but many of us
continue to eat to empty the
plate, even though we’ve
started to feel full. To help tune
back in to your hunger cues,
stop at several stages during
the meal and ask yourself…am
I still hungry?
Everyone’s unique - the size
of each meal and the number
of times you eat each day is
very individual and depends on
your body size and activity
level. The one key point is to
listen to your body.
Avoid excessive hunger - eat
before you are starving, as this
will increase your chance of
over-eating.
Beware of mindless eating
triggers - if you are an
emotional-eater, acknowledge
it and try to identify your
feelings and deal with them
without resorting to food to
give you comfort.
Remember, food is to be
enjoyed, learn to eat slowly
and enjoy the taste and texture
of every mouthful.
From:
http://www.sanitarium.com.
au/health-andwellbeing/mindful%20eating
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law&YOU
The Law and You
Did you know that social
networking sites like Facebook,
Twitter and YouTube all ban
cyber bullying? Or that cyber
bullying can be illegal? If you
have been bullied online, have
seen bullying online or are
worried that you may have
bullied someone else online and
you don’t know what to do next,
you can get free, confidential
legal
advice
from
www.lawstuff.org.au.
Most people use the internet in
some way shape or form. It has
become a part of our daily lives.
The tragic death of Charlotte
Dawson recently highlights the
importance of knowing your
rights and staying safe on line.
What is cyber bullying?
Cyber bullying is when someone
uses SMS, e-mail, blogs, chat
rooms, discussion boards, instant
messages, or social networking
sites (such as Facebook and
Twitter) to behave in a way that is
cruel or hurtful. It includes
everything from posting nasty
comments and photos to
spreading rumours and making
threats.
It’s important to remember that
words and actions meant as a
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Eddie and
the
use would be threatening to harm
joke can end up really hurting
theatre someone. (Threats are illegal
someone.
Cyber bullying is serious because
companyunder a number of laws, and can
the target often feels like they
can’t escape.
Unlike bullying at school or work,
bullying online can happen
anywhere and at any time.
Cyber bullying can also be very
public, especially if photos or
comments are posted on sites
that can be accessed by anyone.
Even if photos or comments are
only sent to one person or a small
group of people, there’s a chance
that they’ll get out to others.
Once they’re out, they’re out
forever—and there’s no way to
control who sees them.
Is cyber bullying a crime?
Cyber bullying is banned by most
social networking websites and
can be a crime.
Website
administrators
can
remove pages with offensive,
harassing
or
intimidating
messages and photos and may
also ban cyber bullies from using
the site in future.
Cyber bullies may also be charged
and have to go to court
depending on the seriousness of
the bullying. For example, it is
illegal to use mobiles or the
internet in a way that is
menacing, harassing or offensive.
A ‘menacing’
even be considered assault.) A
‘harassing’
use
would
be
bothering someone over and over
again. An ‘offensive’ use is harder
to define. There is a thin line
between actions that are hurtful
and actions that are illegal. If you
use your mobile or the internet in
a way that is likely to really hurt
or anger a typical person, you
may be committing a crime. The
penalty for menacing, harassing
or offensive cyber bullying is up to
3 years in jail.
What can I do about cyber
bullying?
Whether you’ve been bullied or
called a bully, you have the right
to information, advocacy, advice
and support.
Some good online habits include
keeping your profile settings
private; only add people you
actually know as friends; if you’re
being bullied by someone online,
block them from contacting you
and consider reporting them to
the website administrator; keep
your log-in details private; and
only send pictures or personal
information to people you know
and trust.
From the desk of CONSUMER CONSULTANT
At the moment there are lots of changes in the
world of mental health. What with the new
Mental Health Act coming on the 1st of July,
changes to mental health rehabilitation &
support services such as Aspire and Mind, as
well as changes to drug and alcohol support
services; it can all feel a little unsettling. Things
can sometimes feel a bit out of our control.
So here are some tips for gaining more control
over your health and treatment.
TIP: Ask questions.
Here’s some others have found useful:
Can you tell me more about my
diagnosis and treatment options in
language I can easily understand?
Are there other treatments available?
What else can I do to help me feel
better?
Can you explain how my medication
works?
Where can I find more information?
What other supports are available?
TIP: When you are being treated by our service
you will be asked to develop a treatment plan
with your clinical therapist. It is important that
the plan reflects your values and hopes for the
future. There is a place for you to sign the plan
to show you been involved in making it.If you
don’t know what your treatment plan is, ask to
see it. You can also ask for a review of your plan
if you feel it is not working for you or needs
altering.
TIP: If you are finding it challenging to get your
voice heard, try taking a friend or advocate to an
appointment with you.
TIP: Make an Advance Statement; this is a plan
you can make outlining your wishes, especially
around treatment options, should you become
unwell.
TIP: You can ask for a second opinion.
TIP: You can ask your clinician to spend time
with your loved ones to explain what is
happening and how they can best support you.
TIP: If you are being treated involuntarily you
are entitled to have free legal aid to represent
you at hearings.
It’s your life. You are the expert on being you.
TIP:
It is common to have trouble
understanding when we have to take on new
information.
Ask for information to be
repeated, written down or explained in another
way if it is not clear to you.
If you have any questions, would like more
information or would like to discuss any issues
please don’t hesitate to contact me on 5561
9100 or email [email protected]
TIP: Learn about your rights.
Eila.
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Best wishes as the year continues,
From the desk of CARER CONSULTANT
Mindfulness.... What is it?
Mindfulness is the ability to calm your
thinking by focusing on what you are
sensing at that moment through smell,
sound, taste, feel and sight. It’s the
feeling of being relaxed and rested when
you listen to your favourite music or
tasting your favourite meal. By learning
simple mindfulness techniques, it is
possible to reduce stress, improve focus
and concentration and greater selfawareness. There are many techniques
for practicing mindfulness. Meditation is
one and focusing on your breathing is
another. You can practice mindfulness
exercises in a chair at home, lying down,
eating your dinner or listening to music.
Why not incorporate into your day?
Mindfulness is the ability to calm your
thinking by focusing on what you are
sensing at that moment through smell,
sound, taste, feel and sight. It’s the
feeling of being relaxed and rested when
you listen to your favourite music or
tasting your favourite meal. By learning
simple mindfulness techniques, it is
possible to reduce stress, improve focus
and concentration and greater selfawareness.
There are many techniques for practicing
mindfulness. Meditation is one and focusing on
your breathing is another. You can practice
mindfulness exercises in a chair at home, lying
down, eating your dinner or listening to music.
Why not incorporate into your day?
Simple exercises to get you started:
One Minute Exercise:
Sit in front of a clock or watch that you can use
to time the passing of one minute. Your task is to
focus your entire attention on your breathing,
and nothing else, for the minute.
Mindful Eating:
This involves sitting down at a table and eating a
meal without engaging in any other activities –
no newspaper, book, TV, radio, music, or talking.
Now eat your meal paying full attention to which
piece of food you select to eat, how it looks, how
it smells, how you cut the food, the muscles you
use to raise it to your mouth, the texture and
taste of the food as you chew it slowly. You may
be amazed at how different food tastes when
eaten in this way and how filling a meal can be.
It is also very good for the digestion.
Walking:
While walking you concentrate on the feel of the
ground under your feet, your breathing while
walking. Just observe what is around you as you
walk, staying IN THE PRESENT. Let your other
thoughts go, just look at the sky, the view, the
other walkers; feel the wind, the temperature on
your skin; enjoy the moment.
Cheers Alison
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Mental Health Staff Awards
We would love for consumers,
families, other professionals and
members of our communities to
nominate staff of South West
Healthcare Mental Health Services
for a staff award when they notice
them out and about living the
values of South West Healthcare.
Values include Caring, Respect,
Equity, Integrity and Excellence.
You can nominate anonymously
but we would also love to let our
staff know who has nominated
them.
South West Healthcare meeting
and their name published in the
South
West
Healthcare
newsletter. More important than
anything our staff gets direct
feedback from you about how
much their work is appreciated.
To nominate a staff member, go
the South West Healthcare
Community
Mental
Health
Services website, click the “Staff
Awards” link and complete the
brief nomination form.
Staff will receive a certificate of
nomination, recognition at an
important
Citrus Facial Refresher
A perfect facial mist to refresh face.
Servings: 4 small bottles
Ingredients
2 cups water
1 vitamin C tablet
Peels from 2 lemons
4 small plastic spray bottles (120mls)
Directions
In a small sauce pan, bring water to a boil. Add vitamin C tablet and
stir until dissolved. In a medium glass bowl, add the lemon peel. Pour
the hot water over the lemon peel and cover with plastic wrap. Allow
to steep overnight on the counter. Pour mixture into four (4 oz.)
plastic spray bottles, removing all but one piece of the lemon peel in
each bottle.
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A New
“Wise Choices” Group
A Group for discovering your Values and Life Directions
The group is for people who:
frequently feel upset or angry
have relationship problems
act impulsively or make bad decisions when under stress
are struggling to give up self‐harm or other forms of self‐destructiveness
feel empty or unsure of who they are
feel they don’t have a life worth living
are open to learning new ways of coping
willing to practice new skills in everyday life
Wise Choices Group
This group is a place where you can learn new ways to manage in your day to day life. The
group is like a warm interactive class; run by group therapists rather than teachers.
The ideas used in this group are based on the approach known as Acceptance and
Commitment Therapy (ACT ‐ pronounced as one word). This type of therapy looks at new
ways of dealing with difficult thoughts and overwhelming emotions, as well as exploring
what it means to live a meaningful life. The group involves some presentation of
information, discussion, activities to explore the topics presented and practice of skills.
The wise choices groups are separated into different modules which are based on levels of skill.
The beginner modules focus on:
Learning about thinking patterns, emotions and values
Reflecting on your own thinking patterns and emotions
Identifying your personal values
Introducing skills for relating to your thoughts and feelings in a way that frees you to
make different choices
Leanings about relationships and reflecting on your own patterns of relating
Learning ACT ideas and skills to address relationship difficulties.
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The more advanced modules focus on further education and practice of ACT concepts and skills
as well as support and learning to help you:
Identify steps in line with your values
Take these steps
Work with the barriers that inevitably arise.
Each module consists of 10 groups. All the groups go for two hours, with a short break in
between. There will be a maximum of eight group members in each group, and two or three
group leaders. South West Health Care will be trialling the first module which consists of 10
group sessions. If successful, it will be likely that South West Health Care will run the 2
additional
modules.
Please talk to MHS regarding this group if you are interested in participating. You can inform a
clinician or else you can contact Maya Raschel- Integrated wellness Co-ordinator at South West
Healthcare at 5561-9100
Another exciting opportunity to get a Voice Hearers group started in the regional teams.
Please have a look at the website to learn about what is available currently in Melbourne but
also to see if you might want to be a part of making these groups possible in your area.
www.prahranmission.org.au/hearing_voices.htm
Again if you find this interesting and would like to be a part, please contact :
Maya Raschel at 5561 9100
Mental Health Services are in the process of gathering
ideas and suggestions from service users regarding types
of groups that are needed in the area. Of course that also
means we need people to participate, co-facilitate and
possibly guide these groups in the future. At this stage
we are looking to initiate more supportive type groups
within the neighbourhood houses/ community houses in
the area to better utilize the houses but also to broaden
the communities awareness of thie under utilized
resource. Please don’t hesitate to phone, write or email
us with your ideas, suggestions and more importantlyyour motivation to participate! 
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These apps are of little or no cost to download. Many are available for both android and
apple products. If you have an app you use successfully for your mental health, let us know
and we can share it with others, e-mail to [email protected]. We intend to make this
section a regular feature of “Brainstorm”, the edition the focus is on mental health apps
that influence the senses.
eCBT Calm
Provides a set of tools to help you evaluate personal stress and anxiety,
challenge distorted thoughts, and learn relaxation skills that have been
scientifically validated in research on Cognitive Behavioral Therapy (CBT). Lots
of background and useful information along with step-by-step guides.
DBT Diary Card and Skills Coach
Based on Dialectical Behavior Therapy (DBT) developed by psychologist
Marsha Linehan, this app is a rich resource of self-help skills, reminders of
the therapy principles, and coaching tools for coping. Created by a therapist
with years of experience in the practice, this app is not intended to replace
a professional but helps people reinforce their treatment.
Optimism
Track your moods, keep a journal, and chart your recovery progress with this
comprehensive tool for depression, bipolar disorder, and anxiety disorders.
One of the most popular mood tracking apps available, with plenty of
features. Free.
iSleepEasy
A calm female voice helps you quell anxieties and take the time to relax and
sleep, in an array of guided meditations. Separately controlled voice and music
tracks, flexible lengths, and an alarm. Includes a special wee hours rescue
track, and tips for falling asleep. Developed by Meditation Oasis, who offer an
great line of relaxation apps.
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usefulRESOURCES
Websites and other info;
1.
http://www.sensoryworld.org/
This website provides a sensory world for all to explore.
2.
www.pinterest.com
Pinterest is a Free visual discovery tool that people use to collect ideas for their
different projects and interests. You can create your own account and search for ideas
on Sensory crafts and ideas.
3.
Sensory Diet Cards
Teach children to regulate their sensory system
with these Sensory Diet Cards. The colourful
illustrations help children understand when their
sensory systems have had "Too Much" or "Too
Little" and show easy activities to help them get
"Just Right."
The Five Senses
4.
The Five Senses is a fantastic Children’s
book that introduces all five senses in a fun
and easy way.
5.
MusicalRelaxation.com
A free radio station that plays relaxation music. You can also download them
for free at this website.
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wordFIND
Sensory Words
Page | 15
TASTE
TOUCH
SMELL
SIGHT
SOUND
FEEL
RELAXATION
MOVEMENT
CALMING
ALERTING
SENSORY
MUSIC
FEELINGS
AWARENESS
TEXTURE
TACTILE
clasSIFIEDS
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Contact the Participation Team
on 55619100 or [email protected]
Postage
Paid
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