108 Bargara Rd
Bundaberg East, Qld, 4670
"STRONGER TOGETHER" is a weekly column where Tanya explores key issues. This week Tanya discusses how to break free from negative meaning making by recognising when it becomes unhelpful and using mindfulness practices to reframe experiences and foster resilience.
By IMPACT Community Services Managing Director Tanya O'Shea
Last week, I delved into the concept of "meaning making"—the way we assign significance to life’s events, both good and bad. It’s a natural process, as we strive to understand our experiences and make sense of what happens to us. However, as I mentioned, while meaning making can help us find purpose, it can also lead to distress when we become too focused on negative interpretations.
Take, for example, someone overlooked for a promotion at work. They might begin to internalise this as personal failure, a sign that they are not good enough. In this case, meaning making leads to a cycle of self-doubt and anxiety, trapping them in a story that isn’t serving their mental wellbeing.
If you’ve found yourself in a similar situation—where your interpretation of an event is fuelling stress, frustration, or feelings of inadequacy—what can you do?
The first step is recognising when meaning making is becoming unhelpful. Pay attention to your internal dialogue—are you fixating on a narrative of blame, self-doubt, or hopelessness? If so, then it may be time to shift your focus. Instead of continuing to ask, "Why did this happen to me?" or "What does this mean for my future?" focus on the present. This doesn't mean dismissing your feelings, but rather stepping back and assessing whether your interpretation is contributing to your wellbeing or undermining it.
Mindfulness practices can help break the mental loop of negative thinking. In moments where the narrative isn’t serving you, try these steps to regain control of your thoughts:
Now, let’s revisit the scenario of someone being overlooked for a promotion. Instead of viewing it as failure or ruminating on what they did wrong, the person could reframe it as an opportunity to reassess their career goals, gain new skills, or seek feedback. By letting go of the negative meaning, they can refocus on what’s within their control and use the experience as a springboard for growth. This shift in perspective frees them from the cycle of self-doubt and allows them to take steps toward their goals with renewed clarity.
In moments when meaning making isn’t serving you, it’s helpful to remember that life is full of twists and turns. As Greek philosopher Heraclitus wisely said, “The only constant in life is change.” Though some changes may feel monumental, they are just moments in a longer journey. By accepting it, we learn resilience. And by embracing the present, we can find peace in knowing that we can handle whatever comes next—one moment at a time.
"STRONGER TOGETHER" is a weekly column where Tanya explores key issues. This week Tanya discusses how meaning-making during challenging times can shape our understanding and resilience, emphasising the importance of mindfulness and balanced perspectives in navigating life’s uncertainties.
By IMPACT Community Services Managing Director Tanya O'Shea
Life is filled with moments that shape our understanding of ourselves and the world around us. Some of these moments are joyful, filled with laughter and love, while others can be painful, leaving us feeling lost and uncertain. It’s during these challenging times that we often become fixated on a single event, attaching deep meaning to it. This process, known as meaning-making, is how we strive to understand and interpret life’s complexities.
Consider the story of Sarah, a talented artist who lost her studio in a fire. For months, she dwelled on that moment—the flash of flames, the destruction of her work, and the overwhelming sense of loss. In her mind, that single event defined her future, clouding her ability to see beyond the pain. Yet, it was only through a supportive community and her own resilience that she began to reconstruct her narrative. Sarah learned that while the fire was a significant moment in her life, it did not have to dictate her entire story.
Meaning-making can be both beneficial and detrimental. On one hand, it allows us to derive personal significance from our experiences, fostering resilience and a sense of purpose. Sarah eventually found strength in her journey, using her art to express her grief and recovery. Her story became one of transformation, demonstrating that moments of hardship can lead to profound personal growth.
On the other hand, when we overemphasise negative interpretations, we can trap ourselves in a cycle of overthinking. We become so focused on a moment of pain that we fail to recognise the ebb and flow of life. This fixation can prevent us from moving forward, holding us captive in a narrative that does not serve us. As we navigate life’s inevitable changes, it’s essential to maintain a balanced perspective.
Change is the only constant in life, yet many of us resist it, troubled by uncertainty. We strive for control, crafting plans to shield ourselves from pain and mitigate difficulties. However, no matter how meticulously we plan, life will always surprise us. Embracing the reality that “this too shall pass” can offer comfort. Joy, love, and peace coexist with suffering and grief; both are integral parts of the human experience.
As we observe Mental Health Month, it’s a reminder to cultivate mindfulness. By anchoring ourselves in the present moment, we can appreciate that the only time we truly have is now. Instead of allowing the past to dictate our narrative, we can focus on the steps we take today. Each moment, whether joyful or painful, offers an opportunity for growth and reflection.
Ultimately, while some moments feel defining, they are just that—moments. Life is a series of experiences, each contributing to our understanding of ourselves. By practicing meaning-making in a balanced way, we can harness our experiences to foster resilience, find purpose, and navigate the uncertainties of life with grace. Let’s embrace change, allow ourselves to feel, and remember that every moment is a chance for renewal.
"STRONGER TOGETHER" is a weekly column where Tanya explores key issues. This week Tanya discusses the profound impact of diverse lived experiences in mental health and the importance of recognising and valuing these perspectives to foster a compassionate and understanding community.
By IMPACT Community Services Managing Director Tanya O'Shea
Mental health affects everyone in unique ways, but the power of lived experience is what truly brings us together. Whether you are directly affected or supporting someone through their journey, your perspective matters.
It’s important to recognise that lived experience is not a one-size-fits-all concept. Experiences vary dramatically depending on individual circumstances, and appreciating this diversity is essential to building a more compassionate and understanding community.
Take, for example, a mother caring for a child diagnosed with a mental illness. Her lived experience is rooted in love, concern, and the daily effort to advocate for her child’s needs. From the outside, it may seem like a routine of doctor’s appointments, therapy sessions, and careful monitoring, but her journey runs much deeper. She has to balance her child's emotional ups and downs while learning the triggers that lead to meltdowns or depressive episodes. There are sleepless nights, relentless advocacy for school accommodations, and the constant challenge of feeling the need to justify her child’s behaviour to others. Most days, she ‘armours up’, putting on a brave face, yet inside she carries the burden of the unknown. Uncertain of each new day while unequivocally hopeful for her child’s future.
Now, contrast that with the lived experience of someone personally diagnosed with a mental illness. Their journey may include coping with the internal struggles of anxiety or depression, managing medications, and balancing life amidst the weight of stigma. This person might spend their days combating thoughts that are difficult to articulate, feeling disconnected from friends or family, and dealing with the isolating effects of their condition. They might wrestle with the uncertainty of whether they will ever feel "normal" or wonder if others see them as a burden. But despite these challenges, their lived experience fosters resilience, self-awareness, and, often, a deeper understanding of their own needs and strengths.
Then there’s the experience of a husband supporting his wife through her mental health journey. His lived experience is about emotional strength and patience as he navigates the highs and lows associated with her symptoms. He might wake up to find that his wife is struggling to get out of bed or battling overwhelming feelings of despair. In those moments, his role is to provide support, a safe space, and encouragement without judgment. He learns to identify potential triggers and supports her to develop coping strategies, all while shouldering his own emotional toll. He, too, grows in resilience and empathy, even though his experience is different from that of his wife.
Each of these perspectives is distinct, yet all are united by a common thread: the profound impact of mental health on individuals and their loved ones. While some are not living through the illness themselves, their lived experience is no less valuable. As a community, it is imperative that we recognise and honour this.
The collective wisdom derived from these varied lived experiences can drive meaningful change. Recognising and integrating these diverse perspectives allows us to foster a community where empathy and understanding prevail, paving the way for a more inclusive and supportive environment for all. Only then can we unlock the full potential of our community and achieve truly amazing things together.
"STRONGER TOGETHER" is a weekly column where Tanya explores key issues. This week Tanya discusses how embracing pain and choosing long-term happiness over temporary pleasure can lead to lasting wellbeing.
By IMPACT Community Services Managing Director Tanya O'Shea
In life, it’s essential to acknowledge not just the role of pleasure and happiness, but also the experience of pain. Mental and emotional pain is a universal part of life, yet how we respond to it can profoundly affect our overall wellbeing.
Pleasure offers a quick escape from pain. It’s easy to reach for something that feels good in the moment, whether it’s indulging in comfort food, scrolling through social media, or binge-watching a show. These activities offer temporary relief by stimulating the brain's dopamine response, but they don’t address the root causes of pain.
Consider Alison, a young professional who used alcohol to wind down after work. Initially, it eased her stress, but over time, she needed more to achieve the same relief. What started as occasional drinks turned into a nightly habit. The temporary pleasure masked her underlying anxiety, and her mental health declined as deeper issues remained unaddressed. This cycle of short-term pleasure left her disconnected and struggling. Her reliance on alcohol, which provided short-term relief from the discomfort she was feeling, created a devastating cycle, yet left the underlying pain unresolved.
Pain, when faced head-on, can become a catalyst for long-term happiness. Acknowledging the feeling and allowing ourselves to face it rather than trying to numb it, stuff it down or run from it, can open the door to self-reflection and healing.
Happiness is a more lasting antidote to pain. It comes from deeper, more meaningful experiences like connection, growth, and purpose. While happiness doesn’t erase pain, it helps us cope with it in healthier ways. Building strong relationships, for example, can provide support when we’re struggling. Engaging in activities that challenge us, like learning a new skill or pursuing a passion, can help us process pain, turning it into personal growth.
Take Jack, for instance, who found himself stuck in a job he hated. The daily frustration and stress took a toll on his mental health, but rather than ignoring his unhappiness or searching for short-lived relief, he decided to take action and make a change. He returned to school to pursue a career he was passionate about. Though the journey was challenging, and the pain of uncertainty was real, the eventual sense of fulfillment and long-term happiness far outweighed his initial discomfort.
In the end, life isn’t just about avoiding pain or chasing pleasure. Pleasure has its place, but it can’t sustain us. Happiness, built on connection, purpose, and self-awareness, offers a more enduring path through both the highs and lows of life. By embracing pain and choosing happiness over temporary pleasure, we are giving ourselves the best chance to foster lasting wellbeing.
"STRONGER TOGETHER" is a weekly column where Tanya explores key issues. This week Tanya discusses the essence of allyship, emphasising its importance as a continuous commitment to action, listening, learning, and advocating for marginalised communities to create a more just and equitable world.
By IMPACT Community Services Managing Director Tanya O'Shea
Prior to commencing work in the not-for-profit space over 25 years ago, I had no idea what a not for profit was, how they operated or the important role that the sector plays within communities. Recognising and advocating for key services and highlighting to funding bodies the social impact being created is essential, ideally demonstrating improvement in quality of life, reductions in inequality and poverty and improved health outcomes for some of the most marginalised.
Allyship was a term that was completely foreign to me, however it is important in a conversation about the value that not for profits provide. It is more than just a term; it’s a commitment to action, a conscious choice to stand up for those who experience harm, oppression, and exclusion. As someone who strives to be an effective ally, I’ve learned that this journey is as much about listening and learning as it is about advocating and trying to be heard by key decision-makers.
At its core, allyship is about recognising the privileges we hold and using them to advocate for and support marginalised communities. It's about asking the right questions and being genuinely curious about the experiences of others, starting with a simple, yet profound, question: "What is the most helpful thing that we could do right now?" This isn’t just a polite inquiry; it’s an invitation to understand someone else's reality, to step outside your own experiences, and to offer support in a way that is underpinned by self-determination and enables the person to maintain their dignity.
Effective allyship requires us to listen without judgment and with the intent to learn. It’s not enough to just hear words; we must understand the lived experiences behind them. This means seeking knowledge independently, not placing the burden of education on those we wish to support. We should continually educate ourselves, using credible resources to better understand the issues faced by those we are advocating for.
One of the most challenging aspects of being an ally is recognising when to step back. It’s essential to be aware of the space we occupy and to ensure that marginalised voices are centred in discussions that affect them. Our role is not to dominate the conversation but to amplify the voices of those who are often unheard.
Allyship also involves a willingness to be corrected and to grow from those experiences. Mistakes are inevitable, but it’s how we respond to them that matters. When someone tells us we’ve gotten it wrong, the appropriate response is gratitude, an apology, and a commitment to do better.
Importantly, allyship isn’t about seeking recognition or accolades. It’s about standing in solidarity, sometimes quietly and sometimes boldly, while always being mindful of the potential risks to both us and those we support.
Ultimately, allyship is not a one-time act but a continuous commitment to standing up for others and working toward a more just and equitable world. Your actions, no matter how small, can make a significant difference.
"STRONGER TOGETHER" is a weekly column where Tanya explores key issues. This week Tanya discusses the urgent need for increased funding for community-based mental health services in Queensland to address the growing demand and prevent crises.
By IMPACT Community Services Managing Director Tanya O'Shea
As the Managing Director of IMPACT Community Services, I have witnessed the profound struggles facing individuals in our community when it comes to mental health. The increasing demand for community-based mental health support in Queensland is undeniable, yet the resources available to meet this need are woefully inadequate. Queensland’s community-based mental health sector remains one of the lowest funded in the country, leaving too many of our residents without the help they desperately require.
At IMPACT, we are on the frontline, providing essential services that make a real difference in people’s lives. Our programs, which are often led by peer support workers with lived experience, offer empathetic and immediate care to those who need it most. These services are not just beneficial; they are vital in preventing mental health crises and helping individuals rebuild their lives, whether that means securing employment, reconnecting with loved ones, or simply regaining a sense of normalcy.
However, despite our proven ability to deliver these critical services, we are constrained by inadequate funding. This lack of resources can delay essential support for those in need, sometimes with devastating consequences. It is clear that while clinical care is crucial, community-based services like ours play an equally important role in the mental health landscape.
This is why IMPACT Community Services is standing with the Queensland Alliance for Mental Health in advocating for greater funding for community mental health support. We fully endorse their call for an additional $150 million in recurrent state funding, which would ensure that all Queenslanders can access the care they need within their own communities.
With the upcoming state election, we urge local candidates, Ms Bree Watson (LNP for Bundaberg) and Mr Tom Smith MP (Member for Bundaberg - Labor), to commit to this essential funding. Too many Queenslanders are slipping through the gaps. The time for action is now. By investing in community-based mental health services, we can prevent crises, support recovery, and ultimately, save lives. Together, we can make a difference. I encourage everyone to join us in this crucial campaign.
"STRONGER TOGETHER" is a weekly column where Tanya explores key issues. This week Tanya discusses how losing her sense of taste and smell due to illness led her to rediscover the importance of engaging all her senses mindfully in daily life.
By IMPACT Community Services Managing Director Tanya O'Shea
Imagine waking up one day and realising you can’t taste your morning coffee or smell the fresh sea air. This happened to me recently due to an illness, and it profoundly changed my perception of the world. After several days without taste and smell, I became more attuned to my remaining senses and started to truly appreciate what I had temporarily lost.
The most vivid reminder of the power of our senses came when I was pregnant and experiencing debilitating morning sickness. Certain smells in our home would set me off at random times, day and night. While a vacation provided relief, the symptoms returned the moment I smelled those familiar scents again – a vivid reminder of the power of our senses, and the link between smell, mood, and even physical health.
As a parent, I’ve watched my children explore the world with all their senses. When they were toddlers, everything was an opportunity for discovery— looking, listening, smelling, touching, and tasting (unfortunately nothing was off limits with what went in their mouths). Their sensory world was vibrant and all-encompassing.
But as they grew older, I noticed a shift. Emotions ruled their world, and sensory experiences became more selective, often reduced to the visual and auditory input they received from screens.
This is a common occurrence in our modern world, where we are bombarded with stimuli, particularly through devices that demand our constant attention. Whether it’s the incessant noise of urban life or the visual assault of screens, our senses are often overwhelmed, leading us to unconsciously close off from the full spectrum of sensory experiences.
I found myself guilty of this, too—so focused on getting through the day that I rarely paused to truly engage with my environment. I had forgotten the simple joys of savouring a meal, feeling the warmth of the sun, or listening to the subtle sounds of nature.
But all is not lost. If you’re reading this and recognising that you, too, may have dulled your senses, there’s hope. Reawakening your sensory awareness is possible with a little intentional practice. Start small, with just a few minutes a day. Choose a sense you’d like to focus on and try these simple exercises:
It’s easy to overlook the sensory richness around us. By reconnecting with our senses, we bring more mindfulness and enjoyment into daily life. So today, pause, breathe, and rediscover the world through your senses—you might just find a new appreciation for the simple pleasures of life.
"STRONGER TOGETHER" is a weekly column where Tanya explores key issues. This week Tanya discusses the importance of balancing listening and speaking in conversations, especially when dealing with habitual interrupters, and offers strategies for responding gracefully to ensure everyone feels valued and understood.
By IMPACT Community Services Managing Director Tanya O'Shea
William Hazlitt once said, “The art of conversation is the art of hearing as well as being heard.” This wisdom rings true, especially when we encounter habitual interrupters in our daily interactions.
Being interrupted mid-way through a sentence can be frustrating. A former work colleague used to do it continually, mainly because we never gave him a reason not to. We got used to him doing it and allowed it to happen repeatedly. One day it wore thin, and eventually someone unleashed in a moment of frustration retorting, "please just let me finish what I was saying!"
In hindsight, it was probably a conversation that we should have had with him sooner. It could have also been handled differently and instead of biting our tongues and nodding intently to his contribution, we could have brought this to his attention in a different way.
Before we get into that though, why is it that some people tend to be habitual interrupters?
For some, it may be linked to culture, where misunderstandings can result due to there being no universal acceptable standard of the average length of a pause in a conversation. Some cultures will have different etiquettes when it comes to conversations and may see an opportunity to jump in and take over when the other person takes a moment to pause.
Perhaps it is a result of a big and busy family, especially if you are the youngest in the family and talking over the top of others is the only way that you are able to be heard. This behaviour and way of conversing therefore becomes the norm, and transitions with the person through to adulthood.
It could also be due to neurodiversity, where a person does not mean to interrupt but rather their urge to speak or share their thoughts cannot be contained within them.
The reality is that irrespective of the reason for why people interrupt, we will all experience an interrupter at some stage of our lives, and the best skill that we can bring to the table is to respond with good grace and leave the other person able to preserve their dignity.
The passive-aggressive approach that I referred to earlier is probably not the best way to preserve or enhance a relationship. Instead, you could find ways to acknowledge their excitement or interest, while also ensuring that your voice is heard. Encouraging their input after you have finished talking or addressing the matter one on one with them to share how it makes you feel when they interrupt or talk over the top of you, may be another way to create a shift in the behaviour.
Having a real-life conversation is rarely scripted, well thought through or delivered in a way that hits the mark every time. Conversations can be messy, awkward, and filled with faux pas that can at times leave us walking away and wondering what just happened. The reality is that if we really want to improve the art of conversation, we need to practice listening – using the theory that we have two ears and one mouth for a reason – and not just focus on the words that we use.
And when the time is right to reclaim our voice, we have a strategy to respond to an interrupter with grace and in a way that leaves the other person feeling like they want to connect with us again in future.
Ultimately, mastering the art of conversation means balancing the act of hearing and being heard, creating a space where everyone feels valued and understood.
"STRONGER TOGETHER" is a weekly column where Tanya explores key issues. This week Tanya discusses the importance of vocational education and skills training, highlighting its practical benefits, personal success stories, and the diverse pathways it offers for lifelong learning and career development.
By IMPACT Community Services Managing Director Tanya O'Shea
Philosopher Eric Hoffer once said, ‘The person who has finished learning is preparing to live in a world that no longer exists.’
In a world of rapid change, you can probably see his point. As we celebrate National Skills Week from 19-25 August 2024, it’s an opportune moment to reflect on the diversity, strength, and importance of learning, particularly in vocations and industries that encourage hands-on, practical learning. This year, we shine a light on the many pathways that vocational education and skills training provide, challenging outdated myths and showcasing the real-world benefits of preparing people with industry specific skills that they have learned on the job.
Creating individualised pathways for learning is imperative. Perhaps you are planning your first job, wanting to take up a hobby or are embarking on a career change. Not everyone is interested in going to university, and National Skills Week is a great opportunity to take stock and explore alternative learning pathways. What are you interested in? What type of environment do you like to work in? Do you like to work with people, or do you prefer to operate behind the scenes?
Vocational training is often misunderstood, with lingering perceptions that it’s a less valuable alternative to traditional academic pathways. Having worked as a workplace trainer early in my career, and supporting my son to complete two trades, I have seen first-hand the wealth of opportunities that this pathway creates. People receive practical experience, qualifications and transferrable skills that are valued by employers across a range of industries. From small beginnings, significant achievements are possible, and nowhere is this more evident than in the personal stories of those who have thrived through such pathways.
Take, for instance, a young 16-year-old from a single-parent family who recently completed her training. Despite facing numerous health challenges, she persevered and earned her certification just two months ago. Today, she is employed at a local aged care facility, where she is not only enjoying her new role but also flourishing in a supportive environment that is encouraging her to continue to learn and grow. Her journey, while not unique, is a powerful reminder of the role that vocational training can play in transforming lives, offering hope and opportunity where there once might have been uncertainty.
One of the key strengths of vocational education is its focus on practical learning. Training programs provide hands-on experience with industry-relevant equipment, ensuring that learners are well-prepared for the realities of the workplace. But beyond just the technical skills, these programs also offer personalised support. Trainers and mentors play a crucial role, offering guidance, encouragement, and even emotional support, helping individuals to overcome personal challenges and build confidence in their strengths and abilities.
Learning is uncomfortable. When we start, we can feel out of our depth, and the imposter syndrome can start to kick in. We might try and fail a few times, but with perseverance and determination we get there.
From small steps, big things can indeed grow, and every individual has the potential to succeed when given the right support and opportunities.
What is something new that you could learn this National Skills Week?
"STRONGER TOGETHER" is a weekly column where Tanya explores key issues. This week Tanya discusses the benefits of cold-water swimming, highlighting its ability to reduce stress, aid muscle recovery, and boost dopamine levels.
By IMPACT Community Services Managing Director Tanya O'Shea
Engaging in practices that improve my mental and physical wellbeing are prioritised and always find space in my calendar. Willingly submerging myself in cold water however has never made my top 10 self-care list. Seriously, who really wants to stand under a cold shower, dive into the ocean or plunge into a concrete swimming pool in the middle of winter?
As a fair-weather swimmer (someone who avoids cold water like the plague), I am constantly in awe of those who embrace a cold-water dip to experience the exhilaration that they get after a swim.
My husband is one such person who loves to swim in the ocean every weekend. We have experienced a few bitterly cold winter weeks recently and it didn’t deter him – the colder the better, no wetsuit to protect him, and not even rain would keep him out of the water. Even when on holidays, it doesn’t matter where we are or what time of year, he is always on the lookout for a beach where he can sneak off for a quick dip.
Swimming at Bargara during winter is considered doable by most locals (average water temperature between 16-20 degrees) once you ‘get used to the water.’ At those temperatures, the water is considered ‘cooler’, with cold water temperatures considered to sit around 15 degrees or below. At this temperature, people will generally feel a chill from the moment they enter the water and may experience ‘an ice-cream headache’, or commonly say ‘I feel like my brain is freezing over.’
My reaction to this whole cold water swimming thing is ‘why on this glorious earth would you?’
Interestingly, there is some solid evidence-based research to support the practice. Science supports anecdotal evidence that there are lasting effects for those willing to embrace an outdoor dip, and people are becoming more aware of how cold-water immersion can positively affect the human body.
So, what is the science telling us?
Cold water ocean swimming requires a mix of mental and physical fortitude and is certainly not for everyone. In the spirit of embracing new experiences and recognising that the things that we resist most are usually the things that we need most, perhaps it is time to take the plunge. If you happen to see me, please send me some sign of encouragement, and remind me what a great thing I am doing for my health and wellbeing!
"STRONGER TOGETHER" is a weekly column where Tanya explores key issues. This week Tanya discusses her transformative experience of unplugging during a retreat in the bushland of northern New South Wales, highlighting the benefits of disconnecting from technology and offering practical tips for incorporating unplugging into daily life.
By IMPACT Community Services Managing Director Tanya O'Shea
How often have you travelled to a place where you’ve been warned there’s no Wi-Fi, internet, or mobile phone reception, only to arrive and find out it’s actually true? A bit of doubt had crept in because, well, it's the 21st Century.
I was recently hit with this reality during a trip to the bushland in northern New South Wales.
The sudden (like this was new information) realisation, that I can’t reach the external world, and they can’t reach me. What was that feeling coming over me? Fear? Panic? No, that’s not it. Perhaps it was a hint of anxiety? No, not that either. As I took a deep breath and come to terms with what I was faced with for the next three days, I dug deep within and really connected with the feeling. The feeling was familiar but unexpected: excitement!
The setting was idyllic: bushland, a campfire, three nutritious meals a day, endless coffee, and a group of social impact leaders from across Australia. No screens or devices to distract us, just the opportunity to rest, recover, share, learn, and connect with others. For some, it was also a chance to reconnect with ourselves.
Unplugging is a genuine reset that allows you to disconnect from the obligations of daily life. I had read about the benefits of unplugging before but had never been ‘brave’ enough to try it. Improved sleep, better physical and mental well-being, reduced stress, improved focus, and strengthened relationships were all promised benefits.
During the retreat, there were a few other factors that contributed to the experience: an unfamiliar environment, a collective of kind and generous people (who were also strangers), a picturesque bushland setting, and a flexible program that encouraged participation and collaboration while balancing the need for solitude.
While this combination might have been overwhelming for some, I found it energising. I felt deeply connected to the land and the people, fully immersed in my surroundings. It was an indulgence that led to quality conversations, deep listening, and loads of belly laughs, while also providing the opportunity to reflect on what is important and what I need to let go of. Would that have been possible without unplugging? I doubt it.
The best part of this experience was realising that I didn’t need to leave home to create an unplugged experience. Switching off notifications, turning my phone to flight mode, and putting my phone in a drawer or on charge in another room when I arrive home have become new daily practices that are already having a noticeable impact on my mental wellbeing.
Unplugging doesn’t have to mean a three-day retreat in the bush. It can be as simple as setting aside an hour each day to disconnect from your devices. Here are a few suggestions to help you get started:
By incorporating these practices into your daily routine, you can experience the benefits of unplugging without needing to go off the grid completely. Give it a try and see how it transforms your life!
"STRONGER TOGETHER" is a weekly column where Tanya explores key issues. This week Tanya discusses the recent TikTok trend of “bed rotting” as a form of self-care, offering mental restoration and self-awareness, while also cautioning against its overuse due to potential physical and mental health risks.
By IMPACT Community Services Managing Director Tanya O'Shea
Have you heard about the new TikTok trend called “bed rotting”? While the name might conjure images of filthy mattresses in need of replacement, bed rotting is actually being embraced as a legitimate form of self-care. It involves spending extended periods in bed, not necessarily sleeping, but resting, relaxing, and disconnecting from the outside world. This practice, while unconventional, can provide a unique form of restorative idleness that goes beyond physical recuperation.
In our fast-paced world, the idea of lying in bed all day can seem indulgent, even lazy. However, the pressure to be constantly productive is overwhelming and often counterproductive. True rest is a state where we allow ourselves to be unproductive, to let our minds wander, and to exist without a to-do list. This is where bed rotting comes into play.
Through my own experience, I’ve come to appreciate the value of this practice. Initially, my extended time in bed was out of necessity—my body demanded rest to recover from illness. But, as days passed, I noticed subtle shifts in my mental state. The constant drive to do more began to ease, replaced by a gentle acceptance of my current state. The act of simply being, without the pressure to perform, was profoundly healing.
In these moments of stillness, I found a deeper form of rest that went beyond the physical. It allowed me to reflect, to process, and to reconnect with myself in a way that busy schedules seldom permit. Bed rotting gave me the space to listen to my body and mind, to acknowledge my limits, and to honour them without guilt. This practice can lead to reduced stress, improved mental clarity, and a stronger sense of self-awareness.
However, it’s important to recognise the potential downsides of bed rotting. Prolonged inactivity can lead to physical issues such as muscle stiffness, poor circulation, and even a decline in overall fitness levels. Mentally, it can sometimes foster feelings of isolation or depression if not balanced with social interactions and physical activity. Spending too much time in bed can also interfere with sleep patterns, causing difficulties falling asleep or staying asleep at night, and leading to a disrupted circadian rhythm. Moreover, the habit of retreating to bed as a coping mechanism can become problematic if it starts interfering with daily responsibilities or relationships.
Like any self-care practice, moderation and mindfulness are key. Bed rotting should be a deliberate choice, not an escape from life's challenges. As unconventional as it may seem, it’s a reminder that in today's demanding world, self-care isn’t always about action or improvement; sometimes, it’s about the simple act of doing nothing. For the most part, though, doing nothing from time to time isn’t a dangerous health risk. In fact, making people feel “lazy” or otherwise less-than for giving themselves a break sends a pretty harmful message. Embracing this practice can lead to a more balanced, less stressed, and ultimately healthier existence when done mindfully and in moderation.
So, next time you find yourself yearning for a day in bed, consider it a radical act of self-care, but also remember to balance it with activity and engagement. Your body, mind, and spirit will thank you for it.
"STRONGER TOGETHER" is a weekly column where Tanya explores key issues. This week Tanya discusses the National Rally Against Violence, where our community gathered over the weekend at Lions Park in North Bundaberg to unite against violence and declare that it has no place in our lives, homes, or hearts.
By IMPACT Community Services Managing Director Tanya O'Shea
At 2pm tomorrow, Saturday 27 July 2024, our community will gather at the Lions Park in North Bundaberg for a cause that transcends individual differences and speaks to our shared humanity: the National Rally Against Violence.
Some may question the impact of a rally. How can a mass meeting of people truly effect change? It’s a fair question. Measuring the direct outcomes of a rally—whether it shifts policies, changes minds, or eradicates violence—is complex. But perhaps we should shift our perspective. Instead of focusing solely on quantifiable results, let’s recognise the intrinsic value of our collective voice - where the actions taken are just as important as the direct impact or resulting change.
By participating in tomorrow's rally, we join a larger movement, transforming individual voices into a powerful chorus. It’s more than a gathering; it’s a statement—a resounding declaration from the frustrated community that violence has no place in our lives, our homes, or our hearts.
“We are here. We care. We will not tolerate violence.”
Violence doesn’t emerge out of nowhere. It’s learned, absorbed, and perpetuated. As adults, parents, and older siblings, our behaviour significantly influences the malleable, still developing minds of children. Harsh words, controlling actions, and physical aggression create and reinforce a culture of violence, which can be perpetuated across generations. When such behaviours are witnessed and experienced, especially by young people, they become normalised and are often repeated.
It’s time to break the cycle.
Seeking safe spaces to learn alternatives—to self-regulate, manage anger, and respond without violence—is not weakness. It’s strength. It’s courage. It’s acknowledging that change begins within us.
The National Rally Against Violence isn't just about making noise; it's about demanding meaningful change. As a community, we are calling for:
Equipping them to respond with empathy and understanding, addressing survivors’ needs.
Local organisations play a critical role in combating violence. More funding means expanded reach and impactful change.
And so, tomorrow, let’s make our presence felt and our voices heard, Bundy. I’ll be there, not just as an individual, but as part of the community demanding change, standing side by side with survivors, and speaking for those victims that cannot speak for themselves. Collectively, our voices will rise, sending a message loud and clear: "Enough is enough. Violence is not welcome here." I hope to see you there.
"STRONGER TOGETHER" is a weekly column where Tanya explores key issues. This week Tanya discusses essential winter wellness practices to help us stay healthy during the cooler months.
By IMPACT Community Services Managing Director Tanya O'Shea
The novelty and romanticism of winter – chunky knits, hot chocolate by the fireplace – often eludes us Queenslanders. However, many of us appreciate the respite from summer's scorching heat. Some relish the crisp mornings, snuggled under the doona, pressing snooze on the alarm for those precious extra minutes. Others, like tradies and farm workers, enjoy the cooler working conditions winter offers.
While a few months of dark mornings and westerly winds might seem insignificant, the reality is different. Viruses and illnesses proliferate, impacting our homes and workplaces. It raises the question: is there a winter wellness practice to help us stay healthy during these cooler months?
Despite the urge to hibernate, maintaining healthy habits is crucial for immunity and energy. Here are my top tips to nurture you through winter.
So, as you navigate the winter months, stay warm and embrace these small but essential practices as part of your daily routine. By doing so, you'll stay healthy and energised, ready to sprint out of the blocks when spring arrives.
"STRONGER TOGETHER" is a weekly column where Tanya explores key issues. This week Tanya discusses how proactive mental health practices, such as those outlined in “Creative First Aid” by Caitlin Marshall and Lizzie Rose, can build emotional resilience and help manage crises effectively.
By IMPACT Community Services Managing Director Tanya O'Shea
Imagine a beautiful sunny day at the beach. Filled with families and lined with volunteer lifesavers. Suddenly a mother is screaming from the foreshore that her son is being dragged out to sea. Caught in a rip, the lifesavers know that the best thing to do is to swim with the tide with a calm sidestroke, instead of fighting against it. Yet this young boy is being pulled under and they can see that he is quickly becoming exhausted. Fortunately, they retrieve him from the water, check for responsiveness, and begin CPR while those on the beach call emergency services. In this situation, their swift actions and training are the difference between life and death.
Now, consider a different kind of emergency: a mental health crisis. A person is visibly distressed, perhaps experiencing a panic attack or severe anxiety. A trained mental health first aider steps in, offering reassurance and guiding them through breathing exercises until professional help arrives.
Two very different scenarios yet both depend on the training and assistance from others to determine the outcome. Always good to know that others are trained to respond and can assist to these types of crises when needed. But what about our personal responsibility when it comes to a crisis. Could we be better prepared to manage a crisis before it hits?
Let’s start again. Imagine a beautifully sunny day at the beach. You are reflecting on the argument that you just had with your partner. Fighting with heightened emotions in those extreme moments has left you feeling fatigued, exhausted and depleted as you begin to be pulled under by the emotional riptides that have become a daily part of your life. Becoming more regular, more consistent, these arguments are leaving you disorientated, and you are starting to lose sight of the horizon. While this is a very different scenario to the first, preparation and training can still play a key role. And you can be more in control of the outcome.
Since starting my psychology degree over 20 years ago, an aphorism attributed to psychologist Carl Jung stuck with me, ‘What we resist persists.’ It suggests that we actively avoid or fight against problems or fears – the reality is that it is just not in our DNA to embrace pain or painful thoughts. But what if we could build our emotional resilience in a proactive way, in a few minutes a day, while having some fun along the way?
Enter Creative First Aid, a concept explored in the book “Creative First Aid: The Science and Joy of Creativity for Mental Health” by Caitlin Marshall and Lizzie Rose. Creative First Aid is about nurturing oneself. It’s a proactive approach to mental health, encouraging individuals to engage in activities that foster joy, calm, and a sense of accomplishment.
Marshall and Rose explore how mindfulness, play, and creative expression can serve as powerful tools for grounding and emotional resilience. They delve into the science behind creativity and its profound impact on mental wellbeing. Creativity is more than just artistic expression; it’s a way of thinking and experiencing the world that can foster mental flexibility, reduce stress, and enhance overall life satisfaction.
“Creative First Aid” offers an array of quick and simple yet effective activities. For instance, the “Five Senses Reboot” is a fast and impactful grounding technique for moments when you feel overwhelmed. By tuning into each sense—sight, sound, touch, smell, and taste—we signal to our nervous system that it’s okay to calm down and slow our breathing. Verbally identifying five things you can see, four things you can hear, three things you can touch, two things you can smell, and one thing you can taste serves as a mindful regulation action that keeps you present and grounded.
Another recommended activity is “Blind Contour Drawing.” Choose something to draw, set a timer for about one minute, and sketch the object without looking at the page or lifting your pen. This practice brings us back to the present, quiets our inner critic, and with regular practice, strengthens our ability to embrace imperfections and become less attached to our work, making us more receptive to constructive criticism.
By incorporating creativity into our daily routines, we are intentionally and purposefully building emotional resilience. Instead of allowing the emotional riptide to pull us under, we can stop fighting against it. Whether you’re doodling, practicing mindfulness, or engaging in creative exercises, you can start to train yourself and be more prepared to release into that calm sidestroke before the crisis hits.
Please note: This website may contain references to, or feature images, videos, and voices of Aboriginal and Torres Strait Islander peoples who have passed away.
