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Men’s Health Peer Education Magazine Vol. 14 No. 1 March/April 2015 – The Creativity & Inspiration issue Front cover lead article and Inside this issue Lead article Quiet please, genius at work….YES, YOU! Creative people are long-haired, eccentric bohemians who slowly starve while churning out mastlerpieces of music, art or literature. Or super-nerds who rocket to fame and fortune by designing the galactanet or a new app. They are different from the rest of us. So we thought, until the magic of neuroscience (who created that??) teaches us not only that there is a bit of genius in all of us, but that it is good to get him or her out of the bottle and start creating. Inside this issue How to get creative Think a creative brain is something people are born with? Not strictly true. There are ways to improve your creative thinking without resorting to a brain transplant (not that this surgery exists anyway). Here are seven things you can do to be more creative… Mental Wellbeing – Think outside the box to get out of the forest To someone deep in the forest of mental illness, the world can seem a pretty small and closed in place; and a guide to help find the way out can be important. It can be frightening in the forest and when your guide isn’t there, the temptation to hunker down and wait can be strong. There is life after the army There IS life after the military. Don’t just sit on the couch, letting your circumstances control your life in a negative way. Chin up! Use the skills you learnt during your military service – just use them in a different way to fit in with civilian ways, accept the help and resources offered by organisations like DVA and move on with your civilian life. Be inspired. Read Roy Mellon’s story on life after the Army. Also in this issue: Mulberry Harbour, Two men and a guitar, Anzac Centenary Facebook photo app, VVCS Poppy Competition, Positive Psychology and much, much more. Wanted MHPE Volunteers! Turn to page 32 for information on the MHPE programme. Editorial Welcome to the creativity and inspiration issue. When we think about our health and wellbeing, we usually focus on the physical and mental aspects. We tell ourselves that we need to exercise more, eat well and maintain meaningful social connections. However, how many of us think we should be creative at least once a week. Unless you’re the “creative type” you probably don’t even think this is important or necessary. But research is showing that there is a health benefit if we make the time to use our imagination. Why do we stop being creative? Well, isn’t it something you do when you’re growing up, and then you get on with the serious part of life, like earning an income and raising a family? Maybe, but it doesn’t have to be all or nothing. It’s wonderful to watch kids being creative: their focus and joy; not worrying about what other people are thinking; or being concerned that what they’re doing isn’t good enough. As adults we become more self-conscious and self-critical. Perhaps if we thought differently about what it means to be creative, more of us would do it. You may have noticed the picture of Brian Thorpe and Richard Kirkman on the back of the November magazine last year. This picture was taken at a MHPE recall training day, and as Richard says in his article: two blokes and two guitars, in total harmony. We also profile the VVCS Poppy Competition, the Anzac Centenary Facebook photo app and the Victorian Story Writing & Art competition. Thank you to all our contributors for sharing their stories. The other theme for this issue is inspiration. I’m sure that most of us have been inspired by some person or thing, and that this experience has filled us with the urge or ability to do or feel something. In this issue we profile Roy Mellon, and his inspirational story of how he turned his life around after being medically discharged from the Army. Chris Clarke shares with us the story of Ilse Weber and her inspirational and selfless act of shepherding a group of children when they were sent to the gas chambers. Being inspired by someone or something, can encourage us to make changes to our life, and to place greater value upon it. You may have a family member or friend who has done, or is doing, something to improve their health and wellbeing. Congratulate them on their achievement, and talk to them about how they did it. To help you along your way, we’ve included an article on goal-setting, and its importance in achieving the desired outcome. We hope this issue inspires you to welcome back and nurture your creative self. MHPE Magazine Editorial Committee Membership Naomi Mulcahy DVA (Editor) Dr Warren Harrex, DVA Senior Medical Adviser Mariusz Kalinowski DVA Michael Correll VVCS Chris Jones DVA Dr Justin Harding DVA Quiet please, genius at work....YES, YOU! “But, I'm not creative!” Creative people are long-haired, eccentric bohemians who slowly starve while churning out masterpieces of music, art or literature. Or super-nerds who rocket to fame and fortune by designing the galactanet or a new app. They are different from the rest of us. So we thought, until the magic of neuroscience (who created that??) teaches us not only that there is a bit of genius in all of us, but that it is good to get him or her out of the bottle and start creating. Ruth Richards and a team from Harvard invented the notion of Everyday Creativity - new ways of doing ordinary things. Others have pointed out that new ideas have survival value. Our ancient ancestors saw knives, clubs and fish-hooks in behemoth bones, and drew the details on the walls of their houses. In our world of warp-speed technovations we find new ways to pay our bills, cook dinner and communicate. Every email, text or tweet is a unique creation, and tomorrow we will have to do it differently. But not every novel idea is creative. Wearing your pants upside down or cooking frog's legs in chocky sauce may be new and different, but it is silly rather than scintillating. Everyday creativity combines innovation and usefulness, and the need for this combination is what makes creative activity so good for us. So good indeed that some researchers have shown that it can have similar benefits as heavy exercise for our health, happiness and even survival! How come? Readers may recall earlier magazine articles describing the “whole of brain” explosion of “happiness hormones” (dopamines) which we get from exercise, black chocolate, sex, and heavy metal (or Bach). These chemical surges help keep our brains fit, and can delay the dreaded dementia. Well, finding an outlet for our creativity has very much the same benefit, because it involves many different parts of our brain. The new idea or flash of inspiration is based on a lifetime of remembered facts and feelings. Then, even before we can shout “Eureka” those spoil-sports up in the front of the brain- the pre-frontal cortex- check it all out to see whether it is moral, legal, embarrassing and might actually work. There is a massive team effort from nearly every part of our brain, both conscious and unconscious. Yes, inventive people seem to stay younger, but people who deliberately set out to practise creativity can have the same good feelings. All of us have particular interests and different mental skills and we can all find something that attracts us and set out to explore it. Carpentry, cooking and conservation are just as legitimate as sculptures, symphonies and psycho-dramas. Learning or recommencing to play a musical instrument or singing, possibly has a special place as this uses so many brain functions simultaneously. What can I do? Remembering any events which led to a moment of ‘it works!' or 'I did it!' is a good place to start. Or activities or hobbies which you really enjoy. How about getting into these and letting yourself wonder about doing some of these things better, or just differently. You don't have to astound the world or even your mates at the first attempt, but you may be indeed astounded at where you end up. Go on, have a crack. There's nothing to lose but your Nobel Prize. Dr Tony Ireland DVA Medical Adviser What is the meaning of life? The meaning of life is… Unfortunately you won’t find the answer to that question in this article, but perhaps part of the answer is hidden in the question, meaning. The field of ‘positive psychology’ focusses on wellbeing and happiness. It’s not about being positive all the time, it’s about being able to get the most out of life and experiencing enjoyment despite the inevitable set backs. Scientific research in positive psychology has found that individuals can maximise their sense of wellbeing and enjoyment of life by adopting strategies that help you to fill your days with meaning, pleasure and engagement. It may be more fulfilling to engage in activities that involve positive relationships with other people and enable you to experience a sense of accomplishment. For example, engagement may involve identifying what your strengths are and undertaking activities that challenge you and enable you to utilise your strengths in the pursuit of a goal. When you’re truly engaged in an activity you may get into the ‘flow’. Finding opportunities to engage in activities that enable you to experience flow (where you feel happy, creative and immersed in what you’re doing) is extremely beneficial for mental wellbeing. When you’re engaged and in the flow, time stops and it feels remarkable. Being mindful of the present moment and savouring pleasurable experiences can help improve feelings of wellbeing. If we look at it from a happiness perspective, there are many strategies for enhancing pleasurable moments. These can include taking pride in your achievements, sharing the story about a valuable moment in your life with others and allowing yourself to become absorbed in those pleasurable moments. When you are in the moment, take mental photographs to refer back to and block out other senses while you savour the experience, for example, closing your eyes as you enjoy a cold drink of water after good exercise session. So, back to meaning, doing things in your life that have some meaning to you doesn’t have to be as grand a challenge as discovering the meaning of life. In fact, finding meaning can take the form of simple activities that help you to improve your connections with others and wellbeing. Take the time to thank people who have helped you in your life at different points in time, keep an ongoing record of the things that you’re grateful for no matter how small they are; doing this is an opportunity to get creative about your approach to happiness, health and wellbeing and inspire others to do the same. For example, if you plan to do kind things for people and seriously consider forgiving those who have wronged you, you’ll end up doing yourself a world of good in the process. Do things that help you to find meaning, whatever that looks like for you. Taking the time to reflect on the things that you value and therefore prioritise can help you to find meaning. Visit www.blackdoginstitute.org.au for more information on positive psychology and useful links to books, research papers and resources from this field. Dimitri Batras DVA National Health Promotion Adviser Mental wellbeing – Think outside the box to get out of the forest To someone deep in the forest of mental illness, the world can seem a pretty small and closed-in place; and a guide to help find the way out is important. It can be frightening in the forest when your guide isn’t there. The temptation to hunker down and wait can be strong. The guides – doctors, psychologists and other health professionals – are important to finding the way out of the woods, and the tools they use to treat depression, anxiety, PTSD and other mental health challenges can be life changing and life saving. However, with a little lateral thinking, there is more the canny woodsman can do to help him or herself when the guide isn’t there. The psychological therapies and medications that mental health professionals employ as treatments for mental illnesses are strongly based on evidence of their effectiveness, and are increasingly effective as treatments are researched and refined. However, reliance only on medications or psychotherapies is unlikely to lead to the most rapid recovery. The evidence is growing that thinking creatively about lifestyle and activity changes can make a big difference to both feelings of wellbeing and speed of recovery. Take some time to think about doing something different – it may be something completely new or it may be an ‘old friend’ that you have not engaged with for a while. The Australian National University’s National Institute for Mental Health Research (NIMHR) has looked at a wide range of lifestyle activities and alternative treatments, and has identified the ones that are most likely to make a difference to mental wellbeing. The big ticket item is exercise – being active. The NIMHR cites evidence that physical exercise helps in relation to depression, generalised anxiety and panic disorders. Any sort of exercise will be beneficial, but if you have any health concerns you would be wise to check with your doctor that the exercise you have in mind is safe for you. Options might include walking, jogging, running, riding, swimming, gym sessions or anything else that appeals to you. The NIMHR includes yoga as a “promising treatment for depression” and light therapy (exposure to bright light for around two hours a day) as “one of the best treatments for winter (seasonal) depression”. The NIMHR also lists a number of alternative treatments with sufficient evidence to cautiously recommend, including acupuncture and relaxation therapy for depression and acupuncture, dance and movement and meditation for anxiety. If you have a diagnosed mental health condition, you should mention alternative therapies you are thinking about or undertaking to you doctor, to ensure these can be incorporated as “adjunct” therapies as part of a treatment plan. The Mayo Clinic also endorses the value of lifestyle changes in supporting treatments for anxiety and recommends physical activity, alcohol avoidance, caffeine avoidance, relaxation techniques and healthy eating and sleeping. Another key tool that may assist is social connections. If you feel alone, join a support group, an ESO, a walking group, a craft or activity group, or simply take time to visit family or friends on a regular basis. There are good reasons to think outside the box and engage in new activities that may help you get to the edge of the mental illness forest faster. A little creative thinking can make a big difference to the success of treatment and can also enhance your mental and general wellbeing when you are well. If you are seeking information or assistance for a mental health issue, contact your GP or the Veterans and Veterans Families Counselling Service (VVCS) on 1800 011 046. Anzac Centenary Facebook photo app The Department of Veterans’ Affairs (DVA) Anzac Centenary Facebook photo app is now available for the uploading of commemorative images to ensure the commemoration over the Anzac Centenary period is captured and shared with people around the world. The app enables you to upload photos of commemorative events around the world and will show all uploaded images on a world map, to give a sense of the geographical spread and diversity of commemoration. The app also enables you to share, like and comment on photos. This app will provide a lasting legacy after the four year Anzac Centenary period by ensuring significant commemorative events can be shared for generations to come. The app can be used on smart phones, tablets and desktop computers and can be accessed at www.spirit.anzaccentenary.gov.au Visit the app to keep up to date on how others are sharing in the spirit of the Anzac Centenary, and share your special memories with others. The Veterans and Veterans Families Counselling Service (VVCS) Poppy Competition The VVCS Poppy Competition encourages the online community to create their own representation / interpretation of a poppy, as a sign of respect to the fallen men and women of Australian warfare. The first Poppy Competition was held last year attracting 32 entries. The poppy was represented in a variety of forms including paintings, patchwork, embroidery and tattoos – all of which demonstrated a respect for the symbolism of the poppy. Entries were displayed in an online album on the VVCS Facebook page, and the community was invited to vote for their favourite, via “likes” to the picture. Adam Pritchard’s entry of a poppy made from wool (refer to text box), was voted in the top 3. Visit the VVCS Facebook page to view all the entries, and be inspired to contribute your own creative work in 2015. https://www.facebook.com/pages/Veterans-and-Veterans-Families-Counselling- Service/339540802880528 For help or to check eligibility for VVCS services, call 1800 011 046 or visit www.vvcs.gov.au I made this picture last year, while I was admitted into hospital for my PTSD. I’m an East Timor veteran, and was in hospital during Remembrance Day. I attended the service at the shrine in Melbourne, whilst I was there a staff member gave me a poppy plant and thanked me for my service. On returning back to the hospital I had an inspiration to make this picture out of wool (felting) in the art therapy group. How to get creative Think a creative brain is something people are born with? Not strictly true. There are ways to improve your creative thinking without resorting to a brain transplant (not that this surgery exists anyway). Here are seven things you can do to be more creative: 1. Walk. Yes, you read that right. Professor Daniel Schwartz from Stanford University recently discovered that walking increases creativity in up to 81% of study participants regardless of whether individuals walked indoors or outdoors. If improving your creativity is not enough motivation, think about the amount of calories you can burn at the same time!

2. Learn to play a musical instrument. Time to pick up a new hobby. In 2009 a study from Vanderbilt University revealed evidence for increased creativity in trained musicians. The musical students in the study cohort also tend to have higher IQ scores than non-musicians (psychology students).

3. Surround yourself with blue. It helps to have blue as your favourite colour. Associate Professor Rui Zhu from the University of British Columbia discovered in 2009 that seeing the colour blue improves performance on creative tasks compared with seeing the colours red or white. Time to repaint the study!

4. Reward yourself. A no-brainer. Anyone would be motivated to perform better if there is an incentive at the end. A recent study from the Rochester Institute of Technology found that providing rewards can improve creative thinking. This study also found that efforts to be creative should also be rewarded (even if the creative outcomes were not achieved) lest the creative behaviours are withdrawn.

5. Dream more. Another excuse to sleep more! Dreams occur during the rapid eye movement (REM) stage of sleep, which kicks in after about 60-90 minutes of non-REM sleep. In a 2009 study from the University of California, individuals who had REM sleep perform better in creative problem solving than those who had quiet rest (awake) and non-REM sleep.

6. Dim lighting. Dr. Anna Steidle from the University of Stuttgart discovered that dim lighting enhances creativity. The theory is that darkness promotes a sense of freedom from constraints which enables an explorative thinking style resulting in improved creative performance. This should come in handy with the hikes in electricity prices.

7. Moderate-level ambient noise. Finally an excuse to make some noise in the house! A moderately loud ambient noise was shown in a study from the University of Virginia to enhance creative performance compared with noises at higher or lower levels. Moderately loud was defined as 70 decibels which is approximately the loudness of operating a vacuum cleaner. What did we learn from these studies? Walk around in a dimly-lit room painted in blue while playing a musical instrument at a moderate noise level then reward yourself with a good rest after and you might just be the next Albert Einstein. (Note: Einstein was actually an enthusiastic and talented violinist who started playing at the age of six.) Dr Dwayne Chang DVA Medical Adviser References are available on request. Men’s Sheds – A Community Asset There’s nothing new about men spending time in their backyard shed - an acknowledged Aussie pastime. What is new is that men, particularly retired men, are gathering together in a Community Men’s Shed and, as shed members, contributing towards their community, being creative and socially connected. Men’s Sheds are a peculiarly Australian phenomenon, and in the past decade a wide range of community based Men’s Sheds has sprung up - each with its own unique identity and purpose. The Australian Men’s Shed Association was formed in 2007 to support Men’s Sheds across Australia with a key aim of keeping Men’s Sheds “grass roots”. Today AMSA has over 930 sheds as members demonstrating the need for such facilities - each one providing a comfortable men friendly space. AMSA has a strong focus on benefitting the health of shed members. Working with Australia’s peak health organisations, AMSA has developed men friendly health resources recognising the delivery and learning styles preferred by men. This formula has proved to be highly successful with many sheds taking up opportunities to become better health educated through various means. Having said that, it is important to recognise that sheds are not “Health Centres” and should not be considered to provide “health services”. Men’s Sheds have taken a non-traditional approach to encouraging men to share life. Place men together in a shed environment and health benefits, through sharing life, naturally follow. The ethos of the Australian Men’s Shed Association - “men don’t talk face to face, they talk shoulder to shoulder”, seeks to acknowledge the way men relate, and to provide environments which foster such interaction. A shed is also a place for creating and productivity and, by setting up places for older men to work on projects together, the Sheds are acknowledging that these men have much to offer their communities. Whilst this may seem obvious, there is in fact a common assumption that older men are of little value to their community; this is a concept which the sheds are unanimously disproving. Practical and meaningful activities that respect and encourage the skills of older men is more relevant than ever with today’s ageing population. Informal learning opportunities provided by the sheds are engaging an audience who generally display reluctance to participate in more traditional ways of learning. In the majority of shed participants, it was a sense of belonging (safety and ownership) and the opportunity for meaningful participation (process is active rather than passive) which made them more willing to learn. Members with existing skills have the opportunity to practice and maintain these skills, adding to their sense of self and self esteem. The common theme in all Sheds is about men retaining self esteem, feeling useful, contributing again to their communities and having a meaningful purpose in life. Learning or sharing skills, making friends, networking and availing themselves of health support information and opportunities are all benefits commonly gained within the Shed. Visit the AMSA website www.mensshed.org or call 1300 550 009 to locate a Men’s Shed in your area. Gary Green Community Engagement Manager Australian Men’s Shed Association 0428 133 546 [email protected] What’s on your bucket list? “It’s on my bucket list” has now become a common expression. The term originated from a movie released in 2007 starring Jack Nicholson and Morgan Freeman. In ‘The Bucket List’, two men with terminal cancer became friends after meeting in hospital. One developed a wish list of things he wanted to do before he “kicked the bucket”. The comedy-drama is about their vacation to complete the bucket list. So having a bucket list provides a list of personal goals or achievements which are meaningful to an individual. Having a list of goals in life provides an incentive, focuses the mind towards how to complete these tasks and helps prevent drifting through life. It is easy to drift through life. There has been a recent advertisement on television in which a restaurateur explains the reason for his success: “Ships in the harbour are safe, but that is not what ships are built for”. Life is for living. Many ex-service personnel recount their time in the military as being the most satisfying period of their life. Military life is full of team work, with almost a continuous range of clear goals and targets to be met. So military training and challenges provide an opportunity for individuals to develop a wonderful sense of achievement, experience, fulfilment and personal growth. Creating your own bucket list requires some thought and reflection. What do you want out of life? What is important to you? It does not have to be complex or difficult. Peter Greste, a reporter recently released from gaol after 400 days, just wanted to walk on a sandy beach in bare feet, look at the stars in the sky and watch a sunset. But it is amazing the effect derived from creating a personal list of desires. The brain is excellent at scanning for personally relevant objects in our environment. For example, we have all been in the situation in a crowded room when we have heard our name mentioned. If we buy a new car, suddenly we notice just how many are on the road which we never noticed before. Or if we, a friend or relative, develop a new illness or disease, we suddenly notice many articles on the subject that we never noticed before. So our brain is always scanning for personally relevant information without our conscious awareness. But we need to give our brain some guidance. Advertisements usually annoy me, but they keep advertising because it works. It appears that just 15-30 seconds is enough to implant an idea. It focuses the attention of the mind whether you want to or not. Creating a bucket list implants personally relevant ideas and allows the power of the mind to identify items and actions to achieve those goals of importance to us. With our goals clearly defined, our brains will find or create opportunities for us to achieve our ambitions. Dr Warren Harrex DVA Senior Medical Advisor Creating and Mastering goals Setting and striving for goals is central to any form of change. Goals will differ from person to person; the type of goal you set for yourself can impact on how you strive for it and whether or not you achieve it. For the people who have just started their New Year’s resolutions, there are some goal setting and striving strategies that might increase your chances of sustaining the change you want to make. Framing your goals towards achieving an outcome you want may be more effective than goals that are all about avoiding an outcome you don’t want. The exception to the rule is if you’re already where you don’t want to be. For example, “I want to get rid of my beer belly” may be a more effective goal than “I want to avoid getting heart disease” because there is a clear end point in the first goal. Similarly, setting goals that are framed around mastering something, helps you maintain motivation and the belief that you’ll achieve those goals. Whereas performance goals may become demotivating if you experience some early set backs. For example, “I want to learn how to incorporate physical activity into my life” may be a more effective goal than “I want to lose 10kg”. This is because goals that are about mastering something allow for set backs because they are viewed as a normal part of the learning process. You may have heard of S.M.A.R.T. goals (Specific, Measurable, Attainable, Realistic, and Timely), they are popular and they work for some people because they are realistic. Others are more inspired to take action if their goals are aspirational and less realistic. Once a goal has been set (for example, “I want learn how to prepare quick and healthy meals instead of buying fast food”), there are a number of strategies that can be employed in isolation or in combination to help an individual strive for achievement. Planning and visualising the actions that will help you to attain your goals is a useful strategy. For example, planning your visit to the supermarket, and visualising yourself preparing healthy meals with the ingredients that you intend to purchase. In addition, you might anticipate that you’ll be tempted to eat fast food for dinner on the following day because you’re going to be staying back late at work. To counter this, you might wake up 15 minutes earlier and get most of the preparation for dinner done, and you could place a reminder on your phone to take the route home that doesn’t pass any drive through restaurants. For some people resisting the temptation to do things that are not in line with their goals will work, while for other people, complete resistance won’t work in the long term. Instead, they may opt to monitor their behaviour as a way of tracking their progress. When goals to improve health link in with goals in other areas of your life, it can help you to keep striving. For example, your work related goal to “become an early morning riser instead of a late starter” will probably require you to go to bed earlier, that will help you to avoid ‘late night snacking’ and therefore contribute towards your health related goal too. At an individual level, different things will work for different people, however, in general, proactive goal setting that fits in well with other goals, such as “I want to take the dog for regular walks”, and focussing on mastering a particular behaviour, such as “I want to learn how to play golf” coupled with a combination of goal striving strategies seems like the way to go. Dimitri Batras DVA National Health Promotion Adviser There is Life After the Army My injury and action I joined the Army in 2003 when I was 17, straight out of high school; I had a boy’s attitude and just wanted to drive tanks. However, my real career progression was going to be as an Army carpenter. My road to discharge began when I developed fallen arches in both feet, due to being in a combat core unit and the requirement to “go go go” all the time. A bone in my right foot started to crush the ligaments and I needed emergency surgery. As a result I favoured my other foot and not long after during a pack march I suffered with immense pain and required the same surgery on the other foot. I was told I would be able to walk properly in about two months but I couldn’t apply any pressure to my feet. I used regular hospital crutches during that time, which then led to problems with my hands and wrists. I was then fitted with ergonomic crutches which eased the pain. I had hoped that the surgery would fix my foot pain, but quickly realised when I had recovered from the surgery that it hadn’t. I was then diagnosed with osteoarthritis in both feet at just 19 years old. After notification of my diagnosis I was not allowed to go back onto the ground with my unit. I started working in the Ordnance Room and had a great mentor who encouraged me to do some training as I was very young and, if I had to leave the Army, would need transferable skills. So I studied payroll and various other computer courses. A new rule was introduced that all officers who weren’t a level one or two were required to be deployable and I was unable to be deployed due to my injury. That’s when I got in contact with DVA, who assisted in getting my liability claim accepted. I was medically discharged just 18 months after joining the army and with the new skills I had learned from being in the armoured corps and then payroll, I started searching for a career in payroll. A different path I was pretty devastated about being medically discharged. I had just been posted to Townsville, had made some really good friends and my girlfriend (now wife) had finally found a job. I’m still disappointed that my fellow soldiers from 3/4 CAV deployed and I didn’t. However I look back now and know I wouldn’t be where I am today if I had not been injured and discharged. While I was upset then, I realise now that this path was meant to be. Getting back to work DVA put me through what I call a civilian conversion course which was facilitated by my rehabilitation provider. The course taught me skills for job interviews, how to present myself well to employers, how to use civilian terms and also take the regimental sense out of my personality. I was also supplied with a résumé that deconstructed my military qualifications into civilian terms. It would be a great course for ex-military members who have been in the service for a long time. It was one of the best courses I have done in my career. When I landed my first job working in payroll, DVA organised a workplace assessment for me and an ergonomic chair. I also received special business shoes which fitted my orthotics. I require a walking stick to ease the pressure on my right foot, which is affected the most by the arthritis. An ergonomic walking stick was funded which is moulded to the shape of my hand to avoid any further injury to it. To this day, 8 years from being discharged, DVA still assists me. Currently we have assistance with household tasks I can’t do easily, due to my injury, by organising someone to mow the grass, do garden maintenance, and clean the house. I’m a proud person and I like to do things myself but I often aggravate my injury by pushing myself too hard so the household support services I get from DVA are really appreciated and needed. DVA also funded side steps for my four wheel drive to assist with getting in and out of the vehicle. From Army to CEO When I was 26 I was in between payroll jobs and my wife encouraged me to start my own payroll business. Three years down the track and the business is now booming. It has been an amazing journey getting to this point because I kind of just fell into payroll and have had to prove that an Army guy can do a civilian job. The discipline I learned from the Army is second to none because it taught me that amongst other things you never give up and that attitude has got me a multi-million dollar company. We currently employ 18 staff and along with myself, three of them have a disability. Challenges and support My wife and her family have been a big support with my ups and downs. I’m in pain everyday but I’ve gotten used to it. Her family pulls me up when I do physical things that aggravate my injury. They are always willing to give me a helping hand with physical tasks and although it can be frustrating that I can’t do it myself, I have taught myself to accept the help. I have a 3 year old son Eli. Due to my injury I can’t do things that other 29 year old dads can; so running and kicking a ball at the park are out of the picture. Instead we do other activities together that put as little pressure on my feet as possible like swimming, going to the movies, four wheel driving and camping. There is life after the military Although my original career path didn’t go to plan, I am proof that you can still be successful and live a normal fulfilling life regardless of a disability. Even though every day is a struggle physically and mentally due to pain; I know that my family and I wouldn’t have the lifestyle and successful business we have today if I hadn’t had my injury. There IS life after the military. Don’t just sit on the couch, letting your circumstances control your life in a negative way. Chin up! Use the skills you learnt during your military service – just use them in a different way to fit in with civilian life, accept the help and resources offered by organisations like DVA and move on with your civilian life. Roy Mellon For more information on DVA Rehabilitation services go to http://www.dva.gov.au/health-and-wellbeing/rehabilitation or contact DVA on 133 254 (metro) or 1800 555 254 (from regional Australia) Mulberry Harbour Shane Casey, Senior Curator, Military, Heraldry and Technology Australian War Memorial Editor’s note: The Australian War Memorial combines a shrine, a world-class museum, and an extensive archive. A visit to the Memorial or an online search of their archive, reveals how extraordinary circumstances produces creativity and inspiration; not only from those who served, but also from those at home. Many of us would be familiar with the work of official war artists, would recognise iconic photographs and may have read a war diary. Most of the articles in this issue have focused on the more traditional forms of creativity. However, we should broaden our scope and the following article provided by the Memorial enables us to do just that. It reminds us that thinking creatively has produced some remarkable feats of engineering Herod the Great, King of Judea, was a man of no mean ambition. Not content with having rebuilt the Second Temple in Jerusalem, he embarked on an engineering task that had no parallel – to construct a massive artificial harbour off the coast at Caesarea Maritima. Using Roman engineers and techniques, massive hollow wooden caissons were constructed and filled with hydraulic pozzolana concrete imported from Italy. Towed offshore, the caissons were carefully positioned and then sunk to form the basis of breakwaters and jetties. For many years the harbour flourished, allowing cargo ships and military forces travelling between Rome and the Eastern provinces easy and safe berthing, and proving safe anchorage against sudden storms, but was destroyed by an earthquake sometime after 130 AD. Nearly two thousand years later, military strategists preparing for the Allied invasion of Europe confronted the same technical challenges as Herod. Unable to rely on the use of a deep-water port, their task was instead to create pre- fabricated breakwaters, pontoons, and jetties in England which would be towed into place off the coast of Normandy, allowing Allied armies to pour ashore once the initial beachheads had been secured. With the code name “Mulberry”, design on the harbour began in 1942. Construction work was spread over Britain, involving 25 large engineering contractors and coordinating more than 200 companies. Despite the fact that more than 20,000 men were involved in construction, using roughly 600,000 tons of concrete and 75,000 tons of steel, the work proceeded in absolute secrecy, with most workers unaware of the true purpose on which they were engaged. Two complete ports were built, with one destined for Omaha Beach and the other for Gold Beach near Arromanches. Each port comprised three main elements: a breakwater, pierheads, and floating roadways. Placed in position by D–Day plus 5, the ports allowed large vessels such as Liberty ships to moor inside the breakwater to discharge their cargoes directly to barges and DUKWs, with smaller ships berthing directly at floating pierheads. Flat, semi-submerged pierheads allowed tank-landing ships (LSTs) to run their bows up onto a buffer pontoon, so that the doors could be opened on relatively dry land. Using this method, an LST was able to discharge 18 heavy tanks and 24 heavy lorries in less than 20 minutes. Just as Herod’s port was destroyed through the forces of nature, so too did the Mulberrys suffer. A terrible storm on 19 June 1944 destroyed the harbour off Omaha Beach and damaged the port at Gold. Although the Omaha Mulberry was abandoned, the Gold Beach Mulberry was repaired, and continued in operation until November 1944, by which time the deep harbour at Antwerp had been captured and opened. By then over 2.5 million personnel had been landed, as well as 500,000 vehicles and four million tonnes of stores. Elements of the Mulberrys can still be seen in position off Arromanches to this day. After the war a travelling exhibition featuring models of the Mulberrys was put together by the Port of London Authority to raise funds for the re-building of London, particularly its docklands. The exhibition toured New Zealand and Australia in 1947, and concluded at the Royal Adelaide Exhibition. Rather than incurring the considerable costs of shipping it back to England the Port of London Authority then presented the models to the people of Australia. Parts of a 1:48 scale detail model survive within the Memorial’s collection, including three pierheads, a Phoenix concrete caisson, an LST, bridge-spans, and a collection of vehicles. As with Herod’s harbour and the surviving Mulberry off Arromanches, time and the elements have taken their toll on the model, and it will require considerable conservation care before it can be displayed. It is nonetheless impressive in size and complexity, worthy of admiration for the skill of its makers. Two men and a guitar My guitar journey started in Vietnam in 1970. A friend by the name of Gary Humphries left his guitar to me when his 365 N Awakey was up. I taught myself the basic chords so that I could play along to taped music. Many a good sing- along happened in the Task Force Maintenance Area boozer. Playing the guitar gave me and others a great deal of pleasure. Whilst on leave in Vungas, I met up with a 3RAR guy by the name of Charlie Christopolous (now known as Peter King). He was playing a guitar in the back room of a bar. I went to the market and bought a guitar, and there started a lifetime friendship that lasts to this day. Every chance we got we jammed together increasing our repertoire. Back in Australia we met up when Pete was posted at Woodside and I at Hampstead barracks. We used to meet up on the weekends and jam in the front bar of the Handhorf Inn. The manager then booked us to play in the lounge on Friday and Saturday nights. We graduated to a full rock and roll band playing for many years in the Adelaide Hills. Pete got to be the original drummer with the Angels, and when I was discharged, I came in as the sound engineer and tours manager. After the Angels we formed a band called Rhocky Rhode and continued to play in the Hills. In 1993, I joined a band called Kelly’s Revenge as a singer/banjo/guitar player and song writer. We got to tour Texas which was a great thrill. Some of my songs have been recorded which is a big thrill. Over the years, the guitar has been a comfort through the highs and lows. There is nothing better to shift your mood than a jam or a sing-along, or simply songwriting and purging the demons through words. To this day, I still pick up the guitar every day and practice a few numbers. Brian Thorpe SA MHPE Volunteer My love of the guitar began in the late 60s when I was a teenager. I saw James Burton on an American TV show, Louisiana Hayride, playing the guitar and making it sing like a bird. He was just a teenager himself. At that moment I wanted to be a guitar player and play like him. Now I needed a guitar. No money to buy one so I set about making my own guitar. The first one, a square box shape, was a complete failure. I didn’t know how to achieve the smooth curves of the Spanish guitar, but I continued and switched to making electric guitars, like the one that James Burton, Ricky Nelson and Buddy Holly used to play. Now I could be a star. Playing the guitar for more than fifty years has been quite an experience with many ups and a few downs. Overall, it has brought me pleasure and friendship. Music is like that. You can be anywhere, such as at the first MHPE recall day I attended in 2012, when Brian Thorpe was singing a couple songs for us. When he had finished, I asked him if I could bring my guitar the following day and join him. Two blokes and two guitars, in total harmony. We could be from different corners of the world, but with music, there are no barriers. I have experienced this many times, particularly in my navy days, travelling on the high seas. Apart from the joy of playing music with other musicians, music brings me many other things, including health benefits. When I feel low I pick up my guitar and play. It has a way of calming me and allows me to relax, which I often find difficult. It also brings out the creative side in me. Whilst I haven’t composed many songs, I have collaborated with other musicians. I prefer to use my creative talent to arrange the music. The social interaction and sharing with others, which I have already referred to, is like gold. However, playing in a band and performing regularly can be quite daunting. You need to overcome the fear that many performers experience. I guess this can easily turn to alcohol and drugs. A quick drink to steady the nerves before you go on stage and a couple of drinks when it’s all over. And in the early years, smoking as well. At one particular point in my life, when I was rehearsing once a week and also playing a couple times a week, I used to get really uptight. My wife, and my son, used to tell me that it was the band, I was also the leader, that was stressing me out, but of course I denied it and insisted this was how I relaxed. Thankfully, I finally listened and started to take charge of my health and well-being. That was in the late 90s. In January 2001, I went the VVCS to seek counselling and now I really appreciate the joys and benefits of playing music. Richard Kirkman SA MHPE Volunteer Consider learning a musical instrument, joining a choir or even just singing along to music at home. Most of us learnt basic music skills at school, even if it was just the recorder! If you used to play an instrument, why not take it up again? Community colleges are a good place to start for courses, and many local communities have their own choir. Do a website search and consider your options. Thinking clearly about your medicines: managing side effects Medicines can bring many benefits but they can also have side effects that are not intended or desired. Side effects can occur when taking a single medicine or because a number of medicines are taken at the same time. As we get older we can become more sensitive to medicines. This may result in more side effects. This brochure is about anticholinergic (an-tee-kol-in-er-jik) side effects which may occur with many commonly used medicines. Problems that you might think are normal with ageing such as forgetfulness, confusion and difficulty concentrating can sometimes be caused by the anticholinergic side effects of one or more or your medicines. Medicines used to treat a variety of conditions including airways disease, bladder problems and allergies, can cause anticholinergic side effects. These side effects can be found in many medicines – complementary, herbal, those prescribed by your doctor or those purchased without a prescription. Always talk to your doctor if you are concerned about your medicines. Which medicines can cause anticholinergic side effects? Many medicines can cause anticholinergic side effects, even some eye drops. Medicines with anticholinergic side effects are used to treat many conditions including:  allergies  respiratory conditions such as airways disease  coughs and colds  bladder control problems  stomach problems including motion sickness  insomnia and sleeping problems  depression and anxiety  neuropathic (nerve) pain. Talk to your doctor or other health professional about all the medicines you are taking and ask about those which can cause anticholinergic side effects. Your doctor may consider other options. What anticholinergic side effects should I look out for? All medicines have possible side effects when used alone, or with other medicines. You are more likely to experience side effects when you start a new medicine, increase the dose, or add another medicine. Everyone responds to a medicine or combination of medicines differently. Possible anticholinergic side effects are shown in Figure 1. As we age we tend to have more health issues and may require additional medicines. However our bodies can become more sensitive to medicines, even those we have been taking for some time, and our ability to tolerate them may lessen. Be aware of any changes or new symptoms that you experience, even if you are unsure if they are related to your medicines. Talk to your doctor about any unwanted side effects you may be experiencing. Medicines are used to treat:  sleep disorders, anxiety and depression

 allergies

 coughs and colds

 airways disease

 motion sickness

 gastrointestinal cramps

 incontinence

 neuropathic (nerve) pain Talk to your pharmacist about over the counter (OTC) medicines. Possible anticholinergic side effects:  decreased memory and thinking skills, dizziness

 blurred vision, dry eyes

 dry mouth

 decreased sweating

 constipation

 bladder control problems

 dry reddened skin Talk to your doctor if you experience any of these symptoms, which may or may not be related to your medicines. Never stop taking a medicine without consulting your doctor. What should I do if I am concerned about my medicines? Ask your doctor which of your medicines can cause anticholinergic side effects and if you may be experiencing some of these unwanted effects. Sometimes just adding one more medicine can tip the balance. Be guided by your GP who may be able to recommend a different medicine, reduce the dose, or offer a non- medicine alternative. The more medicines you take, the more difficult it can be to remember important information about them. Keeping an up-to-date list of all your medicines, including those you buy over the counter, can help your doctor assess the cumulative effect of your medicines. Your doctor or pharmacist can help you prepare your list with the name of each medicine, dose, directions, storage and possible side effects. It is a good idea to take a copy with you whenever you visit a health professional. Print out the NPS MedicineWise medicines list or download the free smartphone app. See: www.nps.org.au/medicines-list Ask your doctor about a regular review of your medicines. Having a medicines review can help you better understand your medicines and how to take them safely with good outcomes. Your pharmacist can visit you to review your medicines, including those that can cause anticholinergic side effects. You may like to have a family member or carer with you. Tell your doctor and pharmacist about all your medicines, including those you may have bought from the pharmacy, health food shop or supermarket. Talk to your doctor before starting, changing or stopping a medicine, including complementary or herbal medicines. What should I ask my doctor? Your treatment is about you as an individual, not just about your medicines. You know your own health problems, needs and preferences better than anyone else. Ask your GP about all your options so that together you can make an informed decision about what is best for you. You play an important role in your health and wellbeing by understanding your medicines and being comfortable talking about them. Ask your doctor about all your choices and about the benefits and harms of each of these options. Finding the right balance can lessen the burden of unwanted side effects and contribute to a better quality of life. Ask these questions: Do any of my medicines (including over the counter or herbal medicines) cause anticholinergic side effects? Will I be taking my medicines for the long term or short term? Are there non-medicine options available? Should I continue all my current medicines? Should I replace, reduce or stop any of my medicines? Could any of my medicines be contributing to unwanted symptoms? Talk to your doctor before starting, changing or stopping a medicine, including complementary or herbal medicines. Story Writing & Art Competition The Story Writing and Art Competition (SWAC) is an annual art/painting, craft, photography, story writing and poetry event run specifically for members of Victoria’s ex-service community. SWAC is a joint initiative of Victorian ex-service organisations, DVA and the Heidelberg Repatriation Hospital. Over the years eligibility has been extended to include current serving members of the defence forces. This also includes the children and grandchildren of these members who are aged 18 and over. The competition began in 1962 at the Heidelberg Repatriation General Hospital as therapy for returned soldiers. It continues to enhance participants’ health and wellbeing by providing the opportunity to develop new skills, interests and social support. SWAC provides entrants with an opportunity to have their works publicly acknowledged and, where appropriate, recorded for posterity. Stories submitted under the “True Wartime Experience” category are retained in the private records collection of the Australian War Memorial. A book is also produced to commemorate the works of the winning entrants. A special writing category for 2015 will celebrate “Centenary of Anzac – 100 Years of Service”. The categories for the competition include short story writing, art, craft (including 3 dimensional art & sculpture) and photography. Entries are encouraged from novice through to advanced levels of work. Entry in to the Story Writing & Art Competition is free. Entries open on 1 April and close on 31 July 2015. Visual art is displayed at the Heidelberg Repatriation Hospital in September. More information regarding categories and eligibility can be found at the Department of Veterans' Affairs website http://www.dva.gov.au/health-and-wellbeing/health- events/story-writing-and-art-competition-swac Alternatively you can contact the coordinator on 9496 2290 or via email: [email protected] You can also keep in touch by following the Facebook page https://www.facebook.com/SWACComp Although SWAC is a Victorian competition, we thought its inclusion in the magazine might inspire other state and territory ex-service organisations to develop similar creative competitions. 2014 winners include: 1st Prize Advanced Art – Kelly Manning’s “Tony Briggs” 1st Prize Portrait Photography – Gordon Traill “Ricky” Novice Encouragement Award – Peter Ben “Wild Sea” 1st Prize 3D Art & Sculpture – Scott Turnbull “Parrot Family” The Eternal Spring and the Triumph of the Heart Hope may spring eternal in the human breast but a heart-felt letter to the editor in the July 2014 issue asked about hope for those of us who are getting old enough to contemplate our eventual spring into eternity. It cannot be hope that we will not die – even the sun will do that. It may be hope for how we will live until then, or for who may survive us, or that we will have left them something of value. These hopes can be shared by those of any or no belief. They can be shared by those who believe in, or hope for, an after-life in some form. These beliefs are comforting to those who hold them, and make sense to them of the cycle of generations in which we all take our place. They can be disturbing as well. It is as difficult to imagine continuing in a very different form, or coming back with no recollection of your present life, as it is to imagine having no further existence at all. Science may seem not to offer much help on spiritual issues. But the outer reaches of scientific thinking even from early in the last century are full of paradox, mystery, doubt and a sheer sense of awe. Some scientists don’t accept what they think religion is, but may have what others think it is. The letter-writer also quoted a view that you can do without love, but not hope. I wonder. What clue have other people left us, as an example of hope, or enduring love, in the face of the prospect of death? A short time ago I was at a concert called Triumph of the Heart. It was of music composed by people who were in concentration or death camps in World War II, or in hiding from them. Few survived. In some camps musicians continued working. It was the only way they knew to respond. Their works were not grim or despairing but defiantly vibrant with life and joy. As Victor Ullman wrote at Theresienstadt “By no means did we sit weeping on the banks of the waters of Babylon.” He died in Auschwitz-Birkenau in 1944. In 1945 song-writer Ilse Weber also in Theresienstadt had been working with and composing songs for the sick children, who were eventually sent to the gas chamber. She went in with them voluntarily, and was heard singing to them her lullaby ‘Wiegala’. This was the last song in the concert. When it ended, no-one in the auditorium moved or made any sound for minutes. There was no way to express what we felt, and no-one could be the first to leave. Eventually the concert organiser had to get up and announce the end to break the spell. Otherwise ordinary people had left behind to we who came after them, with no reason to hope it would ever reach us, their own response to unimaginable grief and adversity, and to the nearness of death well before its time. Perhaps this was love outlasting even hope. Chris Clarke, DVA Veterans' Health Week (VHW) – Mental Wellness theme for 2015 This year’s Veterans’ Health Week will be held from Saturday 10 to Sunday 18 October. What is VHW? VHW is a national public health event that gives you the opportunity to connect with the wider community and promote healthy lifestyle options. DVA’s Veterans’ Access Network (VAN) offices partner with ex-service organisations (ESOs) and community groups to deliver a program of fun and interactive VHW activities at a local level. Thanks to these community partnerships last year more than 160 health promoting activities were run throughout Australia during VHW, hopefully 2015 will be just as successful. New resources for Mental Wellness VHW celebrates the ongoing efforts being made to improve the health and wellbeing of the veteran and ex-service community. Recent efforts to enhance mental wellness have included the development and release of new online resources for veterans and their treating practitioners, including: - a mobile-enhanced version of the At Ease website - High Res app - mobile phone app to help serving and ex-serving Australian Defence Force personnel manage stress and build their psychological resilience - a tablet app for clinicians, the Veteran Mental Health Consultation Companion, - two online learning programs for clinicians: Working with Veterans with Mental Health Problems, Case Formulation & Treatment Planning. - a social media campaign using Facebook to focus attention on veteran mental health, based on the book Beyond the Call. The following resources will be available later in the year: - a re-developed version of The Right Mix: Your Health & Alcohol (TRM) website, - a LifeSMART website – to help develop resilience and manage day to day stressors - an online training program for mental health professionals, focussing on PTSD Psychological Interventions. The Four Year Rotational VHW Themes DVA recognises that health begins where we live, work, learn and play. Each year VHW focuses on one of four interrelated health themes. VHW acknowledges that the availability of quality healthcare and addressing the social factors that affect health are important for everyone. Each year VHW looks for ways to promote health, happiness and a sense of belonging in the veteran and wider community through these four promotional themes of Physical Activity, Nutrition, Mental Wellness and Social Connection. For more information about VHW phone your nearest VAN office on 133 254 or, for Regional Callers, 1800 555 254, e-mail [email protected] or visit the website at: http://www.dva.gov.au/health-and-wellbeing/health-events/veterans-health-week Spiders’ webs and bookworms Books Blood sugar: Inspiring recipes for anyone facing the challenge of diabetes and maintaining good health / Michael Moore Michael Moore, a top chef living with diabetes, suffered a major stroke while out to dinner. This event changed his outlook on life and food forever. Being a diabetic doesn’t mean you are stuck with mediocre food. Michael has created inspiring recipes that will keep your blood sugar under control and will balance the ingredients to help you maintain good health. New Holland Publishers, 2014. RRP $24.95 What would you do if you knew you could not fail? : How to transform fear into courage / Nina Lesowitz and Mary Beth Sammons The authors of this book present inspiring true stories of ordinary people with extraordinary fortitude. Read the inspirational stories of people who embrace the life lessons of a crisis, learn to face their fears and develop effective methods to build confidence and courage. The authors have included stories of those who have served in current conflicts. Cleis Press, 2013. RRP $19.99 eBook $9.67 Inspiring stories Anzac sons: the story of five brothers in the war to end all wars / Allison Marlow Paterson. Anzac Sons is composed from a collection of over five hundred letters and postcards written by the brothers who served. From the training grounds of Victoria, Egypt and England, to the Western Front battlefields - Pozieres, Bullecourt, Messines, Menin Road, Passchendaele, Villers-Bretonneux and the village battles of 1918 – this compelling true story was compiled by the granddaughter of a surviving brother. She takes us on her journey as she walks in the footsteps of her ancestors. This is a story of mateship, bravery and sacrifice; it is a heartbreaking account of a family torn apart by war. It is a pledge to never forget. Big Sky Publishing, 2014. RRP $29.95 eBook $10.70 Exit wounds: one Australian's war on terror / John Cantwell with Greg Bearup A deeply personal fast paced and insightful account of Cantwell's life in the Australian Army. He commanded at the very highest levels and fought on the front line in both Gulf Wars and as recently as 2010 where he was the General in charge of Australian forces in Afghanistan. Melbourne University Press, 2012. RRP $19.95 eBook $15.25 In great spirits: the WWI diary of Archie Barwick / Archie Barwick. Archie Albert Barwick was an enthusiastic young 24-year-old when he joined the First AIF in late August 1914 - his service number was 914. When he learnt that he'd been accepted into the army, he was so happy he turned two somersaults for pure joy. This is his diary, which he kept throughout the war - from Cairo to Gallipoli, from Marseilles through to the terrible winter of 1916 in the Somme, from Ypres to Pozieres. He was wounded three times and sent back to the fighting, before finally travelling back home in December 1918. This diary is simply a treasure - vivid, alive, and compelling. HarperCollins Publishers, 2013. RRP $29.95 eBook $11.99 Lost boys of Anzac / Peter Stanley Peter Stanley goes looking for the lost boys of Anzac: the men of the very first wave to land at dawn on 25 April 1915 and who died on that day. There were exactly 101 of them: the first to volunteer, the first to go into action, and the first of the 60,000 Australians killed in that conflict. "Lost Boys of Anzac" traces who these men were, where they came from, and why they came to volunteer for the AIF in 1914. It follows what happened to them in uniform and, using sources overlooked for nearly a century, uncovers where and how they died, on the ridges and gullies of Gallipoli--where most of them remain to this day. NewSouth Publishing, 2014. RRP $34.95 eBook $16.99 Walking wounded: the inspirational story of how the Kokoda Track is helping our wounded soldiers / Brian Freeman with Tony Park. Brian Freeman had a belief that walking the track could have a special benefit for wounded Australian servicemen and the families of those killed in Afghanistan or Iraq. In 2012, he proved his theory right by organising two treks that produced some extraordinary results for those who took part - from the former commando who lost both legs in Afghanistan to the father who lost his son there. Walking Wounded is the inspiring accounts of the men and women on those treks - how walking in the footsteps of those who fought on the track has helped them piece their lives back together. It's also a deep insight into their service, the actions that saw them wounded and the slow process of recovery and rehabilitation that rarely features in our news stories. Written with compassion and true empathy, Walking Wounded is as important as it is moving, and paves the way for the treks with veterans and their families to continue. Pan Macmillan Australia, 2013. RRP 29.95 eBook $17.25 Websites Creative ways to lower your cholesterol / Healthdirect Australia Follow these simple yet creative ways to lower your cholesterol. http://www.healthdirect.gov.au/how-to-lower-cholesterol Music Spirit of the Anzacs / Lee Kernaghan and special guests In honour of the 100th Anniversary of the ANZAC’s landing at Gallipoli musician, Lee Kernaghan, teams up with a host of local artists to bring you ‘Spirit of the Anzacs’. Lee was granted unique access to the Australian War Memorial archive, and the ‘Spirit of the Anzacs’ is inspired by the letters of diggers to their loved ones from WWI thru to the present day. The limited deluxe edition features 20 tracks plus special packaging (64 page booklet) that includes many of the letters, stories and images behind the songs. Due for release mid March 2015 Today I will – Creative visualisations to make your life calm / Carmen Warrington A little determination is all it takes to create some much-needed space in your day. Relax and refresh your mind with these wonderful creative meditations. Allow the soothing voice and gorgeous music soundscapes to capture your imagination and lead you on a gentle journey back to calmness. RRP $22.99 Jo Wagner DVA Librarian Health Technology Headspace (free, Apple & Android with in-app purchases available): Here’s a cool app that will help you create a better you through meditation and mindfulness techniques. It has received rave reviews: the New York Times said it is ‘doing for meditation what Jamie Oliver has done for food’. Big praise indeed! The app will allow you to learn the basics of 10 types of meditation in 10 minute timeslots, with reminders to keep you on track and the ability to invite friends to share your successes. Some sessions can be downloaded for use offline if this suits you better. With Headspace, you will be inspired to use meditation to begin a new chapter in your life. My QuitBuddy (free, Apple & Android): This clever app from the Australian Government is both creative and inspirational, and will become an essential part of your efforts to quit smoking. It has a huge number of features that allow you to customise the app to your own situation: you can use the ‘Quit Now’ ‘Continue Quitting’ or ‘Quit Later’ option; it tells you about danger times; you can view your daily progress (and the amount of money you’ve saved); you can set up a personalised slideshow to remind you why you’re quitting and to keep you motivated; alerts can be set to keep you on track; and you can read messages from others, as well as nominate friends or family who can assist when needed. The My Quitbuddy app is a great example of technology being employed in the battle for better health outcomes. Be inspired and download it today! 505 Motivational Quotes (free, Apple & Android): Quite often it’s the most simple of things that can motivate and inspire us. As the name suggests, this contains 505 motivational quotes in eight categories (Happiness, Life, Inspirational, Leadership, Personal Growth, Success, Wisdom) that you can view on a random basis or in any of the above categories. As John Muir (the famous American, thinker, author and conservationist) stated, ‘The power of imagination makes us infinite.’ With inspiration like that, there’s no holding you back now! Google Translate (free, Apple & Android): For those who are inspired to travel, or simply those who want to understand a foreign language, Google Translate reflects how the world is shrinking but at the same time allowing the individual to expand their knowledge. Is your Latvian lacking, your Welsh wanting, or are you timid with your Thai? Well, fear no more since the app can translate 90 (yes, 90!) languages with your voice, handwriting, camera or keyboard. The latest version allows translation of signs in eight languages through pictures taken with your camera without an internet connection. If that is not enough, in camera mode you can snap a photo, highlight the text, and get a translation in 36 languages. Plus, with automatic language detection in the speech/conversation mode, the app will instantly recognise the two languages being spoken for a quicker conversation. So, there are no more excuses not to expand your horizons. John Hall, DVA Keeping your mind active Challenging your brain with puzzles and games can keep your brain active and improve its physiological functioning. Word Change Can you morph one word into another by just changing one letter at a time? find stare bear chili belt bead smile door must stall Hink Pinks Hink Pinks are fun rhyming word riddles. The answer to the riddle is a pair of words that rhyme with each other. For example: Large Feline would be Fat Cat 1. Final explosion 6. Nightlike playground 2. Fresh adhesive 7. Girl friend 3. Fuzzy fruit lecture 8. Following written work 4. Finest bird home 9. Goofy flower 5. Tone down your dishonour 10. Food sale Source: www.thinkablepuzzles.com Introducing NSW & ACT MHPE Volunteer Representative John Macartney Previously I was the North QLD Volunteer Representative until we moved down to Old Bar in NSW in 2013. I joined in with the Mid North Coast MHPE volunteers and became their Regional Representative after Recall Day last year. Since coming to Old Bar, I’ve joined the local men’s shed and have been the Secretary for the last year. The men’s shed is very proactive in the community and also in men’s health. Last Fathers’ Day all the men’s sheds in the Myall Lakes Electorate did a fund raiser for the Forster Prostate Cancer Support Group and raised $8,500. Lyn Mooney and I set up a MHPE stand and handed out 150 MHPE bags. This will become an annual event. In partnership with others such as Chamber of Commerce, Rural Health and the local school, our men’s shed has projects in the pipeline, such as a community garden and kitchen with the goal of improving the community’s health and well being. About a quarter of the shed members have a service background but don’t belong to any ESO, so I believe the challenge is to provide support to other ex- service personnel hidden away. Introducing NT MHPE Volunteer Representative, Ron Blanchard, I was called up for National Service in April 1970 after a two year deferment to complete an Electrical Apprenticeship. I spent a few weeks at Puckapunyal before transferring to Scheyville Officer Training Unit, until the Army realised I was not officer material. Some months were spent drifting down the east coast while the Army decided what to do with me. I eventually arrived back at Puckapunyal Area Workshops as a “Fitter Electronics Systems” working on Centurion tank gunnery control systems. I then went to Mob Siding in Seymour to maintain the vehicle fleet. Canungra was the next posting in preparation for Vietnam, but one week into the three week course the war was called off. I discharged in December 1971 and married shortly after. I joined the Department of Civil Aviation in 1972 and commenced a five year Electronic Certificate course. This job took us to Tennant Creek in 1977 where my second daughter was born and in 1980 we moved to the big smoke of Darwin. I retired in 2003 from the now named Airservices Australia. I completed many courses during my working life; those still relevant are Certificate IV in Workplace Training and Assessment and a Certificate in Business Management. I was involved in setting up the National Servicemen’s Association of Australia (NSAA) Northern Territory and have been on the executive ever since the inaugural meeting in July 2005. It was through NSAA NT that I was invited to join the DVA MHPE volunteers. The MHPE NT group is very active and I am looking forward to being involved as the state representative. I am also involved with the Motor Vehicle Enthusiasts Club as an active committee person. In what spare time I have leftover, I maintain a 1928 ‘A’ Model Ford roadster and am attempting to restore a 1910 Italian sports car called a “SCAT”. These projects are carried out at the “1934 Qantas Hangar” (a huge men’s shed) and I would recommend anyone visiting Darwin to find the time to peruse the collection of old cars, stationary engines and memorabilia. MHPE volunteers – What do they do? MHPE volunteers share health information. For example, giving a talk on a health issue at a local community group or ex-service organisation meeting; setting up or working with ‘Men’s Sheds’, running a stand at a community expo; or by having a one-on-one chat. To talk to a volunteer, please contact the relevant MHPE State/Territory Volunteer Representative below: Name State/Territory Phone number Email address Sean O’Mara North (07) 4952 4960 [email protected] OAM Queensland or 0427 524 960 Ian Dainer South (07) 5467 3393 [email protected] Queensland or 0438 729 040 Alan White Metro Victoria (03) 9598 1007 [email protected] or 0407 617 800 Gary Treeve Regional (02) 6059 2765 [email protected] Victoria or 0407 480 201 Ron Blanchard Northern 08 8927 5638 or [email protected] Territory 0476 145 303 Kathleen South Australia (08) 8837 7287 [email protected] Behrendt or 0428 377 287 Laurie Harrison Tasmania (03) 6263 7038 [email protected] or 0428 626 370 David Francis New South 02 6665 1342 or [email protected] Wales & ACT 0428 000 674 John Macartney New South (02) 6657 4165 [email protected] Wales & ACT or 0427 787 296 Malcolm ‘Tiny’ Western (08) 9337 6773 [email protected] Small Australia or 0408 935 687 Keeping your mind active - answers Word Change Find Stare Bear Chili Belt Bind Stale Boar Chill Best Bend Stile Boor Shill Bust bead Smile Door Still Must Stall

Hink Pinks 1. Last Blast 6. Dark Park 2. New Glue 7. Gal Pal 3. Peach Speech 8. Next Text 4. Best Next 9. Silly Lily 5. Tame Shame 10. Meal Deal MHPE National round-up MHPE NSW and ACT Pit Stop makes in-roads into NSW. Over the past year we have gained some traction in introducing Pit Stop in NSW and ACT through our recall training in Lismore; Parramatta; South Coast; Sydney and ACT; and Newcastle in 2013. The response to Pit Stop has been amazing as both an overall health check reminder for volunteers as they go through the stations; and a source of inspiration for groups looking to do something beyond the usual expo and info stand. In Newcastle/ Hunter area the MHPE volunteers used Pit Stop to rev up their Veterans’ Health Week event, the All Things Military Expo held in Singleton Army and Infantry Museum. The event featured free entry to the museum and 26 stalls including representatives from VVCS, Defence Care, local health providers, ex-service organisations and cooking for one or two. Next year Coffs Harbour MHPE volunteers are looking to approach organisers NSW RSL State Congress in 2015 to run a Pit Stop for attendees at congress. MHPE goes to Market

Another area where MHPE volunteers in NSW have been pedalling their wares is the Coffs Harbour region. Volunteers Bob Crisp and Graeme Franklin are regularly found in Nambucca and Wally Sweet in Macksville markets, and Wally and Mark Brazel occasionally at Eungai Market. There has been an initial stall at Bellingen Markets and plans to set up at Urunga! Response from the locals has been very positive, and I suspect many men are glad for an excuse to be diverted from the weekly shopping! Coffs Harbour volunteers also attended an innovative and successful ‘Living Well Expo’ at Coffs Harbour Ex-Services Club in August. These expos are held each year and a great way of distributing MHPE magazines and sharing tips for healthy lifestyles. John Macartney, Father’s Day and the Prostate Cancer Support Group.

John Macartney, the best MHPE export from Queensland for a while, hasn’t wasted any time in settling into his new environment down south either. John has formed a partnership with the Old Bar Men’s Shed and with help from fellow volunteer Lyn Mooney, operated a stand at a Father’s Day Display at Tuncurry. The Father’s Day event was arranged by their local State Member Stephen Bromhead MP who invited all of the men’s sheds in his electorate to participate in this event as a fundraiser for the local Prostate Cancer Support Group. The Men’s sheds stands had a chance to display and sell their wares and a project from each shed was auctioned off. What a great way to showcase original hand made items, get men’s attention, fundraise for a good cause and sneak in a bit of health and wellbeing information at the same time. MHPE VIC To celebrate Veterans’ Health Week, a free family friendly event, named ‘Border Pass’ was held for the first time at Sumsion Gardens in Wodonga. The event was led by the Department of Veterans’ Affairs (DVA) in partnership with many Ex-Service organisations and supported by Defence Health and other local businesses. The aim was to engage contemporary clients including current serving personnel, veterans and the local community and this outcome was successfully achieved. ‘Border Pass’ was a course designed to move teams across the state borders, highlighting both Wodonga’s and Albury’s significant military sites and public spaces. Gary Treeve, MHPE VIC Regional Volunteer Representative assisted in all aspects of the event. Gary’s commitment, motivation, enthusiasm, great organisational skills, local knowledge and contacts made this event seamless for DVA. Gary worked tirelessly for months prior to the event. The VIC team appreciates and acknowledges the wonderful contribution Gary has made to Veterans’ Health Week. Men’s Health Week: 15-21 June 2015 Explores MoMENTs in Time, the idea that all those little and not-so-little moments in life can add up to make a huge difference… Men's Health Week is a great way to encourage men, women and kids to interact with the health and wellbeing of the males in their lives! The aim of the week is to improve the mental, physical and social health of boys and men in Australia, and this means working locally alongside of them, and understanding how their health is shaped by the various aspects of their lives. And we probably all agree that celebrating many small successes in our lives is a great way to achieve better health and wellbeing – it empowers us to take those small or large steps to make today a better day. Men’s Health Week gives local communities, local families and local people an opportunity to run events that interest boys and blokes. It means thinking about what issues impact on the health of boys and blokes in your community - and doing something that you think would help. And for over a decade, this idea has shown itself to be a great way to start having those conversations about what it means to be healthy in the different areas of our lives. Visit the Men’s Health Week website and you’ll find information on:  Getting Involved  Inspiring ideas event kit  Resources http://www.menshealthweek.org.au Back page information Produced by: Editor National Coordinator, Men’s Health Peer Education The Department of Veterans’ Affairs Available for download at: http://www.dva.gov.au/mhpe.htm Feedback, Articles and Ideas: Email the editor: [email protected] Mail your letter to: Editor Men’s Health Peer Education magazine c/- Department of Veterans’ Affairs GPO Box 9998 Sydney NSW 2001 Would you like to order more copies of the magazine? It’s easy! Download an order form from our website or email the Editor. The Men’s Health Peer Education (MHPE) programme aims to raise the veteran community’s awareness of men’s health issues and encourages men to manage their own health and wellbeing. The programme trains volunteers from all age groups to provide health information to members of the veteran community. MHPE volunteers share this information via many channels, for example, giving a talk on a health issue at a local community group, holding a stand at a community expo or speaking person-to-person with a veteran, such as a friend at a barbeque. The MHPE programme is open to any member, male or female, of the veteran, ex-service, or general community, who is able to volunteer their time and has a genuine interest in helping veterans to learn about healthy lifestyle choices. For information about the MHPE programme, visit our website www.dva.gov.au/mhpe.htm or contact the relevant DVA MHPE Coordinator below: Name Location Phone number Email address DVA MHPE QLD Queensland (07) 5630 0203 [email protected] Coordinator DVA MHPE WA Western (08) 9366 8348 [email protected] Coordinator Australia DVA MHPE VIC Victoria (03) 9284 6682 [email protected] Coordinator DVA MHPE NT Northern (08) 8935 1415 [email protected] Coordinator Territory DVA MHPE SA South Australia (08) 8290 0375 [email protected] Coordinator DVA MHPE TAS Tasmania (03) 6221 6711 [email protected] Coordinator DVA MHPE NSW & NSW & ACT (02) 9213 7661 [email protected] ACT Coordinator Tear-out: Inspirational ideas for increasing your creativity Day Clubs programme Day Clubs provide opportunities for the aged, the isolated, people with disabilities, carers and volunteers, to develop and maintain social contact outside the home through activities such as games, sports, fitness, information sessions and arts and crafts. The Day Clubs program is run nationally and is administered and operated by DVA and ex-service organisations. Each club tailors its activities to the interests and skills of the clubs’ members. For further information contact the Department of Veterans’ Affairs Ph: 133254 or from regional Australia 1800 555 254 http://www.dva.gov.au/health-and-wellbeing/day-clubs-programmes Community Colleges Many courses delivered by colleges are as much about participation, meeting new people and trying a new hobby as they are about skill creation. Consider learning something new this year. http://www.cca.edu.au/ Volunteering  Volunteering creates opportunities to share skills and knowledge

 Volunteering gives you opportunities to try something new – there is a diverse range of volunteering roles you can choose from.

 Volunteering is a great way for people to connect with communities, meet interesting people, and support causes you are passionate about. In each state and territory there is a peak volunteering centre as well as a number of local and regional volunteer resource centres that can help you find a volunteer role. Additionally, you might like to search for volunteering opportunities from the GoVolunteer website http://govolunteer.com.au/ Universities of the Third Age Universities of the Third Age, or U3As, are voluntary, non-profit organisations which aim to offer older people low-cost educational opportunities. Most of the groups in Australia are community based. There is a U3A network in each state and territory. Do an online search to find a U3A in your area. You’re never too old to learn something new.

Inspirational ideas for increasing your creativity

Right brain exercises You can stimulate your creativity and imagination and maximize your productivity through specific right brain focused exercises. There are many free online courses you can do. Do an online search for right brain exercises and work your way through the various websites until you find something that suits you.

Six Thinking Hats by Edward de Bono The Six Hats method is based on the brain's different modes of thinking. If you’re interested in how we think and how to think more productively, then put this book down on your ‘to read’ list. This book is an international best seller and the methods described can be applied to a wide range of settings. If your want to run better meetings, make better decisions, and develop creative solutions to problems, then this book is for you. Online content is also available.

More ideas and helpful tips for becoming creative  Join a choir

 Learn a musical instrument

 Help out at a community garden

 Visit a men’s shed and become a shedder

 Buy an artist’s pad and start drawing

 Attend a community college class

 Choose something that you enjoy doing

 Try a new recipe that challenges you

 Start a journal or keep a diary

 Take a dance or movement class

 Repair rather than buy something new

 Use your smart phone and tablet to take photos

 Turn off the TV

 Increase your social connections

 Keep physically active

 Do a new or different activity

 Set aside time each day to be creative

 Be realistic and set goals

 Limit the self-criticism Next issue due out in July/August 2015 Theme: Mental Wellness: Veterans’ Health Week issue. Deadline for articles is the 22 May 2015 If you’d like to share your story with our readers or have an idea for an article, we’d like to hear from you. You can email the Editor at [email protected] or call 1800 555 254 (regional) or 133 254 (metro) and ask for the MHPE National Coordinator.

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