Connecting with a Support System: Wellness, Rottnest, and Family Connection 

Taking Time to Refuel
This week, I took a wellness leave day – a HelpingMinds initiative that often flies under the radar but is so important for our team’s wellbeing. It’s a chance to step away from the emails and meetings, to take a breather for ourselves – no guilt, no pressure. Just time to refill our tank.

Marking a Milestone
I used mine to mark a pretty special milestone – our son’s 21st birthday. We were thrilled he wanted to spend the day with us, and we decided to head to Rottnest Island – just us, the sunshine, and the sea breeze.

Rottnest: A Place of Beauty and History
Rottnest is one of those places that pulls you in. The gorgeous turquoise water, the quokkas, the fresh salty air – it’s like pure magic. But it also holds a deep and tragic history. Known as Wadjemup to the Whadjuk Noongar people, it was once a prison island where many Aboriginal men were incarcerated – and many died. I found myself walking the paths, thinking how it is a place of stark contrasts – natural beauty and historical grief – and it reminds us that healing and reflection can happen side by side.

Why Nature Nurtures Us
That said, there’s something about being in nature that supports our wellbeing, as I’ve explored previously. The science backs it too. Studies show that spending even two hours a week in nature can boost your mood, reduce stress, and improve your overall sense of wellbeing. It helps regulate cortisol levels (our pesky stress hormone), lowers blood pressure, and can even increase creativity and focus. Nature therapy, or “ecotherapy,” isn’t just a buzzword – it’s something our nervous systems have craved for generations.

Practising What We Preach at HelpingMinds
At HelpingMinds, we’re big believers in walking the talk. We advocate for mental health and wellbeing every day – not just for the people in our communities, but for our team members too. Our wellness days are about more than just time off. They’re about valuing mental rest, emotional nourishment, and that all-important reconnection with what matters most.

What Matters Most: Family
And this week, what mattered most to me was family.

In this phase of life, when young adults are carving out their independence, it felt like a small miracle that our 21-year-old son wanted to spend the day with his “old” parents. We laughed, explored, talked about everything and nothing, and just soaked up the sunshine in each other’s company.

Gratitude for the Little Moments
These moments – the ones that seem small and often insignificant – are often the most powerful. I am so deeply grateful to have had the space to enjoy them, thanks to a workplace that genuinely values wellbeing and puts family first.

An Invitation to Reconnect
I encourage everyone to make space for self-care, to enjoy nature’s quiet magic, and to treasure those unforgettable days when your adult child still chooses you.

The Joy of Reading: Rediscovering the Simple Pleasure

There’s something undeniably comforting about getting lost in a good book. While I’ve always considered myself an avid reader, it wasn’t until a recent period of illness and rest that I truly rediscovered the joy of reading. When you’re unwell, the world slows down, and in the stillness, books offer not just a form of escape, but also a source of relaxation and mental stimulation. 

I’ve primarily shifted to using my Kindle over the years, simply because it’s convenient and portable. But being gifted a physical book recently reminded me of the tangible delight that comes with holding a book in your hands—the feel of the pages, the smell of the paper, and the satisfying sound of each page turning. There’s a different kind of magic in a printed book, one that connects us with the simplicity of storytelling. 

While reading fiction allows us to immerse ourselves in another world, non-fiction stimulates our minds in different ways. The science behind reading is fascinating. Studies show that reading fiction can improve empathy, as it lets us experience the emotions and perspectives of different characters. It’s like a workout for our brain, enhancing our ability to understand others and ourselves. Non-fiction, on the other hand, offers knowledge and mental engagement, giving us new information and helping us think critically about the world. 

Reading has always been more than just a hobby for me. From a young age, I devoured books, and as I think back on my childhood, the Laura Ingalls Wilder series stands out as a personal favourite. Those stories filled my childhood with adventure, and much to my children’s despair, I couldn’t help but introduce them to the Little House books too. They may have rolled their eyes, but I’d like to think I passed on the gift of reading to them in some way. 

Being married to an author, books are naturally a significant part of my life. However, it’s easy to take the simple joy of reading for granted. We live in a world where content is constantly streaming from every device, and books sometimes feel like a forgotten treasure. But there’s a deep satisfaction that comes from sitting outside on a sunny Perth afternoon, a gentle breeze brushing past, and being completely absorbed in a story. In moments like these, it feels like everything falls into place. 

Reading has long been known to bring immense benefits to our wellbeing. It can reduce stress, improve focus, and even help us sleep better. More than that, it offers us moments of reflection and peace. During my recent rest, I found that books became a gentle companion, a way to relax and unwind without the constant bombardment of screens and distractions. 

For me, rediscovering the joy of reading was like reconnecting with an old friend. It reminded me of the beauty in taking time out, letting your mind wander, and allowing yourself to get lost in the pages of a book. In a world that often feels fast paced and overwhelming, there’s something truly special about the quiet, immersive joy that reading offers. And sometimes, the simplest pleasures are the best way to live. 

Prioritising Sleep Hygiene: My Journey to Better Rest and Health

Recently, I faced a wake-up call—literally and figuratively. Despite diligently following many of the strategies from my self reflections “Let’s Thrive in 2025” that I have already shared, I became very physically unwell. It was a humbling experience that made me reflect deeply on my own wellbeing. Through this, I discovered that while I had made improvements in many areas of my life, my rest wasn’t as good as it should have been. I wasn’t giving sleep the respect it deserved, and my health suffered as a result. 

As I delved into the science behind sleep, I was struck by how central quality sleep is to our overall health. Studies show that sleep affects everything from our energy and mood to cognitive function and immune health. Getting the right amount of sleep is linked to a lower risk of chronic illnesses like heart disease and diabetes, and it helps us build resilience to stress. After learning this, improving my sleep became a top priority. 

Thankfully, by implementing four simple practices, I’ve increased my nightly sleep from just 5.5 hours to over 7.5 hours—and I’m on track to reach the full 9 hours soon. These changes have made a remarkable difference. Not only have I recovered my health, but I now make it a point to ensure I get the sleep I need every night. The impact has been profound: more energy, better concentration, and a clearer sense of wellbeing. 

Here is what I have done: 

Step 1: Establish a Consistent Sleep Schedule 

One of the first things I did was establish a regular sleep schedule. Going to bed and waking up at the same time every day—even on weekends (even though 6am does seem too early on Saturday or Sunday …listening to the birds as the sun rises with a hot peppermint tea is delightful!) — this routine helps regulate the body’s internal clock. This makes it easier to fall asleep and wake up naturally. Science shows that consistency in sleep patterns helps improve the overall quality of sleep. It is taking time for my body to adjust; however it is becoming easier to fall asleep, and I wake up feeling more refreshed. 

Step 2: Create a Calming Pre-Sleep Routine 

A pre-sleep routine has become an essential part of my evening. I spend 30 minutes before bed winding down— by having a turmeric latte, reading, doing light stretches, or practicing mindfulness. Research backs up the importance of a relaxing pre-sleep routine, as it reduces stress and signals to the brain that it’s time to rest. This routine has made it much easier to transition from the busyness of the day into a restful state. 

Step 3: Limit Screen Time Before Bed 

Like many people, I used to spend time on my phone or laptop before bed. I’ve since cut down on screen time in the hour leading up to sleep. Blue light from screens can interfere with melatonin production, the hormone that helps regulate sleep. Reducing screen time has made a noticeable difference—now I fall asleep faster, and my sleep feels deeper and more restorative. 

Step 4: Create a Comfortable Sleep Environment 

Finally, I transformed my bedroom into a true sleep sanctuary. I changed the picture on the wall and as hard as it can be in summer in Perth I have made sure it was cool, quiet, and dark, and invested in quality bedding. A comfortable sleep environment is critical for good rest, and studies show that these factors contribute significantly to improving sleep quality. 

While I’m still finding my ideal sleep amount, it’s important to acknowledge that sleep needs vary with age. As we grow older, the amount of sleep we require changes. The National Sleep Foundation provides guidelines based on age: 

• Newborns (0–3 months): 14–17 hours
• Infants (4–11 months): 12–15 hours
• Toddlers (1–2 years): 11–14 hours
• Preschoolers (3–5 years): 10–13 hours
• School-age children (6–13 years): 9–11 hours
• Teenagers (14–17 years): 8–10 hours
• Adults (18–64 years): 7–9 hours
• Older adults (65+ years): 7–8 hours

As we age, our sleep needs slightly decrease, but the importance of quality sleep never diminishes. By ensuring I now get my required 7.5 hours—and aiming for 9—I feel healthier, stronger, and better equipped to handle life’s challenges. 

Prioritising sleep has been a transformative part of my wellbeing journey and in my physical recovery. Sleep is not a luxury; it’s a necessity. I encourage you to take stock of your own rest and make small adjustments where needed. Together, let’s make thriving in 2025 a reality by starting with the foundation of good health: a good night’s sleep. 

Decluttering for Mental Clarity:  The psychological benefits of tidying up your space

As we age, we come to realise that possessions aren’t the be all and end all. In our younger years, we tend to accumulate things, believing they’ll bring happiness or reflect success. But over time, we learn that the real value in life is in experiences and relationships, not in the things we own. This shift in perspective can be freeing, but it also requires patience and compassion as we navigate the process of letting go.  

Growing up, I experienced firsthand how clutter can take over a space—and a life. A family member hoarded for years, filling entire rooms to the point where you couldn’t even sit down. That experience left a deep fear in me that my own home could end up the same way: cluttered, chaotic, and overwhelming. Even though I try to stay on top of things, that anxiety still lingers. For me, clutter is more than just a mess; it’s a reminder of how easily life can feel out of control. 

The science behind decluttering shows that it’s not just about having a tidy home—it’s about improving our mental health. Research has shown that clutter overstimulates the brain, leading to increased stress and difficulty concentrating. Clutter acts like visual noise, constantly reminding us of unfinished tasks and overwhelming our minds. When we clear physical clutter, we make space for mental clarity, allowing us to breathe easier and feel more in control. 

I’ve discovered that having a clear, uncluttered workspace, especially my desk, makes a real difference in how I feel. When my desk is clear, with just a few essentials and minimal ornaments, I notice that my mind feels clearer too. Now, I’m not saying this automatically makes me more productive, but it does improve my overall wellbeing. A tidy desk seems to create a mental environment where I can focus better, and I feel far more effective in my work. Whether or not this is backed by hard evidence, I know that for me, it creates a sense of calm and control. 

One decluttering method I’ve recently found helpful is the “Swedish death clean.” While the name might sound grim, the concept is quite the opposite. It’s about gradually simplifying our belongings so that we—and eventually our loved ones—aren’t burdened by an overwhelming amount of stuff. It’s a gentle, thoughtful way of decluttering over time. 

I’ve found that starting small is key, especially when the idea of tackling an entire room feels overwhelming. Whether it’s sorting through one drawer or spending just 10 minutes tidying up, these small actions add up. Each step brings a sense of accomplishment and relief, helping to ease the anxiety that clutter can create. 

Here are a few simple steps that have helped me along the way: 

1. Start with a small space. Pick one drawer or shelf to organise instead of trying to declutter an entire room at once. 
2. Sort items into categories: keep, donate, discard. Be honest about what you truly use and what’s just taking up space. 
3. Set a timer for 10 minutes. This helps to avoid feeling overwhelmed and ensures you make steady progress without burning out. 
4. Adopt a “one in, one out” rule. For every new item you bring into your home, let go of something you no longer need. 
5. Use the Swedish death clean mindset. Ask yourself whether you’d want your loved ones to deal with this item if you weren’t around. 

 Be gentle with yourself as you go through this process. Decluttering can bring up emotions, especially when you’ve lived with clutter or fear that it could take over. But each small step towards creating a clearer space, both physically and mentally, is a step towards a lighter, more peaceful life. And that’s a gift worth working towards. 

Setting Healthy Boundaries: Learning to say no and protect your mental health from burnout

Recently, after being unwell, I had a moment of clarity about the importance of setting healthy boundaries and learning to say no. It’s something many of us struggle with, myself included, but it became clear to me that always saying yes isn’t sustainable. In fact, it can be damaging to our health and lead to burnout if you’re not careful. 

For years, I was the go-to person, always eager to help, rarely pausing to consider my own needs. It’s easy to think that saying yes is the right thing to do. It feels kind, supportive, and in line with being a good colleague, friend, or family member. But, as I’ve come to realise, this constant yes can come at a cost. That cost is often your own physical or mental wellbeing. 

One of the most important lessons I’ve learned recently is that setting boundaries isn’t selfish—it’s necessary for self-care. There’s a well-known saying: “You can’t pour from an empty cup.” It’s a reminder that we can’t give our best to others if we’re depleted ourselves. Another metaphor that resonates with me is the airline safety instruction to put your own oxygen mask on before helping others. These ideas capture the essence of why boundaries are vital. 

The science supports this, too. Research shows that people who set healthy boundaries and take time to rest and recharge are less likely to experience burnout. Burnout, a state of chronic stress and exhaustion, can have serious consequences for both mental and physical health. According to psychologists, constantly overextending ourselves can lead to anxiety, depression, and even physical illness which is what I experienced. When we take on too much, our bodies can only keep up for so long before they start to shut down. 

By learning to say no, we protect ourselves from these harmful effects. Setting limits allows us to manage our energy better, maintain our mental health, and be more effective in the areas where we choose to focus. 

There’s often a misconception that setting boundaries means you’re letting people down. But in reality, it’s about being honest with yourself and others. It’s about recognising your limits and understanding that you don’t have to do everything for everyone all the time. When we say yes to things that drain us, we’re often saying no to things that could nurture us—whether that’s rest, time with loved ones, or simply moments of quiet reflection. 

One thing I’ve learned through this journey is that saying no is not a negative action. It’s a way of prioritising what truly matters and ensuring that you have the capacity to show up fully in the areas that are most important to you. Whether that’s in your personal life, at work, or in your community, you’ll find that setting boundaries leads to a greater sense of balance and well-being. 

Ultimately, self-care by setting boundaries is about recognising your worth. It’s a powerful form of self-respect. Far from being selfish, it allows you to protect your physical health, support your emotional well-being, and create space for what truly nourishes you. And when you’re feeling your best, you can give your best to those around you. 

School Holiday Program Fun

The School Holiday Program runs every school holidays giving young carers a chance to be a kid and take a break from their caring roles. The program runs for 8-12yr olds and 13-17yr olds. The school holiday program is always a whirlwind of fun, excitement and friendship and this January was no different. We had outings to the movies, laser tag and the outback splash. Being the school holidays there were children everywhere but it was made easy because of the amazing group of young people attending our program.

The young people we have attend our program would have to be the most accepting, caring and inclusive kids I have ever had the pleasure of working with. We had 13 new kids this holidays who came in nervously not knowing what to expect and leaving with smiles on their faces and new friends who share a similar family experience. These days with social media it’s fantastic to see these friendship move beyond just the school holiday program and see strong relationships created.

The feedback we received from parents really gives us an insight to what this program means for our young carers. One mum telling staff “He always looks forward to the school holiday program, he can never wait for the invite to arrive in the mail. The school holiday program is the only thing he looks forward to throughout the term”. Another parent told staff “ he always comes home from the school holiday program absolutely glowing”

We had two new young carers in the teen group that were very anxious coming into the program. These two carers parents were also worried about how they would go in the group. Within half an hour one boy came up to staff and told them “ its ok I’m not nervous anymore”. By the end of the day both boys were laughing and joking with other young carers and gave feedback they look forward to coming again. I don’t think this would have been the outcome if it wasn’t for some beautiful young carers that have been attending for a while. Without hesitation when introduced to new participants they welcomed them into the group with open arms.

On behalf of the youth services team it is a real honour and pleasure to spend time with these amazing kids every holidays.

If you want to find out more about the School Holiday Program please contact our client co-ordinators at HelpingMinds^® on 9427 7100 or via info@helpingminds.org.au

Stigma

Over the last few years I have spent the majority of my working life speaking to young people about mental health in schools (about 19000 young people in around 80 school to give you a ball park figure). This means that I have enjoyed hearing many perspectives and tried my best to answer 100s of questions (some more straight forward than others) on the matter.

The time I spend in schools is dedicated to reducing the stigma around mental illness. As a reaction to my job description I have had many people ask about the best way to address the stigma that they either experience or witness in their own lives. While I am far from an expert in the field of mental health there a few things I have picked up about addressing stigma along the way.

Maybe I should start from the beginning…

What is stigma?

Sorry to do this to you but sometimes a definition is a necessary evil. Here we go…

‘Stigma is a mark of disgrace that sets a person apart. When a person is labelled by their illness they are seen as part of a stereotyped group. Negative attitudes create prejudice which leads to negative actions and discrimination.’ – Mental Health Commission

In terms on mental health and mental illness the most obvious form of stigma is language. ‘Psycho’ ‘schizo’ and ‘attention seeker’ are all terms describing people with a mental illness that I hear on a daily basis. These terms are one of the examples of the stigma that still exists today. These terms aren’t necessarily used because young people want to contribute to the stigma around mental illness but it can usually be attributed to a lack of knowledge around how much of an impact these words might have.

What are the impacts of stigma?

People who experience stigma can often feel isolated and are less likely to seek help. These impacts can be a barrier to someone’s recovery. Not only does stigma have a massive impact on people experiencing a mental illness but also their friends and family. Mental health carers can also feel isolated by stigma and can feel embarrassed to speak about what they are experiencing. This why HelpingMinds^® places great importance on reducing the stigma around mental illness.

What can we do?

In addition to the stigma reduction programs we run at HelpingMinds^® (click here to find out more about these programs) I also aim to address the stigma around mental illness whenever the opportunity arises both in my professional and personal life (which is quite often).

Here are my top three tips on how to reduce the stigma that you may witness in your life: 

1.     Get the facts:  If you see or experience consistent stigma around the same illnesses or situations do some research. Getting information from reputable sources means that you could inform people of the correct facts about mental illness rather than letting them share incorrect and potentially hurtful information on the topic. The HelpingMinds^® website has access to fact sheets and information on different mental illnesses (you can find these fact sheets here).

2.     Be polite: When we feel strongly about something we can be tempted to provide an angry response to the stigma that we witness. In my experience getting frustrated takes up a lot of your energy and people usually zone out or match your frustration so your point is often lost. What a waste of time and opportunity to talk about stigma! So staying calm and keeping your tone conversational is usually the best way to get your point across.

3.     Ask for help: I know that myself and the staff at HelpingMinds^® are happy to answer any questions about mental health and stigma. Even if we don’t have the answers ourselves we can definitely point you in the right direction or help you get the facts. Another great organisation that focuses on the stigma around mental illness is SANE Australia. They have conducted extensive research around stigma and have a number of media campaigns that make the website worth a visit.

On that note, if we could help you in any way feel free to contact HelpingMinds^® to find more out about stigma or our services and programs you can send us an enquiry at info@helpingminds.org.au or call us on 9427 7100.

By Ashleigh Easthope – Mental Health Promotions Officer