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FREE NEWSLETTER 2020 annual
the COUNTRYWEB
for RURAL WOMEN & their FAMILIES
THINK WELL, FEEL WELL
HOW TO HELP SOMEONE
DOING IT TOUGH
YO U N G FA R M E R F E AT U R E
HELPING CHILDREN
AF TER THE BUSHFIRES
M E N ' S M AT T E R S:
AVOIDING A
R E L AT I O N S H I P
BRE AKDOWN
ISSN 1039–5202 (Print) 2205–2011 (Online)
Published by: Department of Primary Industries
THE COUNTRY WEB
The Country Web is produced by Department of Regular features
Primary Industries Rural Women's Network and is
distributed free. For more about RWN see page 4. Editorial 3 | Across my desk 4 | Letters 5 |
EDITING & DESKTOP PUBLISHING
Parenting 16 | Book reviews 19 | Communities in
Allison Priest
focus 26 | Men's matters 27 | Women leaders 31 |
Health 34 | Resources and What's New 42 |
CONTRIBUTIONS
Letters, stories, poems and photographs from
rural women and their families are welcome.
Features
FREE MAILING LIST
You can download The Country Web from our 6 | Rural Women's Award win for dairy industry
website and receive an email alert when a new
edition is available. See our website to subscribe. Cressida Cains is a successful businesswoman and
If you live in NSW and would like to receive a copy owner of farmhouse artisan cheesery, Pecora Dairy.
in the mail contact RWN.
In March this year Cressida was announced the
ADVERTISING
2020 NSW-ACT AgriFutures Australia Rural Women's
10 000 copies of The Country Web are produced
each edition. We welcome advertisements and
Award state winner for her 'dairy cocoon' project.
offer competitive rates. Sponsorship and insert
options also available. 16 | Parenting—helping your
CONTACT DETAILS child after the bushfires
Rural Women's Network
Many children were affected by the 2019-20
Locked Bag 21, Orange NSW 2800
t:02 6391 3620 bushfires, either having lost their homes and
e: rural.women@dpi.nsw.gov.au properties, or through being evacuated. Other
w: www.dpi.nsw.gov.au/rwn p21
Facebook: @NSWRWN children have experienced the fires indirectly,
Instagram:@nsw_rwn through hearing about them, or knowing someone
Twitter: @NSW_RWN In our special Young Farmer Business Program
who has been affected. These can be distressing
Blog: nswruralwomensnetwork.wordpress.com feature we hear from Rachel and Bodie Hill from
experiences for children. Find out how you can help
ACKNOWLEDGEMENT OF COUNTRY Waka Station near Tibooburra, dairy farmer
your children recover.
Sophie Cooke from Taree, and Claire Booth who
In the spirit of reconciliation we acknowledge
the Traditional Custodians of country throughout shares the five most asked questions on farm
27 | Men's Matters: avoiding a
Australia and their connections to land, sea and succession and financial literacy.
community. We pay our respect to their elders relationship breakdown
past and present and extend that respect to all
Aboriginal and Torres Strait Islander peoples today Why do relationships get into difficulties? What
COMPETITION TERMS & CONDITIONS
are normal differences and what are warning
1. Information on how to enter and prize details signs of a relationship breakdown? Advice from
form part of the Terms & Conditions. By entering Relationships Australia to help you recognise signs
the competition, entrants accept these Terms &
of a relationship breakdown and what you can do to
Conditions. 2. To enter, you must provide your full
name and postal details, and in 25 words or less re-build your relationship.
answer the competition question. 3. Entries must
be posted to the stated address by the stated 36 | How to help someone doing it tough
date. 4. This competition is a game of skill. The
best answer as judged by the RWN will win. The Sometimes it's up to us to trust our gut instinct and
judges' decision is final and no correspondence
will be entered into. Prizes cannot be transferred
ask someone who may be struggling 'are you ok?'.
or redeemed for cash. The winner will be notified By asking and listening, we can help our mates
by mail within 14 days from the judging date. and others we care about feel more supported and p26
© State of NSW through Department of Regional connected.
New South Wales, 2020.
Published by the Department of Primary Industries, 38 | Posh Active: Women who mean business Tom and Anne Kleyn were referred to the Rural
part of Regional New South Wales. You may copy,
distribute, display, download and otherwise Posh Active co-founders, Gai Brennan and Lucy Recovery Support Service for assistance after
freely deal with this publication for any purpose, McLaren, met at a gym class in Tamworth in 2015 the Green Valley fire tore through their property
provided that you attribute Regional New South in Jingellic NSW. Hear how the RRSS team have
Wales as the owner. However, you must obtain and have been laughing and building an online
permission if you wish to charge others for business together ever since. That serendipitous been able to support Tom and Anne to re-build.
access to the publication (other than at cost);
meeting has taken them places they could never
include the publication advertising or a product
for sale; modify the publication; or republish the have imagined.
Cover photo: Cressida Cains, 2020
publication on a website. You may freely link to the
publication on a departmental website. 40 | Helping women achieve financial freedom NSW-ACT AgriFutures Rural Women's Award
DISCLAIMER
winner and owner of Pecora Dairy.
Prue Barry is the Corporate Manager at FairVine Photo by Dave Smyth.
Information contained in this publication is based
on knowledge and understanding at the time Super. She recently spoke to us about her country
of writing (October 2020). However, because of upbringing, financial issues unique to women, and
advances in knowledge, users are reminded of
the new super fund that caters specifically to the
the need to ensure that the information upon
which they rely is up to date and to check the retirement needs of women all around Australia.
currency of the information with the appropriate
officer of Regional New South Wales or the user's
independent adviser.
2 | THE COUNT RY WEB • 2020 annual • Think well , feel well!Editorial: Bronnie Taylor
As NSW Minister for Mental Health and counsellors and Drought-Peer
Women, women's health and wellbeing is Support Workers delivering
something I am extremely passionate about. counselling across rural local
health districts—meaning help
Rural and regional NSW has faced incredibly
is available locally where people
difficult times recently, with drought, bushfire
need it.
and now the COVID-19 pandemic. While many
of us are coping well, some are struggling In July this year, we also provided
with the ever-changing emotional, physical funding towards mental health
and financial realities of life-as-we-know-it training for more than 5000 community
being turned on its head. pharmacists. Pharmacies are often the first
place that people go to for health issues and
You, or people you know, might be feeling
I am pleased that pharmacists will be given
anxious, sad or afraid. People who experience
the knowledge and tools to recognise when
mental illness know these feelings all too
someone is in distress and appropriately
well. They struggle with them every day and
refer them.
they find the courage to live the best life they
can, regardless of the cards they were dealt. I'd like to finish by raising the point that good
Bronnie Taylor MLC
What we all have to do now is find the same mental health is more than just the absence Minister for Mental Health,
courage. of mental illness. I'd like to share with you Regional Youth and Women
some tips for building good mental health
I have found that so many women, especially
from Healthdirect. I try to use these tools in Spirituality or religion
those in rural and regional areas, have
my daily life and I encourage you to give them
amazing reserves of courage. Women are often For some people, being involved in spiritual
a go. Let's look after each other.
the rallying forces within their communities, or religious practices can improve wellbeing,
and one of the privileges of my role is to meet Build relationships help in coping with stress, and reduce
these inspiring women and hear their stories. Having good relationships with other people symptoms of mental illness.
Unfortunately, and it is in danger of becoming is the most important factor contributing Remember if you are struggling to cope with
a cliché, women often put themselves last. to a sense of wellbeing. This can include everyday life, reach out for help—you don't
We are all familiar with the 'juggle', where we family, friends, workmates and others in the have to do it alone. ■
come out at the bottom of the pile, stressed, community.
tired and sometimes sick. As a mother,
Stay healthy
daughter, wife, friend and politician, I am
Exercise has been shown to increase
What's next?
guilty of it as much as the next woman.
wellbeing as well as reduce symptoms of Contributions and advertising bookings
Whilst we cannot always slow down or step depression and anxiety. A healthy diet, for our 2021 annual issue of The Country
away from our responsibilities, what we can avoiding excess alcohol or drugs, getting a Web themed 'Women, Business and
do as women is to care for ourselves more. good night's sleep, and regular check-ups Farming' are due 30 April 2021 for
When it comes to our mental health, I want with the doctor can all help too. publication in August 2021.
to remind women that help is out there, no
Develop gratitude We want to hear from rural women who
matter what their concern may be.
are involved in, or who have a connection
Count your blessings. Try keeping a gratitude
There are more options than ever to access to farming, and who are running their
journal and write down three positive things
help via telehealth, so getting help is as easy own business or passion project.
each day.
as picking up the phone. In April this year, I
This issue is about highlighting and
announced that an additional 60 000 calls Identify and use your strengths celebrating women farmers and fishers
will be able to be answered by the NSW
We all have different strengths and and the stories of passion, innovation,
Mental Health Line. We have also invested in
weaknesses, but finding out what you are research and technology that make our
Lifeline, which is such a great resource. It is a
really good at and using those talents can farming communities great.
familiar brand, and anyone can call them at
increase wellbeing.
any time, and open up to a listening ear at the Please forward contributions to:
other end of the line. Create flow The Editor
I was very proud to extend the six Rural Flow is the state of being so highly involved The Country Web
Adversity Mental Health Program (RAMHP) in an enjoyable activity that you lose track of Locked Bag 21
coordinators until 2021. There are now 20 time. Flow can happen during work, hobbies, Orange NSW 2800
RAMHP coordinators across NSW. They are or sports.
t: 02 6391 3620
a great option if you want to be linked to Give to others e: allison.priest@dpi.nsw.gov.au
care and they can direct you to the right
service. There are also now 27 Farm Gate Making a contribution to the community,
however small, increases social wellbeing.
THE COUNT RY WEB • 2020 annual • Think well , feel well! | 3For more information and to stay up-to-date
Rural Women's on award activities see
www.agrifutures.com.au/people-
leadership/rural-womens-award
Network Another change this year has been the
postponement of the 2020 Rural Women's
Gathering at Forbes—the first time in the
Connected resilient rural women gathering's 27 year history that we have
Rural Women's Network (RWN) is a not been able to bring women together to
small statewide government program network, learn, gain inspiration, and share
Across my desk
within Department of Primary ideas and information at this annual event.
Industries, working in innovative ways The Forbes RWG committee are now re-
to support farming and fishing women engaging with each other and the community
to access information and services, to talk about the exciting opportunities for
Allison Priest, Senior RWN Coordinator
build confidence and connections and next year's event on 22–24 October 2021.
provide a voice for issues. The past year has been like no other I have Keep an eye on the gathering Facebook page
experienced. The challenges and changes felt (NSWRWG2021Forbes) for this month's
What does RWN do: by many of us due to drought, fire, floods and event re-launch and mark this new date in
» We facilitate and deliver programs COVID-19 have pushed our limits and forced your diary. We look forward to seeing you all
and activities that build women’s us to recreate ourselves. We have all had to in Forbes next year—it will be a celebration
confidence and skills to manage look inwards and truly value the importance worth the wait!
healthy farming businesses of connection and taking care of our own, and Alongside these changes RWN is delivering
» Promote opportunities where others, wellbeing. some new and exciting opportunities for
women can connect, celebrate For Rural Women's Network (RWN), this year women in farming and fishing.
achievements and share knowledge has challenged us to adapt and change the In July, we welcomed Dimity Smith to the RWN
and experiences way we deliver some of our programs. team as our Project Officer. Already, she has
» Capture feedback, ideas and issues been involved in the development of a new
In the lead-up to this year's 2020 NSW-ACT
relevant to farming and fishing online RESET program for women in farming
Rural Women's Award announcement and
women and communities. and fishing, with our first pilot completed
gala dinner, our state was put into lockdown,
and our annual event could not go ahead. in September. These new sessions focus
Connect with RWN
However, while we could not celebrate in on personal and business relience to help
t: 02 6391 3620 person at Parliament House, RWN delivered a women make effective decisions both on
e: rural.women@dpi.nsw.gov.au virtual event that celebrated and recognised and off the farm. In addition, Dimity has been
w: www.dpi.nsw.gov.au/rwn our Award finalists—Cressida Cains and running free online Zoom training sessions
Tammy Galvin. As part of our online event we to ensure rural women feel confident and are
Blog: https://nswruralwomensnetwork.
heard from our finalists about their projects able to access our new programs. (Read more
wordpress.com
and plans for the future, sponsors showed about Dimity on page 15).
Facebook: NSWRWN
Instagram: nsw_rwn their support through personal messages to Just last month we launched a new initiative,
Twitter: @NSW_RWN our finalists, and Minister for Agriculture and our BEtreat: Reset sessions for rural
YouTube.com/nswrwn Western New South Wales, Adam Marshall women. Focussed on reclaiming wellbeing
gave an address announcing Cressida Cains during crisis, this series was developed
as our 2020 NSW-ACT Award winner. If you in response to the challenges that the
missed the online event you can read more prolonged drought, fires, and most recently
about Cressida and Tammy on pages 6–7. COVID-19 is having on rural communities, in
There have been additional changes to particular, rural women. We are working with
the Award with the announcement of The Rural Woman to deliver these free online
our 2020 National RWA winner and immersive events, which are hosted and
and runner-up to now take presented by women with lived experience
place in September in disaster recovery. The sessions provide
2021. This means the women with an opportunity to breathe and
next round of Award reset with our first session taking place on
applications will now International Day of Rural Women, 15 October.
open September 2021 To find out more and to register, visit the
for the 2022 Award BEtreat event page: www.rwnbetreat.online.
program. If you're interested
We look forward to continuing to find new
in applying, now is the time
and exciting ways to engage with rural women
to start putting your ideas on
as we re-shape our program for the future. ■
paper and to start developing your
proposal to present to our 2022 judges.
4 | THE COUNT RY WEB • 2020 annual • Think well , feel well!Letters Write to: The Country Web, Locked Bag 21, ORANGE NSW 2800, Email: rural.women@dpi.nsw.gov.au
Keep speading the Q fever message Our family lost a wonderful husband and
father, and now, with this dreadful drought,
Free RWN goodie bag
I read with interest your article on Q fever in all our livestock. We started with 150 breeders We are interested to hear from readers
the 2019 edition and wanted to update you and we fought hard with hand-feeding about the stories and issues that have been
on my husband's story. He contracted Q fever but to no avail. Please continue to spread featured in The Country Web.
in 2002. He worked for an abattoir and they the message of Q fever. I don't want other Write to us at:
vaccinated the younger workers first because families to suffer like we have. The Editor
there was a desire not to hamper production
Debbie Motley, Warialda Rural Women's Network
by vaccinating all the workers at the same
Locked Bag 21
time, and a belief that the older workers
Orange NSW 2800
would have come in contact with Q fever. My Drought assistance
husband was 52 at that time. He developed or send an email to:
My 83-year-old father, Jim Peterson, who lives rural.women@dpi.nsw.gov.au
post Q fever fatigue syndrome and suffered
and works on a Hereford cattle property in using 'CWEB Letter to the Editor'
immensely for 15 years. His pain management
the McPherson ranges, asked me to pass on as the subject.
included six monthly infusions with Kenamine
his sincere thanks to you and the team as he
which involved a four-day stay in the stroke
really enjoys reading your magazine. If we publish your letter you will receive a
ward of a major hospital because of the
complimentary RWN goodie bag. Make sure
severity of the effects of the Kenamine. He The Country Web mail is addressed to Mum, to include your postal details so we know
passed quietly in his sleep in 2017, age 67. but as she is now in town in fulltime care, where to send your pack.
due to being non-verbal and non-mobile
Your article tells the story of a family
contracting Q fever in 2003. Thankfully they
made a full recovery. My concern is that the
plus having advanced dementia, Dad enjoys
reading it. Competition winners
death rate from Q fever is increasing because Dad found the section on drought assistance Congratulations to The Country Web 2019
of the time that has elapsed from initial very helpful, as there were a number of annual reader giveaway winners. For more
infection, especially for those who develop support services he was not aware of. He, like great reader giveaways see page 19.
the fatigue syndrome. so many farmers experiencing the ongoing
Dealing with Depression by Jan Marsh
drought, recently had a hideous week of
I am an advocate for spreading the message Mary Hollingworth, Glen Innes
pulling cattle out of dried up dams, then
about Q fever and the fact that it does
having to shoot the cattle as they were too Clare Reeves, Boorooma
cause death. I speak to farmers in my small
weak to survive. So he was pleased to receive Catherine Thorley, Darlington
community who are still unaware of the
your magazine and to read some good news.
serious, and possibly deadly, repercussions of Ella and the Ocean
Q fever. I had my children vaccinated at age Kate Blackmore, Armidale Bernadette Allport, North Star
10 and 12 as they were helping me calve out
Catherine Thorley, Darlington
heifers. They have had no repercussions from
being vaccinated at an early age.
Open Support—providing transport for medical visits
Open Support (formerly known as Country the airport, railway or bus station and
Care Link) provides: their medical appointment, hospital
» assistance for country people to find or accommodation.
short-term accommodation in the city. More information
» transport for country people who are
1800 806 160 or 02 8382 6434
attending medical visits or who require
Monday to Friday
a hospital stay in Sydney. Transport is
9 am to 4 pm
provided by trained volunteer drivers
on arrival and/or departure between Email: transport@opensupport.org.au
Visit: opensupport.org.au
When booking transport 48 hours notice is preferred.
THE COUNT RY WEB • 2020 annual • Think well , feel well! | 5Rural Women's Award win
'I came up with the idea for Dairy Cocoon
in response to this crisis in the Australian
dairy industry—to assist farmers to
for dairy industry
take back control of their businesses by
supporting them to produce their own
branded products, like milk, yoghurt,
gelato or cheese.
The Australian artisan cheese industry is 'Most recently, during COVID-19, we have
young, but growing strongly, with a number seen a strong push towards Australian
of farmhouse makers producing outstanding products, cheese in particular. There are
cheese. Pecora Dairy has always been huge opportunities for small Australian
at the forefront of the industry and has dairy farmers.
been consistently rewarded for their 'I am really excited that through the Rural
innovative approach, particularly in Women's Award I am going to be able to
relation to their work with raw milk use the knowledge and experience I have
cheese. gained over the years to support other
'Pecora dairy produces cheese small dairy farmers to stay in the industry
and yoghurt with a strong focus on and thrive by helping them to transform
ethical and sustainable farming. their business and farm.
Our approach to quality is totally 'Dairy Cocoon will be delivered in the form
uncompromising and we have worked of a powerful online platform and support
incredibly hard to create benchmark hub and will be a place where smaller
Australian ewe's milk cheeses,' says dairy farmers can plan and formulate their
Cressida. transformational business plan, access
In 2019 Pecora Dairy took out the trophy for training and education, and be connected
the dairy section with their raw milk feta at and supported.
the National Delicious Produce Awards. They 'The importance of smaller
are also the first cheesery in Australia to be dairy farm businesses cannot
licensed to make raw milk cheese.
be underestimated in the
Despite their individual success Cressida Australian dairy industry,
says that through her years in dairy she has because once they are gone,
noticed a worrying trend.
the landscape of the industry
Cressida Cain's 'dairy cocoon' 'In 1980 there were 22 000 dairy farms in will be changed forever.'
project is helping transform small Australia, however today, there are little
more than 5000. With 98 per cent of small
'I have seen small dairies transform and
create fantastic brands. I want to help
dairy farms dairy farms being family owned, it is deeply
troubling to see the industry in such crisis,
more small dairy farmers do the same—to
break the shackles of being a price taker
Cressida Cains is a successful business- where small dairy farms are closing their and start seeing the profits for all their
woman and owner of farmhouse artisan gates because they cannot make a profit years of hard work.
cheesery, Pecora Dairy. A cheesemaker and under the current model of selling milk to
farmer, Cressida lives with her husband the large processors.' 'Our small dairy farmers can drastically
Michael and their two sons on a 200 acre decrease their herd and still be more
farm at Robertson NSW. Cressida conducted a survey of small dairy profitable. That means, reduced stress on
farmers to gain a greater understanding of the land and on the dairy farmer, while
Growing up in the Southern Highlands the current state of the industry. Alarmingly, also lowering inputs and associated costs.'
Cressida says her heart has always been on 40 per cent of respondents rated the viability
the land. of their farm as poor. Cressida looks forward to growing the
industry and supporting small dairy
'I grew up on a property, so I have always had 'Their fate was lying at the mercy of huge farmers through her Rural Women's Award
a strong connection to rural Australia. When retail and processor market power. On the Dairy Cocoon project.
I married Michael, we were living in Sydney other hand, Australians are consuming more
and working in the wine industry, but it soon yoghurt and specialty cheese than ever Reflecting on the relevance of this Award
became obvious to both of us that we were before, but currently this increased demand to rural women and communities across
more suited to rural living. is being met by overseas product, and it's Australia, Cressida says it is so important
growing on average by an extra 4000 tonnes that women continue to be supported and
'We moved to a small property an hour out
each year.' involved in Australian agriculture at all
of Sydney and it was then that we developed
levels.
the idea of sheep milking. We spent six years Considering this, Cressida says that for some
on research and development—learning small family dairy farms there is a clear
the art and science of cheese making and pathway to survive and thrive by operating
growing our flock of East Friesians. up the value chain.
6 | THE COUNT RY WEB • 2020 annual • Think well , feel well!'It's important for women to be involved
in agriculture in Australia. With the new
technology and advances it is an exciting
time to be working in this industry.
'I want to encourage more
young women into agriculture
as they lend a different
perspective to agriculture
and farming. Having a
strong female presence
in agriculture will benefit
everybody.'
■■■
The AgriFutures™ Rural Women's
Award is Australia's leading award
acknowledging and supporting
the essential role women play in
rural industries, businesses and
Connecting
communities. The award provides
a platform to inspire and support women in the
Riverina
Australian women to use and develop
their skills to benefit their industries Tammy says her role as a Local Land Services
and communities. Officer and Councillor with Narrandera
2020 NSW-ACT Rural Women's Award Shire Council has given her opportunities
Each state and territory winner receives
(RWA) runner-up, Tammy Galvin lives at to connect with people at a greater regional
a $10 000 bursary for innovative ideas
Narrandera with her partner and young level but it has also highlighted the
and projects, access to professional
daughter. A beef farmer and contractor disconnect within the region, particularly
development opportunities and alumni
she also works for Riverina Local Land farming communities.
networks.
Services and is a Councillor 'This disconnect can have a negative impact
The Award is open to all women involved on Narrandera Shire Council. on people new to town who experience
in rural industries (agriculture, forestry and
Having spent much of her youth 'on isolation and have difficulty meeting people
fisheries), rural and regional businesses
the road' droving with her parents, and establishing themselves as part of a new
and rural and regional communities.
Tammy says it was during this time that community.'
Location is no barrier. If you want to create she developed a strong connection to 'Through Riverina Women's Connect Network
impact, innovate and make a difference the land and a passion for supporting I want to bring together organisations and
and/or contribute to enhancing the and bringing together rural people and groups such as Country Women's Association,
prosperity of rural and regional Australia, communities. Soroptimists, Rotary, local business
then we want to hear from you.
Tammy's RWA project, Riverina Women's chambers, local, state and national women's
Know someone who should apply for Connect Network, aims to bring together groups and government services such as the
the AgriFutures™ Rural Women's Award? women, businesses and services through Rural Adversity Mental Health program. It will
Email their name, contact details, and face-to-face networking events, a website provide opportunities to share information
project area to: rwa@agrifutures.com.au and business directory, and online and resources, meaning people will know
How to apply forums. In establishing the network where to find the support they need when
Tammy hopes to facilitate leadership tackling tough times.'
For detailed award guidelines and
opportunities and social connectivity to Another aspect of the project is to give
information on how to enter see
stimulate the regional economy. women greater confidence and to build their
www.agrifutures.com.au/rwa
'We've only just scraped the surface when capabilities around decision-making so they
Applications for the 2022 program will are recognised and valued as equal business
it comes to uncovering and showcasing
open in September 2021. partners. Tammy says network members
the skills and business talents of women
in the Riverina. By putting in place will be encouraged to take up leadership
tailored support structures and creating opportunities and to co-host gatherings on
a network for women, businesses and a quarterly basis, either in their town or on
services to come together, I believe it farms.
will not only build greater capacity within 'By encouraging and supporting women
the community, but it will contribute to to take on these roles I hope to build their
building a stronger local economy.' confidence and leadership capability.' ■
THE COUNT RY WEB • 2020 annual • Think well , feel well! | 7our energy, imagine what we could do. You other programs (like TAFE NSW Women In
might see this reset as taking time for a walk Business, Young Farmer Business Program
each morning, making time for a phone call and Local Land Services) that you can do for
with your best friend each week, or doing free. Find something you're interested in,
a yoga class to have 'you time' before the like a course or program you can do within
kids get up. Make that time to prioritise the a group. Not only will the group keep you
sharpening of your own saw—you! accountable with your learning, it will help
you feel less isolated and more connected on
2. Set some boundaries. Like we do as
your journey.
parents, we set boundaries for children so
they know how far to go. We don't let kids 6. Motion is lotion. Any type of movement
stay up late to all hours because we know is beneficial for you, not only physically, but
that boundaries around sleep are beneficial also mentally. Work towards 30 minutes a
for their health and emotional wellbeing. day of outdoor activity to get you started.
So, the same goes for us as adults. Some This will help give you energy, build
simple strategies for setting boundaries cardiovascular fitness, improve your mood
could include setting certain days of the with endorphins, and it will also then help
week for specific tasks, having certain you with sleep. If you're finding it hard to
Kitchen table hours you check or respond to emails, and
blocking out time for tasks you know you
hate doing. This means you are better able
get started, make some simple goals. It
might be that when you go to town, you go
in activewear and try and walk up and down
mental health to compartmentalise and be efficient in the
time you have set aside. Social media can
also have a big impact on ways you spend
the street instead of taking your car to every
stop. It might even be an option to suggest to
friends to go for a walk and talk with coffee,
Dimity Smith, Moree your days, so perhaps trial deleting your as opposed to sitting down for a big lunch or
Psychologist & RWN Project Officer social media apps on occasion to see how it morning tea. Think of ways you can keep your
changes your effectiveness. normal habits, just make some little tweaks
When your workplace is at your kitchen to help you feel better.
table, you need just as much support to 3. Build up the positives. Depression
take care of yourself, as a normal work can sometimes arise as a result of a lack 7. Monitor the wines. Many of us love
office. Commonly, rural women who juggle of positively reinforcing activities. So, if a wine, or some sort of alcoholic drink,
so many roles from their home office are you think about the past five years in rural, particularly after a long hard day. While
expected to just keep going; not having regional and remote Australia, there has this may be a nice treat over dinner, or
half of the support that other people have likely been a lot to limit these activities. List as something paired with a cheese plate
in any workplace that meets the National five things that make you feel good and set with friends, sometimes this can be used
Employment Standards (NES). With the yourself some SMART (Specific, Measurable, as a relaxation tool a little too much. The
majority of families having the added Achievable, Realistic, and Timely) goals on challenge is that many people don't realise
responsibility of home schooling when how you can achieve at least three of them. that alcohol is actually a depressant, so
required, and having limited access to family No matter how big or small, just make them whilst it slows you down after a long day, it
or the opportunity for a holiday break, it is realistic and try to stick to them. Share with also means that if you consume it late into
key that rural women make their own health someone so they can keep you accountable. the evenings, it will cause you to have broken
a priority in the same way they would in any sleep and wake you up earlier. Try to see if
4. Communicate. If you don't have the
workplace. you can limit this to just a few nights a week
ability to access a psychologist or counsellor,
or even just to weekends. Your rested and
Dimity has more than 10 years experience talk to a trusted confidant. A problem shared
relieved body will thank you!
in workplace rehabilitation, psychological is a problem halved. In a workplace, you
counselling and managing her own would have the option to talk to a colleague 8. Don't be too hard on yourself. While
businesses. Here, she shares her top tips for or use an employee assistance program all of the above are excellent to try, the
keeping your mental health at home in check to help you through your work anxieties or first point you probably need to do, is give
and making sure you prioritise yourself like challenges. If you don't have access to a yourself a big hug. More than likely it's been
you are your own star employee. trusted family member or friend who can a tough few years for you, you're tired and
help you through, there are so many options you haven't had a chance to reset. Don't look
1. Sharpen the saw. A story my Dad has now for online telehealth consults—it at this like it's a huge mountain to climb to
continued to tell me throughout my life is doesn't matter where you live, all you need get you back on track, pick one thing you can
about the man (or woman) who was cutting is internet. If you still aren't sure how to get do. My recommendation is start with walking
down a tree and kept cutting with a blunt help, contact your local Rural Resilience and cutting back on the alcohol. Even if it
saw rather than taking time to sharpen it. Officer or your local Rural Adversity Mental means you do two walks a week and cut back
As it turned out, the woman who took the Health Program (RAMHP) team. two nights a week on alcohol, you're already
time to sharpen the saw before cutting down in a better position than you were before.
the tree, actually cut it down in a shorter 5. Personal and professional development.
Make things achievable, and don't punish
amount of time, didn't damage the saw, and Without opportunities to grow and develop,
yourself. Change the approach, give yourself
had time to have a rest afterwards. If we all we can feel flat and stuck. There are many
a bit of compassion and see how it helps you
took the time to refresh, reset and regather online courses supported by the government,
change direction. ■
such as TAFE NSW funded opportunities, and
8 | THE COUNT RY WEB • 2020 annual • Think well , feel well!River stories
Maddi Ward, Outback Arts
Developed in 1999, Outback Arts is a where they were working. They felt at
not-for-profit regional arts and cultural ease and happy that they had spent time
development organisation working in the together learning and sharing.
seven local government areas of Bourke,
We delivered this program in partnership
Brewarrina, Bogan, Coonamble, Cobar,
Shift your mindset
with 2 Rivers Pty Ltd and it was funded
Walgett and Warren.
by University of Newcastle's Gomeroi
During May 2019, one project in their busy Gaaynggal Centre. The valuable workshop
year was called River Stories. The word facilitators included Signal Creative's
Lisa Messenger, collectivehub.com
Walgett means 'meeting of the two rivers', Emma and Caroline, Aleshia Lonsdale,
which precisely describes the town's and Lexie Reeves.
Much like the iconic Friend's theme song,
location where the Namoi and Barwon
sometimes it hasn't been your day, your week, At Outback Arts, we work with individuals,
rivers converge. This area has long been
your month or even your year. We all have our organisations and government to
a meeting place for First Nation people
off moments, but occasionally they can trigger generate, promote and advocate for the
and remains an important part of local
a negative mindset which stops us from arts and creative industries. We love
Aboriginal culture, particularly for women.
seeing the bigger picture and creates a barrier working with our creative, resilient and
to success. Here are some tips to help you to River Stories focused on increasing social generous communities in our region. For
shake it off and switch your mindset. and emotional wellbeing of Aboriginal more information about our program visit
women in Walgett through the delivery the Outback Arts website. ■
1. Shake it out by moving your body!
of creative workshops and activities that
We all hold stress in our bodies, often in our More information
allowed the participants to see and use
shoulders and posture. Whether you can go
the beauty in the landscape and each www.outbackarts.com.au
for a brisk walk, dance it out in your living
other.
room, or take a quite five-minute break from
your desk, I promise it will help. I particularly It was a priority to leave a legacy in the
love this super easy to follow stretching guide community after the workshops were
from healthline: https://rb.gy/7unnpi completed, through skills development
and encouraging the women to share
2. Practice gratitude: Rather than keeping
their new skills with other members of the
score of everything that has gone wrong,
community through the local services and
write a list of three things you're grateful for
regular group activities.
today. Do this daily as a mental exercise and
to foster a greater sense of wellbeing. Through this series of workshops the
participants learnt a variety of creative
3. Smile: There is definitely a place for tears,
techniques and how this connects to
frustration and anger, and healthy ways of
culture. The creative skills shared included
expressing negative emotions, but if it's
basket weaving, fish trap weaving, zine
not constructive to achieving your goals
making, photography and making creative
in the moment, consider pushing through
creatures.
and faking a smile. According to research
published in the Psychological Bulletin in The program encouraged conversation,
2019, smiling really can make people feel skill sharing, creative development and
happier. A team of psychologists combined programing assistance especially for the
data from 138 studies testing more than local children's play group. There were
11 000 participants and found that facial excellent outcomes with the women
expressions have an impact on our feelings. identifying that they felt happy, confident,
and excited at the completion of the
4. Practice kindness: Doing something kind
workshops.
for another person, creature, or cause, is
one of the quickest ways to switch you into a The women said they felt connected to
positive mindset. the landscape by working on the riverbank
and this gave them a sense of belonging
5. Use the assumption of generosity.
as they shared stories of parents and
Brent Brown suggests, 'You extend the most
grandparents being born under the
generous interpretation possible to the
birthing tree just down the river from
intentions, words, and actions of others. The
assumption of generosity is believing that
people are doing the best they can'.
THE COUNT RY WEB • 2020 annual • Think well , feel well! | 9It's grief, and I'm feeling it too
For me this is not focussing on the thought
that 'everyone I loves dies', rather that I have
amazing health colleagues stepping up to
Letitia Cross, Rural Adversity Mental Health Program Coordinator the plate, taking on the medical fight against
this virus. Rather than concentrating on the
This year was going to be mine. I had said Like September 11, COVID-19 has changed educational costs to my family, I focus on the
many times at the start of the year to friends and will continue to change the way we live amazing school community that is working
that I had climbed the figurative mountain from this point. That being said, we will get their backsides off to pivot to an entirely new
in the last few years. I had overcome some through this. We have been tested before way of ensuring my children are supported
health challenges, family ill health, work and we are survivors. This fight is temporary, online. Rather than centring on my loss, I
difficulties, the fires were out and the but that isn't how it feels at the moment. It am being grateful for the amazing friends,
drought was looking to turn. 2020 had to feels scary and never-ending. And I am not colleagues and family who have my back, or
be good, easier. I was getting health, sport, alone. This personal anticipatory grief is who offer to hold the load when the weight
balance and a sense of me back. Then compounded by our collective grief, which of this world can feel too big for me.
COVID-19. we can feel as an undercurrent in our society. Being present in the moment is really
But here is what I know about grief; naming practical when my brain starts doing donuts.
it and understanding it is powerful and helps. To bring myself back to being present in the
Grief doesn't happen neatly or in order but moment I short-circuit the anxiety or worry
Kessler has identified six key stages: going around my head by either:
1. Denial: It's just a flu, it won't affect me. 1) Taking three deep breaths through my
nose, counting as I inhale and exhale; or
2. Anger: You're stopping me
doing what? 2) Engaging the senses by listing one thing in
the moment that I can see, hear, touch, taste
3. Bargaining: If I stop seeing my mates and smell.
for two weeks, then we will be OK, right?
Staying connected is important. Just because
4. Sadness: So many losses, will this we are physically isolated does not mean we
end? should be socially isolated. I must admit that
5. Acceptance: It's happening, I can wash I am a hugger and these safety measures,
my hands, social distance and stay home. though necessary, are having a profound
impact on my mental health. It is important
6. Meaning: How is this shaping my life
to be proactive, creative and committed to
forward? What have I learnt from this?
connections for our mental health.
Now I am not perfect, I haven't skipped
Letting go is challenging, but if it's outside of
straight to meaning. By understanding
my control, I have to let it go. I can't choose
my emotions as a normal stress and
what happens to me or how others choose to
grief response to an abnormal situation,
act, but what I can control is how I respond.
I am an I can spend more time focussing on the
I can choose to wash my hands, physical
educated, smart important things rather than rallying
distance, stay home and work towards the
person. I had seen the COVID-19 briefings, against the unstoppable tide. Allowing and
collective good.
I work in health and I really understood the understanding this response empowers me
implications, but yet I was emotional, angry and stops me choosing to play the victim. Compassion is the final thing that helps
and dragging my feet about doing what had Now is the time for me to protect myself and me in addressing the collective grief of my
to be done; because this was supposed to be my community, not to overreact. community, country and world. We all deal
my year. with fear and anxiety in different ways, even
But the question is how do I do this when my
if it is hoarding toilet paper or denying reality.
Then I came across comments from David feelings can be overwhelming? Well, here are
I can choose to be generous, patient and
Kessler, one of the world's foremost experts some things that help me:
kind to those that are doing the best they
on grief, and my response suddenly made know how to in difficult circumstances.
Firstly, I see anticipatory grief is really an
sense. I am grieving. I am grieving for what
anxiety. I can control the amount it impacts
I have lost; normalcy, financially, for my loss This is a scary time in a changing world.
me by balancing my thinking, being present,
of connection—which is the epicenter of my It is OK to grieve; it helps to name it and
staying connected and letting go of what I
being, and also for what I am yet to lose in understand it, and then it is our responsibility
can't control. Secondly, I meet collective grief
this shifting world. And I am not alone. In to step forward. ■
with compassion.
conversation after conversation I have heard This article first appeared at Centre for Rural
and held similar responses. We are grieving. Balanced thinking is powerful because
& Remote Mental Health blog: crrmh.com.au
our minds can focus on the 'what if' and
There is no doubt that our world has Acknowledgement: David Kessler &
the worst case scenarios. I can't stop this
changed from this pandemic and that we are Scott Berinato: Harvard Business Review
but what I can do is focus on balance and
grieving on different levels. Having an impact 'That Discomfort You're Feeling Is Grief'
gratitude.
on me is anticipatory grief, a grief for our https://hbr.org/2020/03/that-discomfort-
more broadly imagined future. youre-feeling-is-grief
10 | THE COUNT RY WEB • 2020 annual • Think well , feel well!The Rural Resilience Program Rural Resilience
helps farming families by:
» creating opportunities to connect with
others in farming communities, as well as
connecting with support services
Program
Amanda Glasson, Coonamble
» providing information, tools and
development opportunities that build skills,
Wow, what a year to have the privilege to restrictions
knowledge and experience
write the column for DPI's Rural Resilience have
» supporting families while recovering from Program (RRP) and what a theme—'Think actually
adverse events and helping them prepare well, feel well'. But first, a little bit about me. provided an opportunity for some changes
for the future that may prove to be highly beneficial.
I am a born and bred Coonamble girl. I grew
» listening to farming needs and issues and
up in the 70s and 80s in an era where your Owing to lockdown, this year has provided
communicating these to policy makers
parents basically sent you outside from the many different opportunities. For me, on
» helping you to find out what assistance is
beginning to the end of the day. My parents a personal front, I have had the absolute
available to you, your family, business or
were mixed farmers. I am the middle child privilege of Acting Team Coordinator for
community.
of three, being the only girl. As children we the RRP since the beginning of March until
Get in touch with your local RRP team all had chores, including feeding the pigs September. What a wonderful learning curve I
member—they are here to help you. (approximately 100) carrying (by hand) have been on. Supporting this dynamic team
buckets of grain to them in their pens, through their challenges with change owing
» Bourke: Grace Murray
getting the milking cows in and separating to COVID-19 has been truly inspiring.
m: 0439 531 107
their very naughty calves, feeding the cats,
e: grace.murray@dpi.nsw.gov.au Our teams work is generally focused on being
dogs, any poddies and chooks, collecting
» Broken Hill: Ellen Day out in our communities at least three days
the eggs, putting the washing on and off the
m: 0427 639 761 every week, so the changes our team has had
line, washing up, getting the vegies ready for
e: ellen.day@dpi.nsw.gov.au to implement this year has been significant.
dinner, and if we were ever bored I was given
All of our meetings and workshops suddenly
» Coonabarabran: Sue Freebairn a hoe and sent to cut Bathurst Burrs—so
had to convert to online, regular stakeholders
m: 0429 212 368 many chores! We also had ponies that we
visits were stopped and our workplaces were
e: sue.freebairn@dpi.nsw.gov.au rode for stock work and for fun, attending
closed. The capacity of this team to pivot and
» Coonamble: Amanda Glasson Pony Club and also using them in our games.
adapt to change during this time is a true
m: 0438 082 731 Life was always busy, but in a vastly different testament to their beliefs in their work.
e: amanda.glasson@dpi.nsw.gov.au way to today. Many of the lessons we learnt
COVID-19 has provided the RRP with time to
» Dubbo: James Cleaver to pull us into line came from the sayings our
reflect on the last five years: to look at the
m: 0408 687 165 parents and grandparents would recite. One
work done by the team during times of crisis
e: james.cleaver@dpi.nsw.gov.au of my grandmother's favourite was 'Idle hands
(drought, flood, fire and pandemic), to reflect
» Goulburn: Ted O'Kane make the devils work'—she liked to whip
on what has and hasn't been working well,
m: 0427 781 514 this one out for us when we were whingeing
and where the opportunities might lie moving
e: ted.o'kane@dpi.nsw.gov.au about a particular chore we had to do. Another
forward. It has been exciting to work with the
favourite of hers which, has stuck with me, was
» Hay: Danny Byrnes team and external stakeholders to develop
'God, grant me the serenity to accept the things
m: 0400 374 258 new strings to the programs bow, which we
I cannot change, courage to change the things
e: danny.byrnes@dpi.nsw.gov.au look forward to delivering in the near future.
I can, and the wisdom to know the difference.'
» Tamworth: Ray Weinert We have listened to feedback from farmers
m: 0447 634 507 In a year where everyone's lives have been
and our communities. During lockdown
e: ray.weinert@dpi.nsw.gov.au impacted by COVID-19, what a wonderful
the team has been working to create some
truism to reflect on. It is one of the first
» RRP Coordinator: Shannon McCormack new innovative programs that will support
sayings I remember that promotes thinking
m: 0419 281 199 farmers, their families and communities to
well to feel well—understanding that we can
e: shannon.mccormack@dpi.nsw.gov.au grow stronger and more resilient businesses.
waste a lot of time and energy on worrying
Keep an eye on our website and through the
More information about the things we can't change instead of
DPI Facebook page for the release of new
taking charge and responsibility for the things
www.dpi.nsw.gov.au/rrp programs.
we can enact change on, and making
a difference by doing so. And remember, our team is always available
for a chat and to listen, learn and link where
There have been many things since March this
needed. Please reach out and contact your
year that have been well beyond our control
local officer if you think we can help. ■
and that at times have felt extremely stifling
and even ridiculous. However, with just a bit Amanda Glasson, DPI Rural Resilience Officer.
of tweaking in thinking and reflecting, these Photo courtesy of Coonamble Times
THE COUNT RY WEB • 2020 annual • Think well , feel well! | 11Pet friendly - boost your
And that ... is how Fleabag came into my
life. I feel I need to add a disclaimer here
that impulsively taking on a cattle dog is a
health and wellbeing
profoundly stupid and irresponsible thing to
do and I wouldn't recommend it ... thankfully
for Fleabag, I am as stubborn as she and
made it work.
In January 2015 I'd had enough. I didn't want From that moment forward my life was
to live, but I hadn't yet found the courage to engineered to cater for this little heeler. From
take my own life which felt like all that was work to home to holidays, she is factored in.
left for 'people like me'.
I recall signing the lease for a rental once
Today, my life is beyond my wildest when a sour-faced woman asked me 'What's
imaginings. Not perfect by a long shot, and the go with the dog?' to which I replied 'The
not easy or without challenges, but it is full of dog has a name, she's called Fleabag. And
hope, freedom, self-respect and a renewed she's part of our family. Where we go, she
focus on health and wellbeing that alcohol goes.'
stole out from under me from the age of
This is a non-negotiable for us. And it still
18 when a series of traumas impacted and
stuns me that people fail to consider the
forever altered the trajectory of my life.
impact and importance a canine holds in
Today, I am the CEO and founder of a the life of many—particularly for those who
national grassroots charity Sober in the are widowed, empty-nesters, or who like me
Country (SITC)—home to a vast and gathering were never blessed with kids.
swathe of hard working rural, remote
So I ask you to think before you call
and regional Aussies who, just like me,
somebody's little mate 'just a dog',
recognised there was a problem, sought
and perhaps if it's a phrase you cannot
help and couldn't find it. So, I decided to
comprehend, you've just not lived, and it
step up and address that gap. (Thanks in
might be time to become a dog's human and
part to being a NSW/ACT AgriFuturesTM Rural
see how it changes your life.
Women's Award finalist a few years back.)
Fleabag began her life as a 'real dog', in a
Throughout the whole of this journey, and
pen, learning discipline from other dogs. But
the 10 years before it, my little blue mate has
as the years rolled by she has been promoted
been a constant and fixed shadow by my
and today, as an almost 15-year-old lady, she
side. She has seen the absolute lowest of
is permanently indoors, by my feet, or asleep
lows, and now, she's got her human back at
on her bed which is next to my bed. We are
full capacity, 24–7.
Shanna with Fleabag at their home in Narrabri so finely tuned that she might as well speak
Fleabag came into my life as an impulse Shanna and I might as well speak Fleabag. ■
When I hear somebody utter the phrase 'it's decision. I had been living with a friend in
just a dog'—well, I'm not gunna' lie—much Goondiwindi during yet another rough patch Sober in the Country (SITC)
self-restraint is required to ensure I don't and honestly, I didn't know if I was 'Arthur or SITC is a national grassroots charity by rural
burst into a full rant about what an offensive Martha'. I wasn't yet at rock bottom, but I was people for rural people. Through online
statement that is to 'people like me'. ferociously working my way there. awareness they are shifting the booze culture
People like me who couldn't have children. While I was staying with this friend, her of the bush and changing lives by letting
People like me, who, through either legendary old blue dog 'Boss' and his missus mates know it's #OK2SAYNO to a drink if
circumstances or geography, are isolated 'Gravy' (a red heeler) produced a picture that's what they need to do. You can find
90 per cent of the time. People like me with perfect batch of little blue and red pups. out more about SITC from their website and
huge hearts and love to give, who need social media channels.
Eight weeks later, with the majority of pups
connection like oxygen. People like me www.soberinthecountry.org
gone to their new home, there was still one
who've had a difficult time along the way Facebook @soberinthecountry
blue runt and one red pup left. Giving the
and reap the immense benefits from the
pups some basic training to prepare them Instagram @sober_in_the_country
constant, loyal, adoring companionship of
for their forever homes, I gave the girl a silly
a best mate in their life.
nickname (Flea) because she was the runt and
Crisis support
My name is Shanna, and I am the human because I didn't want to get too attached.
who is owned by a cracking little blue heeler If you, or someon you know may be at risk
Later, when a drover came to 'claim' Flea, I
by the name of 'Fleabag' who also happens of suicide, please call Lifeline for advice on
took one look at him and promptly declared
to be a centenarian. (By the grace of God she 13 11 14 or the Suicide Call Back Service on
that she'd been sold and scooped her up in
is still as fit an active as a dog half her age.) 1300 659 467
my arms. After a lot of eyebrow raising and
I am also a recovered alcoholic.
awkward three-way-conversations, the drover
left empty-handed.
12 | THE COUNT RY WEB • 2020 annual • Think well , feel well!You can also read
