MEN'S HEALTH PEER EDUCATION MAGAZINE - DVA
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M E N’S H E A L T H
PEER EDUCATION MAGAZINE
FREE MAGAZINE
VOLUME 18 | NO 2 | 2019
V E T E R A N S ’ H E A LT H W E E K
M E N TA L W E L L N E S S E D I T I O N
PT with the Governor-General of Australia
Are you in the driver’s seat of your own mental wellness
and general wellbeing?
Gardens, great for the soul and body
MEN’S HEALTH PEER EDUCATION MAGAZINE
CONTENTS EDITORIAL
2–3 EDITORIAL
4 ARE YOU IN THE DRIVER’S SEAT OF
YOUR OWN MENTAL WELLNESS AND
GENERAL WELLBEING?
5 WAYS TO MAINTAIN YOUR MENTAL
WELLNESS
AS A VETERAN AND CARER
For many of us, the holiday period brings with it a chance
6-7 COPING WITH LIFE
to take some time out to relax, enjoy the longer days of
8 MENTAL WELLNESS THROUGH EXERCISE summer and reflect on the year that’s passed. Perhaps this
9 IMPROVING MENTAL WELLBEING year has been particularly challenging for you, or maybe
THROUGH SPORT you’ve had a great year; whatever the case, it’s useful to take
some time to check in with yourself, take stock of your own
10-11 INAUGURAL NATIONAL FEARLESS PTSD mental wellness, and think about what you can do to feel
CONFERENCE
refreshed and prepare for a prosperous 2020.
12 RESOURCES IN SUPPORT OF MENTAL
WELLNESS I love what Kerri-Ann writes in her article, ‘Ways to maintain
your mental wellness as a veteran and carer’ (page 5),
13 YOUR WELLBEING IS OUR BUSINESS about it needing to be a conscious decision to make time
13 HEALTHY LIVING APPS to take care of your wellbeing. It’s very easy to neglect our
own needs when it comes to mental wellness. Whether we
14-15 NOURISH YOUR BODY AND BRAIN
are busy caring for loved ones, such as family members
15 ADVICE ON ACCREDITED PRACTISING and friends; working hard to contribute to and support our
DIETICIANS veteran community; or simply can’t find any motivation,
the importance of this area of our lives is often overlooked.
16-17 WHAT ARE THE MENTAL HEALTH RISKS
AFFECTING AUSTRALIAN VETERANS,
AND HOW CAN THEY BE HELPED?
18 CONNECTING FEMALE VETERANS
AND FAMILIES
19 TRY YOGA! WHAT HAVE YOU GOT
TO LOSE?
20-21 VETERANS’ HEALTH CHECKS
22 GARDENS, GREAT FOR THE SOUL
AND BODY
23 ENGAGE, SHARE AND BUILD –
VETERANS’ HEALTH WEEK 2019, COMING
TOGETHER FOR MENTAL WELLNESS
24–25 WISE WORDS
26-27 PT WITH THE GOVERNOR-GENERAL, IN
SUPPORT OF VETERANS’ HEALTH WEEK
27 MHPE VOLUNTEER RECOGNITION – 5, 10 LETTERS TO THE EDITOR
AND 15 YEAR RECOGNITION FOR MHPE
What we’re looking for...
VOLUNTEERS
Letters should be no more than 100 words
28–35 MHPE NATIONAL ROUND UP and relate to articles or topics discussed in the
36 MHPE CONTACT DETAILS AND NEXT magazine or regarding men’s health generally.
ISSUE CONTENT
PLEASE SEND YOUR LETTERS TO THE EDITOR
COVER PHOTO: Governor-General His Excellency menshealth@dva.gov.au or c/- Department of
General the Honourable David Hurley AC DSC Veterans’ Affairs, Men’s Health Peer Education
(Retd) participating in the PT session in support
of Veterans’ Health Week
Magazine GPO Box 9998, Brisbane QLD 4001
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VOL.18. NO.2. 2019
In reality, it’s one of the fundamental building blocks
needed to create a great life.
In this issue of the magazine you’ll find a range of
articles suggesting different ways you can support
your own mental wellness. Whether it be heading
outside and into the fresh air and sunshine to enjoy
some gardening; putting your feet up for some quiet
time with a cup of tea and a good book; or braving MHPE
something new and trying your first yoga class, it’s MAGAZ IN E
worth making the time to do it. If we each do this for
ourselves, it will help to make us happier and healthier
EDITORIAL
individuals, as well as better-equipping us to care for COMMITTEE
others.
MEMBERSHIP
To all our readers, I wish you a safe and happy holiday
period. Amongst the summertime barbeques and
Christmas pudding, I encourage you to take some time SOPHIE LAVERS
to reflect on the year that’s passed and prepare for a DVA MHPE Editor
wonderful 2020, making mental wellness a priority.
DR WARREN HARREX
Leonie Nowland DVA Medical Adviser
Assistant Secretary
Client Engagement and Support Services Division DR LORETTA POERIO
DVA Mental Health Advisor
DR DIMITRI BATRAS
DVA National Health Promotion Officer
CONAN ELPHICKE
DVA Public Affairs
SUSAN BURNS
Open Arms
TRISH BATCHELOR
DVA Deputy Chief Health Officer
M H P E M AG A Z I N E DISCLAIMER
AND REPRODUCTION Articles with this publication are the views of the individual
OF CONTE NT contributors and should not necessarily be viewed as endorsements
by the Department of Veterans’ Affairs. Information provided should
be carefully evaluated for its source, accuracy, currency, completeness
Just a reminder to our readers, and relevance for your purposes. Users should obtain appropriate
professional advice relevant to their particular circumstances. Users
if you would like to include are encouraged to check with the author agency if they have any
an article that’s appeared in concern about the information provided. This publication includes
an edition of the magazine in links to sites that are not administered by the Department of Veterans’
Affairs. These links do not constitute endorsement of material at
your own publication, please those sites, or any associated organisation, product or service.
contact the Editor to confirm if
there are any restrictions on the
re-publication of the material.
3
MEN’S HEALTH PEER EDUCATION MAGAZINE
ARE YOU IN THE DRIVER’S SEAT OF
YOUR OWN MENTAL WELLNESS
AND GENERAL WELLBEING?
the following tips give you broad support is so important; that
areas to get started: it is high quality connections
to people we care about and
1. Exercise – there is a very strong who provide us with a sense
body of work that supports of purpose that we need. More
the benefit of exercise from and more research is indicating
a fitness, mental health, and that it is a key to aging well.
social connection standpoint. Family and friends who have
Regular exercise can help shared key life events with
protect you from heart disease you, the good and the bad,
and stroke, high blood are the foundation. Gatherings
pressure, noninsulin-dependent of family and friends around
diabetes, obesity, back pain, the dinner table on a regular
osteoporosis, and can improve basis can help sustain a sense
your mood and help you of connection. The ex-service
to better manage stress. If community can provide this
the exercise is done with a connection through a range of
group, then this can increase social activities, from surfing to
social connection. All of these volunteering.
M aintaining mental wellness and
general wellbeing can seem
overwhelming at times. But taking
benefits boost your wellbeing.
2. Sleep – again a strong body
Speaking of volunteering, did
you know that volunteering can
a deep breath and spending a few of work that provides the create a sense of purpose, a
minutes reflecting on what makes argument for why sleep is sense of accomplishment and
a difference to you, can be very important, both for restoration competence, and can boost
helpful. and repair and for processing social resources and positive
emotional memories. affect? Volunteering can help
Take your car for example. To keep increase your perception that
your car running smoothly, you 3. Education – learning something what you do makes a difference
make sure it is serviced regularly, new every day, getting out to others and that you, as an
replace the tyres and battery when of your comfort zone, helps individual, are an important
required, check the suspension and build new neural pathways part of the world. Volunteering
fill the car up with the right fuel. and maintain our brain’s ability Australia is a place to start if you
If we don’t do these things our to change, be agile and be do not have a particular area
battery can drain or the suspension curious about life. A recipe for you want to focus on. Ex-service
can wear down — which can be longevity! organisations can also be a place
especially obvious when we hit to volunteer your time and skills.
those potholes! We can’t predict 4. Diet – fuelling your body with
where the potholes are; however good quality, wholefoods, All of these activities can boost
if we haven’t kept up a regular that your grandmother would your wellbeing. The key to not
maintenance regime, we will feel recognise, is the recipe for being overwhelmed by the
every pothole, big and small, as maintaining a healthy weight, choices on offer, is to see these
major events. reducing inflammation and activities as life-long skills to
promoting a good immune be developed, rather than as
The same can be said for our lives system. short-term quick-fixes. So, my
— there will always be potholes, but suggestion is to start small and
with the right tools, we can better 5. Social support – this is one that build up gradually with a clear
weather the potholes of life. When is becoming more and more plan of action. Celebrate your
we neglect basic maintenance and talked about. We know our achievements, no matter how
day-to-day care, even the smallest brains are wired for connection, small, and remember there is
of potholes can feel giant. as social beings we need much you can do to support
connection with others for our and build your own sense of
So, how can we ensure that we very survival and wellbeing. wellbeing.
maintain optimal health and Social isolation is a growing
wellbeing? I am glad you asked. issue and this has devastating Dr Loretta Poerio
There are a range of tools that consequences for our DVA’s Mental Health Advisor
you can have in your tool box, wellbeing. It is recognised that
depending on your needs, however social connection and social
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VOL.18. NO.2. 2019
Ways to maintain your mental
wellness as a veteran and carer
T aking time for self-care can be a confronting concept,
as for many people it is easier to focus on caring for
others rather than themselves. Achieving a functional
“THAT’S THE TRICKY THING ABOUT
MENTAL WELLNESS, THERE IS NO
level of mental wellbeing is important, however, in order ONE-SIZE-FITS-ALL SOLUTION.”
to enjoy life in a meaningful way, rather than simply exist.
I want to share some ways that I have found, through “MAKE SELF-CARE A REGULAR AND
trial and error, that have assisted with my own mental ONGOING PART OF YOUR LIFE TO
wellbeing. They may strike a chord with you, or they may SEE THE BENEFITS.”
not fit your situation at all: that’s the tricky thing about
mental wellness, there is no one-size-fits-all solution. The
upside to that is you can try out several different mental
wellbeing solutions until you find something that works
for you.
What you do in this time depends on what you enjoy.
I am a veteran, and the carer of a veteran. Each of these For some, reading a book, gardening, or sitting in the sun
roles brings with it their own mental wellness challenges. with a cuppa is what recharges their mental wellbeing
batteries. For others, it can be going for a run, a swim, or
As a carer, it is imperative to make time for yourself. walking the dog. Whatever it is, it needs to be something
Note that I did not say “find” time for yourself, because that you look forward to, that you enjoy, so that it
if you do not make a conscious decision to take time for becomes a positive date on your calendar, rather than
yourself, it is unlikely to happen. In order to fulfil the carer another chore to tick off the list.
role to the best of your ability, you need to make sure you
are as well as you can be, both mentally and physically. For me, I enjoy activities where my mind is occupied,
This means scheduling time for yourself in between the and leave me with no mental space to worry about all
daily routine of appointments, support, and devotion that the chores that wait for me. In my case, that means
comes with being a carer. Treat this time as you would exercise, as I become so engrossed in the activity and
any other appointment: you must turn up and be present remembering to breathe that I have no time to worry
in order to reap the rewards. about the washing, the cooking, or that we have run
out of milk. In the past, I have tried activities such as a
bubble bath or meditation as “me time” but found that
they did not work for me. I find that continuing to occupy
my mind, in addition to removing myself from the house,
work best for me to be able to fully immerse myself in
the mental wellness activity I have chosen. In addition, I
choose solo activities to look after my mental wellbeing,
whereas others enjoy group activities or catching up with
a friend. Try a few things out and see what works for you,
and do not be afraid to swap out things that no longer
work for you.
My take-away message is this: make the time to look
after your mental wellness, do not wait for the time to
present itself. You are important, make yourself a priority
and take regular action. Find an activity, or activities, that
work for you, as you will then be more likely to stick to
them. Ensure your self-care activities are not destructive:
while alcohol and food can seem tempting, regular
overuse of either of these will lead to negative outcomes
and decrease your mental wellbeing. If you find your
mental wellness is suffering, try and remember the last
time you honestly took time for yourself. Make self-care a
regular and ongoing part of your life to see the benefits.
Kerri-Ann Woodbury
Veteran and carer of a veteran
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MEN’S HEALTH PEER EDUCATION MAGAZINE
Coping with life
O ne of the privileges of being a medical practitioner
is the trust that develops between a patient and a
doctor. Illness is a great leveller and can affect anyone
regardless of their status, position or station in life.
Everyone is naturally concerned regarding their health
and we all have a desire to remedy and recover or
improve our level of functioning in life as far as possible.
As medical students, we learn how to diagnose and
treat illnesses. But we are not taught several important
aspects of caring and managing health which we learn
over the years with experience.
Firstly, not all conditions can be these people have had to work
diagnosed. There are times we through the grief over the loss of
have to say “we don’t know”, but their ability and lost opportunities.
we can provide reassurance that It is a credit to the health staff
we have excluded all the serious and the families who assist in the
conditions. Secondly, no two rehabilitation of such individuals.
patients are alike and everyone My experience is that those with
responds differently to illnesses spinal injuries take pride in being
depending on their perceptions, as independent as possible and
education and experience. So we manage themselves as best as they
need to tailor our treatment and can. They are inspiring in they do
management. Thirdly, not every not wallow in self-pity, or blame the
condition can be treated and we world, or remain depressed.
need to accept we may have to
live with reduced capability or These people are successful
limitations. Despite the wonders because they adapt. They learn to
of modern medicine, there is no accept what life has served up to
substitute for a healthy lifestyle them and do what they can. I met
for preventing and managing a young quadriplegic a few years
chronic diseases. Fourthly, many ago who used voice activated
people experience more than software and ran his own company.
their fair share of bad luck or He made the best of his abilities
adverse circumstances. Some have and continued a productive life.
experienced deprived or abusive Sometimes we may have chronic
childhoods, or witnessed or been pain to contend with. We can
subject to violence or sexual abuse. learn to live with this unpleasant
condition, rather than continuing
What is really amazing is how to fight against it or seeking
resilient some people are despite unrealistic cures and dubious
such adversity. These people treatments.
are successful in adapting to
changing circumstances. The most We all have crises and adverse
impressive to observe are those circumstances to face over our life
who have suffered spinal injury, journeys. We can learn from those
such as paraplegia. Of course, with paraplegia how to respond
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VOL.18. NO.2. 2019
constructively. We can meditate judgemental environment. This Another behaviour which is
to address our inner fears, anger, can be very therapeutic for all frequently observed in well-
sadness, loneliness and work involved. But most simple mental functioning and contented
through the grief or losses we have health support is provided by individuals, even in the presence
had such as of relatives, friends, family, friends and peers. R U OK? of significant illness or disability,
health, opportunities and jobs. is a simple strategy which conveys is doing a small kindness or
Coming to terms with such losses to another person that you are similar activity each day for
builds resilience and improves our aware they may be distressed, and other people without being
coping behaviour. The alternative provides an opportunity to express asked. Small acts of kindness
is looking for quick fixes such are often greatly appreciated
concerns. As the proverb states:
as alcohol, drugs or gambling. and make the recipient feel
a problem shared is a problem
Such destructive behaviours have
halved. important and worthy. Such acts
short term gain but cause long
also become infectious and the
term depression and despair, and
Support groups are also an giver is rewarded with a sense
damage our self-esteem.
effective means of obtaining an of satisfaction, self-esteem and
understanding that others are meaning. The act of giving takes
Learning to meditate and
accepting challenges in life or have been through similar us outside of ourselves and
brings inner peace. A significant adversities. Of course, if these provides us with a better and more
role of most health practitioners emotions remain unresolved, balanced perspective of life.
is providing support and the then professional assistance can
opportunity for patients to express be sought from the usual mental Dr Warren Harrex
their emotions in a safe and non- health resources. DVA’s Medical Adviser
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MEN’S HEALTH PEER EDUCATION MAGAZINE
MENTAL WELLNESS
through exercise
T he obvious benefits of
having an active lifestyle
or engaging in structured
reinforce a sense of control
over your health and life, as
well as improving self-image.
exercise on your physical Together these can help to
health are long proven, improve your overall self-
especially when combined esteem.
with a healthy diet. But you
might be surprised by how Depression can often come
good exercise is for your as a result of other health
mental and social health. concerns. Exercise can have
With one in two people a positive effect on injury
who have served in the
and disease prevention or
Australian Defence Force
progression, which can then
experiencing a mental health
disorder in their lifetime, often reduce the likelihood of a
studies show that for treating correlating depression.
mild-moderate depression,
DVA’s Veterans Heart Health
increased activity and
program has been providing
exercise can be as effective
as talking therapy and an opportunity for eligible
medication. veterans to make significant
improvements to their general
Regular exercise increases health, fitness and wellbeing
the level of ‘serotonin’ which for over 19 years.
plays a role with regulating
your sleep, libido, appetite ‘Participating in a group Heart
and other functions that affect Health program allowed me
mood and levels of depression. to reconnect, work on my
Regular exercise also increases general fitness and set me up
the level of endorphins in the with a good understanding coach who I talked with over
brain, which are known to on how the choices I make the phone every two weeks.
reduce symptoms of chronic around exercise and diet Together we set in place realistic
pain and improve mood status. affect my health’ said Paul, a plans on ways to improve my
Heart Health group program health and fitness. Those regular
Exercise can be therapeutic. participant in Townsville. ‘I was catch ups really helped my focus
Giving yourself time to struggling with depression as well. I was getting bogged
exercise can allow you to and choosing to stay away down by stresses at work and at
change focus for a period, from people a lot. Due to my home. Hearing another person’s
often allowing you to come PTSD being in the group was perspective was a real help. The
back to concerns with a better difficult at first but once I got program also helped with a gym
frame of mind, and perhaps into a rhythm the bonds and membership. This way I could do
viewing the situation in a friendships I made have, I exercise at times that suited me.’
different light. think, helped me more.’
To find out more about the
Exercise performed within a Sue from Adelaide, a Heart different ways the program
group or with a friend, will Health individual program can work for you or to confirm
often provide a platform for participant, let us know of her your eligibility, contact the DVA
you to discuss your troubles results working with a Heart program providers Corporate
or simply help by providing Health program health coach. Health Management on 1300 246
a social outlet to reduce 262 or hearthealth@chm.com.au.
symptoms of loneliness. ‘As I was working fulltime, the
group program wasn’t the best Ben Dix
Getting into a good routine option for me. The program National Program Manager
with your exercise will help to set me up with my own health DVA Heart Health Program
8
VOL.18. NO.2. 2019
IMPROVING MENTAL WELLBEING
THROUGH SPORT
Sporting activity
can be a gateway
to becoming part
of a social network
and joining a team
again. Whether
you participate,
coach, officiate or
volunteer, sport is
a great way to get
involved in your
local community.
Narelle Mason, Warrior Games 2019
NARELLE’S STORY
Narelle Mason is a veteran of the After watching the 2018 Invictus years,’ says Narelle. ‘I didn’t realise
Royal Australian Air Force. Her story Games, Narelle was encouraged by how much of life I was missing
is indicative of the role of sport in friends to connect with The Road until I started down this path. It’s
improving mental wellbeing. Home in South Australia. Through changed everything for me and
sport she was able to find the my family.’
‘Sport isn’t my thing,’ says Narelle. camaraderie that she’d lost after
‘I’m not great at sport. I never have leaving the air force. This has helped Crucially, Narelle’s family has been
been.’ her manage her anxiety better. with her every step of the way.
Narelle and her husband now plan
After being medically discharged in With support from Veteran Sport weekend outings where they go for
2017, Narelle suffered with anxiety Australia, she even went on to walks or play ball, getting the kids
and a lack of focus in her life. compete at the Warrior Games in to see how important health and
Tampa Bay, Florida earlier this year. fitness is.
Things could be particularly tough
when Narelle’s husband was away Now, she’s able to play actively with Tim Hodge, RSL NSW
serving on duty. During these times, her children again. ‘It wasn’t until I
Narelle balanced other parts of her was a fun mum that I realised that
life with looking after two young I’d not been a fun mum for four
children.
9
MEN’S HEALTH PEER EDUCATION MAGAZINE
Inaugural National
FEARLESS PTSD CONFERENCE
The inaugural
FearLess National
Conversation on Post-
Traumatic Stress
Disorder (PTSD) was
held at the Sunshine
Coast Events Centre
in Caloundra,
Queensland, in
August 2019. The
FearLess Conversation
brought together
Belinda Neil from the FearLess Board presenting at the conference
The FearLess Conversation grappled with the extent of the PTSD
people who have PTSD problem that faces Australia. Participants heard that approximately
one-in-five Australians live with PTSD. In some communities, this
and those who live figure can be as high as one-in-two people. There is also a high
with and care for incidence of intergenerational PTSD in families that live with
domestic violence. Some of the conversationalists told emotionally-
them. It also brought charged personal stories about their lives with PTSD – how they
got it, how they live with it, and what they do to manage it. Others
together members of told stories about how they care for their parents, partners and
children who have PTSD.
many communities,
The FearLess Conversation also drew hope from remarkable new
including veterans developments in medicine, neuroscience, psycho-therapy and
and first responders, pharmacology, including leading edge research being conducted
at the Sunshine Coast Mind & Neuroscience - Thompson Institute.
that provide support It highlighted the need for an integrated, holistic approach to the
diagnosis, management and treatment of PTSD that is inclusive
mechanisms for those of all Australians. It also identified the importance of the role that
people who do not have PTSD can also play in both reducing
living with PTSD. stigma across the broader community to the incidence of PTSD
and in reaching out to PTSD sufferers and their families – building
strong relationships that enhance resilience across the nation.
The FearLess Conversation participants identified the need for a
“FearLess Network” as a medium for:
• Informing and educating doctors, who must be kept up-to-
date as a first line of attack.
• Supporting the community through the future distribution of
key information about PTSD.
• Delivering broad access to initiatives that may reduce its
impact on Australian national life.
10VOL.18. NO.2. 2019
A continuing network conversation on the Specifically, this FearLess Conversation Alex Gerrick, Chief Executive
causes and treatments of PTSD will also assist identified four initiatives as the foundation Officer, FearLess PTSD
in demystifying and destigmatising PTSD. for the next phase of the FearLess Australia New Zealand
Conversation. These will be implemented
The FearLess Conversation identified six in consultation with participant agencies
principal outcomes: and associations, as well as inaugural
1. To improve the capacity of people living conversation participants:
with PTSD to manage their circumstances 1. Build a common user website for all
better, we need to accept that the first responder organisations and other ABOUT FEARLESS
community is the ultimate owner of PTSD community service providers to network,
and its consequences. so that an integrated and best practice FearLess is a charity that
2. To improve their ability to address approach is supported in managing works with people living with
individual and community needs, the PTSD. the consequences of post-
organisations and associations dealing with traumatic stress (often referred
2. Work with Phoenix Australia as the
PTSD need to build a variety of networks to as PTSD). We also help family
nation’s most experienced PTSD
to help coordinate service delivery, share members in any way affected
management agency in the creation of a
lessons on what works (and what does by it. Our members come from
body of information on what works best
not), and ensure that services are provided all walks of life including those
in the management of veterans’ PTSD.
by those organisations and associations living with PTSD and their
best equipped to do so. 3. Begin the construction of a web-based families or people who want to
database containing evidence-based do their bit to make the lives of
3. There is a pressing need for a national and evaluated advisory documents people living with post-traumatic
repository that provides wide access that can assist individuals, families and stress more enjoyable and
to materials and documents that assist communities to manage the effects of fulfilling. Our work complements
individuals, families, communities and PTSD in peoples’ lives. the activities of other
support groups to meet the challenges of community-based organisations
PTSD and its consequences. 4. Assist those who participated in
and government agencies that
the inaugural FearLess National
4. There is a pressing need for a single provide services to people with
Conversation to identify community
national voice that can advocate effectively post-traumatic stress. For further
needs and expectations and feed
for the many Australians suffering from information: www.fearless.org.au
information back to FearLess so we
and living with PTSD. can build an increasingly dynamic
5. To simplify the understanding of PTSD community engagement program.
through education and engagement of the
community, and to normalize and promote
acceptance of people with PTSD, a single
point of entry to an evidence-based and
properly evaluated set of diagnostic and
management tools should be provided.
6. The community should build on and
continue the national conversation by
convening at regular intervals to review
progress and identify new avenues for
improved PTSD management.
The FearLess Chairman, Board members
and Chief Executive Officer altogether at the
conference
11MEN’S HEALTH PEER EDUCATION MAGAZINE
R E S O U R C E S I N S U P P O R T O F M E N TA L W E L L N E S S
F amilies play a critical role supporting current and former
Australian Defence Force (ADF) members, so it’s vital
that they are supported themselves.
Supporting
your partner The Department of Veterans’ Affairs has partnered with
Phoenix Australia to develop a series of booklets to support
Coping with trauma
the families of serving, transitioning, or ex-serving members
in a military family of the ADF who are experiencing mental health concerns
following trauma.
Helping When launching the booklets last July, Minister for Veterans’
your children Affairs and Defence Personnel, the Hon Darren Chester
MP said the booklets are another way the Department is
Coping with trauma putting veterans and their families first, demonstrating how
in a military family
the Government continues to work closely with professional
organisations such as Phoenix Australia, to deliver the best
resources possible.
The booklets are called:
Supporting • Supporting your partner
your son
or daughter • Helping your children
• Supporting your son or daughter
Coping with trauma
in a military family
• When your parent is having problems
(intended for 13-17 year olds)
When your • What’s happening to my family?
parent is (intended for children 9-12 years old)
having
?
problems The books were developed through a collaborative
For young people aged 13–17 years
process led by Phoenix Australia involving the Department,
Coping with trauma members of the veteran and defence communities, families
in a military family
affected by trauma, Open Arms, and Defence Community
Organisation.
For those in need of immediate mental health support
and counselling, the Open Arms Veterans and Family
Counselling Service can be contacted on 1800 011 046.
DVA’s online wellbeing portal, at-ease.dva.gov.au, also
What’s provides veterans and their families with information,
happening resources and links to services for support with mental
health and wellbeing.
to my
family? The five booklets are free to download via the Open Arms
website, at www.openarms.gov.au/resources/mental-
For children aged 9–12 years
health-booklets.
12VOL.18. NO.2. 2019
YOUR WELLBEING IS OUR
BUSINESS
H E A LT H Y L I V I N G A P P S
W ellbeing is fundamental to a person’s quality
of life. If we can get it right, wellbeing can
support success when facing difficulties and in
Many of us carry a smartphone and are often in
search of fun or useful apps to use daily. If you’re
achieving life goals.
interested in healthy living apps, then check out the
review of health and wellbeing apps undertaken
With this in mind, Open Arms – Veterans & Families
by VicHealth: www.vichealth.vic.gov.au/media-and-
Counselling (Open Arms) is increasing their focus on
resources/vichealth-apps.
the lifetime wellbeing of veterans and their families
through the integration of the successful AT-Ease
The review team looked at over 300 healthy living
initiative into their services.
apps between July and October 2018. Selected
apps were reviewed to see if they had the potential
Currently, Open Arms provides free confidential
to assist with achieving a healthier lifestyle, then
counselling, group treatment programs, suicide
each was given a handy rating out of five. VicHealth
prevention training and a community and peer
doesn’t endorse any specific apps, but it could be
advisor network for service personnel, veterans and
worth a look to see what might be useful to you.
their families. By expanding services, Open Arms
is now offering a range of tools and resources to
The team reviewed 28 apps in the ‘mental
assist in the prevention of several of life’s common
wellbeing’ category. One of the top mental
problems including stress, anxiety and relationship
wellbeing apps, ‘Unwinding Anxiety’, features daily
troubles.
exercises, a range of video and audio recordings
and an online journal. A number of the apps
The Open Arms website now includes popular
provide methods of mindfulness and meditation,
AT-Ease website pages such as ‘signs and
while others focus on the principles of Cognitive
symptoms’ and ‘living well’ featuring information on
Behavioural Therapy. Most of them are available for
nutrition, exercise, social connections and sleeping
free, although some have prices indicated.
well. Visitors will also be able to access four mobile
apps – The Right Mix, Op Life, High Res and PTSD
Also worth a mention, is the Australian
Coach.
Government’s website Head to Health: www.
headtohealth.gov.au/, which provides links to
With these extra tools and resources, Open Arms will
trusted Australian online and phone supports,
be able to further help veterans and their families
resources and treatment options. If you click on
achieve mental and physical wellbeing throughout
“veterans” within the “Supporting yourself” drop-
their lives. Veterans and their families can access
down menu, you can check out a range of useful
Open Arms services 24 hours a day, seven days
veteran-specific apps and services, including the
a week by calling 1800 011 046. You can also visit
Operation Life app and PTSD Coach Australia app,
www.openarms.gov.au to find out how we can
both designed to help manage the mental health
support you in getting the most out of life.
challenges that can be brought on by life in service.
Veterans & Families
Counselling
13MEN’S HEALTH PEER EDUCATION MAGAZINE
NOURISH YOUR BODY
N utrition plays an important role in
physical health and performance.
More and more evidence is now
I N F L A M M AT I O N
Mental health concerns are
LIFESTYLE
FACTORS
associated with increased
showing the importance of eating Along with good nutrition, it is
inflammation. The foods we eat
nutritious food to support a healthy vital to make sure we are adopting
can either reduce inflammation or
mind and our mood. other lifestyle factors that assist in
contribute to it. By choosing foods
controlling stress. Stress reducers
that assist in decreasing inflammation
We need to start thinking of the could include being physically active,
we are therefore making the better
food we eat as nourishment for our spending time with family or friends,
choice for our body and mind.
bodies and minds, which gives the meditating, reading a book or having
Some good anti-inflammatory foods
opportunity to heal and rejuvenate. a good night’s sleep.
include blueberries, green leafy
It’s important to eat a variety of
vegetables, fish, legumes walnuts Approaching mental wellbeing with a
nutritious foods, and because
and avocado. Processed and fried holistic viewpoint by looking at food
colours represent different chemical
foods can increase inflammation. Try as medicine and lifestyle factors that
(or nutrient) composition, one of the
eating more whole foods that are decrease stress and inflammation we
easiest ways to improve your health
rich in antioxidants and healthy fats might find that mood disorders may
is to eat a variety of coloured whole
to reduce inflammation. be better managed. Ensuring there
foods. These colours should come
is plenty of colour in your diet on a
from plant based foods like fruit,
vegetables, nuts, seeds, wholegrains, G U T H E A LT H daily basis with a variety of produce
including fermented foods is a great
legumes, herbs and spices. These By providing a variety of fresh
way to ensure you are doing the best
foods can have benefits that include produce allows your gut to produce
for your body and mind.
anti-inflammatory and anti-oxidant a diversity of healthy gut bacteria
properties. By identifying at least that also contributes to a healthy Here are some meal ideas to
three colours on your plate you will mind. Introducing prebiotic and implement these healthy habits on a
be providing your body with a good probiotic foods including yoghurt, daily basis.
start towards optimising your health. sauerkraut, kim chi or miso on a • Porridge with blueberries,
Eating a rainbow every day is one of regular basis helps promote and walnuts and Greek yoghurt for
the best things you can do to ensure restore gut health. The gut and the breakfast.
your nutrient intake is high. brain have a special relationship • Chicken wrap with baby spinach,
and communicate regularly with avocado, kim chi and purple
So how does food effect your each other. A healthier gut can cabbage for lunch.
mental wellbeing? By making the mean a healthier mind. Foods with • Homemade grilled fish and
right choices with your food can live bacteria have been shown to chips with sweet potato and/
help your mental wellbeing in three reduce cortisol, a stress hormone or parsnips served with a mix
major ways. and decrease anxious and depressive green leafy salad and tomato for
behaviours. dinner.
NOURISHMENT
By eating a rainbow every day and The author, Jacqueline Cleghorn,
ensuring there is colour in every is a DVA Community Support
meal you will likely be increasing Information in this article should Adviser working in Darwin. With
your fresh produce and decreasing be viewed as general information a Bachelor of Nutritional Medicine
processed foods. This nourishment only, and not dietary advice. and a Masters of Human Nutrition,
can provide the essential minerals For specific, personal dietary Jacqui has a passion for assisting
and vitamins your brain needs to advice, you should discuss your ADF members and the veteran
support a healthy mood, providing needs and goals with a medical community to build healthier
the ingredients to make the happy practitioner. Your doctor may relationships with food. She has
chemical (serotonin), pleasure and refer you to an Accredited researched the nutritional habits
satisfaction (dopamine), relaxation Practising Dietitian. You can find of serving members which can
(GABA). one near you, and whether they transition with them to civilian
are a DVA provider life, and seeks to provide practical
www.daa.asn.au/find-an-apd/. and positive nutrition promotion
messages.
14VOL.18. NO.2. 2019
AND BRAIN
R ECI P E
Heart Foundation Warm Roasted Vegetable Salad ADVICE ON
INGREDIENTS ACCRE DITE D
400g sweet potato, cut into 2cm pieces
PR ACTISING
2 zucchinis, halved lengthways, thickly sliced DIETITIANS
1 red onion, peeled and sliced into 6 chunks
3 tablespoons olive oil
1 teaspoon dried oregano
150g cherry tomatoes A ccredited Practising Dietitians (APD)
are the nutrition providers registered to
directly bill DVA if you’re a gold card holder,
3 large flat mushrooms, sliced into chunks
1 teaspoon baby capers, drained, chopped or if your treatment is directly related to your
1 tablespoon lemon juice white card approved disabilities. You can find
1 teaspoon Dijon Mustard an APD that accepts DVA cards as payment at
1 bunch parsley, roughly chopped www.daa.asn.au/find-an-apd/
50g spinach leaves
25g reduced fat feta cheese Good nutrition is vital for physical and mental
health. If you are interested in finding out more
METHOD about what good nutrition looks like for you,
1. Preheat oven to 200°C. look at the Open Arms website www.openarms.
2. Place sweet potato, zucchini, and red onion on a lined baking tray, gov.au/living-well/nutrition.
drizzle with 1 tablespoon olive oil and dried oregano. Roast for 20
minutes. Changes to your health or living circumstances
3. Add tomatoes and mushrooms on the tray and drizzle with 1 may mean that you are at risk of poor nutrition,
tablespoon olive oil, then return to the oven for a further 10-12 minutes or not meeting your requirements. If you are
until vegetables are tender and golden. diagnosed with a health condition, you have a
4. For the dressing, whisk capers, lemon juice, Dijon mustard and major life event or you are moving to different
remaining 1 tablespoon olive oil. accommodation, it can be worthwhile speaking
5. In a large bowl, gently toss roasted vegetables, parsley, and spinach to your GP about whether you would benefit
leaves. Add the feta and dressing and toss gently. Serve warm. from seeing an Accredited Practising Dietitian.
RECIPE AND IMAGE HEART FOUNDATION If you think that you may benefit from
consulting a dietitian, your GP, as your primary
care professional, will be able to manage your
care, prepare assessments and refer you to the
most suitable health professional. Once your
GP has provided you a referral to a dietitian,
your dietitian will manage your nutrition care,
provide you with advice and support to meet
your nutritional needs.
Tara Diversi, APD, AN
National Dietetic Advisor to DVA
MND, MBA, PGradDipPsyc, GradDipPsyc,
BHSc, GradCertEd
15MEN’S HEALTH PEER EDUCATION MAGAZINE
What are the mental health risks
affecting Australia veterans, and
DVA’s Tranform Engage Design team
A dvances in medicine have ensured Australians in general
are living for longer than in previous generations.
Australian Institute of Health and Welfare statistics from
Dementia is another key problem affecting older Australians
and ageing veterans are at even greater risk of developing
it. Recent research supports the view that the risk of
2018 show the average life expectancy for males is now developing dementia increases with the presence of PTSD
80.4 years and 84.6 years for women. This is an increase in and/or depressive disorders.
life expectancy of 1.7 years for men and 1.1 years for women
during the past decade. What does all this mean for the health practitioners who are
supporting ageing veterans across Australia?
Among those Australians enjoying greater life expectancy
are around 82,000 veterans who currently receive treatment
through the Department of Veterans’ Affairs. About 25,000 Dr Richard Bonwick and Dr Geoff Thompson,
are in their sixties, about 36,000 are aged in their seventies both consultant psychiatrists at the Anzac Centre,
and 21,000 are over the age of 80. provide some examples of effective treatments that
practitioners have at their disposal to help veterans.
For veterans, growing older can bring another layer of
complexities due to the lasting effects of military service. • For PTSD, older veterans need ‘assertive’
This in turn can bring challenges for the physicians and management. This can include regular
health professionals supporting those ageing veterans who psychotherapy including trauma-focussed
are living with mental health issues.
cognitive behavioural therapy, or eye
Age-related physical changes and the onset of diseases movement desensitisation and reprocessing
like hypertension, heart disease, osteoarthritis and cancers (EMDR).
combine with self-worth type questions, such as ‘Have I had • Medications for PTSD are still effective in
a meaningful life?’ and ‘What legacy will I leave?’ The lifestyle ageing veterans but practitioners need to take
changes that are part and parcel of later life also need to be care when prescribing medications to avoid
faced at some point – like retirement, illness, the death of
drug interactions and side-effects.
loved ones, and decreasing independence.
• Regular exercise, intellectual stimulation and
For veterans diagnosed with posttraumatic stress disorder social activity and connectedness are also
(PTSD), ageing can present greater challenges and in later important to support good mental health and
years PTSD can re-emerge and the symptoms worsen. mental health treatment programs.
Depressive disorders commonly accompany PTSD, and are • Depression is most effectively treated with a
also common in the older population.
mix of pharmacotherapy, psychotherapy and
For some veterans, alcohol-related problems become an socialisation.
issue as the physiological changes that come with age mean • For ageing veterans with alcohol-related
the body is less able to tolerate the effects of alcohol. disorders, the detoxification process can be
more complicated, but specific drugs can be
used safely, such as naltrexone, acamprosate
and baclofen.
• Diagnosing dementia when PTSD and
depression also exist is complex and needs
specialists who can use neuroimaging, such as
MRI and PET, and clinical neuropsychological
testing.
16VOL.18. NO.2. 2019
HOW CAN THEY BE HELPED?
Practical support and advice is available
from the Centenary of Anzac Centre’s
Practitioner Support Service. The
service works with practitioners to
improve the lives of veterans with
mental health problems. It is a free,
nationwide service that provides expert
multidisciplinary support and guidance
to health practitioners, organisations
and other professionals working with
veterans.
The Practitioner Support Service
team includes specialist clinicians
and clinically trained researchers
with expertise in clinical and
neuropsychology, general practice,
social work, family therapy and
psychiatry. Access to other experts
can also be arranged, such as sleep
and pain physicians and rehabilitation
specialists.
Please contact the Centenary of Anzac
Centre for advice when you need it.
This is a free, confidential consultation
service for practitioners and health
professionals which can be accessed via
email or telephone on 1800 VET 777.
17MEN’S HEALTH PEER EDUCATION MAGAZINE
Connecting Female Veterans
and Families
“Well done to every woman [at the Forum] for
coming out of your comfort zone. This is how
change happens.”
In August 2019, the Department of Veterans’ Affairs
(DVA) once again hosted the Female Veterans and
Veterans’ Families Policy Forum. This year’s Forum
brought together female veterans and veterans’ family
members who have experienced, and who continue to
experience, the impact of military service on their lives.
The two-day Forum was established in 2016 to leverage
the lived experiences of female veterans and veterans’
families to inform future DVA policy and service options.
The 2019 Forum was attended by around 90 female
veterans and veterans’ families; almost double the number
of attendees at previous Forums.
Since its inception, a key objective of the Forum non-metropolitan based participants, and with all states
has been to foster social connections and networks and territories represented.
between female veterans and veterans’ families.
When discussing how to support the social connections
Forum participants have consistently highlighted the
and wellbeing of the Australian veteran community, Forum
importance of the networks fostered at the Forum, and
participants noted the importance of recognition and
how connections like these contribute to wellbeing.
respect, and explored how these elements are unique
Reflecting on these connections, participants wrote:
when applied to female veterans and veterans’ families.
“Networking with amazing, supportive women [is so “Marching on Anzac Day with a tribe of women – it’s just
important].” so empowering.”
“Thank you to all my new sisters in arms.” “As the partner of a veteran, his [military] service gave him
“A great opportunity to be surrounded by wonderful a sense of purpose and self-esteem. As a family member, I
women, and to work alongside DVA staff is an honour.” am proud of those things.”
To support the concept of inclusion, nominations to The two day event was filled with stories of passion and
participate in the 2019 Forum were advertised via DVA strength, and DVA is grateful to all those who attended –
social media. This process captured a greater diversity of your feedback and ideas are being used to inform future
voices than ever before, with strong representation from DVA policy and service options.
“Great ideas. Great comments. New friends. New contacts.”
“The strength of women – especially when combined in a common purpose.”
“So many amazing, inspirational women, being strong in the face of adversity.”
18VOL.18. NO.2. 2019
TRY YOGA! What have you got to lose?
A fter 20 years of military service, a divorcee,
with unhealthy weight issues and major back
problems, I was full of anxiety and stress; nothing
seemed to be working. Then I listened to a friend
who said, ‘try yoga, what have you got to lose?’.
Ten years ago, I made the first step. With loads
of trepidation, I walked into my first yoga class. A
crowded room full of young, healthy looking, mostly
female, practitioners. I felt uncomfortable and out of
my depth but persisted and by the end of that class
I was hooked. Five years later I did my first yoga
teacher training course and as soon as I taught my
first class, I knew this was my new path.
With my ongoing yoga practice my life has
slowly changed for the better, both physically
and more importantly, mentally. What works for Jim’s son, who is one of his clients, practising a
me is the right kind of yoga (evidence based, yoga pose with his assistance dog beside him.
trauma aware, therapeutic yoga, and mindfulness
meditation, specifically adapted for the needs of the
participants). Now I have taken this practice into
my life, I have a home practice that manages my What have you got to lose? I’m involved in
physical and mental health. Frontline Yoga, for example, so you could check
out www.frontlineyoga.com.au for a list of yoga
Based on my experience of the benefits of yoga, and classes. Or search on the internet for a general yoga
my desire to help veterans, I have been providing class or mindfulness meditation teacher in your area.
free yoga classes to veterans for the last three years Most yoga classes are more than welcoming and there
and more recently, free one on one yoga therapy is no judgment. If you are in the Newcastle area and
and meditation sessions for veterans in need. are interested, you can contact me.
And it’s not just me. There is emerging evidence to The author, Jim Geddes, is a veteran, the father
suggest that yoga and meditation/mindfulness are of an Afghanistan veteran, a yoga teacher, a yoga
beneficial to one’s mental health and well-being. It therapist and a mindfulness meditation level 2
is another option for you to consider as part of your teacher with a passion to support veterans and
self-care routine. those who feel they are marginalised. He provides
private yoga therapy privately and mindfulness
There are classes in Australia that are designed for meditation sessions (free to veterans) and provides
veterans and other frontline personnel, everyone is group sessions at private hospital mental health
welcome, all the teachers and studios volunteer their wards, NDIS centres and Frontline Yoga. Jim is also
time and space because they know the benefits a member of the Military Brotherhood MMC who
yoga can bring. Frontline Yoga provides 17 classes actively work at contacting and getting veterans
a week (and growing) around Australia, classes are off the street. Jim can be contacted through
free to all frontline personnel including veterans and www.jimsyogatherapy.com.
current serving military.
19MEN’S HEALTH PEER EDUCATION MAGAZINE
Veteran Health
Checks
VETERAN HEALTH CHECKS THE ONE-OFF VETERAN MAKING AN APPOINTMENT FOR
HEALTH CHECK A VETERAN HEALTH CHECK
Staying on top of your health can
be a challenge especially when If you have served in the Australian 1. Find a GP. Every GP across
schedules are jam-packed and Defence Force (ADF), you are Australia is able to conduct the
it seems like there are a heap eligible for a One-off Veteran Veteran Health Check. If you
of other priorities to attend to. Health Check at any time after do not already have a GP you
You might notice that you’re not transitioning. There is a Medicare regularly visit, you can find a GP
feeling as fit as you used to be, rebate available for this, which near you online by searching
haven’t been getting much sleep means you can access the service ‘Health Direct’ or by calling 1800
or have a lot on your mind. The even if you are not a DVA client by 022 222. You can also search
Veteran Health Check is a way to using your Medicare card. If your specifically for bulk-billing GPs.
take charge of your health and GP does not bulk bill, you may be
required to make a gap payment. 2. Call the GP practice and ask
make sure you’re taking action to
whether the GP accepts the
stay well, identify any concerns
THE ANNUAL VETERAN Veteran Card and/or bulk bills.
and get treatment early when
HEALTH CHECK Payment for Annual Veteran
you need it. It is a comprehensive
Health checks are done using
physical and mental health All former serving members of the your DVA Veteran Card. You
assessment designed especially ADF who transition from 1 July should ask whether your GP
for veterans. 2019 can gain access to a fully- accepts the Veteran Card before
funded comprehensive Annual booking your health check. If
Even if you are feeling healthy, it’s
Veteran Health Check from a GP you are asking about the One-off
good to develop a relationship
every year for the first five years Veteran Health Check, ask if the
with your GP so they can get to
after transition. Veterans will need GP bulk bills for the consultation
know you and work with you to
to use their DVA Veteran Card to and if you need to pay anything
manage your health over the years.
access this. extra.
It is good practice to continue
to see your GP every year for a ONGOING HEALTH CHECKS 3. Book a 45-minute appointment.
check-up so you can proactively AND MEDICARE When you book, you will need
manage your health and identify
to ask for a longer appointment
any health issues early. While you can access a Veteran
than usual. Let them know
Health Check either fully funded by
There are One-off Veteran Health that this is for a Veteran Health
DVA, or subsidised by Medicare as
Checks available for all former Check. Ask if you can receive a
outlined above, you can ask your
members of both the permanent reminder by SMS text message.
GP to do a health check at any
and reserve forces that are time after you transition without 4. Make sure to bring along your
accessible at any time. Additionally, using your DVA Veteran Card. DVA Veteran Card or Medicare
if you leave the ADF from 1 July However, you may have to pay card. All you need to access a
2019, you can gain access to fully- some out-of-pocket costs for this Veteran Health Check is the
funded Annual Veteran Health service. details on your Veteran Card
Checks each year for five years
or your Medicare card. If your
after transition. You can claim a rebate through
GP has any additional
Medicare for some or all of the
questions, they can access:
costs for your GP visits, depending
www.at-ease.dva.gov.au for
on what your GP charges. Bulk
further information.
billing means you don’t have
to pay for your medical service
from a GP. However, not all GPs
bulk bill. You’ll need to pay for
your appointment if your GP
doesn’t bulk bill and claim back
a proportion of this cost from
Medicare.
20VOL.18. NO.2. 2019
WHAT DO I NEED TO PREPARE WHAT HAPPENS IN THE VETERAN WHO WILL MY VETERAN HEALTH
FOR MY VETERAN HEALTH CHECK? HEALTH CHECK? WHAT CAN I CHECK RESULTS BE SHARED WITH?
EXPECT?
To access DVA-funded annual Veteran The Veteran Health Check is
Health Checks you will need to have Each Veteran Health Check will differ confidential between you and
your DVA Veteran Card or your DVA depending on your doctor and your your GP. If you’re worried about
Client Number. Your GP will also need needs – if you are worried about any confidentiality you can ask your
to accept DVA Veteran Cards. You particular aspect of your health or GP about the ethical, professional,
can apply for your DVA Veteran Card your family history, you can discuss and legal duty they have to protect
and access an electronic copy of your this with the GP. DVA has developed their patient’s rights to privacy and
card through MyService at www.dva. a comprehensive Veteran Health confidentiality. Your Veteran Health
gov.au/myservice Check guide to assist GPs to support Check results be will not be shared
the Veteran community. You can ask with DVA, unless you ask your GP
To access the One-off Veteran Health your GP to use this guide. It can be to do so (to support a claim, for
Check, you will need to have your found at: www.at-ease.dva.gov.au/ example).
Medicare card for a Medicare rebate. professionals/assessment-treatment/
You may need to pay an out-of- veteran-health-check.
pocket gap payment if your GP does
not bulk bill. You can also pay for During the health check, your GP
your own Veteran Health Check if you may provide or prescribe treatment
wish (not claim through your DVA and refer you to relevant health
Veteran Card or a Medicare rebate). professionals or for further tests,
(DVA may fund treatment and tests
If you have any questions or concerns if you have an accepted condition) or
you would like addressed, write them to DVA services and programs.
down and bring them along to your
appointment.
21You can also read
