This article will be divided into two parts, firstly attending to the trauma and suffering of those directly affected by the fires and secondly to those of us not directly affected by the fires.

I don’t have the words to describe the devastation the recent Austraian fires have inflicted. Those directly affected by the fires includes family and loved ones of those fighting the fires or under threat of fires.
The fight/flight hormones surging through those affected will be their sustaining life force right now, in some cases, numbing them to the harsh realities.  As soon as the immediate threat has passed, people will begin to feel the full extent of their experience; the fear, the panic, the loss, the battle to rebuild their lives and the overall life altering traumatic experience. Research suggests that how we manage this initial phase of trauma response predicts the overall recovery and (if managed well) may decrease the long term effects of Post Traumatic Stress Disorder (PTSD).

Five ways you can manage your own trauma response.

1. Acknowledge your body’s response to trauma. Increased heart rate, tightness of chest, clenched muscles (jaw, arms, stomach, legs), shaking, sweating, urge to run, heaviness, tingling etc. Spend time with these physical sensations without judgment. They are normal responses. If your need to run or move your body, then do that, if you need to rest and slow down, then do that. Most importantly, sink into the body’s sensations, respond accordingly and follow the link to see the value of giving yourself a hug.  http://www.new-synapse.com/aps/wordpress/?p=207
2. Stay open and connected to others. Physical contact and emotional closeness is a very important element of recovery. People often withdraw when emotionally wounded, this tends to increase the stress hormones and prolongs the experience of trauma.
3. Reach out to professionals. Seek trauma counselling as soon as possible. Let go of the stoic, “I’m fine” attitude. Whilst trauma responses and levels of resiliency are greatly varied, everyone can benefit from professional support. Some may require more long-term care, whilst others may only require short term interventions.
4. Eat well and rest well. As soon as you can, try to restore your sleep and dietary habits. Your body needs to the right fuel to get you through these tough times. I appreciate that for many, camp beds on the floors of giant halls are not the best place to get a good night’s sleep. Some things that may help in these situations are covering your eyes and ears, listening to relaxing music or guided meditations, reducing social media or news coverage that isn’t vital, write down the things you are worried about or need to do the following day so as you can attempt to let them go from your head when trying to sleep.  
5. Accept what you can and can’t control.  This acceptance helps manage our expectations of what we can and can’t do. We often have the tendency to feel as though we should be doing more when, we have little control or influence over our immediate situation. See if you can let go of thinking too far in the future. This may increase your feelings of overwhelm. Try to focus on the small immediate things you can do to support yourself and those around you.  

 
If, like me, you are not directly affected by the fires, then you maybe be feeling helpless, flat, guilty, overwhelmed, sad, horrified, frustrated and angry. I was out on my paddle board last Friday morning, the water was calm and flat, aside from the smoke haze it was perfect paddling conditions. Generally, paddling has such a calming effect, though on this day I felt tremendous guilt. How could I be having fun whilst my country burns? Slowly, the smoke haze became thicker, I lost sight of the nearby piers and I felt smothered. I quickly paddled to shore feeling short of breath. I carried my 10foot board so quickly up the beach and onto my car that I strained several muscles in the process. Having suffered from asthma since childhood, the blanket of smoke had me in a mild state of panic.
Over the past few days I’ve spent far too much time on social media and following news coverage. Whilst it’s been heartening to see the tremendous efforts of people far and wide, it has also been very disturbing. We have a tendency to minimise our own experience of sadness and suffering because “at least it’s not happening to us”. If this resonates then I ask you to spend a few moments attending to your own emotions. Yesterday I went for a walk, acknowledged all that I was feeling and allowed myself to cry.

5 ways to care for your emotional wellbeing during turmoil and crisis

1. Acknowledge all of your emotions without judgment. Anger, fear, sadness and joy. When others are suffering, the experience of joy can bring about feelings of guilt. Give yourself permission to do things that bring you joy and accept that the feelings of guilt mean you are a kind and empathic person.  
2. Make a conscious effort to take a break from social media and the news. Turn off the tv, put your phone away and give yourself emotional respite. Play a board game, do a guided meditation, play with your kids or animals, read a book or listen to music.
3. Share your experience with others “I’m feeling so overwhelmed right now….” During hard times we need to feel understood and connected more than ever.
4. Remember to breathe and stay connected to our body’s response to stress.
5. Take action: donate time, skills, money etc to support those in need. Lack of action increases our feelings of helplessness. Do what you can manage, if that’s $10 or a few knitted pouches that is ok. We all have different capacities, so be kind to yourself, try not to judge and measure your efforts with those around you or on social media.  

​Please be kind to yourselves and reach out for support when needed. 

You’re not alone, as a couple therapist I know that many couples experience this throughout their relationship.
There are a great number of things that can contribute to this emotional distance depending on your phase of life and personal situation.
Common experiences include focusing on careers or study, having young children, chronic illness, focusing on separate personal goals, becoming ‘empty nesters’, mental health issues, lack of effective communication, not prioritising the relationship and much more. As you can see, it's not only negative circumstances that lead to emotional distance. However, people often believe if they are not feeling connected, close or intimate with their partner then they must not be in love with them any longer. The culturally glorified ideal of a soulmate, or the perfect partner, certainly plays a part in this perception. I may have to burst your bubble here, but these ideals are fantasy at best and damaging ideals at their worst. No matter who you end up with (your perceived soulmate or not), there will be a unique set of conflicts awaiting you. 

It’s not all doom and gloom though, once we accept that relationships will have their up and downs and that it’s not always greener on the other side we can make the choice to turn towards our partner, reach out and reconnect.

Five ways to reconnect with your partner:
1.  Empathy: Ask about their day without giving advice or finding solutions, simply listen with interest and empathy (it’s more difficult and more powerful than it sounds).
2.  Rituals: Remember to say goodbye and hello with a hug and a kiss. It’s easy forget these small gestures in the day to day rush of life, particularly if you have young children.
3.  Gratitude: Thank your partner for the little things they do. “Thanks for cooking dinner, thanks for making the bed, thanks for getting up to the kids last night, thanks for working so hard…”. Happy couples appreciate one another and don’t take things for granted.
4.   Compassion: Don’t sweat the small stuff- it’s easy to become irritated by the small things when we don’t feel close to our partner. So be kind to one another and try utilising humour to diffuse tension.
5.   Prioritise: Make your relationship a priority. This means giving it the attention and support it requires. Perhaps you need to schedule regular dates, seek counselling, be more intimate, talk more or create new life goals together.

Remember, healthy happy relationships require continual maintenance, these are just a few simple examples of how you may connect with one another. Please feel free to comment about the ways you and your partner stay connected.

And lastly, don’t be ashamed to reach out for support if your relationship is suffering. Let’s break the outdated belief that couples therapy is a ‘last ditch effort’ and create a new cultural norm that values emotional intelligence and encourages couples (and individuals) to be supported and empowered.
 
Jade Bonney
Relationship Counsellor
0406 089 641
​jade@awakeninsights.com.au
​

Whether you love it, hate it, or apathetically celebrate it, no doubt Valentine's Day conjures up thoughts of romance, connection and love. For those couples in the new romance phase- these thoughts probably feel warm and comfortable. For the unattached perhaps they evoke sadness, longing or neutrality. For those battling a rough patch in their relationship these thoughts of love and romance may evoke feelings of grief, loss, loneliness, disappointment or hopelessness. It is often at this point that couples reach out to me for relationship counselling.
Whilst it can seem like a big, scary step to take- couples counselling can help shift your relationship from coexisting to truly connecting.

This Valentine's Day you can begin the process of repair and connection with a few small gestures.

1. GRATITUDE. Say thank you. It may seem insignificant, but showing gratitude for even the smallest things our partner has done increases fondness in a relationship. “Thanks for working hard today, thanks for taking the rubbish out, thanks for cooking dinner, thanks for folding the washing”.
2. FRIENDSHIP. Ask your partner about their day in a personalised and interested way. “How did the project meeting go? How was that podcast you listened to? How did you go at your group today?” Then set aside distractions (phones, tv’s etc) and be prepared to actively listen and engage.
3. CONNECTION. Go to bed at the same time: whether or not you are feeling like being intimate, going to bed together gives you the opportunity to connect. It may be a cuddle, a kiss, sex, a long conversation in the dark, reading in shared silence or simply the touching of feet as you drift off to sleep. It is a simple yet important gesture of togetherness.

Maybe this year's Valentine's Day gift could be one of hope and a new commitment to reignite your relationship. Take a look at my couples counselling page for further information on how we can work together to achieve your relationship goals. http://www.awakeninsights.com.au/couples-counselling.html

Jade Bonney
Holistic Counsellor
0406 089 641
jade@awakeninsights.com.au

It’s slow going on the renovation front and Melbourne weather is playing its part. The exterior sealing and weather proofing is a task that requires conditions that are not too hot, not too windy, not wet for at least 8hours and only on a Sunday where nothing else has been planned. With so many requirements it’s no wonder it’s taken months to achieve the first layer of sealant. Though with this first magic layer comes the freedom for me to commence interior painting and decorating. It’s still very much a work in progress though you can see how it's coming together. I will be keeping the décor simple and neutral so as to create a calming space for you to awaken to your insights.

I love a good ‘before and after’ shot, let me know your thoughts.

December arrives and with it comes a hamper filled with an assortment of stresses, each uniquely wrapped and delicately ribboned to suit your individual world.
Some of the common ‘stress hamper’ delights include:
> Who’s family to spend Christmas with.
> Which parent will have the kids for Christmas.
> Choosing gifts for loved ones.
> Choosing gifts for the ‘not entirely loved’ ones.
> How can we afford this Christmas?
> Too much left to do at work before the end of the year.
> Not enough work to see me through the holidays.
> Tired and emotional kids (and parents)
> Missing loved ones.
> Having to spend time with the ‘not entirely loved’ ones.
> Too many commitments, not enough time.

Any of these sound familiar?  If so then perhaps you need a few techniques to get you through the holidays. These simple strategies may save your sanity, help regulate your nervous system, aid in digestion and immune system function and increase your over all coping mechanisms.

1) BREATHE- Breathe Rhythmically & Evenly with Acceptance Through Hard Emotions
This is about noticing when things are stressful and doing your best to focus on your breath to help regulate your emotions.

2)  MOVE- Move Overloaded or Vulnerable Energy
Connect into your body at times of stress, take notice when there is energy that needs to be discharged or dispersed- run, jog, walk, dance, stretch, jump up and down or even stamp your feet (try it, it feels very satisfying).

3) SPACE- Set-aside Peaceful Alone time, Creating Expansion
We all need to remember to stop, pause and be still. This time of the year is so busy and rushed, therefore it is even more crucial that we remember to give ourselves some space. You may wish to meditate, take a walk in nature, sit under a tree, take a bath or even sit in the dark and stare at the Christmas lights. However it suits you, make being still and peaceful a priority, it's so vital to our emotional health and overall wellbeing.

This year my mantra is "Give less presents and be more present" 
Here is a link to my ten minute mindfulness meditation to help you be more present this Christmas.
https://soundcloud.com/user-724000073/awaken-insights-mindfulness-of-breath-10mins

Take care and be kind to yourself.
Jade

I’m beginning to awaken her potential, a couple of layers of undercoat, and a few scatter cushions for display and she’s coming to life. The hard work is still to come, though it will all be worth it in the end. Drawing upon Awaken Insights counselling philosophy (Body, Creativity, Story and Awareness), I have shown how the spaces within may be used.  
Now I just need find the right name- every good van deserves a name. I’m trying to utilise her rich history for inspiration. Stay tuned, and feel free to offer up your own ideas.

     5 keys to dusting yourself off and restoring balance in your life:
I don’t know about you but the school holidays can be rough. Whilst I love my children, spending day in and day out with them isn’t my idea of a good time. There seems to be an ever-mounting pressure to entertain them and make every school holiday an epic adventure. The effect being tired, broke parents and harder to please, not very grateful children. This blog is less about the things we should do (let them play unstructured outside, plan outings in the great outdoors that don’t drain resources, remember that’s it’s not your ‘job’ to entertain them and take time to do things you enjoy also), and more about how we can bounce back after things haven’t gone to plan.
These holidays I found myself sick, tired and extremely frustrated- circumstances had me caring full time, on my own for three children that fought most of the time. Add daylight savings to the mix and you have an exhausting combination. As a result, there was very little time for my own self-care, (meditation, bath’s, reading, quiet time, beach walks). As the days progressed, I coughed more, yelled more and sometimes just wanted to run away and cry.
Of course, there were nice moments in between, but overall, I felt defeated. There were times that I thought, “I should be coping better”, “I know that yelling only makes things worse”, “all my ‘good parenting’ has come undone”, “why can’t I control this situation?” My survival mantra over the past week was “this too shall pass”.
Whether it’s school holidays or some other life circumstance leaving you drained, here are five ways to dust yourself off and restore balance once more:
1. Self-Forgiveness:
Now that I’ve had a couple of days to reflect I can forgive myself, and my children. We are not perfect, parenting is hard work, we all have our limits. Know your self-deprecating story (this week mine was “I do this for a living, I should be able to cope better”) and offer it (the story that is) compassion and forgiveness. We can’t be at our best all the time. Be kind to yourself.
2. Fill your cup back up:
I was fortunate enough to have the weekend to recover, my husband took the kids and I lay on the couch in the sun and read a mindless novel. We need to acknowledge that we are empty and make it a priority to rest and recover before we get back into the weekly routine. If you can’t do this before the week begins, then ensure you weave it into the week: a short meditation, a lunch time run or walk, self- reflection or creative journaling, sitting quietly in the sun; whatever works for you.
3. Debrief:
The most helpful thing for me is to not carry this alone, when we feel overwhelmed and we keep it to ourselves it manifests into greater stress and illness in our lives. It also doesn’t give others the opportunity to help us recover. By sharing with my friends and family my distress there were able to help me by taking the kids and giving me space.
4. Trust yourself:
Don’t allow the low points to define you. So, you didn’t do a great job, didn’t cope well, feel like you failed at something or felt defeated. Trust that you can pick yourself up, dust yourself off and step into a new day. Even if that means you need the help of loved ones or a professional, even if it’s hard and not much fun, even if it takes time to recover. Right now is a new moment, a new opportunity to try again. I’m not yet back to my ‘best self’ but I’m certainly being kind to myself in the process.
5. Be mindful
When we feel overwhelmed it is often difficult to be mindful of the moment, of the body, of the breath. As things start to settle down remember to reconnect to your body, your physical response to emotional triggers in the moment. This helps prevent the build-up of nervous energy, stress and anxiety. You can do this by focusing on the sensations you feel in your body (hot-cold, tight-loose, dense-soft, still-moving) without judging them or trying to change them. Simply breathing and offering compassion to yourself goes a long way towards calming your nervous system and restoring your sense of balance.
I teach more of these mindfulness strategies on the first Friday of the month in The Mindful Body: de-stress session. Follow the link to book:  
http://www.awakeninsights.com.au/workshopsgroups.html

This week I've been washing, sanding and undercoating, as a result, I'm feeling lots of muscles that seem to have been hibernating for the winter. The painting of the undercoat has been quite therapeutic, I've always felt that the therapy component of painting is in the process. Despite the monotone palette, I've enjoyed the feeling of the paint rolling on, squishing the brush into all the small grooves, getting into a rhythm, feeling the burning of my muscles and simply enjoying the moment.
It's also very rewarding to begin to see her potential, it's amazing what a splash of paint (even stark white undercoat) can achieve. She feels bigger and brighter already. Next week I'll show you a mockup of her potential. For now, I'll leave you with a few photo's and a few thoughts.
“Art washes away from the soul the dust of everyday life.”
- Pablo Picasso
“Respond to every call that excites your spirit.”  
- Rumi
"A black cat and white paint do not make grey, they simply don't mix." 

I am very excited to announce that Awaken Insights is creating a new space!
Introducing the van without a name (I'm still working on that). She may not look like much from this picture (accompanied by my celebratory champagne), but this old beauty was hand built in 1948. I look forward to sharing more of her history with you over the coming months as I embark on her restoration.
How this came about:
I love working within China Dragon. Everyone that walks into my counselling space for the first time comments on some aspect of it, the warmth, the energy, the beautiful Chinese antique décor, one can not deny that it is special. However, I've been dreaming of a space of my own, somewhere I may invite my clients to be more creative (in other words, get messy), a space that truly reflects the work that I do. And so was born the idea of a vintage caravan conversion. This van was meant to be mine, she has a rich and beautiful history and is filled with character.  
Set aside any 'Holistic Counsellor' clichés, this wont be a travelling van popping up at festivals, rather, she  will be at home in the (soon to be) beautiful courtyard of China Dragon.
Please follow my journey as I embark on creating a beautiful, creative and safe space for us all to awaken to our insights.

Are you feeling sad? Seasonal Affective Disorder is a diagnostic term for a type of low mood or acute depression experienced by many people (to lesser or greater degree) during the colder, darker, winter months: lack of sunlight  thought to be the major contributing factor. Whilst most of us will not have the misfortune of meeting the diagnostic criteria for S.A.D, many of us endure the winter months with lower moods.

Do you feel a little emotionally flat during winter?

Do you feel more fatigued, less energised?

Do you crave comfort foods?

Do you mourn the sunshine? 

Are you spending most of your waking hours inside? 
Here are a few tips to lift your mood and get you through until spring. 

1. Take a warm jacket when you head out: I know I'm not your mother though if you are warm and cosy you will be more inclined to stay outside and soak up the sunshine when it makes an appearance. 
2. Take a walk during your lunch break: now that you have your warm jacket there is no excuse not to go for a walk. Even the beach is fair game if you're rugged up (I should know, I'm there everyday regardless). 
3. A reading chair in the sun: I know the best place to get the afternoon sun in my home, so when I'm not at work you'll find me curled up like a cat, soaking it up. 
4. Be opportunistic: Melbourne weather is fickle at the best of times, so if you're at your desk and notice the sun beaming through the distant window, make a break for it and drag your less than cheery workmates with you. Even a few moments of sunshine and fresh air can be revitalising. 
   
5. Acceptance: Embrace the cold, marvel at the rainbows, cherish the sun in the moments you spend with it, appreciate the rain, and enjoy the early nights in front of the fire. 

Whilst this list may seem simplistic, it forms the bases for essential winter self care. If, however, you are experiencing extremely low moods or increased anxiety, please reach out to family, friends and professionals. 
As a Holistic Counsellor I see many people that need additional support to help them through difficult times. 
Enjoy the moments of sun.
Jade Bonney
Holistic Counsellor