Our News
Introducing: Well Man Ambassadors
A new suicide prevention program to be launched in Charters Towers this week will see trained locals raising awareness and providing links to vital support services across the community. The new program, ‘Well Man Ambassadors,’ will allow locals to make themselves known as a support system for someone in distress or a link to vital mental health services available in the region. The program will launch from next Monday (6 March) all through the week, the City Arcade, with a range of information about the program available, as well as giveaways, gift bags, merchandise, and ice creams from the famous ‘Ice Creams by Birdie.’ Suicide Prevention Coordinator Bryn Hicks (pictured) said ambassadors were not counsellors, but were a support system for ‘someone that just needs an ear.’ “We find a lot of people will come up and say I need help but I don’t know where to go,” Mr Hicks said. “Community involvement is key to the success of the program … We are looking for Charters Towers locals to put their hands up to become Well Man Ambassadors and role models for the community. ‘Ambassadors will be educated on the services available in the community, undertake specialised training for suicide prevention and be an important link for people in distress. “Regional and remote parts of Queensland have suicide rates up to twice as high as major cities, this is what gave us motive to rollout this program. Regional Coordinator for selectability, Sue-Ellen Weedon has said the program had received a great response from the community. “The launch is fast approaching and is an exciting project for the Charters Towers community,” Sue-Ellen said. “Regional communities like Charters Towers need increased resilience when it comes to responding to crisis, and that is what this program is all about. “I know personally that there are plenty of people out there devoted to suicide prevention projects in the community, and we are hoping Well Man Ambassadors will bring that into the light. “It is important that our ambassadors are locals devoted to the cause… no one understands the community needs better than locals.” Well Man Ambassadors is set to launch early next week in the main arcade of Charters Towers main street. Locals are invited to attend to learn more about the program, how they can get involved and what is in store for the program over the coming months. The project has received joint funding by the Australian and Queensland governments under the Queensland Resilience and Risk Reduction Fund (QRRRF). Well Man Ambassadors launch. When: all week from Monday, 6 march Time: 11am – 4pm Where: Charters Towers Woolworths Arcade (in front of Queensland Country Credit Union) What is available: Information, giveaways, gift bags, merchandise, ice cream (from Ice Creams by Birdie)
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A guide to surviving the holiday season
The holiday season is an opportunity to recharge your batteries so that you are ready to face a new year. Beware of falling into unhealthy habits that may linger around well past new years eve. Below are the top five tips for surviving the holiday season from selectability Well Man Coordinator Grant Westthorp. Grant’s take on the holiday season is to enjoy the time off work to the max. Things to consider, moderate intake of food and alcohol, maximise the opportunity to exercise in the sunshine and socialise daily with family and friends. The holiday season is an opportunity to recharge your batteries so that you are ready to face a new year. Beware of falling into unhealthy habits that may linger around well past new years eve. Enjoy the summer break and embrace fun and laughter. HO HO HO TIP ONE Moderate alcohol consumption by drinking a glass of water between drinks and staying within the standard drink guidelines. To reduce the risk of harm from alcohol-related disease or injury, healthy men and women should drink no more than 10 standard drinks a week and no more than 4 standard drinks on any one day. Never drink alcohol on an empty stomach. Enjoy your celebration in moderation, you will feel so much better the day after and be able to have another day of fun and laughter. Having some dry days each week where you abide from alcohol is great for your kidneys and liver. Always catch a taxi to social functions that are out of walking distance range. You are responsible for your actions, avoid drinking and driving. HO HO HO TIP TWO The holiday season brings a variety of festive foods across your plate. It can be therapeutic to take time out to discover different foods, put on your favourite music and start preparing, follow new recipes and have fun with learning a new cooking skill. Here is a chance to get new flavours past your smiling gear. Enjoy the experience more by keeping portion sizes small and make the effort to enjoy each mouthful. Employ the senses to note what the food smells like, what flavours are involved and chew each mouthful to enhance the experience. You no longer need to eat fast and leave, take your time and really savour each bite of food, slow the meal down, you will find that your digestive system will reward you for such an action. There are many cooking shows on television, the holiday season is a wonderful time to learn some new recipes and to bring out your old favourites. HO HO HO TIP THREE Driving your car can be treacherous during the holiday season, allow impatient drivers pass you, set realistic travel time to destinations and always have a rest break every 2 hours. During rest breaks always turn off the car, get outside the cabin and stretch your arms, back and legs to get the blood flowing back into tired muscles. If needed pull into a service area and have a mini nap if you feel the eyes getting heavy, it is better to arrive late than not at all. Pack snacks and plenty of water to stay hydrated and less hungry. Listen to relaxing music or even a comedian to keep the journey light and a smile on your lips. HO HO HO TIP FOUR The holiday season is a wonderful opportunity to start a new exercise routine. You now have time to get your body in great shape to see the new year in. As always start slowly, stretch and less is more to begin with. Setting the same time for exercise each day will breed a new good habit, stay within your comfort level, seek medical advice if required. Exercise can also be a great social occasion, invite friends and family to join in the fun. Your body and mind will thank you for starting to get the muscles moving, preferably outside in the sunshine and fresh air. Our bodies are designed to be active and if you want to feel great and clear your body of some fat, engage your legs and get moving. Here is a kick-starter to get you up and going. Take a walk, the first three minutes start steady, get a nice rhythm going, the middle six minutes increase the pace so that is still comfortable, but you feel like you are being chased by a tiger! The last three minutes wind down back to an even pace. Focus on your breathing as you walk, imagine you are breathing down to your knees and exhaling out more than you have inhaled. Engage your senses, what can you see, hear, taste, feel and smell. Be in the moment, quiet the mind with a mantra. Check the Men’s Life Promotion Survival Handbook for the 7 Day Challenge for inspiration you can download it HERE HO HO HO TIP FIVE Financial stress can be a by-product of the holiday season. Credit cards make it easy to purchase any present on the planet however buyers beware that come January the Credit Card statement will arrive in your letter box with a pay by date. To avoid the financial stress set up a budget for Christmas purchases and stick to it. It is the gift of giving that is more important than buying well above your budget. Get crafty and make some presents or better still bake some presents, there is nothing better than a home made biscuit or cake. It is the thought that counts not the monetary value. Holiday greetings from selectability's Well Man Coordinator Grant Westthorp. To save a life, give the gift of blood this holiday season. Holiday greetings from selectability's Well Man Coordinator Grant Westthorp. To save a life, give the gift of blood this holiday season.
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International Men's Day: selectabillty urges men to take make positive choices, live longer
This International Men’s Day leading mental wellbeing and suicide prevention charity, selectability, is urging men across regional Queensland to take responsibility for their lifestyle habits so that they can enjoy longer, healthier and more fulfilling lives. To support this, selectability has developed a comprehensive website with free tips, guides and challenges to support men to make positive choices to ensure their social, emotional and physical wellbeing. Well Man coordinator and content designer, Grant Westthorp said International Men’s Day was the perfect opportunity to launch wellman.org.au and get the word out to as many men as possible in regional Queensland about the small wellbeing changes that they can adopt to create major life gains. “Men generally have poorer health outcomes and live shorter lives than women. The resources, information, strategies, positive tips and life skills on the website are all about empowering men to take responsibility and accountability for their decisions and life choices,” said Grant. “The theme of this year’s International Men’s Day is ‘Celebrate Mateship’ – which is very fitting given that social wellbeing makes up a third of our health. Connecting to other blokes and the community is vital. Loneliness and isolation have traditionally been an issue for many men, covid has multiplied the issue. Getting out into the community and volunteering or joining a group is a great way to overcome it, leaving a legacy is a tonic for the soul," said Grant. Having worked on the Well Man concept for over 14 years, Grant said he was thrilled to see the updated website come to life. Log on to the website and download your own copy of the new "Men's Life Promotion Survival Handbook", evidence based and lived experience verified, this Handbook has already assisted thousands of men to be the best version of themselves. Do you have an adolescent boy in the family? Grant has mentored adolescents over the last decade and has created the "26 Steps to Manhood" which is a "Rite of Passage" assisting boys to becoming good men. “It has been a work in progress for a very long time, and I am so excited to see the refreshed Well Man website launched to the public, said Grant. EXPLORE THE REST OF THE WEBSITE HERE
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Sea breathing
If you are able to get to the beach make the effort, it is a brilliant place to get a dose of vitamin sea! The sea can be hypnotic, calm the mind in many ways and create a quiet space so that your thoughts can slowly dissolve. It is a wonderful place to ignite the senses, drink in the vision, what do you see? Place your attention on a wave or the continuous movement of the tide coming in and then going out. What can you taste in the air, is there salt and sea spray mixed with the clean air? Are there birds in the vicinity or the summer sound of dogs barking and larking around the edge of the sea. Feel the sand underfoot or beside you, what stories are hidden there? There is a special calmness being beside the sea. Breathing technique (sitting) Find a spot where you can comfortably sit for 10 minutes with a view of the waves coming in and out, it can be shaded or not, it is up to you. Tune in to the wave pattern, simply observe the momentum, imagine all of your cares and worries being taken out to sea on the outward movement. Place your hand on your belly button, softly squeeze the muscles on your face for a few seconds, your chest and back, your arms and hands and now your legs and feet. Do a body scan, are you holding tension anywhere? Squeeze and release. The key is to get the air down into your belly as you breathe in through your nose, count to three as the air fills your belly cavity. Time the breathe in, with the wave coming up to the shoreline. Hold for a few seconds. Breathe all air in your body out through your mouth to a count of five as the wave retracts back out to sea. Let all of your troubles and cares go out to sea with the outward breath. Hold for a few seconds and then recommence the routine. Create a slow rhythm, three in through your nose hold and then five out through your mouth and then hold and then start again. This is a great tool to have if you are feeling anxious or stressed during the day. Simply close your eyes and imagine the sea, activate the breathing routine and the stillness will return. Breathing technique (walking) This routine differs in that you are walking along the beach, barefoot. Ignite your senses and feel the calming effect of the sea and the sun. Do a body scan and seek out any tension in your body and complete the squeeze routine as above. The breathing routine is different than the above. As the wave comes into the shore snort in three breathes through your nose, hold for a few seconds and then as the sea recedes breathe out to the count of five through your mouth, blow out all of your worries and cares and let them go out to sea. Hold for a few seconds and then recommence the routine. For those more adventurous, you can apply the routine to taking a step, three steps in, hold five steps out. Either way, the mind will thank you for breaking the chain of thoughts and creating some stillness. Add vitamin sea into your life!
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Keys to the Kingdom
It's time to reach out and grab the keys to your Kingdom. Here are our top nine keys to becoming the best version of yourself along the way. Key 1: Emotional Intelligence The top priority for all men should be embracing emotional intelligence. Emotional intelligence is the ability to understand, use and manage your own emotions in positive ways to relieve stress, communicate effectively, empathise with others, overcome challenges and defuse conflict. Connecting to your emotions is vital and having an awareness of how you are expressing them is just as important. Reacting to other people’s comments and judgements can be moderated if you are happy and content in your own skin. Dealing with everyday stress and being aware of what issues this may create is part of wisdom. In the end you are in control of your actions, decisions and consequences. Trying to control other people’s lives is a sign of insecurity, just look after number one. Key 2: Embrace Fun Each day embrace fun and have a laugh. Being serious 24/7 adds stress to your life and who wants that feeling? YouTube provides comedy relief, set up a library for easy access to your favourite comedian. In the end we are on the planet for a blink compared to nature, finding a little happiness and having a laugh should be our focus. There is abundant time to be serious about living. Key 3: Accepting Responsibility Responsibility is in your hands (excluding natural disasters, unforeseen life events and wrong place wrong time events). You can give yourself the best chance to live a full life by simply being responsible for what you are eating, whether you are getting enough sleep, getting out in the sunshine and/or if you exercise. Act, do not promise to change, just get going...start with small steps and build a better life. Flick the switch to positive, small treats as a reward along the way is okay however, the goal is to embed positive behaviours and habits that you can sustain for the rest of your life. Key 4: Accountability to Self Being accountable sounds easy, until your life spirals in a downward direction. Pointing the finger and trying to blame others for your poor outcomes gives you momentary relief but in the end the buck does stop with you and your decisions reflect the outcomes. Accountability to yourself is realising that your every action has a risk followed by a consequence. Having the wisdom to evaluate most of your actions will save you from negative consequences. Learning to reflect and activating your brain cells sounds easy however, it can be difficult if emotional stressors are involved. Key 5: Giving back for your Life A wise man will always look for opportunities to give back to family, friends, and community. This may involve volunteering for the local fire service or sporting club, joining a service club like Rotary or Lions, or simply keeping your neighbourhood free of rubbish. Volunteering is food for the soul, it makes you feel better about yourself and your actions. Simple acts of kindness can change people’s lives forever. Be the one who assists the elderly and checks in on your neighbours. It is very simple to do and can make a major difference in another person’s life. Key 6: Mind your thoughts Minding your thoughts does not mean placing your hands over your ears and disregarding the self-mind talk. It involves the thoughts you are consciously holding on to and whether they have any relevance to what is going on in your life. Introducing positive mantras and being grateful for what you have, will go a long way to cancelling all the negativity in our society. Choosing friends who have similar positive core values will make the journey easier. Key 7: Getting physical This involves moving, factor physical exercise into your life and your body will reward you big time. Australian men over the past decade have put on a few kilograms, this affects how your bodies cope with movement, flexibility, strength and even can have a detrimental effect on your mental ability to deal with life’s stress. Get walking, jog, swim, cycle or work out in a gym. As always start small and build up the frequency and difficulty of your exercise routine, no excuses, if it is raining get an umbrella, walk in your lunchtime, just get going...you will feel so much better for changing your lifestyle. Key 8: Writing your own script Yes, you are the writer of own life’s script. The decisions you make, the people you chose to be friends with and your life choices are yours and yours only. Making positive decisions about what you want out of life will attract better outcomes. Visualise what you want in life, write out an action plan of how you are going to get there in a specified amount of time. Set goals along the way, celebrate each positive forward movement. Search for likeminded souls on the same path, seek wisdom from your elders, find a mentor who can assist you in reaching your goals. Positive attracts positive, writing your own script is one of the joys in life, now is the time to start. Key 9: Be your best Everything you do in life should be your absolute best effort, you need to fully invest 100 per cent. Successful people have one thing in common, they put in all that they can into every project. You are never going to achieve total success, giving it your best try creates contentment with whatever outcome is achieved. Learn from your mistakes, life skills are learnt firsthand, adjust the process for the best outcome. Building a “can do” mind set, in the end, gives you the best chance to taste success in whatever field you choose.
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Men’s Life Promotion Survival Handbook
The philosophy of the Well Man Life Promotion project is to encourage men to take responsibility for their wellbeing habits from an early age. Your wellbeing habits can have an effect on how you cope physically, mentally and socially with the roller coaster of life and whether you stay in the daylight or finish up in a dark place. Positive living involves all three areas of wellbeing and understanding the holistic interconnectedness will assist you to live your best life. What you eat can affect how you think…eating fast food for comfort can lead to obesity and mental health issues. Staying indoors will reduce the amount of vitamin D in your system…vitamin D is involved with calcium absorption, immune function and protecting bone, muscle and heart health. Stretching your muscles regularly can aid in completing physical tasks…maintaining your core strength will assist your posture and improve your sense of wellbeing. Evaluating your values and beliefs regularly negates stagnation…those that have been passed down by your father might have been essential to live life during his time but maybe they need updating to cope in the 21st century? Socially connecting with friends and family on a regular basis can reduce anxiety and the chance of depression. Small wellbeing changes provide major life gains. You are in charge of what you eat, what values you uphold, who your friends are, whether you exercise on a regular basis, if you accept mindfulness and meditation. It is your life and your choice. To avoid dark moods and bad outcomes simply embrace positive living habits, make the effort and be consistent. Here are our top five mental, physical and social life promotion solutions… Mental Silence your mind. Invest 20 minutes daily meditating to cut the transmission of thoughts. Reduce stress, anxiety and tension by including tapping in your daily routine. Choose your friends wisely. Friends who are positive will uplift you, the rest will pull you down. Upgrade your senses, connect to nature and engage your sense. What do you see, smell, hear and feel? This simple action will improve your awareness. Stay in the moment, enjoy being present and maximise the now. Physical Get moving! Your body is there to be used not to stagnate, keep active. Flexibility is key to maximum muscle use, keep stretching. Staying upright is vital for your best performance, maintain balance exercises. Muscle strength diminishes as you age, lift light weights repetitively to stay strong. Your body is a machine and requires the best fuel, go lean meat, vegetables and fruit. Social Human are social beings. Stay connected to family and friends throughout your life. Loneliness can be avoided by joining community groups or volunteering for charities. Have a dog in your life, they make it easy to meet people, get you up and out of the house and provide unconditional love if required. Play sport for companionship, what a wonderful way to make lifelong friends. Say Hello! To a stranger. We all live under the same sky and we all have life stories to share.
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