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International Men's Day: selectabillty urges men to take make positive choices, live longer
17 November 2022
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
10 November 2022
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
10 November 2022
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
24 October 2022
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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Reset versus Rehabilitation taking the lead
24 October 2022
Reset versus Rehabilitation taking the lead

By taking the lead on your physical wellbeing you will find less pain and much more gain. Physical injury can affect your physical, mental and social wellbeing. It makes perfect sense to avoid injury by putting in place a flexibility, balance and strength routine. It need not be a high maintenance routine; it will not require long hours unless your goal is to be a body builder. All great sportsmen have one thing in common, amazing flexibility, balance and strength. These three aspects also allow you to perform at your best in business, life and mental efficiency. There is nothing worse than having a niggling pain that affects your emotions, reactions and general wellbeing. To be Well Man! simply exercise three times a week for 30 minutes, allowing 10 minutes for each routine. It is time for you to take the lead and be responsible for your wellbeing. Who wants to spend hours in rehabilitation, when you can avoid the pain and put in place a simple 30-minute routine to increase your flexibility, improve your balance and to maintain your muscle strength. Flexibility is a key to maximum muscle use - keep stretching. Put simply, muscles work better when they are flexible, suppleness improves posture and also assists you to become more proficient in daily activities which leads to longevity and overall health. Stretching the muscles three times a week makes it easier to bend over to tie your laces and complete normal required movement. Stretching is a gentle art form. Do not bounce the muscles. Always perform within your range, avoid overdoing movement and breathe while you stretch. Staying upright is vital for your best performance. Maintain balance exercises for life. Maintaining your balance throughout life’s journey will improve your performance, sporting prowess, posture and general wellbeing. Most people take staying upright as a given until they have a bout of vertigo or trip due to lack of attention. Balance exercises can be as simple as lifting one leg off the ground. Be sure to include aerobic and resistance exercises to greatly improve your mortality and length of life. Consider Tai Chi which includes elements of stretching, aerobic exercise and balancing which will build your core body strength and reduce body sway. Muscle strength diminishes as you age. Start early by lifting light weights repetitively to maintain core strength and to stay strong. Maintaining strong muscles does not require hours in the gym, light weights lifted on a regular basis will serve the purpose. Having easy access is the key, position two, 3 or 4 kilogram dumbbells in an area that you walk past regularly and pick them up and lift them. If you prefer the gym attend on a regular basis, although it is less trouble if you can complete a set of weights at home and more likely to happen. It is that easy, check out the internet for lifting routines that suit your goals. Maintaining strength is important and reduces frustration at any age.

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Dental Health can affect mental wellbeing
24 October 2022
Dental Health can affect mental wellbeing

Can you remember the last toothache? Having a toothache can be all encompassing. It makes concentration near impossible, and it also can be dangerous. Your attention can wander, and it is difficult to keep your mind on the job. Driving a vehicle or working around heavy machinery can be terminal, stay focused. The obvious action is to get to a dentist as quick as possible, there are medications that can deaden the pain however be aware that the same medication should not be taken if you are around machinery or driving a car. Prevention is much easier to swallow than finding yourself with severe pain and lack of concentration. Here are a few pointers: Visit your dentist for a check-up and clean by a dental hygienist annually. Clean and floss your teeth twice a day. Reduce your sugar intake. Red wine can discolour your teeth. If drinking red wine in the evening be sure to gargle a glass of water 30 minutes before you give your teeth a thorough cleaning and flossing. Head to your dentist at the first sign of a toothache. Realise that toothaches can be dangerous for your concentration and can affect your attention span. Be careful and stay in the moment. Early diagnosis usually results in more conservative treatments. This saves time and money in the future. Total preventative care involves education about simple and effective preventative treatments. Ask your dentist for dietary advice to help maintain a healthy mouth. Having a confident smile can have a positive effect on your mental health. Taking preventative steps with your teeth will save you money and also can maintain good mental wellbeing. Self-responsibility means taking action for your best outcome, you are the captain of your ship, just do it!

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Acknowledgement (First Nations and Lived Experience)

selectability acknowledges the Traditional Owners of the land on which we provide services and pay our respects to Elders past, present and emerging. We acknowledge that sovereignty has never been ceded. 

We acknowledge those with lived experience and those who support and partner with us to improve mental wellbeing and prevent suicide across regional Queensland.

Acknowledgement
Well Man
An initiative of Selectability
Registered Charity