9 October 2012

T (07) 3394 9999 Absentee Line (07) 3394 9964

E [email protected] W www.loreto.qld.edu.au

PO Box 1726 Coorparoo DC Qld 4151

Volume 30 - 9 October, 2012

Jus ce Sincerity FREEDOM Verity Felicity Jus ce Sincerity FREEDOM Verity Felicity

Dear Parents and Students Welcome back to this final term for 2012. We especially welcome back to the College, Ms Helen Carty from her term of leave. The term ahead is a very full one, especially for our Senior Years’ students: with the Year 12’s preparing for final exams and assessments and their celebra ons and farewell; with the Year 11’s commencing their leadership prepara ons and elec ons and eventually taking over their new roles; and the Year 10’s embarking on the challenge of their eagerly awaited outdoor adventure camp. I commend to you the reless work commitment of the respec ve Year Coordinators and their pastoral care teaching teams for all of the efforts that these important events require and involve. For the Middle Years students, the focus this term is squarely upon them producing a solid finish to their academic learning, with par cular emphasis upon the consolida on of the many essen al skills they have acquired throughout the year. It gives us such a pleasure, as their teachers, to see how much these girls have grown in confidence in such a short period of me. May the term ahead for them con nue to provide opportuni es that challenge, reassure and nurture. Celebra ng the first UN Interna onal Day of the Girl! In recogni on of the par cular challenges and power of girls, the United Na ons has declared 11 October “Interna onal Day of the Girl Child”. The United Na ons General Assembly has nominated 11 October as the day to recognize girls’ rights and their unique challenges. This global ac on follows a mul ‐year campaign by ac vists in Canada and the United States. In reserving a day for advocacy and ac on by and for girls, the UN has signalled its commitment to end gender stereotypes, discrimina on, violence, and the economic dispari es that dispropor onately affect girls. h p://www.loreto.org.au/Home/News‐Media/News/Celebrate‐the‐first‐UN‐Interna onal‐Day‐of‐the‐Gi.aspx h p://dayo hegirlsummit.com/learn‐more‐about‐day‐of‐the‐girl/ An extract from this site: Why Educa ng Girls is the Key to Saving the World! Here are just a few reasons... A girl with an elementary school educa on will earn twice as much as an adult without any schooling. A girl with basic educa on can help adults who cannot read, understand how to prevent malaria and other diseases or

do the maths to figure out the cost of buying fer lizer to make more food. Educa on dras cally reduces child marriage. A girl with 7 years of educa on will marry 4 years later and have 2.2

fewer children. Knowledge and skills learned at school will be passed onto her parents and the community. Children of educated mothers are more likely to be healthy and go to school. Educa on means be er jobs. Knowing maths can help start a business. Ge ng through high school and university

means more teachers, engineers, doctors, etc.

Page 2 Volume 30 - 9 October, 2012

Jus ce Sincerity FREEDOM Verity Felicity

Educa on is essen al for a strong economy. Every year of school raises wages 10 – 20%. Educa on allows a woman to respect herself and to be respected by others! Educa on introduces new ways of thinking about tradi ons and issues and this knowledge equals power. Educa on produces intelligent leaders and more women are needed to solve global problems. As more women ‐‐ who represent half the popula on ‐‐ gain educa on they will be able to par cipate equally

with men in making decisions about policies and laws. We really think the short video; www.girleffect.org shows why educa ng every girl will save the world!

CONGRATULATIONS To the NT Trekkers who, with your help, “Hit their target”, raising $10,000 for the ACCF (Australian Cervical

Cancer Founda on). This is an amazing effort by these 10 girls and their wonderful band of supporters. Very special thanks to Mrs Hanson and Ms Beach.

To Mrs Clare Matheson and her husband on the birth of their first born, Alexandra Royal. We wish them

blessings of love and joy.

BEST WISHES To Mr Noel Williams for his period of leave. Mr Williams will be away this term un l the week of 12

November. We wish him safe and happy travels and a me of renewal and relaxa on. In Mr Williams’ absence, Mr Darren Howell will be the Ac ng Business Manager for the College.

CONDOLENCES To Mrs Maria Ashton and her family on the recent passing of her sister. May she rest in God’s loving care in

eternal peace. Amen

Yours sincerely

Cheryl Hamilton

Principal

"If your plan is for 1 year, plant rice. If your plan is for 10 years, plant trees. If your plan is for 100 years, educate children”...especially girls (Confucius)

Volume 30 - 9 October, 2012 Page 3

XäxÇàá VtÄxÇwtÜ Wednesday 10 October

Year 10 Camp (10 - 12 October)

Year 11 Leadership (10 - 12 October)

Year 8BL History Excursion : 9.30am - 12 noon, Year 8GO History Excursion : 11.30am - 3.00pm

Round 4 - BSGSA Basketball and Touch

Thursday 11 October

Year 10 Camp (10 - 12 October)

Year 11 Leadership (10 - 12 October)

Year 8GR History Excursion : 9.30am - 12noon, Year 8RE History Excursion : 11.30am - 3.00pm

Year 9 PD Day

Friday 12 October

Year 8WH History Excursion: 9.30am - 12 noon

Sunday 14 October

Year 12 Mother/Daughter Brunch

Monday 15 October

Year 12 Home Economics Excursion (P1 - P5)

Wednesday 17 October

Multicultural Day

Year 11 & 12 C Art Sculpture Workshop

Year 11 & 12 Drama Excursion to ‘Managing Carmen’ 7.30pm

Round 5 BSGSA - Basketball and Touch

Parents German Exchange Program Meeting 7.00pm (Room 402)

Thursday 18 October

Year 12 An History Museum Visit - 8.30am - 12.00pm

Year 8 - 9 Subject Selection Night 7.00pm

Friday 19 October

Lord Mayor’s Breakfast 7.00am

Junior Schools’ Cup Volleyball

Year 9 English ‘Grin & Tonic’ Performance 9.30am

Saturday 20 October


Sunday 21 October


‘Live and Wired’ Festival - 2.00pm




VtÜxxÜ axãá Mater Nursing Open Day

The Mater Hospital is having an Open Day from 3.30pm - 5pm on Thursday 11 October. The Open Day offers a great opportunity for students to ‘try before they buy’ by seeing first hand the authenticity of the program offered at the Mater. For more information, visit www.matereducation.com.au or call the Diploma of Nursing team on 31636657. Chris Rynne - Business and Careers Coordinator

_ÉÜxàÉBTVV aÉÜà{xÜÇ gxÜÜ|àÉÜç extÄ _|yx V{tÄÄxÇzx YâÇwÜt|áxÜ exáâÄàá The end of Term Three saw our fundraising for the Australian Cervical Cancer Foundation draw to a close and I am proud to announce we reached our target of $10 000! This was the result of a huge community effort and there are many people to thank for helping us achieve our goal. Firstly, thank you to all of those who went online and donated to the Everyday Heroes page. We felt very privileged that you saw this activity as a worthwhile cause to assist. Another big thank you to some of our larger contributors, especially our sponsor, PC Graphic Arts, Loreto Past Pupils’ Association, P & F Association, Interact Club and Year 11 Red Homeroom; the latter took on our cause as the recipients of their major fundraiser “Spring into Spring”, last term. Finally, a huge thank you to the school community, especially the administration staff and the students; you were all so instrumental in helping us reach our goal. We now look forward to seeing the ACCF put this money to good use in the area of indigenous educational awareness on the importance of being vaccinated against cervical cancer. Diane Hanson - Challenge Coordinator


`xÇàtÄ [xtÄà{ jxx~ Yesterday marked the start of Mental Health Week…. Working Towards Wellbeing”. Wednesday 10 October is World Mental Health Day and is organised by the World Health Organisation to raise public awareness about mental health and wellbeing in the wider community. This week at Loreto the focus will be on emotional wellbeing. Just as there are things you can do to help maintain a healthy body there are positive steps you can try to help your emotional wellbeing. For further information on the Top Ten Tips for emotional wellbeing you can go to the following website: http://www.bupa.com.au/health-and-wellness/health-information/az-health-information/boosting-and-maintaining-your-emotional-wellbeing Please also find attached information sheet at the back of the newsletter ‘Depression Proofing your kids’ by Andrew Fuller. Mrs Barb Davies - School Counsellor



`âá|v axãá MUSIC SUPPORT GROUP MEETING The Music support group will meet this Wednesday evening 10 October in Room 605 at 7.30 pm. New members are always welcome to this group.

MEGA RAFFLE

The Music Support Group is beginning their final fundraiser of the year. Tickets (in books of 10) will be distributed to all Music Students on Tues 9th or Wed 10th Oct. Each ticket is to be sold for $2. The raffle will be drawn at the Music Night on Nov 2. Money raised from this activity goes towards funding the music scholarships for 2013. We thank you for any support you are able to give to this fundraising. Prizes include:

Ist prize $500 cash

2nd prize Car Service values at $200 by Gladstone Rd Garage

3rd Prize Painting valued at $200

4th Prize Men’s hamper

5th Prize Printer and Label Machine

6th Prize Gift Hamper Valued at over $60

Each sold booklet of tickets returned in the first three weeks of term will earn an entry into the draw for one of four itunes vouchers. (This will be drawn on assembly in Weeks 3 & 4). If you did not receive a book of tickets and you would like some please contact Mrs Carr in the Music Staffroom.

MUSIC ENSEMBLE REHEARSALS

All Music Ensemble Rehearsals will run as per normal in the first week of Term 4. The only difference will be that Choir will finish at 4.30 due to the Music Extension concert. Year 10 students will miss rehearsals on Wed, Thurs and Friday due to camp. Year 11 students are expected at rehearsals before and after school on the leadership days.

MUSIC EXTENSION CONCERT The Year 12 Music Extension students will present a recital for their final assessment on Tuesday 9 at 6pm. Performances will be given by Larissa Claridge (Flute),Sophie Catsoulis (Voice), Elizabeth Davey (Trumpet/Guitar), Maddie Little (Voice), Natalie Baker (Voice), Elise Fort (Violin), Sia Cambaclis (Voice). Dayna Watson will also present her composition. Everybody is welcome to attend this concert. Admission is Free. Supper will be provided. Please note that this is a small concert and the audience will be seated on the stage.

SENIOR MUSICANS’ DINNER

The RSVP for this dinner has now closed. If you have not returned your form we will assume that you are unable to attend. Please see Mrs Carr in the Music Staffroom urgently if you have not returned your form and you would like to attend.

FORMS REQUIRED

Please remember to bring in forms for Private Music lessons, Music Auditions and Music Scholarship applications for 2013.

HOW TO MAKE IT SNOW - AUDITIONS

St Laurence’s College and the Little Red Company are welcoming talented Year 8 to 12 students to take part in this Christmas Production, combining youth artists with professional performers. Auditions are being held on Sunday 14 October at St Laurence’s College. Flyers with more specific information are available from the Music Staffroom.

UPCOMING CONCERTS

All Loreto ensembles will perform in one of the 3 concerts to be held in Term 4. Please note which groups are performing at each of the concerts.

LIVE AND WIRED - OCTOBER 21, 2pm - DESHON OVAL will feature Jazz Ensemble, Sorelle, Exit Stage Left and bands from Year 9 Music. Groups from Villanova and San Sisto will also perform at this Concert. Please see the attached flyer for this event.

CELTIC STORM – OCTOBER 25 - 26, 7-10 pm HANRAHAN THEATRE, VILLANOVA COLLEGE will feature the combined Villanova and Loreto College Symphony Orchestras and Senior Choirs, The Villanova Junior School Choir, Highland Dancers, with special guest stars, Craig Atkinson, and others including the award-winning Irish band, The Barleyshakes. Girls are reminded of the following commitments for this concert.



LORETO END OF YEAR CONCERT – FRIDAY NOV 2, 6pm - will feature Junior Choir, Concert Band 1, Concert Band 2, Guitar Ensemble 1, Guitar Ensemble 2, Clarinet Ensemble, Chorale, String Ensemble, Flute Ensemble 1, Flute Ensemble 2, Brass Ensemble, Percussion Ensemble 1 and Percussion Ensemble 2. Anna Nielson - Music Department

fÑÉÜàá WxÑtÜàÅxÇà axãá BSGSA Sport Basketball Round 4 This Week’s Draw: Open A vs All Hallows at All Hallows (bus) Open B vs All Hallows at All Hallows (bus) Intermediate A vs Brigidine at Brigidine (bus). This matched will be played on Tuesday 9th October, due to Year 10 camp clash. Intermediate B vs All Hallows at All Hallows (bus) Junior A vs Mt St Michael’s at Mt St Michael’s Ashgrove (bus) Junior B vs All Hallows at Loreto (MWC)

Round 3 Reports (Wednesday 19 September) Open A defeated Mt St Michael’s by forfeit Open B were defeated by Brigidine 36 to 23 Loreto started slowly and it was obvious Brigidine had several very strong players. To their credit, Loreto fought back well after the first quarter and began to find their scoring range. Chiara Asnicar had a strong all round game. Lauren Higgins was excellent in defensive rebounding while Lauren Stacey scored several good shots from close range. Determination remained high and improvement was shown throughout the match. Intermediate A defeated St John Fisher 42 to 15 This was a very determined and classy victory for Loreto. They dominated the match from the onset and maintained strong attack and defence for the entire game. Emily Taylor lead the way in scoring, but was given great support from Jemima Moore and Mia Page. A well deserved victory. Well done, girls! Intermediate B defeated San Sisto 21 to 17 This was a physical match and the scores were level at each break. Loreto was able to run away with the match in the final quarter. Julia Logan and Stephanie Samios lead the way in defence, showing excellent energy. A tough and exciting victory!Junior A defeated San Sisto 20 to 18 A nail biting victory to Loreto! Laura Schenk and Frances Wong displayed great defence, while the entire team combined well in attack. Zoe Sever and Victoria Flores-Rodriguez ran the court with great determination and commitment. Another pleasing team win, well done! Junior B were defeated by Brigidine 44 to 18 Brigidine dominated from the onset and Loreto tried hard to stem the flow of baskets. Riley Bennett and Lucy Briggs had strong games with excellent rebounding skills. Loreto maintained their competitive spirit and showed improvements throughout the match. Nyree Wood - Basketball Coordinator

DAY TIME REQUIREMENTS

Mon 22 October (Pupil Free Day) “BOOTCAMP”

Tues 23 October LORETO SENIOR CHOIR REHEARSAL IS CANCELLED

Wed 24 October Tech Run 3.30 – 6.00 pm @ Villanova

NB Girls involved with Wed sport should go to sport.

Thursday 25 October (5.00pm Possible sound check – only if required. TBA)

6.00 pm call for a 7.00pm show

Friday 26 October 6.00 pm call for a 7.00pm show



Touch Football

This Week’s Draw: 10 October

Round 3 Reports (Wednesday 19 September) Open A - LOR 4 defeated San Sisto 2 A lack lustre game with the team appearing rusty after missing training due to exams and the bye the week prior. A good comeback in the second half ! Open B - LOR 2 lost to LHC 7 The team struggled throughout the game as they were unable to follow the basic game plan. Back to the training paddock! Intermediate A - LOR 20 defeated OLC Nil An excellent game by all players. A true team effort! Intermediate B - BYE Junior A - LOR 23 defeated LHC(2) 1 Another brilliant attacking game! The girls played to each other’s strengths and displayed true sporting behaviour. The intercept touchdown by Emily O’Brien topped off the magnificent win. Junior B - LOR 3 lost to LHC(1)10 Momentary lapses in defence proved costly. Focus needs to improve at training and in the game. Sustained attacking resulted in three great touchdowns. Junior C - LOR 5 defeated OLC 3 The first win of the season was roundly welcomed! The team needs to use the 50 m width when rucking and attacking as well as move forward in one line when defending. Great attack by Jessica Aitken and solid defence by Lauren Michael and Julia Beiers. Very happy with the win! Therese Begley - Touch Football Coordinator

Loreto Waterpolo 2012/2013

This season Loreto have introduced Water polo to the College. We have currently 3 teams entered in the competition. The teams are U14C, U15C and U18C. It is essential that the girls who have trialled and have met with Mrs Stevens register on line for with the Warriors Club. Each team will be playing at the Somerville House swimming pool. Each player MUST be at the venue 45 minutes prior to the game.

Round 1 - This Week’s Draw : Saturday 13 October

Training for each team will begin next week at Loreto Swimming pool. The teams will be notified of the time and day of training. All teams must wear the current swimming togs and it is essential to wear a mouth guard. We wish the girls every success in their first game. Meg Stevens - Director of Sport

TIME AGE TEAMS POOL

12.40pm U14C Loreto Warriors v BGGS 2

2.00pm U15C Loreto Warriors v Brigidine 2

4.00pm U18C Loreto Warriors v BGGS 1

Rd 4

10/10

Open A Our Lady’s (2) Away: Tingalpa 2 Open B Lourdes Hill (2) Home: Tingalpa 3 Intermediate A Lourdes Hill (2) Away: TBA 5 Intermediate B Lourdes Hill (2) Away: Hawthorne Park Junior A Lourdes Hill (3) Away: Tingalpa 9 Junior B San Sisto Home: Tinglapa 10 Junior C Lourdes Hill (1) Home: Tingalpa 7



Sunglasses for Sport, PE and Breaks This year the Sport and PE department together with the SRC have brought in the initiative of sunglasses. These sunglasses are now available for purchase for $10 from the Uniform Shop. They are to be worn during PE lessons, sport training and games (where appropriate) and during morning tea and lunch breaks.

Like hats, sunglasses provide necessary protection from the sun.

A note from SRC leader: Emmeline Allison “It is important to note that exposure of the eyes to UV radiation, as frequently occurs in many sport lessons, can cause both short and long-term eye damage. This can including swelling or irritation of the eyes through to cataracts and various other forms of visual impairment. Sport lessons can involve up to 45 minutes of UV exposure, which is more than enough exposure to trigger such complications.”

Please note: The available sunglasses are the only ones to be worn at school. They are not a fashion accessory and do not resemble the same style as those from Orton, Gucci etc. These sunglasses are now available from the Uniform Shop. Kirsty Gore - SRC Coordinator

c 9 Y axãá A reminder that the final Parents and Friends' meeting for 2012 will be held on Tuesday 30 October at 7.30pm, in Room 605. This meeting will conclude with supper and all are invited to attend. Please come along and hear the latest news about Loreto College and the activities that are happening in our community. Remember to support the Live and Wired Festival that is held on Sunday 21 October, from 2pm on Deshon Oval. All are welcome to attend this enjoyable afternoon. Loreto P and F Association

lxtÜ DC VtÅÑ The Year 10 camp is finally here! A letter was sent home on Monday 8 October with last minute instructions and contact numbers for the duration of the camp. Should you need to contact me, I will be available on this number from 7am on Wednesday. Girls will be required to be at school at 7.30 am on Wednesday 10 October. At 7.30am the girls should leave their labelled camp gear in the undercroft and proceed to a classroom for roll taking and instructions before the buses leave at 7.45 am. The students will bring their equipment in one of the heavy duty garbage bags to transport their gear on the bus. I hope the students are excited about the adventure that awaits them! We are most certainly looking forward to this event. Michelle Davidson - Year 10 Coordinator

lxtÜ DE `Éà{xÜ Wtâz{àxÜ UÜxt~ytáà We look forward to seeing you on Sunday at 9am at the Victoria Park Function Centre, Herston Road, Herston. We are in “The Marquee” and it will be well signed where you need to go. Table arrangements have been finalised and your daughters will know where you are sitting. A list will also be up on the day. We look forward to sharing this wonderful occasion with you.

Current Year 12 student Bridget Sankey, who has been selected to play soccer in the Australia Schoolgirls’ Team, has organised a raffle to help support her trip to Brazil. Tickets will be available for purchase on the day, with the full list of prizes to be won. Please see Bridget Sankey for further details. Annie Diamond - Year 12 Coordinator

UÉÉ~ _tâÇv{ @ Âg{x WxxÑ V{tÇÇxÄÊ As mentioned in a previous newsletter, Bill Kenny, a member of the teaching staff at Loreto, has co-written with Mike Kenny “The Deep Channel”. A Book Launch is being held at the Holland Park Library, on Saturday 20th October at 10.30am. All are welcome to attend this.



eÉáàxÜá

Tuckshop Vounteers Monday 15 October - Friday 19 October

Monday 15 October: Geraldine Dwyer-West, Kym Fisher, Jane Higgins, Mary Favios Tuesday 16 October: Helen Kentos, Lyn Felschow, Christine Farrah, Tracey O’Reilly Wednesday 17 October: Kim Devine, Liz Carroll, Christy Grigson, Katrina Capelli, Jane Larkin Thursday 18 October : Karen Catsoulis, Leanne Jackson, Ka-ren Chaston, Judy Cunningham, Carolyn Da-Rin-De-Barbera Friday 19 October: Josie Mellick, Clare Thomas, Meg Norris, Donna Orazio, Anne-Marie Paroz

Special of the Day $3.50

Monday 15 October: Ham, Cheese & Pineapple Pizzas Tuesday 16 October: Chicken Kebab wraps with salad Wednesday 17 October: Jacket Potatoes & Savoury mince Thursday 18 October: Honey Soy Pork with Thai Vegetables and Hokkien Noodles Friday 19 October: Lasagne and Salad

Library Roster Volunteers Monday 15 October - Friday 19 October

Monday 15 October : Jane Stephen, Nora Kojrowicz, Kathryn Kwan Tuesday 16 October: Barb Laycock, Karen Meimaris, Julie Bland Wednesday 17 October: Margaret Collins, Brenda Scott, Chelle Day Thursday 18 October: Merry Godwin, Mary Mcmahon, Stefania Ciancio Friday 19 October: Jennifer Morris, Loretta Winter, Madonna Byrne

Semester 2, 2012

Online applications for the Students with Disabilities Scheme will be accepted fro 1st October until 31st October 2012

To lodge an online application to receive a rebate

for this program, go to:

www.schooltransport.com.au

Further enquiries to: 3336 9192 or [email protected] Applications received after 31st October 2012 cannot be processed



UâÄÄxà|Ç TÇÇÉâÇvxÅxÇàBaÉà|vxá Triple P - Positive Parenting Does your child suffer asthma or eczema? Every day, thousands of Australian children suffer the effects of asthma and eczema and families struggle with illness management and children’s behavioural and emotional adjustment.

Positive Parenting for Healthy Living is an adaptation of the successful Triple P- Positive Parenting Program offering practical ideas and support for parents of children suffering asthma or eczema. This innovative group program is designed to help parents manage their child’s illness, assist children in coping with their illness and emotions, and prevent and manage difficult child behaviour.

Over the next few months and for a limited time only, parents of 3-10 year old children suffering asthma or eczema are able to access Positive Parenting for Healthy Living Triple P as part of a University of Queensland research project. Parents will be able to attend the program free of charge, and will be asked to complete 3 sets of assessment measures (questionnaire, symptom diary, and family observation) over a 6 month period, as part of the study. Contact Amy Mitchell on (07) 3365 7305 or email [email protected], or visit www.exp.psy.uq.edu.au/healthyliving for more information.

Parent Chatter - enews from the P & Federation Welcome to the Parent Chatter the new enews from the P & F Federation. Parent Chatter will be sent once per month during term time and we hope you enjoy our news. The P & F Federation wants to connect as many parents in Catholic Schools as possible and believe that by changing to an enews format we can reach many more parents.

Parents are encouraged to subscribe to Parent Chatter on our new website – www.pandf.org.au We welcome any feedback you may have. For more information Ph: 3336 9242 or visit the link below to view your newsletter: http://www.pandf.org.au/2012/20120914/index.html Thank you. Carmel Nash - Executive Director

Sailing, Power-Boating, Community Activities, Friends, Fun Navy Cadets - JOIN NOW!! Boys & Girls from 12½ years old. Part of the Australian Defence Force Cadet Scheme. Call David Manning 0410 565 758 or email [email protected]

Green Heart Fair - Free, Fun, Family Day Out When: Sunday 28 October 2012 - 9am - 2.00pm Where: Carindale Recreation Reserve, Cadogan Street & Bedivere Street, Carindale What: The Green Heart Fair is Brisbane’s premier sustainability event, promoting innovative green living in a free, fun, family-friendly environment. Over 40 of our leading sustainability organisations will be sharing information and knowledge with everyday Australians on how to live more sustainably and offering vital tips to reduce rising cost of living pressures. Visitors will also be treated to heaps of fun with plenty of activities and entertainment throughout the day. There’s something for all ages and tastes at the Green Heart Fair.

SUSTAINABILITY DISPLAYS ♥ ENTERTAINMENT ♥ ACTIVITIES ♥ MARKETS

SUSTAINABILITY DISPLAYS ♥ ENTERTAINMENT ♥ ACTIVITIES ♥ MARKETS



lxtÜ DE [ÉÅx XvÉÇÉÅ|vá TááxááÅxÇà

Copyright Andrew Fuller www.andrewfuller.com.au 1

Depression Proofing your kids Andrew Fuller

About 20% of people experience depression at some time in their lives. That means that almost every family has someone with some times of depression. Unfortunately once someone has experienced depression, they are at far greater risk of feeling that way again. While I can’t guarantee that we can protect everyone from depression, there are things that we can do to make it less likely. Sadness is not always bad Everyone loves being happy but being sad at times is not such a bad thing. Sadness gives us time for thinking things over, sometimes regretting things we have done and helps us to resolve to be better people. Feelings of sadness, disappointment and set backs are part of human lives and without them we don’t live whole lives. We all want our kids to be happy but know that there will be times they will be sad. Helping young people to know that they won’t be happy all the time is important. Realising that all feelings pass and that we can learn from the whole range of feelings, sadness included, is part of being human. Lower the amount of stress Try to identify some of the major sources of stress in your life and develop systems to deal with them. If you can’t avoid the stressful situations at least develop a de-compression strategy. This is a way of winding ourselves down after being revved up. Going for a walk, doing some exercise and being active are some of the best ways. Find some good friends Friends are a treasure. Along with family, having a few good friends that we can talk things over with enriches our lives and protects us in difficult times.

Eat healthily What we eat changes our moods. For example, countries that eat low levels of fish have higher levels of depression. Fish contains a fatty acid known as EPA, which is lacking in those with depression. Fatty acids are also found in flaxseed, walnuts and chia seeds and are good fats. These are the good fats so if you are hesitant about eating them don’t be. Whole grain oats have been shown to help with depression as they have folic acid and B vitamins and helps with a slow release of energy versus the crash and burn of blood sugar levels that can happen. Foods high in selenium which is found in meat, fish and cereal grains has also been shown to decrease symptoms of depression. Leafy greens have magnesium in them which helps with depression and helps with sleep patterns. Have some sources of “Flow” We experience “flow” when we get involved in an activity that captivates us. At the end of these types of activities people often think, “Where did the time go?” There are many sources of flow – computer games, sports, drawing, dancing, reading, swimming and surfing are some. These are the things that you do that absorb you and take you away from your day to day cares and worries. Losing yourself in a few pleasurable activities that challenge you is highly protective against depression. Belong to the karma club Decide to increase good will in the world by doing something positive for someone else. Try this out for one week. Pick someone you know and try to “knock their socks off” as much as possible. Give them compliments, greet them exuberantly and take time to be with them. You’ll be amazed at how much benefit you get from increasing someone else’s happiness.

Copyright Andrew Fuller www.andrewfuller.com.au 2

Be grateful and lucky Even people who have had rotten things happen to them can rise above them. They usually do this by deciding to be lucky. While we can focus on the things that have upset us, most of us have many things and people to be grateful for. Focusing on that part of your life and deciding that you are lucky makes an enormous difference to your life. Get enough sleep and rest Getting enough sleep is one of the most powerful ways we can protect ourselves against depression. The structures in the brain that support the most powerful anti-depressant, serotonin, are built and re-built between the sixth and the eighth hour of sleep. Over 60% of people who sleep 5 or less hours a night end up obese and depressed. If you are having difficulty sleeping: *decrease caffeine consumption late in the day *decrease sugar in your diet *go to bed at the same time every day and wakeup at the same time every day. *avoid late nights *avoid naps especially after 4pm *avoid spicy, sugary or heavy foods before bedtime *have the room at a comfortable temperature (some kids want to heat up the room and sweat the night away) *block out distracting noise *don’t sit in bed while studying get in the habit of reserving it for sleep *warm milk before bed is good as it is high in tryptophan, which aids sleep. *try relaxation methods before sleeping *write out a to-do list for the next day before getting into bed. *have a pre-sleep ritual e.g. reading or warm bath *switch off the electronics especially phones Get some exercise Exercise decreases stress hormones such as cortisol and increases endorphins (happy chemicals). Exercise also helps release dopamine, adrenaline and serotonin, which work together to make you feel good.

Endorphins are a hormone like substance, produced in the brain and function as the body’s natural painkillers. During exercise endorphins can leave you in a state of euphoria with a sense of wellbeing. The most effective type of exercise for the release of endorphins is cardiovascular exercise and aerobics. Moderate exercise for 10 minutes a day is enough to improve your mood and increase energy but it is suggested that you do 30 minutes per day. Laugh more. Laughter raises our levels of serotonin and dopamine. Make a point of watching TV shows or movies that make you laugh. Share funny stories and jokes with friends. People report that laughing even when they don’t feel happy improves their mood and sense of well-being. Checklist of Signs: When should I worry? In the childhood and teenage years depression can be harder to pick because it is obscured by heightened emotions and times of grumpiness. Some signs of depression are: Loss of interest in usual activities - their get up and go, has got up & gone Increased use of drugs and alcohol Sleep problems Changes in energy levels –either sluggish or agitated and restless Changes in eating patterns change - either disinterested in food or over eating Speaking about death and hopelessness Increased and inexplicable irritability. Your own feelings of anxiety about your child. It is worth getting some help if your child or adolescent is appearing to be depressed. One way to do this to say, “I’m worried about you and I want you to come with me to see someone so that I can work out whether I should be worried or not”. Try to find a good local psychologist, psychiatrist or doctor who can relate to young people.

Orders placed by... Will be delivered in

30th November 2012 May 2013

After 30th November 2012 March/April 2014

Blazer fittings will be held every Friday lunch time until November 23.

BBQ, snacks, bar and coffee van

BBQ, snacks, coffee van

and a licenced bar

will be available

for food and drinks

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9 October 2012

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