Speak Out Loud: Stories of Strength

Jessica Carey's deep connection with the Southern Downs Region goes back six generations. Today we chat about the cycles and seasons in nature, and that by choosing your mindset and your actions, you build your strength and resilience which positions you in a much better place to manage the changes, the cycles and the seasons in life. Jessica also shares her love of physical activity and sport, and the many opportunities across the region for joining in structured activities like sport, as well as unstructured leisure activities such as bushwalking that gets you connected with nature. Our conversation reflects many of the themes that we've explored in Season Two and I'm sure it will inspire you to get out there and get active. Listen to the podcast conversation to hear Jessica share: RESOURCES and LINKS Download a handout which includes a summary of the episode and a full list of the services, organisations, events and resources mentioned Read the transcript of the episode Contact Jessica Carey VIEW THE HOPE + GROWTH 2019 EXHIBITION ONLINE (PHOTOS AND POETRY) Contact Kathryn Walton from Kathryn Walton Consulting and Outdoors is my Therapy Music by Twisterium from Pixabay Series 2 has been jointly funded under the Commonwealth and State Disaster Recovery Funding Arrangements (2018) The information shared in the podcast conversations and associated handouts is intended for general information only and is not necessarily the opinion of the producers, host and funding bodies. To the best of our knowledge, this information was correct at the time of publishing. Please consult with your doctor, health provider and relevant trained personnel for professional advice and support based on your individual needs.

Liz Fama'aea joins me to share the value of being connected with your community. Liz grew up in Stanthorpe and was motivated to move back with her family a few years ago so they could reconnect and benefit from the support of the community. She has a really interesting story to share about the damage her home and property sustained during the September 2019 bushfire and the incredible recovery journey of the landscape and community which was reflected in the recent Hope + Growth Photo Exhibition. Listen to the podcast conversation to hear Liz share: RESOURCES and LINKS Download a handout which includes a summary of the episode and a full list of the services, organisations, events and resources mentioned Read the transcript of the episode VIEW THE HOPE + GROWTH 2019 EXHIBITION ONLINE (PHOTOS AND POETRY) Contact Kathryn Walton from Kathryn Walton Consulting and Outdoors is my Therapy Music by Twisterium from Pixabay Series 2 has been jointly funded under the Commonwealth and State Disaster Recovery Funding Arrangements (2018) The information shared in the podcast conversations and associated handouts is intended for general information only and is not necessarily the opinion of the producers, host and funding bodies. To the best of our knowledge, this information was correct at the time of publishing. Please consult with your doctor, health provider and relevant trained personnel for professional advice and support based on your individual needs.

Carmel and Adam Wooding join me on the podcast today to chat about how digital technology can help you thrive by connecting you with your friends, family and community, as well as how digital technology is helping rural, regional and remote businesses across Australia thrive by connecting them with their customers and their teams. Carmel and Adam established their own business, Empower Digital, during the drought and the bush fires of 2019 in Warwick, Queensland. They also had plans to travel around Australia with their business when the pandemic changed what was possible. Their story reflects how important it is to have goals in your personal and your work or business life. But most importantly, it highlights the value of being flexible in how you work towards your goals. The themes in this episode encourage you to connect and to be flexible in life and business. Listen to the podcast conversation to hear Carmel and Adam share: RESOURCES and LINKS Download a handout which includes a summary of the episode and a full list of the services, organisations, events and resources mentioned Read the transcript of the episode Contact Carmel and Adam Wooding at Empower Digital Contact Kathryn Walton from Kathryn Walton Consulting and Outdoors is my Therapy Music by Twisterium from Pixabay Series 2 has been jointly funded under the Commonwealth and State Disaster Recovery Funding Arrangements (2018)

Tanya Jobling joins me for today's episode to share information about the Condamine Headwaters Landcare Group, a not for profit organisation which has been active across the region for 30 years. The Condamine Headwaters Landcare Group collaborates with other organisations to help the community connect with land management workshops and projects that benefit the health of the land and the health of the people. This includes education on techniques such as natural sequence farming, regenerative agriculture, bio controls and bushfire risk mitigation, as well as bush care groups which are open to anyone interested in getting involved. Listen to the podcast conversation to hear Tanya share: RESOURCES and LINKS Download a handout which includes a summary of the episode and a full list of the services, organisations, events and resources mentioned Read the transcript of the episode Contact Condamine Headwaters Landcare Group Contact Kathryn Walton from Kathryn Walton Consulting and Outdoors is my Therapy Music by Twisterium from Pixabay Series 2 has been jointly funded under the Commonwealth and State Disaster Recovery Funding Arrangements (2018)

Today's guest is Helen Lewis who shares valuable insights and tools to help you manage tough times. Helen is a primary producer from Picot's Farm near Warwick on the Southern Downs. She has a keen interest in educating communities about chosen change and unchosen change as well as decision-making for your farm, your business, your family, or your personal life that's based on your values and your longer term vision. Helen also shares some information about the Outback Way Project which highlights the benefits of connections within and between communities and the power of collaboration. Listen to the podcast conversation to hear Helen share: RESOURCES and LINKS Download a handout which includes a summary of the episode and a full list of the services, organisations, events and resources mentioned Read the transcript of the episode Contact Helen Lewis, Picot's Farm Contact Kathryn Walton from Kathryn Walton Consulting and Outdoors is my Therapy Music by Twisterium from Pixabay Series 2 has been jointly funded under the Commonwealth and State Disaster Recovery Funding Arrangements (2018)

Peter Gill is my guest on the podcast today. Peter lives on the Granite Belt in the Southern Downs Region where he's surrounded by bush land that's a habitat to a diverse range of vegetation and wildlife, including many birds which you might hear as you listen to this episode. For Peter, writing poetry is a catalyst for self-expression and creativity. He shares one of his poems with us today that conveys the relief and the despair of returning home after the bush fire in September 2019. Peter also shares with us the vital importance of preparation and being proactive, including asking for help of any kind, if you need it. Listen to the podcast conversation to hear Peter share: RESOURCES and LINKS Download a handout which includes a summary of the episode and a full list of the services, organisations, events and resources mentioned Read the transcript of the episode View the Hope + Growth 2019 Bushfire Photography Exhibition online Contact Kathryn Walton from Kathryn Walton Consulting and Outdoors is my Therapy Music by Twisterium from Pixabay Series 2 has been jointly funded under the Commonwealth and State Disaster Recovery Funding Arrangements (2018)

Mary Findlay is my guest on the podcast today. Mary is the director of the Stanthorpe Regional Art Gallery and her enthusiasm for connecting people to the creative arts is incredibly contagious. As Mary says, the arts are a wonderful connector that brings people together as well as being a valuable way to express your own voice or story. Listen to the podcast conversation to hear Mary share: RESOURCES and LINKS Download a handout which includes a summary of the episode and a full list of the services, organisations, events and resources mentioned Read the transcript of the episode Contact Mary Findlay at the Stanthorpe Regional Art Gallery W: https://www.srag.org.au/ E: gallerydirector@srag.org.au P: (07) 4681 1874 POST: PO Box 211, Stanthorpe, Queensland 4380 Contact Kathryn Walton from Kathryn Walton Consulting and Outdoors is my Therapy Music by Twisterium from Pixabay Series 2 has been jointly funded under the Commonwealth and State Disaster Recovery Funding Arrangements (2018)

Jolene Nelson joins me on the podcast today. Jo is the Visitor Management Ranger for the South West Region. We chat about the National Parks in the area, the activities that are on offer, and she shares with us the recovery journey that she's seen following the bush fires, particularly at Girraween National Park where she's worked for over 20 years. The region has some incredible green spaces and I really hope that this episode inspires you to get out there, to get active and to connect with nature. Listen to the podcast conversation to hear Jolene share: RESOURCES and LINKS Download a handout which includes a summary of the episode and a full list of the services, organisations, events and resources mentioned Read the transcript of the episode Contact Queensland National Parks (Department of Environment and Science) Contact Kathryn Walton from Kathryn Walton Consulting and Outdoors is my Therapy Music by Twisterium from Pixabay Series 2 has been jointly funded under the Commonwealth and State Disaster Recovery Funding Arrangements (2018)

Julia Keogh, President of the Warwick Chamber of Commerce joins us on the podcast today. The Southern Downs Region supports a wide range of industries and businesses, including agri businesses, which feel the direct impact of events such as drought, bushfire, and flooding. In this conversation Julia shares practical ideas for business owners to manage their preparation for, and their recovery from adverse events, such as these as well as the impact of COVID-19. I hope you'll be inspired for the future and enthused to take action after listening to this episode with Julia. Listen to the podcast conversation to hear Julia share: • the story of her connection to the Southern Downs • why she first joined the Warwick Chamber of Commerce • the wide variety of businesses on the Southern Downs with primary production being a major economic driver • how recent events have impacted local businesses • the immediacy of bushfire and flood disaster response is in stark contrast to the ongoing and pervasive impact of long-term droughts and the COVID-19 pandemic • the increasing fatigue levels among business owners in the context of COVID-19 indicates the need to look after ourselves and our teams • experienced workers can be mentors for less experienced workers helping them to navigate challenging times and situations • why it’s important for all employers to provide resilience training and ongoing professional development for their staff • you can choose to focus on the negative impacts of tough times or to focus on and look for opportunities and solutions • the Chamber provides opportunities to develop peer networks and support • a flexible mindset helps business owners respond to changing times and needs • digital literacy is one of the surprising benefits of recent tough times • movement and action are necessary for vibrant communities to grow • it’s okay to feel nervous about the current times but what’s most important is focusing on what steps you can take • being too busy is never an excuse to not access solutions or supports • solutions will not manifest unless you invest the time and take the action • where and how you can access support as a business owner • how to create a sustainable business • her great hope for the business community is that we learn from past and recent experiences so the community continues to build resilience RESOURCES and LINKS Download a handout which includes a summary of the episode and a full list of the services, organisations, events and resources mentioned Read the transcript of the episode Contact Warwick Chamber of Commerce Find Warwick Chamber of Commerce on social media: @warwickchamberofcommerce Contact Kathryn Walton from Kathryn Walton Consulting and Outdoors is my Therapy Music by Twisterium from Pixabay Series 2 has been jointly funded under the Commonwealth and State Disaster Recovery Funding Arrangements (2018)

Nathan Parkes joins me on the podcast today. Nathan is the president of the Dalveen Sports Club which is housed by the Dalveen Community Hall. The hall is a hub for this vibrant community that's located between Warwick and Stanthorpe on the Southern Downs. There's so much going on at the hall, so many opportunities to connect with locals and visitors, to get involved in volunteering and with community groups. And this community has some really innovative ideas that Nathan shared with me in this conversation. I hope the story of the Dalveen Community Hall inspires you to get involved with your community. Listen to the podcast conversation to hear Nathan share: • the story of his connection to the Dalveen community on the Southern Downs • the many and varied uses of the Dalveen Community Hall precinct which houses the Dalveen Sports Club and Dalveen Rural Fire Brigade • the popularity of the Friday night community dinners and film nights in the hall • other groups that use the hall • the purpose of neighbourhood-safe spaces during natural disasters • how the Urban Design Framework is providing a way to progressively work towards long term community goals • the fascinating history of the hall dating back to 1882 • hopes for the future of the Dalveen Hall including its continued role as a hub for the community • the special characteristics that make the Dalveen community unique and why Nathan loves being part of it RESOURCES and LINKS Download a handout which includes a summary of the episode and a full list of the services, organisations, events and resources mentioned Read the transcript of the episode Contact the Dalveen Sports Club / Community Hall: Dalveen Sports Club Facebook Page Dalveen Film Society Facebook Page Dalveen Community Facebook Page Dalveen Rural Fire Brigade Contact Kathryn Walton from Kathryn Walton Consulting and Outdoors is my Therapy Music by Twisterium from Pixabay Series 2 has been jointly funded under the Commonwealth and State Disaster Recovery Funding Arrangements (2018)

Glenda Riley joins me in today’s episode to share information about the She Hive Ladies Shed which is based in Stanthorpe. The She Hive is a solution focused, inclusive social group for women that empowers its members to share their skills, knowledge, and their presence with each other. Glenda believes that the powerful energy that's brought to the group each week comes from the group's philosophy: “We believe in you. We support you. We see you. Everyone has a voice.” Glenda also shares her stories about helping with the water deliveries during the drought, photographing the bushfire that swept through the Stanthorpe area in September 2019, and taking photos as Storm King Dam filled again in March 2021. RESOURCES and LINKS Download a handout which includes a summary of the episode and a full list of the services, organisations, events and resources mentioned Read the transcript of the episode Contact Glenda Riley Granite Belt Community Assist Group Inc and She Hive Ladies Shed E: members@gbcagroup.com.au P: 0459 447 595 Southern Downs Regional Council Granite Belt Ladies Shed (She Hive) Private Facebook Group Southern Downs Steam Railway Association Inc / The ‘Downs Explorer’ Contact Kathryn Walton from Kathryn Walton Consulting and Outdoors is my Therapy Music by Twisterium from Pixabay Series 2 has been jointly funded under the Commonwealth and State Disaster Recovery Funding Arrangements (2018)

Today’s episode is a really fun one with Marco Gliori, chatting all about the things he loves most - the arts, culture and connection to family and community. Marco has a wonderful knack for inspiring others by sharing his optimism and enthusiasm. Regarded as one of Australia’s premier performers of bush verse, Marco is also a councillor for the Southern Downs Regional Council. Listen in as Marco shares a selection of his original bush poetry as well as stories and thoughts about: RESOURCES and LINKS Download a handout which includes a summary of the episode and a full list of the services, organisations, events and resources mentioned Contact Marco Gliori at Southern Downs Regional Council W: https://www.sdrc.qld.gov.au/council/councillors E: marco.gliori@sdrc.qld.gov.au P: 0438 392 118 Read the transcript of the episode Contact Kathryn Walton from Kathryn Walton Consulting and Outdoors is my Therapy Music by Twisterium from Pixabay Series 2 has been jointly funded under the Commonwealth and State Disaster Recovery Funding Arrangements (2018)

Dr Louise Clarke is a GP based at the Condamine Medical Centre in Warwick. Louise gained her qualifications in the UK at Bristol University – a Bachelor of Science Honours in 1988 followed by a Bachelor of Medicine and Surgery in 1991. Louise completed an internship in the UK, then worked in various hospital settings in rural Queensland including Warwick where she has worked in General Practice since 1994. In this episode we focus on physical activity and exercise which is one of the important foundations of mental health and wellbeing. We’ve covered some of the other foundations of mental health and wellbeing in previous episodes including sleep, nutrition and mind-based skills. Listen to the podcast conversation to hear Dr Louise explain: Download a handout Condamine Medical Centre Physical Activity and Exercise Guidelines for all Australians Michelle Bridges "Bill Crews and the Calais epiphany" Sarah's Day Kathryn Walton Consulting and Outdoors is my Therapy Darling Downs and West Moreton PHN Darling Downs and West Moreton PHN Music by Twisterium from Pixabay

In this episode Kathryn Walton shares 9 themes central to mental health and wellbeing that have been raised by the mental health workers, community workers and residents who have been featured on the podcast so far. Kathryn asks you to reflect on how each of these threads is going for you, and whether there’s something you would like to choose to do to strengthen them. Ask for helpYou chooseConnectionsNotice thingsPlanning and preparationConnect with natureWhat worked before?MindsetDo things you enjoy Kathryn Walton Consulting and Outdoors is my Therapy Darling Downs and West Moreton PHN Darling Downs and West Moreton PHN Music by Twisterium from Pixabay

Mark Cary is a Counselling Psychologist who has worked in South -West regional Queensland for more than 22 years. He has a background of experience working therapeutically with children, adolescents, adults, and families in clinical agencies such as Headspace and Mercy Family Services, as well as in independent private practice. Mark is currently in practice at the Centre For Healthy Living based in Warwick on the Southern Downs in Queensland. In this conversation you will hear Mark explain: RESOURCES and LINKS Download a handout which includes a summary of the episode with the Top 3 Takeaways or Tips and a full list of the services and resources we referred to. Mark Cary, Psychologist Centre for Healthy Living 14 Freestone Road, Warwick , QLD 4370 Australia E: admin@centreforhealthylivng.com.au P: 07 - 4661 3340 Mental Health Service Navigator (Helen O’Brien) Enquire about services, supports and referral pathways currently available that meet your need E: helen.obrien@rhealth.com.au P: 0459 022 561 or 1300 012 710 Crisis Support - “Lifeline” 24 hour crisis support and suicide prevention services P: 13 11 14 Find your closest hospital on the Darling Downs headspace Warwick Early intervention mental health services to 12-25 year olds including mental health, physical health (including sexual health) alcohol and other drug services, and work and study support 66 Albion Street, Warwick, Queensland 4370 E: headspace.warwick@rhealth.com.au P: 07 -4661 1999 (Australia) Beyond Blue Mental health and well-being information and support New Access (Beyond Blue) Mental health coaching support Black Dog Institute Mental health and well-being information and support MoodGym Interactive self-help to learn and practise skills to prevent and manage depression and anxiety Reachout.com Online mental health service for young people and their parents in Australia Mindfulness Based Stress Reduction (MBSR) program Helen Ferrier (based in Stanthorpe) E: wellbeing@mallow.net.au P: 0401 557 338 APPS Calm Headspace Smiling Mind Beyond Now Make a step-by-step plan to help stay safe in times of overwhelm or if you have thoughts of suicide Contact Kathryn Walton fr

Leon Ward and his wife moved from the city to the Granite Belt just before the bushfires came thorough in September 2019. In this episode Leon chats about his experience of living in the bush and the impact of the bushfires on the natural and built environments. Leon's home survived the fire whilst much of the surrounding bushland was severely burned and some of his neighbours lost homes, sheds and other property. Leon has a special understanding and connection with nature which you’ll hear during our conversation. He offers some practical and inspiring ideas about how we can observe and learn from nature’s recovery journey so that we can minimise losses from bushfires in the future whilst maintaining a close connection to nature. In this conversation Leon explains: RESOURCES and LINKS Download a handout which includes a summary of the episode with the Top 3 Takeaways or Tips and a full list of the services and resources we referred to. Queensland Rural Fire Service Queensland National Parks and Forests Girraween National Park Main Range National Park Includes Goomburra, Cunningham’s Gap and Queen Mary Falls Section; Spicers Gap; Mt Superbus The Granite Belt Sustainable Action Network (GBSAN) Emergency Services – Fire, Ambulance, Police P: 000 (Triple Zero) Find your closest hospital on the Darling Downs Contact Kathryn Walton from Kathryn Walton Consulting and Outdoors is my Therapy Darling Downs and West Moreton PHN Use the clickable map to find mental health services in the region Speak Out Loud has been supported through funding from the Darling Downs and West Moreton PHN Music by Twisterium from Pixabay

Val Voss and her husband Doug live on the edge of town in Stanthorpe which is at the southern end of the Southern Downs Region. Val loves pansies and patchworking and her home is a wonderful and cosy space to indulge in her hobbies. In September 2019 the picture was somewhat different as the bushfire took a turn for her home and she spent hours sitting by the creek nearby watching the flames and smoke and the frantic activity that accompanies any event like that. Val’s home was saved although the outbuildings and their contents were largely destroyed. In this podcast conversation you'll hear me read Val’s story in her own words. You’ll hear: Please note that this episode reflects on events and circumstances as the fire burned through Val’s property. Her house was saved and no one was hurt, but this is a topic which may trigger some people. If you are concerned about this, you might choose to skip through to another episode of this podcast or use the contact details below to access support for yourself. RESOURCES and LINKS Download a handout which includes a summary of the episode with the Top 3 Takeaways or Tips and a full list of the services and resources we referred to. Mental Health Service Navigator (Helen O’Brien) E: helen.obrien@rhealth.com.au P: 0459 022 561 or 1300 012 710 Crisis Support - “Lifeline” 24 hour crisis support and suicide prevention services P: 13 11 14 Find your closest hospital on the Darling Downs New Access (Beyond Blue) Mental health coaching support Beyond Blue Mental health and well-being information and support headspace Warwick Early intervention mental health services to 12-25 year olds including mental health, physical health (including sexual health) alcohol and other drug services, and work and study support P: 07 4661 1999 Black Dog Institute Mental health and well-being information and support Mindfulness Based Stress Reduction (MBSR) program Helen Ferrier (based in Stanthorpe) E: wellbeing@mallow.net.au P: 0401 557 338 Samaritan’s Purse Contact Kathryn Walton from Kathryn Walton Consulting and Outdoors is my Therapy Darling Downs and West Moreton PHN Use the clickable map to find mental health services in the region Speak Out Loud has been supported through funding from the Darling Downs and West Moreton PHN Music by Twisterium from Pixabay

Sue Hamlet has been working in various capacities within the community sector on the Southern Downs since 2015. She is an accredited ASIST Suicide Prevention Trainer and is currently balancing her time between creating art and facilitating artistic/therapeutic workshops through her practice Sue Hamlet Creative. Sue was involved in the initial community recovery response to the bushfires in 2019. Listen to the podcast conversation to hear Sue explain: RESOURCES and LINKS Download a handout which includes a summary of the episode with the Top 3 Takeaways or Tips and a full list of the services and resources we referred to. Contact Sue Hamlet at Sue Hamlet Creative P: 0427 619 381 CRISIS SUPPORT Emergency Services P: 000 (Triple Zero) Lifeline 24 hour crisis support and suicide prevention services P: 13 11 14 Local hospital emergency department Find your closest hospital on the Darling Downs Suicide Call Back Service P: 1300 659 467 Mental Health Service Navigator (Helen O’Brien) E: helen.obrien@rhealth.com.au P: 0459 022 561 or 1300 012 710 ASIST Suicide Prevention Workshop In ASIST, people learn to apply a suicide intervention model. It helps caregivers recognise when someone may be at risk of suicide. It then explores how to connect with them in ways that understand and clarify that risk, increase their immediate safety and link them with further help. E: info@livingworks.com.au P: 1300 738 382 Mental Health First Aid Workshop / Course Mental Health First Aid (MHFA) teaches people the skills to help someone who they're concerned about. E: mhfa@mhfa.com.au P: +61 3 9079 0200 Contact Kathryn Walton from Kathryn Walton Consulting and Outdoors is my Therapy Darling Downs and West Moreton PHN Use the clickable map to find mental health services in the region Speak Out Loud has been supported through funding from the Darling Downs and West Moreton PHN Music by Twisterium from Pixabay

Sue Frances is a long term resident of the Granite Belt in the Southern Downs Region of southern Queensland. She lives on the edge of Stanthorpe on 5 acres of beautiful bushland with rugged patches of exposed granite that makes this landscape so unique. Sue has generously shared her experiences of the 2019 bushfire with us. I’m sure you will find this conversation both informative as well as inspirational. In this conversation Sue explains: RESOURCES and LINKS Download a handout which includes a summary of the episode with the Top 3 Takeaways or Tips and a full list of the services and resources we referred to. Emergency Services – Fire, Ambulance, Police P: 000 (Triple Zero) Crisis Support - “Lifeline” 24 hour crisis support and suicide prevention services P: 13 11 14 Local hospitals Find your closest hospital on the Darling Downs here The Granite Belt Sustainable Action Network (GBSAN) Contact Kathryn Walton from Kathryn Walton Consulting and Outdoors is my Therapy Darling Downs and West Moreton PHN Use the clickable map to find mental health services in the region Speak Out Loud has been supported through funding from the Darling Downs and West Moreton PHN Music by Twisterium from Pixabay

Elia Faa is an Accredited Practicing Dietitian and an Accredited Nutritionist with over 30 years experience. She has a Bachelor of Science from the University of Queensland and a Graduate Diploma of Nutrition and Dietetics from QUT. Elia is currently working at several health and medical practices in Warwick, Queensland and consults to numerous community projects and a local Aged Care Facility. Listen to the podcast conversation to hear Elia explain: MEDICARE UPDATE: "Commencing 13 March 2020 and extending until 31 December 2021, new temporary MBS telehealth items have been made available to help reduce the risk of community transmission of COVID-19 and provide protection for patients and health care providers" Taken from: COVID-19 Temporary MBS Allied Health Telehealth Services Frequently Asked Questions (Last updated: 25 June 2021) RESOURCES and LINKS Download a handout which includes a summary of the episode with the Top 3 Takeaways or Tips and a full list of the services and resources we referred to including an image of the food plate that Elia discusses in this episode. Australian Guide to Healthy Eating View the visual image of the plate of food that Elia discusses in the episode Contact Kathryn Walton from Kathryn Walton Consulting and Outdoors is my Therapy Darling Downs and West Moreton PHN Use the clickable map to find mental health services in the region Speak Out Loud has been supported through funding from the Darling Downs and West Moreton PHN Music by Twisterium from Pixabay