Sherrie Farnell

🖤 5.5 km walked. every step held someone in my thoughts

Today, during my Black Dog Institute One Foot Forward challenge, I walked in memory of those who have died by suicide, for those experiencing or who have experienced suicidal thoughts, and for the families, friends and communities whose lives have been touched by suicide. If today feels heavy, I want you to know: there is no shame in seeking help. You are not broken, and you deserve support. Let someone share the load while you find your way back to hope, to light, and to moments that feel more manageable. You don’t need the right words or have everything figured out to reach out. Start with someone you trust, your GP or a support service. It can be as simple as: “I’m struggling, and I need someone to listen.” And if someone comes to mind as you read this, check in with them. Make space to listen and help them connect with support. One conversation. One connection. One foot forward. 🖤 📞 Lifeline: 13 11 14, available 24/7. If life is in immediate danger, call 000. #OneFootForward #BlackDogInstitute #MentalHealthMatters #ConnectionAndHope Share

One foot forward… while my brain negotiated a day at home

Today I started my One Foot Forward challenge, and my brain immediately requested a meeting about whether we really needed to participate. I woke up feeling heavy, with low energy and very little enthusiasm for putting on shoes. My mind had some excellent suggestions: Stay home. Potter around the house. Spend time with the kids. Surely walking between the kitchen and the laundry counts? Very persuasive. My brain could have a promising career in negotiation. But underneath all that chatter was a quiet knowing: today, I needed to move my body. So I put my shoes on, had a quick chat with hubby, and committed to going for a walk. The motivation hadn’t arrived, but apparently my feet were willing to get started without it. And because I love learning about the body, brain and mind, I took a webinar along for the journey. Walking for mental health while listening to a somatic healing summit? That is my kind of multitasking. A little movement, a little learning Today I listened to Amber Elizabeth Gray, PhD, MPH, presenting Polyvagal Pathways to Embodied Freedom and Repair. The session explored Sternal Breathing, inherited trauma patterns, and polyvagal-informed tools for cultivating a sense of safety in the body. It gave me plenty to think about, and I’d highly recommend listening if these topics interest you. One thought I’m taking into this challenge is that caring for our mental health can include paying attention to our bodies: our breathing, tension, movement, and the pace we’re asking ourselves to maintain. Sometimes my mind wants to analyse everything. Giving my feet a simple job feels like a useful place to begin. What movement can offer our mental health Regular physical activity can support wellbeing, improve sleep and reduce symptoms of anxiety and depression. Walking, dancing, stretching and playing all offer ways to get moving. (who.int⁠) That doesn’t mean every walk will transform a difficult day. It means movement is one practical tool we can return to. For nervous system regulation, the aim is to find a level of movement that feels manageable: enough to engage with our bodies, with room to slow down and notice how we’re responding. Perhaps that’s a stroll around the block. Perhaps it’s gentle stretching or a kitchen dance while dinner cooks. No matching activewear required. Although I fully support an outfit that makes you feel like you have your life together. Bring your breath along, too Gentle, unforced breathing is another way to practise settling. A simple approach is to sit comfortably, let your shoulders soften, and breathe gently in and out at a pace that suits you. There’s no need to take enormous breaths or win an imaginary oxygen competition. (nhs.uk⁠) Try a few comfortable breaths before heading out or after your walk. If focusing on breathing makes you uncomfortable or dizzy, return to your normal breathing and notice something around you instead. The Sternal Breathing practice discussed in today’s session is something I’d explore through Amber’s own guidance. Let the walk become a moment of mindfulness I love a good webinar, but there’s also something to be said for pressing pause occasionally and noticing where you actually are. The feeling of your feet meeting the ground. The colour of the sky. The breeze against your skin. The sounds you’d usually miss while mentally organising the next seventeen tasks. Mindfulness is practising attention to the present moment, and it may help reduce stress. Your mind will wander; noticing that and gently coming back is part of the practice. (nccih.nih.gov⁠) Even a minute of looking around can be an invitation to step out of the mental to-do list. My first step Today’s beginning included low energy, a persuasive inner voice, a phone call with hubby, and a pair of shoes. I’m sharing that because starting can look very ordinary. We can choose a small act of care while still feeling tired, distracted or reluctant. There will be days when rest is what we need, too. Listening to ourselves includes making room for that. For today, I chose movement. I took my curiosity along, and began my One Foot Forward challenge with a reminder that mental health deserves our time and attention. What’s one manageable way you could care for your body and mind today? A walk, a stretch, a gentle breath, or a dance in the kitchen? Start where you are. Give yourself a little kindness. And if your brain tries to call another committee meeting, perhaps take it for a stroll. 💛✨ Share