Don't Quit on Me

Healing the Unseen: Chronic Illness, Mental Health, and Hope with Shianne Hammond

In this episode, I sit down with Shianne Hammond, exercise physiologist, researcher, and PhD candidate, to explore the complex relationship between chronic illness, movement, mental health, and hope.

Shianne shares her journey from elite horse riding and personal training into exercise physiology, a path shaped by her own experience with glandular fever and chronic fatigue syndrome. Her personal challenges led her to specialise in supporting people living with invisible illnesses such as ME/CFS and fibromyalgia.

Together, we unpack the differences between exercise physiologists, physiotherapists, and personal trainers, and discuss why the word exercise can feel intimidating, or even threatening, for people experiencing chronic illness. Shianne explains the importance of gentle, individualised movement that prioritises quality of life rather than performance.

We also explore post-exertional malaise (PEM), the boom-and-bust cycle many people experience, pacing strategies, and the trial-and-error process of building capacity safely. Shianne highlights the role of pain science education, understanding the difference between helpful discomfort and harmful pain, and creating sustainable approaches to movement.

The conversation expands into the connection between physical and mental health, including the benefits of low-intensity practices such as yoga, Qigong, and water-based therapy. We discuss nervous system dysregulation, chronic fight-or-flight responses, grounding techniques, somatic practices, and the use of shaking exercises to help discharge stress and adrenaline.

Shianne also shares insights from her work in equine-assisted therapy, discusses trauma-informed approaches to movement and healthcare, and reflects on the links between trauma, neurodivergence, chronic illness, and gut health. The episode concludes with practical advice about rest, self-compassion, and information about her current research into strength-based exercise for people living with ME/CFS and fibromyalgia.

Topics Covered

00:00 Welcome and Introductions 00:26 Shianne's Career Path 01:45 Living with Chronic Fatigue Syndrome 05:52 What Exercise Physiologists Do 08:43 Movement Versus Exercise 11:27 Understanding Post-Exertional Malaise 14:29 Pain Science and Education 15:36 Movement for Mental Health 18:22 Shaking and Stress Release 20:08 Equine Therapy and Grounding 24:02 Nervous System Regulation and Fight-or-Flight Responses 26:24 Mindfulness, Self-Monitoring, and Capacity Diaries 32:59 Trauma-Informed Movement Plans 37:36 Rest, Recovery, and Self-Compassion 41:09 Connect Exercise Physiology and PhD Research Study 43:41 Closing Thoughts and Farewell

For more information or to participate in the research study to do with Myalgic Encephalomyelitis/ Chronic Fatigue Syndrome or Fibromyalgia, mentioned in the interview , scan the QR code below or contact Shianne: 0407 568 513 or email: [email protected]

What does it look like when a system learns to be compassionate? In this thoughtful and timely conversation, we explore that question with Professor Liz Grant from the University of Edinburgh.

Liz is Professor of Global Health and Development at the University of Edinburgh, where her work brings together global health, compassion, planetary wellbeing, and systems change. Across research, policy, education, and advocacy, she has focused on turning global health knowledge into action, especially in communities facing poverty, conflict, and resource constraints.

Together, we move beyond the idea of mindfulness as simply an individual practice and explore what it can make possible at a systemic level. Liz reflects on how compassion helps us hold complexity, bridge division, and remain deeply human in the face of suffering, while also sharing a practical four-part framework for compassion: noticing suffering, understanding its causes, feeling with others, and taking meaningful action to reduce distress.

This episode asks how we can build cultures that prioritise psychological safety, structural compassion, and collective awareness. It also challenges the misconception that compassion is simply about being nice, instead revealing its connection to accountability, justice, truth, equity, and wise leadership. From healthcare and workplaces to financial institutions and everyday life, this conversation is rooted in strength, kindness, and structural change, inviting us to consider how self-compassion and awareness can transform systems from the inside out.

In this episode, I'm joined by author, and mindfulness and compassion teacher Margaret Cullen for a thoughtful conversation on equanimity - the steady, grounded quality that helps us meet life's uncertainty without being swept away by it.

Together, we explore her new book Quiet Strength, and what equanimity really means, how it differs from detachment, and why it matters in a world that often pulls us toward reactivity, outrage and overwhelm.

Margaret also discusses the Four Immeasurables - loving-kindness, compassion, sympathetic joy and equanimity - and reflects on how each can help us cultivate a more open, balanced and caring way of being.

From navigating emotional ups and downs, to caring deeply about injustice without burning out, this conversation offers practical insight into how mindfulness and equanimity can support our wellbeing and strengthen our capacity for compassion.

The episode closes with a simple guided practice to help you pause, breathe and reconnect with a sense of calm presence.

Margaret's new book Quiet Strength is available through her website and booksellers: https://margaretcullen.com/

Empowering Wellness: Exercise as Medicine for Mind and Body

Welcome to another episode from our series exploring the profound impact of taking deliberate actions on various aspects of health, where today, we're delving into the interplay between physical exercise and mental health - particularly in individuals living with chronic illnesses. In a deeply engaging conversation with Dr. Sue Broadbent, a clinical exercise physiologist, we unravel the subtle yet powerful benefits of tailored exercise regimens for those with conditions like fibromyalgia and chronic fatigue syndrome.

Discovering the Path

Dr. Sue's journey into exercise science was an unexpected detour from her initial career as a high school teacher specializing in art and photography. It wasn't until her thirties, when she took up distance running, that her path led to academia and research, ultimately focusing on chronic conditions like ME/CFS, fibromyalgia, and chronic fatigue syndrome. With a personal connection through friends and family affected by these conditions, her work strives to bridge the gap in understanding and managing these illnesses through research and evidence-based practice.

Exercise as a Gentle Healer

One of the focal points of Dr. Sue's research is the transformative potential of aquatic exercise. Water's unique properties offer a gentle resistance environment which simultaneously promotes strength without exacerbating symptoms. The buoyancy relieves joint pressure, making it an inviting option for those who experience muscular pain and fatigue.

Mental Health and Movement

In our discussion, Dr. Sue emphasized how regular, self-paced physical activity can significantly boost mental health. The release of neurotransmitters such as serotonin and dopamine during exercise contributes to enhanced mood and reduced anxiety, even in severe cases of depression. Moreover, engaging in group exercises fosters social connections, providing a shared space for understanding and support which is crucial to those dealing with chronic conditions.

Personal Stories and Professional Insight

Our conversation also touched on personal experiences that resonate deeply with many navigating chronic health challenges. For instance, I share my journey through fibromyalgia, chronic pain, and how commitment to an exercise regimen, albeit challenging, cultivated resilience and self-efficacy.

Addressing Myths and Misconceptions

A recurring theme was the deconstruction of myths surrounding exercise and chronic conditions. A common misconception is that physical activity can worsen fatigue. In reality, when approached with a tailored, paced strategy, exercise can serve as a catalyst for improved energy levels and mental clarity.

Practical Strategies for Moving Forward

Dr. Sue offers valuable strategies for those anxious about integrating movement into their routine. Gradual, self-paced attempts—like five minutes of exercise—are celebrated wins, paving the way for longer-term health goals without overwhelming the individual. It advocates for finding joy in movement, whether it be Tai Chi, yoga, or simple home exercises built into daily routines.

An Exciting Frontier in Research

Looking ahead, Dr. Sue expressed enthusiasm for ongoing research, especially studies delving into strength training's potential benefits for those with chronic fatigue and fibromyalgia. Projects led by passionate researchers, including one of her PhD students who brings personal experience to her work, aim to develop practical, impactful guidelines for both patients and healthcare providers.

Final Thoughts

Our dialogue with Dr. Sue highlights the indispensable role of exercise as both a physical and psychological rehabilitative tool. By fostering patience, adaptability, and informed choice in exercise practices, individuals with chronic illnesses can find empowerment and improvement in their quality of life. I invite you to listen to Dr. Sue's insights that they may well inspire your approach to health and wellness, whether you're living with chronic conditions or simply curious about the healing power of physical activity.

Join us in this ongoing journey - where knowledge meets personal experience, and compassion drives innovative solutions for those navigating the challenges of Complex Mental Health.

"The brain is always capable of change ... behaviour is the price of admission."

How much can the brain really change - and what does it take to make that change last?

In this episode, Dr Lara Boyd shares her winding journey from sport and physical therapy into neuroscience, sparked by a deep fascination with how the brain adapts through learning and recovers after damage. Along the way, she unpacks how advances like MRI and brain stimulation helped overturn the old idea that the brain is "hardwired," revealing instead a lifelong capacity for functional, chemical, and structural change.

We explore why change is still possible at any age, but often requires more effort later in life, especially when it involves unlearning long‑held habits. A key message runs through the conversation: behaviour is the true driver of brain change, and there's no shortcut or pill that can replace it. Sleep, movement, and how we spend our attention matter more than we think, also breaks down how exercise supports learning by boosting brain‑derived neurotrophic factor and lowering cortisol, a stress hormone that can block learning and damage health when chronically elevated.

We discuss device addiction, chronic pain, and how ongoing stress can push memory toward survival‑based learning in the amygdala—making negative patterns harder to shift.

The episode closes with practical, science‑grounded ways to support brain health and resilience, from limiting doomscrolling to practices like meditation, loving‑kindness, and yoga that reduce stress reactivity and support cognition.

It's a hopeful, empowering conversation about shaping the brain through small, intentional choices over a lifetime.

Embracing Compassion: A Journey through Mindfulness and Resilience

Welcome.This conversation is one I've been sitting with for a while. It was originally published in November on World Compassion Day in 2025.

I had the chance to be interviewed by Jesse Spurr and Liz Crowe, from the 5 Things Podcast at Metro North, and together we explored compassion - not as a theory or a nice idea, but as something deeply practical. Something we come back to again and again when life is painful, uncertain, or overwhelming.

I joined the conversation as a consumer representative and lived‑experience advocate, and also as someone who's still very much learning what it means to meet myself with kindness in the middle of real life.

What unfolded was a grounded, honest exploration of what it means to be human.

Noticing suffering, instead of running from it

One of the things we spent time with was our relationship to suffering.

So often, our instinct is to push discomfort away - to distract, override, or judge ourselves for feeling what we feel. And I get that. I do it too.

But what we talked about was what happens when we pause long enough to actually notice our experience. When we let fear, anxiety, or sadness be there without immediately trying to fix it or make it go away.

When we approach suffering with curiosity instead of resistance, something shifts. The stress around the emotion softens. We remember that these feelings aren't showing up because we're broken or failing, but because we're human, living on the earth at this moment in time.

Mindfulness, in this sense, isn't about calming down. It's about turning toward what's already here.

Choosing self‑kindness over self‑judgment

Self‑compassion sits at the heart of how I think about emotional resilience.

Through many conversations over the years, one thing keeps becoming clearer: harsh self‑judgment doesn't lead to lasting growth. Kindness does.

When we meet ourselves with warmth, especially when things aren't going well, we create the conditions for real change. Not forced improvement, but sustainable wellbeing. The kind that allows us to keep showing up for our lives and for the people around us.

This isn't about letting ourselves off the hook. It's about recognising that shame and self‑criticism are heavy loads to carry, and that we don't actually do our best work from that place.

Remembering our common humanity

Another thread we explored was the idea of common humanity.

There's something profoundly regulating about remembering that we're not alone in our struggles. That others, in their own ways, are navigating pain, uncertainty, chronic illness, emotional distress, or loss.

When we intentionally connect with that shared experience, isolation loosens its grip. Even just a little.

Whether the pain is physical or emotional, recognising that this is part of being human can bring a sense of steadiness and belonging, especially during moments when life feels relentless.

The power of simple, supportive touch

We also talked about touch, something so simple, and yet so powerful.

Appropriate, supportive touch, including touch we offer ourselves, can help calm the nervous system. It can release chemicals associated with safety and connection. It can remind the body that it's not alone.

If you're open to it, you might even try this now: placing a hand gently on your heart. Let it rest there for about 20 seconds.

There's no need to analyse what you feel. No need to label it. Just notice the sensations that are present.

Sometimes compassion doesn't need words. Sometimes it's just a felt sense.

Turning inward so we can meet others more fully

One thing that feels increasingly clear to me is this: our capacity to be compassionate with others begins with how we relate to ourselves.

When we tend to our own inner world, when we slow down, practice presence, and respond rather than react, we create a more stable foundation. From there, kindness flows more naturally outward.

We talked about mindfulness and self‑compassion practices not as self‑improvement tools, but as ways of becoming more available. More grounded. Less pulled around by reactivity.

A moment to pause together

We closed the conversation with a short mindfulness practice.

Just ninety seconds. A hand on the heart. A few slow breaths. Noticing the stillness between each inhale and exhale.

It's a small reminder that even in busy, noisy lives, moments of grounding are always available. Mental clarity isn't something we earn, it's something we return to.

Thank you for being here.

As you reflect on this conversation, I hope you're able to offer yourself the same compassion you so readily extend to others. May you find steadiness in your own experience, and a sense of connection in knowing you don't have to navigate any of this alone.

We're all learning how to meet life as it is together.

Welcome to this special holiday episode as we approach the end of 2025. As the year draws to a close, many of us find ourselves reflecting on what we've been working through - both personally and professionally.

Today, we explore a profound question that I have been working with this year: What is the difference between pain and suffering in meditation? Pain is the raw, unavoidable sensation - physical or emotional.

Suffering, however, sometimes called the "second arrow": the mental resistance, stories, and bracing we add on top of pain. Meditation isn't about erasing pain; it's about letting go of the resistance to it. This insight is especially relevant during stressful times, whether it's a tight deadline at work or the anxiety before a big presentation. By practicing "Recognizing the narrative our minds create" we can learn to pause, notice these stories we're telling ourselves, and learn to sit with any sensations that present - without adding layers of judgment or worry.

This time of year can be challenging for many, and I want to Honour that. In this episode, we revisit a heartfelt conversation from Christmas Day 2022 with the late, much-loved Ralph De La Rosa. Ralph's wisdom continues to resonate, offering comfort and insight to those navigating grief and difficulty, especially during the holidays.

Together, we'll delve into the realities of grief, seasonal depression, and the lingering effects of what many are calling the poly crises happening around the world.

In the conversation we share personal stories and perspectives on the importance of acknowledging and processing emotions, rather than pushing them aside.

Ww discuss the toll of living in survival mode, the value of wellness practices, and the power of mindfulness and meditation practices in being able to see when our mind is adding extra suffering.

The episode finishes with a short practice offered by Ralph designed to help you find and access inner space and connection, leaving you with practical tools to carry forward into challenging times.

Whether you're tuning in during a moment of celebration or reflection, I hope this episode offers you comfort, clarity, and actionable wisdom. May you be Happy, May You Be Well, May you be Safe and May you live with Ease. 00:00 Introduction and Seasonal Struggles 00:11 Grief and Cultural Shifts 01:03 The Reflex of Isolation 01:34 Collective Exhaustion and Survival Mode 04:57 Facing Difficulties and Finding Compassion 09:37 The Importance of Making Space 12:20 Presence and Active Receptivity 17:27 Guided Meditation Practice 28:34 Conclusion and Final Thoughts

The Art of Being: Embracing Mindfulness and Compassion During Challenging Times with Cortland Dahl

In this enlightening episode, we delve into the transformative journey and work of Dr Cortland Dahl, a meditation expert, scientist, translator and researcher at the Center for Healthy Minds. Cort's true passion is using ancient wisdom and modern science to help people flourish.

Cort shares his personal experiences from battling anxiety as a young adult to finding solace and purpose through extensive work with meditation and compassion practices during eight years living in Tibetan refugee settlements in India and Nepal. He discusses the critical role of contemplative traditions in navigating the modern world's overwhelming pace and information overload.

The conversation covers the importance of shifting from a state of doing to being, the mental health epidemic, and practical techniques for cultivating inner calm and compassion. Cort offers profound insights into how we can harness our innate capacities for wisdom and compassion.

The episode concludes with a beautiful guided practice led by Cort, providing listeners with a practical experience of simply being that we can take into our daily life.

Cort's work can be found here:

https://cortlanddahl.com/

https://centerhealthyminds.org

00:00 Introduction to Contemplative Traditions

00:33 Struggles with Anxiety and Early Discoveries

03:21 The Impact of Modern Life on Mental Health

04:39 The Mismatch Between Evolution and Modern Society

07:10 Simple Practices for Mental Well-being

13:12 The Power of Perspective and Micro Practices

22:31 The Role of Compassion and Service

25:49 Understanding Devotion and Social Learning

28:41 The Power of Respect and Inspiration

29:32 Personal Reflections on Prince and Devotion

32:15 A Meditator's Guide to Buddhism

32:56 The Four Noble Truths and the Path to Awakening

34:37 Writing the Book: Motivation and Process

36:33 Exploring Buddhist Philosophy and Practice

39:29 Advice for Those in Pain

40:23 The Importance of Being Over Doing

50:26 A Short Guided Meditation Practice

57:59 Final Thoughts and Appreciation

Never Quit: Lessons in Leadership and Life - A conversation with Greg Robertson

In this episode, Greg Robertson shares his extensive military background, from joining the Army at 17 and serving for 25 years, including 15 years as a sniper in special forces and regular army.

Greg was inspired by the US Army Sniper Association, and after a few key experiences, established the Army Sniper Association (snipe.org.au) to maintain corporate knowledge, connection and support soldiers with practical resources relevant to them.

In our conversation Greg recounts his experiences, and the challenges of transitioning back to civilian life, emphasizing the importance of resilience, community, and finding new purpose. Greg also discusses strategies for mental health, from breathing techniques & mindset to journaling, highlighting the significance of staying active and engaged in community post-service.

00:00 Introduction and Welcome

00:08 Greg's Military Journey

00:46 Inspiration Behind the Sniper Association

02:01 The Regular Army

03:38 Establishing the Sniper Association

04:51 Veteran Support and Mental Health

08:57 Lessons from the Army

12:08 Overcoming Failure and Persistence

20:26 Healing and Transitioning from the Army

26:22 Adjusting to Civilian Life After Military Service

26:38 The Bond Among Military Personnel

28:52 The Role of Humour in Mental Health

30:32 Understanding Resilience and Community

35:40 Practical Strategies for Mental Health

41:23 Finding Purpose and Identity Post-Military

44:53 Conclusion and Contact Information

Finding support for trauma, especially for military and ex-military personnel, is a crucial step towards healing. Here are some of the key mental health resources and helplines available in Australia.

• Lifeline provides 24-hour crisis counselling, support groups and suicide prevention services. Call 13 11 14, text 0477 13 11 14 or chat online.

• Suicide Call Back Service provides 24/7 support if you or someone you know is feeling suicidal. Call 1300 659 467.

• Beyond Blue aims to increase awareness of depression and anxiety and reduce stigma. If you or a loved one need help, you can call 1300 22 4636, 24 hours/7 days a week or chat online.

• MindSpot is a free telephone and online service for people with anxiety, stress, low mood or depression. It provides online assessment and treatment for anxiety and depression. MindSpot is not an emergency or instant response service. Call 1800 61 44 34.

• Medicare Mental Health gives advice and will connect you to local mental health services. Call 1800 595 212.

• MensLine Australia is a professional telephone and online counselling service offering support to Australian men. Call 1300 78 99 78, 24 hours/7 or chat online.

For Military and Ex-Military Personnel and their Families

Open Arms - Veterans & Families Counselling: This is a fantastic service that provides free and confidential 24/7 counselling and support to anyone who has served at least one day in the Australian Defence Force (ADF), as well as their partners and families.

• Phone: 1800 011 046

• Website: https://www.openarms.gov.au/

ADF All-hours Support Line (ASL): This is a 24-hour phone-based counselling and support service for all ADF members and their families.

• Phone: 1800 628 036

Defence Family Helpline: This service offers 24-hour support, information, and help in connecting with local communities for Defence families.

• Phone: 1800 624 608

Department of Veterans' Affairs (DVA): The DVA website is a comprehensive resource that provides information on mental health support services, treatment plans, and early warning signs of mental illness for veterans and ADF personnel.

• Website: https://www.dva.gov.au/

For All Survivors of Trauma

1800RESPECT: This is a confidential information, counselling, and support service available for free, 24 hours a day, 7 days a week, for anyone impacted by domestic, family, or sexual violence.

• Phone: 1800 737 732

• Website: https://www.1800respect.org.au/

Full Stop Australia: They offer free, 24/7, confidential, trauma-specialist counselling for people impacted by sexual, domestic, and family violence, as well as their friends and family.

• Phone: 1800 385 578

• Website: https://fullstop.org.au/

Blue Knot Foundation: As the National Centre of Excellence for Complex Trauma, the Blue Knot Foundation provides a helpline for adult survivors of childhood trauma and abuse, their families, and professionals who work with them.

• Phone: 1300 657 380

• Website: https://www.blueknot.org.au/

General Mental Health Helplines

Lifeline: Provides 24/7 crisis support and suicide prevention services.

• Phone: 13 11 14

• Website: https://www.lifeline.org.au/

Beyond Blue: Offers 24/7 support for anyone concerned about mental health, particularly anxiety, depression, and suicide.

• Phone: 1300 22 4636

• Website: https://www.beyondblue.org.au/

Suicide Call Back Service: Provides 24/7 telephone and online counselling for people affected by suicide.

• Phone: 1300 659 467

MensLine Australia: A professional telephone and online counselling service for men with emotional health and relationship concerns, available 24/7.

• Phone: 1300 78 99 78

Kids Helpline: A free, confidential 24/7 counselling service for young people aged 5 to 25.

• Phone: 1800 55 1800

If you or someone you know is in immediate danger, please call 000 for emergency services in Australia.

Crisis and Compassion: Meredith Parfet on Transforming Loss into Meaning

In this episode, we delve deep into the multifaceted world of grief, crisis management, and emotional resilience with Meredith Parfet, a CEO, hospice chaplain and death doula. Meredith shares her poignant and personal journey with grief, having lost her sister during the early stages of the opioid epidemic, followed by a series of other profound losses. As CEO of Raynard Group, 'Meredith works with individuals and organizations experiencing Capital C crisis – legal or regulatory action, fatalities, white collar crime, scandal, complex family office disputes. Crisis is not a bad tweet; it changes the trajectory of your life.' She transitioned from a career in finance to also working with the dying, becoming a death doula and eventually a chaplain, bringing a unique perspective to both grief and crisis management. Throughout this conversation, Meredith discusses grief, the impact of grief in professional settings, and how executive leaders can manage crises with compassion and presence. Meredith also emphasizes the significance of turning towards suffering, finding meaning in grief, and the power of 'the next right thing' in navigating life's most challenging moments. This episode is a rich tapestry of personal story, expert insights, and practical wisdom on handling grief and crises with grace and resilience. 00:00 Introduction and Welcome 00:32 Meredith's Personal Journey with Grief 02:20 Becoming a Death Doula and Hospice Chaplain 03:42 The Intersection of Finance and Mortality 04:14 Understanding Grief Beyond Death 05:24 The Profound Experience of Death and Dying 07:05 Buddhist Philosophy and the Concept of Bardo 10:07 Crisis Management and Professional Grief 20:56 Healthy vs. Unhealthy Grief 25:24 The Transformative Power of Grief 26:28 Finding Meaning in Trauma 27:40 The Role of Outrage in Grief 30:09 Prioritizing During Crisis 32:58 The Healing Power of Service 35:51 Humanizing Leadership 39:40 Balancing Spirituality and Escapism 43:55 Turning Towards Suffering 46:03 The Next Right Thing