Overview

• It is important to get away from your study to get active and do some exercise as this will improve the health of your mind and body.
• Try to do at least 15 minutes of physical activity each day.
• You can do lots of things at home without a lot of equipment as you will see in the exercises shown in the video.
• You may want to design and share a workout with your friends or develop one that can be shared by your school to help everyone stay active.

Steps

Watch Get active (2:27)

Overview

• How long have you been there in the same spot doing work? When was the last time you got up and got your body moving? Did you know that how you sit can impact your focus and productivity? 
• Sitting in random and unnatural ways can cause strain and tension in your back and neck. 
  
• It’s important to maintain good posture and take regular movement breaks to keep your mind activated and on task.

Here’s how to help you do this

1. Watch Posture and movement (1:20)
2. Make sure you sit up straight as best you can in a supportive and comfortable chair, not your bed or the lounge or floor. 
3. Set a timer to take regular movement breaks. These could be stretching, walk around your home, short workouts or yoga. You could even try to set a challenge to navigate your way around your home (like crawling, rolling or skipping). 
4. Remember to look after your posture and get your body moving as regularly as you can.

Overview

• What an absolute rollercoaster of a year 2021 has been.
• The last 2 years with everything that’s happened around the globe and in your own lives will be remembered well into the future.
  
• What if you were to make a time capsule for future generations to discover and understand what the world was like for you in 2021? What would you include in it?  
  
• The aim of this time capsule is to take a snapshot of this moment in time and the unique experiences you’ve had. How could you show others just how difficult, fun or uncertain 2021 has been? 

Steps

1. Watch Time capsule (3:45)
2. Grab something you can use as a time capsule like a box or envelope.
3. Write down or place things in your time capsule that captures your memories of this time.

Overview

• Identifying things that we can control and accepting things that we are beyond our control.
  

Steps

1. Watch Managing change - in and out of control (2:51)
2. Grab a piece of A4 paper and fold it like this.
3. Then find 2 different coloured pens, pencils or textas.
4. On one side, write a heading “Things I can control” and on the other side, write “Things I need to accept that are out of my control”
5. Write down as many things you can think of that you can control in your life and things that are beyond what we can control.
6. Put this somewhere in your room, home etc. and read it every day to remind yourself that understanding these concepts can help you regulate your state of mind.

Overview

• Session overview: Using information from Reach Out, students will learn about creating the best plan to be successful during home-based learning, and trouble -shooting when things don’t go to plan.
  
• Materials needed: pen and paper

Steps

1. Watch Keeping up, being successful (3:12)
2. Create a plan for the day.

Overview

• In this session we’ll look at experiences of loss, identify different emotions, ways to manage how you might be feeling and places you can go for more information and support.  
  
• Loss is a broad term used to describe times when you lose someone or something important to you - someone close to you may no longer with you, it could be the loss of identity and purpose, or a loss of confidence and motivation.  
  
• Experiencing loss can have a negative impact on your mental health and self-efficacy. You might be feeling sad, frustrated, angry, resentment or indifferent. Different people will feel different emotions and each person goes through grief and loss in their own way and at their own pace.  Talk to someone you trust or reach out to an online support space if you need.  
  
• There are many different websites that can also be used to understand how to manage your experiences of loss. Two of these include headspace and Beyond Blue. 
  
• Remember to reach out if you need support and try to look for signs in others to try and support them too.  
  

Steps

1. Watch Managing experiences of loss (2:09)

Overview

• Consider 5 Things you can do to make yourself feel better or lift your mood and 5 People or places you can go to for advice or support.
  

Steps

1. Watch Reaching out 5 and 5 (3:08).
2. Follow the instructions in the video to reflect on 5 things that you can do to make yourself feel better or lift your mood.
3. Then think about 5 people or places that you can go to for advice or support.
4. Plan ways to overcome feelings of loneliness and maintain connections.

Additional resources

• Blackdog Institute - What is loneliness and how can we overcome it during these times?
• Reach out - How to handle fear about the future: A guide for year 12 students

Steps

Watch Minimising cognitive overload (2:36) to find out some ways to free your brain, reduce cognitive overload and make your learning and study time more efficient and effective.

Steps

1. Watch A trip to the beach (2:08)
2. Take a couple of minutes to get away. Enjoy this trip to the beach – the sounds you might hear and sights you might see.

Overview

• This session talks about the importance of having someone to listen when we share our ups and downs. This does not mean that we need always someone to give us advice or tell us what to do; it simply means having someone there to share our feelings.

Steps

• Watch and listen to the video to learn about having a silent friend to talk to.

Overview

• What foods are best for your brain and mood? 
• Let’s have a look at some different foods and a recipe to help keep your mind and body healthy. You don’t need to be the world’s best chef for this recipe! 
  

Steps

1. Watch Brain food (4:05)
2. Get a variety of healthy foods to make a healthy breakfast.

Overview

• Ever feeling like you have a lot of energy and need to get it out? Or feel down and need to take some time by yourself? Feeling happy and in the mood for some fun? Or maybe even angry and you just need a relief from all that frustration? A way you can do that is by creating a dance party playlist. 
• A great way to let all those emotions out and get you physically expressing this is by creating a music playlist or finding a playlist on Spotify or YouTube.  
  
• It’s a great way to release all those built-up emotions.  
  
• Be sure to take the time to release your feelings in a constructive way like a dance party or talking to someone. 
  

Additional resources

• Listen to the overview above as an audio recording (0:33)

Overview

• We all face dilemmas in our everyday lives. Sometimes we have to make a difficult decision and we may take action without thinking things through, avoid making the decision or give up too easily.
  

Steps

1. Watch Facing dilemmas (2:31)
2. Write down a dilemma you may be facing right now (e.g. to study or not to study, quit your part-time job or keep it or even whether to ask someone for help or not).
3. Write down a few things about how it makes you FEEL (frustrated, stressed, annoyed etc.)
4. Write down some things that you could DO to manage those feelings (e.g if you’re feeling frustrated, what could you do to feel less frustrated?)
5. These steps can help you manage facing many dilemmas by identifying your feelings, thinking things through and making a plan for how to manage your emotions.

Part 1

• Watch the part 1 video (1:37) for 6 different things you can do to help you get ready for the day ahead. These include
  • Getting a playlist ready to help you work for the day 
    
  • A couple of brain breaks to do when you need to take a break from school work 
    
  • Two apps you might like to explore to and use 
    
  • An idea for checking in with someone you haven’t spoken to recently 
    
  • A simple gratitude activity 
    
  • A quick check in on how you are feeling
    

Part 2

• Watch the part 2 video (1:31) for 6 different things you can do to help you get ready for the day ahead. These include
  • Getting a playlist ready to help you work for the day 
  • A brain break to do when you need to take a break from school work 
  • Two apps you might like to explore to and use to incorporate physical activity into your routine 
  • An idea for getting creative 
  • A quick check in on your sleeping habits 
  • An activity to identify 5 people in your life that you are grateful for

Part 3

• Watch the part 3 video (1:21) for 6 different things you can do to help you get ready for the day ahead. These include
  • Getting a playlist ready to help you work for the day 
  • A brain break to do when you need to take a break from school work 
  • Two apps you might like to explore to and use 
  • An idea for creating a dream jar that will encourage you to take time to think about your future plans and aspirations 
  • A simple activity to plan things to look forward to in the coming week 
  • A quick check in on your mood

Part 4

• Watch the part 4 video (1:48) for 6 different things you can do to help you get ready for the day ahead. These include
  • Getting a playlist ready to help you work for the day 
  • A brain break to do when you need to take a break from school work 
  • Two apps you might like to explore to and use 
  • An idea for creating a dream jar that will encourage you to take time to think about your future plans and aspirations 
  • A simple activity to plan things to look forward to in the coming week 
  • A quick check in on your mood

Part 5

• Watch the part 5 video (1:48) for 6 different things you can do to help you get ready for the day ahead. These include
  • Getting a playlist ready to help you work for the day 
  • A brain break to do when you need to take a break from school work 
  • Two apps you might like to explore to and use 
  • An idea for creating a dream jar that will encourage you to take time to think about your future plans and aspirations 
  • A simple activity to plan things to look forward to in the coming week 
  • A quick check in on your mood

Overview

• Identifying unhelpful though patterns and systematically replacing those thoughts with a helpful and empowering mindset.
  

Steps

1. Watch Self care – Thoughts we think – helpful vs unhelpful thoughts (3:12)
2. Follow the instructions.
3. What you could try to do is write down 3 ‘unhelpful’ thoughts you may say to yourself or maybe some else might tell themselves.
4. Cross them out, and write down a more helpful thought that focusses more on what it is you actually want to feel.
5. Now, for each of your helpful thoughts/statements, what can you do to make it happen? If you want to feel calmer and in control, what could you do? If you want to feel more connected with friends, what could you do?

Overview

• Play audio for instructions and provide students with a digital or hardcopy of the self-care checklist. 

Steps

1. Listen to self-care checklist (0:41)
2. Reflect on how well you are currently doing self-care by using the checklist resource (DOCX 87KB)
   
3. Consider areas you could focus on more and set goals to improve these areas of your wellbeing. Do this by completing the second page of the document.

Self-care checklist audio transript

Hey everyone, today is the day that we're going to look at how well we're doing self-care by using the self-care checklist. Reflect on how well you're currently doing self-care by using this checklist.

It's been created by the NSW Department of Education as a way for you to monitor how well you're looking after your wellbeing.

Once you go through the checklist, you'll notice that there's not yet, sometimes, usually or always. This is a scope for you to be able to map yourself.

Consider the areas you could focus more on and set goals to improve these areas of your wellbeing.

Do this by completing the second page of the document where it gives you a better chance to set some goals and reflect on how well you've been doing your self-care.

Overview

• Doing something each day to look after ourselves is something we should factor into our daily schedule. 

Steps

1. Listen to self-care Septembter (0:38), an audio version of the dot points below, to get some ideas about how to create a personalised calendar of self-care activities.  
2. Have a look at the blank calendar template (PDF 65KB) and add in your own self-care activities.  
   
3. Some suggestions included are go for a walk, lay somewhere and look at the clouds, have a dance party, cook something healthy, check in with a friend, answer some riddles, write positive things about yourself, list your strengths, make a gratitude list or simply take a break. You can include any of your own ideas for each day to create your own calendar of self-care activities. 
   
4. Put your calendar somewhere that you will see it each day or schedule your activities into the calendar on your phone.  
   
5. Tick off the activities that you do throughout the month. 

Steps

1. Watch Sounds of a day (2:25)
2. Take a break. Stop and actually listen to the sounds of a neighbourhood throughout the day. Try this in your neighbourhood for a day. Take a couple of minutes to listen to stop and listen to what you hear around you. 

Overview

• Doing something each day to look after ourselves is something we should factor into our daily schedule. 
• Happiness is a feeling we associate with memories of the past, times in the present and thoughts of the future.
• In this activity you will go back to a place, time, person or experience that made you happy. You are going to connect with this happiness through your 5 senses.

Steps

1. Watch the Take me back (3:28) to see an example of how you can connect to a past happy experience using your 5 senses. 
2. Think of a past time, place, occasion or experience that brought you happiness. Close your eyes and spend a few minutes connecting to those happy feelings using your 5 senses – sight, smell, sound, taste and feel.

Overview

• Session overview: Each day, try to complete the Ultimate Wellbeing Bingo card to make sure you do things to care for yourselves.
• Materials needed: Wellbeing Bingo Card pdf and audio (0:17)
  

Steps

1. Complete the Ultimate Wellbeing Bingo Card.
   
2. You could even make your own!

Additional resources

• Wellbeing bingo (0:17), an audio version of the steps above.

Overview

• This session will explore the importance of regular activity for your mental health and wellbeing and help you develop a weekly movement routine to help you plan when and how to move each day. 

Steps

1. Watch the video Move Me (12:04) to learn more about how regular activity can benefit your mood, clear your mind of stress and worry, build relationships and help improve your sleep. You will also get some tips on how to get and stay motivated to be active.   
2. When prompted stop and pause the video to complete the following activities in the session. 
   1. List as many was as you can that you could enjoy being active 
   2. Create a weekly plan (PDF 79KB) on when and how you will move each day for 30 minutes 

Additional resources

• ReachOut: How to exercise when you're not motivated
• ReachOut: Ways to exercise that don't feel like exercise

Overview

• Materials: water bottle

Steps

1. In today’s wellbeing session we will be engaging in a real time 20 minute workout! 
2. There are 10 exercises that you will repeat twice. Each exercise you will do for one minute at a time.  
   
3. Feel free to pause the video and have a break at any time that you need to. You may also want to watch the exercise first to learn the correct technique before trying it yourself.  
   
4.  Let’s begin! Watch the workout video (20:52)

Driving questions:

1. What is loneliness?
2. How can we overcome feeling lonely during online learning and lockdown?
3. How can we maintain connections to assist with our wellbeing?

Steps

1. Watch Overcoming isolation and maintaining connections (4:22) and listen to the information provided.
   
2. Follow the instructions in the video to reflect on your feelings during online learning.
3. Plan ways to overcome feelings of loneliness and maintain connections.

Additional resources

• Blackdog Institute - What is loneliness and how can we overcome it during these times?
• Reach out - How to handle fear about the future: A guide for year 12 students

Overview

• Session overview: Feeling stressed about life right now? Check out this video to help you cope better.
  
• Materials needed: Pen and paper

Steps

1. Watch Self care - Stress (11:17)
2. Follow the step by step instructions

Overview

• This session will help you to develop strategies solving problems & change the things that are stressing you out. In particular you will practice using a problem solving tool for problems that are within your control. 

Steps

1. If you haven’t watched the first Coping with stress video (11:17) try and watch this before doing this session to build your understanding of stress. 
2. Then watch the video Stress part 2 – Change strategies (10:35) to learn strategies you can use to change how you manage stress that you can and can’t control.  
3. Follow the prompts in the video to practise using one strategy - Active Problem Solving.  
4. You will be guided through the 7 steps in this strategy using an example and have time to use these steps to practise solving a problem that you identify. 

Overview

• Life is filled with difficult decisions, especially in the final years of high school. This session will teach you a life-long skill that can help you make up your mind when faced with important or difficult decisions by choosing to act on what is most meaningful to you.  
• The video will take you through a step-by-step tool that can be used when making difficult decisions. 

Steps

1. Begin by thinking about an important decision you are trying to make and then start the video Making difficult decisions (13:12)
   
2. Pause when prompted to complete the steps involved in thinking about the options and what is important to you.   

Overview

• Sometimes the world just seems unfair. In life unexpected, difficult and challenging things happen that are outside of our control. So how are we meant to deal with the things we can’t change or prepare for?
• This is when we need to use a skill called radical acceptance.  
• This is a skill we can use anywhere, anytime without anyone knowing. It reduces our emotional suffering and give us the freedom to respond in the way that reflects who we truly are. 
• This session looks at how we can radically accept ourselves, others and the world with our mind, body and heart. 
• Radical acceptance is not about giving in or being passive – it is the first step in being able to recognise the need to change what we can and provides clear techniques for being able to accept the unchangeable by making space for difficult thoughts and feelings.

Steps

1. Watch the video on radical acceptance (19:28) to learn more about the skill of radical acceptance.
2. Follow the instructions and stop and start the video at any time to complete activities at your own pace that will give you an opportunity to practice radical acceptance with our mind, with our body and with our heart.
   

Overview

• Suitable for: Years 9-12
• Session overview: This wellbeing session will give you a chance to explore Yarn Safe - the first youth led national Aboriginal and Torres Strait Islander mental health campaign of its kind. The campaign shares the message to young Aboriginal and Torres Strait Islander people that headspace is there to help. It also reminds people that when we've got a lot going on we can feel sad, tired, stressed and angry and this is totally normal, but when these feelings go on for a long time it can weaken our body, mind and spirit.  
• Yarn Safe wants to remind us that when we have a lot going on there’s no shame in talking it out as this can help clear your head
  
• Materials needed: Workbook or paper and a pen

Steps

1. Watch Got a lot going on? Yarn Safe (8:33) to learn more about Yarn Safe and complete the activities in the video to explore the Yarn Safe website.
2. You will be prompted to choose 2 topics from the Yarn Safe website: Mental Health and Wellbeing, Stress and Pressure, Relationships, Alcohol and Drugs and answer some questions about the topics you chose to explore.  
3. You will also be prompted to watch some other videos on the Yarn Safe site and think about how some young Aboriginal and Torres Strait people handled things when they had a lot going on. Knowing the different people and things around us that support us can be really helpful if we're going through something tough.

Overview

• Suitable for: Years 7-12
• Session overview: Schools are large places and there are a lot of staff.  This might mean you find yourself asking questions like 'How can I find someone to talk to', 'Who is available' and 'Will they want to talk to me'?

Steps

1. It can be challenging or confusing to decide who is the best person to speak to if you have a question or need help.  
2. So have a look at the video on the student wellbeing site called ‘Who can I talk to at my school’.  
3. Once you’ve watched the video, answer these questions in your workbook 
   • What staff roles were mentioned in the video?  
   • Does my school also have these roles? Do we have other roles where the people are there to help? 
   • Name all the people in these roles at my school and where they are they located in the school. 
   • If you can’t remember their names, or are unsure how could you find this information? 
   • What might young people like to talk to these people about? 
   • Which of these people do I have a connection with and would feel comfortable talking to if I needed? 
   • Is there anyone else in the school that I could reach out to? Where could I find them? 

Overview

• Finding it difficult to stay motivated when everything keeps changing?
• You can increase you motivation, stay on track, build your resilience and gain a greater sense of purpose by connecting to your personal values.
• In this session, you will uncover and identify your personal values and then plan ways you can act on them in your everyday life to help you stay motivated.

Steps

1. Watch the video Using your values to stay motivated (13:50).
2. Follow along with each of the activities provided in the video to enable you to identify your core values and then plan for how you can act on your values in different life domains.
3. You can pause to complete each activity included in the session and take as long as you need to complete these activities.

Overview

• Having a hard staying focused on your work? This video will help you stop procrastinating & get stuff done!
  

Steps

1. Watch the video Limiting procrastination - Tips to get things done! (16:40)
2. Follow the instructions.

Overview

• Suitable for: Years 7-12
• Session overview: Not sure which study method is best for you? This session will help you understand more about your learning style and provide you with some different strategies to best study for your exams. 

Steps

1. Watch the Study tips video (3:41). When prompted, view the video Discover your learning style (3:31) on YouTube.
2. Think about your learning style and answer these questions:

• What type of learner are you?
  
• What works best for you when you're studying?
• What strategies could you try next time you study?

Looking for more study tips and ideas?

Check out the exam tips in the Stay Healthy HSC resource hub.

Overview

• Self-talk is a powerful tool to help motivate and direct us through the rollercoaster of life. Yet rarely do we have positive and kind conversations with ourselves where we get to know ourselves and learn new things. And sometimes the type and tone of our self-talk may not be helping us to look after us.  

Steps

1. Watch the video A conversation with yourself (10:00) to learn more about self-talk, how it can impact your wellbeing and ways to be better at positive self-talk.  
2. Choose from the activities provided in the video to practice having a conversation with yourself as you answer questions that you may never have thought of. These activities will give you the chance to check in with your wellbeing, chat about different aspects of your life and connect with yourself. Who knows what you will learn about you! 
   
3. You can do this session again whenever you like to keep practising your self-talk skills or just to give yourself time for a chat with you.
   

Overview

• Students will be introduced to the idea of body scan meditation and taken through 2 guided sessions.  
• There will be some questions about their experiences and the information they will read on the Headspace website.
  

Steps

1. Watch Body scan (2:21)
2. Pause the video to complete the activities when instructed.

Additional resources

• Guided Meditation – Body Scan (9:09)
• Reset: Decompress Your Body and Mind (10:07)

Overview

• Meditation is a great way to slow it down and get your mind to focus on the present, particularly if it is full of uncertainties.
• This 20 minute meditation will include some breathwork, as well as some affirmations.

Steps

1. Find a place that is comfortable and quiet where you can lie or sit, preferably with your eyes closed  
2.  It is good to do some meditation each day so that we are taking care of our minds in the same way we take care of your bodies each day by eating the right foods and exercising. This will help us be proactive in taking care of our mental health. You can come back to this guided meditation any time that you like.  
3.  Listen to the meditation (18:00). Follow along with the breathing activities, the affirmation activities, and the body awareness activities. These different activities can help ease tension in your body, clear your mind, promote a sense of calmness and give you a sense of control over your thoughts, particularly in times when you may feel things are out of control.   
4. Remember you can replay this meditation anytime you want to further care and connect your mind and your body.
   

Transcript

Good morning and welcome to today's wellbeing session.

We are going to slow it down today and try to get our minds to focus on the present. We are going to do this by engaging in a 20-minute meditation that includes some breath work, as well as some affirmations.

At this point in time, your mind might be racing a million miles an hour. It's easy to focus on the 'what if?', 'there is so much out of my control'. Meditation is an important practice to engage and bring our thoughts back to focusing on the present moment and focusing on what we can control.

Ideally, we want to be doing some form of meditation each day, so that we are taking care of our minds, just like we take care of our bodies by eating the right foods and exercising. By doing so, we are being proactive and preventative, in taking care of our mental health. Today's meditation aims to help you take the time to care for your mental health and connect your mind and your body. You can come back to this meditation anytime that you like.

To begin we are going to start with some breath work. I would like you to take in the biggest breath you've taken today. Then hold your breath, then exhale. Let's do it together. Inhale, and exhale. I'd like to repeat this process another 10 times. Inhale, exhale times 10.

Once you have done that, start to have a think about how you feel. Do you feel different? A bit more relaxed? At ease? Breathwork is an amazing and powerful tool that reduces stress, creates feelings of openness, love, peace, gratitude, clarity, communication, and connection. Breathwork can also help release trauma or mental, physical, and emotional blocks as well as anxiety, depression, fear, grief, and anger.

Allow your breath to flow naturally. Now I'd like you to shift your focus, from your breath to your thoughts. 

We are living in an uncertain and challenging time and often we feel as I said previously as though we are not in control. It is important to remember that we cannot control everything, however what we can control is our thoughts and how we react to situations.

Sometimes simple affirmations can bring our thoughts back to a state of ease. I would like you to repeat the following affirmations in your mind after me. You may wish to repeat them whenever you're feeling stressed, or that things are out of control.

I am in control. I am focused. I am positive. I am at ease. We're going to repeat these affirmations 5 times, and try to surrender any stress, or unsure thoughts that we have at this present time. If any intruding thoughts come to you during this time, acknowledge them and then let them slip away.

I am in control. I am focused. I am positive. I am at ease times 5.

Ok now wherever you are sitting or lying, I want you to bring your attention to your body. Let's start by focusing on our hair, imagine your hair melting away, melting off the crown of your head.

Now I'd like you to bring attention to your forehead, ease any tension, notice any strain, and just let it go. Then, I'd like you to focus on your nose. Let it relax, let it feel like it's melting away. Focus now on your cheek bones, let them soften, and let them relax. Bring your attention to your chin, let it soften, let it relax, letting go. Bring your attention to your neck, this is where we can hold onto a lot of the days stress and strain. I want you to let it all go, let your shoulders slump as you do so.

Let's focus on our shoulders, let them relax, soften, and drop. Bring your attention to your arms, let them feel as though they are heavy, weighted, and relaxed. Focus on your fingertips, let them soften one by one all the way from the base through to the fingertips.

Bring your attention to your torso, ensure it feels soft, relaxed and in a state of calm. Head to your stomach, and your back, let these areas deeply relax. Paying attention to your pelvis, let it sink into the chair, or into the ground you are sitting on.

Bring your attention to your quads, notice any strain, or discomfort and just let it go. Bring your attention to your hamstrings, let them feel heavy, let them feel weighted and relaxed. Pay attention to your kneecaps, let them melt into the ground and soften.

Bring your attention to the soles of your feet, let them soften, let them relax. Bring your attention to your toes. Focus on them one, by one, let them feel as though they are melting away. Bring your attention to your body in this state and think about how you are feeling. Hopefully, you are destressed and feel as though you can focus on the present moment. I'm going to leave you in this state for 5 minutes, try and remain in this state of relaxation and focusing on the present moment.

Thank you for taking the time to be here today and for prioritising your mental health, remember you can replay this meditation anytime you wish to further care and connect your mind and your body. Have a great day.

Overview

• During this session you will learn about the benefits of using breathing technique for managing stress, helping to relax and improve your mental health and wellbeing.
  

Steps

1. Start by watching the video Mindfulness - The power of breathing (13:25) to find out about how active breathing techniques can assist with relaxation.  
2. When prompted, pause the video to think about the questions and then practise the different breathing techniques included in the session. 
3. These techniques include
   • Counting your breath 
   • Deep breathing or abdominal breathing 
   • Boxed breathing 
   • Alternate nostril breathing 
4. You may want to choose to continue practising these techniques after the session or download a breathing app shown in the presentation to try during or after the session.

Additional resources

• Breathing exercises – Beyond Blue  
• ReachOut: Stop, breathe & think app
• ReachOut: Breathe2Relax app
  
• ReachOut: Smiling Mind app
• ReachOut: Calm app

Overview

• This session is about introducing mindfulness, the hype, the theory and the benefits.

Steps

1. Play the video on Mindfulness (12:20) to learn more about what it is, how it can benefit your wellbeing and to practise some mindfulness techniques.  
2. Follow the instructions within the video when prompted to respond to the questions posed or to try some mindfulness activities.  
   
3. If you want to learn more about mindfulness you might want to watch this short video (1:20)
   
4. If you want to try more mindfulness activities after the session you can visit the Mindfulness for Teens website.

Steps

• Watch Self care - Sleep (14:52). to learn more about
  • the importance of sleep
  • sleep cycles
  • how sleep effects our physical, psychological, psychosocial and cognitive health
  • ways to assess your sleep hygiene
  • tips to improve your sleep habits
• When prompted, pause the video and complete the tasks outlined in the session. This will provide you with a chance to think more about the important role sleep plays in our wellbeing, enable you to reflect on your own sleep habits and give you an opportunity to undertake a sleep hygiene check-in that will help you plan ways to improve your sleep.