Advice on looking after your mental health during the COVID-19 lockdown:
https://mentalhealth.org.uk/coronavirus/staying-at-home
Advice for parents during the COVID-19 lockdown (Please remember we are not super-human, it is ok and very common to feel stressed being a parent in a time like this. Take time to look after your well-being and don’t feel guilty for doing so.):
https://www.mentalhealth.org.uk/coronavirus/parenting-during-coronavirus-outbreak
Loneliness
With children not returning to school until August, many will experience loneliness – facing months ahead without seeing friend & peers. Here is a great resource for loneliness!👇🏻👇🏻
https://www.childrenssociety.org.uk/mental-health-advice-for-children-and-young-people/loneliness?utm_source=twitter&utm_medium=social&utm_campaign=twittersocial_lonliness_23jun2020
Ways to look after your own health and well-being:
Keep active – Exercise is a great feel good remedie. Not only does it make you fit it also helps boost your self-esteem, your sleeping pattern and quality which can both aid in feeling much more positive. Health professionals advise us to make the effort to do something active for a minimum of 30 minutes a day (NHS,2019), eg. walking, cycling, football or a game of golf in the garden. Let me know your own ideas for keeping active, I would love to hear them.
Eat well – Your brain needs good nutrients from a mixed diet to stay healthy, make sure to have a varied diet. Fruit, veg and oily fish, plenty of water and indulge in what you enjoy too, (right now mine is Cadbury chocolate).
Keep in touch – Even though it’s not always possible to see people out with your household face to face please try to keep in touch with people outwith your house. It is vitally important for your mental health, it aids to feeling included, cared for and supported. Hearing different views and opinions will make you feel better. Call, go on-line or send letters if you can’t go out face to face. This may help your mood, feeling loved and valued, even just by hearing loved ones voices.
Ask for help – Tell family members, friends, teachers, a doctor or other professional’s how you are feeling. We are all here to help, a problem shared can relive you of some anxieties and worries by working through it together and being supported by someone you trust.
Take a break – Taking a break and having a change of setting is good for your mental health, take a moment to leave whatever task you are doing, go into another room or out a walk. You can take deep breaths slowly and count to whichever number you wish, try yoga, just lay on the couch and relax or go for a sleep if you feel you need one. Whichever works for you is the best one to do.
Accept who you are – Work out your strengths and focus on them. Is their anything you wish to change ? At your expectations realistic ? If so make a plan and take small steps at a time to get you on your way. If not, focus further on your strengths and how wonderful you are already!
Building trust in others and developing a support system is an important step in overcoming adversity. As a household, set up a trust walk/obstacle course to focus on being brave and earning trust. Partner up and lead each other through a simple obstacle course or walk while blindfolded. The blindfolded person is forced to rely on the advice and support of their partner to complete the course. Afterwards, talk about how you all felt while completing the course.
*Use this activity as often as your like and be sure to check it out a few weeks before coming back to school to!
Mindful Moments
Remind yourself that you are loved and worthy of love. If you are feeling down, you are not alone there is always someone you can talk to. Friend, family member, teacher, doctor, helplines for advice etc.
Find a caring calming phrase to say to yoursel
Dreamboard: Think about ‘The Present- Where are you now?’
Remember, it is your choice how you create this.
Suggestions that you may choose from (if you have a better idea that isn’t listed, go for it!) There is only one task to complete this week- however it may take some thinking about and planning.
What you need/ How you might do it?
A hand-crafted Dream Board
- Perhaps sticking bits of paper/card onto a cardboard backing
- Using pens, pencil, paints, scraps from magazines or newspapers- whatever you have available to you at home!
- Printing pictures and sticking them on if you have access to them
- Photographs of yourself/ people who have inspired you
- Inspirational quotes might help
Using ICT and Technology to create your Dream Board-
- You could use emojis, Bitmoji, insert pictures, videos of you sharing your learning
- Computer: Word, PowerPoint, iMovie
- Online: Sway, OneDrive, Google Slides, Wordle, Prezi
- Apps for iPad: Keynote, Book Creator, iMovie, Clips
- If you have something we haven’t suggested, we are happy for you to use that!
You may want to create a plan to help you!
Draw or create a picture/ image of how you see yourself right now. Think about what:
- What are your current strengths?
- What are you doing (hobbies etc.)?
- How are you feeling?
- Represent your clothes, friends, family, pets- whoever the important people in your life are!
- Where do you live?
- What skills do you have? (listening, thinking, creativity, communication, decision making, problem solving, teamwork, leadership, organisation, critical thinking, flexibility)
This might take you 2 or 3 days to put together. If you have parents/carers/siblings who would like to help you create your DREAM BOARD we very much welcome this!
Please share your work we are always delighted to see what you have been up too.
Helplines (Wellbeing Scotland, 2020)
Wellbeing Scotland recognise what a difficult time it is for you all with the Covid-19 outbreak. As it is currently not safe to offer face to face appointments you can access support by telephone, text and e-mail. The contact details are:
Calls: 01324 630100
E-mail: info@wellbeingscotland.org
http://www.wellbeingscotland.org
Other helpful websites:
https://actionforhappiness.org
https://theautismeducator.ie/2020/03/11/corona-virus-social-story/
https://youngminds.org.uk/blog/what-to-do-if-you-re-anxious-about-coronvirus/
