One of the most cherished aspects of holidays is that they can provide the space and time to do what can otherwise be impossible when daily schedules take priority.
Given that our ISWA community now has an extended period away from school, it can be an excellent opportunity to focus on wellbeing.
Here are some suggestions of things which can boost wellbeing.
Reflect. This might be on your growth, achievements, moments of pride and celebration or on mistakes from which you learned. Perhaps there are things you’d like to achieve next year? Try to focus only on what you can control, rather than what it’s impossible to change.
Do what you enjoy: This may be spending unstructured time with family and loved ones, art, sport, writing, reading, baking, playing your instrument, pampering your pet or snoozing in the sun under your olive tree.
Savouring: It’s so easy to default to thinking about the past or anticipating the future. This results in us missing what is occurring in the present, the here and now. Try diverting your attention to each present moment in an accepting, non-judgemental way. This is the essence of mindfulness.
Be in nature: Few things are as therapeutic and restorative as being in nature. It might be a picnic to admire the clouds or spot stars, a bike ride through the forest, a scavenger hunt searching out flowers, gum nuts or leaves , a visit to your closest beach, dolphin spotting on the Swan River or pitching a tent in the backyard for a sleep out. It can also increase a sense of awe. In a safe and calming environment, anxiety is reduced. Brains can wander and rest.
Disconnect: Time away from electronic devices can be freeing. It can quieten the continual ‘noise’ and demands of being ‘tuned into’ the wider world’s expectations. It can be an opportunity to engage with other things and people, in various ways. Given there can be negative and inaccurate information shared, particularly on social media, disconnecting can be liberating and rejuvenating. Brains can be overloaded so using finite cognitive resources for more productive activities or taking a break like this may help brains relax and also alleviate stress.
Do nothing: Counterintuitively, boredom can be a catalyst for creativity and self-reflection. There is research which indicates that having nothing to do can help regulate emotions, reduce stress, improve thinking and problem solving. It is often when we allow our minds to wander or when we daydream that we can identify solutions to thorny issues, appreciate different perspectives and temper our anxiety. Creating a “boredom jar” for children during holidays, one filled with activity ideas, can inspire them when they claim there is ‘Nothing to do!’
Trial Healthy Habits: Holidays can provide the opportunity to create and build new habits for success. Habits help us function efficiently, but they can also reinforce patterns that don’t serve us well. Beginning with microhabits—small, manageable actions that are easy to incorporate into daily routine, anchoring new habits to existing routines and focussing on ‘keystone habits’ – those little actions which have a ripple effect on other areas of life – can ensure this is enjoyable and successful.
Express gratitude: Gratitude diverts a focus from what’s lacking or negative to what’s positive in life. This helps increase feelings of happiness, contentment, and optimism. Expressing gratitude also releases dopamine and serotonin, those neurotransmitters which enhance mood and reduce stress. Gratitude enhances resilience and strengthens social connections. It also reinforces a growth mindset.
Volunteer: This can be simple yet have a profound impact. Helping out a neighbour, grandparent, a respected charity or anyone in need of support can reduce potentially problematic emotions such as anger and anxiety, provide a sense of purpose, teach new skills and boost self esteem. It’s also a terrific way to meet new like-minded people.
Dr Dan Seigel’s ‘Healthy Mind Platter’ provides another perspective on what he deems essential mental activities for optimum brain health.
The Healthy Mind Platter has seven daily essential mental activities necessary for optimum mental health. These seven daily activities make up the full set of “mental nutrients” that your brain and relationships need to function at their best. By engaging every day in each of these servings, you promote integration in your life and enable your brain to coordinate and balance its activities. These essential mental activities strengthen your brain’s internal connections and your connections with other people and the world around you. Dr Dan Seigel Healthy Mind Platter
Additional Holiday Resources
Feeling overwhelmed, or experiencing heightened emotions over an extended period, could be a sound reason to visit a trusted GP. Youth Friendly GPs are trained to work with young people (see link Youth Friendly GPs). GPs offer face-to-face support and are trained in both physical and mental health issues. The GP can also provide a ‘mental health-care plan’. These provide for six free (or Medicare-subsidized) sessions with a psychologist. The GP can be asked for a referral to a completely subsidised or an extremely low-cost option, too.
From the age of 15, young people can have their own Medicare cards. This provides access to the GP without the need to use the family’s Medicare card. (Six ways to get help with mental health)
Lifeline Australia 📞: 13 11 14 – 24/7 crisis support and suicide prevention services
Beyond Blue 📞: 1300 22 4636 – information and support for anxiety, depression, and suicide prevention
SANE Australia 📞: 1800 187 263 – support and information to those affected by mental illness
Headspace 📞: 1800 650 890 – support for young people aged 12-25 and their families, coping with mental health challenges
Kids Helpline 📞: 1800 55 1800 – 24/7 helpline for children and young people
Suicide Call Back Service 📞: 1300 659 467 – professional counselling and support for those affected by suicide
MensLine Australia 📞: 1300 78 99 78 – support for men navigating relationship issues, family problems, and mental health challenges
1800Respect 📞: 1800 737 732 24/7 support for people impacted by sexual assault, domestic violence or abuse
Carers Australia 📞: 1800 242 636 – support and resources for family and friends caring for individuals with mental illness
QLife 📞: 1800 184 527 – support for LGBTQIA+ individuals and their families
Butterfly Foundation 📞: 1800 33 4673 – support for individuals contending with eating disorders and body image concerns
13YARN 📞: crisis support for indigenous Australians
Wishing everyone in the ISWA community a safe and memorable holiday.
Christine Rowlands
School Counsellor
