Words for Wellbeing, Term 2, 2022

Welcome to Words for Wellbeing

To our Emmanuel College Community,

Welcome to the second edition of the now quarterly, Words for Wellbeing. 

The new format includes all six components of the Fit4Life Framework: Social; Mental; Cultural; Cognitive; Physical; and, Spiritual.

Within each section, you'll discover articles, self-help tools and resources.

At the end of the newsletter, you'll find a recently updated list of school and external services and contacts for your information.

As always, if you need any assistance with your social, emotional learning, don't hesitate to reach out to us - your Fit4Life Wellbeing team.

Social Wellbeing

Developing the skills to navigate social connections and relationships is a significant part of adolescent development. In this section you will find a selection of resources not only to support young people throughout this stage of life, but that may assist all of us in the varied relationships within our lives.

Parenting Series: Michelle Mitchell on Parenting Teens

On Thursday June 16th we had the pleasure of being joined via video by Michelle Mitchell who spoke to us about Parenting Teenagers.

Michelle began her career as a classroom teacher but soon discovered a special interest in wellbeing. In 2000 she quit teaching and established a harm prevention charity, called Youth Excel.

Her days were filled with running small group support programs for girls ‘at risk’ of dropping out of education, and she soon became well known for successful outcomes with tweens and teenagers who did not flourish under more traditional forms of therapy.

Over the next 20 years, Youth Excel continued to grow and expand. The Youth Excel Centre was established - a multi-disciplinary clinic offering psychology, counselling, mentoring for children and teenagers. It was there that her team of twelves offered big-hearted, innovative services to over 150 families each week. Michelle personally had the privilege of working with many hundreds of young people and their families as a mentor.

Today Michelle uses her experience to write and speak in schools, community events and through media. Her best-selling parenting and children’s books, including the highly popular Everyday Resilience Journal, have sold over 100 000 copies worldwide and have been translated into several languages.

She has been termed the ‘teenage expert’ by the media and is sought after for her compassionate, and grounded advice. Her innovative work has been featured on The Today Show, Today Tonight and Channel 10 Morning News and Sky News, as well as countless print media including The Age, The Courier Mail and The Daily Telegraph.  You can hear Michelle on radio in Australia on a weekly basis.

Michelle is married to a wonderful man who works with her and has two young adult sons whom she couldn’t be prouder of. Australia is home, but you will find her wherever works takes her.  

They aren’t just any tween or teen.

They are yours.

And that makes them the most

important child in the world.

Parenting Teenagers Recording

For those of you unable to make it on the 16th of June, please follow this link to watch Michelle's presentation:

https://michellemitchell.org/emmanuel-college-talking-to-teens-parent-presentation/

Entitlement. Irregular emotions. Obsession with social media. Premature discovery of sex. These are just a few of the issues that parents raising a new generation are dealing with. As a parent, navigating a healthy relationship with your son or daughter can be challenging if you don’t have the proper tools to communicate.

This presentation includes:

• The stages of development that all teenagers experience
• National statistics revealing the new culture our teenagers are living in
• The importance of realistic expectations
• The “he and she should” conversations we all have
• Why connection is your only influence
• How to teach respect for your time and money
• Vital conversations about mood swings and overwhelming emotions
• Setting up social media so it lasts the rockiest of the teen years
• Why sass isn’t bad and how to best direct it

Heartstopper

Have  you discovered Heartstopper on Netflix yet? It's a comic about love, friendship, loyalty, life, time, and mental illness. It explores, among other things, the blossoming relationship between Nick Nelson and Charlie Spring, two boys at a British all-boys grammar school. But more than that, it explores all the complexities of male friendships and relationships, along with societies expectations and the impacts of toxic masculinity. Do yourself a favour, this isn't just for young people.

Internet Safety Tips For Secondary Students

We hope you find these tips useful for staying safe on the internet:

• Make sure there is no response to rude or harassing emails. (keep a record in case of further investigation)
• Immediately exit any site that makes you feel uncomfortable or worried
• If the harassment continues….your current email account can be deleted and a new one started. Your new email address should only be given to a selected few.
• If receiving harassing messages on MSN – have the sender blocked.
• Computers, laptops or any technology should be in a common area of the house and not in your bedroom.
• If you have found inappropriate content about yourself on a website or are informed about this situation please contact the ISP and or Police or tell your parents to do so as soon as possible.
• Help your parents to learn about the internet – share your knowledge of the internet with your parents in a fun environment. If they have some knowledge they will be less likely to be suspicious about ‘socialising online’.
• Let your parents know where you go online, just as you would in real life.
• Ask your parents to spend time online with you – learn and explore together.
• Make sure your computer has a good filter and other monitoring/blocking software to minimise dangers.
• Make sure you are on safe and suitable sites. Filters CAN sometimes fail to protect.
• There should be house rules about what information you can put onto websites or share with others.
• Remember that the internet is PERMANENT….be mindful of what you post and how you portray yourself. Pics etc can remain FOREVER
• Teach your parents the language or Common Internet Acronyms of cyberspace.
• ABSOLUTELY NO EXCHANGE OF PERSONAL INFORMATION!
• Social Networking Profiles such as Facebook, Instagram etc. should be set to private.
• Friends on MSN contacts and social networking sites should be people that your child knows in real life. This is one way to reduce possible risks. Anyone can be anyone online.
• An ‘online friend’ that you don’t know in real life is a STRANGER.
• Passwords MUST NOT BE SHARED!!!!! Choose passwords that others can’t guess…..not your fav food or pets name. Should be a mix of caps/letters/numbers/symbols.
• Change passwords 4 times per year (last day of every term).
• Be aware that information on the internet is not always reliable.
• If you are playing games online, your parents should know how to play the game too in case of problems. Play online games together.
• Misuse of the internet and associated technology (bullying/harassing someone) is a crime.…don’t break the law and risk getting a criminal record.
• Learn how search engines work. The first website returned may not be the best.
• The internet and the various applications are a lot of fun and a wonderful tool…maximize the benefits and surf safely together!

Please note that this list is by no means exhaustive and that there is no guarantee that adherence to these tips will provide 100% protection or safety for those using the various applications of the internet.

https://www.cybersafetysolutions.com.au/internet-safety-tips-for-secondary-students/

The Imperfects - Hamish Blake 'Lets Talk About Self Doubt'

Hamish Blake is a very funny man. No surprises there. But as it turns out, Hamish Blake is also a man who experiences self-doubt. Hmm, SOME surprises there!

And as the latest guest in The Vulnerabilitea House, Hamish tells Hugh, Ryan and Josh about the self-doubt he’s experienced while performing on TV, even after doing it for almost 20 years. Whether it be during one of his many appearances on panel shows, or even while standing in front of the contestants on his first day as host of Lego Masters.

Later in the ep, Hamish, Ryan and Hugh openly discuss their evolving “love triangle” that has been triggering feelings of self-doubt within Ryan. Then Josh talks candidly about his own self-doubt regarding his role on The Imperfects.

Yep. This one’s a big ol’ share-fest. Let’s hug.

Click the link below to listen

Mental Wellbeing

Mental health is a term we often hear, yet often confuse with other terms, such as mental illness. We all have mental health. Mental health includes our emotional, psychological, and social wellbeing. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make choices. Mental health is important at every stage of life, from childhood and adolescence through adulthood. Looking after our mental health is very important and in this section, we share a variety of topical articles, resources and self-help tools for you to do just that.

What is mental health?

It’s an expression we use every day, so it might surprise you that the term ‘mental health’ is frequently misunderstood.

‘Mental health’ is often used as a substitute for mental health conditions – such as depression, anxiety conditions, schizophrenia, and others.

According to the World Health Organization, however, mental health is “a state of well-being in which every individual realises his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to her or his community.”

So rather than being about ‘what’s the problem?’ it’s really about ‘what’s going well?'

Mental health is about wellness rather than illness

To make things a bit clearer, some experts have tried coming up with different terms to explain the difference between ‘mental health’ and ‘mental health conditions’. Phrases such as ‘good mental health’, ‘positive mental health’, ‘mental wellbeing’, ‘subjective wellbeing’ and even ‘happiness’ have been proposed by various people to emphasise that mental health is about wellness rather than illness. While some say this has been helpful, others argue that using more words to describe the same thing just adds to the confusion.

As a result, others have tried to explain the difference by talking about a continuum where mental health is at one end of the spectrum – represented by feeling good and functioning well – while mental health conditions (or mental illness) are at the other – represented by symptoms that affect people’s thoughts, feelings or behaviour.

The benefits of staying well

Research shows that high levels of mental health are associated with increased learning, creativity and productivity, more pro-social behaviour and positive social relationships, and with improved physical health and life expectancy. In contrast, mental health conditions can cause distress, impact on day-to-day functioning and relationships, and are associated with poor physical health and premature death from suicide.

But it’s important to remember that mental health is complex. The fact that someone is not experiencing a mental health condition doesn’t necessarily mean their mental health is flourishing. Likewise, it’s possible to be diagnosed with a mental health condition while feeling well in many aspects of life. 

Ultimately, mental health is about being cognitively, emotionally and socially healthy – the way we think, feel and develop relationships - and not merely the absence of a mental health condition.

Beyond Blue's vision is that everyone achieves their best possible mental health 

While Beyond Blue's primary focus is on the needs of people affected by depression, anxiety and suicide, we also believe that a better understanding of what we mean by mental health and how to achieve it will help everyone in Australia reach their full potential. This will also contribute to the prevention of mental health conditions, and support people who have experienced these conditions to get as well as they can and lead full and contributing lives.

Having social connections, good personal relationships and being part of a community are vital to maintaining good mental health and contribute to people's recovery, should they become unwell.

However, if you feel that you may be affected by depression or anxiety remember they are treatable conditions and effective treatments are available. The earlier you seek support, the better.

Waffle Game

Waffle is another take on the popular word game Wordle. The premise is somewhat similar to most alternatives, but in this game you are swapping letters around to complete six total words! Waffle is alsoa  game that can be played daily in challenge mode or you can play as many times as you want in infinite Waffle mode. 

Maggie Dent - Helping teenage boys grow into good men

Maggie Dent, commonly known as Australia's 'queen of common sense', is an author, educator, & parenting & resilience specialist.  Maggie grew up in the country and she always felt she 'spoke bloke'. As a high school teacher and a family counsellor, she discovered she had a real affinity for teenage boys, and understood how to communicate with them. It helped that she was also the mother of four sons. Now she helps other parents understand the changes teenage boys are going through as they cross the bridge from boyhood to manhood.

Cultural Wellbeing

Cultural Health refers to having a deep awareness of your personal culture and life experiences and understanding how they influence your value system, worldview, and practices; recognizing and respecting the culture and life experiences of others and intentionally taking time to empathize with, understand, and respect other perspectives. Ultimately, it refers to appreciating a diversity of culture and experiences and working with others to enhance personal and community well-being through culturally responsive action.

Hey Dads, we want you to embrace it all, including periods 

Written by Michelle Mitchell - award winning speaking and best selling parenting author.

A 10-year-old girl approached me after a puberty presentation at her school. “Does my dad know about periods?” she whispered. I nodded sympathetically as I saw the horror on her face. I meet so many young girls who believe that periods are a female secret that males are not privy to; and as a result, side-line their dad at a time when he could be so valuable.

This article is roughly all about dads and periods, specifically dads talking to daughters about periods. Personally, I’m pro dads! (That’s all dads –single dads, as well as those living with their daughters full-time or part-time.) I want to convince you that your daughter needs you fully present in every area of her life, including periods. However, there is an art to being the dad of a growing girl. You will need to ensure that your relationship evolves with her and tailor your support to suit her changing needs.  

I hope this blog encourages you to have an “embrace it all” mentality. Periods are not just about bleeding, although that’s a big moment for girls. Your daughter will also need your guidance as she builds her self-confidence, tackles body image concerns, experiences mood swings and becomes interested in romantic relationships. I know – don’t you wish you could just stop the clock, so life didn’t get much more complicated?!  Right now, you are modelling the things you want her to hold dear – respect, equality, care and protection.

To all the dads out there, here are six practical pieces of advice on how to talk to your daughter about her period.

Normalise Periods

A part of normalising periods is showing her that they are a part of your world too. You might state your position clearly by saying, “I’m totally okay with talking about periods. I’ve had mothers, sisters, and friends who get their periods, so it’s not weird for me.”  The more comfortable you appear to be, the more comfortable your daughter will be. Our girls ultimately take their cues from us, so don’t be put-off by her initial hesitation to chat. Like anything new, it may take time for her to see value in it.  

Ideas to help you get started:

• Allow her to overhear you offering to buy pads for your partner.
• Next time you are at the grocery shop, deliberately toss some women’s hygiene products in the trolley.
• When having a conversation about puberty, start with the least confronting information first, and then work your way towards content she may be more uncomfortable with.  For more helpful tips on talking to tweens about puberty, you might like to read this blog “How to Talk to Tweens About Puberty”.

Get Involved On Her Terms

I would like to suggest you get involved “on her terms”.  When she is showing signs of being uncomfortable or grossed out – back off.  It models respect. When she asks questions or needs your help – lean in. It also models respect. I am sure your daughter will have a great deal to say about how she wants you to be involved. Allow her to set the pace, and in doing so empower her voice.

Ideas to help you get started:

• Try saying, “There are some things you need to know as you grow. Would you like to have a talk to me about them, or would you like to read a book about them first?”
• Try saying, “What do you need from me when you have got your periods? How can I be supportive?”
• Give her ownership of other decisions in the home – on Friday you choose what we eat, where we go, and what we do.
• When solving a problem, ask what she would like to do first and champion that voice.
  

  Create Milestones

Celebrating periods is a tradition many families have. These celebrations may be as simple as sharing your first period story with grandma over ice cream, or as elaborate as hosting a period party. Make sure you ask your daughter how she would like to celebrate, if at all. It’s beneficial to celebrate lots of different milestones during puberty. Some dads choose to create special date nights as their daughter nears adolescence. Some dads choose to go for a nightly walk or cook together, knowing they need to be more accessible. The method doesn’t matter. The connection does. 

Ideas to help you get started:

• Schedule time in your diary to get to know your growing girl. You might plan to go out for coffee once a fortnight during her first year of high school.
• There are a number of camping and conference-style puberty programs which aim to celebrate the transition to adolescence. This may be something you use to create a memorable milestone for them.

Update Your Privacy Policy

Little girls don’t get too fussed about privacy and personal space.  As they get older, this will change. This can be a big adjustment for many homes, and one which we need to make sure everyone is on board with, including siblings. When we respond to requests for privacy, we model the message that her voice is important, and she is the boss of her body.

Ideas to help you get started:

• Make sure you know what your daughter is comfortable with and what she isn’t comfortable with.
• Knock and pause to gain her consent before you enter her room.   
• Try saying, “Let me know if you need privacy from your brothers. I can help with that.”
• Make a special effort to take her to the grocery store later at night, so you can spend some time looking for the “right pads” without other people being in the aisle.

Value Education

We live in a society that doesn’t support men talking about women’s issues, so I understand that dads might feel a tad unqualified, or uncomfortable with these discussions. However, living structures have changed, and dads are often on the front line of caring for their daughters. Whether you are the main supplier of period education, or not, a book can be a great way to break the ice.  I wrote “A Girl’s Guide to Puberty” , “A Guy’s Guide to Puberty” (and created an online puberty program “Talking About Puberty”) to help parents kick-start conversations in a fun and age-appropriate way. They are designed to do the “heavy lifting” for parents, but they will never replace you.

Ideas to help you get started:

• Buy a puberty book or online program for your daughter to view privately or with you. Please read it first!
• Educate yourself about women’s hygiene products, including the range of periods and tampons available (they sell mini ones for younger girls). Don’t forget to check out leak-proof underpants, eco-friendly products. (PS. You can look at and shop for women’s hygiene products online if this is a comfortable start for your daughter.)
• Don’t hand your daughter a book and say, “If you have any questions come and see me.”  Chances are she will have questions but won’t come to you.
• Try starting a conversation by saying, I found this part of the video series really funny/interesting. What was your favourite part?
• Identify the experts you can turn to for support and advice – doctors, gynaecologists, education and health professionals in schools are good starting points.

Include Your Sons

Dads, please teach your sons how to interact with a growing girl. This is part of creating a culture in a home that is respectful and gives our boys the tools to interact wisely outside of the home. I am a big believer in making sure boys are not left in the dark when it comes to periods. The more we normalise it, the better equipped they will be to be respectful in relationships.

Ideas to help you get started:

• Give them a puberty book that includes content on the female body.
• Discuss your daughter’s changing needs and explain ways they can be helpful. For example, knocking before they enter her room or bathroom.
• Show them what a pad is and explain what it is used for.

Be Prepared

Do you know your daughter’s greatest fear? It’s probably that blood will leak on the back of her skirt at school, and everyone will see it. I think it’s super important that dads show they are capable of handling a period emergency. By doing this they show up for their daughter in a way that is useful and needed, and they become a trusted go-to person.

Ideas to help you get started:

• I have some pads in the glove box of my car (or my office at work) for you. You just tell me if you need them or go get them yourself. I brought them for you.
• If you need a note for swimming at school just let me know.

Finally…

Finally, let’s look at what the research says. We know that how our girls are embraced during their first period will affect how she feels about herself as a woman.  Keeping it light, being you, and having a little fun along the way is just what your daughter needs. Your relationship with her doesn’t have to tick anyone else’s boxes except your own! Don’t feel pressured to delve into areas she is uncomfortable with or push yourself into realms you are uncomfortable with. Healthy relationships are based on respect – you are respecting her journey and she yours – and I know you will be able to meet in the middle where connection happens.

What We're Watching: Total Control, ABC iView

Rachel Anderson is the embattled but cunning Prime Minister of Australia. Alex is a charismatic Indigenous woman who finds herself the centre of media attention following her admirable actions in a high-risk situation. Rachel wants to use Alex to boost her popularity and further her own agenda, and recruits her as a senator.

The government in the series appears to represent the Liberal-National coalition, with various factions and other parties mimicking current ones in Australia. There are several storylines and characters, including Alex's son, her mother, an ex-lover and rival clans in Winton, Queensland, her activist brother in the city, various other players in the Canberra political and office sphere, and a young woman who has escaped youth detention with some footage which could severely damage the government, or in particular the right-wing faction.

Carpool Karaoke with Billie Eilish 

Billie Eilish's 'Carpool Karaoke' has been hailed as one of the most 'real' episodes after the singer took Corden to her humble family home.  Billie Eilish is the latest A-list celebrity to help James Corden make his way to work in a brand new episode of The Late Late Show's 'Carpool Karaoke'.  Along with visiting her family home, Billie told Corden all about meeting Justin Bieber at Coachella and even got the TV host to begrudgingly hold her pet spider.

Cognitive Wellbeing

Cognitive brain health refers to brain function such as attention, learning, memory, language and executive function. This includes higher order functions, like decision-making, goal-setting, planning and judgment.

In the education setting, optimal cognitive functioning assists with learning. In this section, you will find information related to a variety of ways to maintain and enhance our cognitive health.

Dr Bruce Perry: Children Act Out Because of Trauma

Oprah and Dr. Bruce Perry discuss their new book What Happened to You?: Conversations on Trauma, Resilience, and Healing. Here, Dr. Perry explains why it's important for teachers to understand how childhood trauma causes behavior problems in school

‘The best of both worlds’: What the pandemic can teach us about inclusion   - Niamh O'Reilly

Urgent calls to return to on-site learning neglect the potential of blended learning to increase and widen access. While education systems are notoriously resistant to change, the COVID-19 pandemic, almost overnight, forced a seismic shift to remote learning across further and higher education. This change brought issues of educational inequality into sharp focus; those with resources and skills had an advantage in taking the step into uncharted digital learning territory. Marginalized learners, meanwhile, faced not only existing obstacles stemming from structural inequalities but also new challenges arising from online learning.

Yet, emerging data from Ireland’s National Further Education and Training (FET) Learner Forum suggest that thanks to Irish state investment in addressing digital poverty, support needs and improved pedagogy, many marginalized learners now want a future in which blended learning, a mix of both online and in-person learning, is prevalent. Given the scale of the impact of COVID-19 on existing educational disadvantage, it is prudent to pause and take stock, lest we waste the insights gained from this global online learning experiment. At this pivotal point, we must grasp the opportunity to create a more equitable education system by building on lessons from those who experienced this monumental change, the learners. Carving out a new, diverse, more inclusive landscape is possible if the education system is open to learning.

The late Sir Ken Robinson argued that the current industrial model of education is redundant, unfit for the needs of all learners. Despite progress, enduring features, including the predominance of the classroom model coupled with persistent educational inequality, signal a need for change. Indeed, the education system has always benefited the powerful in society; a trend exacerbated by the pandemic’s disproportionate   impact on marginalized learners, as reported by the Organisation for Economic Co-operation and Development (OECD, 2020). We have seen this in Ireland, where statistics reveal a drop in further education participation levels of approximately 25 per cent by Travellers and a drop of 15 per cent for people with disabilities during 2020. Hard-earned gains to increase access to education are being lost.

However, there is an opportunity to turn the tide. We are no longer operating in an emergency remote-learning context. One year on, educator ingenuity and learner resilience moved the dial for online learning to play a greater part in furthering educational inclusion.

Recent debate rightly focused on the equality challenges of remote learning. But the emerging picture is more nuanced; blended learning is welcomed by learners, many of whom have long struggled with access to education. For example, the autonomy that recorded, close-captioned lectures can afford people with disabilities is compelling. Speaking at a recent online conference, leading disability rights campaigner Dr Vivian Rath expressed frustration that, despite years of disability-rights advocacy, it took a pandemic for blended learning, long deemed impossible, to be implemented. As with the implementation of universal design, blended learning can benefit all learners, including for whom societal barriers such as a lack of transport or childcare pose significant challenges.

Learner-centred research also recommends maintaining the positive aspects of learning during COVID-19. Although public health restrictions were limiting, the AONTAS-led Irish National FET Learner Forum project reveals that, during the 2020-21 academic year, 17 per cent of learners engaged with blended learning. With the improved capacity of educators and learners to engage in online learning, coupled with IT devices and internet access, many benefits could address long-standing access issues, such as flexibility and convenience. Additionally, the blended approach mitigates the oft-cited challenge of online learning – the social element. The in-person aspect fosters a feeling of belonging, vital for learner retention and, indeed, happiness. Access to on-site learning initiates and maintains necessary educator and peer connections, particularly important for nervous learners who left school early. As enthusiastically noted by one adult learner: ‘I feel I have the best of both worlds by doing blended [learning] both at home and in school’.

Blended learning is by no means the cure for the complex issue of educational inequality; it is but one tool. There are inherent issues due to the irreplaceable aspects of human interaction. Limited community engagement makes it difficult to attract hard-to-reach groups, such as those experiencing homelessness, literacy or mental health challenges, coupled with isolation. The online learning aspect is not for everyone, as one FET learner reflected: ‘I am sometimes the only person with their camera on in the class. So it’s been a lonely year.’

As we emerge from the pandemic, learners should shape how we open the doors to our new world of education. A hasty return to the old system would be unwise. The days of predefining the educational needs of the masses, in ways steeped in inherent prejudices that perpetuate an inequitable system, must end. We cannot go backwards; a blend is needed.

Learning is uncomfortable. Through learning, we challenge our frame of reference and our way of seeing the world, opening ourselves up to growth and transformation. With CONFINTEA VII approaching, we have an ideal opportunity to reflect on the impact of the pandemic and the valuable learning we gained as we work towards creating an adult education system fit for all.

An Acceptance & Commitment Therapy metaphor

Physical Wellbeing

Physical activity is a great way to keep you physically healthy as well as improving your mental wellbeing. Research shows that doing exercise releases feel-good chemicals called endorphins in the brain. Even a short burst of 10 minutes brisk walking can improve your mental alertness, energy and mood. 

Whether you’re tending your garden or running a marathon, exercise can significantly improve your quality of life. Finding an activity you enjoy can make you feel less stressed, more focused, and give you a sense of purpose.

In this section, you'll find some other interesting tools to care for your physical health.

Talking to your teen about vaping: How to prevent them starting or getting them to stop if they've already vaped - Paul Dillon

Recently I delivered a webinar for parents for the Mid North Coast Local Health District on the topic of vaping. Like so many other parts of the country, schools and parents in the area were requesting information and assistance around the use of e-cigarettes, particularly in relation to school-based young people. The event was well-attended and I provided some basic information about vaping.

Particular attention was given to how parents should talk to their teen about vaping, particularly if they've recently discovered their child has used or is currently using these devices. Since that presentation I have continued to use the same material in other talks I have given. Nothing I said was particularly earth-shattering but I've been surprised by how many emails and DMs I've received from parents who, after hearing what I said, have gone away and used my advice and have had a positive outcome. 

Before the advice here's a quick summary of where I believe we are currently at in this country when it comes to school-based young people and vaping:

• anecdotal and recently-released survey data suggests that teen vaping is increasing, however, we're not talking about an 'epidemic' - most young don't vape
• new data indicates ≈10% of senior students and around one in 20 Year 9s and 10s are vaping 'regularly' and anecdotal reports suggest that some teens are nicotine dependent as a result
• public health groups and harm reduction advocates are currently debating this issue (i.e., vaping is a 'gateway' to smoking for teens versus it's a useful tool to assist smokers quit their habit)
• teens 'cherry-pick' comments from this debate to justify or support their vaping
• one thing both sides agree on is that teens shouldn't vape

So, how should you talk to your teen about vaping? Firstly, when it comes to trying to prevent use, ensure you actually do discuss the issue with your child. A recent survey conducted by the Royal Children's Hospital in Melbourne of parents and caregivers found that although 73% were concerned their teen might try e-cigarettes, less than half (43%) had talked about vaping with their child. They were far more likely to discuss alcohol (87%), other drugs (71%), and even cigarettes and smoking (71%).

As well as underestimating their influence on their child when it comes to these issues, parents also struggle with when and where to raise these topics. In terms of preventing use, get in early and often, and make these discussions just part of everyday conversations. If you see someone vaping as you and your child are walking down the street make a comment or ask a question. When it comes to children or young teens, linking vaping and smoking together is powerful. Most young people view smoking in a negative light, so helping them to understand that vapes were developed to help smokers quit, i.e., they're part of the 'smoking experience' could be helpful.   

If you've discovered your teen is vaping, before you say anything, ensure you give yourself some time to calm down and, most importantly, be as prepared as possible. Remember these four simple steps in the preparation process:

• know the facts and be as informed as possible - take the time to collect some basic information, ensuring you access it from different sources. Collecting your facts from one website that pushes a particular viewpoint is not going to be helpful 
• remember what it was like to be a teen - this can be tough but think back as to what didn't work when your parents tried to have 'the talk' with you - what should you be avoiding?
• practice what you want to say – you want to have a conversation, not to lecture or to fight. Writing down some dot points to keep you on track can be helpful but don't read from a script
• find the right time and place - the best time to have these type of discussions is in the evening, never attempt them over breakfast! Make sure you have a place where you won't be disturbed and you both feel comfortable

So, when you sit down to have the chat, what should you be saying?

• ask for their perspective on vaping – you want to know it all, what's their side of the story? Why did they vape or continuing to vape? This is such a new phenomenon (the first e-cigarette was invented in 2003), when your teen says "You just don't understand", in this case that's absolutely true. It's vital that you let them speak, don't interrupt or make comment, this is their time - you want to know it all

• once they've finished saying their piece - express your views about teen vaping and why you feel that way. Ensure that they allow you the time to speak without interruption or comment. What you say has to be well thought through and stick to what you've planned. It'll be tempting to respond to comments they've just made but this is not the time - use the information you've collected to support your view on the issue
• avoid judgment and the use of 'scare tactics' - if they've talked about their friends vaping as one of the reasons they're doing it be careful not to criticise them (remember, that didn't go down well when you were a teen!). Most importantly, don't throw horror stories at them that you've seen reported in the media. Most of these are based on some degree of truth but they're not the norm and young people know that - stick to a couple of concerns based on the facts
• clearly state your family expectations on vaping. You do have an influence on your child, no matter what their age. Does this mean that they're going to do everything you tell them to do? Of course not, but letting them know how disappointed you would be if they continued to vape can be effective. This is the time where you can clearly state a family rule or boundary around vaping such as "As much as I would love to be able to stop you vaping, I can't control what you do when I'm not with you. I can control what is done in our home. No vaping devices are permitted in this house ..."

• once you've finished, allow them time to respond to what you've said and any of the rules or boundaries you've outlined. This will likely be the time where they will try to bamboozle you with statements like "But it's safer than smoking" but keep calm and composed. Getting angry and frustrated isn't going to help. Once again, let them say their piece and, if you've done your homework you may be able to respond without too many problems but I guarantee there will be times, particularly around vaping, when you'll reach a stalemate
• if you get to a point where you've got different information on the same issue, e.g., "It's just water vapour", offer to learn together and look at each other's sources. Ask them to provide their reference and you can show them yours. Sitting at a computer together provides a valuable learning opportunity for both parties and demonstrates that you're willing to listen to what they have to say and hopefully teaches them that they should be willing to show the same respect to others

Now is this discussion likely to stop all young people from vaping? I highly doubt it. The truth is, if your teen wants to vape there is very little you can do to stop them. Do we have a 'vaping epidemic'? No, but significant numbers of teens are experimenting and a smaller number appear to be vaping regularly. The current ease of access to cheap, brightly-coloured, flavoured disposable vapes to very young people in this country is of great concern. Having a conversation with your child about vaping is extremely important. Using the approach outlined above could help parents raise the issue in a more positive way and, if nothing else, assist you to connect with your teen around a topic that could so easily pull families apart. 

Unbeknownst to me, those who attended the webinar where I first presented this guide were asked to complete an evaluation form. A couple of days later the organiser of the event sent me through the following quote from one of the participants:

"I was using shock tactics, always nagging about vaping - all negative, wrong. We talked late last night about my son's perspective, I listened, stayed calm ... so much better. Felt I had connected again as I was missing that ..."

You couldn't really ask for anything more ...

New Age Vaping Presentation with Azelene Williams

On Thursday May 16 all students from Year 9 -12 participated in a live webinar presentation on vaping. The presentation covered the following information;

1.       What is vaping?
2.       Vaping & E-Cigarettes - Fact or Fiction?
3.       Vape & E-Cigarettes Anatomy
4.       Nicotine
5.       Peer Pressure or Social Norms
6.       What attracts young people to vaping?
7.       Vape & E-cigarette Marketing
8.       Vaping & E-cigarette Lung Diseases
9.       School policy, advocacy & the law
10.   What can you do about the Vape & E-Cigarette Problem?
11.   A Good Reason to Quit
12.   Social Triggers when Quitting
13.   How To Quit Vaping

Students had the opportunity to ask questions and at the end were encouraged to seek help from parents or school if they have an addiction to vaping. We continue to provide opportunities to education our young people about risk taking behaviour and encourage them to seek help.

Some useful website for parents are listed below:

https://www.quit.org.au/articles/teenvaping/

https://lungfoundation.com.au/resources/vaping-and-young-people-youth-age-12-17/

https://www.healthdirect.gov.au/e-cigarettes-vaping

Some fun ways to get 30 minutes of physical activity today

When you were a kid, you moved your body while playing; you didn’t think about exercising. Swinging from the monkey bars, running around the park and playing soccer with friends were par for the course of an active childhood.

If as an adult the thought of breaking a sweat breaks your spirit, it might be time to think about fun ways you can get active, just like you’re a kid again.

It’s recommended that adults do 150-300 minutes of moderate intensity physical activity a week. Starting with just 30 minutes a day will put you right in the middle of that range. But no one wants to spend half an hour a day slogging it out doing something they hate. You’ll get the most out of physical activities that you enjoy, and you’ll keep coming back for more.

Below is a list of activities that will get your heart pumping and add a bit of fun into your schedule at the same time.

Ready, set, play!

1. Walking/running games

Going for a walk or a jog is an easy and accessible type of exercise, but lapping your neighbourhood can get boring quickly.

There are heaps of apps you can download that will transform your walk or run into an adventure. Zombies, Run! puts you in the middle of a zombie apocalypse, where zombies chase you as run to gather much needed supplies for your community. Geocaching games, like Ingress or Pokémon GO, ask you to interact with virtual objects placed in your real world.

2. Dance party

How long has it been since you had a dance to your favourite music? Let your hair down, draw the curtains if you’ve got particularly nosy neighbours, pump some beats, and get moving. It’ll only take about eight songs for you to get your 30 minutes in, so make sure you choose your best bangers to get your heart beat up!

3. Build your own workout

If getting to a gym class, or paying for one, is putting you off working out, don’t worry – you can get the same benefits from a home workout. Use the ready-made Healthier. Happier. workouts, or build your own routine of individual exercises.

4. Frisbee

Frisbee is a quick and easy way to get moving with a friend. Count how many times you can throw the frisbee back and forth without dropping it, and make it more of a workout by asking them to make you run for it.

Frisbee is a great way to get active. It doesn't matter if you throw a little off-course: the further you throw the more you have to run!

5. Catch and kick

Anyone with kids will know that sometimes entertaining them takes priority over looking after your own health. Kill two birds with one stone and take them to the park to kick a footy or throw a ball back and forth. Once everyone’s practised their kicking, throwing and catching skills, take things to the next level by asking them to throw or kick long and make you run for it.

6. Take the stairs

An oldy but a goody, taking the stairs instead of an escalator or lift is great for working the major muscle groups in the legs and glutes. It might not seem like the most fun option for a workout, but you can fit a surprising amount of activity into every day by taking the stairs whenever they are an option. And if you get hooked, you can even become a competitive stair climber.

7. Walking meetings

If your workplace demands a lot of meetings, suggest making one every day a ‘walking meeting’. Head out of stuffy office rooms and to a nearby park, or just the footpath, and pound out a few steps while you talk business. Don’t forget to Slip, Slop, Slap, Seek and Slide when you’re outside during the day!

8. Dance class

Swing dancing, tap dancing, ballet or salsa – there are so many different styles of dance that will raise your heart rate and challenge your coordination. Most dance classes take one-off or term-based sign-ups, so you can try one style for a few months, and then switch it up.

Pick a dance style and get moving to the music!

9. Hiking

Getting out and about in the great outdoors is a wonderful way to stretch your legs and see some of the state’s amazing scenery. Need some inspiration about where to go? Follow our #weekendactivetip every Friday for a great spot to get active.

10. Rock climbing

Challenge your strength and experience the adrenalin rush of defying gravity as you scale a rock wall. Find an indoor gym or an instructor that will show you the ropes. 

11. Water balloon battle

For some people, the best way to get active is to make it a competition. Gather some friends, fill a basket with pre-filled balloons and try to stay dry!

12. Take your dog to a doggy meetup

Lots of people get their steps in walking the dog each day. If you’re a dog owner, spice up your routine by taking your dog along to a dog meetup, where you can meet other likeminded canine-lovers and go for a walk, run or hike together.

13. Master a jump rope routine

Jumping rope is great aerobic exercise and will get your heart rate up in no time. Get fancy by learning a jump rope routine – you can find tutorials online for everything from basic tricks through to complicated routines.

14. Hula hoop

Hula hooping was a bit of fun as a kid, but as an adult it can be a serious workout. Grab a hoop and work those abs!

15. Try out that sport you always wanted to do as a kid

How long has it been since you tried something new? While starting a new sport or heading to a new class might be daunting, changing up your routine might be just the thing to get you excited about being active. Make a list of all the activities you thought would be really cool to try as a child – ice skating, fencing, kendo, ballet, fan dancing – and then pick one to try.

16. Join a team sport

Playing sport as part of a team can help you get active while making friends and feeling part of your community.  

17. Orienteering

Orienteering is a cross country navigation activity done on foot or bike, that requires competitors to locate and travel to different areas on a map as fast as possible. While learning navigation skills, orienteering also provides opportunity for a great outdoor workout that can be done by people of all ages.

Orienteering can help you hone your navigation skills as you tally up some physical activity outside.

18. Learn a musical instrument

Depending on the instrument, playing music can be a beneficial form of physical activity. According to 8700.com.au, playing guitar burns almost as many kilojoules as weightlifting, while playing the drums or playing in a marching band use significant amounts of energy.

19. Slide/roll down a hill (and run back up)

Got a spare cardboard box lying around the house? Find a hill and get sliding! As well as the adrenalin rush of whooshing down the hill, you’ll burn energy when you run back up to the top. If you’re not into embracing your kid-at-heart and rolling down the hill yourself, pop your kids on a blanket, drag them down the hill, and run back up. They’ll have a ball and you’ll get your heart pumping!

20. Boxercise

Got some pent-up energy to release? Boxercise is a great cardio workout inspired by the workouts of pro-boxers. Boxercise is a great way to get fit and strong and even let out your daily frustrations, without having to actually play the contact sport.

21. Trampolining

Jumping on a trampoline can be a great way to relax, have some fun and do moderately strenuous activity at the same time.

If you don’t have a trampoline in the yard, you can head to a trampoline centre to have fun on Olympic-sized trampolines, long tumbling runs and even trampolines that run up the wall.

22. Fair games fun

Egg and spoon races, two-legged races, sack races, wheelbarrow races – there’s nothing like a silly race to get people competitive! If it’s been awhile since you balanced an egg while running or tied your leg to someone else’s, it might be time to hold your own backyard fair.

23. Active games night

Games night doesn’t have to mean you’ll be sitting around a board game all night. Work some active games into your fun, like Twister, charades or salad bowl, or play an active video or VR game.

24. Stand-up paddle boarding or kayaking

If you're confident around water and know how to be water-safe, stand-up paddle boarding or kayaking can be really fun ways to get some exercise. Paddling with a friend or a group can be safer and even more fun. Some people enjoy yoga on their paddle boards, but many of us have a hard enough time just standing on them! Paddle boards and kayaks can be rented at some water-side locations.

25. Bike riding

Bikes are some of the best active fun you can have outside, and kids know it. What kid isn’t thrilled with a new set of wheels for their birthday?

If you haven’t ridden a bike since childhood, don’t worry, it’s pretty much like, well, riding a bike! Start off slow on an easy bike path, and as you grow your confidence you can graduate to heart rate raising hills or even off-road trails.

Recipes for teenagers

https://www.bbcgoodfood.com/howto/guide/recipes-teenagers

Worried about the eating habits of your teenager? Help them be more independent and learn new skills in the kitchen with these simple but nutritious recipes.

The teenage years are notorious for parental power struggles, and food can be just one of the issues up for debate. The desire to feed our children well is a primal instinct and one we have for good reason; but trying to take too much control over your teens' diet can end in disaster.

Sometimes, the key to getting teenagers to eat a balanced diet and maintain a healthy relationship with food is enabling them to gain their own independence in the kitchen.

We’ve put together a selection of recipes that will help your child gain the basic skills they need to cook confidently on their own. Now all you'll have to argue about is the washing up...

1. Stir-fries

When encouraging your teen to cook, the best approach can be to help them organise the ingredients they need – and then take a step back. You can always be on hand if they need it, but helicopter parenting will almost certainly not be welcome in a hot kitchen.

The humble stir-fry is a great starting point for the beginner cook, because it has few instructions, it’s speedy, simple and you can pack them full of fresh veg. From pineapple, beef & ginger to simple vegetable & prawn noodles, these recipes make the perfect springboard for cooking balanced meals, independently.

Watch our video for more information on how to make a stir-fry.

Simple stir-fry
Pineapple, beef & ginger stir-fry
Noodle stir-fry with crunchy peanuts
Thai prawns & green beans

Our top stir-fry recipes

2. Pizza

Let your teen channel some Neapolitan vibes by making their own pizza from scratch. Although this may sound daunting for younger teens, it only takes a handful of simple ingredients to make the homemade tomato sauce and bread base. Otherwise, if you're short of time, just use a shop-bought pizza base that they can layer on their favourite ingredients. After they see how easy it is, you may start to get requests for a bespoke stone pizza oven!

Pizza with homemade sauce
Rainbow pizza
Pizza margherita in 4 easy steps
Roast cauliflower cheese pizza

Our best pizza recipes

3. Curry

Making a curry is all about the art of balancing a large array of flavours and textures to create a full bodied, fragrant dish rather than a clashing calamity. It's always best to start with the basics, so teens can experiment to taste and add extras as they go along. Our vegan Thai curry uses tofu cubes and plenty of veg to provide bulk, while curry paste, lime and coriander provide a fresh burst of flavours to compliment the creamy coconut milk.

Vegan Thai green curry
Easy chicken curry
Creamy lentil & veggie curry

Our easiest curry recipes

4. Pasta

All teens are likely to have a favourite pasta dish, which will end up being their easy go-to option after flying the nest. Help them to expand their pasta repertoire with our fail-safe recipes, including punchy meatball bake, pesto pasta, spaghetti bolognese, green spaghetti & meatballs and a cheesy pasta bake. Once they've mastered a rich ragu sauce, they'll be able to take on anything!

Our easiest pasta recipes
Sausage pasta recipes
Chicken pasta recipes
Vegetarian pasta recipes
Healthy pasta recipes

5. Bowl food

There's nothing more satisfying then preparing a beautiful bowl of food to scoop with your spoon. Whether your kids want to compile a colourful lunch or energising breakfast bowl, painting the ranbow will ensure they're packing in a range of fruit and veg while honing their culinary creativity.

Chicken & veg bowl
Burrito bowl with chipotle black beans
Quick chicken hummus bowl
Feta & clementine lunch bowl

All our bowl food recipes

6. Quesadillas

This is basically a bit of a graduation from making your own sandwich, but creating something simple and delicious from scratch can feel like a real milestone. This recipe involves simple kitchen tasks like slicing and frying vegetables and handling a hot griddle pan – but there are relatively few steps to follow. A great recipe for your teen to trial cooking for a friend, and the results are scrumptious.

Sweet potato & chorizo quesadilla
Squash quesadilla
Grilled courgette, bean & cheese quesadilla
Chicken Kiev quesadilla

All our quesadilla recipes

7. Omelettes

Omelettes are a great stand-by meal for a hungry teen, and most of us usually have a box of eggs spare. Once they’ve cracked the basic recipes they can start getting creative with ingredients like feta & semi-dried tomatoes or chorizo, potato & cheese. Plonk your teenager down in front of our how to make a perfect omelette, and they shouldn’t be able to go too far wrong.

Omelette wedges
Spanish omelette
Chorizo, potato & cheese omelette
Omelette in a bun

All our top omelette recipes

8. Chilli

Chilli is one of those age old recipes that will always be passed down through generations with a few special family twists along the way. Whether your teens want to stir up a meaty classic or hearty plant-based version, our quick and hassle-free recipes will form a great base for them to master this comforting one-pot.

Chilli con carne
Veggie chilli

All our chilli recipes

9. Smoothies

If you have a battle with your teenager over eating breakfast, then a fruit-packed smoothie might make a good compromise. There’s something quite satisfying about blitzing one of these up, and they also make for a good mid-afternoon booster. Super simple to make, our peach Melba smoothie and breakfast super-shake should be able to tempt most teens into action.

Strawberry green goddess smoothie
Two minute breakfast smoothie
Breakfast super-shake
Peach Melba smoothie

All our smoothie recipes

10. Bakes

Simple baking recipes are a great way of gaining confidence in the kitchen, and the show-off potential can make them more appealing to a new chef. If you are worried about your teenager's sugar intake, then this may help channel that desire for a sugar fix into something more wholesome. Baking something quick and easy can also make for a therapeutic break between study sessions.

Choc chunk, cashew & cranberry cookies
Chocolate brownie bites
Giant cookie cake
Sugar-free banana cake

Our easiest baking recipes

Spiritual Wellbeing

Practical Resources for Those Affected by Youth Suicide

By Michelle Mitchell

Trigger Warning: Themes of suicide, death, grief and loss discussed in the following information. Should you require any support after reading this article, please call Lifeline on 13 11 14 or any of the other support numbers on the resource list at the end of this newsletter.

https://michellemitchell.org/practical-resources-for-those-affected-by-suicide/

This week has been brutal for Brisbane. We have lost 3 tweens/teens to suicide and 1 mother. In response, this is a special blog offering a range of resources to support parents across our nation (and beyond) who are living and working with tweens and teens who are struggling with loss, grief or their mental health. 

Please unapologetically lean on each other during this time. It is only in community that we can find true healing. Sending love in every way I can. I believe that the only way to address a national crisis of magnitude is with a tribe mentality. 

We are definitely at our strongest when professionals, community programs and trusted adults work together.   Let’s stand up and be a part of the answer. We all know at least one young person who needs to be noticed, heard, protected and safe. How we respond to the one could make all the difference. 

PRACTICAL RESOURCES

These range of resources may be of some help to parents, teachers and young people dealing with death and loss.

A Tribe Mentality: The Only Answer to Teen Suicide by Michelle Mitchell Click here

Helping Boys Understand Death and Loss:  For parents and teachers by Maggie Dent. Click here

Helping Teens with Death and Loss: For Teachers by Maggie Dent. Click here

How to talk to Kids About Suicide: Parental as Anything ABC Radio Episode. Click here

How to Help Kids Deal with Death and Loss: Parental as Anything ABC Episode. Click here 

Suicide with Dr Dan Reindenberg: How To Talk to Kids About Anything Podcast.  Click here

Chatsafe – A young person’s guideline for communicating safely online about suicide. Click here

Conversation Matters: A resource for discussing suicide. Click here

How to Talk About Suicide with Young People by Headspace. Click here

How to support someone after a suicidal loss by Beyond Blue. click here

Remembering a Young Person’s Memorials and Special Events. Click here

Friendship: Medication for Mental Health by Podcast 360. Click here

Standby – support after suicide offer some great resources and I have included the link here. www.standbysupport.com.au/resources

Roses in the ocean is also a great source of information too. 
https://rosesintheocean.com.au/

SUPPORT GROUPS

Beyond Blue’s Forums, which encourage conversation, connection and sharing of resources. Click here to sign up

USEFUL APPS

Beyond Now: Safety Suicidal Plan APP.This is an excellent resource which I encourage all parents and professionals to access. Click here 

NATIONAL HELP LINES

Please do also take advantage of: 

Lifeline – 13 11 14. Lifeline also have a chat service available 12- 2pm every day – 0477 131 114.

Kid’s Help Line – 1800 551 800.

Headspace, the national youth mental health service, is also available.

1300 642 255 (1300 MH CALL) is another number you can call to get advice on how to handle a crisis and what services are available to you.

6 Steps To Invite Spirituality Into Your Life Every Day

By Ali Katz 

https://www.mindbodygreen.com/0-16223/6-steps-to-invite-spirituality-into-your-life-every-day.html

I'm a wife and a mom. I drive carpool. I cook, and have a 50/50 chance of my family actually wanting to eat what I make. I have a goal of exercising six days a week, but lately have only been managing three. I'm also building a business as a meditation teacher. I love spending time with friends, but don't get to do it as much as I used to. But no matter what, every single day I still manage to find time to be spiritual.

This is not to say that I am more spiritual, or more special than you. I just incorporate my spirituality into everything I do, so that even the most mundane tasks have meaning and help me to grow as a person. I am constantly learning lessons, working on forgiving myself and others, and practicing mindfulness.

Sure, some days are better than others. But with a deeply ingrained spiritual mindset, even my off days can feel like a true gift.

Here are six practices you can incorporate into your life every day, which will help you to live more spiritually:

1. Meditation

Try to begin each day with meditation, even if it's only for a minute. This will allow you to start your day from a place of peace, feeling more centered and grounded. Meditation has brought so many positive changes to my life, including feeling less stressed, having more patience, better sleep, a deeper connection to my inner guidance system and increased compassion for myself and others.

I began my practice two years ago with eight minutes a day, and every few weeks I added a minute or two. I now mediate for 20-30 minutes each morning, but the time doesn't matter as much as being consistent does. It is better to meditate for five minutes every single day, than 20 minutes twice a week. But keep in mind it is better to meditate twice a week than not at all.

2. Spiritual Reading

Reading spiritual literature has become a treasured compliment to my daily meditation. I feel inspired every day when I read books like Holy Shift! by Robert Holden and A Year of Miracles by Marianne Williamson. These books are written with the intent that the reader will enjoy one page a day, so as to not feel overwhelmed by commitment. It is amazing how inspired you can feel from just one page of really profound writing.

3. Practice Gratitude

Bringing more gratitude into your life is a game changer. I firmly believe that the more gratitude you express, the more the Universe will provide you to be grateful for.

Here are a few simple ways to practice gratitude:

• As soon as you open your eyes in the morning, think of one thing you are grateful for. Maybe it is simply being alive, maybe it is the sun shining through your window, or for a loved one snuggled in bed with you.
• Keep a gratitude journal. We have a family journal that we keep on the kitchen table. We take turns at dinner saying what we are grateful for and writing them down. It is a great way to model for the kids to be appreciative of the big and little things in life. I also keep a personal journal right next to my toothbrush.
• I have an alarm that goes off on my phone every day at 3pm to reminds me to stop whatever I am doing, take a deep breath and spend a minute practicing gratitude.

4. Spend Time In Nature

I live in the center of Houston, so as much as I would love to be walking on a beach or hiking a beautiful mountain everyday, it's just not possible. I have learned to appreciate what I can get, and to be mindful whenever I am outside.

I now leave my phone on the counter when I take my dogs for a walk and I have swapped scrolling Facebook for looking at the shapes in the clouds. I notice the way the breeze feels on my skin, smell the fresh cut grass and stop to admire beautiful flowers.

5. Be Open To Signs From The Universe

I don't believe in coincidences, but I do believe in the synchronicity of the universe. When things "just work out" I believe it is the universe showing us that it has our back, and is conspiring for great things to happen. Living with this outlook makes for really positive experiences to occur practically on a daily basis. Each sign feels like a gift and let's be honest — who doesn't love presents?

6. Mindful Breathing

There are so many ways you can incorporate quick breathing exercises into your life, all day long. I often find myself doing breath work at traffic lights, in line at the grocery store and when my kids occasionally really push my buttons. I call it, "hitting the pause button."

With consistent meditation you become less reactive and more responsive. I used to be really impatient, but now at the first sign of feeling triggered, I just "hit the pause button" and breathe.

Here's a quick breathing trick that's been one of my favorites:

The Sweet 16 Breath Technique

• Inhale for a count of 4
• Hold your breath for a count of 4
• Exhale for a count of 4
• Hold the exhale for a count of 4
• Repeat 4 times

What we are reading: The Art of Happiness

The Art of Happiness is a book by the Dali Lama and Howard Cutler, a psychiatrist who posed questions to the Dalai Lama. Cutler quotes the Dalai Lama at length, providing context and describing some details of the settings in which the interviews took place, as well as adding his own reflections on issues raised.

The book explores training the human outlook that alters perception. The concepts that the purpose of life is happiness, that happiness is determined more by the state of one's mind than by one's external conditions, circumstances, or events—at least once one's basic survival needs are met and that happiness can be achieved through the systematic training of our hearts and minds.

Useful APPs: Worry Time

https://au.reachout.com/tools-and-apps/reachout-worrytime

Everyone has worries pop into their head from time to time, but sometimes they won't go away and start to impact your everyday life.
ReachOut WorryTime interrupts this repetitive thinking by setting aside your worries until later, so you don't get caught up in them and can get on with your day. This means you can deal with worries once a day, rather than carrying them around with you 24/7.
Key features:
- decide on a time, place and length of time to deal with your worries each day
- when you notice yourself worrying about something, add it to WorryTime and get on with your day
- use your WorryTime to review the worries you've added and ditch the ones that no longer matter to you.

Produced in consultation with the Centre for Clinical Interventions, ReachOut WorryTime is based on cognitive behavioural techniques that are used by health and wellbeing practitioners to assist people with anxiety and stress.

Disclaimer: may be used with or without support from a registered health practitioner, but you may wish to consult with your local health or wellbeing practitioner if you are uncertain about using it.

Useful Information