WHY PRACTICE BREATHING EXERCISES? When we take deep breathes it encourages us to slow down and focus on our bodies with each inhale and exhale. It helps us to relax and can even help us focus better. We also feel better to handle any emotions we have. It truly helps calm the mind and body! TIPS FOR PRACTICING When we are anxious, distracted or angry, it is difficult to learn anything new. Find a space that is calm and quiet and get into a comfortable position, either sitting or laying. Start your chosen breathing exercise! Practicing is a great self care tool!   HOT CHOCOLATE BREATHING Imagine holding a mug of hot chocolate in your hand. Breathe in the chocolate scent, then breathe out blowing on the stream to cool it down. Repeat. RAINBOW BREATHING Imagine a rainbow in the air in front of you. Move your finger from left to right to trace the rainbow while you inhale slowly through your nose. Move your finger from right to left to trace the rainbow while you exhale slowly through your mouth. Repeat as many times as necessary. STAR BREATHING (finger breathing) Spread one hand out like a star. Use the index finger of the other hand to trace the outline of the “Star hand”. Breathe in as you move to the top of a finger and breathe out as you move down.

“Friends and fresh air is food for the soul” Meet at a park, have a picnic or sit by the beach and watch the waves crashing or the sun setting. Touching base with friends and immersing oneself in nature are powerful, evidence-based ways to restore mental, emotional and physical well-being. These activities act as “Soul Food” by providing a sense of belonging, calming the nervous system and fostering a deeper connection to life.

Take a walk, go for a run, do some yoga, dance around the house or even get into the garden! Physical activity can trigger the release of “feel-good” chemicals in the brain, such as endorphins and serotonin, which research suggests can enhance your mood. It also boosts your overall fitness, which can have a positive impact on how you feel. In addition, exercise can serve as a distraction, helping you step away from and better manage negative thought patterns. https://www.healthdirect.gov.au/benefits-of-physical-activity-for-children

Taking time for yourself and selfcare isn’t selfish but it is important for your mental health and wellbeing. This could be some alone time at the beach, reading a book, doing some diamond art, listening to music, time with a pet, touching base with hobbies you love or having your hair done, a milkshake outside and enjoying the sounds of nature! These “me times” can be as short as 5mins to as long as you want.

This isn’t for everyone but writing down your feelings and thoughts help with being able to process them and to also release them, can help stop them being thought of while trying to sleep. There are some great guided journals you can buy or some websites have prompts.

Sleep is very important for your brain and feelings. It helps your brain understand what happened during the day, manage your emotions, and recharge. When you get good sleep, it’s easier to focus, stay calm, and feel happy. If you don’t sleep well, you might feel grumpy, worried, or find it hard to think clearly. Getting enough high-quality sleep is vital for overall health, mental and phyiscal. Each night, it’s recommended that: Children aged 5 to 13 get 9 to 11 hours of uninterrupted sleep Young people aged 14 to 17 get 8 to 10 hours of uninterrupted sleep To help build and maintain good sleep habits, you should: Stick to a regular bedtime and wake-up schedule Avoid screens for at least an hour before going to bed Keep screens out of the bedroom Try winding down with a herbal tea or warm milk, listen to “sleep stories” if you need help falling asleep. Links are in APPS section for Sleep meditations. Speak to your parent/carers & Dr for further help with natural supplements or medication if you need extra help.

Mindfulness is really helpful as it can help you feel calmer and deal with stress, worry, and strong emotions. It also makes it easier to focus at school and do your best. Practising mindfulness helps your brain grow in ways that support good thinking and understanding others. It can also make the part of your brain that feels fear less reactive. It can help you become more confident, get along better with others, and sleep more easily. Overall, it helps you make better choices and feel more in control of your actions and emotions. Our breathing exercise above are a great way of practicing mindfulness. Listening to nature music, being in nature, colouring in, meditation or practicing yoga/tai chi are also great ways of being in the moment and being mindful of your body.

Feeling connected to others is really important for your mental health. It helps protect you from feeling very worried, sad, or lonely. Having strong, caring relationships can make you feel like you belong, give you a sense of purpose, and help you feel safe. It can also lower stress and help you feel better about yourself. Friends, family, and your community can support you through tough times and help you stay happier and healthier over time. Do fun things together as well to build on your connections, fun things like a board game, going on an outing together, sitting around the table and sharing a meal.

Eating healthy food & staying hydrated is really important for your mental health. It helps your brain work properly and can affect how you feel each day. Good nutrition can help you feel happier, think more clearly, and have more energy. It can also help you sleep better and handle stress more easily. When you eat well, you’re giving your brain what it needs to stay strong and help you manage your emotions.

Saying NO for your mental health is so important as it helps protect yourself from burnout.

Talking to friends, family, and people you trust about your feelings is a really important way to take care of your mental health. It can help you feel less alone and more supported when things are tough. While doctors and counsellors can give professional help, support from friends and loved ones is just as important for everyday encouragement and building strength. Remember this always…. YOU MATTER! It’s also important to remember to do the things you love and that give you purpose. From art, music, baking, being with family and friends or going for a walk in nature….keep doing those things.

A mental health safety plan is a simple, personal plan that helps you stay safe when you’re feeling really upset or overwhelmed. It includes things like warning signs to look out for, ways you can calm yourself, people you can talk to, and steps to make your environment safer. You can make a safety plan using apps or templates, and it’s often helpful to create one with a trusted adult or a professional. https://www.lifeline.org.au/get-help/support-toolkit/safety-planning/beyond-now