11-12 wellbeing sessions

Care and connect

Short wellbeing videos and activities (approximately 3 minutes).

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

  • 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

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

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.

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

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

  • 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

  • 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

Overview

  • Identifying unhelful 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

  • 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.

Wellbeing sessions

More in-depth wellbeing activities (approximately 20 minutes).

Overview

  • Watch the presentation on Getting along in lockdown (15:14) to learn more about the different ways used by people to resolve conflict when it occurs in relationships and which way is the most effective. 

Steps

  1. As you watch the presentation you will be prompted to think about and write down your responses to these questions
    • Which conflict resolution style do you think is the best?​ Why?​ 
    • Which is your main conflict resolution style?​ 
    • Do you resolve conflict differently with different people in your life – friends, people at work, people you live with, your boyfriend/girlfriend? 
    • What are some examples of helpful/not helpful body language? ​ 
    • What facial expressions do you think would make someone feel defensive before they have heard what you have said?​ 
    • Think of one of your relationships and name at least 2 things you already do well to resolve conflict that occurs in this relationship. 
    • What are 2 suggestions from this session that you could try to help improve your conflict resolution skills?

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

  • 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

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

  • 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.

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

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

  • 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 (13:25).
  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. 
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