Healthy routines including exercise and sleep, a positive mindset and seeking support are all great ways of maintain a healthy body and mind. This page has top tips and actions to support your well-being. If you ever feel your well-being is suffering then please speak out with a friend, family member or to a trusted adult in school.
We can refer you to a number of support services that can help
- Routines and organisation
- Breakfast club
- Homework club in DGO1 Tuesdays and Thursdays (you can print for free and help and advice)
- Counselling (drop in every lunchtime next to the pastoral offices)
- School nurse
- Drop in on the pastoral office at break or lunch
- Use the compass button on the website to report any worries or seek advice
HOW TO START THE DAY IN A GOOD WAY
One of the most important parts of a routine is having a good start to the day. Try these things when you wake up:
1. Give yourself more time in the morning – set an alarm at the same time everyday and give yourself an extra 10 minutes so you don’t need to rush 2. Take a few minutes after you wake up to ask yourself how you’re feeling 3. Drink a glass of water to kick start your body and mind 4. Shower or splash your face with cool water to wake you up 5. Always have breakfast 6. Take 5 deep breaths, in through your nose and out through your mouth 7. Do some relaxing morning exercises.
WAYS TO FEEL CALMER
Try one of these things every day:
- Be kind to yourself.
Think about what you’d say to a friend if they were in your position.
- Check your basic needs.
Think about whether you’re hungry, thirsty or tired – and eat, drink or rest if you need to.
- Focus on things right now.
If you’re feeling overwhelmed or angry, take yourself out of the situation by pausing for 30 seconds and feeling your feet firmly on the ground or your back against a chair.
- Take a break.
Make time to listen to music, go for a walk or have a chat with family or friends.
- Take deep breaths.
Take 5 deep breaths in through your nose and out through your mouth.
- Be kind to other people.
Help yourself to feel proud or good by doing a random act of kindness like offering to wash up, make someone a cup of tea or get involved in volunteering.
- Learn to say no. Think about yourself before others – if someone is taking up a lot of your time and it’s making you stressed or upset, let them know when you need a break.
GETTING TO SLEEP
When you’re struggling to get to sleep it can have a big effect on you. It can make it harder to concentrate during the day, or make you feel low and less able to cope.
There are lots of things that might make it difficult to get to sleep, including:
- struggling with difficult feelings or memories
- worrying about homework or exams
- difficulties at home
- having an unhealthy routine or diet.
Things to try right now:
- get into a comfortable position
- take some slow, deep breaths
- listen to calming music or white noise
- close your eyes and picture yourself in your favourite place
- when you feel comfortable, turn off your phone.
The power of kindness
If we all try to be kind this is supports our well-being and that of everyone else. When you do a kind act you feel great and when you receive an act of kindness it is an instant mood booster.
As a school we are promoting and supporting anti-bullying week that is being run by the anti-bullying alliance and the theme is one kind word.