Wellbeing
Is This The New Normal?
For students around the globe, life has changed drastically.
Not only is the learning environment different for the students, but the structure of their days has altered too. While their educational needs are being met through distance learning, they may be missing the accepted personal exchange with their peers at school, the interaction through team sports and activities, and even with their teachers.
Without exception all wish to go back ‘to normal’, but they are apprehensive of the ‘when’.
Such uncertainty and isolation stretched over a long duration may cause anxiety for some students and it may lead to boredom for others. It may be difficult for a few to accept the current situation and feelings of resentment and unhappiness may cloud their days.
Below is some useful information to assist students in navigating their way through the pandemic with courage, resilience and hope.
Peer Support Group
The issues of adolescent mental health have become the scourge of our modern society. There is little empirical research data available as to why the rates of depression are growing amongst young people, but it would seem that whilst we have never had better education, travel and material wealth, our levels of human morale have never been lower.
The Peer Support Group (PSG) was formed by our senior student body to offer all students a confidential listening ear. It is not a counselling service, but somewhere to go when things get difficult - when you feel as if no one cares, or you have no voice. The PSG Group is not here to provide answers, nor solutions. They are not counsellors, but 'Peer Mentors' - someone from the school who is there to listen to students and support them, no matter what the difficulty. You are NOT alone.
This initiative is a student-led discussion group, each of whom offers their services as a listening ear, does not judge, blame, or be critical. We simply listen. This philosophy is well-researched and has proven to be one of the most effective methodologies for encouraging young people to openly and confidentially discuss their worries and fears.
We are all Grade 12 students who have received training for empathy and listening skills. PSG offers you a comfortable atmosphere to talk and be listened to, and to know that there is a place of safety where you can be you. You will receive no caustic comments nor judgement, all you need to do is contact one or as many of us as you may wish.
As your Peer Mentors we can be contacted are below; each of us has a confidential and discrete email address and each has the authority to host their own ‘Teams’ meetings. We are here for you.
[email protected] - Krishna, Grade 12
[email protected] - Aanandita, Grade 12
[email protected] - Pranav, Grade 12
[email protected] - Vedanshi, Grade 12
[email protected] - Aaryani, Grade 12
[email protected] - Mahi, Grade 12
‘Smile, breathe and go slowly.’ – Thich Naht Hanh
All of us experience stress or some amount of anxiety from time to time. On certain occasions anxiety can help us perform better by making us feel alert and motivated like before a football match or an examination.
Anxiety comes and goes – but under the current circumstances it may affect us more than the usual. We may find ourselves worrying most of the time and may have trouble concentrating and paying attention to our assignments.
Everyone experiences anxiousness differently, but there are some common signs. We may find our body muscles tensing up and we may be breathing faster; or our hearts may be racing; or we may start sweating or have butterflies in the stomach. We may find ourselves tapping our feet or biting our nails or there may be just a feeling of dread. Occasionally our anxiety may escalate to reach a tipping point where we are not able to think clearly or make good decisions.
Rather than avoiding it, it is best to find ways of coping that are helpful - like journaling, meditation or talking with friends. As we acknowledge our anxiousness, we begin to become aware of our thought process and what our triggers are. When we are worried, it is our thoughts that race, that could be triggered by a change in our physical environment, our social or family relationships, or the pressure of our academic performance. Our mind can summon up a whole possibility of situations, unpleasant outcomes, fears and “what ifs.” But most of this “thought traffic” is related either to the past or the future – not the present.
To pull our mind away from ‘our thoughts’, may sound simple but it is easier said than done.
This is when relaxation exercises can come to our rescue. We can easily use the proven techniques to calm our mind and bring it back to the present moment, where it belongs. It is upon us to take action to help calm ourselves by cultivating a feeling of safety within. Just like all new skills, relaxation exercises require practice. The first few times we try them, they may help only slightly, but with repetition these can help greatly reduce our anxiety and stress. These exercises can be done anywhere, and they WORK!
Breathing is one of the most fundamental aspects of life, yet so many of us take it for granted. It is something that just happens on its own. And it does, regardless of our awareness of it. Little do we realise that if we pay attention to our breathing, we can control the pattern, increasing or slowing the pace at will. This control provides us the ability to calm our minds. It is scientifically proven that we can calm our mind when we draw attention to our breath. Our mind is diverted from our troublesome thoughts as it shifts focus to the breath.
We may practice the exercises in between lessons or during study breaks for improved focus and to become well equipped to cope with the pressures of academic deadlines. When we understand how to manage stress, we become more resilient, be better with our relationships and tackle new challenges with ease.
Remember then: there is only one time that is important—now! It is the most important time because it is the only time when we have any power. Leo Tolstoy
Mindfulness
The term 'mindfulness' has been around for some time but has gained a wider audience more recently. What does it mean?
Simply put it means ‘living in the now’.
It means paying attention to the present moment without any judgement.
Stress and anxiety levels have never been higher than in current times. Our fast-paced competitive life leaves little room for reflection or relaxation as we move from one task to another. There is always something to do next, so our mind is constantly absorbed in preparing, planning for the next rather than being in awareness of the present. On other occasions our mental commotion could be related to past conversations or events that have already taken place – remembering, analysing. The Buddhists have the perfect phrase for it - the Monkey Mind as it jumps from one thought to another in an automated mode without our awareness.
These mental flights into the past or future wear us down, leaving us too exhausted to enjoy or focus on the present. Mindfulness is about stilling the mind. Since we are mindfully concentrating physically and mentally on the current task - be it walking, eating, listening to someone, or writing our assignments or planning our schedule, there is little room for retreat or speculation. Thus, being focused thwarts disengagement from the task and provides motivation for a better performance. We are alert and give our creative best to the job on hand.
Evidence shows that Mindfulness calms us as it averts the feeling of being overwhelmed by thoughts of what is going to happen or what has happened. It is a simple way to boost our emotional wellbeing, stay healthy and acquire coping skills to deal with anxiety or stress. It helps with learning, decision-making, emotional intelligence, self-confidence, and connectedness to others.
Does Mindfulness imply that we do not think of the past or plan for the future? Not at all. It suggests that we need to balance the past, the present and the future. To get to this healthy balance, try to keep these guidelines in mind:
How to be Present and Live in the Moment (positivepsychology.com)
- Think about the past in small doses, and make sure you are focusing on the past for a reason (e.g., to relive a pleasant experience, identify where you went wrong, or figure out the key to a past success).
- Think about the future in small doses, and make sure you are focusing on the future in a healthy, low-anxiety way (e.g., don’t spend time worrying about the future, think about the future just long enough to prepare for it and then move on).
- Stay in the present moment for the vast majority of your time.
Mindfulness isn’t difficult, we just need to remember to do it. Sharon Salzberg
This popular grounding technique will take you through your five senses to help remind you of the present. A calming technique that can help you get through tough or stressful situations.
HOW TO DO IT
Take a deep belly breath to begin.
5 - LOOK: Look around for 5 things that you can see and say them out loud. For example, you could say, I see the computer, I see the cup, I see the picture frame.
4 - FEEL: Pay attention to your body and think of 4 things that you can feel and say them out loud. For example, you could say, I feel my feet warm in my socks, I feel the hair on the back of my neck, or I feel the pillow I am sitting on.
3 - LISTEN: Listen for 3 sounds. It could be the sound of traffic outside, the sound of typing or the sound of your tummy rumbling. Say the three things out loud.
2 - SMELL: Say two things you can smell. If you are allowed to, it’s okay to move to another spot and sniff something. If you cannot smell anything at the moment or you can’t move, then name your 2 favourite smells.
1 - TASTE: Say one thing you can taste. It may be the toothpaste from brushing your teeth, or a mint from after lunch. If you can’t taste anything, then say your favourite thing to taste.
Take another deep belly breath to end.
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