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Try a basic yoga sequence to start your day! It only takes a minute.

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Try a basic yoga sequence to start your day! It only takes a minute.

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Try these Indigenous sleep stories to help you nod off

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Try these Indigenous sleep stories to help you nod off

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Did you know there is a difference between emotions and feelings? Emotions are your body's response to a person or situation while your feelings are how your brain interprets them, deciding what they mean based on your past experiences of that emotion, beliefs, memories and automatic thoughts. 

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Did you know there is a difference between emotions and feelings? Emotions are your body's response to a person or situation while your feelings are how your brain interprets them, deciding what they mean based on your past experiences of that emotion, beliefs, memories and automatic thoughts. 

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Here is an explanation of growth mindset and fixed mindset. Watch to see which one you might have and how to change it to be more successful at school and life

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Here is an explanation of growth mindset and fixed mindset. Watch to see which one you might have and how to change it to be more successful at school and life

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Fixed mindset or growth mindset check out which one is you.

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Fixed mindset or growth mindset check out which one is you.

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We all have to have difficult conversations sometimes, knowing how to do it without it turning into a fight helps keep our relationships on track

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We all have to have difficult conversations sometimes, knowing how to do it without it turning into a fight helps keep our relationships on track

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Improving your ability to handle tricky conversations, manage your boundaries and communicate assertively can decrease stress, anxiety and depression levels. And anyone can learn to do it!

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Improving your ability to handle tricky conversations, manage your boundaries and communicate assertively can decrease stress, anxiety and depression levels. And anyone can learn to do it!

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When there's a lot going on it can be easy to forget to look after yourself. Here are ways to make sure you look out for number one!

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When there's a lot going on it can be easy to forget to look after yourself. Here are ways to make sure you look out for number one!

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Take care of yourself, there's only one of you!

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It's easy to get caught up in all your responsibilities, but there are lots of reasons to take the time to look after yourself. Kids Helpline is here to help you.

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Being able to deal when bad stuff happens or things aren't going your way is really important. Here are some ideas about how to help yourself be strong and get through

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Being able to deal when bad stuff happens or things aren't going your way is really important. Here are some ideas about how to help yourself be strong and get through

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When things go wrong, resilience is what helps you to cope and get through hard times. Sometimes it makes you even stronger than you were before.

What helps develop resilience?

Some things that can help develop resilience are:

Having a positive attitude

Feeling good about yourself

Having a supportive family

Helping others or 'giving back'

Developing self-awareness

Another important step to building resilience is to develop self-awareness.

It might be useful to explore:

What are my needs?

What are my goals?

What are my limits?

What is important to me?

What makes me happy?

What are my strengths?

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Building resilience: Bounce back after hard times!

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When things go wrong, resilience is what helps you to cope and get through hard times. Sometimes it makes you even stronger than you were before. Some things that can help develop resilience are: Having a positive attitude Feeling good about yourself Having a supportive family Helping others or 'giving back' Another important step to building resilience is to develop self-awareness.

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Sometimes our emotions can lead us to do and/or say things we later regret. Here are some tips on wrangling your emotions so they don't get you into trouble

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Sometimes our emotions can lead us to do and/or say things we later regret. Here are some tips on wrangling your emotions so they don't get you into trouble

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Whether you're feeling angry, sad, frustrated, lonely, or anxious - it's important to have some healthy ways to cope with these painful emotions.

Let your emotions out physically

Let your body help you express your feelings by:

Try some relaxation strategies

Help your mind and body to refocus by trying some:

Distract yourself

If your emotions are too strong to express in other ways, try to distract yourself by:

Looking up funny videos or memes

Doing something you enjoy

Talking or hanging out with friends

Was this information useful?

Help us by rating this page:

Thanks for your feedback!

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Some emotions are easier to deal with than others...

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Whether you're feeling angry, sad, frustrated, lonely, or anxious - it's important to have some healthy ways to cope with these painful emotions.

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If you feel like you're being discriminated against here's some info to help

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If you feel like you're being discriminated against here's some info to help

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Facing discrimination can take a toll on you. We talk more about what it is and ways to cope.

How does discrimination happen?

Some types of discrimination are really obvious while other types are not. But they can all still affect you. Some ways discrimination might happen is when someone:

Calls you hurtful or racist names

Treats you badly or unfairly

Commits a hate crime against you

Hurts you physically (abuse and violence)

Makes you defend who you are and what you believe in

Doesn't respect your identity, beliefs or opinions

Leaves you out on purpose

Hurts you emotionally (verbal and emotional abuse)

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Facing discrimination can take a toll on you. We talk more about what it is and ways to cope. Some types of discrimination are really obvious while other types are not. But they can all still affect you.

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Got ADHD? Here's some info to help you understand it and work with it!

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Got ADHD? Here's some info to help you understand it and work with it!

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Let’s look at what ADHD is, and explore how to cope and thrive.

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For parents: helping your teen build their self-confidence

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For parents: helping your teen build their self-confidence

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Teenagers are confronted with a variety of tough issues, and learning how to deal with them can test their confidence. Tough issues range from dealing with changes to their physical appearance to being accepted in friendship groups. This is then reflected in how they behave in public, how well they perform in school and other areas of their life, and family expectations. By becoming more accepting of themselves, teenagers become better equipped to deal with hurtful things that may damage their self-confidence.

This can help if you:

want to know what issues may be affecting your child's confidence

worry that your child is shy or not getting involved in activities at school

want to know more about how to help your child build their confidence.

Why is self-confidence important for teenagers?

Self-confidence is the belief that you'll be successful in a particular situation or at a specific task. Your child's self-confidence is related to their self-esteem, which is feeling good about yourself and feeling that you're a worthwhile person. But, having high self-esteem doesn't mean you always feel confident. Self-confidence can vary throughout life, particularly during major life changes such as adolescence. It's estimated that up to half of adolescents will struggle with low confidence levels during the early teenage years. Self-confidence helps teenagers make safe, informed decisions. Confident teenagers can avoid people and situations that aren't necessarily right for them, and to find those that are.

What does positive self-confidence look like?

There are signs you can look out for to tell if your teenager is self-confident. These include:

good posture

a relaxed walk

alert eyes

an ease at both giving and receiving praise

openness to criticism and feedback

a curiosity about new ideas

a refusal to get upset when things go differently than planned.

What are the signs of low self-confidence?

There are some things that you can look out for that may indicate that your child is lacking confidence. These include:

an awkwardness accepting praise

unconfident body language, such as walking with their head down and reluctance to make eye contact

negativity about others and avoidance of social situations

not joining in on activities

holding back in class

being shy or timid

a willingness to succumb to peer influence

an expectation that they will fail at things they try, or to not try as hard when things get tricky.

As a parent, you can give your child opportunities to fail and succeed in a safe environment. Often poor self-confidence comes from running up against adversity and not understanding how to recover from it.
You can play an important role in building your child's self-confidence. Check out some practical strategies for supporting you child.

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Self-confidence and teenagers - ReachOut Parents

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Teenagers are confronted with a variety of tough issues, and learning how to deal with them can test their confidence. Tough issues range from dealing with changes to their physical appearance to being accepted in friendship groups. This is then reflected in how they behave in public, how well they perform in school and other areas of their life, and family expectations.

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For parents: cyberbullying - what does it look like and what to do

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For parents: cyberbullying - what does it look like and what to do

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Cyberbullying and teenagers - ReachOut Parents

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Learn about what you can do if online behavior gets nasty, and how you can help your teenager.

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For parents: bullying - what does it look like and what to do

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For parents: bullying - what does it look like and what to do

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Bullying affects teenagers to a concerning extent and can happen to anyone. Around one third of Australian students say they have experienced bullying at some point. Often people feel powerless against bullying. However, as parents it's possible to take action against bullying to create safer environments for your child. Learn about what bullying is, why people do it and how to recognise bullying. Find out how to teach your child about handling bullying, and the importance of empathy and positive relationships.

This can help if you:

What is bullying?

Bullying occurs when words or actions are repeatedly used to harm someone's wellbeing. While there are times we can accidentally say or do things that are hurtful, it's important to understand that bullying is deliberate behaviour. It's done on purpose to make a person feel intimidated, threatened or powerless and is often ongoing.

Unfortunately, teen bullying can be common, particularly at school. But it can happen almost anywhere such as the workplace, at home and online.

Why do people bully?

There are many different things that can influence a person to bully others. Some common reasons include:

The motivations behind harmful bullying behaviour can often be tricky to pinpoint. It can sometimes be a combination of lots of different factors, so it's best to keep an open mind when trying to understand why a person might be using behaviours that appear to be bullying. There might be lots of other things going on for them. However, if their behaviours are negatively impacting others, they should be addressed.

What bullying looks like

Bullying can be more than just nasty looks and teasing. It can come in lots of different forms, including:

Spotting the signs of bullying

Signs to look out for if you suspect your child is being bullied include:

refusing to go to school or being anxious about going to school

doing badly in subjects they previously enjoyed and were good at

having trouble sleeping

withdrawing from social activities

having low self-esteem

missing belongings

having injuries they can't explain.

What are the effects of bullying?

Bullying effects include:

Whether your child is being bullied or is somebody who bullies, it's important to take active steps to address this behaviour. If you need further help with supporting your child through this issue, check out our list of things you can try to help your child with bullying.

Advice from a psychologist: Bullying

The teenage years can be particularly difficult for teenagers who experience bullying. They can feel isolated and afraid of the repercussions if they speak out or seek help. It can be difficult to know if your child is being bullied but there are some signs that you can look out for.

Watch the bullying educational video below to learn more about bullying and how to support your child through this difficult time. Psychologist Clare Rowe explains the impact that bullying can have on teenagers, what to look out for and what you can do if you suspect that your teenager is being bullied . Read the video transcript.

Bullying in the home

It's important to recognise bullying at home, so that you can address it and make sure your child is learning healthy and positive relationship skills. A lot of the things our children learn about interacting with others comes from behaviour learnt at home.

Our relationships are not always easy, and sometimes we may find ourselves behaving in ways that other people may find hurtful or intimidating. Try to recognise factors that might lead to bullying behaviour. By calling out and addressing behaviour at home that might be exclusionary, controlling or hurtful, you will also demonstrate good conflict resolution for your child.

What to look out for:

Look out for times when family members or friends are:

teasing people inside or outside the family

forcing people to do things they don't want to (outside of normal parental rules and consequences)

excluding people from activities

gossiping or spreading rumours about people

taking frustrations or worries out on the people around them

trying to force people to adopt their point of view.

If some of these things are happening in your family home, it is a sign there is bully-like behaviour happening. Your child could be learning to bully, or they may find the behaviour hurtful or intimidating.

Questions to consider:

Is your child frequently exposed to arguments, conflicts or relationship problems at home?

What is your child watching? What does it demonstrate about resolving problems? Maybe you could talk about what behaviours should not be translated from the tv screen into real life.

Is your family respectful and accepting of differences? How do you live by those values at home?

Is there sibling bullying? This is common, and often linked with bullying at school. How you handle fights between siblings can help them learn to relate more constructively to peers at school.

Learn more about modelling positive behaviours so you child can learn positive ways of relating and communicating with others.

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Bullying and teenagers - ReachOut Parents

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What is bullying and what are the effects of bullying on teens? ReachOut Parents answers these questions and helps parents to support their teenagers.

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For parents: how to perform a quick check in with your teen to see how they're going

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For parents: how to perform a quick check in with your teen to see how they're going

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Teenagers can sometimes be complicated, with rapidly changing moods. But with the right strategies and a healthy dose of persistence (and patience), you can learn exactly how they're feeling, and why.

The 'scale of 1 to 10' method

Ask them to answer this question

'How are you on a scale of 1 to 10?' (1 = pretty awful and 10 = awesome)

If they answered 7 or above:

If they answered 5 or 6:

Those periods of feeling neutral or a bit less optimistic than usual are a normal part of life. We don't want this to be a constant or drawn-out state, though, so a rating of 5 or 6 is actually a good opportunity to get in early.

Your teen may be going through something tough, or maybe there's no particular reason for feeling this way.

Reassure them that you care about how they're going. Ask them about how their school, friends and hobbies are going. If they share with you what's happening in their life, you can better gauge why they scored the way they did.

If they answered 4 or lower:

If there are specific issues going on - for example, school stress, friendship issues or bullying - check out our other resources for some tips that will help them to cope. If they've been a 4 or lower for weeks on end, it could be useful to ask if they want to talk about what's going on with another adult. This can be someone you both trust, like a relative or teacher, or a professional, such as a GP or psychologist. Get more info about professional support for teens.

Ask them to score themselves regularly

This will help you to spot trends and to act quickly if their low mood is persisting. Everyone is different - ask your teen how often they'd like you to check in with them.

Tips for creating a safe and trusting conversation

Let them speak

Remove distractions

Acknowledge their feelings

Give physical cues

Do: Nod, make eye contact and face your teen when you're talking to them. This shows that you're really listening.

Don't: Close yourself off with your body language, by facing away from your teen, crossing your arms, or not responding with facial expressions. This conveys that you're not that interested in what they're saying, which may prevent them from truly opening up.

It may also cause them to build up barriers in your relationship or future conversations.

Plan for later

Do: Ask them if they'd like to chat about the issue again, and lock it in. Be genuinely interested in your teen's growth and development. This will let you be present through their lives, so you'll know sooner if something is up.

Don't: Think of these conversations as a chore or turn them into lectures. Occasionally, you might want to chat about behaviour you think your teen should work on, but most discussions should be about connecting, talking and sharing with them.

And lastly, talk to them like an adult

Mutual respect is so important to teens. It might be a strange change to make, but teens respond much better when they are treated like equals. As a parent, you still have more life experience and knowledge than your teen, but speaking to them like an adult will reduce their defensiveness and lead to a more productive conversation.

No matter what, you care about your teen and want what's best for them, so making some of these small adjustments can help take you one step closer to working out what's really going on with them.

Are you after some help coping with the COVID-19 pandemic? Click here.

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Do you know how your teen is going? - ReachOut Parents

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Teenagers can sometimes be complicated, with rapidly changing moods. But with the right strategies and a healthy dose of persistence (and patience), you can learn exactly how they're feeling, and why. 'How are you on a scale of 1 to 10?'

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For parents: recognising stress in your teens and ideas on how to help

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For parents: recognising stress in your teens and ideas on how to help

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It's very common for teenagers to feel stressed out from time to time. Stress is a normal part of life and can even be beneficial in some situations.

However, if you're worried that your teen is under a lot of stress and it's been going on for a while or is affecting their day-to-day life, there are things you can do to help them.

This article can help if you want to:

learn about the causes of teenage stress

be able to spot the signs of stress in your teenager

help your teenager to manage stress more effectively.

Teenagers and stress

Stress is a normal part of life for teenagers, and can be caused by many different things.

The more you learn about teens and stress, the better you can be at modelling behaviours that can help children learn to manage it more effectively, which is a great skill for life.

Causes of teenage stress

Why are teenagers stressed? Common things that teenagers say cause them stress include:

homework and school (especially exams)

expectations and pressure to do well at school from parents and family

social relationships with friends and boyfriends/girlfriends and the issue of sex

extracurricular commitments

life challenges, such as leaving school or getting into tertiary studies or employment

lack of time - having too much to do, feeling unprepared or overwhelmed

lack of sleep.

How can you recognise that your teenager is stressed?

If you know that your teen is going through a difficult time, you can be on the lookout for changes in behaviour or things that might signal they're experiencing excessive stress.

Some signs of stress in teens include:

difficulties with sleep

fatigue

being disengaged

being anxious or panicky

being depressed

headaches or stomach aches

irritability

difficulties with concentration and focus

school refusal

changes in appetite

increased use of alcohol or drugs

withdrawal from family or friends

loss of interest in hobbies.

How is teenage stress different from stress in adults?

Teenagers have a different stress response from adults.

One study shows that teenagers release more cortisol during times of stress (which leads to physiological responses such as increased heart rate and blood pressure), and also experience greater cognitive impairment when stressed, than adults do.

In another study, high or constant levels of stress during adolescence were shown to have the potential to contribute to the increased likelihood of conditions such as anxiety or depression, or abusing drugs or alcohol.

Stress during the teenage years can mimic everyday teenage hormonal changes, so it can be difficult for teens and parents alike to pinpoint. The best thing to do in this case is speak with a GP, so they can help your teen manage how they're feeling.

Stress management for teens

It's particularly important for teenagers to learn how to manage stress. It's a regular part of life that, if not managed effectively, can significantly affect their physical and mental health beyond their formative years.

How can you help a stressed teen?

The best ways to help a stressed teen are to communicate and to provide regular support. There's plenty of tips on how to communicate effectively with your teen here.

Here are some ways you can help a stressed teenager:

Acknowledge their stress. A teen is more likely to open up and accept your support if they know you're taking what they're going through seriously.

Help them to figure out what's within their control and what isn't. Working out what you can actually have an impact on, and then learning to accept what is out of your control, can be really helpful for managing stress. If your teenager is struggling with this, ReachOut has a guide to help young people with accepting what is out of their control here.

Help them to learn some stress management techniques. You can introduce them to relaxation, deep breathing and muscle relaxation techniques, or encourage them to try mindfulness or meditation. You can learn more about these techniques here. Other helpful ideas for stress management for teens include journaling, yoga, creative expression, or spending time in nature. You could also share with them our youth guide to stress management here.

Encourage and help them to find other sources of support. While it's a positive thing if your teen is open to working with you to manage their stress, it can also be a good idea to help them find other sources of support. Encourage them to talk to family and friends, and make sure they have a strong support network around them. They could talk to a teacher or counsellor or a mental health hotline.

Read up on how to help them. Find some other ideas for helping manage teen stress here, or take a look at some more resources on teenage stress here.

Finding support for a stressed teenager

Stress can be harmful to a teen's health and wellbeing if they have been experiencing it for some time. If your child has been showing signs of stress, try our suggested strategies for supporting them.

If your child has been stressed for a long period of time, or if nothing seems to be helping, it's a good idea to seek outside help. Have a chat to a GP or encourage your teen to talk with a counsellor.

If they need someone to talk with urgently, encourager them to contact a mental health hotline such as:

Having a teenager who is having difficulties with stress can be a tough thing to experience as a parent or carer. It can be helpful to read other parents' stories about how they have coped with this, and you can also share your story in the ReachOut Parents Online Community here.

Resources for teenagers and stress

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It's very common for teenagers to feel stressed out from time to time. Stress is a normal part of life and can even be beneficial in some situations. However, if you're worried that your teen is under a lot of stress and it's been going on for a while or is affecting their day-to-day life, there are things you can do to help them.

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NSW public schools do not tolerate any kind of discrimination. If you see it or hear it at school - call it out.

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NSW public schools do not tolerate any kind of discrimination. If you see it or hear it at school - call it out.

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making mistakes is a necessary part of life...

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making mistakes is a necessary part of life...

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Here's the link to a new anti-racism resource made by Australian teens, for Australian teens. 

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Here's the link to a new anti-racism resource made by Australian teens, for Australian teens. 

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Thank you! We'll be in touch with any relevant info, and promise never to spam!

Oops! Something went wrong while submitting the form.

Aboriginal and Torres Strait Islander readers are advised that the following document may contain links to images,videos and voices of deceased persons.

This site discusses Racism, murder, rape, sexual assault, genocide, police brutality, and violence.
continue

We respectfully acknowledge the Traditional Owners of the land and their elders past, present and future. We recognise their ongoing connections to the land, the sky, the sea and waterways. We would like to acknowledge that this land - which we benefit from occupying - was stolen, and that sovereignty was never ceded. We commit, as allies, to continually amplify the voices, stories and history of Aboriginal and Torres Strait Islander people.
continue

This is a tool kit made by Australian high-school students, for Australian high-school students, that we can use to take down racism brick by brick.

We made it because we want to build a future that doesn't need anti-racism kits in the first place.

Why

How to Use

For us, as recently graduated high school students of colour, we support anti-racism because we're not happy to settle for 'not being racist'.

We want to be anti-racist - to deliberately work towards breaking down the racism we've experienced personally and institutionally in our broader communities and society.

And you should support it too. Racism certainly affects either you or the people around you. It is a root cause of serious political, social, and economic injustices in our society, and it trickles down to the day-to-day experiences of harassment and discrimination.

If you're keen and ready to learn about everything in this kit, awesome.

Go from SELF , SCHOOLS , and then SOCIETY .

This will allow you to learn about anti-racism more deeply before you act to tangibly improve your community and society.

While this kit offers many different actions you can take, we recommend you only take one or two at a time.

Taking realistic, smaller steps is key to achieving tangible change.

And when you're done reading this kit, don't stop and pat yourself on the back just yet. Stay focused. Your journey in promoting equity, diversity, and inclusion has only just begun.

For us, as recently graduated high school students of colour, we support anti-racism because we're not happy to settle for 'not being racist'.

We want to be anti-racist - to deliberately work towards breaking down the racism we've experienced personally and institutionally in our broader communities and society.

And you should support it too. Racism certainly affects either you or the people around you. It is a root cause of serious political, social, and economic injustices in our society, and it trickles down to the day-to-day experiences of harassment and discrimination.

If you're keen and ready to learn about everything in this kit, awesome.

Go from SELF , SCHOOLS , and then SOCIETY .

This will allow you to learn about anti-racism more deeply before you act to tangibly improve your community and society.

While this kit offers many different actions you can take, we recommend you only take one or two at a time.

Taking realistic, smaller steps is key to achieving tangible change.

And when you're done reading this kit, don't stop and pat yourself on the back just yet. Stay focused. Your journey in promoting equity, diversity, and inclusion has only just begun.

Existing Resources

Important Disclaimer:

We acknowledge and appreciate the ongoing work in the anti-racism space, and the many online resources which have helped us build this kit. The main resources include the following:

"Learning how to undo racism is an act of care and courage. Anti-racism training is critical if we are to build intercultural bridges and a community built on respect. I encourage you to use this resource designed by young people creating a better world."

- Annukina Warda
Author of "I'm Not Racist, But...!"
Elemental Training - www.elementaltraining.com.au

What is Racism?

It's a word that we've all heard before. But what does it actually mean?

The recently updated Merriam-Webster Dictionary Definition gives a good overview of this confusing word:

As the updated definition 2 shows, racism is racial prejudice combined with institutional power. It is one group having the power to carry out systematic discrimination through institutional power, shaping cultural beliefs that strengthen this power.

Racism is not only a belief in racial superiority, or racial prejudice. It is not just about the way people think or talk about people from different backgrounds, or about hate crimes.

It is an explicit political or social system founded on racial prejudice and the advantages it brings for the privileged group. Racism is embedded in our language, behaviours, and institutions, and continues to mould unequal power relations.

Project Implicit Bias gives us a sense of our subconscious bias. Created by Harvard researchers to investigate implicit social cognition, taking the test will give roughly approximate your subconscious bias towards not only racial minorities, but other groups as well.
take the quiz

rac·​ism | \ ˈrā-ˌsi-zəm

‍ Definition of racism

‍1: a belief that race is a fundamental determinant of human traits and capacities and that racial differences produce an inherent superiority of a particular race

‍‍ 2
a: the systemic oppression of a racial group to the social, economic, and political advantage of another

‍ b: a political or social system founded on racism and designed to execute its principles

So who is Racist? What is Anti-Racism?

While you may not be 'racist' in the immediate sense, Ibram X. Kendi, American author, professor, anti-racist activist and historian of race, suggests a new way of looking at the word 'racism'.

He argues that you are either racist or anti-racist, because racists aren't only those that loudly shout racist slurs or stubbornly hold onto racial prejudices. To explain:

"One either allows racial inequities to persevere, as a racist, or confronts racial inequities, as an antiracist. There is no in-between safe space of 'not racist.' The claim of 'not racist' neutrality is a mask for racism."

- Ibram X Kendi
How To Be An Anti Racist

Social stereotypes about certain groups of people that individuals form outside their own conscious awareness. Everyone holds unconscious beliefs about various social and identity groups, and these biases stem from one's tendency to organise social worlds by categorising. Unconscious bias is much more common than conscious prejudice and often incompatible with one's conscious values. Certain scenarios can activate unconscious attitudes and beliefs. Biases may be more prevalent when multitasking or working under time pressure. For example, ask yourself:

Do I have an automatic reaction or impression about this person or action

Am I making rash judgments without knowing more?

Am I treating their motives at their worst case rather than best case?

Are these responses often to just these groups?

Now that we've run through the basics, dive deeper and see how you can dismantle racism within your SELF , your SCHOOL , or your SOCIETY

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Thank you! We'll be in touch with any relevant info, and promise never to spam! Oops! Something went wrong while submitting the form. Aboriginal and Torres Strait Islander readers are advised that the following document may contain links to images,videos and voices of deceased persons.

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If you're feeling stressed, angry or anxious use this grounding technique to calm your mind. Focus your attention and notice...

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If you're feeling stressed, angry or anxious use this grounding technique to calm your mind. Focus your attention and notice...

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Be kind about your body and be kind about others body's because 

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Be kind about your body and be kind about others body's because 

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Or try this 10 minute shadowboxing routine...

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Or try this 10 minute shadowboxing routine...

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10 min FAT LOSS Shadowboxing Workout for Beginners at Home (Follow Along!) (2020)

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5 Minute Muay Thai Shadow Boxing Workout At Home (Follow Along!)

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Want to try yoga? Here's a quick beginners class.

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Want to try yoga? Here's a quick beginners class.

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Yoga For Beginners _ Trainer of the Month Club _ Well+Good

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Working on each of these factors (positive emotion, engagement, relationships, meaning and accomplishment) can help us flourish in all aspects of life.

What can we do to improve our wellbeing?

It's good to know there are lots of things we can do to enhance our wellbeing. These skills are now being taught in some schools and to business leaders across the world.

We can all learn new ways to feel more positive emotions, have stronger relationships, and find meaningful work.

The following elements all contribute to wellbeing and resilience:

finding your strengths and using them

flow

mindfulness and meditation

yoga

gratitude

lifestyle - sleep, exercise and diet.

Finding your strengths and using them

Positive psychologists have found that some of the happiest people on the planet are those who have discovered their unique strengths and used their strengths for a purpose that's greater than their own personal goals or benefit. In wellbeing theory, there are 24 strengths that underpin PERMA. These fall under the following six categories:

Wisdom (creativity, curiosity, judgment, love of learning, perspective)

Courage (bravery, perseverance, honesty, zest or enthusiasm)

Humanity (love, kindness, social intelligence)

Justice (teamwork, citizenship, fairness, leadership)

Temperance (forgiveness, humility, prudence, self-control)

Transcendence (appreciation of beauty and excellence, gratitude, hope, humour, spirituality)

Interestingly, these six categories are valued in almost every culture.

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Wellbeing resources and information - Black Dog Institute

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Working on each of these factors (positive emotion, engagement, relationships, meaning and accomplishment) can help us flourish in all aspects of life. It's good to know there are lots of things we can do to enhance our wellbeing. These skills are now being taught in some schools and to business leaders across the world.

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understanding anxiety - it might not be what you think...

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understanding anxiety - it might not be what you think...

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Feeling anxious is one way our bodies keep us safe from danger.

But sometimes we can become overly worried and if it affects daily life, it may be an anxiety disorder.

When we're very anxious, we have intense feelings of worry or distress that are not easy to control. Anxiety can interfere with how we go about our everyday lives, and make it hard to cope with 'normal' challenges.

Anxiety is the most common mental health condition in Australia. Up to one-third of women and one-fifth of men will experience anxiety at some point in their lives.

When you have an anxiety disorder, it has an impact on your life that's so marked that it makes it hard to go about your daily activities and responsibilities.

Sometimes severe anxiety can develop over time and we may not notice how it's affecting us. Someone else may notice first.

Signs and symptoms

While there are many types of anxiety disorder, there are some common signs and symptoms.
You might be feeling:

very worried or afraid most of the time

tense and on edge

nervous or scared

panicky

irritable, agitated

worried you're going crazy

detached from your body

feeling like you may vomit.

You may be thinking:

'everything's going to go wrong'

'I might die'

'I can't handle the way I feel'

'I can't focus on anything but my worries'

'I don't want to go out today'

'I can't calm myself down'.

You may also be experiencing:

sleep problems (can't get to sleep, wake often)

pounding heart

sweating

'pins and needles'

tummy aches, churning stomach

lightheadedness, dizziness

twitches, trembling

problems concentrating

excessive thirst.

When these constant repetitive thoughts and feelings take over, we can feel overwhelmed, lose sleep, feel exhausted, and start to avoid social situations. Some of these symptoms can also be signs and symptoms of other medical conditions, so it's always best to see your GP so they can check them properly.

Types of Anxiety

Severe anxiety is a feature of a group of mental health disorders including:

generalised anxiety disorder

social phobia

panic disorder

specific phobia

separation anxiety disorder

agoraphobia

It's important to seek help to manage severe anxiety. There are many effective treatments for anxiety, and you can feel better.

While post-traumatic stress disorder (PTSD) and obsessive compulsive disorder (OCD) may have a significant anxiety component, they are no longer grouped with the above anxiety disorders.

PTSD is now included in the trauma and stress-related disorders category and OCD is now included in the obsessive-compulsive and related disorders.

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Information about Anxiety - Black Dog Institute

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But sometimes we can become overly worried and if it affects daily life, it may be an anxiety disorder. When we're very anxious, we have intense feelings of worry or distress that are not easy to control. Anxiety can interfere with how we go about our everyday lives, and make it hard to cope with 'normal' challenges.

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Join the mental fitness challenge to feel better, happier and more in control!

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Join the mental fitness challenge to feel better, happier and more in control!

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Six weekly challenges to help you improve your mental fitness, increase your happiness, reduce stress, improve your friendships and your focus.

Each completed week rewards you with a token. Collect three or more of the same token to go in the draw for 1 of 6 $50 vouchers for your favourite brand.

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BITE BACK is an online interactive space where you can learn how to amplify the good stuff in life! Through our activities, videos and fact sheets you can learn how to increase your levels of wellbeing, deal with stress and harness your strengths so you can live your best life.

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Communicating well can help you to maintain good relationships, avoid conflict and even increase your likelihood of getting what you want.

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Life just feels easier when you can communicate well with your parents/carers. It can be tricky to know how to feel heard when it seems like your parents/carers aren't listening to you. These communication tips will help you get your message across.

1. Time it right

Timing is everything. Whether you're after some emotional support or something else, you've got to get the timing right. Tune into what's going on in the family, and pick a time to talk when your parents/carers aren't stressed or distracted by other things. It may be easier to have a conversation when you're in the car, rather than during the morning when everyone is trying to leave the house. It also helps to start with an opener like, 'Hey, do you have time for a chat today?'

If you're in a crisis or need urgent help, then this doesn't apply - just go for it.

2. Use 'I' statements

This one is genius. Instead of saying, 'You don't care about me at all', try this: 'I feel really upset when [insert issue here].'

When you use 'I' statements, you're taking responsibility for your own emotions, instead of trying to 'blame' them on someone else. When you use the 'you' word, it can make the other person feel attacked, and so they'll be far less likely to listen to you.

The short version: 'I' = constructive conversation; 'You' = potential argument.

3. Take the pressure off

The 'no pressure' approach to communication can work really well. Here's how you do it: 'Hey, I wanted to talk to you about [insert issue here], but I don't need an answer right now. I just want to put it out there for you to think about and get back to me when you're ready.'

This approach can work because it's less demanding than a straight-up request. It gives your parents/carers time to think an issue through in their own time. Plus, it shows that you're being patient, reasonable and mature.

4. Try some active listening

If you want your parents/carers to listen to you, you kind of have to listen to them, too. Active listening is a great technique that shows others you're listening to their point of view. Here's how you do it:

When they say, 'I'm sick and tired of asking you to clean your room. It's disgusting!', don't jump in and interrupt them mid-sentence. Take a breath and try saying something like, 'I hear that you really want me to clean my room. I'll try hard to be better at that.'

When you indicate to someone that you've heard what they've said to you, it really brings down the tension in a conversation.

5. Take a break and try again

Despite all your efforts, sometimes things can just get really heated. The next time you notice a conversation with your parents/carers is heading toward an argument, stop and take a break. Collect your thoughts and think about how you'd like to be talked to. Once things have chilled out a bit, you can try again with this new strategy.

Everyone loses their cool every once in a while. If you regret something you said or did when you were angry, own up to it and say sorry. This shows that you're willing to take responsibility for your actions, and your parents will be more likely to trust you.

If you've tried a few times and feel like you're getting nowhere, think about who else you can talk to - a friend, maybe an aunty or uncle, or a teacher.

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5 ways to get your parents to really listen to you

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Life just feels easier when you can communicate well with your parents/carers. It can be tricky to know how to feel heard when it seems like your parents/carers aren't listening to you. These communication tips will help you get your message across. Timing is everything.

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Taking time out isn't always easy. To help, check your chill style.

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Taking time out isn't always easy. To help, check your chill style.

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Making time to chill out can keep you happy and well and prevent burnout. Take our quiz and get new ideas for chilling out based on your chill style.

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This means you can do something different next time.

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help for general wellbeing app - onlyhuman

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help for general wellbeing app - onlyhuman

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help with low mood and anxiety app - moodmission

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help with low mood and anxiety app - moodmission

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help with a break up app - break up shake up

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help with a break up app - break up shake up

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A little bit of me time to calm the mind and body