Healthy Minds image 2

Here's some practical tips and skills from Wyndham City Youth Services to help you with a little self-care.

Colouring In

Colouring in has helped lower anxiety for many people. Concentrating on what you’re doing, focusing on not going out of the lines, choosing complementary colours go hand in hand in helping you to relax and visually enjoy what you are doing. The motion of colouring and shading can be considered very calming. ✏️ 📖 📚

Visit the free link to download and print free colouring in templates or do a Google search:  https://bit.ly/hmmcolourin

Purchase colouring in books from Big W, Angus and Robertson, K-Mart and even some $2 discount shops or download the App - Happy Colour Numbers.

Happy colouring and have a safe and happy week!   😊
 
Music: Tropic
Muscian: Jef

Your Thoughts Matter

Your Thoughts Matter

Healthy

This self-care tip is about changing our thinking. Sometimes our thoughts can easily turn harmful to our mental health. How can we change our thinking you ask? Well, here are some thought changers that we can use. 

Although it’s important for us to be honest with ourselves and acknowledge when something isn’t going as you planned, please remember that  your thoughts matter and the way we talk to ourselves can really impact our day.
 
It’s also important to acknowledge that we can have “intrusive thoughts” which are unwanted thoughts that can pop into our heads without warning, at any time. They're often repetitive with the same kind of thought popping up again and again (they can be disturbing or even distressing). Intrusive thoughts will be more intense than the examples above.
 
With intrusive thoughts it's recommended to acknowledge them as an intrusive thought, recognise the difference between the thought and your reality, identify what triggers the thought and implement positive changes to your day to help the thoughts lessen. If they are getting too much, its important and recommended to talk to someone about them.

Please remember Youth Services counselling team is still available, click this link for an online enquiry form: https://www.wyndham.vic.gov.au/youthandfamilycounsellingsupport 

Youth Services staff are also happy to have a chat, call 8734 1355 if you want to speak with a Youth Worker. 

Have a safe and happy week   😊

Exercise

As we know exercise is important but it doesn’t have to be high intensity all the time and why not make it fun?

Going for walks can be refreshing and we can also do things like going for a ride on our bikes, skateboarding, roller skating and scootering.

These are all great ways we can do some exercising that is fun and motivating. A lot of us listen to our favourite music while doing these activities and feel a lot better when we get home.

 

Smoothies

As we all know our food intake is very important for our body and mind. Days can get very busy and sometimes meals can be pushed aside or forgotten about or we snack.

Sometimes, it can be draining trying to think of what to have for breakfast or for a snack and we can start to eat more unhealthy food. It’s important to have foods that will help you function better for school, work, sport and other daily commitments.

Why not plan a head and make a smoothie? The ingredients are so flexible, you choose what you like. We definitely recommend popping in some yummy fruits or even vegetables to keep your body and brain happy for a longer time than a packet of chips would!

Have a safe and happy week.

Please remember Youth Services counselling team is still available, click this link for an online enquiry form: https://www.wyndham.vic.gov.au/youthandfamilycounsellingsupport

Youth Services staff are also happy to have a chat, call 8734 1355 if you want to speak with a Youth Worker.

Beach

With the weather warming up, it’s the best time to go to the beach and have some fun! 

A walk along the beach, even in winter, can be really refreshing and calming for your mind and senses. 

A lot of people find the smells of the ocean, the sound of the waves and the feeling of sand between your toes comforting when they are feeling stressed, because of the calmness.

Some people have found that the beach is so calming, they play beach sounds to help them sleep when feeling anxious.

Image Source:
Ashley  Robins – Beach
Way Out West Youth Photography Competition 2020 
 

beach

Smile

Smile

It's hard to believe it is almost Christmas.  We all hope you have break soon and get some quality time with your loved ones.

Did you know that ‘smiling’ actually helps your brain to release endorphins, which helps us to feel better internally.

Even if you feel sad and overwhelmed at times, try and think about your smile, it is easy to do and helps your brain to feel ‘better’.

More Reasons to Smile:

  • Smiling releases endorphins (natural pain reliever), serotonin (happy hormone) and dopamine (the feel good chemical).
  • Smiling makes us look younger and more attractive to others.
  • Smiling reduces stress.
  • Smiling boosts our immune system.
  • Smiling lowers blood pressure.
  • Smiling is contagious.
  • Smile lines look better than frown lines!

Have a safe and happy week! 😊

Soccer

Soccer is a sport that doesn’t just have to benefit you physically, but it can also improve your mood as the physical activity releases chemicals in the brain which trigger feelings of happiness.  ⚽️⛹️🥅⛹️‍♀️
 
Soccer is great for focusing, having fun and exercise. Focus on your footwork, the ball and calculate what is the next best move for you to make.  ⚽️
 
Tip: If you grab some chalk, you can make DIY soccer goals on your back fence. Use other household items to create little drills for yourself to practice.  ✎🥅
 
Have a safe and happy week! 😊

Music: Beach - Musician: Jef Kaale

Relax with a Bath

A bath can be nice and relaxing and can be really great for your body and mind. Soaking in a warm bath can help relieve tension in your body and help you to experience calmness. You can kick back, relax, pop a face mask on and listen to some of your favourite songs. 🛁 

Last year, the 18-25 crew got online together to make a whole heap of bath salts and bath fizz that can help you to relax whilst in the bath. You can get some product and make similar things at home – look up how to make them on the internet!

Have a safe and happy week! 😀

Special thanks to the 18-25 crew for getting on board with Healthy Mind Mondays. 👏
 
Music: Beach - Musician: Jef Kaale

Origami

Let’s talk Origami, yep that’s right ORIGAMI!   📃📰🗞️📄

Did you know that Origami can help promote good mental health?
 
Similar to cooking, folding paper into objects helps us to focus on a task at hand and many people find the process can be really relaxing.

It’s pretty cool that you can turn a piece of paper into a crane or a jumping frog!  📃📰🗞️📄
 
​Have a safe and happy week! 😊

HIIT - High Intensity Training

Let’s talk about the benefits of HIIT also known as High Intensity Interval Training. Micaela has been kind enough to create a video for you to go along with at home (see comments for step by step instructions).

HIIT involves short bursts of intense exercise, followed by recovery periods of low-intensity activity or rest. HIIT has shown to increase your metabolism for longer hours after and can improve oxygen consumption.

*It's recommended to not do this type of training every day or for longer than a 20/30-minute session, you don’t want over train, hurt yourself or be over tired. You want to feel good and get the bloody pumping*

Have a safe and happy week! 😊

 

Take a Break

Sometimes we just need a good break. We all have busy schedules, school, work, exercise, friends, sports and everything in between. ​

Some of these things do make us happy and feel good, but there can be added pressures to them as well.  So this is a gentle reminder to take a break and do something for yourself!

Here is a video of the Youth Services staff sharing their self-care strategies they are using at the moment. ​ ​As you can, see a lot of us will be doing the same and that is totally fine, you just need to find what makes you feel good.

Have a safe and happy week! 😊

Affirmation Jars

Today we are looking at the self-care strategy around creating your own personal Affirmation Jar.

Sometimes it can be hard to give ourselves some positive affirmations, especially when we are not feeling the happiest or motivated.

It is important for us to set goals and affirm ourselves. The purpose of affirmations is to help as a reminder that things are still good for us even if we feel they aren’t at the time.

It’s pretty easy and you can always get creative with it and draw pictures, pop in quotes that you love or even set goals for yourself.  That’s the great thing is that it’s your own.

To make one, all you will need is a jar, paper and pens/textas/pencils. On the paper,  write your own messages, fold it up and pop it in the jar.

If you are finding it hard to think of something to write, that’s ok. Here are two examples to start you off:
- I am doing my best
- I am grateful for all that I have

This is so when you are feeling less motivated, you can pick an affirmation from your jar to help you feel empowered.

Here are some more ideas you could use if you don’t want to use affirmations.

  • A memory jar: fill it with some of your favourite memories that occur throughout the year and open it at the end of the year.
  • If you have kids, you can make one as a family, with a partner or even a friend.
  • Travel destinations or places to go in Melbourne
  • Game/movie night options

The most important thing is to have fun with it! 😊

Music

This fortnights' Self Care Strategy is about listening to music!

This fortnights' Self Care Strategy is about listening to music!

Listening to music when you are experiencing any emotion, is something that many people can do.

With music, we are so lucky that we are able to turn to it each day, it is so accessible and there is a huge variety of genres.

We can put in our earphones and do daily tasks; go for a walk, a drive, work, go to the park and have a picnic, all whilst listening to music.
 
Many people rely on music for a bit of self-care as it’s something that’s of their own individual selection, it makes them happy and feel good.
 
Listening to music can help to reduce anxiety, as it can help you regulate your emotions and help you feel a sense of calmness.

Music can also help improve sleep quality, mood, mental alertness, and memory for some people.

This week we encourage you to listen to some of your favourite tunes whilst going about your day.

Have a safe and happy week 😊

Skin Care

Our skin can be a reflection of our mental health. A lot of us can see skin breakouts, acne, sensitivity, dryness and even redness when we are stressed or overtired. It’s important for us to take care of our skin plus it’s fun and nice to treat ourselves.

Other ways you can take care of your skin if you don’t have time to regularly use skin care is; drinking water to keep your skin hydrated, get a good night’s sleep, do some exercises and eating nutritious foods. This will help your skin glow.

Watch this quick video of Youth Services staff showing a quick skin care routine.

Have a safe and happy week 😊

Music: Beach by Jeff Kaale

Games

Playing some games with family or friends and just having some fun can be great for your brain’s health.

Playing board games and online gaming can be beneficial for behaviour and social connections and improve your self-esteem.

It's also important to make time for yourself and the company that you enjoy when you all get together and have some fun.

Gamers Den is a social program for that runs every week during the school term for young people between the ages of 12 to 17 years.  

If you’re interested in joining them online, click the links for more info:

Gamers Den Point Cook:  https://www.wyndham.vic.gov.au/whats-on/gamers-pc

Gamers Den Manor Lakes:
https://www.wyndham.vic.gov.au/whats-on/gamers-ml

Have a safe and happy week

Music: Beach by Jeff Kaale

Happy Holidays

Happy Holidays!  Youth Services hope you have a fun and safe holiday break.  We also wanted to let you know that we are now bringing you our Healthy Mind Mondays self-care tips every fortnight – so keep a lookout!

To celebrate, here’s a video of some of our favourite self-care strategies used during 2020.

Remember to stay safe and take some time out for some self-care over the school break and get out and have some fun!  We can’t wait to see you in term 3!

Music: Beach
Musician: Jef Kaale

Baking During Lockdown

We hope you are having a great start to your week and aren't feeling too bored at home.

This week’s Healthy Mind Monday Tip is to remind you to get out of your lounge room or bedroom and get into the kitchen and have some fun!  Baking can help you to take your mind off things and focus on the task at hand.

The process can be calming and let’s face it, the finished product is rewarding!  So get in the kitchen and start baking and treat yourself to some yummy snacks.

Pop Its

Pop Its are the new in thing for a lot of kids, young people and even adults.

Out with the fidget spinners and in with the pop its. The good thing about little items like these is that they can really distract you when you need it.

This allows you to concentrate on the task at hand and can keep you occupied for ages, helping lower feelings of anxiety.

These are great sensory items that can be used to calm people. Sensory tools promote regulation, improve focus and increase participation which can help with learning when used in schools

Overall sensory tools can help us to self-regulate which helps us in our daily lives.

Music: Beach
Musician: Jef Kaale

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