Let’s revisit our final strategy for supporting our mental wellbeing – Have a Goal
This is the last strategy of the ten that we have been learning about. Having something to look forward to or something to work towards to a key factor in supporting our mental wellbeing.
We have been learning about the importance of setting and pursuing meaningful goals. When we make progress on things that are important to us to achieve, we are more satisfied with our lives and report higher levels of wellbeing. While no-one starts a goal expecting to fail, we will undoubtedly hit setbacks along the way.
Resilient people understand that working at something takes energy, motivation and effort. They view failure as feedback, recognise it can happen to anyone, reflect on what went wrong and try new ways to tackle the problem.
We have learned that: • Setting a realistic goal helps to motivate us • Learning to overcome setbacks helps us cope with future ones • It is important to celebrate our successes
The lockdown due to Covid-19 is slowly easing and we can now start to look forward to meeting our friends and family, going to the shops and getting our hair cut. We will all be returning to school in August and we are all looking forward to seeing you all. We will all have something to look forward to now.
There is only one goal to achieve and that is to have a great, happy fun filled summer holiday full of playing, relaxing and enjoying the freedom to things that we have not done for some time. Enjoy!
A new unit as been written to reflect the need to look after out mental health even more during the current situation with Covid-19.Please refer to the parent/carer leaflet below which would normally be sent out as a paper copy and this is why it is duplicated.
We have been learning that no matter how much we would like to, we cannot protect ourselves from change, as it is a part of life. Sometimes change can be a positive experience (e.g. exciting new opportunities) but often it brings with it disappointments, difficulties or loss.
Helping children to understand that change in life is a given, and not unique to them, can help normalise their experiences and encourage reflection on what can help us to better prepare ourselves for a future full of unknowns.
We have learnt that:
· Change is a part of life
· It’s OK not to be OK
· We have ways to look after our mental health
Expect the Unexpected Task
Use the Ten Things poster above to tell someone at home about the tools and how they help to support your wellbeing. Can you name all the tools? Which tool has helped you recently? What tool do you need to practice using?
ACTIVITY: DESIGN COMPETITION
Select one tool that is important to you and have a go at redesigning the image for it. Send it into school and explain to your teacher what tool it is, what the key messages mean and why the one you chose is important to you.
· Kindness makes a difference to ourselves and others
· Being unkind hurts others, and it hurts us too
· It is important to be kind to ourselves
You have done an amazing job over the last few weeks learning at home with your mums and dads or whoever looks after you at home. There will have been times when it has been difficult and there may have been arguments or disagreements which you will have resolved quickly. There will also have been times when you have all really enjoyed being together and spending time with one another. You will all have shown kindness to someone at home or outwith your household but now is it time to be kind to yourself.
Decide on something you are going to treat yourself with – it could be a chocolate treat, reading your favourite book, sitting outside in the sunshine drawing or doing some baking. The list is endless! Go on, choose an activity that you want to do..something that will make you happy and make you smile:-) It may even make others smile.
Being kind to ourselves improves our mental wellbeing. Treat after yourself today.
Let’s revisit strategy 8 – Look on the Bright Side
We can think about a situation in more than one way. Some of these ways can be helpful and can lead to us feeling better or finding a solution. Other ways can be unhelpful and can lead to us feeling worse and not looking for a solution. People who look on the bright side often see things more positively but they can also be better at looking for a solution.
We have learned that:
• The way you think can affect the way you feel
• There are different ways of looking at the same thing
• Focusing on what you are grateful for can help you feel better
Watch the following video about feelings and emotions.
Remember you may feel worried, upset or angry at times. If you feel like this, it is ok. It may be because you feel scared or fearful or because you do not understand something. Ask an adult to explain what is happening. Ask questions. These negative feelings will soon pass and you will start to feel more positive. You will feel happier, content or cheerful. You will look on the bright side.
The media is filled with stories of all kinds of problems in the world that the human race has caused. As a result we are often prompted, in big and small ways, to make a difference to others, our community and our world. This deliberate attempt to do a good deed, without expecting anything in return, has a very positive impact on our self-esteem.
We have learned that:
Things humans do have an impact on the world
Children can contribute to solving problems in the world
Small things can make a meaningful difference
During this time, your parents and carers have been caring for you, teaching you, providing meals and activities for you to do and looking after you. They may also have been working from home. All of you have been living in close proximity for over ten weeks. At times, this may have been quite stressful for everyone, especially your parents or carers. It is time to say thank you and to make a difference.
Choose from one of the following ideas:
make a thank you card and write a thank you message inside
make them a nice treat like a cake, a sandwich or a drink
give them a hug when they were not expecting it and say thank you
offer to do some chores around the house or help in the garden
It is just the small things that make the biggest difference. Make their day, make them smile.
When we feel ‘down’, being active is sometimes the last thing on our mind. However, in order to help us feel better, we need to live a well-balanced and healthy life. When we adopt an active lifestyle, fuel our body with proper nutrition and respect our bodies by allowing time to rest and relax, it can help to lead a longer, healthier and more fulfilling life. We have learned that:
Being active is not only good for the body but also for the mind. I have a range of hobbies and interests that I enjoy doing. Doing anything new involves taking a risk.
Download the sheet below and track your fitness activities and levels over the week. Starting today or on another date, do as many different activities aimed at keeping you active, getting fit and keeping you healthy. You may choose only one type of activity a week and see if you can improve as the week goes on or you may choose several different activities, spreading them out throughout the day.
Use the record sheet to record how you get on, how you feel, what needs to improve and to track your progress. You may need to ask an adult to help you with filling in the form. Alternatively, you may want to design your own fitness tracker, set yourself a goal and work towards achieving it over the next week or even further.
How well did you do?
How much better do you feel?
Did the physical activity improve your mental health?
At times we all feel worried. It is important to encourage children to share and talk about what they might be worried about. It can be difficult in bad times to believe that things will get better, but just like the weather, things will change at some point and better times will come.
We learned that:
At times we all feel worried
If worries are not dealt with, they can sometimes get out of control
If you are struggling, it is important to ask for help
It is really important that we talk to someone we trust when we are worried or upset about something. If we do not then a little worry can become a much bigger one. During these uncertain times, little things can worry us but we do not always feel able to talk about them openly. Why not make a worry box for your family? Using a cardboard box, decorate or cover the box, adding your own decorations. Seal the box but make sure that there is an opening for the worries to be posted. Make sure that you have a supply of paper slips and a pen or pencil placed close to your worry box for all the family to use. Agree as a family when the worries will be shared and discussed – every morning, once a week or bedtime?
Encourage all members of the family to use the worry box – they may worry about the return to school, when they will next see their teachers or friends, when will things return to normal or about moving to high school. Talking opening about these things will help….even if we do not always have the answers.
Let’s revisit strategy four of the Building Resilience Programme.
Everyone encounters a wide range of emotions every day. Becoming more aware of how we feel can have a big impact on our well being, our behaviour and our relationships with others. Learning to be more aware helps us to get in tune with our feelings and stops us dwelling on the past or worrying about the future. In this unit, we have been learning:
We all experience a range of emotions every day Sometimes we feel stressed I have ways to help me cope
We need to take a moment to look after ourselves by slowing down and doing something different. You will all be aware of the five senses – touch, sight, hearing, smell and taste.
Take a piece of paper or a whiteboard and draw out five boxes or bubbles and write the name of a sense at the top of each box or bubble. Now go on a walk and using your senses, draw or write what you have noticed for each of the senses. Is it a blackbird singing or your dad playing music? Is it the smell of your mum’s perfume or is it something cooking in the kitchen? Is it the colour of a particular flower in the garden or the clouds in the sky? Is it the taste of the sweet you are eating or is it the baking mixing spoon that you have just licked? Is it the touch of your cat’s fur or is it the touch of the ice inside the freezer?
Sometimes, we have to stop and look at the world differently, to make us see the world around us differently, to make us forgot about things right now and to focus our minds on something new so take a moment.
We have been learning that challenges, mistakes, and problems are part of everyday learning activities and social interactions. How we think about and respond to these problems has an impact on how we manage our learning and on how we handle the next problem that comes our way.
We are learning to use a growth mindset and problem-solving approaches to develop resilience strategies that will help us cope in times of challenges and setbacks.
We understand that: Who we are and what we are good at is not fixed
The way we think, feel and learn shapes our brain
I can change through the choices I make
Design a colour wheel of happy, feel good emotions. Draw round a dinner plate or use a pair of compasses to draw as large a circle as you can. Divide your circle into eight equal pieces. You can cut the circle out and fold it to make it easier. On the outside of each piece of the circle, write down a feeling that makes you feel positive about yourself and what you can do. Some examples are excited, active, happy, surprised, cheerful or creative. You will be able to think of others. In each of the different segments of the circle, draw and colour a picture or pattern to match the emotion you have chosen. Think carefully about the colours you use – are they bright, bold colours? Display your emotions wheel somewhere and every time you feel down or fed up, have a look at the wheel. What could you do to lift your mood, what colour makes you feel good, what are you good at? Think positively during these uncertain times.