Student Wellbeing
Navigating Life’s Challenges
Incorporating Principles of Acceptance and Commitment Therapy (ACT)
I recently attended an Advanced Level workshop on ACT for Depression and Anxiety Disorders, facilitated by Dr Russ Harris - one of Australia’s foremost practitioners and trainers in ACT.
While ACT is one of the methods of Psychotherapy we use during our College Counselling sessions with students, the principles of ACT helps any of us deal with life’s inevitable challenges.
Whether we're feeling stressed about exams, worried about friendships, or are unsure about the future, ACT offers us valuable tools to help build a fulfilling life by focusing on what's important to us.
Here are the main principles of ACT and how they can help you thrive:
Acceptance: Embracing Your Emotions
Life is full of ups and downs. It’s normal to feel stressed, anxious, or sad sometimes. Instead of trying to get rid of or avoid difficult emotions, ACT teaches us to accept them. Pushing away bad feelings only makes them stronger. When you allow yourself to feel what you’re feeling, it becomes easier to manage. So next time you’re nervous about a test or feeling overwhelmed, remind yourself, “It’s okay to feel this way. This is part of being human.”
Cognitive Defusion: Unsticking from Your Thoughts
Have you ever noticed how your mind can get stuck on negative thoughts, like "I'm not good enough" or "I’ll never succeed"? ACT encourages you to take a step back from these thoughts and see them for what they are - just temporary thoughts, not facts. You might even imagine your thoughts as leaves floating down a stream or clouds passing in the sky. This can help you let go of unhelpful thinking and focus on what really matters.
Being Present: Focusing on the Now
It's easy to get caught up in worries about the future or regrets about the past. ACT reminds us to stay grounded in the present moment, where life is actually happening. You can practice mindfulness by simply paying attention to your breathing, noticing the sights and sounds around you, or focusing on the task at hand. By being present, you can reduce stress and improve your concentration, whether you're in class or hanging out with friends.
Self as Context: Understanding Your True Self
Sometimes, we define ourselves by our problems - “I’m an anxious person” or “I always fail at things.” ACT helps us see that while we may have difficult experiences, they don’t define who we are. You are more than your struggles. You are the one experiencing them, but they don’t control you. Knowing this allows you to make choices that reflect who you truly want to be, not just how you feel in the moment.
Values: What Matters to You?
ACT encourages you to think about your values - what’s truly important to you in life. Is it being a good friend? Doing your best in school? Helping others? When we live in line with our values, life feels more meaningful. So, when you’re making decisions, ask yourself, “Is this action moving me toward the person I want to be?”
Committed Action: Taking Steps Toward Your Goals
Once you know your values, it’s time to take action! Even small steps can make a big difference. Let’s say you value kindness, but you’ve had a fight with a friend. A committed action might be reaching out to apologise, even if it’s hard. Or if you value doing well in school, it might be setting aside time each day to complete homework tasks and study. ACT teaches us that progress matters more than perfection. Keep moving in the direction of your goals, one step at a time.
Putting It All Together
ACT isn’t about getting rid of stress, anxiety, or negative thoughts - it’s about learning to handle them in a way that allows you to live your best life. By accepting your emotions, staying present, letting go of unhelpful thoughts, and focusing on your values, you can take meaningful steps toward becoming the person you want to be.
If you ever feel overwhelmed, remember that help is always available. Reach out to a friend, trusted adult or consider whether you would benefit from professional support in the way of scheduled Counselling Sessions. We're always here to help.
For further information on this, please contact Scott Cadby on 9582 5999 or sc@stbedes.catholic.edu.au
Scott Cadby PACFA Reg. Clinical (21605)
Psychotherapist
BA (Psych) MPsychotherapyCouns
Term 4 Free Immunisations - Years 7 and 10
The Department of Health offers free vaccines provided by theNational Immunisation Programeach year to students in Year 7 and Year 10.
- Year 7 students can get their free immunisation for HPV and Diphtheria/Tetanus/ Whooping Cough.
- Year 10 students can receive their free immunisation for Meningococcal ACWY.
If your child missed out on vaccinations at school this year, it's not too late to get vaccinated. Free adolescent vaccines can be accessed at your local council immunisation service, GP or pharmacist immuniser.
You can check your child’s immunisation history statement on the Australian Immunisation Register via your MyGov account. Children over 14 years of age can access their own immunisation history via MyGov.
Social Media Safety
Social Media is an important tool to help students stay connected, communicate and express themselves. To help students have positive and safe online experiences, the Victorian Government has provided information about online safety and advice about what to do if anything goes wrong.
How secondary students can have a healthy relationship with social media, recognise online exploitation and what to do if something goes wrong online.
Helps parents and carers support their child to be safe online, recognise signs they need help and know what to do if they have an unsafe online experience.
The responsible use of Digital Technologies for schools is to engage with digital technologies in a safe and responsible manner, ensuring cybersafety and supporting student learning.