Wellbeing

WELLBEING through the School Holidays

As the holidays approach we hope you will take some time to relax and recharge ready for Term 4. School life is busy and can be stressful, so taking some down time is important. 

Supports available through the holidays (and always)

While school staff are not available to offer you supports through the holidays, this does not mean you are without support. If you are feeling stressed, upset, worried or just want someone to talk to, please remember you can contact the below supports and/or speak with a trusted adult.

Headspace provides mental health support for young people 12-25 years. P: 1800 650 890. Open 9am-1am daily (AEST).

Kids Helpline provides 24 hour phone counselling support by calling 1800 55 1800.

Youth Beyond Blue offers resources and support for young people dealing with stress, anxiety or requiring wellbeing support. For phone support call 1300 22 4636 or visit https://www.youthbeyondblue.com/

Lifeline provides 24 hour phone and online support for people experiencing emotional distress. For phone support call 13 11 14.

Suicide Call Back Service offers 24 hour phone or online chat services to people affected by suicide or feeling suicidal. For phone support call 1300 659 467.

Remember, if you or someone you know needs urgent assistance or is at risk of harming themselves or others, please contact 000 to speak with police/ambulance/fire services.

Below are some helpful wellbeing resources and holiday activities.

Tips for stay healthy and look after yourself over the holidays: https://headspace.org.au/youngpeople/how-to-stay-healthy-over-the-holidays/

Tips for good mental health: https://headspace.org.au/young-people/tips-for-a-healthyheadspace/

For all:

• Be You support services infographic access here
• 13YARN Aboriginal and Torres Strait Islander Support – Crisis line

For all students

• headspace Healthy headspace Action Plan
• headspace How to help a friend going through a tough time
• Reach Out Helping friends
• Reach Out Ways to chill for cheap
• If your friend is not okay click here
• e-headspace flyer click here
• You can find a variety of other headspace factsheets here.

It can also be useful to have some information available about what to expect when receiving support online or phone, such as:

• Reach Out’s video about ‘What happens when I call a helpline?’ 
• Reach Out’s factsheet ‘How to call a helpline’

Work and Study Support

• headspace Work and Study Programs support 15-25-year-olds to plan a career, find employment or work towards further education access here: Work and Study Program and Career Mentoring Program.

This information would also be helpful for parents of Yr. 12 students

For all parents

• Headspace Keeping healthy over the holidays - for friends and family 
• Telephone support: Parentline NSW 1300 1300 52- Information relating to older children can be found here
• Parentline has tips and advice around a range of topics that can assist parents in supporting young people 
• Head to Health is a go to place to help you find information, services and resources to help yourself or your young person. 
• Reach Out has tips to support teenager wellbeing 
• BeyondBlue has some tips on Supporting healthy home and habits 
• Beyond Blue also has some practical tips on how to start conversations when you are worried about your young person.

Helping Your Teen Maintain Good Hygiene: Tips for Parents

The teenage years are a time of rapid change—physically, emotionally, and socially. As young people grow, personal hygiene becomes more important than ever. Establishing good hygiene habits not only supports physical health but also boosts self-esteem and confidence, especially as teens begin to navigate more social and peer-related situations.

Why Hygiene Matters for Teens

During puberty, hormonal changes can lead to increased sweating, oilier skin and hair, and body odour. Teens also become more self-conscious about their appearance and how they are perceived by others. Supporting them to develop good hygiene habits sets the foundation for lifelong health and self-care.

Key Hygiene Practices for Teenagers 

Here are the basic hygiene practices all teens should follow: 

• Daily Showering: Encourage daily showers or baths, especially after physical activity. Focus on using soap to clean the armpits, groin, and feet thoroughly.
• Deodorant/Antiperspirant: Teens should apply deodorant or antiperspirant each morning and after showering to manage body odour. 
• Hair Care: Hair may become greasier during puberty. Washing every 2–3 days (or more frequently, depending on hair type) can help. 
• Oral Hygiene: Brushing teeth twice a day and flossing daily is essential to prevent tooth decay and gum disease. 
• Skincare: Encourage gentle cleansing of the face twice a day to manage acne and oily skin. Teens should avoid harsh scrubbing or picking at spots. 
• Nail Care: Regular trimming and cleaning under nails helps prevent bacteria build-up and reduces the risk of infection. 
• Menstrual Hygiene: For menstruating teens, provide information about pads, tampons, or menstrual cups, and encourage changing them regularly and maintaining cleanliness during their period. 
• Clothing: Encourage wearing clean clothes and underwear daily. Shoes and socks should be kept dry to avoid foot odour and infections.

Tips for Supporting Your Teen

It’s common for teens to need reminders and guidance, especially if hygiene hasn’t been a focus before. Here’s how parents can help: 

• Create a Routine: Help your teen build hygiene into their daily schedule—morning and night routines work well. 
• Be Discreet and Respectful: Approach hygiene conversations privately and calmly to avoid embarrassment. 
• Offer the Right Supplies: Stock the bathroom with age-appropriate products like facial cleansers, deodorant, and body wash, and allow them to choose their preferred scents or brands. 
• Model Good Hygiene: Set a good example by maintaining your own hygiene routines. 
• Avoid Shaming: If your teen struggles with hygiene, avoid criticism. Instead, ask gentle questions and offer support or guidance. 
• Talk Openly About Changes: Provide accurate, age-appropriate information about puberty and reassure them that these changes are normal. 
• Make it Part of Independence: Frame hygiene as part of growing up and taking responsibility for their own well-being.

Encouragement Goes a Long Way

Remember, developing habits takes time. With patience, understanding, and encouragement, your teen will gain confidence and learn to manage their hygiene as part of becoming a healthy and independent young adult.

More information can be found at: 

https://raisingchildren.net.au/pre-teens/healthy-lifestyle/hygiene-dental-care/hygiene-preteens-teens  https://www.healthdirect.gov.au/personal-hygiene-for-children 

Tips for washing your teenager’s smelly clothing!

Tip #1: Use a Killer Cleaning Combo 

The following “recipes” remove the sweat smell from clothes and extend their lifespan: 

Vinegar: Add one cup of vinegar to a bucket of cold water and soak your smelly clothes for up to 30 minutes. 

Baking Soda: Add one cup of baking soda to your wash load with your detergent and wash in cold water. 

Lemon Juice: Squeeze the juice of one lemon into your wash load to extinguish odour-causing bacteria. 

Detergent: Add one ounce of detergent to a bucket of cold water and let clothes soak for up to 30 minutes. If none of the above steps help initially, try soaking your clothes in lukewarm water with two cups of baking soda for at least 24 hours, then wash as usual.

After pre-treating with one of the above methods, wash your clothes with a heavy-duty detergent designed to remove sweat and body oil. 

Pro-tip: For best results, check your clothing’s care tags for special instructions before attempting any of these cleaning methods. Some fabrics may shrink or fade if laundered improperly.

Tip #2: Turn Your Clothes Inside-Out Before Washing

It’s no secret that most smelly bacteria come from dead skin cells, body oil and sweat. Turning your clothing inside-out before washing exposes your clothing’s dirtier side to cleaning products directly. Plus, your clothes might already be inside out after you’ve taken them off, so leave them like that – who needs the extra work anyway?

Pro-tip: Keep in mind that some fabrics retain smells more than others. Polyester is notorious for holding on to scent. Synthetic, moisture-wicking fabrics also tend to retain odour more than natural materials like cotton.

Tip #3: Wash Smaller Loads 

For extra smelly clothes, reduce your laundry load size in half. This ensures there's enough water to penetrate the fibres and properly clean your clothes

Pro-tip: For best results, skip the fabric softener. Fabric softeners leave a coating on clothing that traps bacteria and odours, undoing all your hard work! They can also leave residues in your washing machine that could stain clothes. Instead, try baking soda and vinegar — they’re natural fabric softeners that leave clothing sufficiently comfy without additional help.

Tip #4: Dry Your Clothes Outside

While using a dryer is convenient, air-drying your clothes on a clothesline has advantages. Not only is it an environmentally friendly option that saves you money, but UV rays also kill microbes and remove odour. The outdoor breeze also helps to air out your clothes, giving them that fantastic fresh smell.

Pro-tip: Keep in mind that drying your clothes locks in the smell. If your clothes still smell like sweat after a wash cycle, apply another pretreatment and rewash the clothes. Always make sure the sweat smell is completely gone before placing items on the clothesline or in the dryer.

HOLIDAY TIPS FOR YEAR 12 STUDENTS

As we reach the end of a busy 3rd term, many of our Year 12s are tired. They are ready to relax but most Year 12 students will be using the school holiday period to prepare for their upcoming HSC exams. It is unlikely that any of our Yr 12 students are feeling calm and relaxed about the exams, but it is important that they balance study time and downtime. They want a sleep in. And so they should! It is vitally important over this holiday period that students have the space and permission to refresh and recharge.

Here are some tips to help support your Year 12 child to make the most of the holiday period:

1. Make a plan Many students say they like to spend the first few days completely relaxing, and then allocate specific days for study in the following weeks. Putting these times in a calendar or planner means the work is not looming over them. They can enjoy their time off because they know when they are going to work. 

2. Get organised Stress can often be alleviated by knowing what is coming up when and allocating time appropriately. Encourage students to organise their notes, complete subject planners, and hang a wall planner somewhere prominent. 

3. Revise The science of learning tells us that if we complete a topic in Term 1 and then do not look at it again until the exam at the end of the year, much of that learning will be lost. Students should make time to review and revise Term 1 and Term 2 content and skills. 

4. Read Reading widely helps with vocabulary development, comprehension and general fluency. If you are so inclined, you can read your child’s English texts with them which may lead to interesting dinner conversations. 

5. Talk about goals The holidays are a great time to re-evaluate goals. Ask your children to reflect honestly on how they have applied themselves this term. Are their work habits serving them? Are they doing too many shifts at work? Is it time to give up the X-Box for a time? How have they been feeling? 

Finally, the holidays are an important time to reconnect with friends and family. Encourage your children to spend time doing things they love. Help them to sleep well. Eat well. Make some time for exercise. It’s a great time to set up the habits that support them and make them feel good! 

Enjoy the holidays! 

See you in Term 4.