Working From Home Tips – ‘Brain Breaks’

‘Brain Breaks’ can help us focus, concentrate, energize and relax. Make a list of all the things you do that help you concentrate and feel good. Examples of might include:

Take regular stretch breaks
Take eye breaks (time away from screens)
Go outside
Talk to someone
Eat something tasty (and healthy!)
Drink plenty of water
Read or do something entertaining

….what else can you add to your list?

Teens, Tech and Screen Time

General tips for supporting your teen online

Support your teen by talking about their online activities and experience with digital devices.
Use eSafety Young People (https://www.esafety.gov.au/young-people) pages to learn more about online safety issues so you can discuss topics including pressures from social media, consent and sharing photos, keeping online accounts secure and digital reputation. esafety.gov.au
Show your teen eSafety’s tips on spending too much time online, so they can take control of their online experience, rather than letting it control them.
Encourage routines that promote health and balance e.g. creating device-free times and places in your home.
Talk to your teen about who could be their ‘askable adult’, and when they would speak with them about an online safety issue.

[The above has been adapted from esafety.gov.au. For more information visit: https://www.esafety.gov.au/sites/default/files/2020-02/Teens%2C%20tech%20and%20time%20online%20webinar%20info%20sheet.pdf)]

Tips for balancing screen time for teenagers

Teenagers use screens for schoolwork, entertainment, socialising and more. They often spend a lot of time on screens and regularly use more than one screen at a time. Healthy screen habits help your teenager make better choices about when and how to use screens in her free time. Here are some tips to help your child use screens in a balanced and healthy way:

Use rules about screen use

You can help your child find a balance between screen use and other activities by working with your child on some family rules or a family media plan. Rules might cover:

where your child can use screens – for example, only in family rooms, not in the bedroom at night, or not in the car
when your child can use screens – for example, mealtimes are free of TV, computers and phones, or no screen time until chores and homework are finished
how your child can use screens – for example, for making a podcast or watching a TEDx talk, but not for watching epic fail videos
how you handle screen time for children of different ages – for example, there might be some games that your older child can play only when her younger sibling is out or has gone to bed.

It’s OK if your rules include time limits to help your child balance screen time with other things like physical activity. For example, it might help to know that Australian guidelines say pre-teens and teenagers should be physically active for at least one hour every day.

Aim for short screen time sessions

Getting up and moving around is important for your teenage child’s energy levels, development, sleep, and overall health and wellbeing. Sitting still for too long without a break isn’t good for your child.

Make physical activity part of your child’s day

Physical activity keeps teenage bodies and minds fit and healthy. Your child needs at least one hour of moderate to vigorous physical activity every day. This might include everyday activities like walking or riding to school, sports like netball and football, or organised fitness activities like exercise classes, swimming and running.

For many young people, physical activity doesn’t just happen – you need to plan the balance between it and other activities, including screen time.

Avoid screen time before bed

Teenagers need 8-10 hours sleep a night. Using screens before bed can affect how quickly your child falls asleep. If your child avoids mobile phones, tablets, computer screens or TV in the hour before bed, she’s likely to get to sleep more quickly.

Keep screens out of bedrooms at night

If you keep mobile phones and other devices out of your child’s bedroom at night, she won’t be able to stay up late playing games or messaging friends. This can also stop your child being disturbed in the night by notifications, messages or calls.

[The above information was sourced and adapted from Raisingchildren.net.au.

To read the full article, visit https://raisingchildren.net.au/teens/entertainment-technology/screen-time-healthy-screen-use/healthy-screen-time-teens]

FREE community Workshops –

Family Life School Focused Youth Services program

COVID-19 Parenting - Parenting has always come with its own unique challenges and never more so than the present. Raise your own awareness and learn useful, practical strategies to parent during COVID 19, addressing, amongst other issues, anxiety, home schooling and isolating at home. The aim of this workshop is to provide a safe forum for parents to learn about successful strategies and to gain an understanding of the:

Challenges children may be experiencing
Possible responses by children during COVID-19
Difference between worry and anxiety
Brain and child development
Strategies including Grounding exercises and Body maps

When:

Monday May 11 - 12:30pm to 2:30pm
Monday May 11 - 4:00pm to 6:00pm

Looking After YOU for students - During these uncertain and unsettling times, it is now more important than ever to support your own wellbeing. This program presents a number of evidence informed approaches to help students in being able to identify strategies that work for them. This workshop will provide information about:

What you can influence and what is within your control
The role that stress plays in your life
Options to improve your wellbeing
Self-care strategies and that self care is not selfish
How to implement change

When:

Tuesday May 12 - 4:00pm to 6:00pm
Wednesday May 20 - 4:00pm to 6:00pm

Looking After YOU for parents - During these uncertain and unsettling times, it is now more important than ever to support your own wellbeing. This program presents a number of evidence informed approaches to help parents in being able to identify strategies that work for them. This workshop will provide information about:

What you can influence and what is within your control
The role that stress plays in your life
Options to improve your wellbeing
Self-care strategies and that self care is not selfish
How to implement change

When:

Monday May 18 - 2:00pm to 4:00pm
Tuesday May 19 - 4:00pm to 6:00pm

To secure your place in one or more of these FREE workshops, contact Heartlinks at heartlinks@familylife.com.au or on (03) 8599 5488.

Wellbeing referrals

Students can continue to access Wellbeing support from our qualified practitioners. Referrals can be made through emailing the relevant Student Manager:

Year 7 BCGH Deborah McKay
Year 7 ADEF Petra Witt
Year 8 ACE (1st half of G) Steve Williams
Year 8 BDF (2nd half of G) Mel Erwin
Year 9 EFGH Phil Hull
Year 9 ABCD Amanda O'Hara
Year 10 A-K Emma Colmanet
Year 10 L-Z Dolores Doran
Year 11 A - L Leah Liakos
Year 11 M- Z Jackie Matthews
Year 12 A – Mcrae Tess Molina
Year 12 Modra - Z Clare Selir

Resources for Anxious Teens and Children:

Moodgym: – moodgym.com.au
The Brave Program – brave4.you.psy.uq.edu.au

Help Lines:

National 24/7 crisis services
Lifeline: 13 11 14 or lifeline.org.au
Suicide Call Back Service: 1300 659 467 or suicidecallbackservice.org.au
beyondblue: 1300 224 636 or beyondblue.org.au
headspace: visit headspace.org.au
Kids Helpline: 1800 55 1800 or kidshelpline.com.au
ReachOut: reachout.com
Parentline 132289

24-HOUR TELEPHONE COUNSELLING - If you need to talk to someone call:

Lifeline on 13 11 14
Kids Helpline on 1800 551 800
Suicide Call Back Service on 1300 659 467
Headspace 1800 650 890
Beyond Blue 1300 22 4636

ONLINE COUNSELLING:

eheadspace.org.au - non-crisis service
Lifeline - lifeline.org.au
Kids Helpline (for 12-25 year olds) - https://kidshelpline.com.au/get-help/webchat-counselling

Important dates