We are Here to Help
Nine ways to navigate Change mindfully
Talking to your teenager about COVID-19
College Counselling Team

Stressful times for our families......but We are Here to Help!

The Counselling team (see our details below) are very conscious that some, if not all of our families, would be probably experiencing the most stressful and challenging times that one could ever experience given the current climate generated with on-line learning, working from home and the extended lockdown period.

In this current environment, it is so important to REACH OUT and seek help, support and guidance if your stress levels are reaching such heights that relationships within the family are hitting intolerable and crisis levels.

Our best advice is to try and remain CALM, take a few deep breaths and seek the help of others. To this end, we have included our direct contact number and emails. The College Counselling mobile number is 0418 438 325 and is provided so that one of the counselling team can provide that much needed , confidential support and guidance if required.

Two articles have been included for parents with this edition of the College Woodchatta: Talking to your Teenager about COVID-19 and Nine Ways to Navigate Change Mindfully.

Firstly, we know this is a difficult time for parents to support teens around physical distancing, study stress, and managing disappointment.

Check out our tips to help parents and carers support their teenagers. ReachOut's peer-support community is also there to help, and you can access professional support through our One-on-One Support support service.

Secondly, I have included an article entitled "9 Ways to Navigate CHANGE Mindfully." This article will provide useful self reflection for us all as we all strive to cope with significant changes in our everyday lives, family relationships and interactions.

Remember there is ALWAYS someone there to provide much needed support...all that you need to do is REACH OUT and make that contact through email or mobile.

St Pius X College is an inclusive, caring and supportive College Community.

Talking to your teenager about COVID-19

We know this is a difficult time for parents to support teens around physical distancing, study stress and managing disappointment.

Check out this link below from ReachOut (an online mental health service for young people and their parents in Australia) with tips to help parents and carers support their teenagers.

Nine Ways to Navigate Change Mindfully

The only constant in life is change. Yet that doesn't mean it's easy to navigate.

Whether positive or painful, it can be tricky to adjust to changes in our lives, particularly when they feel unexpected or beyond our control.

Being able to cope better with change is about holding space for our feelings, fine-tuning our resilience, and meeting ourselves with patience as we recalibrate to our new reality.

Here are nine ways to support yourself as you navigate periods of change, taken from the Calm App.

1. Resist resisting

Our first instinct when confronted with change is often to want to fight or resist. Allow yourself to sit with the uncertainty, no matter how uncomfortable. See if you can accept the way things are and open yourself to the possibility of opportunity and growth.

2. Validate your feelings

Change isn't easy. Even positive change can feel challenging. Instead of forcing yourself to react a certain way, honour the way you're feeling in each moment. Holding space for our emotions allows us to cultivate the acceptance, compassion and ease we need to navigate the swirls.

3. Manage your expectations

It's natural to want to adapt to change quickly. But adjusting takes time. Notice whether you are expecting too much from yourself, too soon, or if you're comparing yourself to others. It's okay to take things slowly. The important thing is to pace yourself.

4. Flex your equanimity muscle

Equanimity is the mind's ability to be okay with whatever is happening - good, bad or ugly. It teaches us that no matter what tumbles our way, we will be okay. Practice equanimity by regularly pausing before you respond, observing your breath, tuning into your body, and meditating.

5. Lean into routine

When we're thrown into times of change, our routines can bring us the comfort and stability we crave. Whether it's your morning cup of coffee, a familiar walk in nature, or heading to bed at the same time each night, reinforce your routines and rituals.

6. Reflect on your resilience

Consider the big changes you've moved through in your life. Even if change hasn't felt positive to begin with, chances are that moving out of your comfort zone has been where you've learnt and grown the most. You've got through it before, you'll be ok this time too.

7. Prioritise self-care

The simple act of sharing our experience can make us feel lighter and less alone. So seek support if you need it and allow people to step up for you. They would want to help. Remember: "When the world comes crashing at your feet, it's okay to let others help pick up the pieces." Rupi Kaur

8. Savour the good

When life is shifting, it's especially important to tap into the good in your life, and to enjoy the things that bring you joy. Savouring these moments rewires your brain for happiness and builds resilience. Your senses can help. What can you see, hear, feel, smell, taste?

9. Express Yourself

Feelings of anxiety, fear and overwhelm are common when we're facing change. Talk to someone who's in the same boat, share how you're feeling with a friend who's been there, or pour your worries onto the page with some journalling.

Following are some links in the Calm app for navigating change.

Saying Yes to Life meditation
Radical Self-Care with Lama Rod Owens
The Confidence Series (esp. Before A Social Engagement, Before The Day)
Boundaries meditation from Relationship with Others series
Inner Smoothness from How To Meditate with Jeff Warren
Need for Reassurance in Poetry Pharmacy
Radical Self-Compassion Masterclass with Tara Brach

Mr Rick Russo - College Counsellor

College Counselling Team

The College Counselling Team are available to provide confidential emotional and social support and guidance for your son and family. For reference our College Counselling Team contact details are shown below.

Mr Rick Russo

Counsellor (Full time Monday to Friday) working with students across all year groups.

Email: rrusso@stpiusx.nsw.edu.au

Direct Phone: 9414 4359

School Mobile (in case of emergency): 0418 438 325

Ms Joe McCarthy

Psychologist (2 days per week: Tuesday and Thursday) working with students across all year groups.

Email: jmccarthy@stpiusx.nsw.edu.au

Direct Phone: 9414 4322

Mrs Judy Gill

Psychologist (2 days per week: Wednesday and Friday) working with students across all year groups.

Email: jgill@stpiusx.nsw.edu.au

Direct Phone: 9414 4315

The Counselling Team, together with the Learning Support Team, look forward to providing CONFIDENTIAL support to assist your son to build his SELF CONFIDENCE / SELF ESTEEM AND RESILIENCE within a caring, supportive Catholic school community. Please do not hesitate to make contact with any of the above team should the need arise.

Mr Rick Russo - College Counsellor/Chaplaincy Services

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