My Wellbeing Journal – Year 3

YEAR 3 MY WELLBEING JOURNAL

EXPLORING ME

To grow into a happy young person To explore what you can do to grow into a happy and caring young person, have fun joining in with your friends, parents and teacher doing the activities in this journal.

My photo

My Name....................................................................................................

My Class.....................................................................................................

My Teacher.................................................................................................

Draw a picture of your class over the first three weeks. Add classmates as you get to know them.

friendships Weeks Around the middle of every term there is special focus on encouraging you to use one of the four strengths, gratitude, teamwork, kindness and leadership, to build friendships with classmates and other students. There are pages for you to draw and describe your experiences at the back of this planner.

» Being Grateful Week – page 110

» Being in a Team Week – page 111

» Being Kind Week – page 112

» Being a Leader Week – page 113 Acknowledgement: Sonja Lyubomirsky & Tal Ben Shahar

“TEAM – Together Everyone Achieves More.” MW

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STRENGTHS WORD SEARCH Have fun searching for the strengths from page 4 amongst the square of letters below.

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ACCEPTANCE

GRATITUDE

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DEPENDABILITY

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TOLERANCE

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OPEN MINDEDNESS

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FORGIVENESS

PATIENCE

“May my heart be brave, my mind fierce and my spirit free.” Kate Forsyth

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YOUR CIRCLE OF SAFETY PEOPLE YOU TRUST WHO ARE ALWAYS THERE FOR YOU TO TALK TO. Draw a picture of, or stick a photo in of, each person in your circle of safety.

PERSON ONE

The three DO’s of safety: CARE for yourself, SHARE your problems, DARE to ask for help

PERSON FOUR

You have the right to feel safe. When you feel unsafe speak to one of your circle.

Picture of you, or draw yourself

PERSON TWO

PERSON THREE

There is nothing you cannot tell your trusted people in your circle. They will always listen to you.

Always be on the lookout for your friends who could be feeling unsafe.

Keep speaking up until your circle does something about your problem.

“It’s not about what it is, it’s about what it can become.” Dr Seuss

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DOLPHIN THINKING OR CROCODILE THINKING Dolphins are very calm and sensible in how they live. When you are thinking in a calm and sensible way we will call it “dolphin thinking”: you think things out considering different points of view your thinking is not affected by the emotions you are feeling (called “rational thinking”) you listen more than you speak.

Crocodiles are very angry and snappy in how they live. When you are thinking in an angry and snappy way we will call it “crocodile thinking”: you speak without thinking clearly about what is happening your thinking is controlled by the emotions you are feeling (called “emotional hijacking”) you think about what you will say rather than listening.

Ask yourself often, “am I thinking like a dolphin or a crocodile?”

If you feel you are using crocodile thinking, use positive self-talk to change it to dolphin thinking, e.g. I can and I will listen more and control my feelings to not let them affect my thinking.

Doing this every day will build your self-control, and enable you to make good choices. Always remember that you have two ears and one mouth, so listen twice as much as you speak. For the following situations, describe what dolphin thinking could answer like, and what crocodile thinking could answer like.

Situation

Dolphin Thinking ANSWER

Crocodile Thinking ANSWER

Your parents have asked you to clean up your room a number of times because it is messy.

You and your friends are playing a game at lunchtime and two older students want to join in.

In class your teacher has asked you to stop talking and listen more.

Your friend has borrowed your bike without asking you and you want to ride it.

Some of your class is playing a fun game at lunchtime and they haven’t asked you to join in.

You tried hard to help new students to fit into your school and your friends make fun of you.

You really want to watch a TV show but your family want to watch a different program.

“Wherever there is a human being, there is an opportunity for kindness.” Seneca

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I CAN AND I WILL SELF-TALK When you have not-so-positive thoughts about what you are doing and how you are feeling, positive selftalk is a great way to overcome these, to feel better and positive again. Practise saying “self-talk” over and over again in your head to be in charge of your emotions. Create your own “I can” and “I will” positive self-talk statements. Following are self-talk statements you could use.

Trying – I can and I will

Learning – I can and I will

Do what I set out to do

Try new ways to do things

Keep pushing through, even when it’s hard

Organise what I have to do

Never give up, never, never, never

Do kind things for other people

Help at home

Try to have happy emotions

sk when I don’t understand A something

hink of three good things T that I’m happy about every night

Enjoy doing hard things L earn from things that go wrong

Being Brave – I can and I will Ask for help when I am upset

L ook for what is right in what I look at Learn how to use my strengths

Being Happy – I can and I will Love my family

Be happy with being me

Be in charge of my feelings

Smile and look for what is good

mile at the person I see in the mirror every S morning

olour in and breathe deeply to relax C myself when upset

Do my best to feel happy emotions

Come to school every day

Feel great by helping others

o what I know is the right D thing to do

Ignore unfriendly people

L earn the best ways to stay safe

Being Friendly – I can and I will

ompare myself with me, C no one else

Sharing – I can and I will

Listen to others carefully

Enjoy learning about others’ needs and interests

Say “hello” to every morning with a smile

Try different ways to solve problems with others

Keep my promises to others Ask others on their own to play with me ay happy and nice things S about others

hare my feelings with adults when I feel tense S or unhappy L earn which adults I will share my thoughts with Let adults know when I feel unsafe

ay “sorry” when I do S something wrong

Practise asking for help when I need it

elp others do well H and be happy

ave fun and enjoy happy H emotions with friends

“The deeper we dig for answers, the more we uncover new questions.” Ashleigh Brilliant

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HAPPY THINKING: describe or draw something you’re looking forward to this week?

TAKING NOTICE: what strengths would you use to accept others’ mistakes?

ACCOMPLISHMENT + OPTIMISM GETTING ORGANISED

HEALTHY RELATIONSHIPS With a classmate discuss – fixing our problems fairly with others protects relationships. What are two things which help to solve problems with others, and two which makes it harder?

Wellbeing Goal: by learning how to become organised in what you have to do at home, at school and for exercise, you will need to think in baby steps to finish them one at a time. Your family will help you plan the order you should do each step.

Acknowledgement: Sheldon & Adams Miller

Discuss with a classmate – what are jobs you need to be organised at to do well? .......................................................................... ..........................................................................

CLASS BINGO Who in your class – was born in the same month as you?

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Positive Feeling – what is something you are proud of you finished this week? .......................................................................... .......................................................................... ..........................................................................

Happy Drawing – draw a picture of yourself being organised.

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MINDFUL COLOURING IN

READERS ARE LEADERS

SAT / SUN

FRIDAY

THURSDAY

WEDNESDAY

TUESDAY

MONDAY

TITLE/S

PAGES/TIME How did you enjoy reading today?

Communication

How did you enjoy reading today?

Communication

How did you enjoy reading today?

Communication

How did you enjoy reading today?

Communication

How did you enjoy reading today?

Communication

How did you enjoy reading today?

Communication

HOW DID YOU FEEL THIS WEEK? BEING GRATEFUL: describe or draw what went well that you were grateful for this week?

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HAPPY THINKING: describe or draw something you’re looking forward to this week?

TAKING NOTICE: what strengths would you use to listen to advice?

HEALTH + STRENGTHS SLEEPING WELL

HEALTHY RELATIONSHIPS With a classmate discuss – what messages does your body, and the voice inside your head, send you when you are feeling safe with other people?

Wellbeing Goal: by having a 9 to 10 hour deep sleep every night, your mind and body will get the rest they need for you to shine. No device screen time 90 minutes before bedtime, a bath or shower, a cup of warm milk and reading will help you fall asleep.

Acknowledgement: Rath & Breus

Discuss with a classmate – what are three things you could do to help you to fall asleep? ..........................................................................

FEELINGS AND EMOTIONS Describe something which could cause you to feel ... GRATEFUL.

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Healthy Feeling – when are times you have had a 10 hour deep sleep? .......................................................................... .......................................................................... ..........................................................................

Happy Drawing – draw a picture of yourself sleeping deeply.

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MINDFULNESS TIME Lucky Dip – ask your teacher to put a variety of different things in a bag, such as keys, coins, pieces of fruit, paper, pens or cords.

Take turns to dip your hands in, and describe what you are feeling. Put a glove on and do it again; any different?

READERS ARE LEADERS

SAT / SUN

FRIDAY

THURSDAY

WEDNESDAY

TUESDAY

MONDAY

TITLE/S

PAGES/TIME How did you enjoy reading today?

Communication

How did you enjoy reading today?

Communication

How did you enjoy reading today?

Communication

How did you enjoy reading today?

Communication

How did you enjoy reading today?

Communication

How did you enjoy reading today?

Communication

HOW DID YOU FEEL THIS WEEK? BEING GRATEFUL: describe or draw what went well that you were grateful for this week?

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HAPPY THINKING: describe or draw something you’re looking forward to this week?

TAKING NOTICE: what strengths would you use to be kind to yourself?

RELATIONSHIPS + EMPATHY SHARING IDEAS Wellbeing Goal: by sharing your and listening, to others’ ideas, will connect you with them to make you all feel valued, which builds trusting relationships. Doing this is called “feedback”.

When listening to others’ ideas, show that you are really interested by asking them to tell you more.

HEALTHY RELATIONSHIPS With a classmate discuss – some ways to calm yourself down are exercising, playing with your pet, colouring in, watching nature and talking to someone you trust. Which could you use?

Acknowledgement: Ericsson & Anderson

Discuss with a classmate – when is a time you learned something interesting from listening to others’ ideas? ..........................................................................

FEELINGS AND EMOTIONS Describe something which could cause you to feel ... CURIOUS.

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Caring Feeling – what is something you know that you would like to share with your class? .......................................................................... .......................................................................... ..........................................................................

Happy Drawing – draw a picture of your class listening to you.

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MINDFUL COLOURING IN

READERS ARE LEADERS

SAT / SUN

FRIDAY

THURSDAY

WEDNESDAY

TUESDAY

MONDAY

TITLE/S

PAGES/TIME How did you enjoy reading today?

Communication

How did you enjoy reading today?

Communication

How did you enjoy reading today?

Communication

How did you enjoy reading today?

Communication

How did you enjoy reading today?

Communication

How did you enjoy reading today?

Communication

HOW DID YOU FEEL THIS WEEK? BEING GRATEFUL: describe or draw what went well that you were grateful for this week?

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HAPPY THINKING: describe or draw something you’re looking forward to this week?

TAKING NOTICE: what strengths would you use to take on jobs which need to be done?

HEALTH + STRENGTHS

BEING KIND WEEK Looking for chances to do kind things for other people to make their lives happier.

CALMING BREATHING Wellbeing Goal: by repeating these breathing steps you will relax yourself. Count slowly to five on each: 1. inhale and exhale through your nose 2. i nhale through your mouth and exhale through your mouth 3. inhale through your nose and exhale through your mouth 4. inhale through your mouth and exhale through your nose.

Acknowledgement: Hofmann, Grossman & Hinton

Discuss with a classmate – when you tried doing these breathing steps five times, how did you feel?

FEELINGS AND EMOTIONS Describe something which could cause you to feel ... SAFE.

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Healthy Feeling – what is something you do to calm yourself? .......................................................................... .......................................................................... ..........................................................................

Happy Drawing – draw a picture of yourself doing each of these breathing steps.

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MINDFULNESS TIME Letter To Me – write yourself a 30 word letter describing what you want to get better at this year. What feelings did you have while writing it? Read it in a month to remind you of what you wanted to do.

READERS ARE LEADERS

SAT / SUN

FRIDAY

THURSDAY

WEDNESDAY

TUESDAY

MONDAY

TITLE/S

PAGES/TIME How did you enjoy reading today?

Communication

How did you enjoy reading today?

Communication

How did you enjoy reading today?

Communication

How did you enjoy reading today?

Communication

How did you enjoy reading today?

Communication

How did you enjoy reading today?

Communication

HOW DID YOU FEEL THIS WEEK? BEING GRATEFUL: describe or draw what went well that you were grateful for this week?

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BODY LANGUAGE Most of the communication you do with other people is not via words, but through how you move your body, called body language. Think about how other people look at the expressions on your face, look at how you are holding your body and whether or not you look happy.

facial expressions – smiling, friendly or sour, sad? listening – with your heart, or not interested? gestures – confident, relaxed or tense, stiff ? voice tones – happy, friendly or dull, boring? eye contact – interested watching or looking away?

With so much communication today being done using phones and computers, many young people are not being given opportunities to practise using their bodies to send messages to others. With a classmate, role model each of the body language below, to work out what messages are being sent. Make up some of your own to role model.

How do you look for: » » » » »

Body Language

What messages are being sent?

Shrugging your shoulders Talking with your arms folded Arms and hands open when talking to someone Nodding when listening to someone Avoiding eye contact with someone Fiddling with objects while talking Talking with a big smile

“To handle yourself, use your head; to handle others, use your heart.” Eleanor Roosevelt

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BEING KIND Being kind shows that you have the courage to do good to feel good and to feel good to do good. Every week make a big effort to do as many of these kind things for other people as you can.

Make a card for someone thanking them for all they do.

Smile at and say “hello” to everyone you see.

Read a funny book with your family.

Hold the door open for others.

Say “Hi!” to someone you don’t normally talk to.

Give someone a compliment.

Make “Be Happy” notes and pass them out.

Play with someone you don’t usually play with.

Make up your bed every morning.

Put your toys away every night.

Be a good sport when playing games in the playground.

Say “hello” to the person with the stop sign at the crossing.

Pick up rubbish at school and at home.

Draw a picture of your family and give it to them.

Think of three good things that happened every day.

Tell someone, “Great job!”

Be kind to your body by drinking water.

Help younger students around the school.

Say “hello” with a happy face to your neighbours.

Help your teacher make the chairs and tables look neat.

Make a bookmark for a friend.

Give someone a hug when they really need it.

Help with a job at home without being asked.

Clean out your bedroom, and donate toys and clothes to a charity.

“You live by what you give.” MW

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