My Wellbeing Journey – Year 10 by learning_curve

MY WELLBEING JOURNEY – YEAR 10 THRIVING AS MY BEST SELF as a Young Person and as a Student

Through feeling that you belong at school, and that you have what it takes to overcome challenges and setbacks, you will enjoy thriving as your best self. A healthy state of wellbeing is feeling optimistic and hopeful about today and for your future, because you know that you are working towards thriving your best self.

NAME .................................................................................................................................CLASS.....................................

What do I want to achieve personally this year?

AS A YOUNG PERSON

....................................................................................................................................................................................... ....................................................................................................................................................................................... ....................................................................................................................................................................................... Choosing to: • be kind and empathetic to others and myself.

What do I want to achieve academically this year?

• use my strengths to keep going when things don’t go my way.

AS A STUDENT

• use deliberate practice to polish my skills and understandings.

Acknowledgement: Lyubomirsky, Ben Shahar & Ericcson

CHARACTER STRENGTHS WEEKS There are six Character Strengths Weeks spread throughout this journey. They provide you and your class with opportunities to practise using your strengths to build a resilient state of wellbeing. They are also fun to do at home with your family. The order of these weeks are: Gratitude, Kindness, Bravery, Honesty, Creativity and Teamwork.

CHARACTER STRENGTH WEEK

BRAVERY WEEK right thing your mind and heart tells you is the Being brave is about doing what is not about your friends want to do. Bravery for you to do, even if it is not what things in rather about doing the many little doing big and daring things, but self. move towards becoming your best your life the proper way for you to in your classroom and at home This week make Bravery Walls both write down or draw brave things for your class and your family to that they did or noticed others doing. that write down or draw brave things This Week’s Bravery Gratitudes: you were grateful for. you did or noticed others doing that

From the website www.learningcurve.com.au download the Strengths Weeks sheets from Individual Resources/Character Strengths Weeks and the Wellbeing Awards Certificates from Individual Resources/Wellbeing Awards.

“If it is to be it is up to me.” William Johnsen

INDEX OF RESILIENT WELLBEING LESSONS AND ACTIVITIES – YEAR 10 By choosing to do these lessons and activities you will provide yourself with opportunities to experience personal and academic growth to become the person who you wish to become. Thriving As My Best Self .................................................1

Active Constructive Responding .................................102

Index of Resilient Wellbeing Lessons and Activities .........2

Fun and Games ..........................................................116

About this Wellbeing Journey..........................................3 PERMAH+ = Healthy State of Wellbeing ..................... 4-5 Character Strengths .......................................................6 Strengths Wheel .............................................................7 Champions of Trust ........................................................8 A Champion Interview.....................................................9 Skills of Resilience .................................................. 10-11 Mindfulness Colouring In...............................................12 Term One Learning Goals .............................................13

Meaning + purpose Ikigai .............................................................................20 Giving Adds Meaning....................................................34 Kindness All Round ......................................................48 Nature’s Benefits ..........................................................62 A Good Life ..................................................................76 Fabulous Feedback ......................................................90

Mindfulness Colouring In...............................................40

Win-Win Outcomes ....................................................104

Term Two Learning Goals .............................................41

Appreciating Your Community ....................................118

Mindfulness Colouring In...............................................68

Accomplishment + optimism

Term Three Learning Goals ...........................................69 Mindfulness Colouring In...............................................96 Term Four Learning Goals.............................................97

Musts or Options ..........................................................22 Goals Are Good ............................................................36

Positive Emotion + gratitude

Cornell Notes Process ..................................................64

Broaden and Build ........................................................14

Gritty Mindsets .............................................................78

Study Timetable ...........................................................50

Attitude of Gratitude .....................................................28

Five E’s Researching .....................................................92

Healthy Self-Messaging ................................................42

Sharing Concerns .......................................................106

Choice, Optimism and Resilience .................................56

Planning the Journey ..................................................120

Hope and Optimism .....................................................84 Emotional Hijacking ......................................................98

Health + strengths

Choosing Enough .......................................................112

Big Five Health .............................................................24

Engagement + mindfulness

Mind-Body Connection.................................................52

In the Present ...............................................................16 Neuroplasticity ..............................................................30 Threats and Reality .......................................................44 In Flow..........................................................................58 Go JOMO, Not FOMO! .................................................72

Feel-Good Generators ..................................................38 Stress and Energy ........................................................66 Self-Acceptance ...........................................................80 Savouring Deep Breathing ............................................94 Bust Bullying ..............................................................108 The Wonder of Sleep ..................................................122

Procrastinating ...........................................................100

Rear Pages

Coping Strategies .......................................................114

Belonging in Teams ............................................ 124-125

Relationships + empathy

Team Feelings and Emotions ......................................127

You with Others ............................................................18

Positive Self-Talk in Action ..........................................128

Speaking Assertively .....................................................86

Positive Team Descriptors...........................................126

Reading Intentions ........................................................32

Respectful Relationships.............................................129

Other People Matter .....................................................46

Habits of Mind In Action...................................... 130-131

Teacher Connections ....................................................60

Cornell Note Taking ....................................................132

Connected, Protected, Respected ...............................74

Answers to Mindfulness Puzzles .................................133

Dopamine or Not? ........................................................88

Celebrating Year 9 / Dates To Remember ...................134

Acknowledgement: Seligman & Peterson

“Freedom is knowing who you really are.” Bill Vaughan

Savouring .....................................................................70

ABOUT THIS WELLBEING JOURNEY This Lesson: WHY: for you to learn about how to build your wellbeing to be mentally and physically resilient. HOW: be in the present moment by making conscious choices about how you are thinking, and what you are saying and doing. About 40% of your wellbeing depends on this. Always be watchful to not let yourself slip into running on autopilot by just going through the motions. Developing your wellbeing and resilience is a work ethic and ongoing journey. 1. Getting started: there are six Essential Lessons that you need to do first: They are: pages 4 & 5 – PERMAH+ = Healthy State of Wellbeing; page 6 – Character Strengths; page 7 – Strengths Wheel; pages 10 & 11 – Skills of Resilience; page 13 – Term One Learning Goals; and pages 124 & 125 – Belonging in Teams C’s.

What Influences Wellbeing? Events in life 10%

Daily thoughts, words & actions

2. Start every day with a burst of positive emotions by thinking about what you are looking forward to during the day, something kind that you can do, and little things you can do to show your sense of purpose.

Genetics 50%

40%

3. Enjoy doing the weekly PERMAH+ wellbeing lesson and the ten resilient wellbeing activities, two of which are rotated each week. Doing the weekly Big Five Health Check In will help you be more aware of your wellbeing. These lessons and activities are also on the website www.learningcurve.com.au as interactive activities.

RESOURCEFUL ME: I ADAPT To be successful in senior schooling it is important to be confident in setting goals, targets and strategies. What does each of these terms mean to you?

RESPECTFUL RELATIONSHIPS

CHARACTER STRENGTH WEEK

MINDFUL MAZE

RESPECTFUL RELATIONSHIPS

BRAVERY WEEK

With a classmate discuss – social media and gaming has rewired many Gen Z brains. Instead of the human tendency to enjoy others company to feel lifts from serotonin and oxytocin, these students only want short term dopamine hits from their screens. What are you doing to have real relationships with real people in real time?

On senior schooling journey, it is important for you and your friends to celebrate “little wins” that you have along the way to generate positive emotions in yourselves. What are two of these and how did you celebrate?

Being brave is about doing what your mind and heart tells you is the right thing for you to do, even if it is not what your friends want to do. Bravery is not about doing big and daring things, but rather about doing the many little things in your life the proper way for you to move towards becoming your best self. This week make Bravery Walls both in your classroom and at home for your class and your family to write down or draw brave things that they did or noticed others doing.

Goals

www.learningcurve.com.au

This Week’s Bravery Gratitudes: write down or draw brave things that you did or noticed others doing that you were grateful for.

Targets

Strategies

Acknowledgement: Sheldon & Adams Miller

SENIOR PLANNER WEEK 5

Acknowledgement: 11-12 RRRR Graduate School of Education, University of Melbourne

MIDDLE PLANNER WEEK 18

PRINT OUT TO DO THE MAZE

SENIOR SECONDARY

SENIOR PLANNER WEEK 31

4. Each weekly PERMAH+ lesson is broken up into: WHY? – the learning intention for how your wellbeing will grow from what you learn in the lesson and use every day. HOW? – the strategies that you can practise to develop them as resilient habits in yourself. DO? – focusing on the questions to reinforce the new strategies and behaviours that you have learned. 5. The Big Five for Health is for you to be aware of and monitor what you need to do to stay healthy, (page 24). At the end of each week summarise how well you went for each one by colouring in how you rated your efforts.

BIG FIVE HEALTH FOCUS

Colour the sections to reflect how well you went.

Sleep well

Exercise daily BARELY

LITTLE BIT

ENOUGH

MOSTLY

BARELY

HEAPS

LITTLE BIT

Drink water MOSTLY

Eat healthy BARELY

LITTLE BIT

HALF HALF

HEAPS

BARELY

LITTLE BIT

ENOUGH

MOSTLY

HEAPS

Feel positive MOSTLY

HEAPS

BARELY

LITTLE BIT

MOSTLY

HEAPS

Acknowledgement: P – Lyubomirsky, King & Diener, E – Hunter & Csikszentmihalyi, R – Norrish, Robinson & Williams, M – Cotton, Bronk & Damon, A – Hendren & Sheldon, H – Norrish, Robinson & Williams

“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose. You’re on your own. And you know what you know. And YOU are the one who’ll decide where to go.” Dr Seuss

Essential Lesson 1

PERMAH+ = HEALTHY STATE OF WELLBEING

This Lesson: WHY: for you to gain an understanding of the elements of PERMAH+ which make up your wellbeing. HOW: the six equally important PERMAH+ elements combine to describe your state of wellbeing. There is no single element which shows how healthy your state of wellbeing is. The lessons and activities are designed to build each of these elements in you. Self-assess by completing the PERMAH+ lesson below.

to practise generating positive emotions in yourself to overcome

and to be grateful for what you have in your life, moment POSITIVE EMOTIONS + gratitude – challenges by moment.

What is a positive emotion that you love feeling and what causes it?

What are little things that you are grateful to have in your life?

What is something that you can do to create more positive emotions and feelings of gratitude in yourself to thrive?

connect with your thoughts and yourself to notice something different ENGAGEMENT + mindfulness – toabout every day.

What is something that you are passionate about and love doing?

What is something different that you have noticed about today?

What is something that you would enjoy spending more time doing and really exploring more deeply?

What does it mean to have a respectful relationship for you?

What is something that you can do to show other people matter?

Who is someone that you want to build a relationship with and what is a group that you want to feel that you belong to?

Acknowledgement: Seligman & Petersen

“Patience and vision are the answer to any decision.” Verka Paunovska

respectful relationships by showing empathy for others’ and RELATIONSHIPS + empathy – toyourdevelop own needs and feelings and showing that they matter.

Essential Lesson 1

PERMAH+ = HEALTHY STATE OF WELLBEING

Develop the elements of PERMAH+ in yourself by consciously doing little things for each of them often. In time, these will become automatic habits for you that will see you thrive.

create a sense of meaning and purpose for something larger than yourself, MEANING + purpose – towhich fuels your attitudes and efforts every day.

What is something that means a lot to you in your life?

What is your purpose for getting out of bed every morning?

What is something that you can do to give of yourself more often to make a positive difference to others?

feel optimistic that through your own private efforts, you can ACCOMPLISHMENT + optimism – toaccomplish the goals that you have set and written down for yourself.

What is something that you are optimistic about achieving?

What is something that gives you optimism and hope for the future?

What is a deliberate everyday habit that can move you towards achieving your goal to become your thriving best self?

use your strengths to make healthy choices about developing HEALTH + strengths – toeachconsciously of your Big Five.

Which of the Big Five are you really enjoying keeping your eye on?

What is a strength that you use to do the Big Five and how?

For each of your Big Five, what are your favourite things to do, to do them well?

Acknowledgement: Seligman & Petersen

“Good things don’t happen in a hurry.” German proverb

Essential Lesson 2

CHARACTER STRENGTHS

This Lesson: WHY: for you to discover your top character strengths and how you can use them to thrive as your best self. HOW: character strengths are the personal attributes and qualities that you use to enable you to thrive as your best self. You have your own personal mix of the 24 strengths. Google Tiffany Shlain Character Strengths to watch a great YouTube clip, “Science of Character”. Discover your top strengths, called signature strengths, by doing the free Youth Survey at www.viacharacter.org. For each strength in the table, fill in what number they were on the survey. The 24 strengths bring six virtues to life, which are Wisdom, Courage, Humanity, Justice, Temperance and Transcendence.

WISDOM

about your thinking and reasoning

COURAGE

about your spirit and confidence

HUMANITY

about your respectful relationships

JUSTICE

about your community being healthy

24 CHARACTER STRENGTHS CREATIVITY

CURIOSITY

JUDGEMENT

LOVE OF LEARNING

PERSPECTIVE

Thinking and designing in original and novel ways

Exploring and being interested in learning more

Thinking in open-minded and critical ways

Enjoying mastering and learning new things

Making sense of what is happening

VIA NO...........

BRAVERY

PERSEVERANCE

HONESTY

ZEST

Doing what your mind says is right for you

Persisting through challenges to finish

Being true to your values

Feeling full of energy and enthusiasm

VIA NO...........

LOVE

KINDNESS

SOCIAL-INTELLIGENCE

Being loving and feeling loved by others

Being generous and caring with others

Knowing why others act and think in certain ways

VIA NO...........

TEAMWORK

FAIRNESS

LEADERSHIP

Being loyal to and working well with others

Being just and kind with others

Bringing out the best in others

VIA NO...........

FORGIVENESS

HUMILITY

PRUDENCE

SELF-REGULATION

Giving others a second chance

Letting achievements speak for you

Being careful to not take silly risks

Controlling your impulses and emotions

VIA NO...........

APPRECIATION OF GRATITUDE Being TRANSCENDENCE BEAUTY & EXCELLENCE thankful for what

HOPE

HUMOUR

SENSE OF MEANING

Having fun, laughing and smiling

Having a purpose larger than yourself

VIA NO...........

TEMPERANCE

about being in charge of you

about you helping others

Feeling wonder and awe about special things

you have in your life

Feeling you can influence your future

VIA NO...........

“Just as we don’t realise we are breathing, we often don’t realise we are using our character strengths.” Martin Seligman

VIRTUES

Essential Lesson 3

STRENGTHS WHEEL

This Lesson: WHY: for you to fill in your top strengths in the Strengths Wheel and set a target for using each of them. HOW: fill in your top eight strengths in the Strengths Wheel, and next to each of them write one thing you could do to show that strength. For example, for Gratitude you could be instantly grateful for little things moment by moment. Rate how you currently use each strength using NOW 0 1 2 3 4 5 and how you would like to be using it in a month’s time using TARGET 0 1 2 3 4 5.

YOUR CHARACTER STRENGTHS WHEEL TH 8 G N E 5 R ST 3 4 W

4 5 2 3

TARGET 2 0 1 3 2 4 3 5 4 5

ET RG A T

STRENG T

3 4 5 1 2

N GT H 3

ST RE

0 T GE R TA

3 4

TH 6

ST RE N G

NOW 0 1 TARGET 0 1

NOW

STRENG T

GTH 2 STREN

5 3 4 2 1 3 4 5 0 1 2 0 W O ET RG TA

TARGET 2 0 1 3 4 2 3 5 4 5

NOW

4 5 2 3 1 3 4 5 0 1 2 0 W O ET RG TA

NOW 0 1 TARGET 0 1

N GT H 5

TH ST RE N G

5 4

ST RE

When is a time that you were proud of how you used your strengths?

Acknowledgement: Clifton & Rath

“There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.” Albert Einstein

Essential Lesson 4

SKILLS OF RESILIENCE

This Lesson: WHY: for you to explore the different personal qualities of character, which combine to enable you to persevere to overcome challenges resiliently. HOW: for each of these qualities, share a time that you were proud of how you used it, and rate yourself on how well you feel that you have developed it in your character, using: Usually

Sometimes

Not Yet

Optimism and hope: having faith in yourself to believe you can thrive and strive through your own efforts. Do you practise using it?

Usually

Sometimes

Not Yet

When have you used this resilience skill well?

................................................................................................................................................................................... ................................................................................................................................................................................... ................................................................................................................................................................................... Daily Practice: write down what you are looking forward to most every day.

Regulating emotions: being in charge of your emotions to not allow them to intensify in stressful situations. Do you practise using it?

Usually

Sometimes

Not Yet

When have you used this resilience skill well?

................................................................................................................................................................................... ................................................................................................................................................................................... ................................................................................................................................................................................... Daily Practice: write down your emotional warning signs and be connected to yourself to notice them.

Controlling impulses: being able to stop yourself speaking and acting without thinking. Do you practise using it?

Usually

Sometimes

Not Yet

When have you used this resilience skill well?

................................................................................................................................................................................... ................................................................................................................................................................................... ................................................................................................................................................................................... Daily Practice: pause often to take notice of what is happening around and to you.

Thinking flexibly: recognising unhelpful negative thoughts and immediately contesting them with positive self-talk. Usually

Sometimes

Not Yet

When have you used this resilience skill well?

................................................................................................................................................................................... ................................................................................................................................................................................... ................................................................................................................................................................................... Daily Practice: prepare and practise five I can and I will self-talk statements to have ready to use when you notice unhelpful negative thoughts. Acknowledgement: Rievich & Shatte

“The tough get going when the going gets tough.” Joseph Kennedy

Do you practise using it?

Essential Lesson 4

SKILLS OF RESILIENCE

Daily practice of these skills will see you able to respond to uncomfortable challenges and disappointing setbacks in a way which won’t upset your state of wellbeing.

Empathy: accepting, understanding and considering others’ needs and feelings. Do you practise using it?

Usually

Sometimes

Not Yet

When have you used this resilience skill well?

................................................................................................................................................................................... ................................................................................................................................................................................... ................................................................................................................................................................................... Daily Practice: enjoy being with and aware of how others are feeling and showing them that you understand.

Self-belief: believing that the person you see in the mirror has what it takes to thrive and strive. Do you practise using it?

Usually

Sometimes

Not Yet

When have you used this resilience skill well?

................................................................................................................................................................................... ................................................................................................................................................................................... ................................................................................................................................................................................... Daily Practice: focus on doing little kind things for yourself and others often.

Connecting with others: realising that the best way for you to thrive and strive is through being connected to others. Do you practise using it?

Usually

Sometimes

Not Yet

When have you used this resilience skill well?

................................................................................................................................................................................... ................................................................................................................................................................................... ................................................................................................................................................................................... Daily Practice: asking other people RUOK, pausing to wait and then listening to their answer.

When is a time that you were proud of yourself for overcoming a challenge or bouncing back from a setback or failure? ................................................................................................................................................................................... ................................................................................................................................................................................... ................................................................................................................................................................................... ...................................................................................................................................................................................

Acknowledgement: Rievich & Shatte

“Character is what you tap into when you can’t do it.” MW

Essential Lesson 5

TERM ONE LEARNING GOALS

This Lesson: WHY: for you to set three goals this Term, one for improving your learning and thinking skills in class, one for building your healthy friendships, and one for what you want to achieve for yourself. HOW: for each of your goals, think about and write down what you need to learn and who can help you. Your goals are your pathways to thrive as your best self. A team approach involving you, your parent/s and your teachers works best for everyone to share, care and celebrate. TERM ONE LEARNING GOALS Goal One: About improving my learning and thinking skills. I will ................................................................................ ....................................................................................... ....................................................................................... Who can help me to learn what I need to learn? ....................................................................................... .......................................................................................

PROGRESS TOWARDS LEARNING GOALS Goal One: What did I learn about this goal that I am grateful for? ....................................................................................... ....................................................................................... ....................................................................................... ....................................................................................... .......................................................................................

Circle where I am now on achieving this goal: 1 2 3 4 5

.......................................................................................

By the end of Term circle where I can reach: 1 2 3 4 5

Towards achieving this goal I felt I reached: 1 2 3 4 5

Goal Two: About building my respectful friendships.

Goal Two: What did I learn about this goal that I am grateful for?

I will ................................................................................ ....................................................................................... ....................................................................................... Who can help me to learn what I need to learn? ....................................................................................... .......................................................................................

Circle where I am now on achieving this goal: 1 2 3 4 5

.......................................................................................

By the end of Term circle where I can reach: 1 2 3 4 5

Towards achieving this goal I felt I reached: 1 2 3 4 5

Goal Three: About what I want to achieve for myself.

Goal Three: What did I learn about this goal that I am grateful for?

Circle where I am now on achieving this goal: 1 2 3 4 5

.......................................................................................

By the end of Term circle where I can reach: 1 2 3 4 5

Towards achieving this goal I felt I reached: 1 2 3 4 5

SIGN OFF! ME:

DATE:

MY PARENT/GUARDIAN:

DATE:

MY HOME ROOM/FORM TEACHER:

DATE:

Acknowledgement: Seligman & Peterson

“Keep your fears to yourself, but share your courage with others.” Robert Louis Stevenson

ACCOMPLISHMENT + OPTIMISM

Musts or Options WHY: by understanding that your Musts are tasks that you have no choice in, and your Options are where you have a choice, you will be likely to make sensible choices. HOW: on the website is an interactive Musts and Options Thinking Tool which will enable you to organise your time well and make weekly adjustments. Time Understandings is another Thinking Tool which will provide you with a clearer picture of what you need to do and when you need to do it. Acknowledgement: Hassed & Wade

DO: what are two of your Musts that you need to do daily? 1............................................................................................................................................................................... 2............................................................................................................................................................................... What are two of your Options that often distract you from doing your Musts? 1............................................................................................................................................................................... 2............................................................................................................................................................................... Which Skill of Resilience can help you with Musts or Options? (pages 10&11) ................................................................................................................................................................................. “You may have to fight a battle more than once to win it.” Margaret Thatcher

RESPECTFUL RELATIONSHIPS

21ST CENTURY LIFE SKILL

Positive I can and I will self-talk helps you to hang in there when things get tough. What self-talk can you use if you fell into the trap of blaming someone else for your mistakes? (page 128)

CRITICAL THINKING: being able to ask the right questions to get the answers that you need to both solve problems and make informed choices. When is a time that you were proud of how you used this skill?

Fabulous First 5 Minutes: 22

when is a time that you were really curious to learn more about something?

...............................................................................

WEEKLY HEALTH FOCUS

MY GOAL THIS WEEK

Colour the sections to reflect how well you went.

What do I want to achieve this week?

Exercise daily

............................................................................... ...............................................................................

BARELY

LITTLE BIT

ENOUGH

MOSTLY

HEAPS

...............................................................................

Sleep well BARELY

LITTLE BIT

............................................................................... MOSTLY

HEAPS

Drink water BARELY

LITTLE BIT

ENOUGH

MY GOAL NEXT WEEK MOSTLY

HEAPS

Eat healthy BARELY

LITTLE BIT

HALF HALF

...............................................................................

What do I want to achieve next week? ............................................................................... ...............................................................................

MOSTLY

HEAPS

...............................................................................

Feel positive BARELY

LITTLE BIT

MOSTLY

............................................................................... HEAPS

WHAT ARE YOU GRATEFUL FOR?

...............................................................................

WELLBEING WORD SEARCH O P R J D Q P M K E S E R A G

............................................................................... ...............................................................................

L H

M Y

D A

L Y S S

T G A E T

A C Z S F D L N I

J S E

F O T N T U S N A H

O P N A T H P A R S N K O R T ............................................................................... ............................................................................... ............................................................................... ............................................................................... ............................................................................... ............................................................................... ............................................................................... ...............................................................................

R Z K

G O T A S D

N A

D E R B M R S M S W C S T O E K L A T O A E O P M L E V T N L Q B L M T P

E T P L R

L P N T E O Y B

J K B S P H

C T U R E

K O A

K A O C V L

U R E F W L B S T S U M F E Y S D

I W E L C T H W I

U U N D E R S T A N D

S M H X I

N G U

G G E C N A L A B D K B M C C adjustment balance blaming breathing choice

daily distract learn mistake musts

opposite options organise picture positive

sensible talk trap understanding weekly

ACCOMPLISHMENT + OPTIMISM

Study Timetable WHY: by accepting that the proven reality that creating a study timetable is the best pathway to accomplishing your goals, you will be more likely to do so. HOW: use your strengths to write down why you are at school and what you want to get out of the experience. Then complete Musts and Options and Time Understandings to design your timetable. Ask successful and self-determined students for their feedback about how a study timetable has benefitted them and then act on it. Acknowledgement: Sheldon & Adams Miller

DO: what do you want to get out of being at school, and is what you are currently doing going to achieve that? ................................................................................................................................................................................. ................................................................................................................................................................................. After exercise, plenty of sleep and quality leisure outlets, what are two other things that need to be put on your timetable? 1............................................................................................................................................................................... 2............................................................................................................................................................................... Which Skill of Resilience can help you with Study Timetable? (pages 10&11) ................................................................................................................................................................................. “Be the change you want to see in the world.” Gandhi

WELLBEING@SCHOOL

21ST CENTURY LIFE SKILL

Seeking help for personal problems is a normal and sensible part of life for everyone. What are two help and support services that are there for you and your friends at school and in the community?

FLEXIBILITY: being agile in your thinking to adapt to ever-changing learning environments and thinking “outside of the square”. When is a time that you were proud of how you used this skill?

1. ........................................................................... ...............................................................................

............................................................................... ...............................................................................

2. ...........................................................................

...............................................................................

Acknowledgement: ACARA 9-10 HPE

Acknowledgement: Wagner & QCCA

Fabulous First 5 Minutes: 50

...............................................................................

when is a time that you showed patience to wait for your turn?

...............................................................................

WEEKLY HEALTH FOCUS

MY GOAL THIS WEEK

Colour the sections to reflect how well you went.

What do I want to achieve this week?

Exercise daily

............................................................................... ...............................................................................

BARELY

LITTLE BIT

ENOUGH

MOSTLY

HEAPS

...............................................................................

Sleep well BARELY

LITTLE BIT

............................................................................... MOSTLY

HEAPS

Drink water BARELY

LITTLE BIT

ENOUGH

MY GOAL NEXT WEEK MOSTLY

HEAPS

Eat healthy BARELY

LITTLE BIT

HALF HALF

...............................................................................

What do I want to achieve next week? ............................................................................... ...............................................................................

MOSTLY

HEAPS

...............................................................................

Feel positive BARELY

LITTLE BIT

MOSTLY

............................................................................... HEAPS

WHAT ARE YOU GRATEFUL FOR?

...............................................................................

WELLBEING WORD SEARCH N Y S X H Q H W L D G X

L N

...............................................................................

U E C L S S Y C E D E R A W G

...............................................................................

W T Z O T E

E U V B E R H N R M X I

J G H

E N H H R M P P A E E T ............................................................................... ............................................................................... ............................................................................... ............................................................................... ............................................................................... ............................................................................... ............................................................................... ...............................................................................

V N G S

T E

R P A K R C R K W I

O E C T D

P E P M E Y S

L M T M H A C E C N E

C U L I

D T

T A P

E E D W R V L A O F N W I

E C

D D A F H O M L A R C N Q R X P Y A C O G H S V B E F O P N R

S M K C A B D E E F G Y

R M T

F M F M E L A T O N

I N

K D E W D O S C R E E N K L B Y M H E L B A T E M act design determined difficult ethical

experience fair feedback hormone legal

T W L A

light melatonin pathway patience proven

reality safe screen sleep timetable

MEANING + PURPOSE

Nature’s Benefits WHY: by understanding the amazing benefits to your mental and physical health from being outdoors with nature, you will be more likely to spend more time there. HOW: sunlight provides vitamin D, which reduces inflammation in your body, assists bone growth and contributes to body functioning. Enjoying nature has been proven to reduce anxiety and increase your flow of positive emotions. Give yourself a boost by turning off your phone, leaving it inside your home and having fun outdoors with family and friends. Acknowledgement: Coley & Kuo

DO: when is a time that you have totally relaxed when enjoying nature with family and friends? ................................................................................................................................................................................. ................................................................................................................................................................................. What are two outdoor leisure activities that you can put in your study timetable to do every day? 1. ............................................................................................................................................................................. 2. ............................................................................................................................................................................. Which Character Strength can help you with Nature’s Benefits? (pages 6&7) ................................................................................................................................................................................. “Look deep into nature, and then you will understand everything better.” Albert Einstein

WELLBEING@SCHOOL

MINDFULNESS MAZE

The media and certain TV shows send messages and images about what are fun and cool things for you and your friends to do. What are two of these that you are unsure if they are safe or true?

Enjoy the challenge of finding your way to the centre of the maze.

1. ........................................................................... ............................................................................... ...............................................................................

............................................................................... ............................................................................... Acknowledgement: ACARA 9-10 HPE

Present Positive: 62

what is something that is happening now that you are really enjoying?

2. ...........................................................................

MY THOUGHTS

WEEKLY HEALTH FOCUS Colour the sections to reflect how well you went.

Exercise daily BARELY

LITTLE BIT

ENOUGH

MOSTLY

HEAPS

MOSTLY

HEAPS

MOSTLY

HEAPS

MOSTLY

HEAPS

Sleep well BARELY

LITTLE BIT

Drink water BARELY

LITTLE BIT

ENOUGH

Eat healthy BARELY

LITTLE BIT

HALF HALF

Feel positive BARELY

WHAT HAPPENED THIS WEEK?

LITTLE BIT

MOSTLY

HEAPS

MINDFULNESS COLOURING IN

............................................................................... ............................................................................... ............................................................................... ............................................................................... ............................................................................... ............................................................................... ............................................................................... ............................................................................... ............................................................................... ...............................................................................

HEALTH + STRENGTHS

Savouring Deep Breathing WHY: by understanding the effectiveness of deep breathing as a positive coping strategy, you will be more likely to practise it to calm yourself. HOW: savouring deep breathing consists of three parts which you repeat four or five times. 1. Deep breath focusing on a past special experience and nothing else. 2. Deep breath focusing on something good that is happening now. 3. Deep breath focusing on something you are really looking forward to. Use five seconds for inhale, hold and exhale. Acknowledgement: Crum & Hofmann

DO: what can be two benefits to your wellbeing from practising this breathing often? 1. ............................................................................................................................................................................. 2. ............................................................................................................................................................................. What past, present and future experiences will you use for savouring deep breathing? Past.......................................................................................................................................................................... Present ..................................................................................................................................................................... Future ....................................................................................................................................................................... Which Belonging in Teams ‘C’ can help you with Savouring Deep Breathing? (pages 124&125) ................................................................................................................................................................................. “Begin at once to live, and count each separate day as a separate life.” Seneca

Enjoy the challenge of finding 10 differences between the pictures.

Answer page 133

Future Positive: 94

what is something that you are really looking forward to?

MINDFULNESS PUZZLE.

MY THOUGHTS

WEEKLY HEALTH FOCUS Colour the sections to reflect how well you went.

Exercise daily BARELY

LITTLE BIT

ENOUGH

MOSTLY

HEAPS

MOSTLY

HEAPS

MOSTLY

HEAPS

MOSTLY

HEAPS

Sleep well BARELY

LITTLE BIT

Drink water BARELY

LITTLE BIT

ENOUGH

Eat healthy BARELY

LITTLE BIT

HALF HALF

Feel positive BARELY

WHAT HAPPENED THIS WEEK?

LITTLE BIT

MOSTLY

HEAPS

c s lewis

............................................................................... ............................................................................... ............................................................................... ............................................................................... ............................................................................... ............................................................................... ............................................................................... ............................................................................... ............................................................................... ...............................................................................

ENGAGEMENT + MINDFULNESS

Coping Strategies WHY: by practising coping strategies in advance before you experience distress, you will be able to use them immediately to overcome those unhelpful negative thoughts. HOW: different coping strategies work differently for different students, so practise the ones which work for you. They include: asking for help from your Champions of Trust, deep breathing, colouring in, brisk exercise, listening to music, journaling, reading, doing activities from the website, doing yoga or pilates, playing with pets or going for a walk, run or cycle. Acknowledgement: Hassed & Sinek

DO: what are two coping strategies that work well for you in relieving distress and that you can practise in advance? 1............................................................................................................................................................................... 2............................................................................................................................................................................... How do you recognise when distress is creeping up on you and you need to start using coping strategies? ................................................................................................................................................................................. ................................................................................................................................................................................. Which Skill of Resilience can help you with Coping Strategies? (pages 10&11) ................................................................................................................................................................................. “Be strong to support the person in the mirror.” MW

WELLBEING@SCHOOL

MINDFULNESS MAZE

Many communities are multicultural in which every culture contributes something rich and special to grow their communities. What are two of these special things in your community that you value and appreciate?

Enjoy the challenge of finding your way to the centre of the maze.

1. ........................................................................................... ................................................................................................ ................................................................................................

Past Positive: 114

what is an experience that fills you with positive feelings when you think about it?

2. ...........................................................................................

MY THOUGHTS

WEEKLY HEALTH FOCUS Colour the sections to reflect how well you went.

Exercise daily BARELY

LITTLE BIT

ENOUGH

MOSTLY

HEAPS

MOSTLY

HEAPS

MOSTLY

HEAPS

MOSTLY

HEAPS

Sleep well BARELY

LITTLE BIT

Drink water BARELY

LITTLE BIT

ENOUGH

Eat healthy BARELY

LITTLE BIT

HALF HALF

Feel positive BARELY

WHAT HAPPENED THIS WEEK?

LITTLE BIT

MOSTLY

HEAPS

WELLBEING WORD SEARCH N E G A T

V E

S G K S C B

...............................................................................

S T H G U O H T

S N A S O Y

...............................................................................

U N H E L P F U L R V F N O O

T G N

P E E R C E

Q S A O R O G Q L ............................................................................... ............................................................................... ............................................................................... ............................................................................... ............................................................................... ............................................................................... ............................................................................... ...............................................................................

S T R A T E G

N E L D

T E E L U V I

E U R E

V R C A

G U A

P U E F Y D E

D N C

E S

G F W L

B G U D H P C H

U R N N G O

C G M G V O T S H D H G

C M

T P A D P R E N S M N E

P E N E K G L P X U T

W N N M E X H C K N J P F G B D G E N R P E X E R C G N

advance colouring coping creeping different

L A N R U O J distress empathy exercise feelings help

S E L

V X C F A

journaling mindfulness needs negative overcome

relieving strategies struggling thoughts unhelpful

115

Essential Lesson 6

BELONGING IN TEAMS

This Lesson: WHY: for you to feel a sense of belonging in the different teams/groups that you are part of, by learning about the 7 Cs and how to use them. HOW: reflect how often you are consciously looking to use each of the 7C’s, and share a time that you thought that you used each one well. Feeling a sense of belonging doesn’t just happen by you being in a team, you have to deliberately work at it. Make a good choice to use the 7C’s.

1. Connectedness

– feeling that you and your classmates are connected to each other and feel a sense of belonging at school. How often do you feel this? Usually Sometimes Not Yet When is a time that you felt connected at school? ................................................................................................................................................................................... ................................................................................................................................................................................... ...................................................................................................................................................................................

2. Confidence – feeling that you and your classmates have what it takes to achieve what you set out to do. How often do you feel this?

Usually

Sometimes

Not Yet

When is a time that you felt confident at school? ................................................................................................................................................................................... ................................................................................................................................................................................... ...................................................................................................................................................................................

3. Contribution – feeling that you and your classmates efforts to give of yourselves to achieve something is valued Usually

Sometimes

Not Yet

When is a time that you contributed and felt valued for it at school? ................................................................................................................................................................................... ................................................................................................................................................................................... ................................................................................................................................................................................... Acknowledgement: Adapted from Amy Brann’s book, Make Your Brain Work

“You’re off to Great Places! Today is your day! Your mountain is waiting, So ... get on your way!” Dr Seuss

124

and appreciated. How often do you feel this?

Essential Lesson 6

BELONGING IN TEAMS

4. Control – feeling that you and your classmates self-regulate your emotions and impulses to move towards your mutual goals. How often do you feel this?

Usually

Sometimes

Not Yet

When is a time that you felt in control at school? ................................................................................................................................................................................... ................................................................................................................................................................................... ...................................................................................................................................................................................

5. Celebration – feeling that you and your classmates acknowledge and celebrate each other’s achievements. How often do you feel this?

Usually

Sometimes

Not Yet

When is a time that you celebrated at school? ................................................................................................................................................................................... ................................................................................................................................................................................... ...................................................................................................................................................................................

6. Compassion – feeling that you and your classmates show empathy for each other’s needs and feelings. How often do you feel this?

Usually

Sometimes

Not Yet

When is a time that you were treated with compassion at school? ................................................................................................................................................................................... ................................................................................................................................................................................... ...................................................................................................................................................................................

7. Culture – feeling that you and your classmates enjoy being connected, protected and respected in your relationships. How often do you feel this?

Usually

Sometimes

Not Yet

When is a time that you valued your relationships at school? ................................................................................................................................................................................... ................................................................................................................................................................................... ................................................................................................................................................................................... Acknowledgement: Adapted from Amy Brann’s book, Make Your Brain Work

“Sometimes the questions are complicated and the answers are simple.” Dr Seuss

125

POSITIVE SELF-TALK IN ACTION

EFFORT: I can and I will

INITIATIVE: I can and I will

• pay attention to what I need to pay attention to • seek feedback to improve my understanding • follow through on what I say I will do • put in private efforts that no one sees.

• develop how I think using Habits of Mind • fill my Musts and Options on a timetable • create & practise five coping strategies to be prepared • do kind things for others and myself more.

Make up positive self-talk statements for:

I want to learn more about something that interests me.

I need to ask my teachers for help more.

....................................................................................

I want to get started on homework more quickly.

I want to use JOMO to stop my phone distracting me.

....................................................................................

COURAGE: I can and I will

SELF-CONTROL: I can and I will

• use assertive language in risky situations • say sorry and thank you more • believe in myself as a person who matters • make someone’s day every day.

• smile more and ask others RUOK • concentrate on the body language I use • look forward to something every day • accept my emotions and control their intensity.

Make up positive self-talk statements for:

I want to use my strengths more in my relationships.

I want to pause more before speaking and acting.

....................................................................................

I want to be immediately grateful for little things.

I want to look for four positives for every negative.

....................................................................................

Acknowledgement: Ryan & Deci

“Taking responsibility for yourself creates ripples of possibility.” MW

128

This Lesson: WHY: for you to prepare and practise using self-talk often to be ready to contest unhelpful negative thoughts to protect your feelings. HOW: there is an old saying, “the time to repair the roof is when the sun is shining, not when it begins to rain.” Self-talk is a very effective coping strategy to overcome distress and to spur yourself on, when you have prepared the statements in advance before you need to use them.

RESPECTFUL RELATIONSHIPS This Lesson: WHY: for you to gain an understanding of what you need to practise to create and maintain respectful relationships. HOW: since our ancestors, we have relied on the quality of our relationships with others for both our survival and our joy of sharing together. For a relationship to be respectful, you and others need to feel connected, protected and respected.

QUESTIONS TO REFLECT ON What things can make a difference to the quality of your relationships with others?

YOUR THOUGHTS AND EXPERIENCES ............................................................................................................................. ............................................................................................................................. ............................................................................................................................. .............................................................................................................................

What things do you have to watch out for to be respectful when resolving conflicts in your relationships?

How can influences outside of yourself affect your safety in relationships?

What messages does your inner voice send you when your relationships may be becoming unsafe?

What do you believe could be the immediate and ongoing issues involved in sending inappropriate images via social media?

Who can you and your friends turn to should you find yourselves in unsafe, violent or abusive relationships?

Acknowledgement: 9-10 RRRR, Graduate School of Education, University of Melbourne

“It’s not what you do once in a while; it’s what you do day in and day out that makes the difference.” Jenny Craig

129

HABITS OF MIND IN ACTION This Lesson: WHY: for you to put into practice the Habits of Mind for real-life situations. HOW: look at the real-life situations on the next page and choose which Habits would be the best ways to think for each of them. The 16 Habits shown here are more intelligent ways to look at situations.

Listening with Understanding and Empathy

Persisting Overcoming obstacles and sticking to a task until it is completed. When something doesn’t work, trying other ways.

Understanding and accepting others’ feelings and reading their body language messages.

Considering and understanding ideas before speaking, acting or judging.

Changing the way you think when you receive new information and contesting negative mind chatter.

Thinking about Thinking

Striving for Accuracy

Knowing what to do when you don’t know what to do. Being aware of how you are thinking.

Taking pride in lifting the quality of what you do through practice. Not accepting near enough is good enough.

Questioning and Posing Problems

Communicating with Clarity and Precision

Asking questions to fill in your knowledge gaps. Recognising the reasons why questions are asked.

Explaining, comparing and giving evidence with accurate and clear language.

Gathering Data Through All Senses

Applying Past Knowledge to New Situations

Understanding a situation through all of your senses and colours, sounds, tastes, and textures.

Applying and adapting your experience to new situations and problems.

Creating, Imagining, Innovating

Thinking Interdependently

Looking at situations from different angles and stretching your mind to imagine “what could be?”

Sharing learning energy with others in groups to combine their thinking power to achieve much more.

Responding with Wonderment and Awe

Taking Responsible Risks

Showing that you are excited, curious and passionate when exploring new things.

Remaining Open to Continuous Learning Searching for better ways to learn and seeing challenges as opportunities to grow further.

Leaving your comfort zone to welcome challenges, explore the unknown and being prepared to make mistakes.

Finding Humour Laughing and having fun learning with others to release feel-good brain chemicals to broaden and build your focus.

Acknowledgement: Kallick & Costa

“You are just a bundle of habits.” William James

130

Thinking Flexibly

Managing Impulsivity

HABITS OF MIND IN ACTION Like your Character Strengths, knowing about and talking about Habits of Mind is not using them. Use this opportunity to make Habits of Mind work for you to become a more effective and intelligent thinker.

REAL-LIFE SITUATIONS

HABIT/S OF MIND

You are interested in trying a new activity, but need to know more about it before you do.

...........................................................................................................

Your family is having the inside of your house painted and you are allowed to choose the colours for your bedroom. It is your birthday, and you are given a choice by your family and friends where you want to go for a meal. You have felt pretty flat lately and want to start to look on the light and bright side of life again.

........................................................................................................... ........................................................................................................... ........................................................................................................... ........................................................................................................... ........................................................................................................... ........................................................................................................... ...........................................................................................................

One of your friends told you she is selfharming and made you promise not to tell.

...........................................................................................................

You are polishing up your skills and understandings for an assessment task.

...........................................................................................................

You go to see your favourite band for the first time at a live event.

...........................................................................................................

You are running late for training and ignore the notes your family has left you about cleaning up your room.

...........................................................................................................

Your friend is struggling and upset because of family problems.

...........................................................................................................

You are under the pump trying to finish an assignment on time, but you seem to be always getting stuck on little issues.

...........................................................................................................

Your normal way to practise is making no difference to how you are performing.

...........................................................................................................

........................................................................................................... You are having a few peer group problems with your friends.

You went on a fantastic school camp and your family want to know nearly everything about it.

Acknowledgement: Kallick & Costa

“Chains of habit are too light to be felt until they are too heavy to be broken.” Warren Buffett

131