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
AS A YOUNG PERSON
What do I want to achieve personally this year?
Choosing to:
• be kind and empathetic to others and myself. • use my strengths to keep going when things don’t go my way.
AS A STUDENT
What do I want to achieve academically this year?
Choosing to:
• use the 3 F’s: Focus, Feedback & Fix it. • 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.
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
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.
PPOSITIVE EMOTIONS + gratitude –
to practise generating positive emotions in yourself to overcome challenges and to be grateful for what you have in your life, moment 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?
EENGAGEMENT + mindfulness –
to connect with your thoughts and yourself to notice something different about 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?
RRELATIONSHIPS + empathy –
to develop respectful relationships by showing empathy for others’ and your own needs and feelings and showing that they matter.
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
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.
MMEANING + purpose –
to create a sense of meaning and purpose for something larger than yourself, which 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?
AACCOMPLISHMENT + optimism –
What is something that you are optimistic about achieving?
to feel optimistic that through your own private efforts, you can accomplish the goals that you have set and written down for yourself.
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?
HHEALTH + strengths –
to consciously use your strengths to make healthy choices about developing each 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
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
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)
21ST CENTURY LIFE SKILL
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?
Acknowledgement: 9-10 RRRR, Graduate School of Education, University of Melbourne
Fabulous First 5 Minutes:
Acknowledgement: Wagner & QCCA
when is a time that you were really curious to learn more about something?
WEEKLY HEALTH FOCUS
Colour the sections to reflect how well you went.
Exercise daily
BARELY LITTLE BIT ENOUGH MOSTLY HEAPS
Sleep well
BARELY LITTLE BIT OK MOSTLY HEAPS
Drink water
BARELY LITTLE BIT ENOUGH MOSTLY HEAPS
Eat healthy
BARELY LITTLE BIT HALF HALF MOSTLY HEAPS
Feel positive
BARELY LITTLE BIT OK MOSTLY HEAPS
WHAT ARE YOU GRATEFUL FOR?
MY GOAL THIS WEEK
What do I want to achieve this week?
MY GOAL NEXT WEEK
What do I want to achieve next week?
WELLBEING WORD SEARCH
adjustment balance blaming breathing choice daily distract learn mistake musts opposite options organise picture positive sensible talk trap understanding weekly
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
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?
MINDFULNESS MAZE
Enjoy the challenge of finding your way to the centre of the maze.
Acknowledgement: ACARA 9-10 HPE
Present Positive: what is something that is happening now that you are really enjoying?
WEEKLY HEALTH FOCUS
Colour the sections to reflect how well you went.
Exercise daily
BARELY LITTLE BIT ENOUGH MOSTLY HEAPS
Sleep well
BARELY LITTLE BIT OK MOSTLY HEAPS
Drink water
BARELY LITTLE BIT ENOUGH MOSTLY HEAPS
Eat healthy
BARELY LITTLE BIT HALF HALF MOSTLY HEAPS
Feel positive
BARELY LITTLE BIT OK MOSTLY HEAPS
MY THOUGHTS WHAT HAPPENED THIS WEEK? MINDFULNESS COLOURING IN
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?
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
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.
ACARA 9-10
Positive: what is an experience that fills you with positive feelings when you think about it?
MY THOUGHTS
WEEKLY HEALTH FOCUS
Colour the sections to reflect how well you went.
Exercise daily
BARELY LITTLE BIT ENOUGH MOSTLY HEAPS
Sleep well
BARELY LITTLE BIT OK MOSTLY HEAPS
Drink water
BARELY LITTLE BIT ENOUGH MOSTLY HEAPS
Eat healthy
BARELY LITTLE BIT HALF HALF MOSTLY HEAPS
Feel positive
WHAT HAPPENED THIS WEEK?
WELLBEING WORD SEARCH
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.
Persisting
Overcoming obstacles and sticking to a task until it is completed. When something doesn’t work, trying other ways.
Managing Impulsivity
Considering and understanding ideas before speaking, acting or judging.
Thinking about Thinking
Knowing what to do when you don’t know what to do. Being aware of how you are thinking.
Questioning and Posing Problems
Asking questions to fill in your knowledge gaps. Recognising the reasons why questions are asked.
Gathering Data Through All Senses
Understanding a situation through all of your senses and colours, sounds, tastes, and textures.
Creating, Imagining, Innovating
Looking at situations from different angles and stretching your mind to imagine “what could be?”
Responding with Wonderment and Awe
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.
Acknowledgement: Kallick & Costa
Listening with Understanding and Empathy
Understanding and accepting others’ feelings and reading their body language messages.
Thinking Flexibly
Changing the way you think when you receive new information and contesting negative mind chatter.
Striving for Accuracy
Taking pride in lifting the quality of what you do through practice. Not accepting near enough is good enough.
Communicating with Clarity and Precision
Explaining, comparing and giving evidence with accurate and clear language.
Applying Past Knowledge to New Situations
Applying and adapting your experience to new situations and problems.
Thinking Interdependently
Sharing learning energy with others in groups to combine their thinking power to achieve much more.
Taking Responsible Risks
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.
“You are just a bundle of habits.” William James
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
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.
HABIT/S OF MIND
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