Wellbeing Basics

It's easy to get caught up in the chaos of everyday life and neglect our own wellbeing. By going back to basics and incorporating simple, yet effective, habits into our routines, we can create a solid foundation for overall wellbeing.

1. Establish routines:

Routines provide structure and stability in our lives, reducing stress and creating a sense of control. We can all benefit from establishing daily routines that encompass essential activities such as waking up and going to bed at consistent times, setting aside dedicated study hours, and allocating time for relaxation and leisure activities. Routines can help reduce decision fatigue and enhance productivity.

2. Prioritise sleep:

Adequate sleep is fundamental to our physical and mental health. Teenagers, in particular, require around 8-10 hours of sleep each night for optimal functioning. Parents can encourage their children to establish a consistent sleep routine by setting a regular bedtime and minimizing screen time before bed. Quality sleep boosts cognitive abilities, enhances mood, and improves overall wellbeing.  The Black Dog Institute’s Sleep Ninja has been shown to be effective in helping young people with sleep issues.

3. Stay hydrated:

Drinking water is often overlooked, but it is essential for our bodies to function properly. Carry a water bottle with you throughout the day and make a conscious effort to stay hydrated. Water aids digestion, regulates body temperature, and promotes clearer thinking. Replacing sugary drinks with water is a simple step towards a healthier lifestyle.

4. Nourish your body:

Healthy eating habits contribute significantly to overall wellbeing. Parents can encourage the consumption of fruits, vegetables, whole grains, and lean proteins by providing access to nutritious meals and snacks. Avoid excessive consumption of processed foods and sugary snacks, as they can negatively impact energy levels and concentration.

5. Engage in regular exercise:

Regular physical activity is crucial for maintaining both physical and mental health. Think about activities that you enjoy, whether it's joining a sports team, participating in dance classes, or simply going for a walk or bike ride. Parents can lead by example by incorporating exercise into their daily routines as well. Physical activity releases endorphins, improves focus, and reduces stress levels.

6. Use social media mindfully:

In the digital age, social media has become an integral part of our lives and is an important way for some teens to stay connected to their friends. However, excessive use can have adverse effects on mental health and overall wellbeing. Parents can support their teen to use social media mindfully by encourage their teen to set time limits, take regular breaks, and engage in offline activities that foster personal connections. Parents can also promote open conversations about the potential pitfalls of social media and the importance of digital balance. 

The e-Safety Commissioner has useful resources for parents around a variety of topics.

7. Foster positive relationships:

Healthy and supportive relationships play a crucial role in our wellbeing. Building and maintaining strong relationships not only provides emotional support but also contributes to a sense of belonging and overall happiness. We can prioritise positive connections with friends, family, and peers by spending time with them. However, building and maintaining relationships can also be hard work. It requires us to build skills in open and honest communication, active listening, and empathy. Find more information about building healthy relationships and spotting red flags in a relationship here.

8. Set goals:

Setting goals provides a sense of direction and motivation in life. Identify both short-term and long-term goals, be it academic, personal, or career-oriented and break these goals down into actionable steps and create a plan to achieve them. Setting realistic and achievable goals not only enhances focus and self-discipline but also boosts self-confidence and overall wellbeing. Find more information about setting goals and motivation here.

9. Practice kindness:

Acts of kindness and empathy benefit those around us while also contributing to our own sense of purpose and wellbeing. When we volunteer in the community, support a friend in need, or simply show compassion towards others it provides a boost for our own happiness and self-worth while also fostering strong connections and a sense of belonging.

10. Ask for help when needed:

We all face challenges and struggles at various points in life. We can’t have the ups without the downs! When you come up against a situation that you are having difficulty navigating by yourself, it may help to talk through your options with a family member, teacher, Year Adviser, or another trusted adult. They may be able to offer a different perspective or provide guidance and support while you build the skills necessary to work through your challenge. If necessary, they can support you in accessing further supports.

Back to basics in summary:

1.     Establish routines

2.     Prioritise sleep

3.     Stay hydrated

4.     Nourish your body

5.     Engage in regular exercise

6.     Use social media mindfully

7.     Foster positive relationships

8.     Set goals

9.     Practice kindness

10. Ask for help when needed