Tips for surviving Lockdown
Online Mental Wellbeing tools
Here’s a link to the Ministry of Health Covid-19 mental health support page. Scroll down through the page and you’ll find links to online resources to help support your own and others wellbeing. There are specific sites included for children and young people: Online support
Check out their Digital wellbeing tools here.
If you need to talk with someone the 1737 help line is still available.
Me he mea kei te hia hia te korero
If you need to talk……. contact our Guidance Team/Tautoko Rangatahi
Email Ms Graham at judith.graham@staff.whs.co.nz
or Whaea Titihuia at titihuia.rewita@staff.whs.co.nz
“Nga mihi mahana koutou katoa”
“Kia kaha, Kia maea, Kia manawanui”.
Check out these videos from the Attitude Team. They've got some good advice to help you get through Lockdown.
Creating a new routine:
te hanga mahi hou
Working from home can be challenging, so putting some structure in your life, and creating new routines will help you cope well in Rahui/Lockdown. You don’t have to stick to your routines absolutely, but having an idea how you will spend your day will help you feel safer when everything else around you is changing so fast. It will also help you keep on top of your schoolwork so you don’t feel too stressed later in the year (be kind to your future self). Check out this Youtube clip for some ideas about how to create a realistic study plan - and then adapt it to a routine that will work for you.
Decide on a realistic bedtime and wake time and try and stick to these as much as you can. Having meals at regular times and exercising helps your body keep fit and in healthy rhythms. At the same time know that you might need to be flexible and change your plans, or find a different way of doing things.
Procrastination and Motivation
Sometimes it’s really hard to get started on those tasks and assignments. Some psychologists say that procrastination is not about being lazy, it’s a habit we develop to avoid the stress of doing something we think is difficult. In small doses a bit of procrastination here and there is not going to interfere too much with our lives, but when it stops us from doing what we need to do it becomes a problem and we can get stuck in a procrastination loop. The trouble is, the longer you leave a task, the harder it is to get going and then you get more and more stressed, the work builds up and before long you’re really behind and REALLY stressed.
Below are a few tips to help get you out of that avoidance habit. Give them a go and see which ones work for you.
Routine
Set up a regular study schedule. Same time, same place. Routines give us structure and security in our lives. A regular study place and routine primes our brain to get into study mode. Psychologists call this a ‘setting event’ .Set up a study environment where you can work comfortably.
Try doing something active before you sit down to work. Especially if you've been reading or watching videos you'll need to do something physical to raise your energy levels. Activity also gives your brain a break if you've been gaming.
Limit distractions. Turn your phone to airplane mode. Go full-screen on your device to limit digital distractions. Turn off notifications. Consider listening to music to help you focus. Let people in your house know you're working and ask them not to disturb you.
Keep tasks small and achievable
If you know that the task is not too big, your mind is less likely to freak out and try to avoid it.
Take some time to break down each assessment into manageable chunks. Guesstimate how long each task will take, it may not be as huge as you think. Break large tasks into smaller clumps that you can complete in 20-30 minutes. Keep chipping away at big assessments, you may be surprised how quickly you complete them
There’s a technique called the Pomodoro technique where you do 25 minutes of work followed by a 5 minute break. That works really well for some people.
Telling yourself “I only need to study for 25 minutes on this assignment” is far less daunting than having a huge pile of work in front of you so it’s easier to get started and to remain focused.
Plan what you want to achieve each day
Create a list of what you want to achieve each day - and tick off each item when you've done it.
Make sure you are being realistic about what you hope to achieve that day. If anything, set a goal slightly less than what you know you’re capable of. That will lower the avoid barrier and make it easier to get going.
Get support
Tell someone supportive what you plan to do - and then let them know when you've done it. Encourage your friends.
Try getting stuck into an assessment straight after talking with your teacher online - your mind is more likely to be on the right track for that subject
Get some pleasure from your study
Reward yourself for work well done. Practice "when-then", that is: "When I have done my work today, then I'll watch that Netflix show". The treat or reward comes after the work.
Sometimes, the sense of accomplishment you get when completing a task is enough of a reward. Your brain will release feel good hormones and lift your mood. You’ll begin to associate completing study with feeling good and so build new work habits.
Remember, not only are you helping yourself feel better now, you’re also taking care of your future self.
Fostering helpful emotions: poipoi i te whatumanawa awhina manawa
To keep yourself well and thriving while we’re all in Rahui/Lockdown, it’s important to keep a positive mind-set. The human race has survived because we’re hardwired to notice threats and dangers, but too much time dwelling on these makes us anxious and uptight. There’s still lots of good things happening in the world. Below are some ideas on ways to foster positive emotions that will help you care for yourself and your whanau while going through this time.
Joy: hari koa
While we’re all cooped up together it’s important to do stuff that makes you happy. Just like the coronavirus, emotions are contagious. So while we’ll still have to do things that we may not enjoy very much - like our regular chores - remember to pop frequent moments of fun into your day. Do things that make you and the people you’re with laugh and feel good. Happy feelings spread just like painful ones do, so dance, play, sing together, get out those board games, and help make your bit of the world a happier place. It’s the little things that count.
Serenity: awhi ngakau
You’ve heard the saying that the British used in WWII - Keep Calm and Carry On. Well here are some tips on different ways to keep calm.
Breathe. When we’re anxious or upset we breathe rapidly and from the tops of our chests. So stop, slow down and breathe as if from your belly. Keep it slow and gentle, with a slightly longer out-breath and you’ll feel more relaxed.
Practice mindfulness - that’s focussing your awareness on the present moment. It could be by noticing the sensations of breathing, or what you can see, hear, taste, touch RIGHT NOW. Try the free apps Smiling Mind or Insight Timer or the Calm blog page to help you learn and practice mindfulness. Youtube has heaps of good guided videos too.
Put a half-smile on your face and your body will send the message to your brain that you’re calm and serene, and before you know it you’ll actually be feeling calmer.
Inspiration: awhi ngakau
When we’re in challenging situations (like being locked up with your family for a month!), it’s easy to lose sight of the bigger picture. So find something - another person, a quotation, nature, music, art - that lifts you and inspires you to become the person you want to be. Try clicking here for some ideas to help you get inspired and give your creativity a surge. Or find a quote that resonates with you, copy it out and put it somewhere you’ll see it often to remind you of the things that are important to you.
Interest: awhi ngakau
Have you heard of the joy of learning. It’s a real thing. In fact the parts of the brain that learn are connected to the parts that experience happiness. Cultivating interest and curiosity are ways to bring fun back to life and learning. Think of a four-year old and the fun they have learning and exploring their world. Now is a great time to develop or follow your interests. Enjoy exploring the things that make your mind zing and feel alive. Here's a site to get you started.
Gratitude: mihi mau
Some people like to practice Gratitude - being thankful for big and small things in their lives - as a way to redirect their attention to the good things that are happening. Here's an easy to understand talk about the science behind Gratitude practice and how it helps you live well. Or look here for some tips about writing a gratitude journal. And scroll through this site to find 13 different ways to practice gratitude.
Whanaungatanga
Strong Relationships
For all of us, young and old, having strong and supportive relationships is the number one factor in keeping well and thriving. Being stuck in Lockdown, no matter how much you care for the people you’re with, may put a strain on even the closest relationships. And being isolated from other people you care about can make you feel shaky and vulnerable. So, the next few tips focus on some of the little things you might do to take care of your relationships. Think of it like any kind of maintenance. Just like taking care of your bike means it’ll work well for you and help get you where you need to go, taking care of your relationships will help you feel connected to and supported by the people who count in your life.
Make quality time: hanga te wa kounga
It may seem odd, that when you’re stuck with people ALL THE TIME that we’re talking about making quality time. I mean - time together is what we have a lot of right now, and some of us might be thinking that we want less time with our people! We’re not talking about more time here, but taking a few minutes or even just moments each day to focus on doing something with the people you’re with that makes both of you feel good.
It might be a quick hug with your Nan, a game of Snap with your little brother, singing a song together, sitting close on the sofa while you watch a movie, reading a story to your cousin, kicking a ball around with Mum, listening to your Dad’s jokes, or plaiting your sister’s hair.
Whatever you do, for those moments, really focus on being present with the other person and not thinking about something else. That’s what makes it good quality time.
Take notice and appreciate: whakamaramatia, maioha
How often do you feel that other people don’t really appreciate what you do for them? And when you feel like that you might start to feel resentful and not want to keep doing those things. Resentment gets in the way and breaks down relationships, while appreciation builds affection and care.
One way to grow appreciation in relationships is to start practicing it yourself. Then you’re treating other people the way you’d like to be treated. And being noticed and appreciated encourages other people to do the same.
Everyday thanks don’t have to be huge. A quick hug and thank you go a long way:
“Thanks for dinner”, “That was fun - thanks”, “I liked doing that”. Or maybe offer to do something for the other person: cook dinner, a back rub or foot massage, some housework.
Notice how people soften towards you when you’ve noticed and appreciated them.
Listen: ata whakarongo
Really listening to another person is one of the best gifts you can give them. Just like appreciation, you are showing you care about the person as you focus your attention on them. You don’t have to agree, but do show them that you’ve heard what they’ve said. People know you’re listening to them when you stop what you’re doing and look at them, when you reflect back to them what you think they’re feeling, and when you show you’ve understood what they say. If you want to learn more, there’s heaps on the internet about active listening and communication skills. You might like to try here to get started.
Random Acts of Kindness: nga mahi ngawari
Kindness can take lots of shapes and forms, and is really powerful when it’s unexpected. To be on the receiving end of a random act of kindness sends a flood of warmth through the heart, and is just as good for the person giving it. So help yourself feel good, even in lockdown there’ll be plenty of opportunities to be kind to others. For some creative ideas to get you thinking, explore this site. Enjoy!
Arohamai - e mihi ana- Saying sorry
None of us are perfect and we all make mistakes, say things we regret, or do something dumb. Admitting those mistakes and repairing the damage those mistakes have done can be really hard, but it’s an important part of taking care of relationships. Try this link for some good advice on how to say sorry. While you’re there, you might like to have a good look round the Reachout site, it’s designed to help teens get through all sorts of challenges, and has helpful advice for parents too.
Growing kindness and compassion: te tipu haere o te atawhai me te aroha
OK. Things might not be going well for you. You could be REALLY not liking someone in your life right now, thinking mean thoughts and generally feeling bad. And having those thoughts going round in your head might not be making you feel very good about yourself. If you’d like to get out of that loop and train your brain to be kinder, watch this Youtube clip here.
Celebrate difference: whakanui i te tangata
Wouldn’t life be boring if we were all the same. In fact, our world is made of difference and diversity and without it there wouldn’t be any life at all. The Earth would just be a dead rock in the solar system.
You’re not the same as your friends or the people you’re in lockdown with, so let's celebrate that. It’s what makes life fun and exciting. Enjoy your weird and wacky self, friends and relations and be on the alert for those judgmental thoughts that tell us everyone has to fit into a narrow ideal to be OK.
For some inspiration, take a look at some pretty cool images here. And maybe notice and appreciate the different abilities and qualities of those around you.
Nga Whakatauki
“He waka eke noa”!
“A canoe which we are all in, with no exception”
MAURI OHO
“Ko te pae tata
Whakamaua, kia tina
Ko te pae tawhiti
Whaia kia tata”!
Manage today & shape tomorrow