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”.

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.

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.

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.

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.