I offer the following Michael Grose article for your consideration. 

There is no handbook for functioning in a pandemic however it’s apparent that we need to accept that life will probably be different for some time. Putting in place strategies that maintain our personal wellbeing is now a priority.

Ironically, many of us are denied self-care activities as a result of the pandemic. For many people coffee with friends, a massage or a visit to the gym are the types of self-care activities that may raise anxiety levels because of the risk of transmission, so flexibility and resourcefulness are needed.

Here’s some researched-based strategies to practise at home that will help develop feelings of equilibrium and calm.

Take some deep breaths
Benefits
Neuroscience shows us how breathing shifts the brain into different states. Short, sharp breaths send a message to the brain that we are moving, even though we may be sitting in a chair. Conversely, slow, rhythmic breathing tells the brain that we’re calm and feeling good. It’s the quickest way to engage the body’s relaxation response

Implementation tips
Make regular deep breathing part of your day. Choose a time of the day that suits you to practise and stick to it. Consider linking deep breathing to regular activity such as before the start of the day, during lunchtimes, or when you take a daily walk.

Create meditation moments
Benefits
The human mind is restless, wandering all over the place. This is exhausting, particularly for anxious personality types. Meditation is a simple way to make your wandering mind rest and settle into the present, closing the fight or flight response in our amygdala, the part of the brain which plays an important role in emotion and behaviour.

Implementation tips
Meditation can be practised anywhere, anytime, such as when we’re eating lunch, taking a walk or sitting in a chair at home. It can be done in short two to five minute sessions, which means it can be squeezed in between many regular commitments.

Benefits
Exercise is a healthy way to improve mood, relieve tension and prepare for sleep. Endorphins, the feel-good chemicals that increase feelings of wellbeing, are released which explains why many people get hooked on running, walking and other forms of movement.

Implementation tips
Exercise can easily be set aside when life pressures mount, unless it’s embedded in your lifestyle. A Penn State University study found 30 minutes of exercise a day has a significantly measurable impact on a person’s effectiveness and wellbeing. The study’s founders recommend that people make use of hidden moments such as power walking from place to place, standing and moving around more, turning wait time into movement and stretching time, and getting up ten minutes earlier to exercise and set the movement tone for the day. These are simple measures that every person can do regardless of how busy they are.

Find green

Benefits
Science supports the impact of green time on our mental health. Researchers have found a direct correlation between time spent in natural environments and a lowering of cortisol levels, the stress hormone that helps maintain our anxious states. The human brain was designed to cope with outdoor living, so it feels most comfortable in that environment.

Implementation tips
Visiting the bush or beach may be challenging to timetable but a daily walk in a park, garden, or backyard will bring similar wellbeing benefits. Bring some green inside with some indoor plants strategically placed at home. Regular green time is a wonderful natural remedy for anxiety and stress and a natural antidote for many of the mental health problems caused by increased screen time.

Closing
If you’re already practising self-care then set aside any feelings of guilt and simply enjoy the calm it brings. If looking after yourself has never been a high priority then now is a great time to start. Begin with small steps – pick one or two activities and build from there. The key is to make these wellbeing treats habit-forming behaviours so that they become a regular part of your daily life.

Anniversary Mass
Our preparations for the celebration of our Anniversary Mass on Sunday March 27^th are proceeding well. Many former principals and staff members have indicated that they plan to attend. A joint parent-staff choir, including several musicians has also been formed.

Please keep this morning free, it promises to be a great celebration of our school’s short history. If you are able to attend, and your child is in Kindergarten, Year One or Year Two, would you mind letting our Front Office know in order that we keep within the COVID limit placed on such gatherings.

May God bless you and your families.

In Term Two on Wednesday 18^th May, students will participate in the Cross Country Carnival at Stromlo Park. In preparation for this event, class cohorts are going to begin training in Week 9 around our school site. 

This year, each cohort is also going to participate in a friendly competition! The class with the most accumulated laps, within their age-appropriate course / distance, will win an extra sports lesson in Term 2 Week 3.

As such, can you please ensure your child comes to school on sports days (Tuesday / Thursday) with appropriate footwear for running, as well as their full sports uniform.

Permission notes for the Cross Country Carnival will be sent via Compass in Week 9. As always, we greatly appreciate parent helpers! Please indicate if you can help on the day on the permission form and forward to michelle.dempsey@cg.catholic.edu.au

Thank you for your continued support!

Michelle Dempsey