Keeping on keeping going

Hi, everyone.

This is just a short presentation.

Thio bring together some of the things that we've got

available to support our mental health in these challenging times,

eh? So I'm just going to quickly run through this

presentation on Dhe.

Hopefully you'll get something out of it.

So your well being is of the utmost important to

us. They are strange times.

We have had a large increase in the stresses that

we deal with on a day to day basis, both

in school Onda at home.

On these come take their toll if you don't find

ways to manage them.

So hopefully the short presentation will provide some avenues that

you can explore on dhe.

Find ways to de stress and to calm yourself.

When you find yourself in that anxious situation, remember, everyone's

different and they may express their anxieties in different ways.

And everybody at the Prince of World School is ready

to support each other in any way that we can.

Oh, being mindful and mindfulness is a huge thing, and

if you can get it to work for you, it

can really give you time for your brain to process

everything that's going on.

it can give you time to sort things out to

de stress and to move forward from those things that

might seem big in the moment.

There are lots of different ways to do this, and

you know what works best for you, which things you

prefer to do but do make sure you find time

for yourself every day on, even if that's only a

few minutes.

Just time to yourself.

To think about you is really, really important in these

times. Time to switch off, not think about what you're

getting for dinner or what the Children are up thio

or what you've got planned for tomorrow, or making the

next video to show to the Children.

Make sure it's just time thinking about you or thinking

about something completely different or getting lost in a book,

something that's going to help you switch off from the

day to day.

Make sure you have time to sleep.

I know we try and burn the candle at both

ends to get everything done in our occupation, but you

do need time to rest.

You do need time to relax, and your brain needs

time to recharge and reset itself for the next day,

actually, with reference to sleep.

I have this analogy once about a mobile phone.

Um, it's as if your brain is a mobile phone,

and it goes through cycles in your sleep on each

cycle. Loss for about two hours.

So the first two cycles of sleeps in the first

four hours of sleep, your brain will spend recharging its

batteries like a mobile phone on the second two cycles.

Asleep. The last four hours is where your brain commits

all your memories in your in your head to to

memory. It commits, commits all the things that happened and

processes everything that's happened in that day on.

If you cut your sleep short, it's often that time

of processing that it cuts down on.

So those stresses and strains and things from the previous

day. If you don't get enough sleep, they're still going

to be there the following day.

So try and get your eight hours if you possibly

can. And if you can't sleep at least spending time

relaxing for those eight hours, Um, on doing something for

you is really, really important.

Time for hobbies as well.

Um, having time where you could do something that takes

your brain off the hook is really good, something you

could get lost in and something that you enjoy also

exercising. Getting outside if you can on releasing some endorphins

will really help you to make fit.

You feel a little bit better.

Breathing techniques could be used as a variety of breathing

techniques. Diaphragmatic breathing is the best way to get air

into your body and to make you feel relaxed.

So if you put your hand on your tummy and

you actually feel your tummy moving in and out, you

know that the breathing is helping you.

Um, so I came across this chap up a Hardee's

on one of our training sessions who was talking about

7 11 breathing as well.

This is where you breathe in for seven on out

for 11 on dhe.

It engages the parasympathetic system in your brain and let

everything calm down.

It goes back toe cave man times when the flight

or fight response would kick in.

But if you're breathing, you're breathing out more than your

breathing in.

It puts you into a state of relaxation, so those

those flight or fight responses go away and it comes

your body down.

So even if you could do it, just for a

minute a day that is gonna really help.

Meditation is something else that you can do.

Just spending some time thinking about something different or trying

to empty your mind from all those thoughts that are

always racing around in it.

A really good.

There are different avenues you can explore here.

There's YouTube clips of various things that you can watch,

including stream like meditation, where lights blasted at you out

of the screen.

Try it.

You never know until you try it.

Another thing is creating your own safe place in your

meditations, where you can go and have a LH.

The things that you, um, enjoy on dhe make you

feel calm and relaxed on dhe.

That is something to practice on.

Dhe to really get to grips with works really, really

well, grounding yourself, thinking about where you are in the

moment in time, thinking about the sights, the sounds, the

smells, the tastes, the touch, um, really stop you from

getting into that panic state.

So if you really are in a heightened sense of

worry and anxiety, then grounding yourself and thinking about the

now is really important.

I know Tracy and I have put boxes together for

Children with various different things in that encourages them to

ground themselves in the moment with feely things and and

smelly things on.

It really does work.

Moving on to managing your time Now, A lot of

the things that I've just talked about do take up

your time on Dhe.

We all know that a lot of what we duel

boils down to time and how we use it.

So do try and dedicate at least a few minutes

of your time each day to yourself, even if it's

just a dog walk or just before you go to

bed, when the only priority is you on what you

want to use your time for.

So please ask a member of the team if you're

struggling to find time for yourself.

We all understand that these are not normal times, and

we can't expect business as usual.

So please talk to someone if you need to take

a break at any point during the day or, you

know if you just want to chat in the evening

talking sharing and being there for each other is what

we have to do in these times.

Sometimes we don't feel we want to burden others with

our problems or even know where to start.

But we do understand everybody that it's okay not to

be okay.

And we are all in this together so you can

talk to your friends.

You can talk to family, you can talk to colleagues,

teams. You can talk to anyone in the S l

t Anyone from the all star team.

Tracy and I I roll on hand on DOF course.

If you're in one of those teams, please talk to

each other as well.

Um, you can talk in person and the wonder of

technology that it is now any form of messaging we

are there on We are listening on.

Listening is so important.

We don't always know in the moment Thea answers or

look us about answers Wrong are going correct that immediately.

But a problem shared is a problem halved on dhe.

We are all listening ears.

So share if you need thio, take time and have

compassion for yourself.

Andi each other on.

Of course, That's second nature to UAL Bean in the

education game, Being compassionate is not just about being compassionate

to each other.

We are our own worst critics and often over analyze

our every thought indeed, especially as educators were used to

evaluating our practice and thinking how we could do it

better next time.

But being compassionate to yourself is Justus important as being

compassionate to others?

First of all, what you need to do each day

is say something nice to yourself and then go on.

Treat yourself last but not least, if you still need

support, there are lots of different avenues you can explore

your GP, although it's difficult to see them in person

these days is available through phone or email.

There's a counseling surface available through the Dorchester Trust for

counseling on their offering free counseling for a lke.

Workers endorse it, which will consist of six sessions.

If you phone them on 077143301 to 0 or contact

them through their website, which is W w dot psychotherapy

Dorsett dot co dot UK.

Um, they can offer you some sessions if you're finding

that you need that.

There's also a free and confidential counseling service through our

workplace insurance.

I have the phone number, um, which I will pop

onto this presentation.

Actually, I'll pop it onto a piece of paper with

some of the ideas about meditation and things that I've

got so that you all have that.

Should you need it?

Also, your union support surfaces and your union's website will

offer the latest support.

Um, that's available to you through them on.

There's also really useful website, which is called education support.

They have a free phone number which is 0800056 to

561 on their website is education support dot or dot

UK. I hope you found this useful.

If we can help in any way, please, please do

just talk.

Take care, everyone.

Keeping on keeping going

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