From Year 9

This issue will focus on relaxation ‘hackswith input from the Year 9 students and College psychologist.

One strategy I use to relax and de-stress is crocheting. Crochet is a great way to express your creativity and it makes great gifts for friends and family. All students are recommended to have a creative outlet that helps them decompress and take their minds off things like homework. Crochet is an easy skill to learn and is a great creative outlet. If more people are interested in crocheting or knitting at school, we are thinking of creating a lunchtime club. Stay tuned for further details.
I’ve loved painting since I was little as my dad is an artist which has influenced me. At the moment I am working on a painting with different mediums and may enter my work into a competition in term 3.
On Sunday night, we travelled to Accor stadium, awaiting the Eras tour, by Taylor Swift. It was an incredible experience, and all the little things made it amazing. She hyped the crowd up, and was so grateful for us coming. Not to mention, her vocals were incredible. The surprise songs such as Is it Over Now? And, I Wish You Would; as well as Haunted x Exile were totally amazing. The Sabrina Carpenter opening topped the mood. We know we will remember this for a long time to come, and are thankful for the chance to attend.
Annie-Rose and Gemma

Feeling Overwhelmed?

Below is a short piece from St Aloysius College psychologist, Cate Rushan, which outlines some wellbeing hints and suggestions for students in this busy period of the year, like when Formative Assessments are due. I hope students and parents/carers find this useful.

As we approach the halfway mark of the first term, it’s a good time to check in on the wellbeing of our young learners amidst the whirlwind of new teachers, increased academic demands, and evolving social dynamics.

Developed by Dan Siegel, a Clinical Professor of Psychiatry, the Window of Tolerance describes the best state of ‘arousal’ or stimulation in which we are able to function and thrive in everyday life. When we exist within this window, we can successful learn effectively, play, and relate well to ourselves and others. However, if we move outside of our window we can become hyper-aroused or hypo-aroused.

Hyper-arousal results from the fight or flight response and is characterised by excessive activation/energy. It can present as difficulties concentrating, irritability, anger and angry outbursts, panic, constant anxiety, easily scared or startled, self-destructive behaviour, etc. On the other hand, hypo-arousal results from the freeze response and refers to a sense of shutting down or disassociating. This can present as exhaustion, depression, flat affect, numbness and disconnection.

Regulating arousal levels to return to our window of tolerance is crucial for well-being. Here are some tips for calming and energising self-care:

Calming Self-Care Tips

Energising Self-Care Tips

Deep breathing exercises or mindfulness

Physical activity (e.g., brisk walk, team sport)

Take a warm bath

Take a cold shower or splash water on your face

Have a cup of herbal tea

Listen to upbeat music, maybe even dance

Engage in a creative activity (e.g., drawing, writing)

Connect with a friend or loved one for a lively conversation

Spend time in nature

Eat a healthy snack to boost energy levels

Unplug from screens

Play with your pet

Cuddle a pet

Expose yourself to sunlight

Have a wonderfully relaxing weekend.

Cate Rushan
College Psychologist