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Tips for Taking Care of Yourself

SHRINKING YOUR WORRIES

ACTIONS TO TAKE:

• TALK IT OUT –

Share it with someone else. Others will welcome your trust.

• WRITE IT OUT –

Put it on paper. It's easier to see it in perspective.

• SHRUG IT OFF –

Raise your shoulders then drop them. Relax your whole body.

• BREATHE IT AWAY –

Inhale and exhale deeply a few times. Calm your thoughts.

• SORT IT OUT –

List practical options. Weigh, decide and the ACT.

• DELAY IT –

Fix a 15 minute worry session and put it aside until then.

• WORK IT OFF –

Do something physical. Clear your head. Divert your energy.

• REVERSE IT –

Consider taking an opposite approach. Explore alternative angles.

• SLOW DOWN –

Tell yourself something reassuring. Slow down, you will be more effective.

 

ATTITUDES TO ADOPT:

• LAUGH IT OFF –

Lighten it with humour. Be generous with smiles.

• DISTANCE IT –

Imagine a few years from now. How much will it matter then?

• BALANCE IT –

Consider the good consequences and feel glad about them.

• CANCEL IT –

Think positive thoughts. Don't let the negative pull you down.

• EXAGGERATE IT –

Picture the worst that can REALLY happen. How likely is it?

• WIN THROUGH IT –

Imagine yourself being successful and feel good about it.

• HOLD IT –

Say "STOP", pause, steady your thoughts. Now take a fresh look.

• ESCAPE IT –

Notice something enjoyable around you. Get into the present.

• MAXIMISE ON YOUR STRENGTHS –

Do more of what you are good at.

• PRAISE, CONGRATULATE YOURSELF AND OTHERS –

Be aware of what you and others have done right. Let it be known so as to encourage it to happen again.

THE MAIN CAUSE OF STRESS FOR TEENS

• moving from primary to high school

• school work pressure

• making friends

• puberty

• relationships

• changes in families due to unemployment, divorce, separation, accident, illness or death

• leaving school

• time pressure especially with part time jobs

• conflict – family and friends

• money

• unrealistic parental expectations

HEALTHY EATING TIPS… TIPS FOR TEENS

"Make sure you have breakfast before you go," "have a glass of water, instead of soft drink," "I'll make you some lunch, you don't have to buy it."

Have you heard all these before? Do you feel like your parents nag you about your eating habits? You're not alone! However, stop and think about why your parents are saying these things…

• Why is it often said that breakfast is the most important meal of the day? Although it's probably the most difficult meal for a lot of teenagers, a good breakfast gives you an energy boost to help get you through the day. Also, eating a nutritious breakfast kick-starts your metabolism so you will actually burn more calories throughout the day than if you eat nothing until lunchtime! Try to base your breakfast around cereals, milk, fruit, breads, yoghurt and smoothies.

• Soft drink tastes a lot more interesting than water, why should I drink boring old water? Soft drink and many energy drinks contain a lot of sugar in the form of glucose. You might feel good for a few minutes after drinking them but you will definitely become more tired and lethargic after an hour or two. Other drinks such as Coke and Pepsi also contain caffeine which when combined with the sugar, actually make you feel even thirstier! Try drinking 5 or 6 glasses of water per day and you'll definitely notice a difference in days. Also, don't wait until you feel thirsty before having some more water, carry a water bottle with you and sip throughout the day – you'll have more energy in the afternoon and you won't have to visit the dentist half as much!

• Take away food is so quick and easy, why bother preparing meals at home? Your parents want to bring up healthy kids, it's their job. If your mum or dad wants to make your school lunch, say thanks, eat it and enjoy! If you're in a situation where you have to "eat on the run," remember that there are always healthier options available. Rather than reaching for the hot chips or the hamburger, try sandwiches and wraps, sushi, kebabs, rice and vegetables, and if you feel like something sweet, go for a smoothie or a fruit salad.

• Don't be afraid to try a variety of foods. "Mix it up!" Try not to always eat the same foods because they're your favourites – you can't get all the nutrients your body needs from just a few foods. Eat a variety of fruit, vegetables, cereals, fish, chicken, dairy and nuts. The more colourful your plate looks, usually the healthier. And, don't deprive yourself of the foods you love – if you're at a party, treat yourself to a piece of cake or some ice-cream!

Eating healthily will help you sleep better, feel stronger, concentrate better,and you will see changes in the appearance of your teeth, skin, hair and nails.74

TAKING CARE OF YOURSELF

Being a teenager has never been easy - on the whole it's a happy, fun time but sometimes difficulties and problems arise which cause stress, worry and sometimes sadness or lowered mood.

It's important to understand that:-

We all get sad and feel low at different times - if however things get too much and go on for too long, making it difficult to cope:-

TELL SOMEONE WHO CAN HELP!!

You have the right to be safe and be left alone at school. Never accept being bullied, threatened or harassed. If it doesn't stop:-

TELL SOMEONE WHO CAN HELP!!

Teenagers face many worries and stresses which can sometimes cause anxiety making it difficult to cope - if this happens:-

TELL SOMEONE WHO CAN HELP!!

The teenage years is a period when for the first time, mental health and overall well being can become a serious concern and issue. Enjoy this time but be aware of your feelings and moods, AND keep an eye on your friends. If you have concerns, talk to the school counsellor or someone who can help.

Where to get help:

Talk it over with -

• your parents, siblings
• a trusted adult
• friends
• a teacher you relate well with, such as your Year Adviser
• School Counsellors

Outside Services -

• FLYHT (Fairfield Liverpool Youth Health Team) - 8717 1717
• Corner Youth Service Bankstown - 9796 8633
• Adolescent Mental Health Team - 8717 1700
• Kids Helpline - 1800 551800
• Youthline - 9633 3666
• Domestic Violence Service - 1800 656463
• Department of Community Services Helpline - 1800 066777
• RAPS (for home hassles) - 9890 1500
• Reconnect (for home & accommodation hassles) - 9755 0233
• Life Line - 13114
• Bankstown Family Support Service - 9709 5622
• Transcultural Mental Health Centre - 1800 648 911
• South West Adolescent & Family Counselling - 9826 8077
• SANE Helpline (for mental health issues) - 180 018

Websites -

• www.reachout.com.au is an excellent site for young people
• www.bullyingnoway.com.au
• www.sane.org
• www.bcs.org.au (is a support program for young carers)

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