Managing your wellbeing during winter - Quarriers
←
→
Page content transcription
If your browser does not render page correctly, please read the page content below
Managing your
wellbeing during winter
This guide hopes to provide you with some tools and
tips to keep yourself safe and look after your wellbeing
during this winter lockdown.
Practice
Make self-care gratitude
a priority
Get
moving
Ways to
Keeping learn
busy Keep
a routine
Ways to keep Support
in touch available
Looking after yourself
Make self-care a priority
Self-care should always be a priority. Self-care can be anything from going to sleep
an hour earlier to phoning a friend or getting out for a short walk. Here are some of
our self-care tips and ideas:
• Get a good night’s sleep.
• Go outside for some fresh air.
• Keep (or plan) a routine.
• Recognise what causes you to feel stress and find positive ways to cope with this.
• Wear comfy clothes during the day.
• Do something creative.
• Eat proper meals.
• Remind yourself it’s ok to feel how you are feeling.
Useful apps and links
• NHS Self-care tips for young people
• Young Minds: Young people’s self-care tips
for self-isolation (youngminds.org.uk)
• BBC Good Food: Recipes and cooking tips
• Sleep tips for teenagers - NHS
Calm is an app which Find easy recipes • Action for Happiness (www.
can help you manage based on what you
sleep lower stress and have at home. actionforhappiness.org) Daily actions
less anxiety. designed to help you support your mental
health and wellbeing.
Practice gratitude
Gratitude is all about identifying what we are grateful for in our lives. Practising
gratitude can help us change the way we feel about a situation or see things
more positively.
Ways to practice gratitude:
• Make your own gratitude journal.
• Let someone know that you are grateful for them.
• End your day by writing down or thinking about three positive things that
have happened.
• Smile and say thank you more often.
• Spend as much time as you can with your loved ones.
• Random acts of kindness (e.g. check in on your neighbours).
Useful apps and links
• 13 most popular gratitude exercises
and activities
• Mindfulness for Teens
• How to start a gratitude journal
Gratitude: Diary, Headspace
Vision Board A science-backed
Start your day with mindfulness and
Gratitude, create your meditation app,
2021 vision board, providing tools and
reminders to focus resources to help
on little things, and reduce stress, build
much more. resilience, and aid
better sleep.
Keeping yourself motivated
Keeping busy
While we are all staying at home, it’s easy to feel bored or struggle to think of things
to do. Here are some suggestions for you to try:
• Start a new book.
• Have a clear out.
• Do some arts and crafts.
• Take up photography.
• Start a podcast.
• Learn how to do calligraphy.
• Make a photo album of your favourite lockdown memories.
• Start a new Netflix series.
• Practice cooking skills.
Useful apps and links
• The Reader’s Digest book recommendations
• The Home Edit: organise your home
• Arts and crafts ideas
• Calligraphy and hand lettering for beginners
• Netflix recommendations
Netflix Kindle
Start a new TV series. Explore a huge range
of books.
Colour by Number
Use this app to
download pages that
you can colour in.
Get moving
During winter, it can be difficult to motivate yourself to get outdoors. But even the
smallest amount of time spent doing a physical activity can improve your fitness
and benefit your wellbeing.
There are many ways to exercise such as:
• walking
• cycling
• yoga
• home workouts
• Joe Wicks PE lessons
• dancing
• running
• cleaning
Useful apps and links
• Joe Wicks PE lessons
• Mrs Hinch home cleaning tips
• Courtney Black home workouts
• Clubbercise cardio fitness routine
Strava Map my Walk
Track your fitness, Track and map all your
record your running, workouts.
map a cycling route
and analyse your
training.
Yoga for Beginners Couch to 5K
A useful app for An app for beginners
starting out with yoga. to work up to running
a 5K.
Learning during lockdown
Ways to learn
There are many ways you can learn in lockdown. This time can also give you
a chance to learn some new life skills. Use some of our ideas to enhance
your learning:
• BBC Bitesize
Interactive videos and quizzes to help support you with your learning.
https://www.bbc.com/education
• Baking or cooking
This will help with your maths, reading and home economics skills.
• Learn a new language
Try downloading Duolingo.
• Practice life skills
Household chores such as sewing, ironing, doing the washing, etc.
• Watch documentaries on Netflix
Explore Netflix to find documentaries you could learn from.
Useful apps and links
• Secondary teaching resources - BBC Teach
• Secondary homework help (BBC Bitesize)
• 50 educational Netflix shows
• Life skills for teens
• Four easy meals to start cooking
BBC Bitesize Education Words with Friends
Content from BBC Challenge your friends
Bitesize. and learn at the
same time.
Notes
Use this app to draw,
write down notes, scan
documents, etc.Keep a routine
Routines can be hard to stick to when you are at home, but having a plan in place
can really help to get you started.
Top tips for keeping a routine
• Try to keep bedtime and mornings the same time as a normal school day.
• Get up in the morning and get dressed. This can help to get you motivated.
• Stick to meal times as you would if you were at school.
• Have set times of the day for breaks and time for you.
Useful apps and links
• The importance of routine
• Tips for creating a routine during
self-isolation
• Take time out - YoungMinds
TimeBloc Alarm
Set up your day and Use your phone alarm
plan in some breaks to set reminders and
and times. Plan when alarms throughout
your classes are and the day of when to
set reminders. take breaks.
My Study-Life
Use this app to plan
your study times,
classes and make it
easier to manage.Staying connected
Ways to keep in touch
During lockdown it is important to stay connected with others. We can do this by:
• Arranging a family Zoom call.
• FaceTime with your friends.
• Doing some activities together online.
• Setting up a Netflix party and watch the same film as a friend.
• Using social media.
• Researching the guidelines and if you can, meeting with someone outside.
• Texting or phoning someone to ask how they are.
• Making plans for the future with friends (something to look forward to).
Useful apps and links
• Set up a Netflix party
• 24 fun games you can play on Zoom
and other conference calls
Social media Kahoot!
A great way to stay in Arrange a game with
touch, with apps such your friends.
as Snapchat, Instagram
and Messenger.Support available
You might find that you need to reach out to someone or talk to someone during this
period of time. Here are some helpful contact numbers:
• Quarriers Resilience for Wellbeing Service – 01896 668411
• Breathing Space – 0800 83 85 87
• Samaritans – 116 123 or text 07725 90 90 90
• Childline – 0800 1111
• LGBT Scotland Helpline – 0300 123 2523
• Young Minds Crisis Messenger – Text YM to 85258
Useful links
• Mind – coronavirus and your wellbeing
• Young Minds – looking after yourself
• Staying Safe (A guide for those who are having suicidal thoughts or intentions)
• Young Scot coronavirus information
• Childline – managing your feelings
Quarriers Resilience for Wellbeing
Service,
The Hive,
Low Buckholmside,
Galashiels, TD1 1RT
Call: 01896 668411
Text: 07937 986558
borders@quarriers.org.uk
www.quarriers.org.uk/borders
Registered and Head Office:
Quarriers, Quarriers Village, Bridge of Weir PA11 3SX
Call 01505 616000/612224
Email schoolbasedservices@quarriers.org.uk
www.quarriers.org.uk/schoolbasedservices Quarriers is a registered Scottish Charity No SC001960You can also read
