2021 MNHS SHS Psychosocial Support

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A NEW

BEGINNING
TO A NEW
YEAR
New Year theme for yourself 2021
Prepared by:
Paolo Xavier S. Co
Career Guidance Advocate, MNHS-SHS
2020 has been and gone and
what a year it has been!
The past 12 months have been like no other in living
memory. And after all we’ve been through there is a real
need take a compassionate look at self-development and
our mental health in 2021.

We are going to help you heal from life in a pandemic


by giving you tips and tricks on ways to be a little softer
to yourself.

Listen, reflect and set your theme.


How can setting a theme
help our wellbeing?
New Year self-improvement can be a positive thing with
benefits for your mental and physical health.

This year when thinking of self-improvement, find things that


work for you, irrespective of what others are doing. And
remember to ask for support if you need it.

New Year's resolutions can be fueled by unhelpful self-


criticism. ‘A festival of finding ways in which we are not
enough’. So, instead we propose that you try setting a theme:

This year we hope you can:
1. Accept who you are
2. Nourish your body
3. Bring intention into your actions
4. Take time for yourself
1.
ACCEPT WHO
YOU ARE

It’s “… cultivating the courage, compassion
and connection to wake up in the morning
and think, ‘No matter what gets done and
how much is left undone, I am enough.’
It’s going to bed at night thinking, ‘Yes, I
am imperfect and vulnerable and
sometimes afraid, but that doesn’t change
the truth that I am also brave and worthy
of love and belonging.” Brene Brown

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Resist the urge to strive for an entirely new you in
2021. Instead accept you last year, today and
tomorrow.
Approach personal growth, habit change and goals
with a kinder self-talk that cares for your mental
wellbeing.
Evaluate the relationship you have with yourself.
Ask would you speak to somebody else in the way
you speak about yourself? The relationship you
have with yourself is crucial to your own
wellbeing and to creating healthy and happy
relationships with others.
Being kind to yourself regularly is one of the
best things you can do.
5 habits to improve the
relationship with you in
2021
1. Invest in yourself by spending 15-30 minutes each
day doing something you enjoy
2. Write down positive things about yourself when your
inner critic finds faults
3. Act as if you were your own best friend and be kind
and supportive when you stumble or feel you have
failed
4. Do something to wind down and relax at the end of
each day
5. Take a few minutes each day to appreciate the small
wins you have achieved.
2.
NOURISH
YOUR BODY
Resisting the urge to join up to the latest fitness or
diet fad as soon as 1 Jan arrives can be hard.
But it can be a great idea to try taking a deep
breath, pausing and working out in what ways you
want to nourish your body and mind in 2021
instead.
People tend to have a renewed drive for positive
change in the New Year and when channeled
calmly and kindly this can have wonderful result
for your physical and mental wellbeing.
Get others involved in your goals: Social support
can be a great motivator, and sharing your
experiences, goals and achievements can help
you to keep focus and enthusiasm.
4 questions to ask yourself
before you dive into new
fitness ideas
1. What do you want to get out of being active?
2. Would you prefer to be indoors or outdoors?
3. Would you like to be in a group or do an individual
activity?
4. Would you like it to be integrated into daily life, such
as doing housework, going on a walk, doing gardening
(these are physical activities too)?

Physical activity is available to all, has few costs attached,


and can be tailored to your needs.
3.
BRING
INTENTION
INTO YOUR
ACTIONS
After the festive break, checking back into reality can
feel hectic or see you launch into autopilot.
By bringing intention into your actions through
mindfulness you can counter the New Year urgency to
sprint when January arrives.
Mindfulness is a way of paying attention to the
present moment, using techniques like meditation,
breathing and yoga.
It helps us to become more aware of our thoughts and
feelings so that, instead of being overwhelmed by
them, we’re better able to manage them.
Mindfulness has been shown to have positive
effects on several aspects of whole-person health:
including the mind, the brain, the body, and
behavior, as well as a person’s relationships with
others.
Try out the 1-minute
mindfulness activity
Take a minute a day to bring intent to you – mindfulness
doesn’t need to take a lot of effort or time... to be precise it can
take just one whole minute, 60 seconds, 60000 milliseconds!
● Breathing – become present with the physical activity of
breathing
● Body scan – check in and bring awareness to the
sensations in your body, head to toe
● Mindful walking - bring awareness to the sensation of
walking, how your feet feel when they connect with the
ground, how the muscles in your legs feel when they move
● Mindful listening – bring awareness to tuning in to your
environment, listen to the sounds around you
4.
TAKE TIME
FOR YOURSELF
Sometimes life can become a little overwhelming,
and especially when you’ve got an expectation as
well as the exciting opportunities that come with
having a whole new year ahead of you.
We recommend this year when things go from
exciting to a prolonged period of stress that you
hit the pause button and do something for you.
When you feel the balance isn’t quite right, pause,
be your friend and ask yourself:
Is this level of stress causing me a problem?
Can I identify the causes? What small changes
can I make to my lifestyle? Could I … eat
healthier, exercise, take time out, be mindful,
get some rest and sleep, and most of all be kind
to myself.
9 tips to help you care for
yourself and alleviate stress
1. Watch funny movies
2. Take a walk in nature
3. Set aside 10 minutes a day to relax and collect your
thoughts
4. Paint, draw or doodle
5. Unplug the phone and journal
6. Express your feelings
7. Spend time with positive people
8. Get a hot cup of something
9. Cheer up someone who is feeling down
Thanks!
Any questions?
Credits
● https://www.mentalhealth.org.u ● One Minute Mindfulness Exercise
k/
● https://youtu.be/zvx_csFK-sc

Suggested videos for each theme:


● 1-Minute Meditation
● I like myself
● https://youtu.be/F7PxEy5IyV4
● https://youtu.be/8v-dya-zfPA

● How to Practice Self-Care During


● The Carlton Dance the Coronavirus Pandemic
● https://youtu.be/zS1cLOIxsQ8 ● https://youtu.be/ybIukokYksA

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