The holidays are finally here, and while it might be tempting to spend the entire break glued to your phone or binge-watching your favourite shows, taking care of yourself during this time is super important. Let’s explore some ways to look after yourself over the holidays so you can start 2025 feeling refreshed and ready to tackle whatever comes your way.

Rest and recharge

Getting enough sleep during the holidays isn’t just about staying in bed all day (although that can be nice sometimes!). Try to establish a regular sleep schedule, even during the break, and aim for 8-10 hours of sleep each night. Avoiding screens right before bedtime and creating a relaxing routine can help you drift off more easily. Good sleep helps improve your mood, concentration, and energy levels – all things you’ll need when school starts back up again.

Stay active (but make it fun)

Nobody’s saying you need to hit the gym every day, but keeping active can help you feel better both physically and mentally. You could take a walk with friends or the family dog, go for a bike ride, or just have a dance party in your room. Even 30 minutes of movement each day can make a big difference to how you feel.

Fuel your body right

The holidays are definitely a time for treats and special meals, and that’s totally fine! Just try to maintain some balance by starting your day with a healthy breakfast and keeping some nutritious snacks handy. Don’t forget to drink plenty of water too – it’s easy to forget when you’re out of your normal routine.

Try something new

The break is the perfect time to explore new interests or pick up a new skill. Maybe you’ve always wanted to learn to cook, start a creative project, or try learning a new language. Don’t put too much pressure on yourself – it’s about having fun and discovering what you enjoy. Here are some suggestions:

• Learn to code
• Learn to cook a new recipe
• Start a creative project
• Try learning a new language
• Pick up an instrument

Give back to others

Making a difference in someone else’s life can help you feel good too. You could volunteer at a local organisation, help elderly neighbours with tasks, or spend time supporting a cause you care about. Even small acts of kindness, like helping out more around the house or spending time with younger siblings, can make a real difference.

Make time for connection

Quality time with friends and family is super important during the holidays. Plan some catch-ups with friends, have family game nights, or go on day trips together. These moments of connection can help you feel more grounded and supported.

Find the right balance

You don’t need to schedule every minute of your break. In fact, it’s important to leave some days completely free and learn to say no to things you don’t want to do. Listen to your body when you need rest, and try to balance social time with alone time.

Get organised (but don’t stress)

If you have important commitments or things to get done over the holidays, you probably shouldn’t put them off for too long – just remember to not let it take over your break completely. Here are our tips for finding the right balance:

• Make a simple to-do list
• Prioritise what’s really important
• Schedule tasks for after the holidays if possible
• Break big tasks into smaller chunks

Want more tips?

Looking for more ideas on how to look after yourself and make the most of your holidays? Check out our other blogs about health and wellbeing here.

The holidays are finally here! While it’s tempting to spend every day binge-watching your favourite shows or sleeping in until noon, there are lots of ways you can use this time to both relax and set yourself up for success next term. Don’t worry – we’re not suggesting you study 24/7. Instead, we have some ideas that can help you make the most of your holidays, striking the perfect balance between having fun and staying productive.

Start a passion project

Ever wanted to learn how to code? Or maybe you’ve been thinking about starting a YouTube channel? The holidays are the perfect time to dive into something new that interests you. Not only is it fun, but these kinds of projects can also look great on your resume or university applications later on.

Here are some ideas to get you started:

• Learn a new language using free apps like Duolingo
• Start a blog about something you love
• Create digital art or learn graphic design
• Make music or learn an instrument
• Cook your way through some new recipes
• Build your own website

Read what interests you

Reading doesn’t have to mean boring textbooks – try finding books, magazines, or even online articles about topics that genuinely interest you. If you’re into gaming, why not read about game design? Love sports? Pick up a biography of your favourite athlete.

Reading regularly can help you:

• Improve your vocabulary and writing skills (which helps in every subject)
• Learn new things about topics you enjoy
• Reduce stress and anxiety
• Get better at understanding complex information

Pro tip: Your local library probably has an app where you can borrow ebooks and audiobooks for free – perfect for reading on your phone or tablet!

Get a head start (but don’t overdo it)

While you definitely shouldn’t spend your entire break studying, taking just a little time to prepare for next term can make a huge difference. Here’s how to do it without stressing yourself out:

• Look over your previous term’s work and note down anything you found confusing
• Check what topics you’ll be covering next term (most teachers are happy to share this)
• Watch some YouTube videos about upcoming topics to get familiar with them
• Organise your study materials and clean out your school bag
• Set some academic goals for next term

Find the right balance

Remember, holidays are primarily for recharging your batteries. Try to:

• Spend time with friends and family
• Get outside and stay active
• Catch up on sleep (but try to maintain a somewhat regular schedule)
• Do things that make you happy
• Take breaks from your screens

The key is finding a balance between relaxation and productivity that works for you. Even spending just 30 minutes a day on something productive can help you feel accomplished while still having plenty of time for fun.

Want more ideas?

Looking for more ways to make the most of your holidays? Check out our other blogs here – we have tons of advice to help you succeed both in and out of school.

Schoolies is a time to celebrate your hard work, freedom, and the beginning of the next chapter in your life. It’s all about having fun with your friends and making memories that last a lifetime. But to ensure your Schoolies experience is memorable for all the right reasons, staying safe and making smart decisions is essential. Here’s a simple guide to enjoying your trip without compromising your safety or fun.

Plan ahead for a great time

Like almost anything in life, doing a bit of prep beforehand can save you a lot of stress down the track:

Choose accommodation wisely

Book accommodation that is registered with official Schoolies programs – these venues are safer and often have security and support staff on hand.

Share your plans

Let your family know where you’re staying and your travel itinerary. Keep them updated if anything changes.

Pack smart

Take essentials like sunscreen, a reusable water bottle, ID, chargers, a small first-aid kit, and any medications you’ll need.

Heading overseas?

You’ll also need your passport, visa, tickets (leave a copy with family at home), international SIM card, insurance, and – depending on where you’re heading to – you may even need some vaccinations.

Do Schoolies your way

Remember, it’s OK to think outside the box and celebrate with an alternative Schoolies – here are a few ideas you might like to check out.

Party safely

It’s definitely possible to let your hair down and have a great time while being safe – here’s how:

Pace yourself

If drinking alcohol, know (and respect) your limits. Alternate alcoholic drinks with water, and don’t feel pressured to drink if you don’t want to.

Stay together

Stick with your friends and look out for each other. Make a pact to leave together and never let anyone wander off alone.

Keep an eye on your drinks

Never accept drinks from strangers or leave your drink unattended. Spiking can happen, and it’s better to be safe.

Know emergency contacts

Save the numbers for local emergency services, your accommodation, and a trusted friend or family member.

Stay safe in your environment

Depending on where you’re going and the activities you have planned, there might be some other extra things to keep in mind during your trip:

Beach safety

Swim between the flags, listen to lifeguards, and avoid swimming at night or while drinking.

Transport safety

Always plan your rides in advance. Use only official or registered taxi services, ride shares, or designated driver arrangements.

Social media smarts

Be cautious about sharing your location or too many details online. Post memories after the event to stay safe.

What to do if things go wrong

We hope that you have an amazing time and everything goes off without a hitch, but it’s still a good idea to know what to do in case things go wrong:

Speak up

If something doesn’t feel right, trust your instincts and get help. Don’t hesitate to call emergency services if needed.

Know your support services

Many Schoolies destinations have support tents or volunteers available to help with issues like lost items, injuries, or feeling unsafe.

Be honest with friends

If you’re feeling unwell or overwhelmed, let your friends know so they can support you.

Final tips for a memorable Schoolies

Here are the last few things to keep in mind to make sure you have both a fun and safe time at Schoolies:

• Hydrate – Drink plenty of water, especially in the heat.
• Fuel up – Don’t skip meals. Eating well helps keep your energy up.
• Take breaks – It’s okay to take time out to recharge or relax.
• Respect others – Be kind and courteous to those around you, including locals and other Schoolies attendees.

Most importantly, have fun!

Your Schoolies experience is what you make of it. By making smart choices and prioritising safety, you’ll create incredible memories without putting yourself or others at risk. Celebrate, laugh, and enjoy this milestone – you’ve earned it!

Stay safe and have a blast!

The exam period can feel like running a marathon, both physically and mentally draining. Once it’s over, you definitely deserve time to rest and recover – but switching off that study mindset isn’t always easy. Here are 7 practical ways to help you forget exam stress and move forward.

Why is post-exam recovery important?

Taking time to properly recover after exams is important for both your mental and physical health. Prolonged stress can affect your sleep, mood, and even your immune system. By actively working to reduce your stress levels, you’ll be better prepared for whatever challenges come next, whether that’s starting something new, planning for next year, or simply enjoying your well-earned break.

7 tips to forget exam stress

Let’s look at some practical ways you can start your post-exam recovery and get back to feeling like yourself again.

Clear your study space

Your study space has probably been exam central for weeks or months. Seeing all those textbooks, sticky notes and study guides can keep you mentally stuck in exam mode. Taking time to clear away your study materials isn’t just about being tidy – it’s a symbolic way to show yourself that this chapter is finished.

• Pack away your textbooks, notes and study materials
• Clean and organise your space to signal to your brain that exam season is done
• Store important materials somewhere accessible but out of sight
• Consider donating old textbooks you won’t need again

Express your feelings

It’s completely normal to have a mix of emotions after exams – relief, worry, excitement, or even feeling a bit lost. Bottling up these feelings can prolong your stress, so it’s important to find healthy ways to express yourself. Whether you prefer talking things through or processing your thoughts privately, letting these emotions out helps you move forward.

• Talk through your exam experience with supportive friends or family
• Write down your thoughts in a journal or diary
• Share your relief with classmates who understand what you went through
• Remember that what you’re going through is normal and there’s nothing to be ashamed of

Focus on relaxation

Your body and mind need time to recover from the intense pressure of exam preparation. Relaxation isn’t just about doing nothing – it’s about actively choosing activities that help you unwind and reset. Find what works for you, whether that’s quiet meditation or energetic exercise.

• Try meditation apps designed for teens
• Put together a calming playlist
• Catch up on lost sleep
• Consider joining a yoga class
• Take long walks to clear your head

Celebrate finishing

You’ve accomplished something significant, and that deserves recognition. Celebrating doesn’t have to be elaborate or expensive – you can do anything that feels meaningful to you. Taking time to acknowledge your hard work helps create closure and positive memories.

• Organise a small gathering with friends
• Plan a special dinner with family
• Have a movie night with your study group
• Treat yourself to a shopping spree

Structure your free time

Suddenly having lots of free time can feel strange after following a strict study schedule. While it’s tempting to have completely unstructured days, having even loose plans can help you make the most of your break without feeling overwhelmed or letting time slip away.

• Make a loose schedule of fun activities
• Balance socialising with downtime
• Consider a casual job or volunteer work
• Try not to let days drift by without purpose

Get active outdoors

Being stuck inside studying can take its toll on both your physical and mental wellbeing. Getting outside in the fresh air and natural light can help boost your mood and energy levels. Even small amounts of outdoor time can make a big difference to how you feel.

• Spend time in nature to boost your mood
• Join friends for sports or swimming
• Go for bike rides or hikes
• Simply sit outside in the fresh air

Practice self-care

Self-care isn’t selfish; it’s essential for recovering from stressful periods. This is your chance to reconnect with activities and people that make you feel good. Take time to rediscover what you enjoy doing when you’re not focused on studying.

• Do activities that make you feel good
• Reconnect with hobbies you’ve missed
• Spend quality time with friends and family
• Give yourself permission to truly relax

Moving forward

Remember that exams are just one part of your academic journey. While it’s important to acknowledge the effort you put in, it’s equally important to let go and recharge. Hopefully these tips can help you forget your exam stress, reflect on what you’ve learned, and gradually prepare yourself for what’s next.

Want more tips on managing study stress and wellbeing? You can find more helpful resources on our website here.

Staying focused all day, whether it’s at school, work, or during an exam, is all about giving your brain a steady supply of energy. Your brain runs on glucose, a simple sugar that’s essential for clear thinking, concentration, and tackling difficult tasks – so if you want to perform at your best (and get better grades) then you need to make sure you’re eating the right food to keep it powered on.

In his book Thinking, Fast and Slow, Daniel Kahneman talks about how glucose plays a crucial role in cognitive processing, with research showing that mental effort depletes glucose levels. In their study, they found that students who were given glucose could continue performing simple mathematical equations long after a control group without the glucose could.

What is glucose?

Glucose is a type of sugar that your body uses as its main source of energy. It’s found in many foods, not just the sweet treats we often think of like lollies or candy. When you eat carbohydrates—whether they’re in bread, pasta, fruits, or vegetables — your body breaks them down into glucose, which then enters your bloodstream. From there, glucose is delivered to your cells, including brain cells, to be used for energy.

While glucose is technically a sugar, it’s important to understand that the best sources of glucose come from complex carbohydrates, like whole grains, fruits, and vegetables, rather than processed sweets. These complex carbs provide a slow and steady release of glucose, helping you maintain consistent energy levels, as opposed to the rapid spike and crash that comes from consuming sugary snacks.

So, when we talk about “glucose for energy,” we’re not just talking about sugar from lollies and junk food – we’re talking about the healthy carbs your body can use effectively to keep your brain running at its best. The trick isn’t just eating sugary snacks, but managing your diet to provide a constant source of glucose.

Let’s look at two scenarios: lasting a long day full of activities and preparing for an important exam.

Scenario 1: A full day of school plus work/training/study/social life

A long school day followed by work, training, or study in the afternoon requires careful planning so you don’t run out of energy before you get to the end of the day. Here’s how you can keep your glucose levels steady and avoid the dreaded energy crash.

Morning fuel

A combination of complex carbs, healthy fats, and protein will help you start the day strong. Try a wholegrain cereal with milk and some sliced banana, or wholegrain toast with peanut butter. Try to avoid sugary cereals – they can cause a glucose spike followed by a crash, making you feel sluggish by mid-morning.

Mid-morning boost

Around mid-morning, have a small snack to maintain your energy. A banana with a handful of nuts or an apple with cheese slices works well. This combination balances natural sugars with some protein and fat to keep energy levels steady.

Lunchtime recharge

To power through the afternoon, your lunch should include complex carbohydrates, lean protein, and veggies. A good option might be a wholegrain sandwich with chicken, salad, and cheese, or a pasta salad with lots of veggies. This provides a slower release of glucose, keeping you fuelled until your next snack.

Afternoon pick-me-up

By mid-afternoon, you might notice your energy dip. This is a good time for a snack that includes a mix of carbs and protein. Crackers with cheese or a granola bar can give you that needed boost while keeping blood sugar stable.

Evening meal

If you have training or work in the afternoon and want to avoid feeling wiped out, dinner should still include complex carbs and protein but focus on lighter options to aid recovery. Think a wrap with grilled chicken and salad, or spaghetti with a simple tomato sauce and some lean meat.

Timing tips

Space out your meals and snacks by 2-4 hours to keep your glucose levels stable throughout the day. Dehydration can also make you feel tired, so make sure you’re staying hydrated too. Water is best, but diluted fruit juice can help as well.

Scenario 2: Exam days

Exam days need extra planning, especially as you often can’t bring snacks into the exam room unless you have a medical reason. The goal is to keep your energy balanced so you can focus without feeling distracted or tired.

Pre-exam breakfast

Eating a good breakfast is key to starting the exam day right. Wholegrain toast with peanut butter and sliced banana, or a breakfast smoothie with yoghurt, oats, and berries are great choices. They provide complex carbs, healthy fats, and protein, all of which help release energy slowly over the morning.

Just before the exam

If there’s time before your exam, about 30 minutes before you start, have a small, easily digestible snack like a piece of fruit or a granola bar. It gives a small glucose boost without causing a sugar rush.

Hydration during the exam

You probably already hear this a lot, but it’s important to stay hydrated. Water is the best option, as dehydration can impact your focus. Make sure you’ve drank enough before the exam starts, and if allowed, keep a water bottle with you.

Post-exam snack

Once the exam is over, your body and brain will need to recharge. A smoothie made with fruit, yoghurt, and a small handful of oats can help replenish your energy without overloading your system with sugar.

The energy drink trap

It might be tempting to rely on energy drinks or caffeine tablets to stay alert, but they come with drawbacks. Energy drinks often contain a lot of sugar, which can lead to a rapid spike and crash in glucose levels, leaving you feeling worse in the long run. The high caffeine content can also cause jitters, anxiety, and even impact sleep, which ultimately harms your ability to focus and retain information.

So instead of quick fixes, aim for balanced, steady energy from nutritious foods and proper hydration to keep your brain functioning at its best.

Are you eating the right foods for your brain?

Managing your glucose levels throughout the day comes down to eating a balanced mix of complex carbs, proteins, and healthy fats at regular intervals. This helps you stay energised without the spikes and crashes that can make it hard to concentrate. On exam days, a well-thought-out breakfast and some simple snack food can give your brain the steady power it needs to think clearly, even under pressure.

Want more health and wellbeing tips tailored for students? You can read more on our website here.

Are you dreaming of spreading your wings and flying the nest? Whether it’s for university or just to taste independence, moving out can be an exciting adventure. But let’s be real – it’s totally normal to feel a pang of homesickness now and then. Don’t worry, we’ve got your back; here are some tried-and-true strategies to help you cope when you start to feel homesick.

Stay connected

Keep in touch with your family and friends back home, but find a balance. Schedule regular video calls or send messages, but don’t let it consume all your time. Pro tip: Send a good old-fashioned letter or care package – it’s a fun way to share your experiences and get a taste of home in return.

Create your home away from home

Transform your new space into a cozy retreat that screams ‘you’. Bring photos, your favorite blanket, or that weird knick-knack you love. These familiar touches can make your new place feel like home in no time.

Get involved and make new friends

Join clubs, sports teams, or student organisations that match your interests. It’s a great way to meet like-minded people and build your own community. Remember, there are lots of other people in the same boat, looking to make connections!

Become a local explorer

Explore your new surroundings. Find the best coffee shop, discover hidden parks, or hunt for the tastiest takeout. The more familiar you become with your new environment, the more it’ll feel like home.

Establish a routine

Create a daily schedule that works for you. It could include study times, workout sessions, and definitely some ‘me time’. Having a routine can provide a sense of normalcy and control, which is super helpful when everything else feels new and different.

Reach out for support

Remember, you’re not alone in this! Many of your peers are probably feeling the same way. Don’t hesitate to reach out to your university’s counseling services or join support groups. Talking about your feelings can be a massive relief.

Embrace the new (even if it’s scary)

Step out of your comfort zone and try new things. It might feel daunting at first, but each new experience is a chance to grow and create amazing memories. Who knows? You might discover a hidden talent or a new passion!

Practice self-care

Take care of yourself, both physically and mentally. Eat well, get enough sleep, exercise, and do things that make you happy. When you feel good, you’re better equipped to handle homesickness.

Plan visits home

Having a trip home to look forward to can be a great comfort when you’re feeling homesick. And when you do visit home, make the most of it – spend quality time with family and friends, indulge in your favorite home-cooked meals, and recharge your batteries.

Keep a journal or blog

Writing about your experiences can help you process your feelings and see how far you’ve come. Plus, it’s a great way to look back on your journey in the future.

Embracing the journey

Feeling homesick doesn’t mean you’re failing at independence – it’s actually a sign that you have loving relationships and fond memories of home. That’s something to be grateful for! Use these strategies to not just survive, but thrive in your new adventure.

Want more tips on navigating this exciting new chapter of your life? Check out our other wellbeing resources here.

As a high school student, facing tests and exams can be a major source of stress. It’s completely normal to feel anxious about these assessments, but you need to learn how to manage that anxiety so it doesn’t impact your grades.

If test anxiety is getting the best of you, don’t worry—there are effective strategies you can use to handle it. Let’s explore how you can tackle test anxiety and improve your confidence and performance.

What is test anxiety?

Test anxiety is a type of performance anxiety that can occur before or during an exam. It’s characterised by feelings of nervousness, worry, or fear, which can make it really hard to concentrate and do your best. Test anxiety can manifest in various ways, such as physical symptoms like sweating or a racing heart, or emotional symptoms like self-doubt and panic.

Why managing test anxiety is important

Improve performance: Managing test anxiety helps you focus better and think more clearly during exams, leading to improved performance and better grades.

Reduce stress: Effective strategies for dealing with test anxiety can lower your overall stress levels, making school and other areas of life way more manageable.

Boost confidence: By learning how to handle anxiety, you’ll build confidence in your ability to tackle challenges and succeed in your studies.

Three tips for dealing with test anxiety

Here are three practical strategies to help you manage test anxiety and perform at your best:

1. Prepare & practice

One of the best ways to reduce anxiety is to be well-prepared. Create a study plan that breaks down your material into manageable chunks. Use active study techniques like practice tests, flashcards, and summarising key concepts. The more familiar you are with the content, the more confident you’ll feel.

2. Practice relaxation techniques

Incorporate relaxation techniques into your daily routine to help manage stress. Techniques such as deep breathing, progressive muscle relaxation, and mindfulness can calm your mind and body. Spend a few minutes each day practicing these techniques, and use them during the test to stay calm and focused.

3. Develop a positive mindset

Your mindset plays a significant role in how you handle test anxiety. Replace negative thoughts with positive affirmations and remind yourself of your strengths and achievements. Visualise yourself successfully completing the test and focus on the effort you’ve put into preparing rather than the outcome.

Additional Strategies to Consider

Establish a routine

Develop a consistent study and sleep routine leading up to the test. Adequate rest and regular study habits can help you feel way more prepared and less anxious.

Seek support

Talk to a teacher, school counsellor, or trusted adult if you’re struggling with anxiety. They can offer advice, resources, and support to help you manage your stress.

Stay active

 Regular physical activity can reduce overall stress and improve mood. Incorporate exercise into your routine to help manage anxiety and keep your mind sharp.

Be kind to yourself

Test anxiety is a common experience, but it doesn’t have to control your performance or your well-being. By using these strategies and finding what works best for you, you can manage your anxiety and approach your exams with greater confidence. Remember, it’s not just about the test—it’s about taking care of yourself and your mental health.

For more tips on managing stress and achieving your academic goals, explore our website here.

Mental health is a big deal, especially for young people. According to the 2024 Australian Youth Barometer, 98% of young Australians reported feeling anxious or depressed at least once in the past year. That’s almost everyone, so trust us, you’re not alone in what you’re feeling.

But don’t worry, there are ways to manage these feelings and take control of your mental health. Let’s break the cycle with some simple strategies.

Talk about it

Talking about your feelings can make a huge difference. If you’re feeling anxious or down, talk to someone you trust. This could be a friend, family member, teacher, or school counsellor. Sometimes just sharing what you’re going through can make things seem less overwhelming.

Stay active

Exercise is not only good for your body but also for your mind. Physical activity can boost your mood and help reduce anxiety. You don’t need to hit the gym; even a walk, dancing, or playing a sport can help. Aim for at least 30 minutes of activity most days.

Get enough sleep

Sleep is super important for mental health, and teens actually need a lot more than most – in fact, most high school students need about 8-10 hours of sleep each night. Try to go to bed and wake up at the same time every day. Avoiding screens (like your phone or laptop) at least an hour before bedtime can also help you wind down.

Eat well

What you eat can affect how you feel, and it’s been proven that there’s a correlation between nutrition and mental health. Eating a balanced diet with plenty of fruits, vegetables, whole grains, and lean proteins can help you feel better physically and mentally. Avoid too much sugar and junk food, as they can make you feel sluggish and more anxious.

Stay connected

Feeling connected to others is crucial. The Barometer report shows that 70% of young Australians volunteered in their communities last year. Helping others can make you feel good about yourself and build strong relationships, so why not join a club, volunteer, or just spend time with friends and family.

Take breaks

School can be stressful, but it’s important to take breaks. Step away from your studies every now and then to relax and recharge by doing something you enjoy, like reading, drawing, or listening to music. Breaks can help you stay focused and reduce stress.

Practice mindfulness

Mindfulness is about staying in the moment and being aware of your thoughts and feelings without judging them. Practices like deep breathing, meditation, or yoga can help calm your mind and reduce anxiety. There are heaps of apps and online resources to guide you through mindfulness exercises – if you’re keen, we’ve got a list for you right here.

Seek help if you need it

If things get too tough, don’t hesitate to seek professional help. The Barometer found that one in five young Australians received mental health support in the past year, so know that you’re not alone. Talk to your school counsellor or visit a doctor to get the help you need. Remember, asking for help is a sign of strength, not weakness.

Limit social media

Social media can be a double-edged sword – while it’s great for staying connected, it can also lead to feelings of anxiety and inadequacy. Try to limit your screen time and be mindful of how social media makes you feel. We also recommend following positive accounts and taking breaks if you need to.

Focus on the positives

It’s easy to get caught up in negative thoughts, but try to focus on the positives. Keep a gratitude journal where you write down things you’re thankful for each day. This simple practice can shift your mindset and help you feel more optimistic.

Break the cycle

Managing mental health is important, and there are heaps of strategies you can try to feel better. Remember, it’s okay to have tough days, but with the right tools and support, you can break the cycle of anxiety and depression. Take small steps each day, and don’t hesitate to reach out for help when you need it.

For more information, check out the 2024 Australian Youth Barometer report and learn more about what young Australians are experiencing today.

We also have loads of helpful tips and articles for improving your mental health on our website here.

As the 2024 Paris Olympic Games gets off to a smashing start, we all have our favourite sections we’re just dying to watch. The Olympics are known for showcasing some of the most popular sports in the world, like athletics, swimming, and gymnastics. However, the Games also feature many lesser-known sports that are equally exciting and challenging, and might just leave you wanting more.

Let’s dive into some of these hidden gems and discover the unique rules, history, and skills required to compete in them.

1. Modern Pentathlon

The Modern Pentathlon was introduced at the 1912 Stockholm Olympics, inspired by the skills needed by a 19th-century cavalry soldier. It’s the only sport that’s actually been created specifically for the Olympic Games, and combines five distinct sports: fencing, swimming, equestrian show jumping, shooting, and running.

The Modern Pentathlon used to be separated into 5 different days for the 5 different sections, but now it’s all held on the one day. The sport is intended to test an athletes’ fitness, courage and skill by putting them through these varying sections.

2. Canoe Slalom

Basically competitive canoeing, Canoe Slalom made its Olympic debut in 1972 in Munich, and became permanent in the 1992 Barcelona Games. For this sport, athletes navigate a decked canoe (or kayak) through a course of hanging gates on river rapids in the fastest time possible. To excel at this sport, you’ve got to have excellent boat control, agility, and strength to manoeuvre through turbulent waters. Precision and quick decision-making are also super important if you want to avoid penalties.

3. Handball

Ok, so you’ve probably heard of handball before, but we’re not talking about the kind you and your mate play on cement slabs with some random rubber ball.

Handball is an actual Olympic sport, and has been part of the Olympic program since the 1936 Berlin Games. The official Olympic version of handball is a fast-paced team sport that combines elements of basketball, soccer, and hockey. It has 2 teams of 7 players each, and both sides compete to score goals by throwing a ball into the opposing team’s net.

4. Trampoline Gymnastics

Yep, it’s just what it sounds like: gymnastics, but on a trampoline.Trampoline gymnastics debuted semi-recently at the 2000 Sydney Olympics, and involves athletes performing acrobatic moves while bouncing on a trampoline, aiming for height, complexity, and precision.

If participating in the trampoline gymnastics segment, you have to perform two routines: one compulsory and one voluntary. The routines are then judged based on difficulty, execution, and time of flight (height).

5. Race Walking

Its walking…but it’s a race. Race walking has been an Olympic event since the early 20th century, and it’s a long-distance discipline with strict rules on technique. Basically, Athletes have to maintain contact with the ground at all times, and keep their leading leg straight til it passes under the body – that’s what makes it different from running. It’s actually really hard to do, especially when distances for the sport in the Olympics range from 20 kilometres to 50 kilometres.

Want more?

The Olympics are a super exciting time to be cheering on the champions of the sporting world, but have you ever wanted to make sports a career for yourself? Why not check out our blog on 10 jobs for sporty people, or how to make study fun by incorporating fitness. We’ve also got tons more study tips and advice on alternative careers on our website here.

Sometimes it can be tough to sort out what’s going on in our heads. You might be feeling overwhelmed in some aspects of your life, or struggling to keep your thoughts organised, but with no outlet these problems are just going to keep building up and tangling together. But what if there was a way to seperate your thoughts, experiences and emotions clearly on a page, just for you?

That’s where journaling comes in. It’s gained traction recently, and is used by top athletes like Kobe Bryant and Serena Williams, actors like Dwayne Johnson and Emma Watson, musicians like Taylor Swift and Shawn Mendes, and even people like Arnold Schwarzenegger and Jocko Willink. This is just the tip of the iceberg when it comes to successful people who journal, but it’s been proven time and time again that journaling can positively impact our health.

If you want to take charge of your own life and reap the benefits of emotional wellness, we’ve got some reasons why you should embrace the power of journaling.

Reduce stress and anxiety

Journaling can be a powerful tool to improve your mental health – by writing down your thoughts and feeling, you can better process emotions and gain clarity. Here are some mental health benefits of journaling:

• Reduces stress and anxiety by giving you a safe place to vent
• Helps you understand and manage your feelings better
• Boosts mood by focusing on the positive parts of your day

Studies have shown that regularly expressing yourself through writing can reduce symptoms of depression and anxiety. So, grab a notebook and start jotting down your thoughts.

Improve your grades

Journaling isn’t just good for your mental health – it can also help improve your grades. Here’s how:

• Increases focus by organising your thoughts
• Helps with goal-setting and tracking your progress
• Enhances memory and comprehension by summarising what you’ve learned

Try writing a summary of what you studied each day or setting weekly academic goals. Reflecting on your learning process can help reinforce what you’ve studied and make your study sessions more effective.

Think positive

Keeping a positive outlook can be tough, especially when school gets hard. Journaling can help you stay positive. Here are some ways to use your journal for positivity:

• Keep a gratitude journal – write down things you’re thankful for each day
• Document your achievements and celebrate your successes
• Write positive affirmations to boost your self-confidence

By focusing on the positive aspects of your life, you’ll be more resilient and better equipped to handle challenges.

Get better at writing

Regular journaling can also help you get better at writing, which is useful for your schoolwork. Here’s how:

• Enhances vocabulary and language skills by writing regularly.
• Improves writing fluency by practicing expressing your thoughts.
• Helps you develop your own writing style through consistent practice.

Whether you’re working on essays or creative writing assignments, the practice you get from journaling will make your writing clearer and more effective.

See how you’ve grown

Journaling lets you look back and see how much you’ve grown over time. Here’s why this is valuable:

• Provides a record of your thoughts and experiences that you can reflect on
• Helps you recognise patterns in your behaviour and thoughts
• Encourages self-reflection and personal development

By regularly looking back at your journal entries, you can gain insights into your growth and make more informed decisions about your future.

Want more?

We have loads more to explore on our website, like this article on 10 ways to study that aren’t boring.

You can also find more study and wellbeing tips here.