October is Mental Health awareness month. During this month we all are encouraged to take time to refocus our attention on self-care and to acknowledge the importance of mental health. Our mental health is equally as important as our physical health and together they promote holistic well-being. If we ignore our mental well-being we place ourselves at greater risk of depression and other serious health issues.

Our lives regardless of age are complicated. We all face daily stressors which can create a strong sense of the unknown. For our children, social and family relationships, academic expectations, and part-time work can be a source of stress, combine this with a world that they hear is not at peace and we have a challenging environment.

We know that mental health issues should always be taken seriously. Asking for help is not a sign of weakness but a sign of strength. Our world thank goodness is dismantling the previously held stigma associated with acknowledging mental health issues. Here at the college when students ask for help or we see someone who is struggling the students are supported and not judged. Often the students' experience of the support that is on offer empowers others to also reach out which is a true sign of the compassionate and open relationships that we strive to build.

During the remainder of October and moving forward everyone is encouraged to prioritise their mental health.

• Take care of your body: get enough sleep, eat right, and stay active.  
• Connect with others: talk to trusted people in your life about how you are feeling. 
• Take time to unwind: don’t forget to do things you enjoy like reading a book, doing yoga, or other forms of self-care.

Our College Counsellor, Naomi Bee has drawn together some ideas and resources focused on healthy eating and mental well-being for families to consider.

Healthy Eating for a Healthy Mind

Healthy eating is a well-known component of physical health but is not always considered in relation to mental health and well-being. We know that physical and mental health are linked, but research tells us that the food we consume also has a significant impact on our mood and mental well-being. Healthy eating, therefore, is an important habit that we should be practicing, and teaching to young people in order to see them thrive.

Foods for a good mood

Most of us have heard the saying “we are what we eat”, and it is widely known that a poor diet can leave you feeling sluggish and unwell. More recently, research has shown that healthy diets can actually improve mental health and may reduce symptoms associated with mental health disorders. For more information on such studies, follow this link https://foodandmoodcentre.com.au/2016/07/diet-and-mental-health/ 

A healthy diet consists of a wide variety of nutritious foods including vegetables, legumes, fruits, meat and fish (or high protein/iron alternatives for vegetarians/vegans), plenty of water, and dairy (or alternatives for vegetarians/vegans). Foods to eat in moderation include highly processed foods and foods high in sugar and fat. The following link provides recommendations for foods to eat for optimal health and well-being https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating

For teens and children, in particular, foods to avoid in high amounts are caffeinated drinks (coffee, energy drinks, pre-workouts), refined sugar lollies and soft drinks, and high-fat junk food such as fast food. When eaten in excess these items can cause irritable and anxious moods, mood swings, and mood crashes.

The importance of balance

Healthy eating can be a challenge with the array of highly processed foods available, and many can feel the pressure to make healthy choices every day and may even punish themselves for the occasional treat. The key to a healthy diet is balance. It is unrealistic to expect yourself and young people to always eat healthily; life happens and it’s okay to have a treat occasionally. If your everyday diet is consistently healthy and varied, treats should be an enjoyable part of life as well. Enforcing strict eating habits onto young people may cause body image issues and/or disordered eating behaviours, so it’s just as important to encourage balance and acceptance as it is to teach them about healthy eating.

Ways to improve eating habits

Here are some tips to improve eating habits in your household:

- Eating a healthy breakfast is a great way to kick off the day – some ideas could be a bowl of porridge with honey or fruit, avocado on toast (full of lots of good fat), or eggs (great for protein). Making these healthy choices early in your day has been shown to set you up to consume other healthy foods as the day progresses.

- Skipping meals is NOT the answer - our bodies need food for us to function properly. Going to school or work on an empty stomach, or not eating regularly throughout the day, can decrease energy and increase bad moods.

- Mix it up – adding variety to meals each week is not only healthy but can make healthy eating interesting and fun.

- Make a plan and prep – it can be really tough with busy household schedules to cook healthy meals, so it’s a good idea to pick a day to plan healthy meals for the week, shop for them and prep them. That way, during the week after a long day the work is done for you, and you have a healthy option ready to go.

Resources

For more information and healthy eating ideas, follow these links: https://foodandmoodcentre.com.au/2021/04/looking-through-the-lens-at-how-food-can-improve-our-mood/  

https://au.reachout.com/articles/how-to-make-healthy-food-choices  

https://heas.health.vic.gov.au/sites/default/files/pick-mix-lunchbox-poster.pdf 

Ride with Me Project

The students of Year 11 Studies in Catholic Thought classes have joined forces with Banksia Village, Broulee and The Faculty of Health at the University of Canberra to participate in a Pilot Program using the intergenerational approach to assist the aged care sector in increasing physical activity and social connectedness and could potentially lead to reducing the stigma of living in residential aged care.

Associate Professor Stephen Isbel visited Carroll College at the end of Term 3 to propose the joint adventure. Our students have attended Banksia Village Lodge twice so far. Right from the first day students returned to school buzzing about the experiences they had meeting their project buddy from Banksia Lodge. Some comments from students include;

• “My visit was amazing”.
• “It was a great experience and I would recommend we do it again”.
• “It was really good to talk to my person. She is 91 years old and told me lots about her childhood, WWII and that her grandfather invented the carburetor – an interesting talk”.
• “It was a pleasure to watch the students engage fully with each visit. The conversation between the residents and the students was dynamic, animated, and informative. The residents very obviously enjoyed being able to talk to young people who really listened. The students were interested and asked questions to understand the person and their life experiences. The best part of each visit was the student conversations after the visits. They clearly enjoyed the experience and openly said they couldn’t wait to go back. A positive and fruitful experience all around".

Positive relationships have already been formed and we hope they can continue after the project is finished. The staff from the University of Canberra and Banksia Lodge were glowing in their praise of our students from the outset noting their maturity, cooperation, manners and great participation. A huge thank you to Mrs Cheryle King and Mr Paul Hamer for their organisation and support of this program.

PCYC Safe Driver Program

Last week 10 of our Year 10 and Year 11 students participated in this program which was funded by a Bushfire Recovery Grant. All of the students were fully engaged with Module 1 delivered here at the college and then went on to complete Module 2 on Saturday in Batemans Bay. Everyone agreed that the course was very worthwhile and we would like to thank the presenters, Charmaine Brereton and Rodney Eade. We are hoping to organise another opportunity to offer this course in the new year.

Year 10 Spring Soiree

Our social event for Year 10 was a great success this week. Thankfully the weather was fine so students could enjoy the beach as a backdrop for their photos before arriving at school to a beautifully decorated hall. We were treated to a two-course meal prepared by our own Hospitality chefs and table service from our staff. Thank you to DJ Matt Brown for the dance music and Mr Wayne LeCompte from Loud Designs for the photographs that will be available soon.

Our students get to enjoy wonderful nights like this as a result of the hard work and dedication of our staff. Behind the scenes we had staff arranging flowers, working with students to create the photo backdrop, maintenance set up, and packing up the hall. Thank you to the finance team for arranging permission notes and payments, our wonderful Hospitality teachers and students for their food preparation and service, and our staff for their attendance, service and supervision. Driving all of this was the Pastoral team, in particular, Mrs Corrinne Dell and Mr Greg MacAteer. A wonderful team effort!

Uniform

Thank you to the families who have taken the time to focus on the presentation of their children in their college uniform. Parents and carers ensuring that their child leaves home in the correct uniform that complies with the uniform policy is a wonderful support of the college. In the last two weeks, we have seen an overall improvement. Uniforms will continue to be closely monitored so this improvement is sustained.

Thank you for your ongoing support. 

Mrs Louise Ibbett
Assistant Principal- Pastoral care