Speak Out OCTOBER 2021 DIGITAL EDITION

FEATURE

Stay away from technology I know it’s hard in our WFH virtual world, but try to stay away from technology as much as possible! Time spent away from screens reduces stress while enhancing pro- ductivity, focus, self-worth, mindfulness, sleep and even relationships! Extra tip: try to do these activities outside and soak up as much Vitamin D as possible. Studies show that Vitamin D may play an important role in regulating mood and reduc- ing depression. Lockdown has meant countless changes for students. You may have enjoyed these changes, found them challenging, or maybe both. The important thing is to find what works for YOU and stick with it! Remember, you’ve got this! Further reading and sources Headspace - New research: Young Australians fearful and uncertain of their future. Beyond Blue - Managing my daily life and copien Health Psychology Review - A meta-meta-analysis of the effect of physical activity on depression and anxiety in non-clinical adult populations Journal of Urban Health - Social ties and mental health Psychology and Health - Relationships between social interactions, basic psychological needs, and wellbeing during the COVID-19 pandemic Flourish Australia Disability and Society - Art as therapy Habitualroots - What are the benefits of mindfulness? Walden University - The many benefits of lifelong learning Procedia Social and Behavioural Sciences - Continuing education UW Health - Taking a technology break can help your health. Greater good Berkeley - Five reasons to take a break from screens Journal of internal medicine - Effects of vitamin D supplementation on symptoms of depression in overweight and obese subjects: randomized double blind trial with isolation and being at home. Better Health - Exercise and Mood

information processing and immune functioning and decreases task effort and psychological distress. Beyond Blue

recommends taking “10-to-be-Zen" by practicing at least 10 minutes of mindfulness every day. If the classic “mindfulness meditation” is not your thing, instead try stretching, journaling, gardening, yoga, decluttering or mindfulness colouring! Stay creative No matter if you can paint like Picasso or if stick-figures are more your style, being creative can help mental health recovery by promoting expressiveness, imagination and inspiration. Studies of art therapy finds significant improve- ment in participants' self-esteem, self-confidence, and feelings of empowerment and catharsis. By getting your creative juices flowing and activating the other side of your brain, being artistic “refreshes” your analytical mind and boosts motivation. It can be as simple as doodling a few minutes a day, right to getting a canvas and painting your weekend away! Not sure what sparks your imagination, look to Pinterest for ideas. Maybe you’re more of a knitter or sewer, a musician or pottery protégé, a photographer, graphic designer or writer; find what makes you happy! Stay learning You might have heard of the term lifelong learning where a person is self-motivated to voluntarily continue learning beyond formal educational settings. By keeping brain cells working at optimum levels, continued learning is just as im- portant for adults as children. It helps enhance self-esteem, adaptiveness, happiness and feelings of fulfilment while also maintaining brain health and reducing age-related cognitive and memory decline. I’m not suggesting getting another uni degree, but instead focus on informal/ experiential learning which occurs during daily life activities related to family, work or leisure. Listen to some educational podcasts, watch a documentary or TEDx talk, or learn a new skill from a friend or a platform like YouTube, SkillShare or MasterClass. Let your brain's neurons fire and re-wire!

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Speak Out | October 2021