Being healthy and having a positive outlook can contribute to your success at school.
It isn’t always easy, but there are lots of things you can do to keep your mind and body healthy.
Health and wellbeing tips with Dr Judith Locke
Watch our series of videos featuring clinical psychologist, Dr Judith Locke, for practical tips and advice to help you study effectively and maintain a healthy balance. They focus on:
- study balance
- procrastination
- limiting distractions
- transforming information
- perfectionism
- exam stress
- sleep.
Maintaining your physical health
Maintaining your health and fitness can elevate your mood and make it easier to maintain a school/life balance.
Eating well, getting enough exercise and rest is critical for your health.
Top 10 tips for health and fitness
- Stay active — aim for 30-60 minutes of activity every day.
- Mix it up — try different exercises or activities that you enjoy, so you work different parts of your body and don’t get bored.
- Hydrate — drink lots of water throughout the day. It’s good for your body and your mind. Avoid high-sugar drinks.
- Eat well — enjoy everything in moderation, with an emphasis on lots of fruit and vegetables, lean protein, whole grains, dairy and healthy fats. Try to avoid fast foods.
- Eat regularly — avoid skipping meals as it can impact on your concentration.
- Get your Zs in — aim for eight hours sleep most nights. Try to get in a routine and avoid screen time directly before bed.
- Stay safe — whether you’re exercising or playing sport, learning to drive, or navigating a relationship you need to stay safe. Be aware of your surroundings, wear protective clothing if needed and be aware of warning signs!
- Avoid harmful substances — you know they’re bad for you and will impact on your health.
- Get social — take time to connect with friends and family.
- Manage your mental health — find ways for positive relaxation and to reduce stress.
These are general tips only. You’ll find more information and advice on the websites listed below:
Looking after your mental health
Taking time out for you is important. There are lots of things you can do to maintain a positive outlook and look after yourself.
Queensland Health notes there are six different areas of mental wellbeing:
- Get healthy
- Keep learning
- Show kindness
- Connect more
- Take notice
- Embrace nature
You can find out more about them on the Your mental wellbeing website.
Top 10 tips for looking after your mental health
- Make time — dedicate some time each day to doing something you enjoy.
- Get active — exercise makes your brain release feel-good endorphins.
- Connect with others — spending time with others can energise you and means there’s always someone to listen if you’re struggling.
- Use stress-management — use strategies like breathing exercises, meditation or creative outlets to boost your mood.
- Set goals — setting small goals and sticking to them can give you a boost.
- Balance your schedule — build some ‘me time’ into your study schedule.
- Limit social media — try to switch off from time to time. While social media has loads of positives, it can impact your mental health.
- Manage academic pressure — organise yourself and your workload and remember your grades don’t define you.
- Be grateful — look at all of the positives in your life and make a list of things you have to be grateful for.
- Educate yourself — learn about dealing with stress and anxiety, mental health conditions and symptoms, and when you may need to get support.
These are general tips only. You’ll find more information and advice on the websites below.
Useful health and wellbeing websites
Here are some links to great resources to help keep you on your QCE pathway.
Diet and nutrition
- https://www.qld.gov.au/health/staying-healthy/diet-nutrition
- https://hw.qld.gov.au/blog/boost-your-recipes/
- https://hw.qld.gov.au/whats-happening/healthy-happenings/
- https://www.healthier.qld.gov.au/food/recipes/
- https://www.qld.gov.au/health/staying-healthy/diet-nutrition/nutrition
- https://www.eatforhealth.gov.au/
- https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating
Fitness and exercise
- https://www.qld.gov.au/health/staying-healthy/fitness
- https://www.qld.gov.au/youth/healthy-active/diet-exercise/exercise-getting-active
- https://www.qld.gov.au/youth/healthy-active/my-body
- https://www.qld.gov.au/youth/healthy-active/sport-recreation
Mental health information
- https://www.qld.gov.au/youth/looking-after-your-mental-health
- https://www.qld.gov.au/youth/looking-after-your-mental-health/managing-your-thoughts
- https://www.qld.gov.au/health/mental-health
Social and emotional support
- https://www.qld.gov.au/education/schools/health/pages/support
- https://www.qld.gov.au/youth/healthy-active/leisure-arts-culture
- https://www.qld.gov.au/youth/healthy-active/safe-places-to-hang-out
- https://www.qld.gov.au/recreation/holiday-activities
- https://www.qld.gov.au/youth/relationships-safety-sexuality
- https://www.qld.gov.au/youth/relationships-safety-sexuality/staying-safe/personal-safety-tips-for-young-people
- https://headspace.org.au
Youth services and information
- https://www.csyw.qld.gov.au/youth
- https://www.qld.gov.au/youth/support-services
- https://www.qld.gov.au/youth/relationships-safety-sexuality/relationships-sexuality/respectful-relationships
- https://www.qld.gov.au/youth/relationships-safety-sexuality/staying-safe/stop-cyberbullying
Share your #HealthyHappyQCE journey
Follow myQCE on Instagram and #HealthyHappyQCE to stay on top of your health and wellbeing throughout your QCE journey.
We’re on the QCE journey with you and want you to be part of a broader QCE story. Use #HealthyHappyQCE in your posts so we can see them too.
