Rejuvenation, routine, resources

By Claire Melloy, Assistant Principal – Students

Many of us instinctively know that being in nature is good for us.

There is also a wealth of scientific research from around the world which proves that being in bush, forest and woodland can have a significant positive impact on our wellbeing.

This research shows that trees and plants in these environments release antimicrobial essential oils called phytoncides. Phytoncides protect plants from germs and also provide health benefits for people. They can boost mood and immune system function. In addition, they have been shown to normalise blood pressure and heart rate, as well as improve stress, anxiety, concentration and sleep.

In some countries, such as Japan, forest bathing is already recognised as a clinical therapy and is available on prescription.

Even a small amount of time in nature helps us to slow down, to be present and to rejuvenate.

Visit The Forest Bathing Institute for more information.

The Secondary School has embraced a variety of weekly challenges encouraging students to get off screens and get outside.

Rejuvenation colalge
Left: flowers for Mum; Right: One joint Giving Group/Service Learning challenge is Radford Acts of Kindness.

Helping your young person during online learning:

Why do we need a routine? A routine allows us to feel a sense of security and settled in our environment (our home). Think about the last time you were in lockdown and look at what helped and what didn’t help. Our suggestion is that you try to maintain your usual school week routine as much as possible.

  • Wake up at a reasonable time – before 8am, eat breakfast and do your usual morning ritual.
  • If your internet/computer is struggling, try to engage with offline work such as textbooks or worksheets.
  • Take regular breaks, including recess and lunch – online classes have now been changed to 30 mins to help break it up.
  • Make time for things that make you feel good – exercise, going outside, chilling with pets, talking with friends, playing a game.
  • Look after your daily grooming and hygiene – shower, change clothes, brush your teeth.
  • And lastly: GO TO BED AT A REASONABLE TIME! See here for more info.

Other tips for getting good sleep:

  • No screen for up to two hours before bed (remember artificial or ‘blue light’ can affect your sleep)
  • If tossing and turning – get up straight away and read or do something (not on a screen)
  • Routine before bed is really important: bath, hot drink, turn off devices and keep them out of your room.
  • All devices off by 9pm and allow 1–1.5 hours to drift to sleep.

You can find more information on helping teens sleep better at:

The College’s Health and Wellbeing page has a variety of useful and timely resources including living with uncertainty and sleep. Visit

Other resources for parents

Reach OutHelping your teen with study stress during coronavirus

Reach Out parent forums

Relationships Australia – phone and online sessions. Phone 1300 364 277 (centralised intake) or visit

Triple P Parenting program – this will be run online in October. ‘Triple P – Positive Parenting Program is the flexible, practical way to develop skills, strategies, and confidence to handle any parenting situation. It's backed by decades of research and will give you an opportunity to meet other parents in similar situations.’

Parentline – phone and online sessions. Phone (02) 6287 3833 or visit

Parentline offers

  • immediate counselling and support over the telephone
  • ongoing and after-hours support from trained volunteer support workers
  • face-to-face counselling (once lockdown has concluded)
  • information on other services
  • referral to other agencies
  • ideas and resources about parenting.

Marymead’s family and relationship support services

Marymead focuses on the relationships of mums, dads, families and separated families. We support individuals to work towards positive change in their lives with a family-focused approach, identifying and improving parenting skills and relationships. Marymead offers group therapy and individual counselling to mums and dads. Bookings are essential. To secure your spot please email or phone 1800 427 920.

You can find more information at :

Families ACT

Families ACT advocates and works for vulnerable and marginalised children, young people and families in the ACT and surrounding region to improve their physical, social and emotional wellbeing.

Maree Crabbe

This recent webinar on sexually explicit imagery and our young people was extremely well received, both in terms of content and format. As a result, we will continue offering evening webinars for interested parents.

Maree Crabbe links are below:

Let’s finish by remembering that there are lots of really good things happening as well – there is a Good News section on ABC that is fun to look at every now and then to get out of the COVID news loop.

And now let’s see what has been happening on campus...

Miri waiting for students to come back
Ali Stevens and Tom Milenovic having a badminton break between lessons.
Y5/6 Learning Hub
Years 5/6 Learning Hub
Art materials
Art materials ready for collection
Click and collect
Click and collect from the libraries