Term 1 | Week 11

6 April 2020

Dungay Public School

PRINCIPAL’S MESSAGE

Dear parents and carers,

THANK YOU

It’s been an amazing week by any measure. There are a few things I would like to share.

To start with I would like to say ‘thank you’. Everyone who is connected with our school – students, parents, staff, community and businesses have all been superb during this challenging time. We are all living with layers of anxiety at present. Our personal wellbeing, the wellbeing of those closest to us, our extended family, friends, people we work with, members of our community, losing employment, helping kids with their at home learning, having to stay at home, having to spend more time with people we love, paying bills, keeping a roof over our head and food on our table, the wellbeing of our economy and the services and businesses we rely on, to have a quality of life. When will life return to what we once knew? These are all things people are experiencing at this time.

While it’s still early we are starting to see signs that the social distancing strategy and good hygiene practices are helping to keep people in good health. This will save many lives as the hospital system will be more likely to cope with demand moving forward. Thank you for what you are doing to respect the social distancing and hygiene measures. It is helping to keep our community safe. As hard as it may be, please keep this up.

I wanted to thank our parents and carers for the amazing job they are doing helping students with their ‘at home’ learning, especially those who are also trying to work from home or get to work each day. It’s a juggling act, it’s unfamiliar territory but it’s being done well. We’re particularly grateful for how you are interacting with staff.

To our much loved students, thank you. We know many of you are working very hard to keep your school work moving forward. It’s not a perfect world at the moment, but many of you are doing your best with your school work. Well done. Please be assured there are no dumb questions. The teachers are here to help. Please ask for help or talk to your teacher about

challenges you face.

Murwillumbah weather bom.gov.au

Mon 6 Apr 27°C Tues 7 Apr 26°C Wed 8 Apr 25°C Thur 9 Apr 24°C Fri 10 Apr 29°C

SEEK - SEE - ACHIEVE

Challenge, Engage & Empower

Parents please collect your child’s

tote tray and work pack

before Thursday.

WHAT’S ON

These dates are also listed in our app

WEEK 11

Tues 7 Apr Zoom meeting trial, 5/6 Wed 8 Apr Zoom meeting trial, 3/4, 1/2 Thu 9 Apr Zoom meeting trial, KR Submit your Easter hat pics to Mr Stephens Last day of Term one Fri 10 Apr Good Friday Public Holiday Attendance at school continues to be on the advice that we are open for children of essential workers.

Term 2

WEEK 1

Mon 27 Apr Staff commence Term 2 Tues 28 Apr Start of Term 2 for students We will keep you well informed on how term 2 will look for students and families.

WEEKLY

Assembly: Friday from 2.10pm

Canteen: Every Monday, Wednesday & Friday

Playgroup: Every Monday, 9:30-11am

Library: Every Tuesday from 11:20am

Newsletter also available on the website & app.

CONTACT US

02 6672 2174

dungay-p.school@det.nsw.edu.au

305 Tomewin Road Dungay

(via Murwillumbah) NSW 2484

dungay-p.schools.nsw.gov.au

School Stream app (Continued on page 2)

To our phenomenal staff. Wow. What a team. In the space of a few short days they have transitioned much of the face-to-face learning to a learning at home model. The work involved, the quality of that work, the adjustments to learning programs, the adjustments to routines, the change to your daily lives all in the context of the layers of challenge I mentioned earlier. You are part of an amazing team and our community is blessed to have you working here.

A FEW THINGS I WOULD LIKE TO MAKE YOU AWARE OF:

We will refine practices

As most of the routines we have put in place were done with knowledge held at the time, and as times progress, things change. We are always looking at our practices: listening to ways we can improve the new way we are working to support student learning. Consequently I ask you to understand we will make refinements and adjustments to how we are doing things to ensure the best outcomes for our students and families. Please also familiarise yourselves with SeeSaw, Google Classroom and Zoom.

Resource availability

We are currently finalising advice to the Department which will see additional loan laptops, iPads and dongles (for internet access) become available to support learning at home. As every school has asked for this support, we will be patient and I will keep you updated.

Mr Joshua Stephens Principal

Dear Dungay PS students,

It’s the Easter Bunny here and I have a secret mission for you…….

Since we won’t be at school this year for an Easter Hat Parade, I would love for you to make an

Easter hat at home with your families. Then send a picture of yourself wearing your creation to your

Principal Mr Stephens by Thursday 9April.

A message from t he Easter Bunny

I will put all the photos

together with the

help of your teachers

and make a

YouTube slide show.

Love your dear friend

Easter Bunny Pssst, Mr Stephen’s email is Joshua.Stephens5@det.nsw.edu.au

Parents I understand

that you won’t be

able to get to the

shops to get the

normal supplies

required.

It’s just about being

creative with what you’ve got

and have some

fun .

There is no pressure

and I don’t want this

to cause stress.

ZOOM student meetings

Links will be emailed to parents and students the

day before meeting.

Please have students have their devices ready 10

minutes before meeting start time.

Please click on link to open Zoom meeting. When

prompted, launch Zoom and wait for host.

Please be patient and don’t stress as this is a trial

before we start using it in Term 2.

Schedule for trial meetings

5/6JR:

When: Tuesday 7 April, 9:30am

Use this link to join the Zoom meeting @ 9:20am

https://nsweducation.zoom.us/j/758437104?pwd=QTdBM2IwQXRjai9wS05GZm45RTA4dz09

Meeting ID: 758 437 104 Password: 879641

1/2M:

When: Wednesday 8 April, 9:00am

Use this link to join the Zoom meeting @ 8:50am

https://nsweducation.zoom.us/j/4603411267?pwd=VDFLTS91TmdLYjgvYnMrVkRtWWh0Zz09

Meeting ID: 460 341 1267 Password: 12m

3/4SHH:

When: Wednesday 8 April, 10:00am

Use this link to join the Zoom meeting @ 9:50am

https://nsweducation.zoom.us/j/329778420?pwd=K0FQY0EwRXVmS1lKdGxWYkVXRGVJUT09

Meeting ID: 329 778 420 Password: 869600

K/1R:

When: Thursday 9 April, 10:00am

Use this link to join the Zoom meeting @ 9:50am

https://nsweducation.zoom.us/j/4020623998?pwd=R3NtdG83a0dvbm9jNHZjQkdyRitYQT09

Meeting ID: 402 062 3998 Password: k1

Please ensure you carefully look over the following document on correct protocols while using Zoom.

Fitness inspiration

Be sure to

keep an eye out for

the Dungay Warrior

Easter Workout!….

Written by unknown

Inspired by Dr Seuss

I imagine if Dr Seuss were alive today, he’d say something like this…

(♪♫♪ read with Dr Seuss book rhythm…)

The buildings were big and people would smile

And travel they would, mile by mile.

But sick they become, in numbers they grew

Business worried, communities too.

Things stopped for a bit, the world slowed its roll

The virus has certainly taken its toll.

But what they then saw from slowing things down

Is in fact they now had less reason to frown.

Families now gathered, what game shall we play?

Pass me the crayon, give mummy the grey.

Dad’s home guys, he’ll read us a book!

Then all of us together will cook.

The lungs of the planet caught a small break

Less travel meant less pollution to make

People did realise they’d all be okay

They don’t need so much to get through the day.

Maybe the virus that causes so much stress

Showed the whole world that more can mean less.

More can

mean less

Want to keep the kids active but not really sure how?

Here are some YouTube channels and videos to get you inspired.

Dance Fever:

https://www.youtube.com/c/dancefevermultisport

PE with Joe:

https://www.youtube.com/embed/3Z05939ZMbE

Creating a mentally healthier world

Importance of self-care planningCOVID-19 mental health and wellbeing resources

What this fact sheet covers:

• Self-care explained• Creating a self-care plan• Personal planning templates

Self-care is an important part of daily life, however during times of uncertainty and this unprecedented situation with COVID-19 the need for self-care is imperative.

Self-care is often the first thing that gets sacrificed when life is busy and stressful, and people often think that taking time for themselves seems indulgent. But looking after your own wellbeing will help you get through this challenging time, and will help you to better care for others.

Amidst the confusion and constant stream of information due to COVID-19, a self-care plan can help you focus, make decisions and stay healthy.

“Please put on your own oxygen mask first before helping others!” Many of us have heard this important rule on flight safety recordings but it’s a useful phrase to remind us about the importance of self-care – if you don’t look after yourself first, you won’t be able to help yourself or others.

What is self-care?

Self-care refers to the activities and practices that we deliberately choose to engage in on a regular basis to maintain and enhance our health and wellbeing.

Self-care helps to prevent stress and anxiety By incorporating self-care activities into your regular routine, like going for a walk or socializing with friends, you give your body and mind time to rest, reset, and rejuvenate, so you can avoid or reduce the symptoms of stress and anxiety.

Self-care makes you more effectiveWhen you take time for yourself and give your body the food, rest, and activity it needs, you will actually have more energy to meet the demands of daily life – however unusual they might be. Bringing more balance to your daily routine will help you be more productive and more resilient to stressors.

Creating a mentally healthier world

How to create a self-care plan

Step 1 | Evaluate your coping skills

Examining your own habits is an important first step in developing a self-care plan. How do you typically deal with life’s demands? Can you identify when you need to take a break?

When faced with challenges, we can use either positive coping strategies or negative coping strategies. Below are a few examples of each.

Which strategies do you use?

Positive Negative

Deep breathing Yelling

Listening to music Smoking

Exercising Pacing

Meditation Skipping meals

Reading Drinking alcohol to excess

Connecting with others Withdrawal from friends and family

Engaging in a hobby Biting fingernails

It’s important to be honest when evaluating your behaviours. If you find yourself unable to cope with a situation or feeling angry, snappy with others, or anxious, take a deep breath and refocus. It may be time to re-evaluate your go-to coping skills.

Step 2 | Identify your daily self-care needs

Take a moment to consider what you value and need in your everyday life. Then consider what you value and need during these difficult times of uncertainty. It may not seem like the right time to be planning, but time spent now will reap benefits later if you can get a plan in place.

Remember that self-care extends far beyond your basic physical needs; consider your psychological, emotional, spiritual, social, financial, and workplace wellbeing.

You will find a template for ‘Identifying needs’ at the end of this fact sheet that you can print off. This template contains useful examples to get you started.

Step 3 | Reflect. Examine. Replace.

Reflect

Reflect on the existing coping strategies you have identified have outlined in the previous activities. What’s working? What isn’t working?

Keep the helpful tools and remove anything that is unhelpful.

Creating a mentally healthier world

Examine

Are there barriers to maintaining your self-care? Examine how you can address these barriers.

Start taking steps toward incorporating new strategies that will benefit your health and well-being.

Replace

Work on reducing, and then eliminating, negative coping strategies. If you find yourself using negative strategies, then begin by choosing one action you feel is most harmful and identify a positive strategy to replace it.

Positive coping skills are an important part of your self-care toolkit.

Step 4 | Create your Self-care plan

Once you’ve determined your personal needs and strategies, write them down. Your self-care plan can be as simple or as detailed as you need it to be. You may choose to keep a detailed plan on your desk and carry a simplified version in your wallet, in your purse, or on your phone.

Look at it regularly, keep going back to it and refining it as the situation with COVID-19 develops.

You will find a template for your ‘Personal Self-Care Plan’ at the end of this fact sheet that you can print off and fill out.

We will be providing more updates and resources on blackdoginstitute.org.au/covid-19 to assist with the unfolding situation around COVID-19.

Creating a mentally healthier world

In addition to your self-care planning, it is important to find an approach that SETTLES the mind.

Our advice is:

Stay focused on the here and now and avoid thinking too far into the future and take each day one step at a time.

Engage and stay connected to friends, family and support networks. Working together with communities, united as a country we can move through this.

Thoughts are thoughts, not necessarily facts. Be alert to negative thoughts and don’t give them power.

Treat people with kindness, support others through this time of uncertainty.

Limit information and time on unhelpful media. Constant exposure to anxiety-fuelling stories drives panic and uncertainty.

Exercise is key, research shows that good physical health is critical for a healthy mind, focus on good sleep, eating well and working out.

Seek help, if you are concerned about yourself or others talk to your GP, the Black Dog online clinic is a good place to start with a self-assessment.

For information: blackdoginstitute.org.au

blackdoginst @blackdoginst /BlackDogInst

This document may be freely downloaded and distributed on condition no change is made to the content. The information in this document is not intended as a substitute for professional medical advice, diagnosis or treatment. Not to be used for commercial purposes and not to be hosted electronically outside of the Black Dog Institute website.

Creating a mentally healthier world

Template 1: Identifying needs

Daily self-care

What are you doing to support your overall well-being on a day-to-day basis? Do you engage in self-care practices now? Are you more active in some areas of self-care than others?

Use the table below to help you determine which areas may need more support.

Area of self-care Current practices Practices to tryPhysicale.g. eat regular and healthy meals, good sleep habits, regular exercise, medical check-ups

Emotionale.g. engage in positive activities, acknowledge my own accomplishments, express emotions in a healthy way

Spirituale.g. read inspirational literature, self-reflection, spend time in nature, meditate, explore spiritual connections

Professionale.g. pursue meaningful work, maintain work-life balance, positive relationships with co-workers, time management skills

Sociale.g. healthy relationships, make time for family/friends, schedule dates with partner/spouse, ask for support from family and friends

Financiale.g. understand how finances impact your quality of life, create a budget or financial plan, pay off debt

Psychologicale.g. take time for yourself, disconnect from electronic devices, learn new skills, access psychotherapy, life coaching, or counselling support through your EAP if needed

Creating a mentally healthier world

Template 1: Identifying needs (continued)

Emergency self-care

When you are faced with a crisis, you likely won’t have time to create a coping strategy. Take time to develop a plan in advance so it’s there when you need it.

Try completing the following table to help identify your unique self-care needs during times of distress.

Emergency self-care strategies

Helpful Unhelpful

Relaxation and staying calmWhich activities help you to relax? e.g. deep breathing, taking a walk

Which activities make you more agitated or frustrated? e.g. yelling, swearing, or drinking

Self-TalkHelpful self-talk may include, “I am safe/I can do this.”

Harmful self-talk may include, “I can’t handle this/I knew this would happen/I deserve this.”

Social supportWhich family members and friends can you reach out to for help or support?

Which people should you avoid during times of stress? Be honest about who helps and who zaps your energy.

MoodWhich activities support a positive mood? e.g. listening to uplifting music, enjoying the sunshine

What should you avoid when times get tough? e.g. staying in bed all day, avoiding social activities?

Creating a mentally healthier world

Template 2: Create your self-care plan

Once you’ve determined your personal needs and strategy, it’s time to write it down.

Your self-care plan can be as simple or complex as you need it to be. You don’t need to use this template, you may just prefer a list or diagram.

Here is an example of how your self-care plan might look:

MY DAILY SELF-CARE PLANList your favourite practices for each category

BODY MIND SPIRIT EMOTIONS RELATIONSHIPS WORK

MY TOP THREE POSITIVE COPING STRATEGIESRecord three strategies you want to get in the habit of using

MY EMERGENCY SELF-CARE PLAN

HELPFUL | TO-DO

List your top five emergency practices

HARMFUL | TO AVOID

List five practices, people, places, or things to avoid during crisis or

stress. This will serve as a helpful reminder to keep you on track.