Taking care of ourselves physically and mentally is vital to reach our full potential. Self-care is a key factor when it comes to being the best versions of ourselves and enables us to better care for those around us too.

While the world has been presented with an array of challenges in light of the COVID-19 pandemic, self-care has never been more important.

What is self-care?

More than just ‘me time’, self-care is a deliberate act with the intention of taking care of our health. This includes physical health as well as mental and emotional wellbeing.

The benefits of self-care are far-reaching and include reduced stress levels, increased levels of resilience and improved overall health. With a little commitment, self-care is something we can all practice every day. Your mind, body and soul will thank you for it.

Checklist – Ways to practice self-care

1. Create a routine that works for you

A routine can help you stay motivated and feel better equipped at managing your time. Your routine should be tailored to you and your individual wants and needs, providing space for all the things that you value.

2. Make time for rest

Sleep is vital for optimal functioning and most adults require around 7 to 9 hours each night. In fact, your ability to get quality sleep can be an indicator of your overall health, so ensure that you don’t ignore rest as part of your self-care practice.

3. Prioritise movement

The benefits of exercise cannot be overstated. From making you feel happier, to increasing energy levels and helping you maintain a healthy weight, it is important to move your body every day. This can be a brisk walk, yoga, bike-riding – whatever form of movement you prefer or a combination of many.

4. Limit your screen time

While screens have become a focal point of modern life, setting aside screen-free time is a must. Reducing screen time can encourage you to be more active, sleep better and improve your mood.

5. Spend time in nature

From gaining essential nutrients like Vitamin D to its calming effect both physically and mentally, time spent in nature is time well spent. Getting outdoors can be a valuable self-care practice that can be easily incorporated into daily life.

6. Do things you enjoy

Even when life is busy, it’s important to find time to do the things you enjoy most. While there are limitations currently due to coronavirus, try to adapt your usual hobbies as best you can, or discover something new that feels fulfilling and makes you happy. It could be writing down your feelings, learning a new skill or just listening to your favourite music.

7. Stay connected

Loneliness over long periods of time can affect both your mental and physical health so it is very important to allow yourself time to connect with other people. Catching up in person may not be possible for now, but picking up the phone, jumping on a video call or reviving the pastime of letter writing is a self-care practice worth doing.

8. Nourish yourself

Putting healthy food into your body shows that you value yourself. Your body deserves good food, and cooking can be a rewarding and nourishing act of self-care.

9. Be patient and kind

It’s okay to have a bad day. You might not feel motivated every day. In fact, you might feel less motivated than ever at the moment. Create space for your feelings, whether they are good, bad or in between.

10. Reach out

The ultimate act of self-care is allowing yourself to reach out when things get tough. Ask for help and seek out support as you need it. This could be family and friends, or even your employer. You might prefer to contact an organisation who specialises in listening and supporting others such as Beyond Blue, Lifeline or Sane, to name a few.

Online Self-Care Resources

In addition to various online and/or phone-based resources you can reach out to, there are also plenty of app-based resources to support your self-care endeavours. If you’re ready to prioritise self-care, try downloading these:

• Headspace’s app is the perfect on-the-go tool for mindfulness and meditation
• Shine is useful for setting goals and staying motivated.
• Happify uses science-based games to help you overcome negative thoughts.
• Get creative and unwind with Colorfy, enabling you to gain the benefits of colouring-in, but in a convenient digital form

Remember, self-care can come in many forms and should be tailored to each individual. Practice self-care in the way that works best for you and reach your full potential.

Seek out support

If your mental health is suffering, chat to your doctor about a mental health plan. There are also a number of organisations who can help to support you in managing your mental health and wellbeing:

• • Lifeline Australia –  Provide access to 24 hour crisis support and suicide prevention services.
    Website: www.lifeline.org.au
    Telehone: 13 11 14

• • Beyond Blue – Provides information, and support for depression, anxiety and suicide prevention.
    Website: www.beyondblue.org.au
    Telephone: 1300 224 636

• • Headspace – Provides young people with information and resources on mental health, physical health, work and study support, and alcohol and other drug services.
    Website: www.headspace.org.au
    Telephone: 1800 650 890

• • 1800 Respect – Provides 24 hour support to people impacted by sexual assault, domestic or family violence and abuse.
    Website: www.1800respect.org.au
    Telephone: 1800 737 732

• • Mindspot – Provides free effective internet delivered psychological assessment and treatment for stress, anxiety, worry, depression, low mood, OCD and trauma (PTSD).
    Website: www.mindspot.org.au
    Telephone: 1800 614 434

• • Kids Helpline – Provides private and confidential 24/7 phone and online counselling service for young people aged 5 to 25.
    Website: www.kidshelpline.com.au
    Telephone: 1800 55 1800

• • National Debt Helpline – Helps people tackle their debt problems.
    Website: www.ndh.org.au
    Telephone: 1800 007 007

• • National Coronavirus Helpline – Provides information and advice about COVID-19.
    Website: www.health.gov.au/contacts/national-coronavirus-helpline
    Telephone: 1800 020 080

For information about additional organisations, resources, and online mental wellbeing apps, please visit our mental health resources page for contact details.

Download and print our self-care menu for tips on how you can improve your wellbeing

 

The COVID-19 pandemic has brought about many changes in the way we approach life. The shift to working from home has been significant, and while it may have been the dream for some, it is suddenly the norm for many.

Working from home brings with it a number of challenges, especially when you’re juggling home duties, caring for children and self-care. Staying motivated can be tough, along with managing your time effectively. However, working from home can be an opportunity to create positive habits and embrace a new way of doing things. These five tips will help you to maintain your mental health and wellbeing while getting the most out of your days with working from home.

1. Have a designated workspace

As tempting as it is to work from the couch or even bed, having a space that is set up specifically for working is the best way to approach working from home. Try to create a home office that is comfortable, free of distractions and has plenty of natural light. Ensure you have a comfortable chair, sufficient space and the chargers you need are easily accessible.

2. Structure your day

Having a plan for each day will ease your mind and help you focus in a strategic way. Know what time you want to start, what tasks you might work on in particular time slots and when you want to head to lunch. An ideal day should feature regular breaks too. Set aside time to get away from the screen, stretch your legs and eat something healthy. Don’t forget to set a firm finish time for your work day. If you have children, consider timetabling their days too. This can help everyone be more productive and content.

3. Get dressed for work

This may sound obvious, but when you work from home getting out of your pyjamas isn’t necessarily a priority. However, getting into work attire can help you to transition into the right mindset for your role and maintain a sense of normality in your work day. When the work day is done, you can slip back into your tracksuit pants and relaxation mode.

4. Keep in contact

Working from home can make you feel detached or even lonely at times, so keeping in contact with others is very important. Aim to have at least one phone call or video chat with colleagues or clients each day. Staying in touch can help everyone feel connected, motivated and supported. If you don’t have colleagues to speak with, a conversation with a friend or family member during your break is great to add human contact into the day.

5. Switch off

When your workplace is also your home, it’s important to create a distinction between work time and leisure time. Research shows that people who work from home tend to work longer hours, so try to stick to working only during your scheduled times. Avoid checking emails and spend quality, mindful time on other areas of your life.

Focus on the benefits of working from home

Be patient and kind to yourself as you adjust to this new way of living and working. While structure is useful to maximise productivity and wellbeing from the home office, it’s okay to be flexible when needed too. For example, working from the couch now and again won’t hurt. Or, if children need more one-on-one time from you on some days, do what you can and complete tasks in the evening or early morning.

When it comes to working from home, everyone is different. Experiment until you find a work routine that feels best for you. The move to working from home will require us to approach things differently, but with an open mind and a plan, there are many benefits to be enjoyed.

We’re here to support our learners and clients during this time, so if you have any questions please contact us!

 

The Early Childhood Education and Care Relief Package has been announced by the Australian Government in response to the impact of coronavirus (COVID-19), to support child care centres to remain open and keep educators within their jobs.

This is to ensure that quality education and care continue to be available for essential workers and disadvantaged and vulnerable children and families during this unprecedented health crisis.

What is the relief package?

The ECEC Relief Package will be provided to child care services in place of the Child Care Subsidy (CCS) and Additional Child Care Subsidy (ACCS) from April 6, 2020.

Under the newly announced package, child care services will receive payments until the end of the current 2019-2020 financial year. During this time, families will not be charged fees. This is to encourage parents to keep children enrolled even when they may not be attending so that centres can continue to stay open and keep educators employed.

In addition to support delivered by the ECEC Relief Package, childcare services will be able to access JobKeeper payments to pay staff and keep business running. The JobKeeper payment is a fortnightly payment of $1,500 per eligible employee from 30 March 2020, provided for a maximum period of 6 months.

Your early childhood education service is not required to apply for these payments and will receive them automatically.

Responsibilities as an employer

Employers may have to be more flexible during this time. Working from home where possible is recommended, but in the case of early childhood education this is often not possible.

You are encouraged to work with employees to consider options around providing paid leave, unpaid leave or ending employment where necessary. To better understand your rights and responsibilities as an employer during the COVID-19 pandemic, you can visit the Fair Work Ombudsman website.

Supporting families in need

To provide assistance to families, the Government announced that services will now be able to waive out of pocket fees for families where a service remains open, but children are not attending for COVID-19 reasons. Gap fees can be waived retrospectively for as far back as March 23, 2020. While centres are not required to provide fee relief to families during the period from March 23 to April 5, it is strongly encouraged to help centres maintain enrolments.

It’s important to be aware that centres are not permitted to increase fees at this time.

Support prior to and including April 5, 2020

From April 6, the ECEC Relief Package will be provided in lieu of the following:

• Additional Child Care Subsidy (ACCS)

The Additional Child Care Subsidy is available for families who are experiencing temporary financial hardship as a result of lost income. This is short-term support that can be accessed for up to 13 weeks for up to 100 hours of subsidised care per child, per fortnight. In many cases the subsidy will cover the entire childcare service fee, enabling families to continue to access childcare services as required and for childcare centres to continue to operate.

• Childcare absences

The Child Care Subsidy can now be paid for up to 62 days of absence per child across the 2019-2020 financial year in response to the families who are not attending due to COVID-19.

If the 62 days are used, additional absence days can be claimed for COVID-19 related reasons. These reasons may include illness of children or families, or where the family decides that the child’s attendance would be the child or others at risk. No medical evidence is required.

Closure of business

In some situations, centres may make the decision to close. In the case of the latter, there is no entitlement to CCS while the centre is closed and not providing care, and no family should be charged fees during that time.

In some instances, especially where an outbreak occurs, centres may be directed to close which will be classified as a period of local emergency. Where a centre has been required to close temporarily due to COVID-19, CCS and ACCS  will still be allowable, along with additional absences. Services are also not required to charge families fees during the period of closure due to local emergency. Centres must contact the department to activate local emergency provisions in the CCS system.

Get more information

During this time, information can change rapidly. For more information regarding the above, you can access more information via the Coronavirus (COVID-19) – Information for early childhood education and care providers and services document. To ensure you have the most up to date information pertaining to early childhood education and the COVID-19, visit this dedicated Department of Education, Skills and Employment website. For further details about the JobKeeper payments to support businesses and keep people employed, click here.

General updates about Coronavirus are available here, while global information can be found via the World Health Organisation.

Throughout the coronavirus (COVID-19) pandemic and beyond, Catalyst Education is dedicated to supporting our clients. Feel free to contact us as needed.