hesterton ommunity ollege Parent guide to self isolation · hesterton ommunity ollege - Parent...

Chesterton Community College - Parent guide to self-isolation


Accessing school work

Structuring your day

Keeping active

Communication

28 challenges to keep you busy

General advice

Self-isolation and wellbeing


All students have been given Edmodo codes to access year group pages. If you believe your child has not joined, the codes are below:

Subjects have uploaded work on the groups and in the group folders. To access the folders, please follow the quick guide below.


Maintaining a routine will be important but it need not be too strict. Routines are always helpful for people to see an end point.

Try to stay as close to your normal routine as possible. Chesterton has provided work for all subjects and year groups so students can follow their normal timetables to support structure.

Don’t be afraid to break the day up into lessons and to have longer breaks in between; these breaks can be filled with baking, TV, cleaning, crafts, reading etc. Some students may benefit from planning in these breaks and knowing exactly what they will be doing during the time.

Some families in Italy have spoken to the Guardian about their experiences so far: have a read of this article for advice on screen time and other worries you may be experiencing:

https://www.theguardian.com/world/2020/mar/13/the-family-lockdown-guide-how-to-emotionally-prepare-for-coronavirus-quarantine

Day-to-day planning

Lots of students need routine and structure to support wellbeing. To cater to this, you could plan your day ahead over breakfast so everyone knows what the day will bring. Having lots of time on your hands and not knowing what you are doing can be very stressful, so have a go at planning activities for the day.

Things to plan in can include:

School work

Screen time

Active time

Fresh air

Facetime with friends / Communication

Family activities—see our 28 challenges that could keep you busy!




Keeping active during self-isolation will support you to maintain routine and your mental health. Here are some easy-to-access suggestions from our PE department:

Yoga with Adrienne on Youtube - 20-minute sessions to de-stress and improve flexibility

Cleaning the house

Joe Wicks workouts or similar HIIT workouts on YouTube

30-day press-ups challenge

Keepy-up challenge - how many keepy-ups can you do each day? Try to beat your record every day.

Meditation via phones and iPads: Calm and Headspace are great apps

Insanity on YouTube

If you have a Wii—you could be playing Wii Fit!

Just Dance is available on YouTube

Fitness challenges like the images below


Another critical component of good mental state is feeling connected to others. This time, technology is our friend. Connecting and making time for friends on social media or over the phone will be critical for adults. Also important is “reciprocal social support” – reaching out to others to make sure they are OK.

Children are used to highly social environments and will also need to connect with friends. Older children, Waters says, could create themes on Instagram or Snapchat where they can share their experiences and tips with friends. With younger children it might be scheduling in some video calls with friends and family.

Absent Line:

Calling: +44 (0)1223 712648

or Email: [email protected]

Absent advice: [email protected]

Head of House for general support

Cavendish: [email protected] Equiano: [email protected] or [email protected] Hill: [email protected] or [email protected] Fawcett: [email protected] Robinson: [email protected] or [email protected]

Edmodo support [email protected]

Wellbeing [email protected] [email protected]

Class Teachers, Form tutors and SLT are also available to contact.

mailto:[email protected]


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Thank you to our Heads of House who have part together 28 challenges for you to try during self-

isolation. There is a range here—you could aim for 1 or 2 a day! Good luck! There are also 25 ideas

on the next page too.


https://childmind.org/article/talking-to-kids-about-the-coronavirus/

https://www.mind.org.uk/information-support/coronavirus-and-your-wellbeing/

#collapsef3540

https://www.actionforhappiness.org/news/covid-19-how-to-respond

Here is a collection of links that you may find helpful during this time.

This information from the World Health Organization (WHO) is particularly useful; it highlights the importance of managing screen-time and accessing news.

https://www.bbc.co.uk/news/health-51873799

https://www.bbc.co.uk/newsround/51896156

https://www.bbc.co.uk/news/uk-51936286


AnxietyUK suggests practising the "Apple" technique to deal with anxiety and worries.

Acknowledge: Notice and acknowledge the uncertainty as it comes to mind.

Pause: Don't react as you normally do. Don't react at all. Pause and breathe.

Pull back: Tell yourself this is just the worry talking, and this apparent need for certainty is not helpful and not necessary. It is only a thought or feeling. Don't believe everything you think. Thoughts are not statements or facts.

Let go: Let go of the thought or feeling. It will pass. You don't have to respond to them. You might imagine them floating away in a bubble or cloud.

Explore: Explore the present moment, because right now, in this moment, all is well. Notice your breathing and the sensations of your breathing. Notice the ground beneath you. Look around and notice what you see, what you hear, what you can touch, what you can smell. Right now. Then shift your focus of attention to something else - on what you need to do, on what you were doing be-fore you noticed the worry, or do something else - mindfully with your full attention.


Self Isolation and Your Wellbeing

Water Drink water regularly. Drinking enough water is important

for your mental and physical health. Changing your routine might affect when you drink or what fluids you drink. It could help to set an alarm or use an app.

Food

Think about your diet. Your appetite might change if your routine changes, or if you’re less active than you usually are. Eating regularly and keeping your blood sugar stable can help your mood and energy levels.

Caring about your environment at home

If you are spending a lot of time at home, you may find it helpful to keep things clean and tidy. If the whole family are at home together it could help to decide together how you’ll use different spaces. Cleaning your house, doing laundry and washing yourself are important ways to help stop germs spreading. Your energy bills will probably go up if you’re at home more than you usually would be. Think about how you can save electricity etc.

Connect with others Make plans to chat to people or groups you’d normally see in person. You can arrange phone calls, send instant messages or texts, emails or use online platforms such as Edmodo. If you’re worried that you might run out of things to talk about, make a plan with someone to watch a show or read a book separately so that you can discuss it when you contact each other. If you're going online more than usual it's important to look after yourself online, remember the golden rule if you wouldn’t show your parents a conversation you are having online then stop immediately. If you're worried about loneliness: Think about things you can do to connect with people. For example, putting extra pictures up of the people you care about might be a nice reminder of the people in your life. Listen to a chatty radio station or podcast if your home feels too quiet.

Decide on your routine Plan how you’ll spend your time. It might help to write this down on paper and put it on the wall. Try to follow your ordinary routine as much as possible. Get up at the same time as normal, follow your usual routines, and go to bed at your usual time.

Stay active Build physical activity into your daily routine. Exercising at home can be simple and there are options for most ages and abilities, such as: cleaning your home dancing to music online exercise workouts that you can follow sitting less – if you notice you’ve been sitting down for an hour, just getting up can help.


Take Care with news and information Stay connected with current events, but be careful where you get news and health information from. For up-to-date advice, see the NHS coronavirus webpage and gov.uk corona-virus webpages.

Get fresh air, sunlight and nature Spending time in green space or bringing nature into your everyday life can benefit both your mental and physical wellbeing. It can improve your mood, reduce feelings of stress or anger, and make you feel more relaxed. It’s possible to still get these positive effects from nature while staying indoors at home. You could try the following: Spend time with the windows open to let in fresh air. Have flowers or potted plants in your home. Arrange a comfortable space to sit, for example by a window where you can look out over a view of trees or the sky, or watch birds and other animals. Look at photos of your favourite places in nature. Use them as the background on your mo-bile phone or computer screen, or print and put them up on your walls. Listen to natural sounds, like recordings or apps that play birdsong, ocean waves or rainfall. Get as much natural light as you can. Spend time in your garden if you have one, or open your front or back door and sit on the doorstep.

Find ways to relax and be creative There are lots of different ways that you can relax, take notice of the present moment and use your creative side. These include: arts and crafts, such as drawing, painting, collage, sewing, craft kits or upcycling DIY colouring mindfulness playing musical instruments, singing or listening to music writing yoga meditation.

If you are feeling claustrophobic or trapped Open the windows to let in fresh air. Or

you could spend time sitting on your doorstep, or in the garden if you have one.

Try looking at the sky out of the window or from your doorstep. This can help to give you a sense of space.

Regularly change the rooms you spend time in.

For more information and

links to other websites

visit:

https://www.mind.org.uk/

information-

support/coronavirus

-and-your-wellbeing/

Avoid distractions

If you are taking a break in between studying avoid: tv, gaming, social media etc. All of these things are designed to hook us in so we spend extended time on them. Instead take a short break and move to a different place in the house, make yourself a snack/drink or get some fresh air. Enjoy tv, gaming etc during your leisure time.

https://www.nhs.uk/conditions/coronavirus-covid-19/



https://www.gov.uk/coronavirus

https://www.gov.uk/coronavirus

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