Have you tried any of these? Let me know your favourite in the poll below. 1. Box Breathing (4–4–4–4) - Inhale for 4 - Hold for 4 - Exhale for 4 - Hold for 4 - Repeat 4 rounds This calms your nervous system almost instantly. 2. The 5–4–3–2–1 Grounding Technique Perfect when you feel overwhelmed: - 5 things you can see - 4 things you can feel - 3 things you can hear - 2 things you can smell - 1 thing you can taste This anchors you in the present moment. 3. Name the Emotion When you name how you feel — 'I’m frustrated', 'I’m anxious', 'I’m overwhelmed' — you reduce the emotional intensity. It gets you out of your emotional brain and back into your logical brain. 4. Slow Exhale Reset The exhale is what activates your calm response. Try breathing out longer than you breathe in — for example: Inhale 4, exhale 6. Why This Matters for Your Resilience Emotional regulation is the bridge between stress and resilience. When you can regulate your emotions, you can: ✔ respond instead of react ✔ bounce back quicker ✔ stay grounded under pressure ✔ communicate more effectively ✔ protect your energy ✔ make better decisions ✔ show up as the person you want to be Most importantly, you stop feeling like life is happening to you — and start feeling like you’re back in the driver’s seat. 👆Check out my 4 easy steps to build greater resilience under the Resilience Roadmap tile in the classroom tab.

Here’s a thought that might challenge how you see exercise... What if working out isn’t just about your muscles? What if it's also about your mindset and your nervous system? We often talk about exercise helping with stress, but it goes deeper than that. When you move your body, especially in a consistent, intentional way, you’re actually teaching your nervous system how to regulate itself. You’re practising how to: - Calm yourself after getting worked up (just like after a high-intensity workout) - Stay steady under pressure (think balance training or focused breathwork) - Breathe through discomfort without panicking (reminds me of Parkrun!) - Come back to centre when things feel a bit wobbly - physically and emotionally And the best part? You don’t need to be smashing PBs or doing 60-minute sessions to get those benefits. Even mindful walking, stretching, or gentle strength work helps send the message to your nervous system: “You’re safe. You can adapt. You’ve got this.” That’s resilience in action. What’s one type of movement that helps you feel emotionally stronger or more grounded?

Let’s face it - winter can be tough. Shorter days, colder weather, less sunshine… it can all chip away at our motivation, energy, and mood if we’re not careful. But winter doesn’t have to be about just getting through - it can also be a time to slow down, nourish yourself, and reset. Here are a few small but powerful ways to support your wellbeing during the colder months: - Soak up natural light when you can — even a short walk outdoors can make a big difference for your mood. - Nourish with warm, grounding foods that give you energy and comfort (soups, stews, herbal teas — yes please!). - Create moments of connection — a message to a friend, a shared laugh, or just showing up here. - Listen to your body — if you’re feeling slower, that’s okay. Honour your rhythm, not the pressure to "keep up". In this first week of winter here in Australia, take a moment to check in with yourself. What’s one thing you're doing (or want to try) to take care of your body and mind this winter? Let’s create a thread of winter wellbeing ideas — your small habit might be just the spark someone else needs right now. I'll put mine in the comments!

Let’s talk vision boards — one of my all-time favourite tools for dreaming big and staying focused. Vision boards aren’t just pretty pictures stuck to a page — they’re powerful visual reminders of what you're working towards and what matters to you most. When we see our dreams every day, they stay top of mind… and even better, that helps our brain get to work making them a reality! So I’d love to know — who here uses vision boards as part of their goal-setting routine? 🔹 How do YOU do it? 🔹 Do you make physical ones or digital? 🔹 Do you update them often? 🔹 And have you had any cool “dreams come true” moments from something you’ve placed on your board? If you’ve never made one, would you be keen to try? I’ll be sharing some tips soon — but first, let’s hear from YOU: 💬 Drop a comment below with how vision boards show up in your life — or if you'd love to create one!

In our fast-paced lives, it's easy to eat on autopilot. This week, let's focus on mindful eating: - Savour Each Bite: Take time to appreciate flavours and textures. - Listen to Your Body: Recognise hunger and fullness cues. - Eliminate Distractions: Turn off screens during meals. Share your mindful eating experiences or tips in the comments!