Our friends at Be You have provided this timely advice:

As Term 2 comes to an end across Australian states and territories, I know there will be a collective sigh as the year can move at frenetic pace. Adding to this is the onset of colds, illnesses, and tiredness. It’s undeniable the effect that winter can have on some of us. Over the coming weeks, it’s critical for education executives and school leaders to rebalance and reenergise. This is one of the most critical times of the year to take stock, anchor yourself in good behaviours, and find balance emotionally and physically. In a number of global companies executives are adhering to a new wave of what could be called the “4R Framework” – Rest, Recover, Reflect, and Reorient. In addition to this is the ability to Recognise signs and symptoms.

Tips for Education Executives and Schools leaders (July 2019):

1. Make dedicated rest and a reasonable sleep routine part of your break
2. Take care of yourself by taking care of your gut and monitor consumption behaviours 
3. Walk, exercise, or move daily (30 minutes is a great start and try to get your steps up to 8000 a day if possible)
4. Consider saying no to ‘over’ planning and overwhelming yourself with activities and plan for quiet dedicated rest times
5. Take a day trip or a few days away and get into a different environment. Find some sun, nature, and oxygen if possible
6. Reconnect by doing activities you love “where you lose yourself” and privilege time for these
7. Improve your mood, energy, and future performance by getting organized
8. Read and immerse yourself in something completely unrelated to work and consider switching off social media and work emails for “block times”

Seasonal Affective Disorder & School leaders

There is well documented international evidence explaining “Seasonal Affective Disorder” (SAD) for a number of us. SAD, or seasonal affective disorder, has a seasonal pattern – you’re fine during the warmer months, but as the cold closes in, life feels more overwhelming. Not dissimilar to other depressive mood symptoms, SAD can affect our ability to feel energised, motivated, affects our bodies as well as our psychological mood, and generally can have us feeling overwhelmed, flat, and wobbly. Experts have attributed SAD to a lack of sunlight and vitamin D during autumn and winter. This potentially affects our functioning of the Hypothalamus in the brain. Reduced sunlight can also affect melatonin (sleep hormone) and serotonin (mood hormone). It may also affect circadian rhythms and your body clock. Of course if you are feeling severe symptoms like this you should visit you GP.

Helpful tips to counteract the SAD effect on our systems;

• Get outside more often, even in reduced sunlight or winter weather we absorb sunlight
• Get sun, this may mean taking a day or too away from work or going on a holiday in a warmer climate
• Try to avoid increased alcohol consumption as this also may affect melatonin, energy, and serotonin. Using it may temporarily enhance mood however in the longer term drains us.
• Try lots of relaxation activities including being mindful, meditation, and this that make you feel calm such as breathing exercises, warm bathes, or gentle exercise
• Talk to someone about how your feeling and you may be surprised that others are having a similar experience

If it’s become severe and unmanageable please call;

• Lifeline on 13 11 14
• beyondblue on 1300 224 636
• MensLine Australia on 1300 789 978
• Suicide Call Back Service on 1300 659 467
• QLife on 1800 184 527

Remember, high performing contemporary leaders in the global market are now adhering to a 4R Framework and this is about performance, capability, and capacity.