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    Teen - Breathe December2022

    Uploaded by

    Marina6Matrix

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    © All Rights Reserved
    Download as PDF or read online from Scribd
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    BE HAPPY » BE BRAVE « BE KIND « BE YOURSELF 1095 AUD +$1295N20 "ecnbresthe oma Share the sweetness - Get on board «Stretch your wings » Graciously grateful Dollars & sense Peace out + A friend indeed + Cyberbullying & ways to block ity+ Stress jless-+ #DeatlecnMia ie SS time/engminded Welcome, HOW DO YOU FEEL ABOUT CHANGE? would find in your comfort zone, ‘There has been a change here at Teen Breathe Some of you may remember me. My name is Madi and | started Teen Breathe before handing over the reins to work on Teen Breathe's older sister, Breathe Magazine, The wonderful team has taken such great care oFyou, and I'm now so excited to be back walking alongside you on this journey a: we navigate the new and unfanilay, the quirky and delightful, and all that comes in between. IF you've recently worked through your own big shift (adopted a new friendship circle, an after-school ob, or moved house, | would love to hear how you navigated it. Write to me at editor@teenbreathe.com.au - we may even include your letter n out next issuel Starting out can give you butterflies ~a new school year, sleeping over ata friend's house for the first time, trying your hand ata unique hobby or sport (see page S2 and page 60 for some ideas), but change is postive, exciting, rewarding -i alters your path and makes room for a much greater experience! Just ike that old and worn hoodie, your comfort zane can get stifling and heavy. So take it ofF and dive, shake it up, stretch your wings, and welcome all life hs to offer. Ive missed my Teen Breathe Family, and it's so wonderful to be back Lets go! Modi, t.me/engminded Editors: Madison White, Donnay Tort ‘eaitor@teenbreathe.com au Editorial Yasmyo Fach Art Ditector: Tamara Byrnes Designers: Lauren MeDonald, Jo Chapman Manager, Brand & Community: Laura Thomson Contributors: Catherine Kielthy Jane Roe, losie Fletcher, Chloe Rhodes, Donna Findlay, Kerry Dolan, Kim Bans, Banseka Kayembe, Fle Marney, Emma Wale, Lorna Cowan, Dawattie Basdeo, Sarah Alex Carter, Chloé Hayden Cover Artist: Malena Flores Teen Breathe Magazine @GMC Publications is published under icense by Lovatts Media Chief Executive Officer: Rachael Northey Chief Financial Officer: Lauren Hoxne Head of Sales Jackie Garnett Group Marketing Manager: Kiriee Taylor Group Art Director: Luke Gallanay + & Publishing Manager: Nicole Kennedy +. +" Retail Manager: Patrick Lovat + Phone: +61 24302 1817 Subscription Enquiries: AUS 1800 254 199 | NZ 0800254 177 | +61 2.4202 1518 subs@lovattsmagazines com. | www.LovattsMagazines.com Printing: IVE ) \ Distribution: Are Direct ) ISSN: 2208-5289 tof whatever ind ge We acknowledge the Traditional Custodians of the land on which we work, the Darkinyung People, and pay our respects to Elders past and present. El oteenbreatheau @ eteenbreatheau El teenbreathecoomau INSIDE. ISSVE 30 4 stacroustrcrarsut Saying’ Thank yout sone ofthe easiest waysto brighten someone's day Og. moms vouRwour Pace Whether you prefer to goit alone orbe part ofa group, there are benefits ofboth {2 Arueronero How to handle changein your fiendsip group, especially if itmakes you fee unsettled AN [uy ssi 4 wate dotehap alse none scapes ‘THE GRACE IN SECOND PLACE ‘When someone eee succeeds in getting what you want, tur ‘negative eens into postive ones (CYBERBULLYING & WAYS TO BLOCK:IT Don't be afraid to speak up if yeuorsomeone you krow is being treated badly onine Peace OUT. How to Find quiet and calm Inalarge, busy household DON’T FEAR THE TEARS Embrace your emotions and take ‘ownership of haw you fee 60 62 64 SEEITTOBEIT ‘Why equal representation anda {fairer society is simportant DOLLARS & SENSE ‘Tipson scoring your frst job, and waysto make the most ofthe cash youearn| ‘SHARE THE SWEETNESS Bake some festive weats for frends and loved ones ths giving season ‘THE SECRET LIFE OF cODEGIRIS. ‘Author Elie Marney shares history's coolest codebreskng women BOOKED ON A FEELING Discover this season'sbook picks with writer, book blogger, and avid Teen Breathe eader Emma Waller NEIGHBOURHOOD WATCH “The natural words fll oF remarkable creatures ~ step ‘outside and see for yourself GETON BOARD ‘Stand-up padleboarding could realy flat your boat this summer UP, UP, &AWAY It’s, Fels good, and gets you out with fiends kite Aying has got wall STRETCH YOUR WINGS Lengthen and strengthen your back and core with locust pose ‘#DEARTEENME We asked Aussie author and actor Cho Hayden to write letter to her 15-year-old seh ADVENTURES OF YOU Iestime to start something new! SULLA MERCI, GRACIAS. DANKIE. ARIGATO. THANK YOU IS A GREAT THING To SAY IN ANY LANGUAGE, ESPECIALLY AS IT'S ONE OF THE EASIEST WAYS To BRIGHTEN SOMEONE'S DAY TEFUL ‘0 might remember the words "What do you say?" frequently ringing in your ‘ear when you were younger. It's a phrace that parents and guarcians use quite ‘often to get children to express words of gratitude Said with a smile, ‘Thank you’ makes the person who cooked your dinner Fel it was worth the effort, the aunty who gave you a birthday present feel appreciated, and the grandad who tock you out for the day feel certain that's worth doing again, ‘As the yeas goby, however, and weeks become full of homework, after-school clubs, and a part-time jo, it ean be easy to forget to acknowledge someone's efforts tehelp you, orto voice your appreciation for their ime or agit Do you think you'e an expert in appreciation? Or does giving thanks make you fel a litle awkward and unsure of how to star? Sometimes, i's hard to find the right Words or gestures, sohere are afew ideas to get the ball rling. t.me/engminded UNDERSTANDING WHY ‘THANK YoU' IS IMPORTANT Expressing gratitude is polite andi wil also make the person who's given you their time, money, ora git fel happier and appreciated, They are also mare likely to want to help or treat yu again in the future. IF they don’t hear anything from you, they might think their act of kindness has gane unnoticed KNOWING WHEN TO SAY IT Sometimes is obvious when to say thank you such as when you're given a birthday present. Buti’ also important to thank people for their time or help. It could bea school bus driver, a shop assistant, a teacher, a cleaner, a classmate who lends you a pen, or simply someone who moved out ofthe way s0 you ould pass ~ however normal thie gesture might have seemed, it's thoughtful to recognise ther kindness. RECOGNISING THE EFFORTS OF OTHERS If youie the captain ofa sports team or lead an afterschool club, try to take time to thank your teammates 2 t's ikely to make them fee! appreciated and more motivated to work harder for the group next time IF you thank those who are doing something for you ~ whether its teacher helping you to solve a science problem or a friend taking the time to listen ~they will emember you for being polte and for acknowledging that they've supported you. WORKING OUT HOW TO EXPRESS THANKS The important thing when demonstrating your gratitude i t0.be genuine and sincere, ensuring that it doesn't come across 85 oo over-the-top, forced, or even sarcastic, Sometimes, this, can be hard if you'e feeling nervous, 20 just try tobe your natural self You could try to think about the situation from the other person's point of view. For example, a classmate you don't know would probably be fine with a quick thumbs up. A sibling is likely to be happy with a text o a passing thank you’ at home, but an older relative whe's given you a gife or money for your birthday ‘ight be happier to receive a phone call ora thank-you card Dor't worry ifyou think too much time has passed and you've leftit too late, either. When it comes to saying thank you, it's always a case of better late than never. ‘handwritten thank-you card might seem lke a chore, butt shows your fanily and friends you've taken time to think of them and appreciate what they've done for you. The hardest par is starting, so here area few ways you might begin: 1. ADDRESS THE PERSON 2. SAY THANK YOU Thane you 3. EXPLAIN WHY THEIR GIFT OR TIME MADE YOU HAPPY OR RELIEVED THE GIFT CARD YOU GAYE ME 1S 30 userve BECAUSE | REALLY APPRECIATED YOUR neLe Because 4, IT'S ANICE TOUCH TO ADD ANOTHER PERSONAL LINE OR A COMPLIMENT I Hove YoU ARE WELL IT WouLe BE GREAT T tach RET see you 300n 5. SAY THANKS AGAIN, AcAIn, THANE YOU FOR 6. SIGN OFF For someone you know: Ifyou are being more formal: Dear Teen Breathe reader, Thank you so much for reading our magazine. The fact you have chosen Teen Breathe nakes you very special in our eyes. You are wonderful. Wishing you happiness in all you do, Team Teen Breathe xx BEING PART OF A TEAM DOESN'T MEAN YOU HAVE TO SACRIFICE YOUR INDIVIDUALITY - IN FACT, THE RIGHT GROUP COULD BE A GREAT PLACE TO ALLOW IT TO SHINE he igure ofthe lone wolf represents freedom and self reliance, Turning its back on the pack its fiercely independent, doing things its own way, with no need or desite for company. And yet, these animals ae incredibly sociable, Like humans, they usually crave connection. A wolf packis a big family of parents, children, aunties, uncles, cousins, grandparents, and, sometimes, individuals who have oine from other packs They all work together, pooling their sls take cate ofthe whole group. They ae the ukimate symbol of teamwork “The truth about solitary wolves is that they are usually searching for 3 new pack. Sometimes, an individual leaves on their own accord, pethaps a younger wolf looking to create a ‘new group. Or the loner might be an alder leader, pushed ‘ou by a younger male vying fo leadership, In the wil, very few remain alone, They team up with other outsiders ot join new packs. It takes teamwork to bring down the large prey that these animals prefer - and to protect each other from predators Like wolves, some people can be pushed out of group and others choose to leave one that sit right for them, seeking solitude ora new crowd that wll embrace them for who they are, But there are times when it can be beneficial to be part. (oF a community. There's no one-sie-fitsall answer, and everyone has times when they prefer nat to bein a pack, but if you tend to agree with ove or more of these statements, you might lean toward being alone wal © You work better on your own, © You Fel more comfortable in small groups, oralone, than with lote of people. © Some people say they find you hard to read {© Youtend not to show your Feelings. © You're pretty tough, and just get on with things © You sometimes feel as though you dont fit in Whether by choice, or because you feel you've been pushed out, being alone wolf can sometimes be lonely and tough. There can also be lots of rewards, however, including: © You don't have to pretend tobe something you're not © Youhave the space to nurture your own creativity. © Eventual, ifyou wish, you will attract a pack ‘who will appreciate you for who you truly ar. Your independence can bean inspiration to others who deste to be true to themselves. Iecan hep to build inner resilience. School canbe dificult, especialy if you feel you have lite in common with those around you, Joining clubs and getting involved in after-school activities can bea great way to meet people with similar interests, Later, when choosing a course for further study of looking for apprenticeships, the chances are youl find people you connect with mote easily, especially if you opt for a path that truly excites you ‘Once you begin to form friendships, be prepared to offer your support and, equally, ack for help if you needit, Reaching out can be a big leap for a lone wolf, but with your seemingly tough exterior, ‘One important lesson to be taken From the lane wolf Is that's better to be without pack than to be with ‘the wrong one, As writer and philosopher Mokokoma ‘Mokhonoana says: "People who hate solitude have very low standards when it comes to the company they keep! Learning to be OK with being on your own makes it easier to make good choices about who to spend time with when you do fel like company. Being part ofa pack doesrit have to mean you cant retain your independence, or go solo whenever you want to but there can be benefits to working ina team “© Scientists have found that feeling pat of a ‘community can make people healthier and happier. Teams that work together often benefit from each other’ talents. Individuals can lean from the mistakes made by those around them without feeling judged, © Other people canbe inspiring and encouraging. © Social activites with the right people are fun ° ° Wolves ar truly inspiring creatures. They survive in some of the toughest environments on Earth by working, together. They are fiercely loyal, show affection through grooming, licking, and nuzaling each other (though you right want to find different ways of showing affection!) and take time out for est and play whenever they can. those around you might not realise that you reed help iFyou dont say anything Communication is a big part of being in a pack. Letting others know what you need and listening to their needs are the Foundations of any successful community Remember, its always OK to take time alone to recharge your batteries. Being part ofa pack doesn't mean never indulging your lone-walF spirit, And, ifyoulve found the right group, they'll know everyone can benefit from a lite solitude, and they'll appreciate that alone wolf feels comfortable inthe midst. 1 1 1 1 at 1 2 1G JmiIngeag WHEN A WEW PERSON JOINS A FRIENDSHIP CIRCLE IT CAN CAUSE MIXED EMOTIONS t.me/engminded Ap Tpit rm ye ty F ten need ther hap spare Fomine tine honere he tae can ange nds ca leave youfeight or cote nwot the oper ens fr angen aii when ten porns ep dhe ello rocked oie the age whinging haste ath wr pap youed i “he pod neste ae stone te psand dons tnd he oaig pt oposite hay. and spate Cee tt schon Hang nthe an ftom thts BE FRIENDLY First up, when it comes to new people joining your group, i's helpful to ask yourself f you have a genuine reason to be upset, of if it’s more to\do with you Feeling afraid that things might change. Ifyou think you'e worrying too much, ip your negative thoughts and instead of being waty of someone, be kind and welcoming. Imagine how you'd feel if you were new somewhere and think how you'd like to be treated, Iecould be that they stay in your friendship cicle fora while as you become closer, or they might find other mates and move en. Either ay, do your best tobe friendly, and remember there's every chance theyre probably Feeling 2s nervous as you are. KEEP AN OPEN MIND Secondly, know that youte not alone ifyou'e struggling to cope with the disruption to your routine. Changes in endship groups can be unsettling, especially if everything had been going well beforehand, If youre concemed things might feel awkward o diferent, o that you might become jealous ifa new person join your cle, remind yourself that friendships evolve throughout life ~ it’ natural. Hf you take time to get to know the new person, you could discover they have hobbies you share or interest you'd ike to know more about, so the group dynamics might become even more interesting, ‘You cart stop your friends having new people in their lives. ~ or vice versa ~ so try to see encounters with fresh faces as an exciting opportunity WIDEN YOUR CIRCLE “The third tp looks inward and involves tac and diplomacy. IF your best fiend seems to stop being interested in you and appears to be investing ll their time ina new pal, take time to think about the situation before rushing to confront them, ‘Ask yourself if they'te really ignoring you or jst widening their circle? Having different friends is a positive thing, so it’s the case that theye welcoming new people into the fld, try to make peace ‘with it and have athink about how you can make other mates, to. “This doesn't mean giving up on your bestfriend but recognising that they ~ and you - will have a mixture of pals and they'll enhance your life in diferent ways KNOW YOUR WORTH ‘And finally, frends are amazing and can carry you through good and bad times, but you're not defined by others, and you deserve people who want to be in you ie Everyone changes, and there might come a time when a friend no longer wishes to spend time with you. But even ifyou can't change their mind, you can choose how to react. Keep your head held high, walk tall and stay true to your authentic sel might be tempting to change your styl, interests, or behaviour to.remainin their circle, but remember that rel fiends value you for who and what you ae. They would never knowingly encourage you to behave in ways that make you fel uncomfortable or fake, + UOTE EE THT CLOSE CALL \Fyou think your bestfriend is blanking you, or that you've been eplaced by a newcomer, tread carefully, You might ‘want to speak to someone who knows you both -it could help to tak ehvough the situation with them. Perhaps send your friend a message initing them for chat: It could be they haven't realised that you're hurt cor confused, so when you de meetup there won't be an izsue at all But if things do seem awkward, calmly explain you're missing them or feeling lft out and asf everything's OK. ‘You might be able to patch it up with a hug and 4 laugh, but it could be that your best Fiend ~ and your fiiendship ~ has changed. This isnt your fault, so don't blame yourself and try not to take it personally. Sometimes people just need to try different things. Eventhough you might be upset, do your best not ta say anything mean. Remain cal, keep tue to youre, and leave the friendship open, You might stay finde, become best pa again, or drift apart, but for now Focus an yourself and your other friendships and look to the future LULA LETT LTR Ifyou'e finding it afcut to deat with a change in your {endship group and are feling anxious or unhappy about it ey taking too trusted adult or teacher, or contact a service such as kidsheplne.com.au Pee 5 SUT + AS How to help yourself when the workload mounts up or nerves strike ry 2 § X CTTMB TA tect a 2a ‘What is your worst fea? If’ spiders, just seeing one in your bedroom could induce stress. Ifyou hate heights, rolleroasters right give you sweaty palms. Stress can also be brought on by something you do regularly without any bother but ae suddenly under more pressure than usual to succeed at, such a taking a crucial penalty in a game or performing in a play infront of people you know. Relationships with fiends and family are another source of stress, as are upcoming exams, especially in subjects you find dificult or ones that feel important Making big decisions and significant ife changes, such asa house ‘move family break-up, or a new schoo, can ~ unsurprisingly ~ cause you to feel pressured. With so many demands made of your time by school, family, and friends, and new challenges to face it's easy 10 feel overwhelmed, t.me/engmind@d (iia In many situations, the nervous feeling inside can help you perform better. gives you energy and helps you focus and be more alert - the nerves can tur into something that motivates you and pushes you when you need it. Some people, especialy athletes, singers, or actors, clit an ‘adrenaline rush as they channel that nervous ball of energy ta their advantage and perform better. The feeling of stress disappears when the event i ver and the rush can continue fora while after. Adrenaline junkies ate those who seek out daredevil or nerve-rackng situations, a they enjoy this feeling. (Others learn to lve withthe rush, recognising that its pat of what they do, whichis especialy true for performers. (Of couse, t depends on the situation and how under pressure you Feel, but there are ways t alleviate anxiety and nerves. One ofthe best things you can da is talk to friends and family, who will be able to give you words of advice and encouragement, but you can alo. ‘TAKE TIME TO DE-STRESS, Find ways todo this on a regular basis ~ even when you don't eel stressed, Take time to relax by doing Something you enjoy, like yoga (ee page 58), meditation or mindfulness, or setting aside some time to pamper ‘yourself t could also be reading, listening to music, or painting. Whenever you feel that familiar tightening feeling, use one of your relaxation hobbies to help distract you from your wories and calm your mind. CHANGE YOUR THINKING. When people are stressed, they're more likely to think negatively, but it can help to try to see the situation inna more positive light. Some examples of switching the narrative toa more positive one: (PLL NEVER PASS THIS EXAM » I'M GOING TO DO MY BEST IN THIS EXAM. PM SURE TO FORGET MY LINES > EVEN IF DO FORGET ONE OR TWO LINES, | WILL JUST KEEP GOING. 'M GOING TO MISS THIS GOAL » ILL GIVE IT MY BEST SHOT, THAT'S ALL NEED TO DO. Ifyou can challenge negative thoughts, your Feelings might change, and you could become more confident and better able to cope. Imagine what you might say toa fiend ina similar situation, then follow this kind guidance. MAKE HEALTHY CHOICES You can reduce stess by leading a healthy lifestyle, This means exercising and moving regularly, eating a balanced diet, and sleeping well. ry to be more organised so you are prepared for any challenges. Small changes to these practices could havea big impact. For example, you don't have to join a sports team f you don't want to, instead you could try walks, running or going tothe gym. It realy important to speak to someone if. © Your stress goes on for along time or you © You feel because you cant stop thinking about ‘constantly fe! frazzled certain situations. © You feel completely overwhelmed by the © You feel moce emotional or anxious than normal. situations you face, Feeling stressed is nothing to be ashamed of, We all experience it. Ifyou fel overwhelmed, talk too trusted relative, {iend, or an adult at schoo. Your schoo! counsellors will be experts at helping people similar situations, s ask for their hep. fa face-to-face conversation feels tao much, vis kidshelplne.com.ou where you can find information ‘about its confidential WebChat counseling. t.me/engminded INNER PEACE BEGINS THE MOMENT YOU CHOOSE NOT TO ALLOW ANOTHER PERSON OR EVENT TO CONTROL YOUR EMOTIONS ao IT ISw'T ALWAYS EASY To BE PLEASED WHEN OTHERS TRIUMPH, ESPECIALLY IN AREAS THAT ARE SPECIAL To YoU, BUT THERE ARE WAYS TO TRANSFORM NEGATIVE FEELINGS INTO HAPPIER OWES SF) eine hapry for someone else's success canbe really had > te could bea fiend getting top marks ina test, sibling scoring 2 goal nan impoctant match, or person you kro winning competition you had entered too. ‘Whatever the situation, their suecess can make you fel a mixture cof emotions: annoyance, anger, sadness, and perhaps, you also feel Frustrated with yoursel for feeling this way. The good news is there are ways to transform thie mindset and be genuinely happy Fr others, The first thing isto explore your emotions. What are you Feeling? Sadness? Anger Jealousy? A mix of things? Accepting that you're experiencing these emotions instead of pretending you don't care vill help you to understand what's going on. Att ‘Most importantly, it’s vital to know everyone has times when they respond in ways that might seem less than positive. W's just no one likes to admit it as they're worried they might look unkind. But by being honest with yourself, you can start to Understand your reactions, which, in tur, makes it easier to be happy for others. \When you've had time to consider your feelings, try to focus ‘more on yourself and why you might be experiencing these ‘emotions, Sometimes it happens when people spend too much time comparing themselves to others. this sounds like you, consider all the things you have to be srateful for (a caring family, loyal friends, healthy body, exciting plans, as well as what youlve achieved. This can make it easier tobe genuinely pleased when others do well Start by listing all your achievements and the times when fiends, family, and teachers have been happy for you. You might not have realised it, but chances ae other people have sometimes wanted to bein your position, only maybe fora diferent reason “SM A" r Here area few examples of things to say to recognise someone else's achievements. Ifyou find ithard in person senda card, a text, ora message on social media: Dont ju list text results, sporting triumphs, or awards youve received - though these are all great. Think of atime where you either made progress or behaved ina way that made you feel proud. could be when you committed to going for an after-school un, ot the time you tured down a free trip tothe movies because a close friend was upset, and you wanted to comfort them Instead of focusing onthe winner, consider what progress might have been made as well asthe ‘starting point for different people, While for some, success wll only equal coming frst, for athersit might be crossing the finishing lin or getting a pass grade IF you se success more as how fara person has come toreach a certain pont is possible to recognise why their achievernents ‘mean zo much to them. Thi way, it gts easier tobe happy for ‘many more people, too Remember: everyone has strengths and weaknesses, and some people willbe better than others at some things. The only person to focus oni you so if you improve in an area or perform well celebrate this as an achievement. Iecan really hur fa Fiend can share our happiness when we're celebrating something. Picture yourself achieving a goa, or -ivng a nice birthday present and consider how you'd want your friends to react, How would you Feel they were upset or ignored you because they were jealous? Itisnt always easy to just be happy for someone, though, and you might have to rehearse afew lines to say at first to help you in dealing with your emotions in the moment. But by taking ime to recognise someone's successes and congratulate them, youl realise how much it means to them, For example, ifa fiend scores ina soccer game after a spell of games spent barely getting into the penalty box, you could ask ‘them how they did it. Or iFa student who struggles with m ‘makes progress, say how happy you are for them and ask You can also transform negative feelings about others’ successes by choosing ta be inspired by them instesd, Work out what you ‘want to achieve and use thei viumphs and stories as motivation for you to progress - whether i's with a hobby, a school subject, or even a career choice, advice For most people, success involves a lot of hard work and when they achieve their goal, they're understandably excited and proud, ‘And you can be happy for them, too, while also wanting to reach similar heights, The word is big enough for everyone to be celebrated CYBERBULLYING ‘ow often do you look at your social media feeds? Lote? Join the cub, Theyre a great \way to connect with friends, ep up with your Favourite movie stats, or learn ‘more about all kinds of things, fom cake decorating to climate change. For some, however, these online places become Frightening, full of hurtful, threatening comments and upsetting images. And the familiar ping cof anew notification causes them to feel sick withthe dread of what it might contain. That’ because they're being bullied online, AKA eyberbullied. WHAT IS CYBERBULLYING? les using digital technology to bully another person. According to Australia’ Safety Commissioner Jle Inman Grant, cyberbullying can happen on a social media site, game, app, or any other online or electronic service or platform. And, just. as with ea-ife bullying, it Features repeated behaviour that causes hurt, Fear, embarassment, ranger to ts targets, Examples of cyberbullying include posting embarrassing photos on socal media, spreading lies in a group chat, sending upsetting or threatening messages, or making nasty phone cals “iealso includes spreading rumours, ‘reating drama, or being unkind through posts, comments texts, messages, ‘chats, vestreams, memes, images, videos, and emails says Jule. Itean be anonymous, ad is often an ‘extension of offline bullying, whether that beat school ora workplace ays Julie can make the target fe! ike they cannot escape the abuse, and it ‘often follows them home and into places ‘here they should feel safe? IST COMMON? If you've experienced cyberbullying, youite not alone. t's been around as long a the digital word, but in recent years it’s been ising fast, especialy among students, 25 the number of social media platforms has increased. “There was also arse in ‘eyberbullying during the pandemic, ‘when people were unable to see ‘each other in person, and phones and social media became the main means ‘of communication Julie explains that e-Safety’s recent ‘Mind the Gap’ research found that 45 percent of eight to I7-year-olds surveyed had been treated in hurtful ‘ornasty way online in the past year. [ARE YOU BEING CYBERBULLIED. = ORIS ITJUST AJOKE? If youte feeling hurt, humiliated, or upset by how you're being treated online or by comments being posted, ‘hen itis definitely not a joke, Friends often tease each other playfully. They might say it's harmless fun and make you feel bad for taking it seriously. But fit continues after ‘you've asked them to stop and you stil, feel upset, this could be cyberbullying. WHAT CAN YOU DO IF YOU ‘OR SOMEONE YOU KNOW IS. BEING CYBERBULLIED? “The ist thing todo is tall someone. You might worry that it will make matters warse, but it wont. fe will mean there's someone who ean help. Talk toa trusted adult, such sa guardian, teacher, or schoo! support worker. Ifyou can, take a screenshot of the bullying messages, and record the URLs before deleting anything. ‘This will be a record of what's happened and help to ensure the bully is deate with properly, Then, repare it tothe platform where the bullying is happening. f they don’ respond within 48 hours, eport ito eSafetygovau, suggests Jule. ‘eSafety has trustworthy and compassionate investigators and we work quickly to get harmful content ‘down. As cyberbullying is meant to ‘cause serious harm ~ and sometimes hits that mark ~ it's also important 1 tak to organisations like kdshelpinecomau for emotional and mental health support! Don't suffer in silence, thinking nothing can be done. Cyberbullying is sang and it can be stopped and prevented, by parents, teachers, counsellors, and the police. Ifthe bullying doesnt stop straight away, keep reporting it Ifa friend s being cyberbullied, ‘encourage them to report it Remind them they'e a kind, smart, and fun person who is loved by their {iends and family. Being bullied can make someone fee helpless and unhappy, so knowing someone cares and ison their sie can really help. Remember, you don't have to face this alone! Don't suffer in silence... Cyberbullying is g and it can be stopp and prevented. Talk t a trusted adult, such a a guardian, teacher, school support wo: Social media sites such as Instagram, TikTok, and Snapchatare supposed tobe safe, fun places tobe. But because some people go on them to harass or upset someone ese either as themselves or anonymously it's important to protect yourself Here are a few tips that might help (© ONLY BE FRIENDS ONLINE WITH PEOPLE YOU ALREADY KNOW. You don't have to gain followers or try to keep up with people whe have hundreds of online friends. (© PROTECT YOUR PASSWORD - don't share it with others as it could easily get shared around and people could try to use your account in ways you would ike (© CHECK YOUR PRIVACY SETTINGS. You might want te ensure that only your fiends can see and comment on your posts (© BLOCK THE BULLIES’ ACCOUNTS. You don't have to see or ead unkind comments about yourself or others. (© BECAREFUL ABOUT WHAT YOU SHARE. (One good rule isnot to post photos or information that you wouldr’t want your nan or teachers to see cor know about, (© DON'T BE AFRAID TO SAY NO. Ifanyone (even a best fiend) is putting you under pressure to share intimate images of yourself, say no, and tll trusted adult what's happened, (© REPORT ABUSIVE COMMENTS or fake profiles to the specific socal media platforms they've been posted on {im part of the LGBTQl+ community and this group has alt of people who experience online hate and. bullying. In some ways, it makes me fee afraid and that | need to feel cautious about what parts of my nity I choose te share one, whichis ashame. ‘The internet should feel like a safe space and a ‘community where you can be yourself, but some people make these spaces negative. [Cyberbullying] makes people feel isolated, expecially iF the only place they can be themselves is online. Growing up, Wwe didn't know much, and were not taught about the online forme of harmdoing that ae relevant row. fel lke | can use my experience to help. Ie feels ike it's something worth doing. ‘THREE TIPS TO KEEP SAFE ONLINE: (©. Set your account to private © Only talk to people you know (© Fsomething doesrt soem right, it probably isn't ‘couple of months ago a shirtless phato of me was shared on an Instagram story. | wasnt very confident with my body at the time, so I felt that | would be ridiculed by my peers. The only option I had to feel some sor of security was ta be with iy fiends. talked to ther, and they surrounded ‘me with positivity - but | stil felt embarrassed around others. | want to help others because it's ‘uncomfortable and unpleasant to see ather people struggling when something bad happens to them cnline, or physically. ‘THREE TIPS TO KEEP SAFE ONLINE: (© Beaware that eSafety has your back ‘© Think before you share or send something [© Block and report anybody or anything that ‘snot appropriate (parece, “There was onetime when I rejected a guy that fd been talking to online. | did itn the nicest way possible and he seemed to respect that. but boy, was wrong, Instead of just taking the L this boy took the liberty of finding my other sci, just so he ould harass me and call me racial slurs. He even got his eiends todo the same, At fist, was shocked and ‘embarrased -| dda? even tell my friends, He made me feel ike the online bullying what | deserved for not going out with him n the end, | dix bother to ‘engage in conversation with him. Instead | just reported and blocked him and his litle posse on al social media platforms. Even though | was embarrased a fist, | told my friends and now we ust laugh about these boys who had nothing better to do than bully people because they were salty about being rejected onli ‘Asa person of colour, | always feel ike | might be a target for online bullying; and you might feel the same too. | want to help others who are going ‘through online bullying because I've noticed that the internet is becoming more and more toxic, I believe everyone should be able to communicate and express themselves Feely online if harmful to anyone. ‘THREE TIPS TO STAY SAFE ONLINE: (© Save some things fr real ife I wish my younger sefrealised that a quick Google search of my ‘name can tell person everything they want to know about me. Some information should only be forthe people you know in el ie. (© Not everyone needs your opinion - if you fee! ‘the need to drag someone down every tine you s2e something cringe-worthy, chances are you ate spending too much time onlin and need ‘to figure out what hobbies bring YOU joy. ‘Online bullying is prety cringey! (© You don't have to ge through t alone - please each out to your close family, Fiend, oF ‘mentors or report it to eSafety. t.me/engmind@d DEAGE OUT HOW TO FIND QUIET AND CALM IN A LARGE, BUSY HOUSEHOLD with life ean bring many eowards. Theres abways someone to talk to, more people onthe dog waking rota, and plenty of opportunities to create strong bonds between generations If you're rally lucky, you might even have a sibling who shares you fashion sense and is happy todo the same with their wardrobe, T he hustle and bust ofa home that’s aways buzzing But there are times when it can fee crowded. In some cultures, for example, i's common to have grandparents, parents, children, and grandchildren living together, which GET MoviNG Whether i's a quick stretch when you wake up or paying volleyball onthe beach, getting your body moving isa great way to feel good. Physical activity teleases endorphins (aso know as happy chemicals) inthe brain that Boas your mood throughout the day Focusing on any activity can alzo help you to stay inthe present moment and switch off from stressful situation, such a schoolwork, fiendship woes, or sibling squabbles So, this combo lets you create some alone time while also looking after your min. SLEEP WELL Being with alot af people all of the time can be draining and your mind will need to take a breath, hich is exactly what sleep provides Physical rest also allows your body to repair and gear up For anew day {A great nay to wind down before you go to bed is by following asleep routine that gives your mind and body all the signals it needs to realize its time to ret. You could have a warm shower, switch off any devices an hour before bed, relax with a book, or spend time Journaling. This could also be a chance to note down at least one thing youre grateful for about living in a large family, Aiming to go to sleep at the same time teach night also helps your body ind its natural rhythm, ‘equals lot going on pretty much 24/7. This can make it tough ‘0nd moments tobe alone with you feelings, which fen important way to recharge your batteries Ifyou share your house with many generations, youl already understand how finding ths space canbe dificult, especially during the past few years when many people have been at home a lot mare, ut taking care of yourself no matter how many others you live mith, is important, so here ae six ways to seek out peace and quiet, even when youll never be homealone! FIND QUIET TIME ©D Are there times of the day when your house Fels a litle ess chaotic? Perhaps first thing in the morring before the bathroom and breakfast scramble, or just before bedtime when everyone's winding down. Use these moments of calm to do things that bring you joy It could be listening to your favourite playlist. when you wake up, doing some sketching before bedtime or reading when people are out at work Making time to do the things you lave wil leave you feeling refreshed and energised ‘TAKE TIME AWAY FROM TECH ‘When you'r living in full house, chances are there are lots of diferent conversations going on and it’ always a constant hive of activity, which can feel overwhelming Try net to add to that constant chatter with non-stop messaging, scrolling, or even watching TV. Even if just for half an hour, doing something that doesn't involve a screen is one of the kindest things you can do for yourself. Perhaps you could use that time to get some fresh ar and clear your head of anything thats ‘0n yout mind, The vital world wil stil be there when you log back on. = FIND CALM IN THE EVERYDAY o reat way of switching off ram the chaos. And you can ips on th Fight, and even when there are other people around, In fact, eelly paying attention to an everyday tack might Concentrating on the task in front of you isa ie with the smal give you just enough headspace tobe able to see the joy in that Family chatter. G EtsusH souNDAREs you're struggling to find space te think and its making life difieul, talk to your parents or guardians about how le might be that if, for example, you share a room witha sibling 1y can help you find a soltion 1 can set up diffrent routines (eee Teen Breathe iesue 20), Home is the place we love best and grumble the most BILLY SUNDAY IT'S THE LITTLE THINGS Find calm and focus in the fllowing PAINTING YOUR NAILS PLAYING AN INSTRUMENT HAVING A SHOWER SORTING THROUGH YOUR CLOTHES. TIDYING YOUR ROOM DEEP BREATHING PRACTISING YOGA (SEE PAGE 60) SITTING IN THE SUN JOURNALING SKETCHING MINDFUL COLOURING BAKING (SEE PAGE 36) MAKING A HOT DRINK WATERING YOUR PLANTS WALKING MAKING YOUR BED E OF WATURE'S BEST REMEDIES, TO EXPRESS EMOTION, TOO ‘ometimes you might find yourself unexpectedly (aE easiest meinen play or listening toa favourite song. Yet at other times, when the world feel ike it's flling down around you, you might Fee! numb and unable to react. (Or maybe you've found the tears never come at all - even when you're faced with a really upsetting, situation, You might see other people crying, but your eyes stay dry Firstly, it's helpful to know that tears serve useful functions the type called reflex tears help to clear away anything that gets into your eyes, Then there are continuous ‘tears, which prevent eyes from geting dry and shriveled There are also medical conditions that can interfere with the production of tears, And it ean even be affected by the kind of climate you lve in - for example, if you are somewhere particularly dry or windy, the water in your eyes might evaporate more quckl. Watch a mo makes you cry. POET ao ase es era. Behcmosat meats Te) WHY DO SOME CRY MORE THAN OTHERS? Every person is diferent, so some will weep more readily than others. How people behave and what they believe are often picked up from guardians, siblings, and frends. IFthose around you tend not to ery - oF they have a habit of suppressing their feelings ~ you might have leaned to do the same. Equally, if they see crying as a sign of weakness, you might hold back your tears “There ae, of course, many other healthy ways to ‘express emotions. The key is that you work through your feelings, and that might look vey different from fone person to another. As with most things, there's no right or wrong here. I's personal Tmo It's pretty obvious why babies cry - the earspliting sound that erupts from an infant's lungs isan effective way to get an adult to attend to their needs. But what about as we get older? Here ae some reasons older people ery CONNECTION. Tears ate of extreme relevance for human nature says psychologist Ad Vingerhoets in his book, Why Only Humans Weep. We cry because we reed other people! If you're feeling ow er emotional, shedding tears lets those around you know that you could da with support SELF-SOOTHING. There is evidence to suggest crying helps the body to ush out toxins and relax, The benefits might not show up straight away, but after a few minutes, you might feel some soothing effects PAIN RELIEF. Weeping releases hormones called endorphins, which have pain-elieving properties, s0 erying after an injury might make you fe! Physically better. EMOTIONAL EXPRESSION. Crying is one way to process and release emations. It can be particularly helpful when you have felings you don't know how to express Imm {you do think you've been bottling up your emations, here are some tps for connecting with you feelings ] 6790 0F Se cig doe meee youre weak It means youre a human being experiencing feelings Being able to express those emotions in healthy ways, ike shedéing tears, is OK )_ EXPLORE YOUR REACTIONS IN THE 1 MOMENT. Facing a challenging situation can bring up dificult emotions or thoughts that you might not want a fee! able to deal with. Ignaring or pushing them away, however, can become a habit. Wherever possible, tty tobe with and face your reactions as they come up. MAKE ROOM FOR EMOTIONS. Not everyone i comfortable eying in public and that's OK. Make sure you finda safe place where you can work through your Feelings in whatever way Feels right and safe for you. You coud goto your room oto a quiet place in nature or talk to someone you trust {| FIND WHAT WORKS FOR YOU. Crying isn't the only way to express how you fee. You could tty finding words to describe your emotions and talk to someone you trust, oF you could express how you feel through drawing. Remember: i's completely normal to havea whole range of reactions and even the aiffcult ‘ones are a natural par fife 2 SET THE MOOD. Ifyou findit dificult to connect to your emotions, you could ty listening toa sentimental piece of music or watching a tearjerker ‘movie to help unlock them, But remember that what feels normal for one person might not resonate with another, soif the tears don't roll, dont worry Ifyou experience long periods when you can't stop crying or feel you can't connect with your feelings, ty to tak toa parent or another trusted adult, You could ‘ao speak to a school counsellor. if that fels toa much, Vise Beyondblueorg.au or kdselpine.com au t.me/engmind@d hat does it mean for everyone to be ‘equally represented’? ‘We all have certain characteristics that make us who we ae, such as our ethnicity, class, or gender identity, to name afew. These aspects don't necessarily represent the ‘whole of us, but they can deeply impact our life experiences, the chances we get, and the views we hold Here, we explae why it's vital that these characteristics are reflected and represented in wider society WHAT IS EQUAL REPRESENTATION? It’s about making sure that every group in society is Fail represented in ciferent spheres of life, suchas the media, politics, the police, T, lm, music, healthcare, the legal system, ‘education, publishing... everywhere, in Fact. WHY IT's IMPORTANT Historically lots of groups have been underrepresented in positions of pawer ar influence. For example, in many countries, ‘the numbers of women and people of colour in politics is far fewer than ie needed to reflect and adequately represent their ‘communities. This ean mean their experiences, knowledge, and ‘concems about isues that divecty affect their ives are less likely to be addressed in lams passed by predominantly white, male governments. The result can be that inequalities in pay, education, access te healthcare, or senior positions are maintained rather than challenged. This deesrt always mean lawmakers don't care, but it's possible to be unaware of, forget, or underestimate issues that don't impact you personally or haven't shaped your life experiences. vicious ciRcLE ‘Theres a saying that you cant be what you cant see which, ‘when you think about it, makes alot of sense. There could be many reasons, fr instance, why someone aspires to follow a certain carer or accomplish certain goal, but if they can't see people lke them succeeding in those ares, they might struggle to picture themselves doing the jb or achieving those dreams. PERSONAL EXPERIENCE recognise ths situation from my own lived experience. Growing up asa young Black woman in Australia rarely ‘saw myself reflected inthe media. Whenever | watched TV, the main characters were usualy white women with straight hair, a pattern that was repeated in magazines. This meant | viewed myself as very much outside of what mainstream media porvayed as pretty or accepted for along time. DAMAGING CONSEQUENCES Lack of representation can harm aspirations and affect people's ability to Feel accepted or part ofthe norm. It ean also affect cel-esteem and make people think they aren't smart, eeative, or beautiful enough forthe roles they'd lie to take in life, which might lead them to give up on their ambitions, All this ean make for a vicious circle, with one generation after the next feeling that they don't belong. AVIRTUOUS CIRCLE ‘When equal representations championed, the opposite happens. After al, if you can see it, you canbe it is just as true. Seeing people you identify with in postions you aspire to.can be a huge source of inspiration, becoming role models = people whose staries you can relate to, and whose footsteps you can follow. “The election of Barack Obama as President of the US in 12008 didn't mean the end of raciem in America, butt id ‘mean that a generation of Black children grew up with a world leader who looked lie ther, ‘And women in power, such as New Zealand's Prime Minister Jacinda Ardern or Ethiopia's President Sahle-Work Zende, offer inspization to gts who aspire to politcal leadership It doesnt ‘mean the struggle for equality is over, but it does indicate that progress is being made. CHANGING MINDS Equal representation can help generate change in ancther way, too if diversity is present, it challenges those in ‘gatekeeper positions’ the people deciding who gets the breaks, jobs, and chances) to think more carefully about whether they might hold negative perceptions about a persons ability to perform in certain role. For example, the promotion in 208 of African-American ballet dancer Misty Copeland to principal dancer a the American Ballet ‘Theatre illstrated to everyone including gatekeepers, that Black dancers had the alent to rse tothe top ofan art frm that historically lacked representation, WHY IT’S COMPLICATED Gaining accurate an fair representation canbe tricky. A reason for this is that most people dr’ fll into one neat category The experiences of a white wheeichair user, for example, will be different fom that ofa person of colour who has estrcted ‘mobility. And that experience wil fer again depending on the person's gender identity Just because people share certain characteristic it doesnt ‘ean they wil all have the same opinions or needs, It can aso be

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