Positive use of social media is to be welcomed and students are aware that finding your passion and playing/creating sound can have a positive effect on our emotional health and wellbeing.
To this end, Graduation Records are offering Bedales students the opportunity to combine both interests and make some music.This is an exclusive competition for Bedales: Create a Tik Tok video with the theme ‘A day in the Life’ using the song embedded here, using the hashtag #BEDALESTIKTOK
There are prizes for the best submissions from Nando’s, ASOS, Amazon and more. Graduation Records are also offering an additional prize for our independent artists and creatives:
A&R Support (have your recordings listened to and get feedback from leading industry professionals)
Have your latest single pitched to Spotify and Apple Music’s playlist curators for the chance to receive editorial support
Playlists masterclass on Zoom (‘how to get your music heard’)
Have your music pitched to National & Community radio stations for plays across the UK.
Over time, we have seen the conceptualisation of resilience shift from being a trait – you either have it or you don’t – to a characteristic, something you can change over time that is very internally focused. Ultimately, resilience is a process one has to continuously cultivate. This was the message in Wellbeing lessons before half term.
Nutrition can help you build resilience, so you aren’t as affected by stress and are able to weather the storm when difficulties and struggles come your way. This is a good thing because it means that when it comes to using your diet to up your resilience, you can continually work to improve (and if you decide to have cake for dinner one night, it doesn’t mean you have failed!)
Often I hear students complain of fatigue, poor concentration, low mood, anxiety and sleeplessness; before exploring the wellbeing of their mind, we need to examine their food lifestyle. Potential deficiencies in vitamins and minerals (few adolescents are eating an optimal diet), what they are choosing to eat and drink (see food pyramid below), portion size and timings (breakfast is vital for teenagers) all affect mood, sleep, motivation and wellbeing.
Arming adolescents with nutritional knowledge and the self-awareness of how food affects their bodies and mind is key to building resilience and wellbeing. For further information on diet and nutrition for teenagers, I recommend following The Nutrition Guru, Tina Lond-Caulk. Tina has just released The Teenage Health & Wellness Guide. As well as tasty and nutritious recipes and advice, the book also includes recommendations such as encouraging teenagers to consume a daily quality multivitamin and mineral, and the importance of supplementing vitamin D, magnesium and calcium. The latest scientific research also strongly suggests a link between mind health and gut microbiome; Symprove is an excellent choice of daily probiotic.
If we focus on eating for wellbeing, realise that we can love and take care of ourselves and have self-compassion, and focus on what we’re consuming, we tend to be healthier in both body and mind.
The focus for wellbeing this term is on cultivating resilience, the cornerstone of which is self-awareness. This week, students have completed a wellbeing assessment using the Warwick-Edinburgh Mental Wellbeing Scale (WEMWBS) to measure good wellbeing. The assessment was used to facilitate a discussion about how we need to be using our Wellness Jar to ensure we look after our mental health, which we hope will increase our scores on the WEMWBS when we complete it again in the coming weeks. You might wish to complete the assessment yourself as it could scaffold a reflective, sharing conversation. Access the WEMWBS here.
To aid introspection and develop self-awareness, Blocks 4 and 5 have been practising mindfulness. Jon Kabat-Zinn brought contemporary mindfulness to mainstream medicine and psychology through clinical intervention programmes such as Mindfulness-Based Stress Reduction (MBSR) and I trained in Mindfulness Based Cognitive Therapy (MBCT) at the University of Oxford. At Bedales, we are using meditations from Calm. Calm incorporates mindfulness practices from MBSR and MBCT without religious or spiritual discourse; it features meditation for sleep, anxiety, focus, motivation, self-esteem and gratitude, as well as gentle movement, stretching, nature panoramas and music designed to help you focus and relax. Calm provides the structure and guidance necessary to facilitate a daily meditation practice and mindful awareness. There is also an ‘Emergency Calm’ meditation that provides relief for feelings of being overwhelmed or stressed.
Students in 6.2 or Block 5 who are about to embark on a week of assessments may wish to consider using Calm’s ‘7 Days of Calming Anxiety’ course, which is available as a free trial on the Calm app. As we have been discussing in Wellbeing lessons, we must all take responsibility for maintaining our mental health and placing self-care alongside our other commitments. Key to resilience is self-awareness of stituations that may ignite stress and/or anxiety, and the actions we take (self-care) to manage them. The ‘7 Days of Calm’ series was a huge help to me and explained to me why we feel anxious, how to pause and feel those thoughts instead of pushing them away. It was insightful and, of course, calming.
Beginning in Block 3 with the theme ‘Empathy’, Bedalians are encouraged through the Wellbeing curriculum to develop emotional and cognitive empathy, whilst demonstrating empathetic practice through a healthy curiosity for the lived experiences of others. I hope the 6.2 Wellbeing speaker this week – the convicted murderer and columnist Erwin James – inspired students to embody such practice.
Erwin was released from prison in August 2004 having served 20 years of a life sentence. At the time of his conviction, he was an inarticulate and ill-educated individual with, in his own words, “massive failings to overcome”. From unpromising beginnings as a prisoner with bleak prospects, it was encouragement from a prison worker that inspired Edwin to embark on a programme of part-time education. Six years later, he graduated from the Open University with an arts degree majoring in history. Around the same time, he began writing for The Guardian, with the paper publishing his first article in 1998 and a regular column, ‘A Life Inside’, from 2000.