Wellbeing Newsletter Term 2 - 2023/24
Feeling S.A.D. by Jack Michellod, MYP5
This year I chose to do my Personal Project on SAD - Seasonal Affective Disorder. Mental health is a very important aspect of your life and you could be suffering from SAD without even knowing it. SAD affects one in twenty people, causing them to be in a more depressive state in certain seasons, usually at the same time every year. Even though not everyone suffers from it, many people feel that their mood is negatively affected by winter. Here at La Garenne, 57.8% of people admit to feeling more sad in winter than in summer. This means that most people do see a notable difference in mood between the seasons.
Causes
The main causes of SAD that I found were:
- Lack of vitamin D
- Lack of fresh air and outside activity
- Problems with body cycles
Because of the extra clothing that we have to wear in winter and the fact that we also go outside less because of the cold, we have a lack of sunlight to skin contact. Lack of vitamin D has been proved to be associated with mood disorders such as depression and anxiety. This means that in Switzerland, where we are at high altitude in the northern hemisphere like Switzerland andwhere day/night cycles and temperatures are heavily affected, we have a higher chance of being affected by seasonal depression.
Being outside less in winter because of the cold means that you are going to get less fresh air and less physical activity. Outdoor activity and mental health are closely linked so forgetting to get your fresh air and daily exercise it puts you at higher risk of feeling low. Shorter days and less sunlight lead to prominent changes in our food and sleep schedule, known as our circadian rhythm. Our body has a hard time adjusting to knowing when to eat and to sleep.
These two things are massive factors in our mental health and when they are out of balance, research has shown it can lead to anxiety and depression. Our circadian rhythm controls how and when we release hormones, as well as supporting our metabolism so without it being stable it is much harder to eat and sleep.
Solutions
For some who seek professional medical attention for SAD, you can attend light therapy sessions. Of course these cost money and are quite boring. Not only that, but they also don't guarantee that you will get rid of your seasonal depression. Here is my take on what you could do:
- Firstly, exercise more. The people I interviewed all told me that exercise helped them with mental health, not only that but reduced outdoor activity is one of the causes of SAD.
- Secondly, go outside, get some fresh air, it will get you to move a bit, and it gives you the vitamin D that you need. It is not asking for two hours of intense hiking, but maybe a trip into town and back every day, all this helps.
- Finally, establish a routine. A routine can help you stabilise your circadian rhythm and make it much easier to wake up, go to sleep, eat and all the rest.
Preparing for the Summer Exams
The whole school wishes our DP2 students all the best in their exams! Here are some tips to help you prepare. You could try lowering stress levels by:
- Finding a study group. If there isn't one at school, try starting one with friends or people in your class.
- Making a revision timetable. This helps organise your revision and your breaks.
- Working in the best way for you. Be creative or active if it helps, like drawing diagrams or making up songs. Try being open to different types of studying and revision.
- Revising in the best place for you. You might prefer the quiet or being around others. If you don't have a space to study at home, you could try the library, a cafe, or a family member or friend's house. Once back at school, find the best place for you to study.
On the day of your exam, you could:
- Prepare your items the night before. Get everything you need ready to take with you.
- Start your day the best you can. Try to eat breakfast and make sure you have enough time to arrive at your exam without rushing.
- Try to ground yourself with a breathing exercise. If you feel overwhelmed in the exam, try to breathe in through your nose for 4 counts, hold it for 2 counts, and breathe out through your mouth for 7 counts. If you repeat this, it can slow your breath and help keep you calm.
- Take your time. Read the questions carefully and plan what you need to do before answering.
- Remind yourself that it'll be over soon. You've done your best and that's all you can do.
After your exam:
- Try not to compare your answers to others. If possible, avoid talking to other people about the questions, comparing answers or looking up answers online. Reward yourself. Think of something to do afterwards that you enjoy. You could go out with your friends, play video games, or eat your favourite food. Focus on next steps. Plan what you'll do next, like doing something fun, then revising for the next exam. Think ahead in a positive way – if you have another exam, focus on the time and date that it'll be over. Relax before your next exam. The stress from doing an exam can leave you feeling exhausted. You might find it hard to revise again before you take a break.
Getting the Balance Right
For students, teachers and parents, it is more than important to ensure that we have a correct balance between our working life and our home life/free time. Overworking can lead to burnout as well as lack of creativity and motivation towards our study or our job. As a student, sometimes it is good to take a break and go outside or just talk to our friends. It will re-energise us and allow us to look at our work in a different way. We should all take the time to reflect on our work life balance over the holidays and find a way to balance our lives so that everyone benefits from these changes.
Go from this > to a more positive outlook
- Missing dinner - I have to get through these emails > I will make time to sit down and nourish myself. My work will be there tomorrow.
- I am too busy to go outside today > I will schedule a walking meeting today so I can get some fresh air. I will take my class out today to be taught.
- I am burnt out but if I just push through this week, things will get better > I deserve to rest. When I prioritise my wellbeing, I show up as my best self.
Easter Egg Cookies
Why not have some quality time in the family this Easter and bake some Easter egg cookies? Here is a recipe for you to try with your family and friends.
Ingredients
For the icing
Method
1. In a food processor, add the butter and sugar and process until combined.
2. Add the egg and vanilla and process until combined.
3. In a separate bowl, sift the flour, baking powder and salt and stir to combine.
4. Add the flour mix to the food processor gradually until it is all mixed and a dough ball forms.
5. Shape this into a disk and refrigerate for 1 hour.
6. Preheat the oven to 160°C. Cover a baking sheet with baking paper and set aside.
7. Roll out the disk on a flour dusted surface using a rolling pin and roll it to a 5mm thickness.
8. Dip your cutter into some flour and cut your shapes out, placing them on the tray. Sprinkle it with caster sugar.
9. Bake for 25-30 minutes until slightly golden. Leave to cool for 5 minutes on the tray and cool and then transfer to a wire rack to finish cooling.
To make the icing
Using a hand mixer, mix the egg whites until frothy, add the lemon juice and gradually add the sifted icing sugar until fully combined.
Pour the icing mixture into four bowls and colour each one with a touch of food colouring. Using a knife, spread half the icing over the biscuits.
Pour the remaining icing into ziplock bags to use as piping bags and snip the tip off and decorate the iced biscuits. Add sugared decorations.
Useful Links
Anapana MeditationYoga to release tension
Tai-Chi / Qigong
Meditation
Tabata workout
African dance lesson
Breathing exercises
Yoga for kids
Mindfulnessbreathing exercises
Breathing for Kids
Breathing Exercises by GoZen
What Makes Me?
Growth Mindset
Wellbeing apps for different ages