Shake it Off: Guerrilla Tips For Keeping Your Body & Mind Healthy

Whenever I feel depressed or really anxious about things going on in my life, my Dad always tells me to get out and go for a bike ride or to walk the dogs because “Exercise is the best medicine!” My response is usually “Yea, whatever Dad!” But he’s totally right and when I do get myself out of bed and give my pups a walk or head out for a quick cycle I always come back feeling more positive and like I’ve achieved something (and burned some calories!)

It’s not just my Dad- there are so many studies out there that support the link between physical and mental health and stress how important it is to keep both in good check. Physical activity and exercise increase certain chemicals in your brain that have a positive effect on your mood. Good mental health means feeling good about yourself and the world around you. It means being able to get on with your day in the way you want to.

So this month Heads Above The Waves is focusing on physical wellbeing as a way to help boost your mental wellbeing. We thought we’d put together a brief list of some ideas you can do that are really simple and easy to help keep you active every day. Being physically fit doesn’t necessarily mean spending hours in the gym, joining a tonne of sports teams or shelling out all your money on fancy-pants equipment and outfits, if that doesn’t float your boat! Like we always say- it’s about finding what works for you! Here’s a few of our suggestions that hopefully will get you thinking about ways to get more active, or ways to make your exercising more enjoyable.

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1. Whack your music up loud

Just check if whoever you live with doesn’t mind…! Turn it up or plug your earphones in, and get your favourite songs on. Have a crazy dance party with yourself where you literally shake off your problems. Don’t worry about how you look, this is for you, not anyone else. Dance hard, and physically move enough to make yourself out of breath. (I love doing this, and I really let go in a way I can’t in a club with my friends.. in case my amazing moves over power them!)

2. Check your App store on your phone

There’s a tonne of free exercise apps from cardio workouts, to Yoga and Pilates apps. The great thing about these is that it doesn’t matter how skilled you are or how much time or room you have. Most apps have different levels of skills and different time frames. These are great if you’re looking for a quick 5-10 min burst of energy. We recommend Sworkit lite, Seven and Simply Yoga as free one’s we’ve found useful!

3. Get back to your childhood

Hula hooping, skipping rope, handstands/cartwheels and hopscotch can take you back to your childhood fun and give you a sense of freedom, as well as helping you work up a sweat. This is a good one to do if you have younger brothers or sisters at home and can get them involved.

4. Get on board

Try busting out your old skateboard, rollerblades or bike that you haven’t jumped on in a while. It’s true that it’s like “riding a bike” and you never forget! It also means you don’t have to spend money on new workout gear. And who knows – your old skateboard could be a vintage masterpiece now! This is something that can be done around your street or at your local indoor or outdoor skate park too. (Just be sure to wear a helmet)

5. Go for a walk with your friends.

This is a good one if you don’t like the idea of crazy intense workouts or exercising on your own. Talk a walk with someone else, go at your own pace, but try to go a bit faster than just a gentle stroll. Having a friend with you will give you a chance to chat whilst you walk, which is a great way of getting out of breath in itself.

6. Make your normal day a workout challenge

Wake up a little earlier in the morning to take a slightly longer route to school or work. Walk or cycle if you can, instead of driving or getting a bus. You can even make the route fun – turn it into an obstacle course. If there’s a low wall, jump over it rather than walking around it.

When you get to school or work, take the stairs, avoid lifts. Walk about as much as possible. Don’t take shortcuts. Do any extra bits you can to get your heart rate up, instead of just sitting in a chair the whole day. This is a good tip for increasing your overall energy output in the day, and is so simple and effective. Once you get into the habit of it you won’t think twice about taking the stairs again.

7. Play tag or basketball

Not all exercise has to be a serious thing. Play tag or basketball with your friends/family. This is an activity that can be done at home, and doesn’t need much thought put into it. Organising a simple game of tag is a god way to run about whilst having fun. Especially if you’re older, remember how simple and fun playing tag was? Now’s the time to bring it back!

If you have an old basketball hoop at your place, don’t leave it neglected, or head down to your nearest court (there’s usually a hoop somewhere these days) with some mates for a quick game or a practice.

8. Turn TV into a workout

Instead of just slouching into the sofa when you get in and not moving, try doing leg exercises or push ups while you’re watching TV or films in the evening. Even if you just say you’ll do push ups for the duration of the ad break, or lift some weights for the opening credits, it’s a step towards keeping healthy!

9. Even cleaning..

Cleaning or tidying your rooms can be really boring but if you try and do it quickly and really scrub and polish hard this can exert a lot of energy and get you out of breath.

10. Play some video games

Sorry guys, we don’t just mean Grand Theft Auto. Video games like Wii Tennis, Wii Fit and Just Dance are great if you’re lucky enough to have the consoles and games. They’re a good starting point for anyone who’s nervous about heading to a gym or can’t afford it, and it’s cool that you can play sports or have a dance in your living room or bedroom! Don’t be afraid to pull the curtains before you start dancing around – I had to the first couple times.

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These are just a few ideas and we’re sure you guys can think of loads of things you like to do. The most important thing is to make it enjoyable so it doesn’t feel boring or like hard work.

Getting your friends or family involved too is a great way to engage with people and also may even give you the chance to chat about what’s going on with you or even time to ask how things are with them.

Another benefit of keeping active means you’ll be expending energy you could have pent up in you and will make you tired so you’re able to sleep better. It will also keep you busy and is a good diversionary tactic. If you’re feeling particularly low and like you might self-harm, intense exercise is a good way to get out your pain or at least put off harming yourself. If you can postpone self-harm for five minutes by going for a run, there’s a chance that by the time you’ve come back the need may have subsided a little.

If you’re nervous about exercising or you feel people might laugh at you or you might feel silly, remember that everyone’s in the same boat. And you’re just trying to make positive changes in yourself…Which can only ever be a good thing.

If you’re having a hard time at secondary school and are experiencing self-harm issues, depression, bulling or anything that puts a strain on your day we’ve put together a list of advice and guidance we want to share with you guys. Hopefully these will help you or someone you know get through the hard times.

Happiness can be found even in the darkest of times, when one only remembers to turn on a light – Albus Dumbledore (Harry Potter)

Man, that wizard is wise.

So here goes…

Find your thing. Find something that makes you really happy. Whether that’s playing in the school orchestra, being the best painter in your art class or even the best friend you can be to your group of mates! Or try something new and you never know it could be the best thing you’ve ever done! Things like show choir, playing basketball, writing poetry or blogging and vlogging your life. Find your thing that makes you YOU. Be true to yourself, own it and love you for yourself. This will give you a purpose, a direction and something to look forward to every day.

Don’t worry about being different – you’re one of the best ones. Come the time when you’re leaving school and starting University, College or a job, you will be the most interesting and coolest person out of the bunch because you’re not like everyone else. You’re also accepting and understanding of everyone’s differences so can make friends with anyone and everyone! You’ve been there and come out the other end regardless of what people said about you being ‘weird’. As we grow up we celebrate and enjoy everyone’s differences (or find other people who do) so don’t be afraid!

In school, BE there for your friends and they in turn will be there for you when you need them. If they look like they’re having a bad day, give them 5 minutes of your time. Ask them if they’re ok and if they’d like to talk or even if they just need a hug and someone to sit with them. Showing you care can go a long way and will show that you’re paying attention to them. If there is something seriously wrong, then ask them if they want to speak to a teacher or student counsellor or if it’s ok for you to let someone know they are having a tough time.

Remember that people will be going through the same things as you in your form group, your class, your year, your school- or even in every school across the country. Reach out to people going through similar things to you and create your own support network.

Find a coping method – perhaps a supportive teacher, a school counsellor or your favourite teacher you know you could speak to. If you have a friend or a family member you can share things with who can talk to the school for you then speak to them as well. It could even be something like listening to your favourite music at break times in school or going to the art room and doing some sketching at lunch time. Whatever makes your day a little better! Try not to retreat into yourself. It will be a struggle at times but coping is about determination and pushing forward, until things get better for you.

Look at what support is available in your school for what you’re going through. There might be a mentoring system for people being bullied or an opportunity to speak to a student counsellor or a school nurse. Make your problems known and ask what the school can do about it. They won’t be able to help unless they know what’s going on with you.

If you feel like you’ve asked for help and you haven’t been taken seriously or no one paid attention or even followed up with a solution- try again or try speaking to someone else. Keep pushing through, because at the end of the day- you are the person who will save you. You are the one who will know when things are resolved to your satisfaction and when you are happy.

If there is no support at your school or if it’s not frequent enough – make your voice known. Ask the school to make it clear who you can turn to and how to get help. Ask for assemblies or if the school can include discussion on mental health in your personal social lessons. Ask for more student support services. Shine a spotlight on mental wellbeing and bullying. As well as helping yourself you’ll be trail blazing for younger students who may go through the same things as you. They will then know that someone cared and that they’re not alone all because you weren’t afraid to stand up and get that support for everyone.

If you’re in a really bad place because of bullying, your home life, or depression/ self-harm problems here’s some suggestions for how to deal with things on the spot

• Walk away from anyone shouting at you, calling you names, or threatening you verbally or physically.
• Let out what you’re feeling in a way that doesn’t hurt you or others around you. For example, screaming into a pillow, going for a really long run or scribbling  your feelings in a notebook.
• Don’t physically retaliate on yourself or anyone else.
• Practice feeling confident and good about yourself – ask close friends and family what 3 things they like about you and hold onto those each day. Write them in a diary and look at them when you feel down or when someone’s upset you.
• Tell someone what’s going on. It’s true that a problem shared is a problem halved and can be a weight off your shoulders.
• If it’s your friends in school that are causing you problems, then reach out to other friends or try and hang out with some new people who like you for you. It’s scary leaving your friendship group at first but when you find new friends that make you happy you wonder why you didn’t do it sooner!
• Take charge of your life. You can’t control others actions or thoughts but you can be true to yourself and not put others down or make fun of others differences. Smile and spread positivity in your school.

There will always be positives and negatives in your life. Remember that school isn’t forever. Think about what’s negative in your life and get rid of it if you can- ask if you can change classes or join a new friendship group, take up a new hobby or focus on out of school activities. Channel your energy into things that are better for you. Focus on the positives in your life. One of my favourite things used to be to make a little poster or a list of things that cheer me up, or that I liked about myself, my favourite foods, TV shows, bands and interests, things that made me laugh, funny memories or anything you want. I’d look at it every day and remember the good things in my life and it would cheer me right up.

School will teach you a few things. It will show you who is worth bothering with in your life and who isn’t. It will help you appreciate what you do have. It will show you how to enjoy your friends, make great memories and will make you laugh a lot. It can, if you let it, give you a good education and opportunities for your future. It will help you identify bullies- and show you that they aren’t great people. They are usually cowards, filled with insecurities and trust me, you will get to a point where you feel sorry for them because they will always carry those qualities with them.

School will show you how strong you are and will prepare you for the real world. It will teach you to stand up for yourself. It will show you that bullies and depression cannot take away your childhood from you. School will make you strong, brave, beautiful and awesome. It will make you who you are in the future. All the bad and good in life will shape your personality and will mould you into the badass and brilliant adult you will be in the future. School will prepare you for everything that’s to come, and to me, that’s pretty exciting.

Moving away to uni can be one of the most exciting things to happen to you. It can also be one of the most daunting things you’ll ever face. There’s the deadlines, responsibility, and having to meet entirely new people. With that in mind, we asked people about their experiences, and what advice they’d offer for coping while away at uni. Here’s 13 bits of advice for coping at uni:

There’s a certain perception of what it is to be a university student. But you know what? It’s ok if you don’t fit that. It doesn’t make you weird if you don’t want to go out drinking every night. It doesn’t make you weird if you do. Don’t try and live up to what you think people want you to be. Be yourself.

Again, at the end of the day, you’re here because you want to be (or at least, hopefully you do!), so don’t worry about what other people are doing, and do your own thing. It might feel like you’re missing out sometimes, but that’s ok. You’ll have more fun if you do things your way.

One of the things that’s kinda cool about starting in a new place like uni is that everyone’s actually in the same boat. Chances are, if you’re worried about going and knocking on the next door and meeting your neighbours, they’re sat in their room worrying the same thing. So because everyone’s just as scared they won’t fit in, or don’t want to look stupid, just get stuck in, and lead the way. You’ll both appreciate it. If you REALLY want to break the ice, start a conversation about how everyone else must be just as scared of starting conversations. It’ll blow their minds. Probably.

A lot of this advice is based around the idea of meeting new people. See, lots of people we surveyed were nervous about meeting new people. Some found it really hard. But the thing is: when you’re in a new situation like this, it’s your chance to almost re-invent yourself – to leave behind any negative bits of yourself, and start from the top.

You’re gonna be learning a huge amount of stuff in the next few years. You might learn it from a lecturer telling you. You might learn by doing some Googling. You might learn that leaving milk in the fridge for 9 months ain’t the best idea you’ve ever had. But everyone around you is learning too. Ask loads of questions, go looking for help with whatever you need. Whether that’s advice on handling money, or something about your course, your uni should be able to help you out, or at least point you in the right direction.

So this is the one that people are probably going to have told you over and over: find a good work-play balance. It’s actually pretty hard to put in to practise, in my experience. The best thing you can do is to actually start all your work as early as possible, and get it done, and out of the way, so you’ve got time to go socialise and explore. The tricky bit is keeping that up all year round.. But make sure you do give yourself a break. Get out and enjoy this experience.

Yup. You’re here to learn. You’re here to get a piece of paper that shouldmake you more employable. But actually, it’s about so much more than that. It’s about the people you’ll meet, the stories you’ll have to tell, the things you learn about life, the mistakes you make, the late nights, the parties, the work, the time on your own in your room. All of it makes you a more rounded person, the good and the bad, and you’ll walk away from uni feeling that much stronger, regardless of what grade you leave with. Some of my friends who are doing the best for themselves are the ones who did worst academically. Go figure.

You know I’m a big believer in “It’s not about forcing happiness; it’s about not letting sadness win”, so I was pretty pleased to see someone wrote this. If you don’t feel like you’re having the amazing wild party time that you thought you should be, refer to the first point in this post. It’s ok to be sad, and not constantly having the best time of your life. This is a huge thing you’re going through, and a pretty life changing experience. It’s natural for you to get a bit overwhelmed by it all. But it won’t be that way forever. Things can and will change for the better.

A few people mentioned about this. Joining societies through the uni was a way that a lot of people met new friends, and found people with shared interests, as well as giving them something to get really stuck into and distract them. (Check out Steve’s story, and how joining the live music society helped him). And also make the most of chances to go and do things when they’re offered, but know when to say no. You’ve got work to get done, and you’ve got to take care of yourself.

Go over and talk to the guy you think you wouldn’t get on with. You’ll surprise yourself at how much you might have in common. Or go to a society to learn something entirely new. Don’t just go to the same club or bar every week, do something different. Try and find things outside of your course that you might not have considered otherwise. Who knows where it’ll take you.

If you feel you’ve met good people, then talk with them regularly (cups of tea and a chat were a staple part of my uni house experience). If you’ve not met people at uni, then call home regularly. If you don’t want to call home, then talk to someone in the uni – most universities have a counselling service who are prepared for the sorts of problems you’re gonna be facing. Or there’s always a range of help lines available – Nightline are an awesome service specifically aimed at students. But once you let someone know you’re struggling, they can do something to help. And again, because everyone’s in the same boat, chances are you’re definitely not the only one feeling that way.

This response was awesome: “Don’t be afraid to say no. Turning down a night out or something to meet a deadline might make you sound like a killjoy, but it could change your future. Make arrangements to make up for it another time. Also don’t be afraid to ask for help. Do what’s right for you, it’s not being selfish. Consider others but don’t be controlled. If you don’t forge your own path, who else will? Be determined, prove the doubters wrong.” Couldn’t have said it better myself.

Whatever happens, whatever result you get, however many people you meet, you’re going to learn a huge amount about yourself. Personally, my time at uni was when I grew the most. I changed from being shy, insecure, and self-loathing into a more confident person. Take things at your own pace, and just go with the flow. Take every day as it comes, take every opportunity you get, and enjoy this time while you’ve got it. Cuz it’s gonna FLY by.