1. How to be happy, healthy and safe
Be mentally healthy
How to be happy, healthy and safe

2. Mental fitness: Exercise
Being fit helps you to enjoy life.
It increases mental sharpness and physical endurance.
An energized body helps give you a positive outlook on life, plus you look great and feel great.
Enjoy being outdoors.
Exercise at least 30 minutes every day.

3. Mental fitness: drink water
Drink 8-10 glasses of water a day. Water helps transport vital nutrients, regulates body temperature, eases digestion, keeps joints supple, cleans out your body, keeps skin healthy and young.

4. Mental fitness: diet Eat a healthy balanced diet:
plenty of plant foods, such as fruit, vegetables, bread and
other grain-based foods
moderate amounts of animal foods (preferably lean and
reduced fat), such as lean meat, reduced fat dairy products,
chicken, fish and eggs
small amounts (sometimes or not at all) of fatty, high sugar ‘extra foods’, such as lollies, chocolate, soft drinks, cakes, sweet biscuits, pies, sausage rolls, sugary drinks

5. Eat these!

6. Mental fitness: sleep
Primary school children need a minimum of hours of sleep per night.
Sleep is important as this is the chance for your brain to recover, build and put ideas together.
If you sleep well, you learn better and you are happier.
At night, the brain naturally produces hormones that help kids (and adults) sleep. But the glow from electronic screens can confuse the brain and stop that process. Keep devices like TVs and video games out of your bedroom, and turn off smartphones, tablets, and other screens about an hour before bed.
Kids should get used to a relaxing wind-down routine at night so their brains and bodies know that it's time for bed.

7. Mental fitness: be positive
Be grateful for all of the great things in your life.
Don’t worry about the small stuff.

8. Mental fitness: be brave
Be prepared to try new things.
Everyone makes mistakes.
Through trial and error you learn and succeed.
Success helps you to feel happy.
Be proud of your achievements!

9. Mental fitness: manage your emotions
It is ok to feel a range of emotions – sad, happy, angry , frustrated.
The key is to manage your emotions.
Use your self talk to manage your emotions and bounce back to your happy self.
Use mindfulness to help calm your brain.

10. Mental fitness: be a great friend
Look after your friends.
Be respectful
Invite people to play
Take turns
Listen to people’s feelings and thoughts
Be a bucketfiller!
Ask a friend “are you ok?” and listen.

19. Mental fitness: 5 safe people
If you or a friend are having troubles – talk to one of your 5 safe people.
Everyone needs 5 people who they can trust eg parent, teacher, Aunty/Uncle
With a partner – name who your five safe people are.

20. Kids helpline Call them free anytime! 1800 55 1800 Always remember
Everyone deserves to be safe and happy.
You’re important and we are here to help you.
Call them free anytime!

21. Fill buckets at school: mental health week