Search

Stuck in fight-or-flight mode? 5 ways to complete the ‘stress cycle’ and avoid burnout or depression

<div class="theconversation-article-body"> Can you remember a time when you felt stressed leading up to a big life event and then afterwards felt like a weight had been lifted? This process – the ramping up of the stress response and then feeling this settle back down – shows completion of the “stress cycle”. Some stress in daily life is unavoidable. But remaining stressed is unhealthy. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2568977/">Chronic stress</a> increases <a href="https://pubmed.ncbi.nlm.nih.gov/32886587/">chronic health conditions</a>, including heart disease and stroke and diabetes. It can also lead to <a href="https://theconversation.com/were-all-exhausted-but-are-you-experiencing-burnout-heres-what-to-look-out-for-164393">burnout</a> or <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5137920/">depression</a>. Exercise, cognitive, creative, social and self-soothing activities help us process stress in healthier ways and complete the stress cycle. <h2>What does the stress cycle look like?</h2> Scientists and researchers refer to the “stress response”, often with a focus on the fight-or-flight reactions. The phrase the “stress cycle” has been made popular by <a href="https://www.penguin.co.uk/articles/2019/03/complete-stress-cycle-emotional-exhaustion-burnout">self-help experts</a> but it does have a scientific basis. The <a href="https://www.ncbi.nlm.nih.gov/books/NBK541120/">stress cycle</a> is our body’s response to a stressful event, whether real or perceived, physical or psychological. It could be being chased by a vicious dog, an upcoming exam or a difficult conversation. The stress cycle has three stages: <ul> <li> stage 1 is perceiving the threat </li> <li> stage 2 is the fight-or-flight response, driven by our stress hormones: adrenaline and cortisol </li> <li> stage 3 is relief, including physiological and psychological relief. This completes the stress cycle. </li> </ul> Different people will respond to stress differently based on their life experiences and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181835/#:%7E:text=The%20major%20findings%20regarding%20the,renin%2Dangiotensin%2Daldosterone%20system%20or">genetics</a>. Unfortunately, many people experience <a href="https://www.weforum.org/agenda/2023/01/polycrisis-global-risks-report-cost-of-living/">multiple and ongoing stressors</a> out of their control, including the cost-of-living crisis, extreme weather events and <a href="https://www.aihw.gov.au/family-domestic-and-sexual-violence/types-of-violence/family-domestic-violence">domestic violence</a>. Remaining in stage 2 (the flight-or-flight response), can lead to chronic stress. <a href="https://theconversation.com/how-chronic-stress-changes-the-brain-and-what-you-can-do-to-reverse-the-damage-133194">Chronic stress</a> and high cortisol can increase <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5476783/">inflammation</a>, which damages our brain and other organs. When you are stuck in chronic fight-or-flight mode, you don’t think clearly and are more easily distracted. Activities that provide temporary pleasure, such as eating junk food or drinking alcohol are <a href="https://onlinelibrary.wiley.com/doi/10.1111/acer.14518">unhelpful strategies</a> that do not reduce the stress effects on our brain and body. Scrolling through social media is also not an effective way to complete the stress cycle. In fact, this is associated with an <a href="https://www.apa.org/monitor/2022/11/strain-media-overload">increased stress response</a>. <h2>Stress and the brain</h2> In the brain, chronic high cortisol can <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4561403/">shrink the hippocampus</a>. This can <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1557684/#:%7E:text=The%20hippocampal%20formation%20plays%20a,%2C%20memory%2C%20motivation%20and%20emotion.&text=Therefore%2C%20reduced%20hippocampal%20volumes%20should,in%20patients%20with%20major%20depression">impair a person’s memory</a> and their capacity to think and concentrate. Chronic high cortisol also <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2907136/#:%7E:text=The%20prefrontal%20cortex%20(PFC)%20intelligently,brain%20regions%20(BOX%201).">reduces activity</a> in the prefrontal cortex but <a href="https://www.sciencedirect.com/science/article/pii/S2352289514000101">increases activity</a> in the amygdala. The prefrontal cortex is responsible for higher-order control of our thoughts, behaviours and emotions, and is <a href="https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2014.00761/full">goal-directed</a> and rational. The amygdala is involved in reflexive and emotional responses. Higher amygdala activity and lower prefrontal cortex activity explains why we are less rational and more emotional and reactive when we are stressed. There are five <a href="https://www.penguin.co.uk/articles/2019/03/complete-stress-cycle-emotional-exhaustion-burnout">types of activities</a> that can help our brains complete the stress cycle. <figure><iframe src="https://www.youtube.com/embed/eD1wliuHxHI?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption>It can help to understand how the brain encounters stress.</figcaption></figure> <h2>1. Exercise – its own complete stress cycle</h2> When we exercise we get a short-term spike in cortisol, followed by a <a href="https://www.health.harvard.edu/staying-healthy/exercising-to-relax">healthy reduction</a> in cortisol and adrenaline. Exercise also <a href="https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469#:%7E:text=Exercise%20in%20almost%20any%20form,distract%20you%20from%20daily%20worries.&text=You%20know%20that%20exercise%20does,fit%20it%20into%20your%20routine.">increases endorphins and serotonin</a>, which improve mood. Endorphins cause an elated feeling often called “runner’s high” and have <a href="https://pubmed.ncbi.nlm.nih.gov/33396962/">anti-inflammatory effects</a>. When you exercise, there is more blood flow to the brain and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6721405/">higher activity</a> in the prefrontal cortex. This is why you can often think more clearly after a walk or run. Exercise can be a helpful way to <a href="https://www.healthline.com/health/heart-disease/exercise-stress-relief">relieve feelings of stress</a>. Exercise can also increase the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3041121/">volume</a> of the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4915811/">hippocampus</a>. This is linked to better short-term and long-term memory processing, as well as reduced stress, depression and anxiety. <h2>2. Cognitive activities – reduce negative thinking</h2> Overly negative thinking can trigger or extend the stress response. In our 2019 research, we found the relationship between stress and cortisol was <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6987429/">stronger in people with more negative thinking</a>. Higher amygdala activity and less rational thinking when you are stressed can lead to <a href="https://pubmed.ncbi.nlm.nih.gov/18628348/">distorted thinking</a> such as focusing on negatives and rigid “black-and-white” thinking. Activities to reduce negative thinking and promote a more realistic view can reduce the stress response. In clinical settings this is usually called <a href="https://www.healthdirect.gov.au/cognitive-behaviour-therapy-cbt">cognitive behaviour therapy</a>. At home, this could be journalling or writing down worries. This engages the logical and rational parts of our brain and helps us think more realistically. Finding evidence to challenge negative thoughts (“I’ve prepared well for the exam, so I can do my best”) can help to complete the stress cycle. <h2>3. Getting creative – a pathway out of ‘flight or fight’</h2> Creative activities can be art, craft, gardening, cooking or <a href="https://heartmindonline.org/resources/10-exercises-for-your-prefrontal-cortex">other activities</a> such as doing a puzzle, juggling, music, theatre, dancing or simply being absorbed in enjoyable work. Such pursuits increase <a href="https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2014.00761/full">prefrontal cortex activity</a> and promote flow and focus. Flow is a <a href="https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2021.645498/full">state of full engagement</a> in an activity you enjoy. It lowers high-stress levels of noradrenaline, the brain’s adrenaline. When you are focussed like this, the brain only processes information relevant to the task and ignores non-relevant information, including stresses. <h2>4. Getting social and releasing feel-good hormones</h2> Talking with someone else, physical affection with a person or pet and laughing can all <a href="https://theconversation.com/what-happens-in-our-brain-and-body-when-were-in-love-198885">increase oxytocin</a>. This is a chemical messenger in the brain that increases social bonding and makes us feel connected and safe. Laughing is also a social activity that <a href="https://neurosciencenews.com/laughter-physical-mental-psychology-17339/">activates parts</a> of the limbic system – the part of the brain involved in emotional and behavioural responses. This increases <a href="https://www.jneurosci.org/content/37/36/8581">endorphins</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/27439375/">serotonin</a> and improves our mood. <h2>5. Self-soothing</h2> Breathing <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6189422/">exercises</a> and meditation stimulate the parasympathetic nervous system (which calms down our stress responses so we can “reset”) via the <a href="https://theconversation.com/our-vagus-nerves-help-us-rest-digest-and-restore-can-you-really-reset-them-to-feel-better-210469">vagus nerves</a>, and <a href="https://www.tandfonline.com/doi/full/10.1080/17437199.2020.1760727">reduce cortisol</a>. A good <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4035568/#:%7E:text=We%20conclude%20that%2C%20in%20addition,self%2Dsoothing%20effects%20of%20crying.">cry can help too</a> by releasing stress energy and increasing oxytocin and endorphins. <a href="https://www.medicalnewstoday.com/articles/319631#:%7E:text=Possible%20benefits%20of%20crying%20include,of%201.9%20times%20a%20month.">Emotional tears</a> also remove cortisol and the hormone prolactin from the body. Our prior research showed <a href="https://pubmed.ncbi.nlm.nih.gov/29096223/">cortisol</a> and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9216608/">prolactin</a> were associated with depression, anxiety and hostility.<a href="https://theconversation.com/profiles/theresa-larkin-952095">Theresa Larkin</a>, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a> and <a href="https://theconversation.com/profiles/susan-j-thomas-1293985">Susan J. Thomas</a>, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a> <h2>Action beats distraction</h2> Whether it’s watching a funny or sad movie, exercising, journalling, gardening or doing a puzzle, there is science behind why you should complete the stress cycle. Doing at least one positive activity every day can also reduce our baseline stress level and is beneficial for good mental health and wellbeing. Importantly, chronic stress and <a href="https://theconversation.com/are-you-burnt-out-at-work-ask-yourself-these-4-questions-118128">burnout</a> can also indicate the need for change, <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/wps.20311">such as in our workplaces</a>. However, not all stressful circumstances can be easily changed. Remember help is always available. If you have concerns about your stress or health, please talk to a doctor. If this article has raised issues for you, or if you’re concerned about someone you know, call <a href="https://www.lifeline.org.au/">Lifeline</a> on 13 11 14 or <a href="https://kidshelpline.com.au/">Kids Helpline</a> on 1800 55 1800.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/218599/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/theresa-larkin-952095">Theresa Larkin</a>, Associate professor of Medical Sciences, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a> and <a href="https://theconversation.com/profiles/susan-j-thomas-1293985">Susan J. Thomas</a>, Associate professor in Mental Health and Behavioural Science, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/stuck-in-fight-or-flight-mode-5-ways-to-complete-the-stress-cycle-and-avoid-burnout-or-depression-218599">original article</a>. </div>

Mind

Here’s the real reason to turn on aeroplane mode when you fly

We all know the routine by heart: “Please ensure your seats are in the upright position, tray tables stowed, window shades are up, laptops are stored in the overhead bins and electronic devices are set to flight mode”. Now, the first four are reasonable, right? Window shades need to be up so we can see if there’s an emergency, such as fire. Tray tables need to be stowed and seats upright so we can get out of the row quickly. Laptops can become projectiles in an emergency, as the seat back pockets are not strong enough to contain them. And mobile phones need to be set to flight mode so they can’t cause an emergency for the aeroplane, right? Well, it depends whom you ask. <h2>Technology has advanced a great deal</h2> Aviation navigation and communication relies on radio services, which have been coordinated to minimise interference <a href="https://ntrs.nasa.gov/api/citations/20050232846/downloads/20050232846.pdf">since the 1920s</a>. The digital technology currently in use is much more advanced than some of the older analogue technologies we used even 60 years ago. <a href="https://www.sciencedirect.com/science/article/pii/S2352146521008851">Research has shown</a>personal electronic devices can emit a signal within the same frequency band as the aircraft’s communications and navigation systems, creating what is known as electromagnetic interference. But in 1992, <a href="https://www.livescience.com/5947-real-reason-cell-phone-banned-airlines.html">the US Federal Aviation Authority</a> and Boeing, <a href="https://www.boeing.com/commercial/aeromagazine/aero_10/interfere_textonly.html">in an independent study</a>, investigated the use of electronic devices on aircraft interference and found no issues with computers or other personal electronic devices during non-critical phases of flight. (Take-offs and landings are considered the critical phases.) The US Federal Communications Commission also began to create <a href="https://www.livescience.com/5947-real-reason-cell-phone-banned-airlines.html">reserved frequency bandwidths</a> for different uses – such as mobile phones and aircraft navigation and communications – so they do not interfere with one another. Governments around the globe developed the same <a href="https://ntrs.nasa.gov/api/citations/20050232846/downloads/20050232846.pdf">strategies and policies to prevent interference</a> problems with aviation. In the EU, electronic devices have been <a href="https://www.easa.europa.eu/en/newsroom-and-events/news/easa-allows-electronic-devices-remain-and-connected-throughout-flight">allowed to stay on since 2014</a>. <h2>2.2 billion passengers</h2> Why then, with these global standards in place, has the aviation industry continued to ban the use of mobile phones? One of the problems lies with something you may not expect – ground interference. Wireless networks are connected by <a href="https://www.livescience.com/5947-real-reason-cell-phone-banned-airlines.html">a series of towers</a>; the networks could become overloaded if passengers flying over these ground networks are all using their phones. <a href="https://www.statista.com/statistics/564717/airline-industry-passenger-traffic-globally/">The number of passengers that flew in 2021</a> was over 2.2 billion, and that’s half of what the 2019 passenger numbers were. The wireless companies might have a point here. Of course, when it comes to mobile networks, the biggest change in recent years is the move to a new standard. Current 5G wireless networks – desirable for their higher speed data transfer – have caused concern for many within the aviation industry. Radio frequency bandwidth is limited, yet we are still trying to add more new devices to it. The aviation industry points out that the <a href="https://www.sciencedirect.com/science/article/pii/S2352146521008851">5G wireless network bandwidth spectrum</a> is remarkably close to the reserved aviation bandwidth spectrum, which may cause <a href="https://www.newscientist.com/article/2304975-will-5g-mobile-networks-in-the-us-really-interfere-with-aircraft/">interference with navigation systems near airports</a>that assist with landing the aircraft. Airport operators <a href="https://www.itnews.com.au/news/australian-airports-fret-over-5g-interference-582222">in Australia</a> and <a href="https://www.faa.gov/5g">the US</a> have voiced aviation safety concerns linked to 5G rollout, however it appears to have rolled out without such problems <a href="https://edition.cnn.com/2022/01/19/business/5g-aviation-safety-europe/index.html">in the European Union</a>. Either way, it is prudent to limit mobile phone use on planes while issues around 5G are sorted out. <h2>Ultimately, we can’t forget air rage</h2> Most airlines now provide customers with Wi-Fi services that are either pay-as-you-go or free. With new Wi-Fi technologies, passengers could theoretically use their mobile phones to <a href="https://ieeexplore.ieee.org/abstract/document/8010762">make video calls with friends</a> or clients in-flight. On a recent flight, I spoke with a cabin attendant and asked her opinion on phone use during flights. It would be an inconvenience for cabin crew to wait for passengers to finish their call to ask them if they would like any drinks or something to eat, she stated. On an airliner with 200+ passengers, in-flight service would take longer to complete if everyone was making phone calls. For me, the problem with in-flight use of phones is more about the social experience of having 200+ people on a plane, and all potentially talking at once. In a time when disruptive passenger behaviour, including “air rage”, <a href="http://www.jairm.org/index.php/jairm/article/view/156">is increasingly frequent</a>, phone use in flight might be another trigger that changes the whole flight experience. Disruptive behaviours take on various forms, from noncompliance to safety requirements such as not wearing seat belts, verbal altercations with fellow passengers and cabin crew, to physical altercations with passengers and cabin crews – typically identified as air rage. In conclusion – in-flight use of phones does not currently impair the aircraft’s ability to operate. But cabin crews may prefer not to be delayed in providing in-flight service to all of the passengers – it’s a lot of people to serve. However, 5G technology is encroaching on the radio bandwidth of aircraft navigation systems; we’ll need more research <a href="https://theconversation.com/how-5g-puts-airplanes-at-risk-an-electrical-engineer-explains-175306">to answer the 5G question</a> regarding interference with aircraft navigation during landings. Remember that when we are discussing the two most critical phases of flight, take-offs are optional – but landings are mandatory. Image credits: Getty Images This article originally appeared on <a href="https://theconversation.com/heres-the-real-reason-to-turn-on-aeroplane-mode-when-you-fly-188585" target="_blank" rel="noopener">The Conversation</a>.

Travel Tips

The real reason we have to use flight mode on a plane

With flying for vaccinated passengers looking like it will happen soon, we could be back on a plane some time soon and putting our phone on flight mode is always one of the things we have to do when we get in our seat. Most of us think if we don’t do this as soon as possible, there could be a major problem somehow but we don’t really know why we have to do it. Sometimes we think - does it even matter? But now, thanks to TikTok, we finally have the answers from a flight attendant called Cierra Mistt who’s shared the real reason we must put our phone on flight mode. Already her TikTok video has gathered more than 1.7 million views. As Mistt says in her video: “There are approximately 45,000 flights that happen every single day, with about 2.9 million passengers on board,” she explains in the video. “And how does all this flying happen successfully? Believe it or not, pilots actually aren’t in charge of flying.” Mistt explains that although the pilot is operating the plane, it’s the communication between the ground and the pilot which is even more critical. “From the moment the boarding door closes to the moment we’re landing, the pilots are following specific instructions given to them by a group of people on the ground called Air Traffic Control,” she says. “In order for the pilot to be able to communicate with air traffic control, they use frequencies. Yep, just like the frequencies we use to send messages, stream video and insta-stalk our fave influencers on our phones,” she adds. Cierra goes on to explain that sometimes these frequencies collide, causing a complete loss of signal. “Picture how bad it would be for a pilot, who is taking directions from ATC on the ground to all of a sudden lose signal and [need to] start flying blindly. All because the frequency of a passenger’s phone has intercepted it.” Many commented, thanking her for the explanation Mistt received a lot of comments and thanks for the fact that she finally explained the full reason behind the need to use flight mode. As well, there were one or two sceptics and clarifications from experts in the field, particularly around the terminology used in the video. One electrical engineer said the real reason for flight mode was “unintended radio waves emitted by phones and other devices” or “intended radio waves being inadvertently picked up by the pilot’s equipment”. He added that nowadays, “our devices don’t emit or accept unintended waves as much” and questioned whether flight mode was still “absolutely necessary”, but added: “Out of caution, do it.” So, after watching this video, it’s great that we know more about why we need to use flight mode – and given it’s such a small, simple thing to do, it hardly seems like a big thing to ask of passengers. Photo: Shutterstock

Domestic Travel

5 tips to help ease your grandchild back into school mode after the holidays

Most children in Australia are going back to school in just over a week. Children experience a <a href="https://www.cambridge.org/core/journals/children-australia/article/selfreported-perceptions-readiness-and-psychological-wellbeing-of-primary-school-students-prior-to-transitioning-to-a-secondary-boarding-school/C86DEA7A6CD20AAF29C26C6947A01F7E">mix of emotions</a> when it comes to going to school. Easing back after the holidays can range from feeling really excited and eager to concern, fear or anxiety. Getting butterflies or general worry about going back to school is <a href="https://kidshealth.org/en/teens/school-stress.html">common</a>. Among the <a href="https://media.bloomsbury.com/rep/files/ch2-outline.pdf">biggest worries of preschool children</a> are feeling left out, being teased or saying goodbye to their caregiver at drop off. Concerns of <a href="https://learning.nspcc.org.uk/research-resources/childline-annual-review/">school-aged children are about </a> exams (27%), not wanting to return to school (13%), and problems with teachers (14%). Some feel lonely and isolated. The <a href="https://www.missionaustralia.com.au/publications/youth-survey/1326-mission-australia-youth-survey-report-2019/file">main concerns</a> for teens are coping with stress (44.7%), school or study problems (34.3%) and mental health (33.2%). Not thinking about school until it is time to go back is one way to enjoy the last week of holidays. But for some, this can make going back to school more difficult. Supporting parents, children and young people with back-to-school challenges can help reduce negative school experiences using the below steps. 1. Set up a back-to-school routine Create structure about going back with a <a href="https://healthyfamilies.beyondblue.org.au/age-6-12/mental-health-conditions-in-children/anxiety/tackling-back-to-school-anxiety">school routine</a>. Be guided by your knowledge and history of what best supports your child during times of change and transition. <a href="https://raisingchildren.net.au/school-age/school-learning/school-homework-tips/morning-routine-for-school">Set up a practical chart of getting ready</a>. You could include: <ul> <li>what needs to be done each day for school like getting up, eating breakfast, dressing</li> <li>what help does your child need from you to get ready?</li> <li>what they can do on their own? (Establish these together).</li> </ul> The first week back can cause disruption from being in holiday mode so don’t forget <a href="https://childmind.org/article/encouraging-good-sleep-habits/">healthy habits around sleep</a> (<a href="https://www.health.qld.gov.au/news-events/news/physical-activity-exercise-sleep-screen-time-kids-teens">around 9-11 hours for children aged 5-13</a> and 8-10 hours for those aged 14-17), <a href="https://www1.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-phys-act-guidelines#npa517">exercise</a> (around <a href="https://www1.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-phys-act-guidelines#npa517">one hour per day</a> of moderate to vigorous physical activity <a href="https://raisingchildren.net.au/toddlers/nutrition-fitness/physical-activity/physical-activity-how-much">three times a week</a>) and <a href="https://www.betterhealth.vic.gov.au/health/healthyliving/food-and-your-life-stages">diet</a>. Having <a href="https://www1.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-phys-act-guidelines#npa517">consistent bed and wake-up </a> times helps too. The National Sleep Foundation <a href="https://www.sleepfoundation.org/articles/plan-ahead-start-back-school-bedtime-routines-now">suggest starting two weeks</a> before the first day of school to set sleep routine habits. But a week beforehand will help get your kid on their way. In some way, parents go back to school with their children. Consider adjusting your own schedule to make the transition smoother. If you can’t in the mornings, arrange the evenings so you can give as much time as your child needs, especially during the first week. 2. Talk about going back to school Most children deal with some level of stress or anxiety about school. They have insight into their school experiences, so find out what worries them by asking directly. You can offer support by normalising experiences of worry and nerves. <a href="https://www.heysigmund.com/how-to-deal-with-school-anxiety-no-more-distressing-goodbyes/">Reassure your child</a> the feelings they have are common and they will likely overcome them once they have settled in. Worries and courage can exist together. Depending on your child’s age, you can also try the following to help: <ul> <li>early years/pre-school – write <a href="https://www.andnextcomesl.com/2018/08/free-social-stories-about-going-to-school.html">a social story </a> about going to daycare or school and the routine ahead</li> <li>primary years – set up a <a href="https://www.education.vic.gov.au/Documents/childhood/professionals/learning/trkpp6.pdf">peer-buddy system</a> where a peer or older child meets yours at the school gate or, if neighbours, kids can go into school together</li> <li>secondary years – establish healthy routines as a family. Support each other around <a href="https://theconversation.com/how-parents-and-teens-can-reduce-the-impact-of-social-media-on-youth-well-being-87619">technology</a> use, sleep and <a href="https://www.education.vic.gov.au/parents/going-to-school/Pages/tips-starting-school.aspx">schoolwork</a>.</li> </ul> 3. Help create a sense of school belonging A sense of belonging at school <a href="https://theconversation.com/many-australian-school-students-feel-they-dont-belong-in-school-new-research-97866">can affect</a> academic success and student well-being. Parents can facilitate positive attitudes about school by setting an encouraging tone when talking about it. Also show an interest in school life and work, and be available to support your child both <a href="https://link.springer.com/article/10.1007%2Fs10648-016-9389-8">academically and socially</a>. <a href="https://www.webmd.com/special-reports/kids-and-stress/20150827/stress-survey">More than half of the parents in one survey</a> said homework and schoolwork were the greatest drivers of stress in their children. When parents are more engaged in their child’s schoolwork, they are better able to support them through it. 4. Look out for signs of stress Research suggests <a href="https://www.webmd.com/special-reports/kids-and-stress/20150827/stress-survey">parents can miss stress or anxiety</a> in their children. Parents can spot stress if their child (depending on age): <ul> <li>is more clingy than usual or tries escape from the classroom</li> <li>appears restless and flighty or cries</li> <li>shows an increased desire to avoid activities through negotiations and deal-making</li> <li>tries to get out of going to school</li> <li>retreats to thumb sucking, baby language or increased attachment to favourite soft toys (for younger students).</li> </ul> If these behaviours persist for about half a term, talk to your classroom teacher or school well-being coordinator about what is happening. Together work on a strategy of support. There may be something more going on than usual school nerves, like <a href="https://lens.monash.edu/@christine-grove/2018/01/18/1299375/no-one-size-fits-all-approach-in-tackling-cyberbullying">bullying</a>. 5. Encourage questions Encourage questions children and teens may have about the next term. What will be the same? What will be different? Often schools provide transition information. If the school hasn’t, it might be worth contacting them to see if they can share any resources. Most importantly, let your child know nothing is off limits to talk about. <a href="https://www.heysigmund.com/school-anxiety-what-parents-can-do/">Set up times to chat</a> throughout the school term – it can help with back-to-school nerves. Written by Christine Grové and Kelly-Ann Allen. Republished with permission of <a href="https://theconversation.com/5-tips-to-help-ease-your-child-back-into-school-mode-after-the-holidays-129780">The Conversation.</a>

Art

Iconic or imposter? Model transforms to recreate Princess Diana’s most famous looks

<div class="c-message__content c-message__content--feature_sonic_inputs" data-qa="message_content">Before the world-famous Kardashians or social media influencers creating trends and selling lifestyles simply by looking good - there was Princess Diana.</div> The late royal, who passed away in 1997, was renowned not just for her brutal marriage breakdown with Prince Charles but for her incredible fashion sense. From the iconic “revenge dress” to the 90’s athleisure that she effortlessly finessed - Princess Di lead trends and fashion revolutions that are still deeply admired today. Now, model Hailey Bieber, wife of singer Justin Bieber, has gone viral for her ultimate sartorial tribute to the royal in a new editorial for Vogue Paris. The shoot, photographed by Gregory Harris, and styled by Virginie Benarroch, aimed to channel the the royal’s casual elegance by posing her most iconic shots. Bieber recreated the the princess; famous blazered look - a baseball cap, blazer, sweatshirt and light washed jeans tucked into brown cowboy boots. The ensemble made headlines around the world after it was photographed at a polo match in Windsor in 1988. The 22-year-old model showed off the gorgeous images on her instagram account, and praised the late Princess for inspiring her own wardrobe. "[All] credit and inspo to the amazingly beautiful and iconically stylish Princess Diana who I’ve looked to for style inspiration for as long as I can remember," she wrote in her caption. "Thank you for leaving behind such an iconic fashion and style legacy." The reaction to Bieber’s shoot has been mixed, with some labelling it as “tasteless.” “This feels in wildly poor taste considering all of the Diana shots were taken by paparazzi,” one user wrote. “Go a different route if you want to pay tribute.” “Nobody compares to Princess Diana and there’s that,” another added. Another person wrote they thought it was a “strange” idea. “Brave of her to do this photoshoot. I have no problem with Hailey, but I don’t see why anyone would think this is a good idea - they have nothing in common.” However, others took to social media to praise Hailey’s tribute. “I think she looks cute and it's a great way to remember Diana!” one user commented. “Strong princess vibes here,” one comment read. Another added: “This shoot is everything! She looks incredible.” Princess Di pass Scroll through the gallery above to see Hailey Bieber’s tribute shots to Princess Diana.

Beauty & Style

The scary reason why you should put your phone on airplane mode when flying

Before take-off, flight attendants advise travellers to either turn off their mobile phones or to activate the airplane mode setting. Airplane mode is designed for safety whilst on the flight as well as helping passengers avoid heavy roaming charges. Depending on the mobile device and the plane the passenger is on, the device could automatically connect to the airplane’s antenna and collect roaming fees when not on airplane mode, reports The Sun. This is due to settings on the mobile phone which automatically connect to roaming networks that are available on the plane. A passenger found this out the hard way after revealing to the The Irish Times that he had left his mobile phone on in the overhead compartment without turning it on airplane mode and ended up racking up a fine of AU$409. He received the bill a few weeks later from his provider AT&T. The company said the passenger’s phone connected to the plane’s antenna and used data that was “outside an unlimited international roaming plan,” which resulted in the extra fees. Although this isn’t the case in all circumstances, the airline confirmed the situation, stating that the passenger’s device “may connect to the in-flight roaming network” without connecting to the fee-paying Wi-Fi network. The money is directly billed to the service provider, which is what happened in this case. This is not only possible on airplanes, but also at sea, where extra fees can be accumulated while travelling across the ocean. In 2016 British man Mark Stokes received a $590 bill from UK telco O2 after his phone’s data was roaming while he was aboard a ferry travelling between England and France. Surprisingly, Stokes incurred the extra charges even though he had paid for a “bolt-on” package to be able to use his phone as normal while travelling. According to the BBC, Stokes was a victim of his phone automatically connecting to the ferry’s own mobile network, which works via satellite. The satellite network is not included in the usual mobile networks, meaning that normal phone tariffs aren’t included and therefore, that is how the charges were accumulated. So, keep these tips in mind when travelling, to avoid being caught out with outrageous roaming mobile phone charges while travelling.

Travel Tips

Over 60

News

Shop

Catalogues

Travel

Health

Lifestyle

Finance

Entertainment

Property

Information