Another famous double victory in the pool
This week saw the AIC swim team join the QGSSSA swim team as victors again. In what was a dominant performance by both teams once again. I, along with many, marvelled as records fell to our students and many races were won. But it was after these victories that I reflected on the hard work that goes into such performances. The hours upon hours spent going up and down the pool. Under the watchful eye of Dean and the coaching team, these students were able to flourish in their area of passion over the last week. But I am often asked about how these students find balance. With big training loads, how do they find time to study? Furthermore, I add to this that it is not just study that needs to be balanced. Also eating well, sleeping enough, time to spend socialising as well as time to themselves, are all areas of wellbeing that need constant attention. All areas are as important as each other and the choices that we make each day impact on each area.
As a College we often talk of 'holistic education' as being at the heart of what we do here. This holistic education very much incorporates the notion of balance and we are explicit in teaching life principles to assist our young men and women to lead healthy, happy and balanced lives. This is part of our ‘wellbeing’ focus and is underpinned by a significant (and ever growing) body of research on the link between wellbeing and success in all aspects of life. Our swimmers do a magnificent job to balance this. As do all students. However, we don't always get it right. There are times when one area is overlooked and balance is momentarily lost. In my own life this is no different as we balance the ever changing tides that shift in our lives. But as part of our Academic Care and Wellbeing program, all students study principles of wellbeing for life. Principles that can be used to assist them beyond the swimming pool or classroom to assist them to thrive. One such principle is the notion of PERMA(H).
6 Elements and 6 Simple Actions for your Wellbeing
Wellbeing is something many of us aim for, but it can be hard to find the way forward. Martin Seligman who has worked to understand and promote happiness, optimism and wellbeing offered the PERMA framework in his book Flourish. This PERMA model can guide us in the components of wellbeing and how we can develop it for ourselves. Many others have since added the H for Health. Each letter in the PERMAH framework refers to a pillar that contributes to our wellbeing, or what Seligman refers to as our level of ‘flourishing’. Therefore, the six elements for our Wellbeing are: Positive emotion (P); Engagement (E); Relationships (R); Meaning (M); Accomplishment (A); and Health (H).
Positive emotion (P) encourages individuals to “anticipate, initiate, prolong and build positive emotional experiences” and accept and develop healthy responses to negative emotions (Norrish, Robinson & Williams 2013). Experiencing positive emotion has been found to benefit mental and physical health, social relationships and academic outcomes (Lyubomirsky, King & Diener 2005).
Action Idea - Forget FOMO. Spend time appreciating what you do have, rather than wishing for more.
Engagement (E) involves living a life high in interest, curiosity and absorption and pursuing goals with determination and vitality (Norrish, Robinson & Williams 2013). Engagement is linked to wellbeing, learning and the accomplishment of important goals (Froh et al 2010; Hunter & Csikszentmihalyi 2003). When we experience engagement in our present moment and surroundings, a state of absorption is experienced. It can lead to you feeling ‘in the flow’.
Action Idea - Put your phone away at meal times so you can enjoy and be present to who you are with and what you are eating.
Relationships (R) consists of “developing social and emotional skills to enable the development of nourishing relationships with self and others” (Norrish, Robinson & Williams 2013). The longest and most comprehensive study of adult development ever performed, with over 75 years of data found that close relationships were far more important than money or fame, and better predictor of long and happy lives than social class, IQ or genes (George Vaillant, 2004).
Action Idea - When you are talking to a friend or loved one, ask more questions and listen actively.
Meaning (M) is about developing an understanding of the benefits of serving a cause greater than ourselves and engaging in related activities (Norrish, Robinson & Williams 2013). Having a purpose in life is correlated to good physical health, high life satisfaction and strong relationships and is protective against depression and risky behaviours (Cotton Bronk et al 2009; Damon et al 2003).
Action Idea - Start small and smile at someone, pick up some litter or open the door for people.
Accomplishment (A) involves striving for and achieving meaningful outcomes (Norrish, Robinson & Williams 2013). Research suggests a bi-directional relationship between flourishing and positive accomplishment (Norrish, Robinson & Williams 2013). Mental health is a requisite for effective learning – it makes our minds available for learning (Hendren, Birrel Weisen & Orley 1994). In addition, the accomplishment of worthwhile goals leads to positive emotions and wellbeing (Sheldon et al 2010).
Action Idea - Set a short term goal and celebrate when you achieve it.
Health (H) refers to establishing habits that support positive physical and psychological health (Norrish, Robinson & Williams 2013). Life is easier and better when we are healthy.
Action Idea - Start with getting a good night sleep. Work out the hours that suit you and stick to them. Go to bed at the same time and set your alarm for the same time. Plan time to socialise, study and time to yourself. Routine wins here!
The PERMAH model gives structure to Wellbeing and Positive Education at St Peters. Without structure it is often difficult to set systematic, specific and achievable goals. Often it is good to work on one goal at a time, and as individual behaviours become established then move to the next goal according to motivation and priorities (Hassed 2008).
Once again congratulations to our swimmers!
Joel Butler
Deputy Head of Senior School