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RHIFYN ARBENNIG | SPECIAL EDITION
Annwyl Deuluoedd,
Heddiw yw ‘Diwrnod Iechyd Meddwl y Byd’ ac ar draws yr wythnos hon rydym yn cynnal gweithgareddau o fewn y dosbarth sy’n ymwneud â chadw ein meddwl yn iach. Dechreuon ni trwy gwblhau tasg o’r enw ‘Hoffwn i fy athro wybod’. Mae bwletin heddiw yn fyrrach sy’n canolbwyntio’n syml ar yr hyn y gallwn ei wneud i gefnogi ein hiechyd meddwl ein hunain.
PAWB
Beth yw Iechyd Meddwl?
Mewn sawl ffordd, mae iechyd meddwl yn union fel iechyd corfforol: mae pawb yn ei gael ac mae angen inni ofalu amdano.
Mae iechyd meddwl da yn golygu gallu meddwl, teimlo ac ymateb yn gyffredinol yn y ffyrdd sydd eu hangen arnoch chi ac eisiau byw eich bywyd. Ond, os byddwch chi'n mynd trwy gyfnod o iechyd meddwl gwael efallai y byddwch chi'n gweld y ffyrdd rydych chi'n meddwl, yn teimlo neu'n ymateb yn aml yn dod yn anodd, neu hyd yn oed yn amhosibl, i ymdopi â nhw. Gall hyn deimlo'r un mor ddrwg â salwch corfforol, neu hyd yn oed yn waeth.
Pan fydd gan blant a phobl ifanc lefelau da o les mae’n eu helpu i:
-dysgu ac archwilio'r byd
-teimlo, mynegi a rheoli emosiynau cadarnhaol a negyddol
-ffurfio a chynnal perthynas dda ag eraill
ymdopi â, a rheoli, newid, rhwystrau ac ansicrwydd
-datblygu a ffynnu.
Pan fydd plant a phobl ifanc yn gofalu am eu hiechyd meddwl ac yn datblygu eu sgiliau ymdopi gall eu helpu i hybu eu gwytnwch, eu hunan-barch a’u hyder. Gall hefyd eu helpu i ddysgu rheoli eu hemosiynau, teimlo'n dawel, ac ymgysylltu'n gadarnhaol â'u haddysg.
Beth mae'n ei olygu i gael iechyd meddwl gwael?
Mae problemau iechyd meddwl yn effeithio ar tua un o bob pedwar o bobl (oedolion a phlant) mewn unrhyw flwyddyn benodol. Maent yn amrywio o broblemau cyffredin, fel iselder a phryder, i broblemau prinnach. Mae profi problem iechyd meddwl yn aml yn peri gofid, dryswch a braw – yn enwedig ar y dechrau. Os byddwch yn mynd yn sâl, efallai y byddwch yn teimlo ei fod yn arwydd o wendid, neu eich bod yn 'colli eich meddwl'.
Atgyfnerthir yr ofnau hyn yn aml gan y ffordd negyddol (ac afrealistig yn aml) y mae pobl â phroblemau iechyd meddwl yn cael eu dangos ar y teledu, mewn ffilmiau a chan y cyfryngau. Gall hyn eich atal rhag siarad am eich problemau, neu geisio cymorth. Mae mor bwysig ein bod yn trafod ein teimladau gyda phobl neu weithwyr proffesiynol dibynadwy.
Mae’r rhan fwyaf o bobl yn adnabod rhywun sydd wedi profi problem iechyd meddwl. Gallant ddigwydd i bob math o bobl o bob cefndir. Ac mae'n debygol, pan fyddwch chi'n dod o hyd i gyfuniad o hunanofal, triniaeth a chymorth sy'n gweithio i chi, y byddwch chi'n gwella.
10 Awgrym ar gyfer Gwella Iechyd Meddwl
1. Gwneud cysylltiadau cymdeithasol - yn enwedig wyneb yn wyneb - yn flaenoriaeth
Mae lle i alwadau ffôn a rhwydweithiau cymdeithasol, ond prin yw’r pethau sy’n gallu curo grym chwalu straen a ddaw o amser wyneb yn wyneb o ansawdd gyda phobl eraill, yn enwedig y rhai rydych chi’n eu caru a phobl sy’n rhoi egni i chi. Am nifer o flynyddoedd, cyfyngodd COVID-19 y cyfle hwn yn sylweddol, fodd bynnag, gan fod cyfyngiadau bellach wedi codi, mae hwn yn amser da i ailadeiladu rhyngweithiadau personol.
2. Byddwch yn egnïol
Mae cadw'n heini cystal i'r ymennydd ag ydyw i'r corff. Gall ymarfer corff neu weithgaredd rheolaidd gael effaith fawr ar eich iechyd meddwl ac emosiynol, lleddfu straen, gwella cof, a'ch helpu i gysgu'n well.
3. Siaradwch â rhywun
Siaradwch â wyneb cyfeillgar. Os oes gennych bryderon, straen neu ofidiau, mae rhannu rhain gyda rhywun sy’n gofalu yw un o’r ffyrdd mwyaf effeithiol o dawelu eich system nerfol a lleddfu straen. Ac i'r gwrthwyneb: weithiau gall gwrando ar eraill mewn ffordd ddiogel a chefnogol eich helpu i ddatblygu safbwyntiau ehangach. Mae'n bwysig bod y ddwy ochr yn teimlo'n gyfforddus i rannu a chlywed meddyliau ei gilydd, ac os yw'r pryderon y tu hwnt i hyn, ystyriwch siarad â gweithiwr proffesiynol.
4. Apeliwch at eich synhwyrau
Ydy gwrando ar gân ddyrchafol yn gwneud i chi deimlo'n dawel? A yw gwasgu pêl straen yn eich helpu i deimlo'n ganolog? Beth am fynd am dro ym myd natur a mwynhau golygfeydd a synau’r coed? Mae pawb yn ymateb i fewnbwn synhwyraidd ychydig yn wahanol, felly arbrofwch gyda mewnbynnau synhwyraidd iach (yn hytrach na mewnbynnau synhwyraidd afiach) i ddarganfod beth sy'n gweithio orau i chi.
5. Cymerwch ymarfer ymlacio
Gall ioga, ymwybyddiaeth ofalgar, myfyrdod ac anadlu dwfn helpu i leihau lefelau straen cyffredinol. I mi, mae'n hoffi gwrando ar bodlediadau a llyfrau sain, maen nhw'n help mawr i mi ymlacio.
6. Gwnewch amser hamdden a myfyrdod yn flaenoriaeth
Gallwn ni i gyd fod yn euog o fod yn rhy brysur i gymryd rhywfaint o amser segur, ond mae amser hamdden yn anghenraid ar gyfer iechyd emosiynol a meddyliol. Cymerwch amser i ymlacio, myfyrio, a thalu sylw i'r pethau cadarnhaol wrth i chi fynd trwy eich diwrnod - hyd yn oed y pethau bach. Ysgrifennwch nhw i lawr os gallwch chi, oherwydd gallant fod yn hawdd eu hanghofio. Yna myfyriwch arnynt yn nes ymlaen os oes angen hwb i'ch hwyliau.
7. Bwytewch ddiet iach i'r ymennydd i gefnogi iechyd meddwl cryf
Ymhlith y bwydydd a all gefnogi eich hwyliau mae ffa, codlysiau (e.e. corbys), pysgod brasterog sy'n llawn omega-3s, cnau (e.e. cnau Ffrengig, cnau almon, cashews a chnau daear), afocados, llysiau gwyrdd deiliog tywyll (e.e. sbigoglys, cêl a ysgewyll Brwsel), a ffrwythau (e.e. llus).
8. Peidiwch ag anwybyddu cwsg
Mae'n bwysicach nag y mae llawer o bobl yn ei feddwl. Cwsg yw ffordd orau ein corff a'n meddwl i ail-lenwi ac adnewyddu. Un ffordd o gael cwsg yn well yw cymryd seibiant o ysgogiad sgriniau - teledu, ffonau, tabledi neu gyfrifiaduron - yn yr oriau cyn amser gwely. Ystyriwch ddarllen neu wrando ar gerddoriaeth ymlaciol yn lle hynny.
9. Darganfod pwrpas ac ystyr
Mae hyn yn wahanol i bawb, ond mae dod o hyd i bwrpas yn eich diwrnod yn ffactor mawr i iechyd meddwl da. Efallai y byddwch chi'n rhoi cynnig ar un o'r canlynol:
-Ymwneud â gwaith a hamdden sy'n gwneud i chi deimlo'n ddefnyddiol
-Buddsoddi mewn perthnasoedd a threulio amser o ansawdd gyda phobl sy'n bwysig i chi
-Gwirfoddoli, a all helpu i gyfoethogi'ch bywyd a'ch gwneud chi'n hapusach
-Dod o hyd i ffyrdd o ofalu am eraill, a all fod mor werth chweil ac ystyrlon ag y mae'n heriol
-Meddyliwch am un weithred neu ystum dda i'w gwneud bob dydd
10. Mynnwch help os oes ei angen arnoch
Os oes angen cymorth arnoch chi neu eich anwyliaid, peidiwch ag oedi cyn siarad â gweithiwr proffesiynol. Gallai eich meddyg teulu fod yn fan cychwyn da. Neu efallai y byddwch yn ffonio llinell wybodaeth fel ‘Mind’ (0300 123 3393) neu’r Samariaid (116 123) am gyngor a chymorth.
BLWYDDYN 5
Llangrannog
Rydym mor falch bod ein disgyblion Blwyddyn 5 wedi cael amser mor wych yn Llangrannog. O sgïo a toboganio i saethyddiaeth a heicio, o feicio cwad a wifrau sip i gerdded gyda rhaffau uchel a neidio bagiau aer, cawsant amser gwych!
Diolch unwaith eto i’r staff sy’n rhoi o’u hamser i wirfoddoli i roi’r addysg a’r profiadau gorau y gallwn eu cynnig i’n plant.
Dyma ambell lun o’n trip!
Dear Families,
Today is ‘World Mental Health Day’ and across this week we are undertaking activities within the class all about keeping our minds healthy. We started by completing a task called ‘I wish my teacher knew’. Today’s bulletin is a shorter one simply focused on what we can do to support our own mental health.
EVERYONE
What is Mental Health?
In many ways, mental health is just like physical health: everybody has it and we need to take care of it.
Good mental health means being generally able to think, feel and react in the ways that you need and want to live your life. But, if you go through a period of poor mental health you might find the ways you're frequently thinking, feeling or reacting become difficult, or even impossible, to cope with. This can feel just as bad as a physical illness, or even worse.
When children and young people have good levels of wellbeing it helps them to:
-learn and explore the world
-feel, express and manage positive and negative emotions
-form and maintain good relationships with others
cope with, and manage, change, setbacks and uncertainty
-develop and thrive.
When children and young people look after their mental health and develop their coping skills it can help them to boost their resilience, self-esteem and confidence. It can also help them learn to manage their emotions, feel calm, and engage positively with their education.
What does it mean to have poor mental health?
Mental health problems affect around one in four people (adults and children) in any given year. They range from common problems, such as depression and anxiety, to rarer problems. Experiencing a mental health problem is often upsetting, confusing and frightening – particularly at first. If you become unwell, you may feel that it's a sign of weakness, or that you are 'losing your mind'.
These fears are often reinforced by the negative (and often unrealistic) way that people experiencing mental health problems are shown on TV, in films and by the media. This may stop you from talking about your problems, or seeking help. It is so important that we discuss our feelings with trusted people or professionals.
Most people know someone who has experienced a mental health problem. They can happen to all kinds of people from all walks of life. And it's likely that, when you find a combination of self-care, treatment and support that works for you, you will get better.
10 Tips for Improving Mental Health
1. Make social connection - especially face-to-face - a priority
Phone calls and social networks have their place, but few things can beat the stress-busting, mood-boosting power of quality face-to-face time with other people, especially those you love and people who energize you. For several years, COVID-19 significantly limited this opportunity, however as restrictions have now lifted, this is a good time to rebuild in-person interactions.
2. Stay active
Staying active is as good for the brain as it is for the body. Regular exercise or activity can have a major impact on your mental and emotional health, relieve stress, improve memory, and help you sleep better.
3. Talk to someone
Talk to a friendly face. If you have concerns, stresses or worries, sharing these with someone who cares is one of the most effective ways to calm your nervous system and relieve stress. And vice versa: sometimes listening to others in a safe and supportive way can help you develop wider perspectives. It is important that both parties feel comfortable to share and hear each other's thoughts, and if the worries are beyond this, consider speaking to a professional.
4. Appeal to your senses
Does listening to an uplifting song make you feel calm? Does squeezing a stress ball help you feel centred? What about taking a walk in nature and enjoying the sights and sounds of the trees? Everyone responds to sensory input a little differently, so experiment with healthy sensory inputs (rather than unhealthy sensory inputs) to find what works best for you.
5. Take up a relaxation practice
Yoga, mindfulness, meditation and deep breathing can help reduce overall levels of stress. For me, it like listening to podcasts and audiobooks, they really help me to relax.
6. Make leisure and contemplation a priority
We can all be guilty of being too busy to take some downtime, but leisure time is a necessity for emotional and mental health. Take some time to relax, contemplate, and pay attention to the positive things as you go about your day — even the small things. Write them down if you can, because they can be easy to forget. Then reflect on them later if your mood is in need of a boost.
7. Eat a brain-healthy diet to support strong mental health
Foods that may support your mood include beans, legumes (e.g., lentils), fatty fish rich in omega-3s, nuts (e.g., walnuts, almonds, cashews and peanuts), avocados, dark leafy greens (e.g., spinach, kale and Brussels sprouts), and fruit (e.g., blueberries).
8. Don't skimp on sleep
It matters more than many people think. Sleep is our body and mind's best way to recharge and rejuvenate. One way to get sleep better is to take a break from the stimulation of screens — TV, phones, tablets or computers — in the hours before bedtime. Consider reading or listening to relaxing music instead.
9. Find purpose and meaning
This is different for everyone, but finding purpose in your day is a big factor to good mental health. You might try one of the following:
-Engage in work and leisure that makes you feel useful
-Invest in relationships and spend quality time with people who matter to you
-Volunteer, which can help enrich your life and make you happier
-Find ways to care for others, which can be as rewarding and meaningful as it is challenging
-Think of one good deed or gesture to do each day
10. Get help if you need it
If you or a loved one needs support, don’t delay in speaking to a professional. Your family GP might be a good place to start. Or you might phone an information line like ‘Mind’ (0300 123 3393) or the Samaritans (116 123) for advice and support.
YEAR 5
Llangrannog
We are so pleased that our Year 5 pupils had such a great time at Llangrannog. From skiing and tobogganing to archery and hiking, from quad biking and zip-wiring to high ropes walking and air bag jumping, they had a fantastic time!
Thank you once again to the staff who freely give up their time to volunteer to give our children the best education and experiences we can offer.
Here are a few photos of our trip!
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