Empower students with engaging emotional regulation activities for kids that help them identify, manage and express their emotions in healthy ways. This downloadable resource is ideal for educators looking to introduce structured, fun and effective tools to support emotional development and wellbeing in primary-aged children.

With vibrant visuals and easy-to-follow prompts, this kit includes a range of breathing techniques, reflection activities and self regulation classroom posters. Children can learn to calm themselves using star breathing, crocodile breathing, bunny breaths and more. These mindfulness activities for children are designed to be accessible, relatable, and enjoyable.

Calm down strategies for students that really work

Teachers love having ready-to-use visual aids that help students recognise their emotions and apply a calming strategy on their own. These resources are perfect for classroom calm-down corners, group wellbeing sessions, or individual regulation support. They provide the structure students need to regain focus and manage big emotions positively.

Mindfulness activities for children to build daily habits

This kit goes beyond quick fixes by helping children build emotional awareness and daily mindfulness habits. The posters encourage breathing, pausing, and grounding through the senses—turning emotional regulation into a regular part of the school day. These social emotional learning activities support long-term resilience and classroom harmony.

Providing mindfulness activities for children and helping them to manage ‘big emotions’ will help them to self regulate and upskill them in strategies that will help calm them when they feel overwhelmed.

Help students feel seen, heard and supported while creating a calmer and more emotionally intelligent classroom.

The post Mindfulness Activities for Children appeared first on FAST Training Australia.

Creating a safe, healthy, and supportive workplace doesn’t have to be complicated. Our Workplace Health and Safety Compliance Toolkit is here to help you meet your compliance goals and first aid safety while fostering a positive work environment. Packed with practical resources and easy to use tools, it’s designed to simplify health and safety management at every level.

What’s inside our Workplace Health & Safety Compliance Tool Kit:

• Compliance checklist: Stay on top of essential workplace safety regulations
• Printable first aid and safety posters: Visual guides to promote safety awareness
• Workplace mental health regulations: Understand your obligations to support employee mental health
• Mental health training solutions: Practical tools to create a mentally healthy workplace culture
• Wellbeing posters and information sheets: Resources to encourage healthy habits and behaviours
• Important links: Direct access to additional resources and compliance guidelines.

Whether you’re updating your policies, training your team, or enhancing workplace wellbeing, this Workplace Health & Safety Compliance Toolkit has everything you need in one place.

ADDITIONAL RESOURCES:

76+ Tips for Self Care and Burnout Prevention

RELEVANT BLOGS:

Hidden Costs of Workplace Bullying

Employee Burnout

RELEVANT COURSES:

Workplace First Aid and CPR Courses

Workplace Mental Health Courses and Programs

Food Safety and Compliance 

The post Workplace Health & Safety Compliance Tool Kit appeared first on FAST Training Australia.

Mental health isn’t just a buzzword—it’s our passion. We’re here to raise awareness and teach simple, effective ways to support your own mental health and that of others.

Sarah Shaw, Owner and Director of F.A.S.T., brings a wealth of experience in Mental Health Training, Trauma Healing, and leading International Women’s Retreats. Her mission is to empower people with easy to use ‘micro’ strategies for daily self-care and wellbeing.

Her dedication shines through in the variety and flexibility of our mental health training options. Our Mental Health First Aid courses and programs help businesses create supportive workplace cultures, prioritise health and safety, and stay WHS compliant.

She has written this Guide as a resource for you to use and share with friends, colleagues and family.

Self Care and Burnout Prevention Topics Include:

• Quiz: Self Care and Appreciation
• Types of Rest: Avoid Stress and Burnout
• Micro Self Care
• Take a moment: Breathe
• Breaking the Cycle of Unrelaxed living
• 60 Second Self Care Retreat
• 3 Minute Mood Boost
• The Art of Sleep
• Reduce Stress Response: Pressure Points
• Self Soothe: Nervous System Regulation
• Tips: Taking Care of Your Mental Health
  and so much more.

Additional Resources:

Blog: Hidden Costs of Workplace Bullying

Blog: Chronic Workplace Stress

Blog: Workplace Compliance

The post Self Care and Burnout Prevention Guide appeared first on FAST Training Australia.

To combat stress and prevent burnout, it’s essential to understand the different types of rest and recognise what your body needs most right now. Let’s explore the six key types of rest that can help you recharge and restore balance.

6 Types of Rest:

Emotional – Cut back on pleasing people. Review your needs, set healthy boundaries.
Physical – Improve your sleep, get a massage or take a nap.
Social – Take some time to be alone. Do something you enjoy doing.
Mental – Take a break, journal, read, spend time in nature.
Sensory – Unplug for a moment. Take time out from social media and technology.
Spiritual – Pray or meditate.

Micro Self Care to Beat Burnout:

Breathing Techniques
Heart math
Slowly turn your head side to side
Ground yourself ( spend time in nature)

Pattern Interrupt:

This is a technique used to disrupt a habitual thought process, behaviour, or emotional response. It gives you a moment to change your path or behaviour.

• Hand cream / hand massage
• Sing or hum
• Go to the bathroom
• Essential Oil / Face mist
• Drink of water

Grounding:

Calm your nervous system by using your senses and ground yourself.

• 5 things you can hear
• 4 things you can see
• 3 things you can feel
• 3 things you can smell
• 1 thing you can taste

Take a Moment and Breathe: Reset your Nervous System and Ease Anxiety:

Breathwork meditation involves consciously and mindfully changing your breathing patterns to improve relaxation. There are many reported benefits of breathwork meditation, from reducing stress and anxiety to improving sleep and mood.

Double the exhale:

Reset your nervous system and signal safety to your body. This simple technique helps you shift from fight-or-flight mode to a state of calm. Breathe in, then exhale for twice as long, gradually extending your breaths as you feel more relaxed.

In just 60 seconds, your body will start to relax and release tension with this healthy breathing flow.

Box Breath:

In 4, hold 4, out 4, hold 4 – Instructs your lungs to breathe rhythmically.
Eases nervousness and panic attacks, helps with insomnia and helps you refocus. It can lower blood pressure and provide an almost immediate sense of calm.

Two short Inhales and One Long Exhale:

Is called a physiological sigh or double breath. It’s a simple way to reduce stress and anxiety, and can help you feel calmer and more focused. It can also help you regain a sense of control and stability.

Tips to Take Care of Your Mental Health and Wellbeing – Beat Burnout and Reduce Stress:

The post Beat Burnout appeared first on FAST Training Australia.

When you find yourself, overwhelmed and stressed and know you need to shift out of it, it’s time for a 60-Second Micro Self Care Retreat!
When life feels overwhelming, and we find ourselves stressed, reactive, and spiraling, it’s reassuring to know we can take control. We can stop the spiral, calm ourselves, and prevent a tough moment from turning into a bad day—or even a bad week. Best of all, it only takes 60 seconds to reset.

STEP 1:

Find a comfortable position, close your eyes, and focus on slowing your breath.

STEP 2:

Choose a mantra or affirmation that feels grounding and calming to you.

Some examples include: I am connected , I am loved, I am safe, Let it go, I release my frustration, I let go of my anger.

Repeat your chosen mantra for 60 seconds, relaxing your jaw, neck, and shoulders as you do so.

STEP 3:

Return to the present moment by taking a deep cleansing breath. Inhale briefly, then exhale slowly with a sigh. To enhance this 60-second Micro Retreat, think of three things you’re grateful for—adding gratitude can elevate the experience even further.

3 CALMING MANTRAS:

Using a mantra helps redirect your focus from the chaos around you to a place of calm within.

• Release – Repeating the word “Release” signals your mind and body to let go of stress, fear, and worry.
• All is well. I am safe. – Whether you say one part or both, this mantra helps reframe your mindset and reminds you that everything will be okay, even if it doesn’t seem so right now.
• I breathe in love. I breathe out fear. – Pair this mantra with your breath, focusing on the rhythm of inhaling love and exhaling fear. This dual focus on breath and words can create a deeper sense of calm.

Download our 60 second  Self Care Retreat and feel free to share with your friends, family and colleagues. We deliver a range of online, workplace and youth courses and programs because mental health and wellbeing is important to us. 

ADDITIONAL RESOURCES:

You may also find these Fact Sheets beneficial

• Hidden Costs of Workplace Bullying
• 10 Micro Self Care Strategies

ONLINE COURSE:

• HLTWHS006 Manage Personal Stress in the Work Environment

The post Self Care Retreat in 60 Seconds! appeared first on FAST Training Australia.

When your mindset feels stuck or unhelpful, and you know it’s time for a change, a quick 3-minute Mood Boost can help you reset and refocus! This simple act of self care will do wonders for your mental health and wellbeing.

When your mood feels overwhelming and you need a quick reset, this simple and effective 3 minute Mood Boost exercise can help. It’s designed to shift you out of an angry, sad, or frustrated mindset and bring you back to a place of calm. A bad moment doesn’t have to turn into a bad day, and you can practice this anytime, anywhere.
If you’re pressed for time, you can even reduce each step to just 30 seconds.

Add this self care strategy to your tool kit of mental health resources for times when you need to reset.

STEP 1:

Start by noticing your thoughts. Don’t get attached to them—simply acknowledge their presence and let them drift by like clouds in the sky.

STEP 2:

Next, turn your focus to your breathing. You don’t need to overthink it; just slow it down gently.
As you breathe, choose a mantra or affirmation that resonates with you, such as, I am capable, I am calm and centered, Peace is within me, I choose peace over anxiety, I forgive myself, or I am enough.

STEP 3:

Finally, shift your attention to gratitude. Reflect on three things you’re thankful for, no matter how big or small. Take a moment to appreciate your surroundings, then continue your day with a brighter and more positive outlook.

BENEFITS OF A MOOD BOOST:

Engaging in this quick exercise is more than just a mood reset—it’s a powerful act of self care.
By interrupting negative thought patterns and reconnecting with your breath, affirmations, and gratitude, you’re retraining your mind to find balance amidst life’s challenges.
Over time, these small moments of mindfulness can improve your overall mental health including emotional resilience and wellbeing.

Download our 3 minute Mood Boost and feel free to share with your friends, family and colleagues. We deliver a range of online, workplace and youth courses and programs because mental health and wellbeing is important to us. 

ADDITIONAL RESOURCES:

You may also find these Fact Sheets beneficial

• Hidden Costs of Workplace Bullying
• 10 Micro Self Care Strategies

ONLINE COURSE:

• HLTWHS006 Manage Personal Stress in the Work Environment

The post 3 Minute Mood Boost appeared first on FAST Training Australia.

Struggling to get a good night’s sleep? Small changes to your bedtime routine and daily habits can make a big difference to improve your sleep. Let’s make better sleep simple!

Start by reviewing your evening routine.

The Art of Sleep: Top Evening Routine Tips

• Reduce screen time before bed
• Shower – visualise stress of the day washing off and down the drain
• Practice gratitude – be thankful for the days blessings and lessons.
• Comfort – Buy the good pillow!
• Regulate room temperature, consider a Sleep Cooling Blanket, block excess light.
• Minimise noise – If you cant eliminate consider white noise such as a fan or try ear plugs.
• Try gentle yoga poses or somatic exercises.
• Breathwork
  Whatever you inhale, double the exhale
  Magic 7
  In for 4, hold 7, breathe out for 8
• Wind down time – 30 minutes before bed start to quieten down Go to bed when you are tired! Make the most of the window.
• Consider supplements – High quality magnesium and Tart Cherry Juice (naturally increased production of melatonin and tryptophan)
• Look at your habits during the day that may be impacting your ability to fall asleep or stay asleep.
• The basics – Get 20 minutes of sunlight daily, move your body, limit caffeine after 2pm.
• Reduce alcohol, it might help you all asleep but sleep quality will be poor. (moderate alcohol reduces quality by 24%)

Improving your sleep quality isn’t just about feeling rested—it’s essential for your physical health, mental clarity, and emotional well being. Better sleep helps you handle stress, boost energy, and live a healthier, more productive life. Prioritising good rest is one of the best investments you can make in yourself!

ADDITIONAL RESOURCES:

You may also find these Fact Sheets beneficial

• Hidden Costs of Workplace Bullying
• 10 Micro Self Care Strategies
• 3 minute Mood Boost

ONLINE COURSE:

• HLTWHS006 Manage Personal Stress in the Work Environment

The post The Art of Sleep appeared first on FAST Training Australia.

It can be difficult to tell whether an injury is a fracture, dislocation, sprain or strain. If in doubt, always treat as a fracture. This Sprains and Strains Fact Sheet covers essential first aid steps for managing Sprains and Strains.

Signs & Symptoms:

Sprain

• intense pain
• restricted movement of the
• injured joint
• rapid development of swelling and bruising

Strain

• sharp, sudden pain in the region of the injury
• usually loss of power
• muscle tenderness

What to do when managing Strains and Sprains:

1. Follow DRSABCD.
2. Follow RICER:
   Rest – rest the patient and the injured part
   Ice – apply an ice pack or cold pack for 15 minutes every 2 hours for 24 hours, then for 15 minutes every 4 hours for 24 hours
   Compression – apply a compression bandage firmly to extend well beyond the injury
   Elevation – elevate the injured part.
   Refer – refer them to a medical professional
3. Avoid HARM:
   Heat
   Alcohol
   Running or other exercise of the injured area
   Massage.
4. Seek medical aid.

In a medical emergency call Triple Zero (000). You could save a life with First Aid Training

Be prepared when it matters most! Book your First Aid Course today and gain the skills to make a difference.

The post Sprains and Strains appeared first on FAST Training Australia.

All known or suspected snake bites must be treated as potentially life threatening, and medical aid should be sought urgently. This Snake Bite Fact Sheet covers essential first aid steps to manage a Snake Bite.

Signs & Symptoms:

Signs of a snake bite are not always visible. In some cases, the patient may not have felt anything. Symptoms may not appear for an hour or more after the person has been bitten.
Depending on the type of snake, signs and symptoms may include some or all of the following:

• immediate or delayed pain at the bite site
• swelling, bruising or local bleeding
• bite marks (usually on a limb) that may vary from obvious puncture wounds to scratches that may be almost invisible
• swollen and tender glands in the groin or armpit of the bitten limb
• faintness, dizziness
• nausea and vomiting
• headache
• abdominal pain
• oozing of blood from the bite site or gums
• double or blurred vision
• drooping eyelids
• difficulty in speaking or swallowing
• limb weakness or paralysis
• difficulty in breathing
• occasionally, initial collapse or confusion followed by partial or complete recovery.

What to do when managing a snake bite:

1. Pressure bandage & immobilise
2. Follow DRSABCD.
3. Call triple zero (000) for an ambulance.
4. Lie the snake bite patient down and ask them to keep still. Reassure the patient.
5. If on a limb, apply an elasticised roller bandage (10–15 cm wide) over the bite site as soon as possible.
6. Apply a further elasticised roller bandage (10–15 cm wide), starting just above the fingers or toes and moving upwards on the bitten limb as far as can be reached.
7. Use clothing or other material if an elasticised roller bandage is not available.
8. Apply the bandage as firmly as possible to the limb. You should be unable to easily slide a finger between the bandage and the skin.
9. Immobilise the bandaged limb using splints.
10. Keep the patient lying down and completely still (immobilised).
11. Write down the time of the bite and when the bandage was applied. If possible, mark the location of the bite site (if known) on the skin with a pen, or photograph the site. Do not wash venom off the skin or clothes because it may assist identification.
12. Stay with the patient until medical aid arrives.

In a medical emergency call Triple Zero (000). You could save a life with First Aid Training

Be prepared when it matters most! Book your First Aid Course Training today and gain the skills to make a difference.

The post Snake Bite appeared first on FAST Training Australia.

Poisons Information Centre 13 11 26
DO NOT induce vomiting, unless you have been told to do so by the Poisons Information Centre.
DO NOT give the patient anything to eat or drink.
Wash substances off the face and around the mouth with water.

A quick response to suspected Poisoning can save a life and reduce long-term effects. This Poisoning Fact Sheet outlines essential first aid steps to recognise signs and symptoms and how to manage an emergency.

Signs & Symptoms:

Signs and symptoms of poisoning can depend on the type of poison, and can include:

• bite or injection marks, with or without local swelling
• burns around and inside the mouth or on the tongue
• smell of fumes
• odours on the breath
• burning pain from mouth to stomach
• nausea, vomiting
• abdominal pain
• difficulty in breathing
• tight feeling in chest
• headache
• ringing in ears
• blurred vision
• blue lips, face, earlobes, fingernails
• drowsiness
• loss of consciousness
• seizures.

What to do:

1. Follow DRSABCD.
2. Call triple zero (000) for an ambulance.
3. Call triple zero (000) for fire services if the air is contaminated with smoke or gas.
4. Reassure the patient.
5. Find out what sort of poison is involved, if possible, and record the information for medical personnel.
6. Call the Poisons Information Centre 13 11 26, and follow their advice.
7. If the patient is becoming drowsy, place them in the recovery position and continue to check their airway and breathing regularly.
8. Send any vomit, containers and suicide notes with the patient to hospital.

In a medical emergency call Triple Zero (000). You could save a life with First Aid Training

Be prepared when it matters most! Book your First Aid Training Course today and gain the skills to make a difference.

The post Poisoning appeared first on FAST Training Australia.