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.

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.

Help children find calm with these fun, simple techniques to regulate their nervous systems. From deep breathing to playful movements, each activity promotes relaxation and focus—perfect for guiding kids through big emotions.  Download this 12 Self Regulation Strategies for Children Fact Sheet to support their mental health and wellbeing.

Take a Time-In

Spend 5 minutes in a calm, quiet space with the child. Connection is a key component of self regulation

Listening Break

Auditory stimulation such as meditation, soothing music, or an audiobook can help re-focus children’s attention.

Rainbow Breathe

Inhale and raise your arms above your head, painting a rainbow with your fingers! Exhale and return arms to your sides. Deep breathing regulates the vagus nerve..

Smell the Flowers

The scent of lavender can reduce anxiety. Mindfully smell fresh or dried lavender flowers with the child,
focusing on how the smell makes them feel.

Move Like Animals

Invite the child to move like an animal that they would like to feel like, such as a carefree bird or a proud lion. Somatically, this can help them shift their state.

Smiling Contest

See how long you can smile together! Turning a frown upside down can really make you feel happier.

Sing Vowel Sounds

Singing long, open vowel sounds such as “ahh” and “ohh” can balance sympathetic and parasympathetic nervous systems.

Face Painting

Pretend to “paint” the child’s face in imaginary hues with the tip of your finger to provide sensory input.

Freeze Dance

Play upbeat music and instruct the child to freeze every time the music stops. Linking movement to their
senses helps children regulate their bodies and minds.

Cool Down

Offer the child a cool glass of water or a popsicle, or run their wrists under cold water to help their nervous system reset.

Tense and Release

Invite the child to clench their fists as tight as they can, then exhale to release. Repeat with various body
parts to lower cortisol levels and heart rate.

Reflect Together

Fostering a self reflective environment can help children learn to make better self regulation choices in the future.

Download our 12 Self Regulation Strategies for Children poster today, feel free to share!

Learn more about our Youth Street Smart Safety and Wellbeing Program.  An age appropriate relevant and engaging program for all age groups – Kindy to Year 12.

The post Self Regulation strategies for Children appeared first on FAST Training Australia.

Workplace bullying comes with hidden costs that can hurt a business’s bottom line and reputation. Learn why fostering a healthy, respectful environment is essential to employee well-being and business success.  Businesses must take action and avoid the hidden costs of workplace bullying.

Signs of Workplace Bullying:

Increased Employee Turnover

• Bullied employees are more likely to leave their jobs, leading to higher turnover rates and costly recruiting process.
• Reduced Productivity
• Employees who experience or witness bullying are often less productive due to stress, anxiety, and distraction.

Higher Absenteeism

• Bullying can lead to increased sick leave as employees attempt to avoid the hostile environment, further disrupting business operations.

Legal Costs

• Companies may face lawsuits and legal fees associated with claims of workplace harassment or bullying.

Lower Employee Morale

• Bullying creates a toxic work environment, leading to decreased morale and engagement among employees.

Damage to Reputation

• A company known for tolerating bullying can suffer significant damage to its brand and reputation.

Increased Health Care Costs

• Stress-related illnesses from bullying can lead to higher health care costs for the company.

Loss of Innovation

• A culture of fear and intimidation stifles creativity and innovation, crucial components for business growth and competitiveness

Signs of a Healthy Workplace:

Open Communication

• Encouraging open, honest dialogue between all levels of staff.

Mutual Respect

• Promoting respect for all employees, regardless of their position.

Supportive Leadership

• Leaders who provide support and mentorship.

Recognition and Reward

• Regularly acknowledging and rewarding employee achievements.

Inclusive Environment

• Celebrating diversity and fostering an inclusive atmosphere.

Clear Policies

• Having clear, well-communicated policies on acceptable behaviour.

Conflict Resolution

• Effective systems for resolving conflicts quickly and fairly.

Work-Life Balance

• Supporting a healthy balance between work and personal life.

Interested in workplace training to improve mental health awareness, improve communication and reduce conflict?  Connect with us to discuss best programs and courses for your team and workplace.

The post The Hidden Cost of Workplace Bullying appeared first on FAST Training Australia.

This Fact Sheet shares 53 calming activities for children,  fun and engaging activities designed to help kids regulate their nervous system. From sensory play to mindfulness exercises, these strategies make it easy for parents and educators to support children’s emotional well-being and teaches them self regulation strategies. Discover simple, effective ways to help kids manage stress and develop self-regulation skills!

MOUTH / ORAL ACTIVITIES:

• Breathing exercises (see separate hand out)
• Cold water in a bottle with a long, curly straw
• Gum (or a icy pole) can be a powerful brain calmer
• Nibble on frozen fruit
• Fruit smoothie through a straw (suck is calming)
• Blow bubbles with a bubble wand (mimics deep breathing)
• Put a few drops of soap in a bowl and blow bubbles through a straw, or herd “sheep” (cotton balls) with a straw
• Blow on a party blower (the vibration is calming)
• Pretend your finger is a candle and practice blowing it out 10. Blow up a balloon

SKIN / TOUCH ACTIVITIES:

• Offer a hug or show them how to self-hug.
• “Squish sandwich” – put pillows or couch cushions under and on top of your child as they lay face down on the floor and apply pressure (the weight is comforting).
• Try a weighted blanket.
• Roll child up in a blanket, then pull gently to unroll.
• Rub lotion on each other’s hands/skin (or use coconut oil if the child dislikes lotions).
• Make a “calming basket” with fidgets, squishy toys, or calming stuffed animals.
• Play with the family pet or take a cat/dog cuddle break.
• Playdough.
• Finger painting.

MOVEMENT-BASED ACTIVITIES:

• Find a ‘sit spot’ somewhere that is quiet and safe.
• Smell the flowers.
• Tense and release.
• Smiling contest.
• Heel drops (up on toes, drop to flat feet and repeat).
• Do push-ups and relays together by doing a bear walk (on hands and feet, face down), or crab walk (on hands and feet, belly up).
• Jump on a trampoline.
• Ride a bike or scooter.
• Shoot some hoops/play catch/nerf frisbee.
• Play balloon “volleyball.”
• Swing on a swing set.
• Dance it out.
• Go outside and look at the clouds, see if you can make shapes out of the clouds.
• Turn on some music.
• Run up and down the stairs (how fast can kids find the object you hid downstairs?).
• Make an obstacle course.
• Bounce on an inflatable exercise ball.
• Shake it out.
• Make a big pile of pillows and have kids jump onto them from a step stool or couch.
• Go for a walk, get some Vitamin D and some fresh air.
• Try some yoga poses.

VISUAL ACTIVITIES:

• Simon says, let the child be Simon!
• Color independently or together, this may help less verbal kids identify feelings and wants in their picture.
• Art, art, and more art!
• Look at books with beautiful pictures/illustrations, make up stories that could fit the pictures.
• Build a fort as a safe space that also limits visual stimuli.
• Bubbler toy or a lava lamp in a dark room.

AUDITORY ACTIVITIES:

• Create a drum rhythm, create a tapping/drumming sequence that the other person has to copy.
• Listen to favorite music (use earbuds or headphones if it helps).
• Sit outside to listen to the birds and the breeze.
• Hum or sing.
• Use a couple of kazoos (for both humor and vibration to the inner ear).
• Use a white noise machine (on a calming sound) while looking at books.
• Musical instrument box – kids feel in control of their auditory environment when they make music.

Incorporating these calming activities into daily routines can make a positive difference in helping children manage stress and emotions effectively. By providing fun, engaging self-regulation activities, parents and caregivers can support kids in building lifelong skills for resilience and well-being. Download our Calming Activities for Children Fact Sheet, feel free to share!

Learn more about our Youth Street Smart Safety and Wellbeing Program.  An age appropriate relevant and engaging program for all age groups – Kindy to Year 12.

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

Simple, effective Micro Self Care Strategies to relieve stress, boost energy, and find calm—perfect for the busiest of days. From breathing exercises to grounding techniques, discover easy ways to recharge and reset, anytime, anywhere.

Breathe

Your lungs are able to communicate safety to the rest of the body. Simply by taking a few conscious breaths you will regulate your nervous system and reduce stress.

Pressure Points

There are many pressure points that help reduce stress and anxiety, find the ones that best serve you.

Shake It Off

If you have just been through a stressful moment shake it off! Your legs, your arms, your body what ever you are able to move! This helps flush the adrenaline from your body.

Check In

Where in your body are you feeling tension or stress? Try and breathe into that space and visualise the blockage dispersing, relax and unclench.

Smell

Spray a face mist or use an essential oil. Smell sends signals to our limbic system, which is the sector of the brain that controls memory and emotion.

Say R…

3 times and you will find yourself yawning, this turns on Parasympathetic nervous system

Slowly Turn Your Head From Side to Side

Partially close your eyes, turn your head slowly side to side while telling yourself you are safe. It triggers our primal response to scan for threat.

Gently Rub Hands Down Over Your Arms

The physical touch releases oxytocin, your ‘love hormone’ and helps to regulate emotions and combat cortisol.

Ground Yourself

Close your eyes feel the support of the chair, the floor. Notice how your body is supported.

Nature

Take advantage of the incredible healing properties that nature offers. Get a little vitamin D, take shoes off and stand or walk barefoot, take some soothing breaths. Nature has a lot to offer.

Bonus: 5  Micro Self Care Strategies to Pattern Interrupt behaviour

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

1. Hand cream / hand massage
2. Sing or hum
3. Go to the bathroom
4. Essential Oil / Face mist
5. Drink of water

Incorporating even a few of these micro self-care strategies can make a noticeable difference in managing daily stress. Quick and effective, these strategies allow busy women to recharge, find calm, and maintain well-being throughout the day.

Our bespoke programs and accredited Mental Health First Aid courses are designed to support workplace well-being, prevent burnout, and encourage self-care. If you’d like to learn more about Workplace Wellbeing Training, connect with us today.

The post Micro Self Care Stategies appeared first on FAST Training Australia.