1 . If you’re new to a school or you are shy or tend to not get out of your comfort zone, making new friends at school might seem like a challenge. Luckily, you can overcome that challenge by looking for people with the same interests as you and by being friendly when you meet new people. Also, participate in after-school clubs and events whenever you get the chance, since that will help you meet people outside of class!

Look for people who have the same hobbies as you.

You’re more likely to be friends with someone if you have something in common with them. Try to find clubs or groups based on your favorite hobbies, then join them to meet like-minded people. Also, pay attention to people who spend their free time doing the same things you love to do.

If you’re a passionate reader, join a book club, go to public readings, or start a conversation with someone who carries novels around with their textbooks.

Spend time around people who show kindness.

Finding someone who will treat you well and support you is more important than popularity. Avoid spending time with people who talk bad about others or put them down. Instead, look for people who invite others to sit with them at lunch, who encourage others when they speak up in class, or who are always willing to help when someone needs a hand.

Introduce yourself to new people whenever possible.

When you’re around someone you don’t know, it is not unusual to just sit there quietly, especially if you’re shy. However, you and the other person will both be more comfortable after a simple introduction. Make eye contact with the person, smile, and try to seem warm and relaxed instead of nervous or anxious. Then, break the ice by talking about whatever is going on around you.

Keep the conversation going with open-ended questions.

When you start talking to someone, try asking them questions about what they like to see what you have in common with them. However, avoid simply asking yes or no questions, since one-word answers don’t necessarily keep a conversation alive. You can ask questions about whatever you’re already talking about, or you can change the subject if you feel that ran its course.

2 . Given that October is Mental Health Month, how can we manage our mental health and boost our mood as our second year with the COVID-19 pandemic draws to a close? According to Dr Andrew Thompson, a registered doctor at Instantscripts, even some small, 15-minute acts can play a huge role in improving your mental well-being at a time like this.

1. Reach out to a support network

This network can be made up of friends, family, mental health professionals — anyone you trust who can help support you during this time. Taking 15 minutes out of your day for a quick phone call to a friend can really boost your mood and help reduce those feelings of isolation for a while.

Try setting up a picnic with friends to enjoy some social time with the added bonus of getting outside.

2. Set up a daily schedule / routine

It’s easy to get glued to your work computer during the day, and stay up all hours of the night streaming movies and TV during lockdown (封控). But all of that leads to you getting less sleep and that can contribute to poor mental health. Instead of accidentally overscheduling, take 15 minutes to establish a clear routine each day that allows for plenty of downtime and rest. That means switching off your laptop whenever you finish work, and prioritizing your sleep every night.

Try setting up a Google Calendar to make keeping track of your day easier.

3. Take advantage of telehealth services

One of the big benefits of the pandemic is that many support services are now accessible remotely, meaning you can get help without having to leave home.

Spending just 15 minutes talking through your mental health concerns with a professional can do you a world of good and get you started on the path to better mental well-being.

Try reaching out to services such as BeyondBlue (1300 22 4436), which offer 24/7 counseling (咨询) and support.

4. Get active for 15 minutes

It can be so easy to give up on exercise when you’re struggling mentally, but studies have shown that moving your body really can improve your mood. Setting aside 15 minutes every day for exercise that you actually enjoy — whether it’s a walk, yoga, or a YouTube workout video — can give you a little hit of positive endorphins (安多芬).

Try investing in a smart watch, like a FitBit Inspire 2, which keeps you motivated, tracks your activity and reminds you to keep moving via its fitness applications.