Parent/Carer Support

Tips for wellness from our Mental Health In Schools Team

“We carry with us, as human beings, not just the capacity to be kind, but the very choice of kindness.” – R.J. Palacio

Kindness

Kindness means being friendly, generous, and considerate to others. It’s all about showing care and respect through our actions and our words.

Random Acts of Kindness Day is celebrated each year on February 17th, however you can practice random acts of kindness all year round

Here are some easy ideas to spread kindness:

• Give compliments – A genuine compliment can make someone’s day brighter.
• Hold the door open for someone.
• Share a smile – Smiling at people can help to boost their mood.
• Send a thank you note – Write a note of appreciation to someone who has helped you.
• Be a good listener – Sometimes, all someone needs is someone to talk to.
• Help your teacher – Offer to hand out something to the class or do something to help them.
• Ask someone how their day is going – Asking someone about their day can make them feel cared for and happier.
• Pick up a piece of litter.
• Offer to help someone at home.

Why is being kind important?
Kindness is contagious! When you show kindness, it inspires others to do the same. When you are kind to someone, it can help them to feel happy, it can brighten their day and boost their mood.

Kindness can help to make schools, homes and communities more welcoming and friendly. When people are kind, everyone feels more comfortable which can lead to better relationships and friendships.

Please contact [email protected] for information and advice about mental health and well-being for your child and your family.

Tips for wellness from our Mental Health In Schools Team

“You’ll never find a rainbow if you’re looking down” – Charlie Chaplin

Mood Boosters

Our mood can change, and this is completely normal. You may notice that sometimes you are feeling more tired than usual, maybe stressed or experiencing difficulties with schoolwork or friendships. Situations like these may cause you to feel a bit low, it can be really helpful to talk about these things with an adult, or someone you trust.

Whilst it is normal to feel this way at times, there are things we can do to boost our mood and help us to feel happier. By doing more of the things we love and value, or ‘doing more of what matters’, we can boost our mood. This helps us to feel less tired, have an increased sense of achievement, feel better about ourselves and have some fun!

Our tips for boosting your mood:

1. Have a look at the BBC Moodboosters video resources. There are a selection of videos to try, you could do these with a friend/ family member, with your class, or by yourself. But most importantly, have fun!
2. The five ways to wellbeing – can you challenge yourself to try one of these for each day
   over the next week! Watch the video for more information.
   o Connect – Reach out to a friend/family member, listen to music that reminds you of happy memories, look at old photographs, or arrange activities with friends.
   o Be Active – Try different ways to get your body moving. You could dance, walk, skip, or hula hoop!
   o Take Notice – Spend time outside appreciating nature, maybe on your way to school or practise mindfulness.
   o Keep Learning – Read a new book, watch a documentary, follow a new recipe, or learn a new language.
   o Give – Give someone you love a hug, hold the door open for the person behind you, or give your time to help others.

Please contact [email protected] for information and advice about mental health and well-being for your child and your family.

Tips for wellness from our Mental Health In Schools Team

“Live as if you will die tomorrow. Learn as if you will live forever.” – Mahatma Gandhi

Learning

We are always learning new things – often without realising it! Learning can include developing skills as well as developing knowledge. Learning something new can help to improve our mental wellbeing, as it gives us a sense of achievement and purpose. We can challenge ourselves to build new skills or develop skills that we already have. It can help to build motivation, confidence, and self-esteem too.

To help us to learn something new, we can set ourselves a challenge or a goal to work towards. Can you think of a new challenge or goal to try?

Learning can be fun! Studies show that learning can help us to enjoy life more! Can you find a new activity that you enjoy and make it part of your life?

Our tips for learning:

1. Learn a new word each day! Can you use the new word in your schoolwork? Can you teach this new word to a friend?
2. Get creative! Try a new craft activity or write a story or song. Have a look at some ideas for craft activities here: 50 easy craft ideas for you and the kids this school holiday | DIY makes for parents and kids under 6 – CBeebieshttps://www.bbc.co.uk/cbeebies/grownups/50-easy-craft-ideas-for-under-6s
3. Try a new hobby, such as a new sport, learning to paint or join a new after-school club.
4. Try a new food or learn to cook a new recipe. Could you share this experience with someone? For example, could you bake a cake with a friend, or cook a meal for your family?
5. Learn a new language. Try and learn simple words and phrases, such as “hello”, “how are you?” and “my name is…”. You could use online resources or apps, such as Duolingo, to help you.
6. Try a new sport or class. Could you help others to learn by becoming a coach for a junior team?
7. Start a craft project! You could do this independently, or together with a friend. Remember to ask an adult for help if you need to! Follow the link for some project ideas: 430+ Easy Craft Ideas for Kids | Hobbycrafthttps://www.hobbycraft.co.uk/ideas/kids-craft-ideas/

Please contact [email protected] for information and advice about mental health and well-being for your child and your family.

Tips for wellness from our Mental Health In Schools Team

“Fall seven times, stand up eight” – Japanese proverb

Bouncing Back

Bouncing back is all about ‘having another go’ after we are faced with challenges, this is also called resilience! There are times when things will not go how we planned, so being resilient will help us keep going and try again. We can all develop our ability to bounce back, so it is important to maintain a growth mindset and practise this skill by trying the following tips:

Our tips for bouncing back:

1. Watch this short video introducing resilience and ‘bouncebackability’. Click the link to watch the video: Beano – Bouncebackability
2. Practise problem solving as a strategy to overcome practical difficulties and help you bounceback! Follow the steps below, you may want to write the answers down to help you:
   • What is the problem?
   • How does it make you feel?
   • What are the possible solutions?
   • What are the positives and negatives of each solution?
   • Select the best solution and make a plan to try out!
3. Think about a time when you have faced a challenge in the past…how did you overcome it? Would you do anything differently if you came across the same challenge again? You could discuss this with a friend to share ideas.
4. Build your support network. Having people that you trust around you through difficult times can help you to bounce back! Try to share how you are feeling with friends, family, teachers and other trusted adults in your life. You can also contact the services below if you struggle talking to people you know:
   • Young Minds
   • Samaritans
   • Childline

Please contact [email protected] for information and advice about mental health and well-being for your child and your family.

Tips for wellness from our Mental Health In Schools Team

“Learn from yesterday, live for today, hope for tomorrow.” – Albert Einstein

Happy New Year

As we welcome the New Year, many of us will focus on resolutions, which may include to become healthier, more active, or learn a new skill. New Year’s resolutions are generally seen as promises we make to ourselves to achieve or improve an aspect of our life. Some people can stick to their goals easily, while others may find it more of a challenge. Setting goals can make us feel motivated and inspired, but if everything does not go to plan, it can leave us feeling disheartened. This can happen if we are unsure how to get started on our goals, or if they feel too big to achieve. For that reason, this year, take a moment to create SMART goals that focus on small steps. SMART goals are specific, measurable, achievable, realistic and time based.

Our top tips:

1. Focus on your strengths and interests, perhaps there is something you are already doing that you want to do more of. Setting small, strengths-based goals will create hope and build your self-confidence, empowering you to accomplish new things that make you feel happy and healthy.
2. Think about setting a mentally healthy goal this year:

• Find new ways to get active. Maybe you could join a new club or after-school activity.
• Make time for self-care and relaxation, such as participating in some mindfulness activities.
• Learn more about something you are interested in. Perhaps you could put more time into a particular skill or hobby you are already doing.
• Practice being kind to yourself. Positive self-talk is a simple way to achieve this – try saying positive statements such as “I am kind” or “I am on the right track”.
• Establish a good sleep routine. Try going to bed and waking up at the same time every day, even at the weekend!
• Limit your screen time. By setting boundaries for your usage, you may have more time for other activities.

3. Remember, goals can change! Especially if they are not giving us or teaching us what we need, so be kind to yourself.

Please contact [email protected] for information and advice about mental health and well-being for your child and your family.

Tips for wellness from our Mental Health In Schools Team

“Setting goals is the first step in turning the invisible into the visible.” — Tony Robbins

Setting Future Goals

Setting goals helps you stay focused, motivated, and positive. They give you something to look forward to and remind you that you’re in charge of your own journey. It’s normal to feel a bit nervous when you think about the future, but looking forward can actually help your mental health. Looking to the future helps to build confidence, can give you direction and encourages optimism. Thinking about what’s ahead reminds you that good things can still happen — even when times feel tough.

Our Top Tips For Setting Goals:

1. Start Small
   Big dreams start with small steps. Pick one thing you’d like to improve—like sleeping better or
   spending more time outdoors.
2. Make It Realistic
   Choose goals that feel possible, not perfect. For example, “I’ll talk to a friend once a week” is
   easier than “I’ll never feel lonely again.”
3. Be Kind to Yourself
   Progress takes time! Celebrate small wins and don’t be hard on yourself if things don’t go
   perfectly.
4. Write It Down
   Keep a journal or use your phone to track how you’re doing. Seeing your progress boosts
   confidence!
5. Ask for Support
   You don’t have to do it alone. Talk to someone you trust — a friend, teacher or family
   member— about your goals.
6. Balance Is Key
   Make time for fun, rest, and creativity. Mental health goals should make life feel better, not
   busier.

Please contact [email protected] for information and advice about mental health and well-being for your child and your family.

Tips for wellness from our Mental Health In Schools Team

“Sleep is the golden chain that ties health and our bodies together.” – Thomas Dekker

Sleep

Our bodies need sleep and rest to help us function every day. When we are sleeping, it gives our brain and body time to repair and regenerate, re-energise and improve our motivation. We also need sleep to be able to process information, problem solve, learn new things and concentrate (you might notice you find it particularly difficult to focus at school after a bad night’s sleep!) Sleep also benefits our mental wellbeing, by helping us to regulate our emotions and mood.

It is important to find time for our brain to completely ‘switch off’ and rest, to take some time out of our busy day to stop, take a break and do something that promotes our wellbeing!

Our tips for improving sleep:

1. Maintain a regular sleep schedule – this includes going to bed around the same time every night, as well as waking up at a similar time every morning (even on weekends!) Sleeping in later than normal can disrupt the body’s circadian rhythm, which can lead to more tiredness.
2. Create a calming environment – dim the lights an hour before bed. Keep the room dark, if possible, try using an eye mask or black out blinds. A cool bedroom and slight drop in body temperature can help us to go to sleep.
3. Reduce electronics – using electrical devices before bedtime is one of the main reasons we have sleep difficulties. The light exposure on the screens can trick our brain into thinking it is still daytime, which stops our body from being able to wind down and feel tired! Turn devices on night mode or leave outside your bedroom to limit temptation.
4. Minimise daytime naps – napping during the day can make it harder to fall asleep at night, they also break up sleep (which means lower quality sleep and fewer benefits).
5. Complete homework after school – getting stuck into homework tasks before bed can delay tiredness, as our brains are busy trying to concentrate! Try to do activities that relax you before bed, to help you switch off from schoolwork.
6. Spend time relaxing – you may want to have a shower or run a warm bath, listen to calming music, read a book, journal or keep a diary from the day, stretch, meditate, or spend time with a pet.
7. Follow this link for more helpful information and sleep tips!

Please contact [email protected] for information and advice about mental health and well-being for your child and your family.