Wellbeing

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.

Tips for wellness from our Mental Health In Schools Team

“There are no outsiders in our school” – Andrew Moffat

Inclusion and Belonging

Inclusion means making sure everyone feels welcome, accepted, and valued, no matter their differences. It’s about creating a space where everyone feels like they belong—whether it’s at school, at home, or with friends. Belonging means feeling like you are part of something and that you matter.

How to make others feel included:

1. Be Friendly and Approachable: Smile and say hello to people to make them feel welcome.
2. Invite Others to Join In: When you’re playing a game or starting a conversation, invite others to join in. This could stop them from feeling left out.
3. Listen to Everyone: Take the time to listen to others, showing them that you care about what they say, even if their opinions are different from yours.
4. Celebrate Differences: Embrace everyone’s differences and learn from them. It’s what makes us all unique!
5. Use Positive Words: Use words that make others feel good, rather than teasing or making fun of them.
6. Be Open-Minded: Try to see things from someone else’s point of view, to help build respect and connection.

Tips for feeling like you belong:

• Be Yourself – Don’t try to change who you are to fit in. You belong just as you are!
• Find Your Tribe – Surround yourself with people who support and accept you. Finding people
  with similar interests to you can be a great place to start.
• Take Care of Others – When you make others feel like they belong, you help create a sense of
  belonging for yourself too

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

“To appreciate the beauty of a snowflake it is necessary to stand out in the cold.” – Aristotle

Winter Wellness

It is important to focus on our wellness during the colder months. Winter is a time where our bodies may start to crave the same warmth and comfort we had during the summer months. We might associate winter with the winter blues, but we need to try and create some space for self-care and slow down to nourish our physical and mental health! Sometimes we might feel the winter blues because of the lack of sun and vitamin D we are getting. This is why our mental wellbeing should be a big focus during these months, and we should find creative ways to stay on track, keep up motivation, and look after ourselves.

Our Top Tips For Winter Wellness:

1. Wrap up warm and lay down with a blanket and a hot drink.
2. Do some fun activities outside in the natural sunlight such as going for walks or seeing friends (you might need to wrap up warm for this!) Even on cold days, fresh air and natural llight boosts our mood.
3. Stay active – try indoor exercises to help get your body moving during the colder months. You could keep your energy up by dancing, swimming, or practising yoga. You could also find an exercise video online for you to do at home!
4. You might even want to go to your local café and read a book in the daytime or have a warm relaxing bath when you’re home after a cold day.
5. Keep up your routines- getting up in the morning is harder in winter when it’s cold and dark. Shorter days also make it tempting to sleep more, but consistent sleep helps your mind feel balanced.
6. Eat well and stay hydrated — good nutrition fuels your brain and body.
7. Talk about how you’re feeling — sharing your thoughts can help if you’re feeling low or stressed.

Remember to always make time for yourself at the end of a long day! For more ideas on how to maintain your mental health this winter, follow this link.

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

“Nothing will work unless you do.” – Maya Angelou 

Motivation

Motivation is what helps you start and keep going with your goals, this may be linked to school, hobbies or life stuff. It is the ‘why’ behind what you are doing. Motivation can help you to finish a task or practise a new skill, it can make learning and playing more fun and help you to feel proud when you have done something great.

Sometimes it can be difficult to find motivation to begin an activity. To help with this, think about what is your ‘why’. Ask yourself what goal matters to you and connect with what excites or inspires you.

Our Top Tips For Motivation:

1. Set small and clear goals: Break big tasks into bite-sized steps. Ensure you celebrate each smaller win along the way.
2. Create a routine that works for you: Having a plan for your day can help to keep you on track and reduce potential stress.
3. Remain positive: If you are finding an activity difficult, remember to be kind to yourself. If something is hard, say, ‘I am learning’ instead of ‘I can’t do it’.
4. Ask for help: It is ok to ask family, friends or teachers for some help when you get stuck.
5. Motivational matching activity: Write some goals down on individual pieces of paper e.g., ‘to finish my homework’ and some motivational reasons down on another piece of paper e.g., ‘to help me learn new things’. Spread the paper around upside down. Take turns flipping them over to match a goal with a motivational reason. When a pair is found, have a conversation about why that motivation may help to achieve the goal. Consider any barriers to achieving the goal and plan how you could overcome them.

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

“Our prime purpose in this life is to help others.” Dalai Lama

Be Helpful

Being helpful means doing something kind for someone else — like sharing, listening, or offering a hand — even in small ways. When you help, your brain feels safe and happy. It teaches empathy, kindness, and gratitude — all great for mental health!

Why being helpful is good for you:

• Boosts your mood: Helping others releases feel-good chemicals in your brain.
• Builds Confidence: You’ll feel proud and capable when you make a difference.
• Creates Connection: Helping brings people together and reduces loneliness.
• Reduces Stress: Focusing on others can calm your mind and improve wellbeing.

Our Top Tips For Being Helpful:

1. Start Small – You don’t have to do something huge – even small acts of kindness matter! Holding a door, sharing a smile or helping with a chore all count.
2. Listen First – Sometimes the best way to help is to listen and being there for someone who needs to talk.
3. Spread Positivity – Compliments, encouragement, and gratitude go a long way. They make everyone feel good!
4. Make it a habit – Try to do one helpful thing every day. The more you practice kindness, the more natural it feels!
5. Work as a team – Helping doesn’t mean doing everything alone. Teamwork makes helping fun and easier for everyone.
6. Reflection time – After helping someone, take a minute to think: How did it make you feel? How did it help the other person? What did you learn about kindness?

Examples of how to help others:

• Sit with someone who is alone at lunch time
• Give family or friends a kind note to brighten their day
• Help your neighbour to take their shopping in
• Offer to tidy the classroom or help your teacher hand out resources

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

“Real life begins where Wi-Fi ends” – Anonymous

Digital Detox

Taking a digital detox is important to give our minds and bodies a break from screens and technology. Too much screen time can lead to tired eyes, difficulty sleeping, and feeling stressed or distracted. Stepping away from devices helps us to recharge, focus better, improve our mood, and spend more quality time with family and friends. It also encourages healthier habits like playing outside, reading, and being creative, all of which support overall wellbeing!

Our tips for taking a digital detox:

1. Set yourself clear limits for screen time – Set specific time limits for screen time, such as an hour after school or 30 minutes of games or social media. Try setting limits on your device, or a visual reminder.
2. Create Scree-Free Zones – When you are eating meals with your family or friends, leave your phone or devices in a different room. This allows you to talk and enjoy your food without distractions and improves your quality of connections with others.
3. Avoid screens at night – Try to avoid using devices in your bedroom, most importantly for at least 30 minutes before bed. Keeping your bedroom a peaceful space can help you to fall asleep more easily.
4. Do fun activities without screens – Try drawing, playing a game with your family, playing a musical instrument or reading instead of your usual device. Spend time outdoors if you can!
5. Take small breaks from screens – After playing video games or watching TV for a while, get up and move around. Try to take short breaks where you move between rooms, stretch or walk around.
6. Turn off notifications – This can reduce the number of distractions and help you focus on what is important to you. You might even discover a new activity you enjoy!
7. Find mindful alternatives – Try meditating or doing breathing exercises to reduce feelings of stress, rather than screen use.

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

“If you see someone without a smile, give them one of yours.” – Dolly Parton

Thoughtfulness

Being thoughtful is when you consider, or think about, how your actions and words will affect other people’s feelings. Taking the time to make ourselves aware of the needs and feelings of others and then taking action to help them is great for our mental health; it helps reduce stress, improve friendships and creates a sense of belonging.

When we think about how others feel and show kindness, it makes us feel good inside and boosts our confidence!

Our tips for Thoughtfulness:
You can be thoughtful through small acts of kindness; it doesn’t have to be a grand gesture! Here are some examples below:

• Smile at someone.
• Listen carefully when someone is talking—it shows you care about what they’re saying.
• Give someone a nice compliment.
• Help out without being asked, like sharing your things or tidying up.
• Think about how others might feel before you act or say something.
• Hug someone you care about (e.g., parents/carers, family members or a friend).
• Hold the door open for the person behind you.
• Say kind things to others and try to cheer someone up if they’re feeling sad.
• Say “thank you” and “please”—small words can make a big difference.
• Tell someone that they are important to you.

For more information about the benefits of being kind and thoughtful to ourselves and others, follow this link to Newsround.

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

“Laughter is the sun that drives winter from the human face.” – Victor Hugo

Laughter

Laughter is like a natural boost for your brain and body—it helps you feel happier, less stressed, and more relaxed. When you laugh, your body releases chemicals that make you feel good and even help you connect with friends. Laughter also helps to boost your immune system, helps you think more clearly and be more creative too. So, having fun and sharing a laugh is a great way to take care of your mental wellbeing!

Our tips for laughter:

1. Keep note of your favourite memories — write down some of your favourite memories that have made you laugh the most and keep them in a jar. You can then pull one out and read them in the future. It can feel difficult to start laughing f you are feeling low, but a good place to begin is to remember what has made you laugh in the past.
2. Spend time with friends who make you laugh — hanging out with funny, positive people lifts your mood.
3. Watch or listen to funny shows, cartoons, or jokes — find things that make you smile or giggle.
4. Don’t be afraid to be silly — make funny faces, play games, or be playful to invite laughter.
5. Share jokes or funny stories with family or friends to spread the laughter around.
6. Look for humour in everyday situations — try to find something to smile about, even on tough days.

Laughter is contagious…by laughing more, you will not only boost your own wellbeing but also the wellbeing of those around you!

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

“Enjoy the little things, for one day you may look back and realize they were the big things.” – Robert Brault

Appreciation

Appreciation is a feeling of thankfulness or an act of recognising something that is important or meaningful to you.

We can appreciate or recognise another person through complementing them and sharing what you like about them. We can say ‘thank you’ to others when someone is helpful or supportive. This has benefits for both our mental health and for the people around us. We can also appreciate ourselves – you are important and unique! Remember to celebrate when you achieve big and small things and stop to appreciate what you have done.

Learning to appreciate others and ourselves can improve our self-esteem, improve our mood and improve our relationships with others.

Our tips for appreciation:

1. Create a “be proud” board at home or at school where you post your drawings or good deeds.
2. Start a gratitude journal – write or draw things that make you feel proud or happy every day.
3. Give a compliment – think about a person who is important to you and tell them 3 things that you like about them. You could write a letter or a small note to let them know how much you appreciate them. Use these sentence starters to help you:

• I like how you…
• You are…
• Thank you for…
• You make me happy when you…

4. Say ‘thank you’ – remember to thank other people throughout the day, to show them you appreciate what they do for you. If you have a friend who speaks another language, you could learn to say ‘thank you’ in the language that they speak. You could also learn to say ‘thank you’ in Makaton (sign language) too! Have a look at the video to help you!
5. Self-appreciation – think of something small that you have achieved this week. Pause and take a minute to appreciate what you have done. Which of your positive qualities did you use? Kindness, thoughtfulness, curiosity, creativity?

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

“It’s not that I’m so smart, it’s just that I stay with problems longer” – Albert Einstein 

Persistence

Persistence is all about keeping going, even when times are challenging. It is normal to want to give up when you are going through something difficult, but if you can stick with it and overcome the obstacles, you will be closer to achieving your goals.

Having a growth mindset will help us persist, which means you believe you can learn, grow and develop your skills by putting in the hard work and practise. This can be tricky, so make sure you reach out to friends and trusted adults to support you.

Our tips for persistence:

1. Break the goal down into smaller steps. You can set yourself smaller goals that are more achievable, to help you reach your ultimate goal. Make sure the smaller goals are linked to your ultimate goal; this may help to encourage you to keep going, as you will be able to measure your progress.
2. Try something new – this could be a new hobby, sport, craft activity, or puzzle. Having a go at something new can help to develop your persistence, whilst also having fun. You might find it challenging at first, but you will receive a greater sense of reward and achievement by sticking with it!
3. Positive self-talk – instead of saying “I can’t”, add “yet” onto the end of the sentence. This tells your brain that it might be difficult, but you will get there in the end.
4. Talk to yourself like a friend – we are often kinder to our friends than we are to ourselves, when we go through challenging times. Practise talking to yourself like you would talk to a friend! What advice would you give if a friend told you they were rubbish at something? What would you say if they felt they wanted to give up?
5. Practise mindfulness. A good way to improve our mental wellbeing is by paying more attention to the present moment and the world around us. Think about sounds and smells around you, what can you see, and how does this make you feel. By being more aware, this can improve our mental wellbeing and enable us to improve skills such as being persistent.

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