Wellbeing

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.

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.