Wellbeing

Wellbeing Wednesday: Challenge

/ / Parent/Carer Support, Wellbeing

Tips for wellness from our Mental Health In Schools Team

“The greatest glory in living lies not in never falling, but in rising every time we fall.” Nelson Mandela 

Challenges

Throughout our lives we are going to experience different challenges, both big and small. There will be times where these challenges are exciting and maybe other times where challenges could feel scary and uncertain. These different challenges will push us to try new things, build our resilience and teach us new things about ourselves and the world around us.

When taking on challenges, we learn that we can work towards goals, overcome any obstacles and be resilient even when something is difficult. A growth mindset can help us take on new challenges, it builds our confidence to have a go at things, increases our self-esteem and encourages us to keep trying, even if something doesn’t work out the first time!

Our top tips for challenging ourselves:

  1. Set yourself some goals you would like to reach this time next year (long term goals).
    Perhaps these can be things you’ve always wanted to do but never tried before. Break your goals down into medium-term goals and short-term goals (goals you can set to work towards the long-term goal in a few weeks or months).
  2. Ask for help when needed. Challenging ourselves is not about getting through difficult times alone…sometimes we need a helping hand and that is okay!
  3. Push yourself out of your comfort zone this week. You might want to try a new food, learn a new hobby, start a conversation with a different friend, or put your hand up in a lesson at school. Can you think of a SMART goal you would like to challenge yourself with this week? Click this link to learn more about SMART goals.
  4. Read books with characters who overcome challenges. What strategies did the characters use to push through them? Click this link to see a list of books that help children build resilience..

ThanksKids recognises the efforts and kindness of children and young people, and thanks them with personalised #NHSStars certificates. If you know a child or young person that deserves recognition for going above and beyond, don’t wait, nominate! [email protected].

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

Wellbeing Wednesday: Laughter

/ / Parent/Carer Support, Wellbeing

Tips For Wellness from Dragonfly: Impact Education

A day without laughter is a day wasted – Charlie Chaplin

Laughter is truly the best medicine and can have a hugely positive impact on our mental health. There are even laughter workshops and laughter coaching emerging in many places.

Why is laughing so good for us?

Laughing releases endorphins and relaxes your body and mind. Even if not engaging in full on laughter, smiling relaxes the mind and body. One interesting study suggested that it is actually the belief that the happiest people increase their wellbeing because they smile more frequently.

Our top tips for making the most of smiling and laughter:

  1. Keep It Real! Not all smiles are equal! In 1862, anatomist G B Duchenne noted that a muscle which surrounds the eye is only used in smiles that are real and not those that are posed. It’s these real smiles and laughter than release the endorphins so find things that genuinely make you happy!
  2. Find What Works For You: Our sense of humour is very individual. Some people like slap-stick humour whilst others prefer witty repartee! Don’t feel any pressure to follow the crowd but rather experiment with lots of types of comedy until you find something you like.
  3. Your Thoughts Matter: It’s really difficult to genuinely laugh or even smile if our thoughts are unhappy, so try to challenge negative thinking. Reframe this kind of thinking to positive (or neutral) thoughts and smile. This sends a signal to your body that everything is OK. It can be helpful to have a bank of happy thoughts that you bring to mind if you catch yourself in a negative spiral – things that always make you feel positive: loved ones, pets, beautiful experiences or views

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

Wellbeing Wednesday: Stress Awareness

/ / Parent/Carer Support, Wellbeing
Tips For Wellness from our Mental Health In Schools Team

Stress Awareness

Stress is what you feel when you’re worried, nervous, or under pressure. It’s your body’s way of
reacting to things that feel difficult, scary, or too much to handle. Everyone feels stressed sometimes!
Stress can come from lots of things, such as:

  • School – too much homework, exams, or feeling like you have to do really well.
  • Friends – disagreements/ arguments, bullying, or feeling left out.
  • Family – disagreements/ arguments, moving house, or changes like a new baby in the family.
  • Big Changes – starting a new school, growing up, or losing someone you care about.

Some stress can be good, but too much can cause us to feel anxious or depressed, which might
affect our sleeping, eating habits and general wellbeing. If stress is going on for a long time, we may
also experience ‘burnout’, which is when our body is exhausted and has not had a chance to rest.
There are things we can do to help our body recharge and reduce stress:

Our tips for managing stress:

  • Talk to someone you trust. This helps you not to feel alone, because someone is there to listen
    to you and to care. Remember – it’s okay to ask for help!
  • Stress bucket activity – follow the QR code/link to complete your own stress bucket. This may
    help you to see what is contributing to your stress, as well as what helps you to feel calmer.
  • Moving your body can help to release stress and make you feel good. Why not try dancing to
    your favourite song or going for a walk with friends or family?
  • Get creative – Art has been found to help people feel present in the moment and reduce the
    feeling of stress and worry. Follow the QR code/link for more information!
  • Create a calm corner – It is important to have somewhere that you feel safe, and you could go
    there when you feel like you need a break. You could fill the corner with soft things like pillows
    and blankets, and is the perfect place to read, draw, or even listen to calming music!

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

Wellbeing Wednesday: Be Active

/ / Parent/Carer Support, Wellbeing

Tips For Wellness from our Mental Health In Schools Team

Be Active

Moving our body every day can boost self-esteem, improve quality of sleep, contribute to better
social skills and reduce feelings of anxiety. When we feel anxious, our bodies can experience the
‘fight, flight, freeze’ response. Our hearts beat faster, we sweat more, and our muscles tense;
physical activity can help release these feelings!

Our brain also releases chemicals when we exercise, called endorphins, that make us feel good.
Even just 10 minutes of fast walking can contribute to mental alertness, increased energy and
positive mood.

Being active may be new to you, or you may already exercise regularly. Try to find an activity that
you want to do, and you find enjoyable. It’s okay if you aren’t sure what this is yet, have a go at
experimenting and why not start by checking out our ideas for being active below?

Our tips for being active:

  1. Add extra movement to your regular routine – Can you change the way you travel to school?
    Could you walk or cycle to your friend’s house, instead of travelling by car? If you need to use
    the car, think about parking further away to get some extra steps in!
  2. Try a new sport or activity – This is a great way to improve your sporting ability, but also an
    opportunity to make new friends and feel part of a team.
  3. Dance to music – Whilst it can be a good idea to join a sports club if you enjoy this type of
    activity, we can still be active whilst listening to music and having fun! You could dance to your
    favourite playlist whilst you are tidying your bedroom or helping your parents/carers around the
    house…you might even forget you are doing chores too!
  4. Get outdoors and move your body in the fresh air. If the weather is cold or rainy, why not try
    Zumba, hula hooping, skipping, or yoga.

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

Wellbeing Wednesday: Positivity

/ / Parent/Carer Support, Wellbeing
Tips For Wellness from our Mental Health In Schools Team

Positivity

“Every day may not be good, but there is something good in every day.” – Alice Morse Earle.

Positivity means focusing on the good things in life, even when things get tough. It’s about thinking
and acting in a way that makes you feel happy and hopeful. Being positive can help you feel better,
solve problems, and have a more joyful life.

Our tips for practising positivity:

  • Help others – Helping someone else, even in a small way, can make you feel good about yourself too.
  • Focus on the good – Look for the positive in every situation. Every day, there is always something positive.
  • Use positive words – Try saying things like “I can do this” or “I’ll keep trying and I will get there”.
  • Be kind to yourself – Don’t be too hard on yourself. Try to remind yourself that you are trying your best. Celebrate any small successes!
  • Practise gratitude – Think about three things that you are thankful for each day. It could be something as simple as a sunny day or a friend saying something nice to you.
  • Spend time with positive people.
  • Find something you enjoy – Whether it is a hobby, sport, quality time with friends and family, or watching your favourite TV programme, doing something you love can bring you joy.
  • Try using positive affirmations – Tell yourself one positive thing every day, like “I am enough” or “I am trying my best”.
  • Keep a positive journal – Write down things that you are proud of or moments that made you smile.

Positivity makes a big difference!

When you practise positivity, you start seeing the world in a brighter way. You can face challenges with confidence and believe in yourself. Positivity is also contagious — when you’re positive, you inspire others to be positive too!

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

Wellbeing Wednesday: Self-Care

/ / Parent/Carer Support, Wellbeing

Tips For Wellness from our Mental Health In Schools Team

Self-Care

Self-care is all about the little things we do to help ourselves feel better or to keep ourselves feeling
good. This is a great way to look after our mental health and wellbeing. Self-care involves ‘checking
in’ with yourself and thinking “how do I feel today?” and understanding “what do I need today?” Self-care looks different for everybody. What works for one person may not work for someone else!

Our tips for self-care:

  • Taking time-out when we are feeling overwhelmed.
  • Making time for an activity which makes us feel good e.g., taking a bath, listening to music,
    going for a walk, or playing a game you enjoy.
  • Doing the basic things to look after ourselves e.g., eating and sleeping well.
  • Practise self-care by asking yourself the questions below:
    • How do I feel today?
    • What do I need today?
    • Do I need physical or mental self-care?
    • When can I add self-care into my day?
  • Make time to do it! Repeating these Self-Care check-ins at least once each day can help improve our mental health.

Make time for a relaxation activity. Scan the QR codes, or clink on the links below for more information around self-care. Why not try the mindfulness activities in the QR codes below too:

Self-care Mindfulness

In Coventry and Warwickshire, for any urgent mental health concerns, contact the RISE Crisis Helpline available 24/7, by calling NHS 111. Alternatively, call 999 or visit A&E in an emergency, for example if medical attention is required.

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

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