Tips for wellness from our Mental Health In Schools Team
“It’s good to talk.” Bob Hoskins
Talking
We can’t always see when people are struggling, and people may not be able to see when we are struggling. We need to ask people how they are feeling, and we need to let them know how we are feeling so we can help each other.
There are people we can talk to if we are struggling; whether that be someone in our life already, such as a family member, a friend, or staff in school or college, or someone such as a mental health professional. Always try and speak to someone who you trust and someone who you feel will be able to help you.
There is no shame in wanting to speak with someone about your feelings, we all need to do it sometimes, it is an action of bravery!
Our Top Tips For Talking
If you want to speak to someone but are struggling to, try writing your thoughts and feelings down or drawing a picture to show how you are feeling and giving this to someone you trust instead.
You can also agree to have a ‘safe word’ to use with someone too, which signals that you have something you would like to talk about. For example, you may agree with a family member or teacher that you will say ‘bananas!’ when you need a private chat. Make sure you say it so that they hear and notice it.
Draw your handprint and on each finger, write someone’s name who you could speak to if you needed to talk about something.
Try and write down a list of ways you could support someone if they were talking to you about worries or sad feelings they were having.
Remember, you are never a burden for asking for support…there is always someone who will want to help.
Follow this link for information on who you can talk to: Young Minds
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
Listening
“He understands badly who listens badly.” Welsh proverb
Listening is an important skill that helps us to feel connected to others and the world around us. When we listen, we can learn new things, solve problems and interact with people around us. This is great for our mental health as we are using our minds and connecting with people.
Try out these games to test your listening skills:
1 – Sound hunt! Close your eyes and listen carefully to the sounds around you. See how many sounds you can identify in a minute. This type of listening activity helps us to connect with the world around us, which can help us to feel calm.
2 – Weekend catch up In pairs, partners should take it in turns to talk for 1 minute about their weekend. The children should then ask each other questions about their weekend, to see if the listener could remember what they did. Each partner can score points for each question they answered correctly.
3 – I went to the supermarket, and I bought a… As a group, sit in a circle. The first person says, “I went to the supermarket, and I bought a…” and they choose an item, for example an apple. The next person has to repeat that sentence and choose their own item to add. For example, “I went to the supermarket, and I bought an apple and a book”. Keep going around the circle adding items. If someone forgets an item, you move onto the next player. It gets harder as you go!
These last two games encourage ‘active listening’, where you are taking in the information you are hearing. This is a useful skill to practice. You can also practice this at home, trying to remember what you have heard on a programme or video!
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
Caring
Caring is about looking after the needs of yourself and others. There are lots of ways you can show others that you care, showing kindness, compassion, love, support and being thoughtful.
It is equally important to take time to care for ourselves, sometimes termed ‘self-care’. This can help us to increase our resilience and sense of self-worth. Allowing yourself time to engage in activities you enjoy and make you feel good, along with recognising unkind thoughts and trying to replace these with kinder thoughts can be part of caring for yourself.
Caring for others can help us feel connected, purposeful, and close to those we care for. These things are positive for our mental wellbeing. Can you think of a way you’ve shown care for someone this week?
Everyday millions of people in the UK give additional care to people they know through helping with everyday living tasks. Young Carers may also be responsible for looking after younger brothers and sisters and doing household chores. If you are, or you support a Young Carer, you can find local carers support by following these links:
Caring Chain – write down an act of caring they can do for another person or for themselves on a strip of paper. Create a paper chain with each of these strips, by folding and linking them together. This can then be displayed and children can be encouraged to give a new act of caring a go each week.
Try to identify 3 ways you have been caring towards yourself and 3 ways you have been caring towards others. Then, set a goal for another caring act you can carry out over the following week.
As this week has been Mental Health Week, I have chosen some fabulous books that help us understand what emotions we are feeling and why.
Why Do I Feel Like This? Shinsuke Yoshitake is a warm, witty, and wise picture book that’s as entertaining as it is enlightening.
Everyone knows the struggle of navigating big emotions — especially when they don’t quite have the words to explain how they’re feeling. Why Do I Feel Like This? is a brilliant, funny, and thoughtful exploration of just that.
Told through the eyes of a young girl on her way home in a thoroughly bad mood, the story dives straight into the unpredictable world of childhood feelings. As she trudges along, annoyed and unsure why, her imagination takes over. Could her bad mood be something she caught? Did it come from something she ate? What if she could store her feelings in jars and sort through them later — or even send them off in a rocket?
This clever mix of humour and introspection is where the book really shines. Rather than offering neat solutions or moral lessons, Shinsuke allows his young protagonist to explore every odd and silly idea that pops into her head. It’s a wonderfully relatable portrayal of how children (and adults!) can spiral through emotions without always knowing why.
The illustrations are bold, quirky, and full of character. Every page is packed with visual humour and fantastical scenes that bring the girl’s musings vividly to life. From an emotion menu to a whimsical contraption for filtering out bad moods, the book invites children to laugh while also considering their own emotional experiences.
Offering gentle encouragement for self-reflection, it opens the door for children to think critically and creatively about their emotions. It reassures them that it’s okay to feel angry or sad sometimes, and that those feelings aren’t permanent. By the end of the book, the girl hasn’t magically solved all her problems, but she has learned a little more about herself. In a world that often expects children to be cheerful and resilient without giving them the space to explore what they feel, Why Do I Feel Like This? is a refreshing and necessary read. It invites children to wonder, imagine, and, most importantly, to understand that emotions are just part of being human.
I’ve chosen a graphic novel for our older children, Small Things by Mel Tregonning, a hauntingly beautiful and deeply moving wordless graphic picture book that explores childhood anxiety with rare sensitivity and emotional depth that offers an honest portrayal of the internal struggles many children face, often in silence.
The story follows a young boy who appears to be slowly unravelling under the weight of his worries. He’s having trouble fitting in at school, his academic performance is slipping, and he finds himself becoming short-tempered, even towards the people who care about him. He feels completely alone. But what makes this book so affecting is that not a single word is used to tell his story. Instead, it is told through evocative, monochrome illustrations.
The boy’s anxiety is represented by shadowy, imp-like creatures that follow him everywhere. They cling to his back, crowd around his thoughts, and, most disturbingly, begin to nibble away at pieces of his body – a striking visual metaphor for how anxiety can feel like it’s eating away at one’s sense of self. It’s this imagery that captures the intense, often invisible toll mental health struggles can have on children, and it does so with startling clarity.
As the story progresses, the reader sees the boy slowly reach a breaking point — but then something shifts. Through a quiet act of kindness and connection, he begins to see that he’s not the only one surrounded by these worrying “creatures”. He notices that others, too, carry their own small demons, no matter how confident or put-together they may seem on the outside. This moment of realisation is gentle but transformative. It’s a reminder that we are never truly alone in our struggles, and that opening up can lead to healing.
Small Things offers a unique opportunity to start meaningful conversations about emotional wellbeing. It can be particularly valuable for children who find it difficult to express their feelings verbally. Reading this book together can open the door to discussing what anxiety feels like, how it might show up, and how we can support one another through it.
And finally, I’ve picked Charlie Changes Into A Chicken by Sam Copeland, a laugh-out-loud adventure with a surprising emotional core.
The story centres on Charlie McGuffin, a seemingly ordinary boy with a very extraordinary problem – he changes into animals when he gets anxious. One moment he’s himself, the next he’s a flea, a pigeon, or even a rhino. And the worst part? He has no control over it. His transformations happen at the most inconvenient times, like in the middle of a school play or when he’s trying to avoid the class bully.
While the story is absolutely hilarious (and children will delight in the unexpected animal moments), the book also explores serious issues with sensitivity. Charlie’s life is full of real worries; his older brother is seriously ill in hospital, and his parents are understandably stressed. Charlie tries to stay strong for everyone, bottling up his fears, which leads to the wild animal transformations. It’s a clever metaphor for how emotions can feel overwhelming when children don’t have the words or space to express them.
Despite the fantastical elements, the characters are grounded and relatable. Charlie is supported by a trio of loyal friends, the science-loving Flora, the practical Mohsen, and the hilariously blunt Wogan. Their friendship is a highlight of the book, demonstrating how empathy, humour, and teamwork can make all the difference in difficult times.
In addition to being fun and entertaining, Charlie Changes Into A Chicken subtly encourages children to talk about anxiety and feelings. It normalises the idea that it’s okay to worry, and more importantly, that it’s okay to ask for help. The book’s final message is one of hope, resilience, and the strength of both family and friendship.
Illustrated throughout with lively drawings by Sarah Horne, the book is visually appealing and accessible, even for reluctant readers. A wonderfully funny, thoughtful read that combines magical mayhem with emotional insight.
Tips for wellness from our Mental Health In Schools Team
“Empathy is about standing in someone else’s shoes, feeling with their heart, seeing with their eyes.” Daniel H Pink
Empathy
Empathy means feeling with someone, not just feeling sorry for them. It is one of the best ways to be a kind friend and a good person. Empathy is not just noticing that someone is happy, sad, or hurt—you’re trying to understand their feelings from their point of view and responding with kindness.
Examples of when you could be empathetic:
Our tips for empathy:
Pay attention to how people look and sound – are they happy, sad, or upset? Look for clues in their body language to find out how they might be feeling.
Read a book or watch a TV show – pick a character in the book or show and imagine how that character might feel. Do you think all the characters feel the same? Put yourself in their shoes! Check out EmpathyLab’s #ReadForEmpathy book collection for ideas of what to read to build empathy.
Empathy drawing – if you like to get creative, you could try drawing a picture of how someone else might feel in a certain situation (e.g., “a child who has lost their favourite toy”, “a child who is starting a new school”).
Be kind with actions – even little things help – like sharing, listening, or giving a hug.
Include everyone – invite others to play, join in, or sit with you. Notice if someone is standing alone, sitting on a bench, or watching others play.
Kindness cards – consider making cards or notes for family, friends or classmates who might need a boost!
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
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!
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:
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!
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.
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!
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.
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.
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:
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.
