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In this episode of the HSE Talking Health and Wellbeing podcast, Dr. Paul Kavanagh, Consultant in Public Health Medicine and Public Health Advisor for the HSE Tobacco Free Ireland Programme, discusses the harmful effects of vaping and e-cigarettes, particularly among children and young people. Susan MacNicholas, a stop smoking advisor, shares her experiences working with young people who vape and emphasises the addictive nature of nicotine, They discuss the increasing trend of vaping among young people, the harmful chemicals contained in e-cigarettes, and the new legislation to regulate the sale of e-cigarettes to minors. Hosted by Noreen Turley, the episode also highlights the importance of quitting smoking and the availability of support services for those who wish to quit. Links to information and resource below:Information booklet on E- Cigarettes/vapingInformation and guidance on E-Cigarettes and Vaping for SchoolsE-cigarette ResourcesHSE joint response to concerns of children and young people using e-cigarettesVaping information for parentsHealthy Choice 2, Nicotine Addiction; Tobacco and E-CigarettesQuit4Youth ResourcesStop Smoking Services Produced by GKMedia.ie

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HSE Podcast: Healthy Lunchboxes for Kids

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HSE Podcast: Healthy Lunchboxes for Kids

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In this episode, we discuss Healthy Lunchboxes for Kids and much more. With school routines starting again and parents getting to grips with what to put into those lunchboxes and what to avoid. Marian McBride, Dietetic Lead, HSE Health & Wellbeing discusses the importance of a balanced diet to ensure children develop a healthy relationship with food.

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HSE Podcast: Screen time and young people

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HSE Podcast: Screen time and young people

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In this episode of the HSE Talking Health and Wellbeing Podcast, host Fergal Fox discusses the impact of screen time on young children with Dr. Gillian Doyle and Dr. Anne-Marie Casey, Senior Clinical Psychologists. They explore how screen time affects health and wellbeing, emphasising the need for mindful use of devices and advice for family conversations about screen habits.

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In this episode of the HSE Talking Health and Wellbeing Podcast, host Fergal Fox discusses the mental health challenges faced by LGBTQI+ individuals in Ireland. Dr. Matt Kennedy from Belong To and Denise Croke from the HSE share insights from a recent research report revealing high rates of self-harm and suicidal thoughts among LGBTQI+ youth.

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In this episode of the HSE Talking Health and Wellbeing podcast, host Eamon Keogh discusses childhood obesity with Dr Grace O'Malley, Clinical Lead of the Children's Health Ireland, Child & Adolescent Complex Obesity Service. They talk about the definition, prevalence, and parental concerns regarding childhood obesity.

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In this episode of the HSE Talking Health and Wellbeing Podcast, Dr Anne O’Neill, Oral Health Lead, HSE, talks about the importance of dental check-ups and the significant connection between oral health and overall well-being. Dr. O’Neill provides practical tips on brushing and flossing, highlighting the impact of diet on dental health, providing tips for parents when it comes to their children’s dental routines and about building in regular daily times to do those small oral health habits at a young age. The discussion also focuses on changes to dental practices, specifically about how dental amalgam is no longer being used in fillings, due to a new EU directive. For more information visit www.brushmyteeth.ie To get in touch with the podcast email Healthandwellbeing.communication@hse.ie Produced by GKMedia.ie

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In this episode of the HSE Talking Health and Wellbeing Podcast, we explore the challenges young people face when navigating alcohol in Ireland today. Martina Byrne, Manager of Cross Care Ronanstown Youth Service, and Sive Brennan, a Leaving Cert student and junior youth worker, join us for an insightful discussion on peer pressure, societal attitudes, and the impact of alcohol on young people.

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HSE Podcast: Relationships and Sexuality - Talking to your children

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HSE Podcast: Relationships and Sexuality - Talking to your children

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#98 Relationships and Sexuality: Talking to Your Children

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Listen to the latest episode of the HSE Talking Health and Wellbeing Podcast, featuring Moira Germaine, Education and Training Manager with the Sexual Health Programme. Moira tells us about the Making the ‘Big Talk’ many small talks resources, which support conversations between parents and their children about relationships and sexuality. Find out all about the research and rationale behind the new resources, now available on sexualwellbeing.ie. Moira shares her insights from working with a wide range of stakeholders on sexual health to empower parents and carers to support healthy relationships for their children. We hope you enjoy this engaging and informative podcast, hosted by Fergal Fox. Please leave us a review on your chosen podcast channel. Note: Since the recording of this episode, the age range has been expanded further and is now freely available to 17 to 35 year olds. For more information and to access the resources mentioned in the podcast please visit: https://www.sexualwellbeing.ie/ Produced by GKMedia.ie

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HSE Podcast: Supporting your teen with anxiety

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HSE Podcast: Supporting your teen with anxiety

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In this episode of the HSE Talking Health and Wellbeing Podcast, host Fergal Fox speaks with experts Rosemary Kavanagh (Speech and Language Therapist), Niamh Garavin (Occupational Therapist), and Muireann Treacy (Clinical Psychologist) about the intricacies of adolescent development, with a particular focus on anxiety. Their discussion addresses the swift changes teenagers experience, the effects of anxiety, and the crucial role of clear communication. Niamh emphasises the value of a supportive atmosphere, while Muireann underscores the importance of active listening and nonverbal cues. The episode also explores co-regulation, the role of social media, and the importance of self-care for parents. Listeners are encouraged to foster open, compassionate relationships with their teenagers and to seek professional help when needed. Produced by GKMedia.ie

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Managing Exam stress for Parents/Guardians

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Neart Youth Mental Health Podcast for parents/guardians

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Neart Youth Mental Health Podcast for parents/guardians

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jigsaw - the national centre for youth mental health

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Listen to episodes and learn more about The Neart Youth Mental Health Podcast. The Neart Youth Mental Health podcast aims to help parents and guardians support the mental health and wellbeing of the young people in their lives.Brought to you by Jigsaw, the National Centre for Youth Mental Health and the Department of Education/National Educational Psychological Service.

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Sexual Wellbeing.ie Developing Healthy Relationships 

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Sexual Wellbeing.ie Developing Healthy Relationships 

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To help your child build healthy relationships, you have to model them. This section contains some things to consider.

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Rather than diving straight into an explanation, check out what your child is asking and their understanding of your response by:

saying something like, "That's interesting. What do you know about that?"

checking the context in which the word came up - "I am interested in where you heard this word. Can you tell me a little bit about it?"

getting the child's perspective. Ask "What do you think about . . .?" Listen carefully to the answer

sharing your thoughts - "This is what I think . . . others may think differently"

asking if you've answered their question and checking their understanding. "Does that answer your question?", "What do you think about what I've said?", " Is there anything else you'd like to ask?"

Sometimes, it may be better to let the child talk without asking too many questions. By listening to the uninterrupted story, you may be able to assess your child's interest and understanding and then decide your response.

Believe in yourself. If your child is asking you questions it's a sign of their trust that you will be an askable parent. Trust yourself and your relationship with your child. If you build up the habit of talking to your child about sensitive topics from the start, they are more likely to continue to discuss these issues with you as they get older.

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Rather than diving straight into an explanation, check out what your child is asking and their understanding of your response by: saying something like, "That's interesting. What do you know about that?" checking the context in which the word came up - "I am interested in where you heard this word.

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Sexual Wellbeing.ie Resources for Parents 

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Sexual Wellbeing.ie Resources for Parents 

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Resources and sources of support for parents or carers

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Resources and sources of support on sexual health for parents or carers of infants, children, adolescents and young people.

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HSE Podcast: Parenting in a Digital World

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HSE Podcast: Parenting in a Digital World

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HSE Talking Health and Wellbeing · Episode

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Webwise: 7 Things parents can do after watching Adolescence

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Webwise: 7 Things parents can do after watching Adolescence

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7 Things parents can do after watching Adolescence -

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7 Things parents can do after watching Adolescence. Tips and advice to support your child online.

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Webwise Parents Guide to Better Internet

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Webwise Parents Guide to Better Internet

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The Digital Ready Hub is packed with expert videos, articles, tips, guides and more.

As wonderful as the online world can be, it can also feel a little overwhelming for parents and carers at times. Between viral challenges, password security, online grooming, the age of digital consent, 'deep fakes' and much more, it's vital to stay abreast of all the changes that are happening on a daily basis.

Our 'Digital Ready Check' is a quiz-based exercise that lets you know how you are faring in key areas of digital resilience and safety, and help you learn more about the areas that we can support you with.

Whether you're a Digital Scholar or a Digital Apprentice, there's lots you can do to ensure children are equipped to cope with any negativity they may experience online and become resilient, empathetic digital citizens.
The Digital Ready Hub is provided with the support of Vodafone Ireland Foundation. We would like to thank all in Vodafone Ireland for their continued support of ISPCC.
Disclaimer: All content on the Digital Ready Hub was researched and produced by ISPCC. All effort was made to ensure information was correct at the time of publishing. If you have any queries please contact: [email protected]

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ISPCC Digital Ready Hub The ISPCC Digital Ready Hub is your destination for trusted information on how you can support children and young people to have positive experiences online. We [...]

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Welcome to the FUSE Parents Hub. The aim of this hub is to provide trusted and research based information on how you, as a parent/guardian can support

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Parents often admire how easily their children can use the Internet, but aren't quite sure of what they are doing or seeing. Parents will be introduced to strategies to help their children be responsible, effective and safer Internet users. This session also looks at cyber bullying.

As parents, it is vital to have good, open communication with your child about their internet lives. Like all other aspects of their lives. We need to talk to our children about the potential dangers that they may come across online as well as the many benefits they will find.

Setting rules and boundaries around children's Internet usage is an important aspect of keeping them safe online.

Following the online session you might be interested in organising an Internet Safety Training session in your local school click here to find out more

Co-financed by the European Union - Connecting Europe Facility & Virgin Media

Download a Parents' Guide to a Better Internet

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Internet Safety - Online | National Parents Council

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NPC exists to ensure that all parents are supported and empowered to become effective partners in their children's education.

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Here you will find the most uptodate articles, research and advice on Bullying and Cyberbullying. Increase your knowledge on these important topics.

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Online Course (30min): Supporting parents to support their children’s mental health and wellbeing

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Online Course (30min): Supporting parents to support their children’s mental health and wellbeing

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This online session by NPC in conjunction with St. Patrick's Mental Health Services can be viewed at any time that suits you.

This programme supports parents to encourage and promote positive mental health and wellbeing in their children. The programme also explores how the building of resilience in children helps them to manage and cope with the day to day stresses of life as they occur.

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Supporting parents to support their children's mental health and wellbeing - Online | National Parents Council

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NPC exists to ensure that all parents are supported and empowered to become effective partners in their children's education.

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How to Calm and Support your Child: A Guide for Parents and Guardians

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How to Calm and Support your Child: A Guide for Parents and Guardians

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How to Calm and Support your Child A Guide for Parents and Guardians

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Managing Stress and Anxiety: A Guide for Parents and Guardians

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Managing Stress and Anxiety: A Guide for Parents and Guardians

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Managing Stress and Anxiety A Guide for Parents and Guardians

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ISPCC Supporting an Anxious Child or Teen

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ISPCC Supporting an Anxious Child or Teen

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ISPCC Space from Anxiety for Young People

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ISPCC Space from Anxiety for Young People

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Your donation makes a difference...

... no matter how big or small, whether you are a single donor or a group or corporate donor we appreciate everything you can give to help us support children and adults with dyspraxia/dcd and their families.

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no matter how big or small, whether you are a single donor or a group or corporate donor we appreciate everything you can give to help us support children and adults with dyspraxia/dcd and their families.

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Video: 5 a day for mental health (2 mins)

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Video: 5 a day for mental health (2 mins)

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Help Yourself: A Guide to Successful Studying

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Help Yourself: A Guide to Successful Studying

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A PSS / DDLETB publication: Help Yourself! A Guide To Successful Studying

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Brainstorm: The Power and Purpose of the Teenage Brain

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Paperback. In this groundbreaking book, the bestselling author of Parenting from the Inside Out and The Whole-Brain Child shows parents how to turn one of the most challenging developmental periods in their children’s lives into one of the most rewarding. Num Pages: 336 pages. BIC Classification: VFX. Category: (G) General (US: Trade). Dimension: 234 x 150 x 25. Weight in Grams: 436. In this groundbreaking book, the bestselling author of Parenting from the Inside Out and The Whole-Brain Child shows parents how to turn one of the most challenging developmental periods in their children’s lives into one of the most rewarding.

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Peter A. Lavine: Trauma Proofing your Kids

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Peter A. Lavine: Trauma Proofing your Kids

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Buy Trauma-Proofing Your Kids Book at Easons

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Understand the different types of upsets and traumas your child may experience-and learn how to teach them how to be resilient, confident, and even joyful The number of anxious, depressed, hyperactive and withdrawn children is staggering-and still…

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Buy The Whole-Brain Child Book at Easons

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In this pioneering, practical book for parents, neuroscientist Daniel J. Siegel and parenting expert Tina Payne Bryson explain the new science of how a child’s brain is wired and how it matures. Different parts of a child’s brain develop at different…

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Maggie Kline: Brain-Changing Strategies to Trauma-Proof our Schools

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Maggie Kline: Brain-Changing Strategies to Trauma-Proof our Schools

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Joanna Fortune: 15-Minute Parenting: The Teenage Years: Creative ways to stay connected with your teenager [2022] paperback

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Joanna Fortune: 15-Minute Parenting: The Teenage Years: Creative ways to stay connected with your teenager [2022] paperback | ‘When I tried Joanna’s approach during the first lockdown, I was both comforted and excited by how such a small change could have such a big impact.’ Dr. Suzanne McCleanParenting through the tee

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Children and teens need to feel happy about their body shape and size and to learn that there is more to their bodies than just how they look.

* Parents say things like "My thighs are huge!"; "I have a beer belly"; "I need to lose weight for that wedding". When children overhear this, they pick up the message that a healthy body must be a perfect weight or shape.

* While we need to promote healthy children and teens, keeping the focus only on weight can lead to our children developing unhealthy ideas about what a healthy body is.

* Many parents worry about talking to their children about their weight as they are afraid their child might develop an eating disorder. Unfortunately, this means that many children who need to lose weight don't get the help and support that they need.

* One of the best ways to help your child to be a healthy weight is to encourage your child or teen to be happy with their bodies.
TIPS ON HOW TO HELP YOUR CHILD TO HAVE A HEALTHY BODY IMAGE FOCUS ON EVERYTHING THAT THE BODY CAN DO, RATHER THAN JUST ON HOW IT LOOKS

We are very influenced by media images of super-slim women and heavily-muscled men.

We often forget that, even if we don't look like a supermodel, our bodies can still be very healthy and capable of doing many things well - walking, cycling, playing football, studying, playing musical instruments, crafts and so on.

If we only focus on what our bodies look like, then it is easy for us to become unhappy about the shape. When we talk to kids about bodies (our own as well as theirs) we need to talk about what the body can do as well as how it looks.

COMPLIMENT YOUR KIDS

Try not to just focus on how they look. It is easy (and lovely) to tell a child that a particular shirt looks well on them but it is also great to compliment a child for personal qualities like being generous to a younger brother or sister, for their determination in studying for an exam, for any talents or skills they have or just for having a lovely smile.

Letting a child know that there is more to them as a person than just their body shape gives them great confidence.

BECOME AWARE OF HOW YOU TALK ABOUT FOOD AND WEIGHT TO YOURSELF, FAMILY AND FRIENDS

Many people only eat healthily when they want to lose weight, instead of making it a normal part of family life.

If you want your child to grow up with a healthy idea about food and weight, you need to have a healthy idea about it yourself! If you are always on the latest miracle diet or starving yourself for an event, then your children will see this behaviour as normal.

Children may then start to worry about their own weight and look at cutting back on food in the same way that their parents do.

TALK TO CHILDREN AND TEENS ABOUT THE MEDIA IMAGES THEY SEE

It is worth watching TV with your children and talking about the unrealistic body shapes and sizes and how limited they are compared to the variety of healthy body shapes we see when we go out.

Look at fashion magazines with children and talk about how most pictures are touched up in some way.

Speak to them about how influencers and social media may promote an unrealistic body image.

Teaching children that many of these images are not even of 'real' people can help them to have more realistic expectations about their own bodies.

It is important to remember that boys are influenced by media images almost as much as girls and many boys feel they need to be heavily muscled to by attractive.

Again, a focus on a healthy and active body is a great way to teach kids that healthy bodies come in lots of shapes and sizes.

FOCUS ON HEALTH RATHER THAN WEIGHT

Forget the scales, stop counting calories and start to focus on healthy eating and regular exercise. It is important for kids to know that healthy eating is not just about being a healthy weight - it is about getting the right nutrition you need to have great energy and to stay healthy throughout our lives.

Kids need to know that exercise is for feeling fit and energetic and for having the strength to do all the day-to-day tasks we face.

TRY NOT TO BAN 'TREAT FOODS'

Sometimes we can be extreme when it comes to health and the temptation is to ban foods seen as unhealthy such as sugary drinks and sweets. Although we need to focus on healthy foods like fruits, vegetables and wholegrains, including the occasional treat is a normal part of eating.

Banning treat foods can lead to children over-eating on them when the opportunity arises or when they get their own pocket money.

What we need to teach kids is that these are not everyday foods, but are fine to enjoy in small amounts now and again.

FEELING FIT, STRONG, AND CAPABLE IS A GREAT WAY TO HELP KIDS HAVE A POSITIVE BODY IMAGE

We need to encourage children to be active in a way that suits them. Some kids will join in with any kind of sports, others like solitary exercises like walking or cycling, others prefer yoga, martial arts or dancing.

The key is to make regular physical activity a natural part of your child's life - not something you do when you feel 'fat' or a holiday is coming up!

BEWARE OF BODY CHANGES AT PUBERTY

Children's bodies can change dramatically at puberty. Some children may gain a few pounds just before their teenage growth spurt and changes in body shape can lead some children to feel insecure about their bodies.

Again, talking to children about the normal changes to expect at puberty can be very helpful. It is also useful to realise that they are likely to become more looks-focused at this time and to start camping out in the bathroom as they try out new looks, hairstyles, make up and clothes.

Be sensitive to these changes and allow some leeway during this stage. Again, compliment kids but not just on looks, and beware of unhelpful comments such as talking about 'puppy fat'.

It is not helpful to let teens skip household chores and study time to focus on looks - they need to know that there is more to life than just how they look. Making them continue with other normal aspects of life is one way to help keep ideas about appearance in balance.

ALLOW YOUR CHILD TO MAKE SOME DECISIONS ABOUT FOOD, WHILST GUIDING THEIR CHOICES

Children need to learn to be confident with the food choices they make. This does not mean they get to have a completely different menu to the rest of the house! It is useful to let them make some decisions about school lunches and parts of family meals.

It is also a great idea to encourage them to cook. If you cook, let them get involved with chopping and washing fruit and vegetables and stirring pots (supervised!).

As they get older, encourage them to make the occasional family meal. Do this as a normal part of life and your children will grow up to have a good appreciation of how to make a healthy meal instead of just being able to heat up a ready meal! If available, consider sending them to children's cooking courses or attend a family cooking course together.

BE A GOOD ROLE MODEL

Be happy with your own shape and size, be sensible with how you eat, get involved with regular exercise and make these things a normal part of your life.

Children have a positive body image when their parents do and when being healthy (but not health obsessed) is a normal part of their lives.

For help and advice on childhood nutrition contact your GP for a referral to a community dietitian or please see our factsheet: How to access dietetic services for children: A guide for parents and guardians.

Created by the Paediatric Dietitians' Interest Group (PDIG) of the Irish Nutrition and Dietetic Institute (INDI) November 2015. Review date: November 2018

© 2015 Irish Nutrition and Dietetics Institute, INDI. All rights reserved. May be reproduced in its entirety provided the source is acknowledged. This information is not meant to replace advice from your medical doctor or individual counselling with a dietitian. It is intended for educational and informational purposes only.

Printer friendly PDF: Promoting a positive body image to children

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Promoting a Positive Body Image to Children: A Practical Guide for Parents

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The Irish Nutrition & Dietetic Institute (INDI) is the professional organisation for clinical nutritionists/dietitians in Ireland. Founded in 1968, the Institut

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30min Webinar: Supporting Parents to Support Their Children’s Mental Health and Wellbeing

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30min Webinar: Supporting Parents to Support Their Children’s Mental Health and Wellbeing

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Supporting Parents to Support their Children’s Mental Health & Well-being

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slide: Supporting Parents to Support their Children’s Mental Health & Well-being

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NPC Leaflet: Supporting your child's positive mental health and wellbeing

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NPC Leaflet: Supporting your child's positive mental health and wellbeing

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Smart Food: Eating Well During Exam Time

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Smart Food: Eating Well During Exam Time

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HQS01611 HSE Vaping and E Cigarette Informaton 2023 1 

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Dietitian Orla Walsh: How to Boost Your Child’s Energy Levels and Concentration

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Dietitian Orla Walsh: How to Boost Your Child’s Energy Levels and Concentration

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Introduction

As the days grow shorter and the air takes on that unmistakable autumnal crispness (my absolute favourite), it's clear that the back-to-school season is upon us here in Ireland. While the focus often lands on school or sport supplies, new uniforms, or the latest tech gadgets for teens, there's another crucial aspect that often gets overlooked: preparing your child mentally and physically for the academic year ahead in school. This isn't just about ensuring they have all their textbooks; it's about setting them up for success by optimising their energy levels and concentration.

You might be wondering, "Why are energy and concentration so important for students?" Well, the answer is simple yet profound. Students who are energised and focused are more likely to excel in their studies, participate in class, and engage in meaningful learning experiences. They are the ones who can grasp complex concepts, solve challenging problems, and contribute positively to group activities. In short, good energy levels and concentration are the building blocks of academic (and sporting) success.

Research in this area

If you're still not convinced, let's delve into some statistics and data. According to scientific research, students who ate breakfast had greater success in

tests

GCSEs

task behaviour, academic performance (Literature review of 36 articles)

In another study, primary school children who attended a public free lunch program for up to 5 years had reading scores that were 18% higher than those of students with less than 1 year of school lunches, and they also showed a 9% improvement in maths.

Additionally, students who ate a balanced diet rich in essential nutrients performed better in their exams compared to those who didn't. These aren't just numbers; they're a testament to the immense impact that energy and focus can have on a child's educational journey.

Let's go!

So, as we gear up for the new school year, this article aims to be your comprehensive guide on how to boost your child's energy levels and concentration. We'll explore various factors that can influence these crucial aspects, from diet and sleep to exercise and stress management. We'll also provide actionable tips and delve deep into the science behind each factor, ensuring you have all the information you need to help your child thrive.

Factors Affecting Energy and Concentration

Diet

Diet is the cornerstone of both physical and mental well-being, acting as the fuel that powers your child's body and mind. The nutrients they consume directly impact their cognitive functions, including memory, attention, and problem-solving skills.

Key Nutrients

Protein: Essential for growth and repair, protein also plays a role in the production of neurotransmitters, the brain's chemical messengers.

Sources: Child-friendly options include fresh meat, fish, dairy and scrambled eggs. In our house, our super handy vegetarian options for dinner time include paneer and baby mozzarella balls.

Snack Idea: A small bowl of Greek yogurt topped with berries is not only delicious but also rich in protein. However, just remember that not all yoghurts are created equal so make sure you understand how to pick a healthy yoghurt.

Iron: This mineral is crucial for oxygen transport to the brain, enhancing cognitive control and facilitating learning.

Sources: Peas (yes, the frozen kind!), baked beans, and lean beef burgers are great for kids.

Meal Idea: Simply get 400g of lean beef mince (less than 5% fat), add an egg, mix together and mould into burger shapes. It's that easy.

B Vitamins: These vitamins help convert dietary energy into ATP (adenosine triphosphate), the form of energy the body uses. They also support neurotransmitter function.

Sources: Wholegrain pasta, bread and fortified breakfast cereals are kid-friendly.

Snack Idea: Whole-grain toast with mashed banana or chia jam offers a good dose of B vitamins and is usually a hit with the younger crowd.

Omega-3 Fatty Acids: These fats are known to support healthy brain function. There have been studies suggested that it helps reduce symptoms of ADHD in children. However, I'll delve into that research in another post.

Sources: Fish like salmon can be made into fish cakes or served on it's own (you may find a honey-based dressing helps them eat it!).

Meal Idea: Mini salmon cakes with a side of mashed potatoes and steamed carrots make a nutrient-packed meal.

Sleep

Adequate sleep is paramount for cognitive functions like memory, attention, and logical reasoning. Sleep deprivation can lead to decreased alertness and impaired memory, making it difficult for your child to focus in class.

Tip: A consistent sleep schedule, even on weekends, can significantly improve sleep quality. For more insights on achieving restful sleep, you can check out our 10 tips for better sleep.

Exercise

Physical activity is a natural energy booster that also aids in concentration. Exercise increases blood flow to the brain, enhances neurotransmitter levels, and can even improve the brain's plasticity (ability to change).

Types of Exercise: Kid-friendly aerobic exercises like skipping, swimming, and dancing can be both fun and beneficial. For more exercise tips, especially if your child is interested in long-distance running or are very active, our training for a marathon blog offers valuable information (I'm certainly not suggested they run a marathon, but the info supplied in this article is transferable). *caffeine isn't recommended for kids or teenagers! (article on kids nutrition for sport coming soon...)

Stress Management

Stress and anxiety can be energy-draining and detrimental to your child's focus. Recognise the signs of stress which include irritability or anger, changes in behaviuour, trouble sleeping, changes in eating habits, getting sick more often and neglecting responsibilities.

Techniques: Be sure to focus on sleep and movement. Simple techniques like deep breathing and short breaks can help manage stress. Mindfulness may be beneficial, and there are some great apps out there. Talking it out or journally could be beneficial. Other things to focus on include time outside, especially in nature ('vitamin N') as well as making time for both fun and quiet.

Seek help: Please go to your GP if concerned. A GP can refer to support services for you, and offer local recommendations on qualified therapists.

By understanding and addressing these factors, you can help your child achieve optimal energy levels and concentration, setting them up for academic success in their primary and secondary school journey.

Conclusion

As the school year kicks off, it's essential to remember that your child's academic success isn't solely determined by the hours they put into studying. Factors like diet, sleep, exercise, and stress management play a significant role in shaping their energy levels and concentration. By paying attention to these aspects, you're not just helping your child excel academically; you're setting them up for a healthier, more balanced life.

From understanding the role of key nutrients like protein and iron to recognizing the importance of quality sleep and physical activity, every little change can make a big difference. And let's not forget the impact of a stress-free environment, which can turn the ordeal of studying into a more pleasant experience.

So, as you prepare for the new academic year, consider this article your comprehensive guide to helping your child OWN their health and academic success. Take these science-backed tips and implement them into your daily routine; the results might just surprise you.

FAQ

1. What are the best foods for boosting energy?

Ideally meals should be balanced providing wholegrain carbohydrates, lean proteins, healthy fats and some fruit / vegetables. For more food ideas, you can browse our recipes section.

2. How much sleep do secondary school students need?

The recommended sleep duration depends on age and is always a minimum of 8 hours (8-12 hours per night). Please see the chart above.

3. Are there specific exercises that can help with concentration?

Aerobic exercises like jumping, dancing, and skipping can be beneficial for improving concentration. Slotting in 5 minutes at study breaks can make a big difference!

4. What are some stress management techniques for children?

Deep breathing, short breaks, and even simple mindfulness exercises can help manage stress.

5. How can I create a healthy study environment at home?

A well-lit room, comfortable seating, and a distraction-free space can make a significant difference. Keep an eye on them as well as an ear out!

6. How do omega-3 fatty acids affect brain health?

The brain is a big fatty blob, a complex one, but a fatty blob no less. You want omega 3 fats in your brains structure as this helps it perform better.

7. Can diet really affect academic performance?

Yes, a balanced diet rich in essential nutrients can significantly impact a child's academic performance by improving their energy levels and concentration.

8. What are some quick, energy-boosting snacks?

Fruit slices with nut butter, Greek yogurt with berries, and whole-grain crackers with cheese are great options.

9. How can I ensure my child is getting enough iron?

Incorporate iron-rich foods like lean meats, lentils and peas into their meals. If you're concerned about iron deficiency, consider booking a 1-to-1 consultation and let your GP know. Menstruating girls are at significant risk of low iron levels.

10. Where can I learn more about nutrition and its impact on academic performance?

For a deep dive into nutrition and its various benefits, consider enrolling in our Essentials of Healthy Eating course.

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How to Boost Your Child's Energy Levels and Concentration - Orla Walsh Nutrition

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This article provides tips on how to boost your energy levels and concentration for back to school. Eat right, get enough sleep, exercise regularly, and manage stress to improve your focus and productivity.

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RCSI Webinar Back to school: help your children to flourish

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RCSI Webinar Back to school: help your children to flourish

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RCSI MyHealth Series - Back to school: help your children to flourish

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Barnardos Helping teenagers to cope with bullying

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Barnardos Helping teenagers to cope with bullying

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Article: Warning signs of bullying and what to do

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Article: Warning signs of bullying and what to do

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Bullying can take different forms, with each type of bullying having a real impact on the person being bullied. We explore the signs of bullying and how to seek support.

Bullying is an experience that children might face at different times and in different ways. Bullying is not a new phenomenon, but would appear to be having more serious effects on young people in recent years.

Some children experience being bullied when the alleged perpetrator may have little or no knowledge of the effects of their behaviour. A perpetrator therefore becomes a true bully when they persist with the taunts, exclusion or physical attacks, despite being informed of the effect on the other person.

What types of bullying are there?

What types of bullying are there?

Bullying can occur anywhere, to anyone at any age and perhaps considering it as a childhood issue is a mistake. There are a lot of connotations to the words "being bullied" that many victims find uncomfortable and strenuously deny, but the reality is that any action that is deliberate and intended to cause discomfort and upset to another individual should qualify as bullying behaviour.

Types of bullying include physical bullying, psychological or emotional bullying and, more recently, cyberbullying. It is a mistake to assume one form is more severe than another as all of these experiences can have serious effects on the victim.

Bullying is distinct from banter when the victim is being negatively affected by the interaction.

There is a form of bullying known as "exclusion". This is harder to tackle and can have serious impact on many young people. In many school environments, peer groups can form and this group mentality can create dynamics that involve a form of collective bullying, where young people are deliberately left out of activities or removed from groups or cliques, without any obvious reason. This form of bullying can cause young people to feel isolated, left out and inadequate. This is a common occurrence, mostly seen in girls. Due to the social climbing nature of many school environments, it can trigger many serious mental health problems.

There is also the issue of cyberbullying, which involves the use of technology such as mobile phones, smartphones and social media to bully or taunt young people. This is also problematic, due to the potential impact of the action and the accessibility of the bully to intrude on the young person 24 hours a day. Cyberbullying is one of the serious downsides to our recent technological advances and one that is very difficult to detect, regulate or stop. The terms "bullycide" and "cyberbullying" are now features of our everyday discourse and, therefore, perhaps the potential impact of bullying in today's society is greater than before.

As a parent, being alert and vigilant is critical since many victims are often reluctant to share the fact that they are being bullied.

Why might children not report being bullied?

Why might children not report being bullied?

As a parent, being alert and vigilant is critical, since many victims of bullying are often reluctant to share the fact that they are being bullied.

Some reasons why children may not report bullying include that they:

are embarrassed, feel intimidated or are fearful of disclosing this fact

fear being accused of being a tell tale

feel there is nothing that adults can do

fear reporting it will make it worse.

What are the warning signs of bullying?

What are the warning signs of bullying?

If you think or are concerned that your child may be being bullied, some signs to look out for include:

Torn clothes, damaged property or repeated loss of property on return from school

Cuts or bruises with unusual explanations

A reluctance to go to school and multiple headaches, tummy aches or other ailments

Illogical routes to commute to school

Nightmares or sleep problems

Loss of interest in school work or a deterioration in grades

Irritability, mood shifts or temper outbursts

Unusual requests for money

Social isolation or a lack of invites to events or activities with others

Refusal to attend events or activities with peers (often, the act of shunning others may be a defence against the fear of being shunned by peers).

What should you do if your child is being bullied?

What should you do if your child is being bullied?

How to deal with bullying

If you think your child is being bullied, firstly, ask your child about it. If they deny they are being bullied, ask the teachers in their school.

If there is bullying going on, remember that a careful, thoughtful management of these situations has a better outcome then a rash haphazard one. It is good to:

Remember to control your emotions when discussing it with your child or the school

Try to stick to the facts

Avoid concentrating on the punishment of the perpetrators

Contact the school and devise a plan of action

Inform the child of who you will be talking to and what you intend to say

Increase the formality of your contact with the school the longer the problem persists

Keep an accurate log of incidents.

How to talk your child when they are being bullied

Listen carefully and empathise with their experiences.

Do not overreact or underreact; neither is helpful.

Don't lay blame on the victim or interrogate what they have done to 'bring this on themselves'.

Expect behavioural changes at home and manage these mindfully.

Encourage open communication with you regarding ongoing experiences.

How to teach your child to be safe

Remember that hitting back often only results in the victim getting in trouble, despite the obvious desire to promote this.

Encourage the child to walk away and seek adult help.

Explore any provocative victim behaviours that may be fuelling the difficulties.

Help your child to practice managing their reactions to being bullied, as it is often the reaction that is the desired outcome of the bullying.

Provide the child with a 'buddy' or nominated support in school.

What are the effects of bullying?

What are the effects of bullying?

The impact of bullying can include:

Loss of confidence

Damaged self-esteem

Reduced self-worth

Mood problems and depression

Academic deterioration

Sleep and appetite problems

Irritability

Body image issues

Isolation and developmental disruption.

If your child is being bullied, some ways to help protect their self-esteem include:

Educating your child about bullying

Reminding them that bullying is more about the bullies then the person being bullied

Encourage them not to take the taunts personally

Role model body language that demonstrates confidence

Pay attention to any deficits in social skills

Identify and encourage the child's talents and positive attributes

Encourage other networks like local clubs, and so on.

What should you do if your child is the bully?

What should you do if your child is the bully?

Some signs that your child has a potential to bully include that they:

Display a strong need to dominate

Impose themselves on others

Show a need to be popular or seen as cool

Intimidate smaller children or siblings

Brag about actual or imagined superiority

Are hot-tempered or easily angered

Have low frustration tolerance

Tend to cheat in games and hate losing

Are oppositional toward adults

Show premature anti-social behaviour.

If your child is identified as a bully:

Take the issue seriously

Avoid excuses

Listen carefully to the facts

Avoid being manipulated by one-sided accounts

Try to determine a pattern for the behaviour and identify possible triggers

Explore explanations for the behaviour

Be mindful of your behaviour and possible negative role-modelling

Encourage empathy with regard to the consequences of the child's behaviour.

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Warning signs of bullying and what to do

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Bullying can take different forms, with each type of bullying having a real impact on the person being bullied. We explore the signs of bullying and how to seek support.

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Jigsaw Supporting the Transition from Primary to Secondary

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Jigsaw Supporting the Transition from Primary to Secondary

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Why the transition can be difficult

For a lot of young people beginning secondary school is a huge life event. It can symbolise entrance into young adulthood.
Often seen as having great social significance, it can be the start of a more independent life.

They are also leaving an important part of their lives behind and whether or not they are conscious of it, endings can be difficult. This transition can be difficult for parents/guardians too. It is a change in routine for the household, which often comes with its own challenges.

It can bring more financial pressure, as books and supplies are even more expensive than at primary school level.

Listening

When a young person knows that they are being listened to, they will be far more likely to be open about what is worrying them.

Talking about change

For anyone that is going through a difficult time being heard is important. When a young person knows that they are being listened to, they will be far more likely to be open about what is worrying them. Active listening techniques can help this process.

Change can bring up a range of feelings, sometimes all at once. Acknowledge whatever your young person is experiencing; be it excitement, fear, worry, confusion, or curiosity. Let them know it's OK to feel any or all of these things.

Statements like 'I hear you, you're worried about making friends' or 'I can see that you are scared about the workload' Statements like these can be the start of helping them move through their experience.

Starting conversations around these types of topics can be hard. It is important to give yourself and your young person time and space so that you can find the right moment to have these conversations. Some young people may express themselves through their behaviour, so paying attention to any cues of struggle can help you both get a better insight.

Making the transition easier

Here are a few practical things that you can do to support your young person during this transition from primary to secondary school:

Focus on their strengths

During a time of change, while it is important to talk about what may be causing worry and anxiety, it is also important to balance this with something positive.

Statements like 'you are good at making friends' or 'one of your strengths is getting yourself organised' can help your young person get motivated in a constructive way.

Encouraging the following aspects in your young person has been shown to help transitions:

Resourcefulness

Resilience

Strategies to deal with challenges

Independence and self-belief

Skills relating to others such as listening actively, being tolerant and co-operation

A sense of contribution to school and community.

Build a new routine

One way in which you can help ease feelings of anxiety is to try and establish a new routine. You can discuss this with your young person so that at least there is an amount of certainty when it comes to the beginning of the new year.

Settling back into a routine, studying and managing a number of expectations is a lot of change. Sharing what you've noticed about their ability to adapt can help young people see strengths they may not have noticed themselves.

Sleep

Good sleep hygiene can be a really simple way to ensure that everyone is well resourced.

Sleep hygiene

Good sleep hygiene can be a really simple way to ensure that everyone is well resourced.

There can be a certain amount of resistance to the simple changes that can lead to better sleep - but they've been proven to work.

This animation was developed for us by students in the Institute of Art, Design and Technology in Dún Laoghaire. It outlines what might be getting in the way of having a good night's sleep and what can be done about it.

Relationships

By having more contact with parents/guardians, teachers learn more about students' needs and their home environment.

Talk to the school

Establishing a good relationship with your young person's school is good for everyone. By having more contact with parents/guardians, teachers learn more about students' needs and their home environment.

By keeping an open conversation going with your young person's school it ensures you are kept in the loop as to how your child is developing.

While change can seem overwhelming, beginning secondary school offers opportunity for new beginnings. Helping your young person prepare for and embrace this change will have a big impact on their overall school experience.

We have included a few downloadable PDF's here that might help you and your young person:

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Supporting The Transition From Primary to Secondary School | Jigsaw.ie

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The change from primary to secondary school can be an anxious time. Read how you can support the young people in your life.

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Stay ahead of your child's exam stress! | Walk in My Shoes

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Stay ahead of your child's exam stress!

No matter how much you prepare for exams, the pressure is firmly on and often the anxiety can be overwhelming for both students and their parents.

However, according to St. Patrick's Mental Health Services, anxiety is not always a bad thing. Colman Noctor, Child and Adult Psychotherapist says, "Anxiety can motivate us and spur us on. Therefore it is not a realistic goal to eliminate anxiety; rather the goal is to manage it."

So what can parents do to manage both their own anxieties and that of their children?

The best approach to supporting a young person through the anxious exam period is to follow their lead. All young people are different and experience their environment differently so it is best to ask them what they need in order to support them effectively.

Instead of worrying if your child is working hard enough or working too hard, focus on creating a stress free environment for students that allows their hard work to pay off.

Avoid piling on the pressure at this stage, rather manage expectations of both yourself and your child. Encourage your child to be open and honest about their anxiety levels and facilitate open and honest communication.

Always remember to support the effort. At this stage there is little value in going over what the young person could have done or discussing the option to repeat. Acknowledge and focus on the work that has been done and provide reassurance.

Reassure the young person that the examiner wants to find out what they do know as opposed to what they don't know. Young people can feel overwhelmed and anxiety tends to focus the mind on the gaps as opposed to the work completed. Be the other voice in this regard.

Remind the young person that THIS WILL PASS. There is no person in the world who still suffers from Leaving Cert anxiety 20 years on, although some of us will still dream about it, we have got over it and they will too.

Remember the most important 'A' is an 'A' in emotional health.

Paul Gilligan, CEO at St Patrick's Mental Health Services says, "We know that 1 in 10 children and adolescents suffer from mental health disorders and that by age 13, 1 in 3 have some type of mental health difficulty, by 24, 1 in 2.

It is therefore vital that we pay special attention to the emotional needs of our young people at this time of year. It's our job as parents to protect our young by letting them know that exams are not the 'be all and end all.' Exam time is stressful but with the right attitudes and support, every student can flourish."

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Stay ahead of your child's exam stress! | Walk in My Shoes

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No matter how much you prepare for exams, the pressure is firmly on and often the anxiety can be overwhelming for both students and their parents. However, according to St. Patrick's Mental Health Services, anxiety is not always a bad thing. Colman Noctor, Child and Adult Psychotherapist says, "Anxiety can motivate us and spur us on.

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Webinar: Supporting teenagers to make informed decisions about drug and alcohol use

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Webinar: Supporting teenagers to make informed decisions about drug and alcohol use

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Webinar: Supporting parents to become aware of their own needs and look after their own well being

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Webinar: Supporting parents to become aware of their own needs and look after their own well being

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Barnardos: Supporting parents to become aware of their own needs and look after their own well being

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Vaping Letter for Parents May 2023 English PDF

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Internet Safety Advice: Top Tips for Parents

The thoughts of what your child might come across online can be worrying. Check out our top internet safety advice to make sure going online is a positive experience for you and your child:

1. Discover the Internet together

Be the one to introduce your child to the internet. For both parent and child, it is an advantage to discover the internet together. Try to find websites that are exciting and fun so that together you achieve a positive attitude to internet exploration. This could make it easier to share both positive and negative experiences in the future.

2. Agree with your child rules for Internet use in your home

Try to reach an agreement with your child on the guidelines which apply to Internet use in your household. Here are some tips to get started:

Discuss when and for how long it is acceptable for your child to use the Internet

Agree how to treat personal information (name, address, telephone, e-mail)

Discuss how to behave towards others when gaming, chatting, e-mailing or messaging

Agree what type of sites and activities are OK or not OK in our family

Follow the rules yourself! Or at least explain why the rules are different for adults.

3. Encourage your child to be careful when disclosing personal information

A simple rule for younger children should be that the child should not give out their name, phone number or photo without your approval. Older children using social networking sites like Facebook should be encouraged to be selective about what personal information and photos they post to online spaces. Regardless of privacy settings, once material is online you can no longer control who sees it or how it is used.

4. Talk about the risks associated with meeting online "friends" in person

Adults should understand that the internet can be a positive meeting place for children, where they can get to know other young people and make new friends. However, for safety and to avoid unpleasant experiences, it is important that children do not meet strangers they have met online without being accompanied by an adult you trust. In any case, the child should always have their parents'approval first. In addition, it is also a good idea to have a fail-safe plan in place such as calling them shortly after the meeting begins so that they can bail out if they feel uncomfortable.

5. Teach your child about evaluating information and being critically aware of information found online.

Most children use the internet to improve and develop their knowledge in relation to schoolwork and personal interests. Children should be aware that not all information
found online is correct, accurate or relevant. Show your child how to check information they find by comparing it to alternative sources on the same topic. Show them trusted sites they can use to compare information.

6. Don't be too critical towards your child's exploration of the Internet

Children may come across adult material by accident on the web. Also, a child may intentionally search for such websites; remember that it is natural for children to be curious about off-limits material. Try to use this as an opening to discuss the content with them, and perhaps make rules for this kind of activity. Be realistic in your assessment of how your child uses the internet.

7. Let your children show you what they like to do online

To be able to guide your child with regard to Internet use, it is important to understand how children use the Internet and know what they like to do online. Let your child show you which websites they like visiting and what they do there.

8. Remember that the positive aspects of the Internet outweigh the negatives.

The Internet is an excellent educational and recreational resource for children. Encourage your child to make the most of it and explore the internet to its full potential.

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Internet Safety Advice: Top 10 Tips for Parents

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The thoughts of what your child might find online can be worrying. Check out our internet safety advice so that going online is a positive experience.

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Children grieve in their own way after a death or loss. Their reactions will depend on the nature of their loss. There is no right or wrong way to grieve.

As they get older, they understand death better and they may need to talk about their grief again.

Talking about death and loss

After a death, it's important to tell children about the death.

Tell the child what has happened as soon as possible. The person closest to the child should tell them if possible.

Use simple and clear language that they will understand. It may seem unkind to use words such as 'dead'. But phrases such as 'gone to the angels' or 'gone to sleep' can be confusing. Check to make sure they understand what has happened.

Talk about the person who has died. You could do this using photos, games, memory boxes or stories. This helps children to share and talk about emotions.

Signs of grief in children

The way children show grief is different from an adult.

How children react to death and loss depends on:

their age and understanding of death

their bond with the person who died

the reactions of other members of the family

their personality

Some common reactions to bereavement or loss in children include:

emotional responses such as fear, sadness, anxiety or anger

physical responses such as low energy, changed eating patterns, tummy aches

social responses such as loss of self-esteem, or withdrawal from friends, activities or school

sleep disturbances such as nightmares, waking up early or fear of the dark

behavioural responses such as lack of concentration, memory loss, aggression or overly good behaviour

acting like a younger child such as being clingy, wetting the bed or their clothes, or sucking their thumb

These symptoms become less intense over time. But they may reappear around special dates such as anniversaries, birthdays or Christmas.

Children may ask questions about death again as they grow older and need more information.

Supporting a child who is grieving

Most children find a way to cope with loss. It helps if they have a supportive adult to guide them and give them clear information.

There are things you can do to help with their grief:

try to keep up a routine for the child - familiar activities can help them feel more secure

let the child know that it is OK to feel lots of different things and who they can talk to about them

share your feelings with them - you can say that you too feel sad, angry or fed up

give them ways to express their grief such as drawing, making cards or using puppets

include children in grief rituals - younger children could make a card, older children may want to view the body or take part in the funeral ceremony

tell the child what to expect if they want to go to a removal or funeral

tell the child's school about the changes in their life

When to get help

Most children are resilient. They can adjust to changes in their lives and settle into new routines.

But a small number of children need more help to process their grief.
Find a list of organisations that provide support for bereavement and loss Supporting someone who is grieving

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supporting children after a death in the family

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Children grieve in their own way after a death or loss. Their reactions will depend on the nature of their loss. There is no right or wrong way to grieve. As they get older, they understand death better and they may need to talk about their grief again.

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CareersPortal is Ireland's leading Careers Guidance website. It is a one-stop-shop for people of all ages who need information and guidance regarding their next career decision.

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Here we go through how you can make a prefect study plan.

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A Guide for Parents and Guardians on Supporting LC Students

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Empowering Parents | Dyslexia Hub Ireland

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Welcome to the Empowering Parents section of our Dyslexia Hub. In this section we guide parents and guardians through some of the key information you need to become more knowledgeable and empowered to support your child with dyslexia.

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National Council for Special Education: Parents Resource

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National Council for Special Education: Parents Resource

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AsIAm Ireland's National Autism Charity Parents Page

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AsIAm Ireland's National Autism Charity Parents Page

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This page explains how parents can better recognize, understand and support their autistic child, including diagnosis

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Dyslexia Association of Ireland Parents Page

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Dyslexia Association of Ireland Parents Page

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There is an old saying - "It's no disgrace to be poor, but it's mighty inconvenient." The same could be said of dyslexia. It is nothing to be ashamed of, but it can complicate life. While there is no doubt that many people with dyslexia have special talents, and some of the common traits of...

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Parent Courses

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Autism and the Primary School Programme (Parents)

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They have sections devoted to emotional wellbeing, life skills, school life etc. Examples of also case studies of students with ASD and how they have helped.

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The Teenage Resource is the Centre's third online resource. This resource has been designed to support teenagers with autism, their parents and professionals working with them. This provides resources and ideas, which may be suitable for supporting a teenager with autism across a variety of environments and situations. All content in this resource is based on the Centre's transdisciplinary model, which is informed by the Centre's practice.

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The Teenage Resource is the Centre's third online resource. This resource has been designed to support teenagers with autism, their parents and professionals working with them. This provides resources and ideas, which may be suitable for supporting a teenager with autism across a variety of environments and situations.

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Webinar: Supporting teenagers to have positive experiences online

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Webinar: Supporting teenagers to have positive experiences online

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Supporting teenagers to have positive experiences online

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HSE: How to communicate with your child about alcohol and other drugs

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HSE: How to communicate with your child about alcohol and other drugs

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Information for parents about young people

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Get tips on how to communicate with your child about alcohol and other drugs at HSE.ie

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Talk to someone

Worried about something you have seen online or concerned about your child? Childline and the National Parents Council Primary offer free advice and support service.

Childline is a support service for young people up to the age of 18.There is a 24hr telephone, online and mobile phone texting service.

The National Parents Council Primary enables and empowers parents to be effective partners in their children's education.

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Worried about something you have seen online or concerned about your child? Childline and the National Parents Council Primary offer free advice and support service. Childline is a support service for young people up to the age of 18.There is a 24hr telephone, online and mobile phone texting service.

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Sometimes you might unwittingly stumble across illegal online content like child abuse imagery. Always remember: you can report it and get it removed using Hotline.ie.

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Talk to someone

Worried about something you have seen online or concerned about your child? Childline and the National Parents Council Primary offer free advice and support service.

Childline is a support service for young people up to the age of 18.There is a 24hr telephone, online and mobile phone texting service.

The National Parents Council Primary enables and empowers parents to be effective partners in their children's education.

# data[].attributes.attachment_link.description
Worried about something you have seen online or concerned about your child? Childline and the National Parents Council Primary offer free advice and support service. Childline is a support service for young people up to the age of 18.There is a 24hr telephone, online and mobile phone texting service.

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We all need our sleep. Regular, long stretches of undisturbed quality sleep is essential for our mental as well as physical health.
"Sleep is the single most effective thing we can do to reset our brain and body health each day", according to Professor Matthew Walker, neuroscientist and author of 'Why We Sleep'.

Many of the young people who attend Jigsaw face-to-face services report sleep difficulties as one of the issues they're facing.

In this article, you will learn:

How much sleep do young people need?

Our sleeping rhythms and needs change as we get older. Although we may feel that we can manage on a certain amount of sleep, there are recommended times for overall health.

Teenagers need between eight to ten hours sleep a night, though they are more likely to get around seven. Adults require a bit less; between eight and nine hours. These guidelines may seem ambitious, or maybe even unrealistic, but sleep is essential for your health and cognitive functions like learning.

Research has proven that when school start times are put forward to allow students to get more sleep, it leads to an increase in academic performance for the whole school. In a 2018 study, a Seattle High School delayed its start time by an hour and saw a 4.5% increase in the median grades of the students and an improvement in attendance.

It is possible to sleep too much (over ten hours regularly). Find out the right amount of sleep for you within these guidelines to feel rested when you wake.

How too little sleep effects your mind and body

Sleep disruption and sleep deprivation can really impact our mental health and wellbeing. Here are some of the ways we may feel it:

Changes in mood

We might find ourselves more irritable and cranky. When we're not getting enough sleep we can get angry, frustrated or upset more easily. We can feel less control over our reactions to things and people. With poor sleep we're more vulnerable to low moods; feeling sad and lacking enthusiasm.

Fatigue

Problems with sleep can leave us fighting feelings of tiredness during the day, and drifting off in class and lectures. It's also not unusual to experience headaches from lack of sleep.

Concentration difficulties

Attention, concentration, memory and reaction times are all affected by poor sleep. You might forget things and make bad decisions, and take risks that you wouldn't if you were fully rested.

Why is your sleep disrupted?

There are a lot of factors that could be influencing your sleep.

Stress is a big one. If there is something making you anxious, it can resurface at night and interrupt your ability to rest. This is especially the case if it's something you don't feel you have control over. Irregular sleeping patterns confuse our body's natural rhythm. Pulling all-nighters before exams, or binge-watching Netflix all night at weekends can seem harmless. But it can cause us to struggle to sleep properly for days, or weeks, afterwards.

Sometimes a change in routine such as a new school, college, or job can require you to wake hours earlier than you are used to. That can take a while to get used to.

If you're not sure why you're not sleeping well, keep a sleep diary. Record times you go to bed and get up, what and when you ate, caffeine consumption, whether you exercised during the day, and what you did before bed. This can give you a better picture of what's going and what changes you can make.

Create a sleepy environment

Make your bedroom a place you associate with rest, and deal with anything in the environment that might keep you awake. If there's noise, get cheap ear plugs from a pharmacy. If it's too bright, try an eye mask.

Keep your bed only for sleeping. Don't study, play computer games, watch TV or eat in bed.

Limit devices at night

Technology is keeping us all awake. Games, TVs, laptops, iPads and mobile phones stimulate the brain through the activity itself and the bright light they emit. Switching off can be difficult and takes willpower. But late-night calls and messages are guaranteed to disrupt your sleeping patterns.

Set a boundary for yourself and with your friends, like no Whatsapping after a certain time. If you don't trust yourself to switch off, put your phone on flight mode before bed. You could also give it to your parent or roommate to hide until the morning.

Wind down

Develop your own personal wind down routine before bed. Make this a habit and it will send signals to your body to start to switch off once you begin.

Your routine could include relaxation strategies such as progressive muscular relaxation, deep breathing, visualisation and certain mindfulness exercises. In Jigsaw, our clinicians often work with young people to develop relaxation techniques to improve their sleeping habits.

If worry about upcoming events or reliving past events is causing sleep problems for you, try writing in a journal or scheduling time to talk to someone you trust about what's bothering you.

Avoid stimulants

Caffeine will keep you awake. Avoid coffee and tea from the late afternoon onwards, and look out for caffeine in other sources like chocolate, energy drinks. Nicotine is also a stimulant, so no cigarettes before bed.

Exercise

Regular exercise is good for our overall mental and physical health. Getting active during the day is especially good for sleep. You want to go to bed physically tired.

Activity late at night, however, can act as a stimulant and make it harder to get to sleep.

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Sleep and Mental Health | Advice for Young People | Jigsaw

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We all need our sleep. Regular, long stretches of undisturbed quality sleep is essential for our mental as well as physical health. "Sleep is the single most effective thing we can do to reset our brain and body health each day", according to Professor Matthew Walker, neuroscientist and author of 'Why We Sleep'.

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Making the big talk many small talks leaflet

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Making the big talk many small talks leaflet

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We regularly talk to parents and carers who have just been told by their child that they are lesbian, gay, bisexual, transgender or intersex (LBGTI+). While the experience felt by the young person and the parent is always unique, we recommend reading our guide of questions and answers as a starting place to support all members of a family [...]

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These are the seven key messages to support parents covering topics such as food, safety and relationships. Follow the links to find out more about the messages and how they can help you and your child.

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13+ YearsTusla - Child and Family Agency

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These are the seven key messages to support parents covering topics such as food, safety and relationships. Follow the links to find out more about the messages and how they can help you and your child.

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National Parents Council Website Post-Primary

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National Parents Council Website Post-Primary

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Information For Parents and Guardians Information for parents and guardians on all aspects of education in post-primary schools Parents Associations Help For Parents & Guardians From Primary To Post-Primary Anti-bullying Information

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Share your videos with friends, family, and the world

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Six week nutrition and basic cooking courses are run in lots of areas around the country.

Courses are generally held on one morning or afternoon per week (evening courses are also held).

These courses are fun and interactive and are a great way to learn about food and nutrition, as well as picking up some clever cooking tips. Class sizes are small.

Courses are delivered by tutors who have been trained by HSE community dietitians. Many of the courses are free, while others charge just a nominal fee.

Courses vary in the way they are organised around the country - some are run by organisations and are run specifically for users of that organisation. In other areas courses are run for members of the public. Some schools run courses for parents, but others can join in too.

To find out more about what's happening in your area, please use the list below to find your local contact.

County Community Nutrition Cooking and Cooking Classes

Donegal
No classes in Donegal at present

Dublin (North)
Six week nutrition and cooking classes (one morning or afternoon per week) are delivered by Blanchardstown Area Partnership and Northside Partnership. Classes are held during the year in a variety of venues.

Contact details and further information are available on their websites

Dublin (South)
Six week nutrition and cooking classes (one morning or afternoon per week) Courses are delivered by the Southside Partnership http://southsidepartnership.ie/health-food-made-easy/

Email: angela.lennon@sspship.ie

Dublin (South West)
Six week nutrition and cooking classes (one morning or afternoon per week).
Courses are delivered by the South Dublin County Partnership www.sdcpartnership.ie

Contact: Liz Griffin (Food and Health Coordinator)

Email: Liz.Griffin@sdcpartnership.ie

Telephone: 01 4570665

Courses also delivered by Ballyfermot Chapelizod Partnership https://www.bcpartnership.ie

Contact: Tina Daly (Food and Health Coordinator)

Email: tdaly@bcpartnership.ie

Telephone: 01 6238088

Leitrim
No classes in Leitrim at present

Tipperary
Six week classes (one morning or afternoon per week) are held around the county and delivered by a variety of different organisations throughout the year

Contact: Deirdre Howlin

Telephone: 053-9481600

Email: deirdre.howlin@hse.ie

Waterford
Six week classes (one morning or afternoon per week) are held around the county and delivered by a variety of different organisations throughout the year

Contact: Deirdre Howlin

Telephone: 053-9481600

Email: deirdre.howlin@hse.ie

Wexford
Six week classes are held around the county in a variety of venues throughout the year

Contact: Deirdre Howlin

Telephone: 053-9481600

Email: deirdre.howlin@hse.ie

Wicklow
Courses are delivered by the County Wicklow Partnership

Email: healthyfood@wicklowpartnership.ie

Last Updated: January 2020.

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Information and eLearning | Advice and Support | Jigsaw

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Mental health information for young people, their parents and guardians, and those who work with young people. from Jigsaw Clinicians