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Use these mats to help you practice mindfulness.

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Great app to guide breathing -visual

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Total Brain mental health and brain performance self-monitoring and self-care platform

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A self-monitoring and self-care brain performance platform to care for the mental health of employees, clinic patients, and personal users.

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I've seen these jars all over Pinterest the last couple of months or so, sometimes called "mind jars" and sometimes called "calm-down jars", and thought they might be a fun craft to make with the girls. (Okay, okay, so I'm totally dating myself here, but they remind me of the plastic glitter wands from the 80s and I really wanted to make one for myself.) Basically, mind jars are a tool to help kids, or anyone, when they feel overwhelmed. They are clear jars (either glass or plastic) that are filled with a solution of liquid and glitter. The glitter represents all the troublesome thoughts that are creating the stress. They are shaken to mix up the glitter and as the glitter settles to the bottom, you are supposed to visualize the things that are troubling to you also settling.

A note about Pinterest: when I pin things on Pinterest, I really try to click through to make sure that I'm linking to the original post so that the original blogger gets the credit (although sometimes it is hard).

As far as I can tell, the post Meditating with Children on "Still Life with Circles", is the first post I can find about the jars. It refers to the book, Moody Cow Meditates that has a recipe for the jars in the back. There are also a couple of lovely, later posts on Mind Jars and Calm-Down Baskets at "Here We Are Together", which actually describes a different method of making them than from the book. The first couple we tried to make failed miserably. In one, we added the big, fat (cheaper) glitter and it, literally, settled in about 10 seconds flat. Not what we were looking for. In the second container, we added Elmer's White Glue, which turned it into an opaque mess. Also, not what we were looking for. So, a few days later, after looking at the different recipes and thinking about the science behind what makes them work we decided to make an experiment out of creating the glitter jars.

(I'm talking about the science of the jars here, not the science of meditation - I'm definitely not qualified to talk about that because I haven't been at all successful with meditation. The closest I get to stilling my mind is in my yoga class - and I haven't been there nearly enough lately!)

jars - we used half-pint glass mason jars

glitter - the fine stuff

hot water

whisk

bowl

light corn syrup and/or glycerine (found in the pharmacy section)

glitter glue

dish soap

We ended up testing the following six recipes. Yup, I know six is a lot. We kind of went overboard, but once we got on a roll we kept thinking of other ways to tweak the recipes and the girls were having fun, so we went with it. If you want to try this, you could definitely choose just 2 recipes, but make sure that you pick 2 that have fairly different approximate settling times so your child can really visualize the difference between the jars. The picture below is a pretty good representation of the settling rates of the different recipes.

aqua (fastest settling time, ~40 seconds)

green (longest settling time, about 20 minutes)

Step 1: Using a whisk, combine the hot water and the "thicker" substance (glue, corn syrup and/or glycerine). Whisk until the mixture is uniform - usually the glue takes a little bit of work to get the clumps all out. Pour the mixture into the jar you are using.

Step 2: Add the glitter - we only used 1 color for each one, but you could definitely do more than one. (If you do use more than one color, don't be surprised if they settle out at a slightly different rate. Later, we made a jar with silver and pink and the silver definitely was slower at settling out; I'm not sure if that is due to different size or density of the glitter.) Put the top on and let your child shake the jar.

Step 3: You will notice that some of the glitter remains floating on the top due to the surface tension of the water. (See the picture below.) Carefully add 3-4 drops of liquid dish soap to the top of the jar (I recommend an adult do this part) and shake the jar again. You should see the glitter distribute much more evenly.

Step 4: Have your child predict which of the jars they think will settle first then shake the jars and test the prediction. You can even use a timer and label the jars with the time it takes each to settle. Then have your child place the jars in a line from the fastest to the slowest settling times. Have your child draw pictures and record any observations in a science journal. You could also have them make a graph of their results.

A few final thoughts... It really didn't seem to make a difference whether we used corn syrup or glycerine (they both had about the same settling rate) and as corn syrup is much cheaper than glycerine, I would recommend using that. It does have a slight yellowish tinge to it, but we didn't notice it in the final product (and the glitter color slightly stained the solution anyway). You can't tell from the recipes above, but a while later we decided to add more glitter to one of the jars to see if that made any difference and it didn't really change the settling rate.

If you do want to make a mind jar out of these and you have an idea for how long you want it to take to settle, there are a couple of ways to tweak the recipes. In general, if you find your mixture is settling too slow, add more hot water. If you find that it is settling too fast, you can add more corn syrup/glycerine or more salt. (Note: if you do want to use salt, you might want to try pickling or Kosher salt as it will make a clearer solution than table salt.)

We also decided to transfer our mixture into a recycled plastic jar for a couple of reasons. One, as you may know from an earlier post, I have recently become obsessed with canning so I jealously guard my mason jars. Also, the thought of the girls opening the glitter jars (and the mess it would create) is terrifying me so we transferred it to a small juice bottle that had the same volume. I plan to superglue the top so the girls can't open them.

Now that we have our mind jars, I'm off to make a calm-down basket. And, maybe some glitter wands, too.

There are three scientific concepts at play here: surface tension, viscosity and density.

Surface tension is the cohesive force on the surface of the water that causes the water molecules to cling together. This creates both the typical circular shape of water droplets as well as a slightly more energized plane, or a surface "film", in which little things (like bugs or leaves) can walk or float. For a more in-depth explanation of surface tension you can go here, or for a wonderful kid-friendly explanation, check out Amy's (from " The Scientific Mom") explanation in her Bubble Magic and Teddy Bear Molecules post. We talked a bit about surface tension in our Rainbow Milk activity.

Viscosity is a measure of how resistant a fluid is to flow. An easy way to think about it is how "thick" the liquid is at a given temperature. (Note that temperature does affect viscosity - think about what happens to honey when you heat it up!) Some examples of liquids with high viscosity are corn syrup, honey and motor oil. Some examples of liquids with low viscosity are water, vinegar and milk. Here's a viscosity chart to check out if you are interested.

We've talked about density before in our density column activity. Density is a measure of how much matter ("stuff") is in a given volume ("space"). Materials that are more dense than water will sink to the bottom and materials that are less dense than water will stay at the top. When we added salt to the solution, we increased the density of the solution. This made the density difference between the glitter and the solution smaller and slowed down the glitter. A classic example of this is the floating egg experiment. In this experiment, an egg is placed in a glass of water and sinks to the bottom. Another egg is placed in a glass of salt water and floats in the middle of the solution. (This is a great start of the year experiment with secondary science classes, especially if you use Kosher salt to make the salt water solution as clear as the plain water solution.)

For older kids, I think it would be really fun to give them a design challenge. Explain the scientific basics behind the glitter jars, maybe even make a sample one but don't give them the specific recipes. Then tell them that you want them to make one that will settle in a designated amount of time, say 2 minutes. Have them record all the variations of their trials in a lab notebook. If they come up with multiple recipes that work, you could even have them calculate a cost analysis of the different ones and recommend one to produce.

Science Process Skills Used In This Activity:

I hope you enjoy this activity! If you try it, please leave me a comment to let me know how it goes!

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I've seen these jars all over Pinterest the last couple of months or so, sometimes called "mind jars" and sometimes called "calm-down jars", and thought they might be a fun craft to make with the girls.

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Created by the PDST and full of yummy recipes.

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30 November: Children are victims of coercive control in their own right - according to children's charity Barnardos. As part of the 16 Days of Activism against Gender-Based Violence 2023, Empower Kids Project and Barnardos are raising awareness of the impact coercive control on children.    The Empower Kids Project, is part of Barnardos' National Childhood Domestic Violence and Abuse

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Barnardo's is a children's charity that protects and supports children and young people in Ireland who need us.

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Do you want to eat food that will help you throughout the day? Try something from the Food Dudes!

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Here are some fabulous examples of zentangle designs that students have sent in. Keep them coming!

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Here are some fabulous examples of zentangle designs that students have sent in. Keep them coming!

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Students are given 3 challenges to complete in conjunction with the new timetable. These challenges focus on being 'present' in the moment.

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The Best Fudgy Brownie Recipe | Simple Way Of Making The Perfect Fudgy Brownie

https://www.youtube.com/watch?v=Z1OLG7F3HD4

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The Best Fudgy Brownie Recipe | Simple Way Of Making The Perfect Fudgy Brownie

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These challenges focus on physical activity. There are 3 dance challenges and a bonus challenge to create their own choreography.

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This week's challenges focus on physical activity. There is a combination challenges.

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This week's challenges focus on cooking for relaxation. It is the last week in school.

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Take half an hour out of your day today to do something nice for someone else. Maybe you could help at home, bake something nice, make dinner..

Not all heroes wear capes!

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Quick Morning Pilates Routine | Lottie Murphy

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Now that you have some extra time on your hands why not try something new.
Here are some ideas, just google for guidance!

- cake decorating
- sketching / drawing
- painting
- clothes design
-shoe /trainer design
- design your own label
- photography
- sewing
- read a book
- create a videogame
- grow a herb garden
- do yoga / do pilates
- start a blog
- start a vlog

Remember:
Challenge your limits,
Don't limit your challenges!!

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Number Challenge for today!

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https://sfai.ie/2020/03/31/sfai-12-day-skills-challenge/

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We've received some more amazing Zentangle designs. Wonderful examples of mindful colouring and pattern design!

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We've received some more amazing Zentangle designs. Wonderful examples of mindful colouring and pattern design!

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10 min Morning Yoga Full Body Stretch - Yoga with Kassandra

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Joe Again! 20 minute HITT workout for Beginners

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Joe Again! 20 minute HITT workout for Beginners

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Can you meet the challenge?
Get the blood pumping and start the day the right way with this 20 minute workout!
Guaranteed to make you feel great!
Post a pic before, during or after to prove that GCC is staying fit!

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Stay healthy and have a treat with these delicious breakfast cookies.

Do something nice and make at home for all the family!

Take a pic and post! or maybe you have your own delicious recipe.. let the competition begin!!

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Take a picture of something positive in nature. Seen as new beginnings. Or they could upload a positive comment/quote which they found on twitter which inspires them. Example Daffodil's which are budding.

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Why not try some mindful breathing exercises today?

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Why not try some mindful breathing exercises today?

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An astronaut and a submariner give advice.....

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Here's what astronauts and submariners say about coping with self-isolation

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Some down-to-earth advice to help you get through the week if you're struggling with the disruption to normal life caused by the coronavirus pandemic.

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Why not try some mindful breathing exercises today?

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Small activities to keep the mind focused - aim is Keep Calm - Stay Wise - Be Kind

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Create a wellbeing symbol/logo for GCC that could be used going forward. Can be drawn or done on iPad and uploaded to a Padlet created for students? by Friday

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Make a cup of tea for someone without having to be asked.

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Positive words to get over hump of the week!

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Positive words to get over hump of the week!

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Create a Padlet for each year group (if possible) where they can put up words of encouragement and positivity during the day??

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Why not try some mindful breathing exercises today?

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Why not try some mindful breathing exercises today?

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Conquering exam stress

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Conquering exam stress: lessons from our bodies

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Stress levels can be higher than usual around exam time. While a bit of stress can help you to stay motivated and focused, too much can be unhelpful.

Exam stress can be overwhelming. It can confuse and exhaust you. If it all seems to be getting on top of you, there are things you can do to keep calm.

Having to revise a lot of information in a short space of time can be stressful. Not understanding course material can also add to your stress.

Keep a routine and take regular breaks

It's important to have regular study breaks and make time for relaxation and exercise.

Practising mindfulness helps you focus on what's happening right at this moment. Going for a walk, run, or to the gym is not a waste of time. It's a great way to clear your head and can help you focus.

Watching your favourite TV show or going to the movies are also good ways to take a break from studying.

Related topics
Exercise and mental health

Limit caffeine

Caffeine and energy drinks can give you a short lift. But they're not good for you in the long term.

They can make you feel sick and can interfere with your sleep and your ability to concentrate. You study better with regular breaks. Getting lots of sleep and exercise are also important.

Manage expectations

External pressures around exams can be huge. These can be hard to deal with, especially with family and people you respect. You need to remember that it's your life and your exam, with you in control.
Tips to help you manage expectations

Base expectations on your past performance and doing the best you can do.

Put the exam in context. In the overall scheme of things, how important is it?

Tell people about what you think is realistic. Talk to them, find out what they hope for you and tell them what you are thinking and feeling.

Use the expectations of yourself and others to assist your studying.

Talk to people about how you are feeling, see if they have any advice or help they can offer.

Ask for and accept support from those around you, especially family members.

If you don't do as well as you'd hoped there are always alternatives. It's not going to dictate whether you are a good or a bad person, or whether you are a success or failure.

Exams can't measure these sorts of things. All they measure is how well you can present the material asked for by the examiner. They are nothing more, nothing less.

Look after yourself

It's easy to let exams get on top of you and to forget to look after yourself. If possible, try to get a good night's sleep every night. It's a good time to make an effort to eat healthily, making sure you eat plenty of fruit and vegetables.

Ask for and accept support

If you're feeling overwhelmed, you might find it helpful to talk to a teacher or counsellor. It's also important to ask for, and accept, support from your family if you can. This support might be practical, like picking you up from the library. It could also be emotional support, including advice or help.

If you need to talk to someone outside the situation, you can call:

Options for the future

If you are doing the leaving cert, getting the marks for your first preference is great. But it's not the end of the world if you don't. There are other options to get into your course.

It may mean deferring and getting some practical experience or doing further study. You might consider retaking some subjects in some cases, or transferring in after a year or two. If you do accept another offer, you may find that you like it or it suits you better.

Leave the stress in the exam hall

There's always a light at the end of the tunnel. Exams have a beginning and an end, and the stress that goes along with them should end with the exam.

Once the paper's in, there's nothing more you can do about it. You should just try to relax afterwards.

Related topics
10 ways to fight your fears

page last reviewed: 23/09/2018
next review due: 23/09/2021

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Stress levels can be higher than usual around exam time. While a bit of stress can help you to stay motivated and focused, too much can be unhelpful. Exam stress can be overwhelming. It can confuse and exhaust you. If it all seems to be getting on top of you, there are things you can do to keep calm.

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How to make stress your friend

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Kelly McGonigal: How to make stress your friend

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Stress. It makes your heart pound, your breathing quicken and your forehead sweat. But while stress has been made into a public health enemy, new research suggests that stress may only be bad for you if you believe that to be the case.

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Zeminar Presents Harry Barry | Banish Panic Attacks for Life

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The Little Things campaign focuses on the little things that we can all do to protect our own mental health, and support the people we care about.

Familiar faces

In 2018, we asked some familiar faces to share their very own "6 Little Things" for minding their mental health.

Watch Riyadh Khalaf, Cliona O'Connor, Stephen Byrne, Aisling Thompson, Éanna Walsh and Mike Sheridan share their tips:

What are the simple things that you do every day? #6LittleThings

Little things that can make a big difference

Keeping active

Being active every day, something as simple as a walk is proven to have a positive impact on your mood.

Talking about your problems

Problems feel smaller when they are shared with others. They don't always have to be solved - just talking about it will do you good.

Looking out for others

Lending an ear to someone else in trouble, or catching up with someone who seems distant, can change their day, or their lives. Again, you don't have to fix anything for them - just listening is a huge help.

Doing things with others

Taking part in a group activity that you enjoy is proven to have a positive impact on how you feel, be it a game of football, joining a choir, volunteering.

Eating healthily

A regular healthy, balanced and nutritious diet will help both your physical, but also your mental health, and have a positive impact on how you feel.

Staying in touch

Catching up with friends and family is good for our mental health, reminding us that we're part of a community, and having a positive impact on how we feel.

Drinking less alcohol

For the average Irish drinker, reducing alcohol will have a positive impact on their health and mental wellbeing, making it easier to cope with day to day difficulties and stresses.

Sleeping well

Getting a good night's sleep of 7 or 8 hours, as often as you can, will have a positive impact on how you feel. Protect your sleep if you can, it will do you good.

Stories

Download Little Things posters

We designed some posters to remind us of the little things that make a big difference to how we feel.

Share them with friends and family, or download them to remind you that it's the little things that can help lift your mood.
Download Little Things posters

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The Little Things campaign focuses on the little things that we can all do to protect our own mental health, and support the people we care about. In 2018, we asked some familiar faces to share their very own "6 Little Things" for minding their mental health.

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There always someone to talk to

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Reach out for any reason, anytime. Childline is always here for every child and young person. Childline Ukrainian Services Childline Ukrainian Services Free Phone 1800 666666 Live Chat - it's easy! Info & Advice How I Feel Friends Home & Families Sexuality & Relationships Bullying, Abuse, Safety and Your Rights Education & Work About Me [...]

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Pieta | Preventing Suicide and Self-Harm since 2006

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Pieta provides free, therapeutic approach to people who are in suicidal distress, engage in self-harm, or bereaved by suicide, 24/7. Reach out to us today!

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How to cope with loss

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We are pleased to offer parents and guardians a chance to join us on zoom to learn more about Rainbows

The session aims to tell you about the Rainbows programmes, how they work and how they can support your son/daughter in advance of your son or daughter attending or perhaps they have already attended or you may be thinking about enrolling them . The session will help you make an informed decision.

Rainbows is 35 years in Ireland. We have learnt a lot from children and young people and what their concerns and worries can be. The focus of every session is on children/young people and is not on adult issues. It explores how children of different ages and stages of development can be affected by what has happened, highlighting what is normal and how attending the programme can help.

It is an informal welcoming space to listen - no pressure to speak - questions can be asked at any time.

Many parents and guardians have attended to date and have indicated how helpful it has been.

Feedback from these sessions in 2021-2022 was really positive - we hope to build on our support for parents going forward.

It's great for children to see that they are not alone & there are lots of other children in the same position.

Thank you so much, incredibly valuable and supportive

Absolutely amazing session. Empathy, professionalism from start to finish.

I felt very alone and so drowning in it all. I'm feeling better and know I am not alone. Thank you for everything.

Finding out that my kids behaviour is quite normal

Being able to share and chat with parents going through the separation was v helpful also

Ideas of what to do when kids are emotional or struggling was good to learn

We very much look forward to welcoming you on zoom.

Please boil the kettle, bring your cuppa and log in to meet Anne from Rainbows who will deliver the sessions
Dates for "Introduction for Parents/Guardians to the Rainbows Ireland Separation Programmes" Dates for "Introduction for Parents/Guardians to the Rainbows Ireland Bereavement Programme"

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Rainbows Ireland - Supporting Children with Bereavement and Parental Separation

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We are pleased to offer parents and guardians a chance to join us on zoom to learn more about Rainbows The session aims to tell you about the Rainbows programmes, how they work and how they can support your son/daughter in advance of your son or daughter attending or perhaps they have already attended or you may be thinking about enrolling them .

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Guide to a Good Night's Sleep A healthy sleep routine can be a big difference to how we feel and has great benefits to our physical and mental health. Whether you've had sleeping problems before Covid-19, or if they've only come on recently, there are clear action steps that you can take to improve your sleep and boost your health and your mood.

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SpunOut.ie is Ireland's youth information website created by young people, for young people.

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The ISPCC operates Teenline, a national active listening service for children and young people up to the age of 18 in Ireland.

Teenline can be contacted 24 hours a day, 365 days a year, by calling 1800 833 634.

The service is free to contact and is confidential, non-directive and non-judgmental.

Teenline was founded in 2005 by Maureen Bolger, following the death of her son Darren (aged 16) by suicide.

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The ISPCC operates Teenline, a national active listening service for children and young people up to the age of 18 in Ireland. Teenline can be contacted 24 hours a day, 365 days a year, by calling 1800 833 634. The service is free to contact and is confidential, non-directive and non-judgmental.

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HSE Drugs & Alcohol Helpline
This confidential service has both a freephone Helpline (1800 459 459) and an email support service ( helpline@hse.ie).

The HSE Drugs & Alcohol Helpline provides support, information, guidance and referral to anyone with a question or concern related to drug and alcohol use and/or HIV and sexual health. The service is non-judgemental and offers space to talk about your situation, to explore some options and to consider your needs. During calls/ emails, staff refer to a database of over 400 services nationwide.

Opening hours are Monday to Friday, 9.30am and 5.30pm.

If you have any questions about our service, feel free to get in touch.

The Helpline is a member of the European Foundation of Drug Helplines (FESAT) and Telephone Helplines Association (UK).

For more information visit www.hse.ie/go/drugshivhelpline or www.facebook.com/drugsalcoholandhivhelpline

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HSE Drugs & Alcohol Helpline This confidential service has both a freephone Helpline (1800 459 459) and an email support service ( helpline@hse.ie). The HSE Drugs & Alcohol Helpline provides support, information, guidance and referral to anyone with a question or concern related to drug and alcohol use and/or HIV and sexual health.

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Samaritans is a charity registered in England and Wales (219432) and in Scotland (SC040604) and incorporated in England and Wales as a company limited by guarantee (757372). Samaritans Ireland is a charity registered in the Republic of Ireland (20033668) and incorporated in the Republic of Ireland as a company limited by guarantee (450409).

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Young people's Health in mind

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A young person who attended Jigsaw

As a teenager I received the mental health support I needed. The work we did together has helped make me who I am today and I strongly believe that every young person should be able to access that kind of help.

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Visit Jigsaw.ie | The National Centre for Youth Mental Health

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We offer a listening ear, and give expert advice and support, online and in person, to young people across Ireland, aged 12 - 25 years-old.

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LGBT Ireland welcomes the published report into the lived experiences of LGBTI+ people living in International Protection accommodation. This report will support positive changes and the implementation of measures to ensure members of the LGBTI+ community in the...

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LGBT Ireland today released its Annual Report for 2022. 2022 was a very difficult year for the LGBTQI+ community both in Ireland and around the world. Rising levels of anti-LGBTQI+ hate crimes saw 2022 recorded as the most violent year for members of the LGBTQI+...

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Recruitment of Board Members for LGBT Ireland LGBT Ireland is a national charitable organisation providing support services to people who are lesbian, gay, bi, transgender, queer, or intersex (LGBTQI+) and their family members. The organisation was established in 2010...

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LGBT Ireland Supporting, Educating and Connecting to enhance LGBT+ lives. We're here to support Lesbian, Gay, Bisexual and Transgender people.

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We're for Teenagers

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20 Minute Guided Meditation for Reducing Anxiety and Stress--Clear the Clutter to Calm Down

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Want to try the body scan

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Mindfulness for Students Mindfulness is a great resource for students, not only when doing exams

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No matter where you're starting, NTC's worldwide community of fun, approachable trainers can help guide you to where you're headed. After all, an app can help you work out, but it's the people who help you show up.

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Nike Training Club App. Home Workouts & More.

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NTC provides over 185+ free workouts for everything from bodyweight-only sessions, invigorating yoga classes, targeted training programs, and full-equipment home workouts for all fitness levels.