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'Coping with Exam Anxiety' Support & Advice for Young People during exam time

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'Coping with Exam Anxiety' Support & Advice for Young People during exam time

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Wednesday April 29th @ 7-7.30pm

'Coping with Exam Anxiety' Support & Advice for Young People during exam time

https://events.teams.microsoft.com/event/3d9b9af6-23a4-49fe-96fc-2804365c1926@bb926d5e-af5f-4830-b812-e4d184987285

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Exams
As students begin the lead-up to the State exams, we are resharing the following resources to support them and parents during this time:

Dr. Michael Sweeney (For schools, parents and students): https://cas-elearning.com/courses/cycle-against-suicide-help-programme-managing-exam-stress-test-anxiety/

Cycle Against Suicide Resource (Students) : https://www.cycleagainstsuicide.com/2022/03/23/dealing-with-exam-stress/

Cycle Against Suicide Breathing exercise (to help calm anxiety): https://www.cycleagainstsuicide.com/wp-content/uploads/2020/04/2-1-Breathing-Technique_v3.mp4

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Many sixth-year secondary students are starting, finishing, or in the middle of the Leaving Certificate mock exams.

It can be easy to get caught up in the stress of it all. Am I studying enough? Will I ever feel ready? What's the point in all of this anyway?

While the mocks may not directly determine your post-school outcomes, they play a crucial role in preparing you for June, like a warm-up before a marathon. It's a chance to build up your confidence, test your timing and figure out where you need to train smarter before race day.

With that in mind, here's some advice to help ease your nerves and set you up to go the distance in June.

Do the mocks matter?

"They do matter, but not in the same way as the Leaving Cert," says Laura Walshe, guidance counsellor and founder of FindYourPath.ie. While they don't determine whether or not you will go on to third level, they offer useful information to the student, such as seeing "where their strengths lie, where are the areas for improvement, and what topics they might need to work more on".

On top of this, Walshe says the mock exams "give information in terms of how the student handles the exam conditions ".

For many students, it is their first time sitting an exam under strict conditions with tight timing, large exam halls and different types of exam papers. She notes it's a chance to know what it will feel like for your hand to get sore writing long essays, or how nervous you get when waiting in anticipation for the examiner to hand you your paper.

What's the point?

Walshe describes the mock exams as "like a trial run for what the environment would be like for the Leaving Cert". She says it's an excellent opportunity for students to "practise that skill of allocating the time appropriately to each section".

For many students, it may be their first time sitting an exam of that length since their Junior Certificate. It's a good way to get used to "being in that big hall, being there at a certain time, having a certain time to complete the exam".

Students are also "not allowed to bring anything in", and "if they need to go to the bathroom, someone [an examiner] has to come out and stay outside the bathroom."

In essence, it's a big step up from your standard Christmas and summer exams.

Are the mock exams more difficult than the real thing?

"I suppose they do mark them a little harder," says Walshe. "The exam questions tend to be a little bit more challenging, but that's to kind of keep students focused, and to keep them on the path of studying."

Should I be cramming for my mock exams?

Cramming is not the answer, says Walshe. When a student stays up all night cramming, "you remember the information, but the minute you go into the exam, and you put it down on the paper, it's gone", which won't be helpful if you need to recall the same information in June.

For better results in the long run, she advises students to do some "consistent study" instead. "If they don't get it all covered, they don't get it all covered, but at least the information that they have studied will most likely still be in their heads for the Leaving Cert."

She reminds students that this is most likely the first time they've had to revise the entire two-year Leaving Certificate course. "Usually, the exams they do in school are only summer and Christmas. They're not the whole two years [of coursework]. So that's kind of a big shock," she says. "By the time the child comes to June, they'll have gone back over that two years of coursework again, so they'll have revised it at least twice."

If I don't do well in a higher-level mock exam, should I drop to ordinary level?

Students should "look back at the pattern" of their performance in the subject, says Walshe. "If it was a once-off, they might be okay. But if there is a pattern [of low grades] in terms of the class work, I think it might be worth switching to ordinary level then. The discussion needs to be had between the child, the teacher and the parents."

She notes that students shouldn't get too bogged down over switching to ordinary level subjects. "Yes, we all want to do higher level because we get the most points, and the students might be afraid that if they drop or do too many ordinary [level subjects], their chance of doing a course or whatever might be at risk, but there's other ways to get to college as well."

I'm anxious about the mocks and the months ahead

Going back to basics and remembering "the simple things that people do when they're under stress" apply to students sitting the mock exams - such as exercise, listening to music, and talking through your worries with friends and family, says Walshe.

It's important to give yourself "the permission to take a break" from revising, she adds. Students should be aware of the bigger picture.

Many are "not aware that there's so many options, so many ways to get to college, like the PLC, the apprenticeships, the tertiary [courses], the level sevens. Even if you don't get your course, if you can get something that's quite similar to it, it'll still lead you down the same area, and there's always the opportunity to do masters and post-grads."

How can I support my child during the mocks and beyond?

Walshe says parents should try not to put pressure on their students to achieve a certain grade in the mocks, or aim for a certain course in a particular college. "Parents can have a very fixed view of education and progression", she says. "They need to be aware that there are other routes for kids to get to college as well, so at least if they have awareness of all these other options, then they're going to be talking to their kids about that, and it's another source of information for the kids."

From working with parents and advising them of alternative routes to third-level education, Walshe notes "their stress level seems to go a little bit down, and then automatically has a [positive] impact on the kids."

Ensuring their children have a "safe space" for quiet study time and an open ear if they get overwhelmed or upset while studying is also important, she says.

The week after the mocks

These exams are a great time to consider if your study methods, timing and exam technique are up to scratch before June.

"The student can look back and reflect on what went well, what didn't go well, how can I improve? What can I change? So they might actually get different kinds of strategies or coping tips from their experience if they reflect."

She advises parents to provide "reassurance and acknowledgment of the work that the child has done, that they even took part in the exams", which can help students who may be feeling less confident about how they handled it.

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Making the most of (and surviving) the Leaving Cert mock exams

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Time for parents to provide reassurance and acknowledge work the child has done

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Get ready for the Mocks: A teacher’s guide to smart study

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Smart study tips for the Junior Cycle and Leaving Cert Mock Examinations.

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Cycle Against Suicide HELP programme – Managing Exam Stress & Test Anxiety – Cycle Against Suicide

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Part of the Health Educators Helping Parents series from Cycle Against Suicide. Presented by Dr Michael Sweeney (Director of the Metropolitan Center for Cognitive Behavior Therapy, New York) in association with University College Dublin.

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Limerick Education Centre Continuous Professional Development Courses for Teachers

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Seachtain 1: Aimsir Láithreach Seachtain 2: Aimsir Chaite Seachtain 3: Aimsir Fháistineach Seachtain 4: Na Briathra Neamhrialta Seachtain 5: Réamhfhocail Seachtain 6: An Modh Coinníollach The course…

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4 tips for improving handwriting in Junior and Leaving Cert exams

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There is little that can be done to improve your speed at this point in the academic year, but there are quick ways to increase legibility

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Leaving Cert: last-minute subject-by-subject exam tips

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Teachers and experts share their best tips for how to best prepare for the exams

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Luke O’Neill: Mind maps, breaks, sleep and planning: How to maximise your chances of success in the Leaving Cert

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The exams are over in Trinity, where I teach, and in many other Irish third-level colleges. I completed correcting exam questions two weeks ago.

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Verifying you are human. This may take a few seconds.

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FREE ISPCC Exam Anxiety Webinars for Young People

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Meath Support News posted by Admin - News Author about FREE ISPCC Exam Anxiety Webinars for Young People on Family Support Meath.

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The Battle for Your Time: Exposing the Costs of Social Media | Dino Ambrosi | TEDxLagunaBlancaSchool

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Limerick Education Centre Continuous Professional Development Courses for Teachers

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Study Skills Webinar Series for Post Primary Students and Parents (1 of 3)

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Week 1 of 3: Content Explored: Enhancing the learning environment Organisational Skills Misconceptions about study Presenter: Kieran Sweeney is an accredited Post Primary based coach with experience…

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Limerick Education Centre Continuous Professional Development Courses for Teachers

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12 things to do to improve your Study & Mind-set habits: Building positive habits for the new school year

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Getting off to a good start with your students matters. This course demonstrates how to help students embed sound habits that stand the test of time. It outlines practical ways that teachers can…

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They are spending hours studying but still not seeing results

They feel anxious and stressed at the thought of studying

They avoid studying because of exam anxiety/fear of failure

They are burnt out with homework and study

Their exam anxiety makes it difficult to focus in exams

They want to succeed in their exams but anxiety is standing in the way

This 2-hour online workshop is specifically designed to support teenagers in managing and understanding exam anxiety. This unique online workshop is facilitated by Mary Bradley and The Shona Project. It was also designed by Mary, who is a teacher and mindfulness instructor, in consultation with Dr Alison Mc Fadden, Child and Educational Psychologist.

The workshop uses an evidence-based approach to help young people understand their anxiety and cope with anxiety in the run-up to exams.

It is special in that it draws strategies straight from Dr Mc Fadden's own research in test anxiety. Mary Bradley has over 10 years of experience working with teenagers and is a qualified meditation and breathwork instructor. Mary puts into practice evidence-based strategies in teaching teenagers how to relax their bodies and mind as they prepare for exams.

This workshop takes place online and provides students with some fantastic resources to use during and after the workshop. (Students are not required to have their mics or cameras on but interaction in the chat box will be encouraged)

Online 2-Hour Workshop

Combat Exam Anxiety: The Journal

Recorded guided sleep meditation

Recorded pre-exam meditation

Recorded muscle and breath relaxation exercise

Recorded breath relaxation exercise

Learning Outcomes

1. Increased Self-Awareness: Participants will gain a deeper understanding of their own stress and anxiety triggers, allowing them to recognize and manage these more effectively.

2. Effective Stress Management: Students will learn and practice a variety of stress management techniques, enabling them to cope with academic stress in a healthy and productive manner. This includes skills that can be used while studying/doing homework, before exams and in stressful moments during the exam.

3. Improved Study Skills: Participants will develop and enhance their study skills, including effective time management, goal setting, and organization, resulting in more efficient and focused study sessions.

4. Enhanced Test-Taking Strategies: Students will acquire practical strategies for approaching exams, managing time during tests, and addressing brain freeze to improve overall test performance.

5. Coping Skills Application: Attendees will be able to apply coping skills learned in the workshop not only to academic stress but also to other areas of their lives, promoting overall well-being.

6. Reduced Procrastination and Perfectionism: Participants will gain strategies to overcome procrastination and perfectionism, fostering a more proactive and balanced approach to academic tasks.

7. Optimal Motivation Levels: Students will develop the ability to maintain an optimal level of motivation, striking a balance between healthy nerves and managing the pressure of academic expectations.

8. Improved Focus and Concentration: Attendees will learn techniques to enhance their focus, memory retention, and attention span, leading to more effective and concentrated study sessions.

9. Positive Mindset and Self-Talk: Participants will cultivate an understanding of unhelpful thinking habits and learn the skills to overcome these, contributing to a more optimistic and resilient approach to academic challenges.

10. Better sleep: Students will learn skills to manage racing thoughts at night and what to do when they can't sleep.

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you've got this!  managing exam anxiety & working with confidence

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you've got this!  managing exam anxiety & working with confidence tickets

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You've Got This! Managing Exam Anxiety & Working with Confidence

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Eventbrite - The Shona Project presents You've Got This! Managing Exam Anxiety & Working with Confidence - Tuesday, 6 February 2024 - Find event and ticket information.

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The Science of Health and Happiness for your people

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The Science of Health and Happiness for your people

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This lecture is delivered Dr Jolanta Burke from the RCSI Centre for Positive Health and Psychology. It explores how wellbeing is not something you catch and keep - it is a journey, not a destination.

Watch 'Health and Happiness' here.

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Science of Health and Happiness Young People

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This lecture is delivered Dr Jolanta Burke from the RCSI Centre for Positive Health and Psychology. It explores how wellbeing is not something you catch and keep - it is a journey, not a destination. Watch 'Health and Happiness' here.

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From 20th Nov - 25th Nov, the deadlines, career news and events not to miss

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How to make a perfect for Leaving Cert/Junior Cycle study plan that works

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The CAO 2024 season is now in full swing. The application opens on November 6 and we are halfway through the busiest time of the year for open days. Many students around the country will now have had, or will soon be having, their one-to-one sixth year appointment with a guidance counsellor.

Students should now be in the middle or their research, finding and exploring courses. I often hear from students who are concerned that they have not found their perfect course and they don't know what to do.

Most likely there is no perfect course out there. It simply does not exist. There are probably a number of courses that any student would be happy in but each course will have some positive and some negative aspects. Focusing on finding perfection can often block us from looking at all the opportunities.

Applicants can list up to 20 courses on their CAO applications and each applicant should be aiming to get as close to this number as possible. After all, it is not possible for the CAO to offer an applicant a course that they have not applied for.

There are a number of tools which applicants can use in their research process. A good course search such as careersportal.ie will be very useful. This will allow students to search courses under different criteria, link to the college websites and save courses which interest them.

Another essential tool which is often underutilised is the CAO handbook. This book lists all courses which are available for application through the CAO as well as the rules, process and key dates which each applicant should be aware of. The CAO handbook is available to download from the CAO website, where there is also a useful interactive version available.

I am a big fan of the college prospectus. These have definitely gone out of fashion in the last number of years. Many are now only available online or students are redirected to the college website for more information. However, when they are still available they can prove an invaluable resource. It is so nice to flick through a book and come across an interesting course that you didn't know existed. They can also be really helpful for understanding the structure of courses which have a lot of options and choices built in. The prospectus often clarifies questions on such matters in a way the course search or website does not seem to capture. Where hard copy prospectus are available, contact the college via email to have one posted to you or pick it up at the open day.

When conducting course research, applicants should be aiming to find as many 'maybe' courses as possible at this time. The more courses an applicant can find, the better. At a later point in the process applicants can then consider the pros and cons of each of these courses and rate them in order of preference. If some courses naturally drop off the list at this stage, then so be it.

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Leaving Cert students - the perfect course does not exist, so stop looking for it as you'll miss other opportunities

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The CAO 2024 season is now in full swing. The application opens on November 6 and we are halfway through the busiest time of the year for open days. Many students around the country will now have had, or will soon be having, their one-to-one sixth year appointment with a guidance counsellor.

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Families are being urged to a take a 24-hour break from all smart devices today.

The annual 'CyberBreak' encourages people to put away their phones, tablets, computers and games consoles from 5pm this evening until 5pm tomorrow.

Internet safety charity CyberSafeKids, which is behind the initiative, said a recent survey it conducted shows that school children acknowledge that their use of social media and online gaming is excessive, but need help to learn how to switch off.

The study found that two-thirds of secondary school-aged students and half of primary school-aged children feel that they spend too much time online.

According to the survey of 5,000 primary and secondary school-aged students, one third of all children said they found it hard to switch off from games and apps.

The research also found that secondary school-aged girls, where social media is the dominant online activity, had a higher incidence than boys of experiencing negative feelings when they spend time online.

"Children of all ages need help in managing their digital health and wellbeing and taking a break as a family to reassess or reset the balance between our online and offline lives is exactly what our CyberBreak initiative is all about," said Alex Cooney, CEO, CyberSafeKids.

"Adults find it just as hard to "switch-off" from the online world as children do but we need to teach children from an early age how important it is to find a healthy balance between their online and offline lives and to help them understand how addictive some of the apps and games they're using really are," Ms Cooney said.

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Take a 'cyber break' - people urged to put away devices

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Families are being urged to a take a 24-hour break from all smart devices today.

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Chess.com - Play Chess Online - Free Games

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Play chess online for free on Chess.com with over 100 million members from around the world. Have fun playing with friends or challenging the computer!

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Checkers, variant of Draughts (drafts), is by far one of the most played board games in the world after Chess. Its a fun and challenging two-players game for all ages with friends. You can play it as a beginner or expert, for free or for money, on a checkers-board or online against a computer and even on your android phone, iOS or iPad.

Checkers rules (online / offline)

Checkers is an online or offline board game played by 2 persons, each one on a side. One of them with the dark pieces, and the other with the light ones. Opponents, in alternate turns, should not touch his opponent's pieces. All the moves must be made with one piece in the diagonal dark empty squares. A jump can be made only if the opponent's piece is in an adjacent filed, with the one immediately beyond is unoccupied. Once this piece is jumped (over it), it must be removed from the gameboard.

The players is not free to move or jump on all the game-board's squares, only the dark ones are used. If a square, in a diagonal line, is empty you are free to move to it. If you valid capturing possibility, you must take it because in most official rules (except some of them) capturing is obligatory.

Purpose of the game

To play and win a checkers game, in most of the variants, the player must capture all his opponent's pieces and remove them from the board. Or he must block them and prevent his enemy to make any valid move or capture. And the player with all his pieces being eaten or are being blocked and is not free to make a move, loses.

Simple pieces

A simple piece (men, also called pawn or stone) move only one square forward in diagonal lines, and capture any of the opponent's pieces by jumping to the empty square beyond it. A simple piece can make multi-jumps in one turn. A capture in a multi-jumps way is possible when finishing a simple capture you have another possible valid capture, then you can continue jumping. These captures can be done in the same line or in zigzag.

Kings

When a simple piece lands on a square in the last row starting from your side of the board, it becomes a king. A king is differentiated from a simple piece by placing an another simple piece on top of it. It acquires, then, more power with the ability to make backwards moves and captures. It's also free to make multi-jumps, the same way as simple pieces.

In other game variants like international draughts, a king can make a flying move any distance in a line of unoccupied squares, always diagonally. It can do so to capture an opponent piece by flying to any empty fields next to it. The captured pieces cannot be removed from the checkers-board until finishing the player's turn.

How to play Checkers online / with friends

Checkers is a game played, online or on a board, by two different colors pieces, generally black and white, one on each side. The strategy you have to develop with your 12 pieces on a 8×8 checkers-board makes all the difference. So, to play and win the game, the captures can be made by jumping over the valid enemy's pieces to be eaten. However, all moves must be in a diagonal line through the black squares of a board of 64 or 100 squares with the intention of capturing (eating).

There are many variants rules to play checkers online, with different gameboards and different number of pieces. The international checkers version " Polish draughts ", is regulated by the FMJD, Fédération Mondiale du Jeu de Dames. In this variant, the each player has 20 stone on a 10 × 10 board.

Checkers instructions and strategies

Checkers is a two players online game or on a board of 64 squares of 8×8 cells. The is set up so that every one has a black square in its lower left row on his side. The 12 pieces (of the same color) are set in the black fields of the first 3 rows. The player with the clear (white) chips stats the fist move, then the other player and so on, alternately. To win the game, you have to capture or block the opponent's pieces so that your enemy can not make any move.

When the game is considered a draw?

If the game is blocked and no one of the players can make a move.

If both players have only one single piece.

If the moves are repetitive and there is no way to force a win

When the game ends?

A checkers game ends when the player find himself in one of these situations:

When a player has no pieces to play with, all have been eaten by his enemy, he lose.

When a player cannot play with his pieces, all have been blocked by his enemy, he lose.

Checkers against the computer (online / offline)

The first program that the human has developed to play checkers against the computer is "Chinook". It is a computer program that plays English checkers. It was developed between 1989 and 2007 at the University of Alberta, by a team led by Jonathan Schaeffer and including Rob Lake, Paul Lu, Martin Bryant, and Norman Treloar. In 2007, he proved that the game necessarily ends in a draw between two perfect players.

Chinook's gaming algorithm provides a repository of openings, made of moves played at the beginning of grandmaster games; an algorithm for exploring deep variants; a move quality evaluation function; and an end position database of all positions with eight pieces or less. The evaluation function, which is manually optimized, is a linear combination of multiple position variables, such as the count of pieces and queens, the availability of unsecured promotion ways, or the locking of certain pieces. All of Chinook's learning has been developed by its founders, not through artificial intelligence tools.

Chinook is the first computer software to have taken the world championship title in a strategy game competition versus human players. In 1990, it gained the right to compete in the (human) world championship by finishing second after Marion Tinsley in the U.S. national championship. The English checker federations were at first opposed to the involvement of a computer in human competitions, but when Tinsley gave up his title in protest, the ACF and EDA created a new title, checkers against computer World Championship, and the match was played. Tinsley won it by four wins to two, with 33 draws.

Checkers Variants

Play draughts online

Draughts (meaning also Checkers) is definitely the best international board game of all brain games. Simple but challenging, it can be played for free or for money by beginners and adepts as well. You can play draughts online 2 players with friends or against the computer, on your android phone, iOS or iPad.

How to play draughts online / with the computer

Draughts (pronounced " drafts ", dame, dames, damas) is about the strategy you can develop on an 8×8 game board. Therefore, to win the game the captures can be made by jumping over the enemy's pieces. However, all moves must be in diagonal. It is played by two opponents with different colors generally black and white, one on each side. Most importantly, the pieces used are the king with other pieces called a stone, peón, pawn, men. On the other hand, the pawns that become kings will be called dames or ladies and will have the king's power. Moreover, you can visit this page to learn more about the rules and instruction

The draughts is a board game for two opponents. The game consists of moving the pieces diagonally through the black or white squares of a board of 64 or 100 squares with the intention of capturing (eating) the pieces of the opposing player passing over said pieces.

There are several modalities, with different boards and number of pieces. The international version, also called " Polish draughts ", is regulated by the Fédération Mondiale du Jeu de Dames ( FMJD ) and is played on a 10 × 10 board with two players with 20 pieces each. The normal pieces move 1 square vertically and if the edge is reached in the area of the enemy the piece will become a queen, which can be moved diagonally to any side the frames you want.

How to draw?

It can be tied if all the pieces are locked together.
If in case both players are left with a single chip.
If the game continued long (if the game is very long)

Draughts rules, instructions and strategies

The draughts is a game for two people in a board of 64 squares of 8×8 cells. The board is placed so that each player has a white square in its lower right.

Each player has 12 pieces of the same color (one white and one black) that at the beginning of the game are placed in the black squares of the three rows closest to him. The objective of the checkers game is to capture the opponent's chips or corner them so that the only moves they can make are those that lead to their capture.

It is played alternately. Start playing who has the clear (white) chips. On his turn, each player moves a piece of his own.

The pieces move (when they do not eat) a forward position (never backward) diagonally to the right or to the left, to an adjacent empty position.

How to win a draughts game

A game of checkers ends when we are in one of these 3 situations:

Loses who runs out of pieces on the board.
If the player makes a mistake 3 times, he loses.

If, when a player's turn comes, he can not move, since all the pieces remaining in the game are blocked, before this there are three rules depending on the style practiced:
Boards.
Loses who owns the next movement.
Win who has more pieces, the same number of pieces wins who have more queens/ladies and if the match is also tied in tables.

The player who has very few pieces can withdraw from the game.
The game can also end in tables if both players are left with a very small number of pieces so that by many moves that are made the game would not be resolved. The lady/queen always has priority to eat before any other card. Also, the lady moves only one frame after each capture. A normal piece can capture the lady.

Mathematical resolution of the game

On July 20, 2007, in an article published in the journal Science, 2 the mathematical resolution for the checkers game was found, with the result that of tables. That is, if both opponents always play the perfect game based on the complete and perfect analysis, the tables are guaranteed.

Chinook is the name of the software created by Jonathan Schaeffer, the first program that first played the draughts at the tournament level, reaching the world champion of the time, Don Lafferty, who finally resolved the development of the game towards a draw. Inescapably.

In this case, it was the 12 + 12 checker game. Chinook was never used for the international checkers game of 20 + 20 chips which is a game as difficult as chess.

Variations of Draughts

English Draughts

At a more anecdotal level, the pieces are usually red or black and white or ivory those of the other side.
They start black or red (dark).
The king move like a normal piece, diagonally, both forward and backward, eating in the sense of a normal lady.
It is mandatory to capture. The " blow " is made to the player who does not eat one of the chips (if a movement is made instead of eating, one of the chips that can be eaten is removed, otherwise if it has possibility on different sides the player must choose where to eat the case of the non-chosen side should be removed the tab not food).
Before two capture options, it is not necessary to choose the one that captures more pieces, or of more range. Yes, if we start a capture and can continue, we have to do it.
If a player can not move, he has lost.

Spanish draughts

Not like Czech draughts and with the board in the same position, the pieces go in the white squares. They can only kill diagonally for back and forth is called multiple movements
If a player can not move, he has lost.
At the official level, it is not blown (if a movement is made instead of eating, one of the chips that can be eaten is not removed).
The Checkers Game is developed on a board of 64 squares (8×8), colored white and black alternately (classic board) with the white lower right slot.
The board must be flat and not shiny surface, divided into eight equal parts in height and width (8×8) whose intersections give rise to the 64 squares of the board.
The pieces, called pawns, may be made of wood, plastic, bone or ivory, 12 for each side, white and black.
You play on the white squares of the board, leaving the large diagonal or main diagonal to the right of the player (lower right corner of the board).
The board is numbered in the following way: It is counted always from top to bottom and from left to right and only the white squares are numbered. Thus the first white square in the first row will be number 1 and the last white square in the last row will be number 32. This numbering will be the one used for the representation of items, positions, studies and in general everything related to the game nomenclature.
The 12 white pawns are placed on squares 1 to 12 of the board and the 12 black pawns on squares 21 to 32.
Each color is driven by a player. The first move must always be made by the player with the white chips.
The movements of the pawns are diagonal, one square and in the forward direction, that is, towards the opposing field.
The movements are made alternately, one per player.
" Piece played, the piece played ". If a piece is played, it must be played if the movement is possible.
If a pawn reaches the opponent's baseline (1-4 white, 29-32 black), it becomes a queen, crowning it with another pawn.
The lady also moves diagonally, but back and forth, being able to go through any number of squares if they are free.
The lady can not jump two pawns together or a pawn of her color. In case of a pawn of another color see the capture of pieces.
If a pawn is in a diagonal square next to another of the opponent, the back one being empty and in turn, he can jump over it to the empty square, removing him from the board.
If after a jump, the pawn reaches a square in the same conditions as the previous one, it can continue jumping and so on as many times as this is possible (multiple captures).
If a lady is in turn and on the same diagonal with an opposite piece behind which there are empty squares, she can jump this until she is in any of the empty squares.
If after making the previous jump you find another diagonal with another piece in the same conditions, you can continue the jumps as many times as this is possible (multiple captures).
In multiple captures, on the same diagonal you can jump twice over the same piece.
A capture movement does not end until all possible jumps are completed. Only then can the captured pieces be removed from the board.
Capturing is absolutely mandatory. If a player has not noticed a capture, he should be warned.
In case of competition, if a game is shown that after a certain movement the rules have been violated, it must be repeated from the infringing or annulled movement, as agreed by the jury appointed for that purpose.
Law of Quantity: It is mandatory to capture as many pieces as possible.
Law of the Quality: To the equal number of pieces to capture, it is obligatory to capture to those of greater quality, lady before pawn.
A game is considered lost when a player: He loses all his pieces.
It has pieces, but touching it has no possible movement (c).
Leave the game.
In competition, exceed the scheduled time without making the number of moves agreed.
In competition, if so decided by the jury or judge of this for not obeying the player any of the rules of the game or tournament.
A game is considered tied when: The players remember.
When exceeding the number of plays scheduled for finals that must be won in a maximum of moves.
When the same position is given three times, the same player being the one in turn to play and so claim.
Movement limit: Forced (3 ladies with main diagonal against a queen): Maximum of 12 moves (24 moves) including the final capture movement.
Kick pawn (2 maids with dp and a pawn in Box 2, against a lady and pawn in box 9, on the contrary for black): Maximum of 32 moves (64 moves) to achieve and win the game, become lady's pawn or capture the opposing pawn.
In competition, any dispute or controversy over the application of these rules will be resolved by the jury appointed for that purpose. Example of the Law of Quality: the black pawn must eat the white pawn and queen, instead of the 2 white pawns

Russian draughts / Shashki

The Russian draughts are the same as the pool checkers with the difference that if in the middle of a capture you reach the last row you crown and you continue the capture as a lady and that the white ones start. It is played in parts of the former Soviet Union and in Israel they have different game modes.

Poddavki

A variant of the Russian draughts in which, using the same rules, the objective is reversed: the one who manages to run out of pieces or have the ones blocked has won. Generally, these lose/win versions are practiced in almost all checkers games, but not They are considered more than just entertainment. However, in Russia, this variant not only has its own name but also enjoys prestige and championships are held in the same way as with the Shashki variant.

Turkish draughts

The " Turkish draughts ", whose original name is " lady ", are played in the same areas as the Russian draughts and in Turkey. They are the most different of all the variants.

The board is eight by eight squares. Each player has sixteen pieces, which are placed, at the beginning, in the second and third row closest to each one.

The pieces move orthogonally, one position forward or sideways, not backward.
It is captured by jumping, also to the sides or forward.
The captures are chained. As captured, the captured pieces are removed.
When a piece reaches the last row, it is crowned queen.
Queens move any number of empty positions forward, backward or sideways.
The queens capture the same as the normal pieces, but they can capture separated pieces of them by a line of empty squares and go to any last square of the captured piece, following a line of empty squares.
Capture is mandatory. It is necessary to capture the maximum number of pieces.
Win who captures all the pieces of the opponent immobilizes it or leaves it with a single piece against, at least, a queen.

Chinese checkers

This is a peculiar variant of the draughts, played between 2, 4 or 6 players, each with a different color. The board is also squared (in the case of playing 6 players the board is hexagonal) but with many more squares.

Each player begins the game with his pieces in the region of one of the vertices of the board and his objective is to transfer all his pieces to the region of the opposite vertex.

The movement of the pieces is the following: in each turn, the player moves a single piece, either by moving the piece towards an empty adjacent square, or by jumping on other pieces, either his or another player's. The jump can be done as long as the final square where the piece is going is empty, and just like conventional draughts, multiple jumps can be made. In this game, pieces are not eaten, they simply move by jumping over each other, it is interesting to make movements of several jumps, as the pieces arrive before the opposite vertex.

The player who places all his pieces in the region of the opposite vertex wins before anyone else.

No player can enter any piece in the opposite region until they have removed all their pieces from their own region.

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Frequently asked questions FAQ:

What is the meaning of Draughts?

If you search the meaning of draughts in Google, it will probably return you the word "drafts", which does mean the same thing. Draughts is a two players board game. To play draughts, you need a board of 8×8 squares and twelve disc-shaped pieces, some times called pawns.

How to play Draughts?

The game of draughts is played by two persons. First, you need to have a draughts board of 8×8 squares and each player must have twelve pawns. Any one of players can make the fist move. The goal of the game is to eat all opponent's pieces or neutralize them so he can't make any move.

What are the rules for playing Draughts?

Draughts rules are simple. To win the game, you have to place your pieces on thark squares of the first 3 rows if you choose the white pieces. The pieces move to a forward square of the same color (but never backward) diagonally to the right or to the left, to an adjacent empty position.

What are the moves of draughts?

The moves in the draughts game are always to a forward diagonally empty position. When you want to eat a opponent's piece, you have to jump over it to an empty square and take it off from the board game. If one off your pieces arrive to the final row of the board game, it acquire more power and become able to move backward (but always one square a time).

What is the difference between checkers and draughts?

Checkers and Draughts are the same thing, They also mean drafts, "Damas" in spanish, and "Jeu de Dames" in french.

Similar games to Checkers

Federations

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Play draughts online against the computer for free on your Pc, android phone, ios or iPad..

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If you are looking for a fast scrabble game to play online, this place is for you. It is so easy to access the game that you do not have to log in or register. Evaluate well all the letters displayed down on the table and create small or long words that have meaning.

Start from the center with the purple star and then occupy the other stars to receive as many bonus points. This way you will improve your ability to play scrabble both online and in real life with your friends. It's a good free way to educate yourself and have fun in front of your computer.

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If you are looking for a fast scrabble game to play online, this place is for you. It is so easy to access the game that you do not have to log in or register.

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Listening Meditation | Louise Shanagher (Adults)

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Inviting young people, aged 16-25, across the UK and Ireland to explore how tech can be used to tackle some of society's biggest issues.

No matter the background. No matter the qualifications.

What we're looking for?

The best 24 teams will receive once-in-a-lifetime mentoring opportunities, and the chance to win cash prizes of up to £10,000 as well as their own Samsung tech!

Phases of the competition:

Phase 1 (Apply): 14th September-18th December 2023 - Young people from around the UK & ROI submit their tech-for-good ideas into the competition.

Phase 2 (Refine): 6th February-31st March 2024 - 24 shortlisted teams (12 per age group) attend specialist workshops to develop the design of their idea and receive mentoring.

Phase 3 (Pitch): 24th April-10th May 2024 - 10 finalist teams (5 per age group) attend additional workshops to further refine their idea and learn how to build a pitch deck and confidently pitch their product.

Final Pitch Event and Awards Ceremony: where the winners and runners up from each age group will be selected will take place between 13th May - 30th June 2024.

.

What's included?

Shortlisted students will be introduced to experts in the fields of , , and marketing in their workshops and mentoring.
The resources provided as part of the competition are linked to the following subjects:

School/college:
Careers, PSHE, D&T, ICT, Science, Media Studies, Economics, and Business Studies

All design and media-based subjects & all technology-based subjects and more...

Simply pass on the self-directed resources to your students OR run the Solve for Tomorrow Competition 2023/24 in Enterprise or extra-curricular sessions. Resources include:

Teacher Guide that supports you in delivering the various resources

to tell students all about the opportunity

Competition Entry Pack walking them through the steps of the Design Thinking process - used by designers around the globe - and details on how to enter the competition/FAQs

Young people will build the skills to design the future and gain unique experiences to set them apart in their careers and their future applications, ultimately expanding their horizons.

Don't just take it from us...

The competition

Can you imagine a world where tech is used as a force for good to improve Education, Sustainability, Equity, Diversity & Inclusion, or Health & Wellbeing?

All you need to do is:

2) Download the resources and share the Competition Entry Pack with your students

3) They can enter individually or in a team of up to five

4) Enter their idea between 14 th September and 18 th December

Once-in-a-lifetime prizes up for grabs for all shortlisted applicants!

The best 24 entries will be chosen to take part in a series of workshops and mentoring in the new year, helping to take their ideas to the next level. With equal opportunities to win across two age categories: 16-18 and 18-25.

1) First prize - £10,000 cash prize and 3 months expert mentoring for both 16-18 and 18-25 age group winners, plus industry connections and networking opportunities!

2)Runners up - £1,000 cash prize, plus 3 months expert mentoring for both the 16-18 and 18-25 age group winners.

3) All Shortlisted Entries - 121 mentoring from industry-experts and Samsung employees, providing valuable experience and talking points for CV or job interviews.

Full terms and conditions are available here.

So, make sure your students get the memo. All of them have the opportunity to design the future!

Don't forget we have lots of other resources to help you teach exciting lessons. Check out our full list of initiatives

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Samsung Solve for Tomorrow Competition 2023/24 - National Schools Partnership

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Inviting young people, aged 16-25, across the UK and Ireland to explore how tech can be used to tackle some of society's biggest issues. No matter the background. No matter the qualifications. What we're looking for? Tech-based solutions. Around one of the four themes: Education, Sustainability, Equity, Diversity & Inclusion, and Health & Wellbeing.

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The National Framework of Qualifications (NFQ) places all qualifications on a framework from 1-10 and allows those considering education, especially further and higher education, to understand where a qualification sits in relation to others.

It also offers an easy way to get a sense of the depth of learning which will be achieved in a particular course. In general terms, the higher the number, the better the qualification.

For students who are completing the Leaving Cert and hoping to apply for further or higher education, having a general understanding of the NFQ will help them understand how certain courses can be used to access alternative entry routes to higher education or careers. It provides a clear path through which educational journeys can progress. The framework can be viewed as a ladder, students can work their way up this ladder regardless of the step from which they begin.

As students begin to research courses, they will see terms such as Level 8, Level 7, Level 6 and Level 5. Leaving Cert students mostly progress to Level 5, Level 6, Level 7 or Level 8. Level 9 and 10 are master's and PhD courses, which require a student to have already completed a Level 8 degree for entry. The CAO allows applicants to apply for courses at Level 6, 7 and 8, although there are also other routes to these qualifications.

The CAO form allows applicants to apply for their Level 8 (honours degree) choices and their Level 7/6 (ordinary degree/higher certificate) choices separately. School-leavers generally enter Level 5 qualifications, such as a one-year post Leaving Cert (PLC) course, through the further education system. Applicants apply directly to the further education colleges for these courses. As a result, school-leavers can ensure that they have a minimum of three offers to choose from next autumn.

When people think of a traditional university degree it is a Level 8 they have in mind. These are normally four years in duration, but can also be five or three years. In general (as there can be exceptions to every rule), a Level 8 degree is required before a student can progress to postgraduate study, such as a master's or PhD.

To gain entry to a Level 8 programme using Leaving Cert results, an applicant must hold at least two H5 grades and other necessary entry requirements for a course and achieve the minimum points. This can be difficult. Students who may not be able to achieve points requirements through the Leaving Cert can use the NFQ as a ladder. Their Leaving Cert results will dictate what step or level they begin at, but they can work their way to the top.

Aoife Walsh is a guidance counsellor at Malahide Community School, Co Dublin

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Leaving Cert students - here's what you need to know about National Framework Qualifications (NFQs)

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The National Framework of Qualifications (NFQ) places all qualifications on a framework from 1-10 and allows those considering education, especially further and higher education, to understand where a qualification sits in relation to others.

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Coping with fear of life after the Leaving Certificate

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Coping with fear of life after the Leaving Certificate

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How to handle fear about the future: A guide for year 12 students

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Knowing what to do after Year 12 can feel pretty stressful. Here are some tips for handling fear about the future.

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A safe place to chat anonymously, get support, and feel better.

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Helping others makes us feel good

It also makes other people feel pretty good too! Volunteer with ReachOut and make a difference.

40% of young people experience mental ill-health

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Sign up to our newsletter and get mental health and wellbeing info, tips and stories straight to your inbox.

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A safe, online place to get information and support to help you and your teen feel better.

Hi, what would you like to do today?

40% of young people experience mental ill-health

Support ReachOut by donating to our critical services today.

ReachOut makes things easier

A whole-school approach to student wellbeing that's credible, flexible and free.

Hi, what would you like to do today?

40% of young people experience mental ill-health

Support ReachOut by donating to our critical services today.

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A Safe Place to Chat Anonymously, Get Support & Feel Better | ReachOut Australia

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Connect with other young people and find support that works for you. ReachOut helps you deal with stress, anxiety, depression, and whenever life doesn't go as planned.

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Students may feel overwhelmed. They may say they don't know how to prepare for State exams and may think they are the only ones in this situation.

There is enough time ahead to reach potential but it is important to start immediately.

Students often report that they intend to start studying on Monday, next week, after the mid-term or after Christmas, but unfortunately this goal can be continually delayed.

My advice to a student who has trouble getting started is to start today. Start small and plan exactly what is to be achieved by the end of the study session. This will help motivation, allow students to keep track of what they have achieved and improve grades.

It is easy to get wrapped up in the mountain of work that is ahead of us but for many this quickly becomes overwhelming. Students should try to focus on small achievements, to think of each segment of work as a little win.

At the end of every segment of study, students should acknowledge what they have learned. For example, 'I now know this quote by heart which I didn't know before I started.' or 'I can now draw that diagram.'

Each of these achievements will add another mark or two if they come up on the paper in June. It is the student's job to collect as many of these segments as possible over the next academic year.

While it is important to have a plan, this does not mean a rigid timetable, laminated and colour coordinated. A loose guideline can work better. Students should be aware of what they are going to work on before the study session begins, as otherwise, precious time can be lost to flicking through text books and indecisiveness.

The approach should be based on content and not time. It is very easy to fall into the trap of saying, 'I will study this subject for half an hour' but it is easy to spend that time sitting at the desk, looking at your phone or out the window. Walking away from a study session that looks like this will do nothing to increase motivation - it only leads us to feeling that we are getting nowhere. Instead, create goals that are more specific. 'I will learn this verb' or 'I will create a mind map for what I would write if this question comes up'.

Having a plan and tackling what is ahead, one small piece at a time, can really help with overall productivity, as well as keeping stress levels low.​

​Aoife Walsh is a guidance counsellor at Malahide Community School, Co Dublin

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New Leaving Cert students - start studying today, and set small achievable goals

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The Leaving Cert year is a challenge at the best of times, but the class of 2024 will have a greater challenge given that most did not sit the traditional Junior Cycle exams because of Covid.

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School, finding a job and managing money can be stressful for everyone and it's tricky to know what to do. We've put together some tips to help you out.

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The ACE technique to ground your body and engage with your surroundings

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The ACE technique to ground your body and engage with your surroundings

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If you are an exam student this year, it is vitally important to remember a few things to help in your preparation:

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If you are an exam student this year, it is vitally important to remember a few things to help in your preparation:

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You are not alone  Exams can be a stressful time for students of every ability

Life is full of ups and downs. We all have good days and bad days

Remember to stay calm. Practise the 2:1 Breathing Technique in the next post for a few minutes each day. It will make a difference

Perhaps most importantly Believe in yourself and your ability to get through your upcoming exams successfully

You can do it!

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Navigating the last few days leading up to exams

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Navigating the last few days leading up to exams

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AS this year's Leaving Cert approaches, many students will be trying to do some last-minute revision and preparation for the exams.

Maintaining focus over the coming weeks will be a challenge for many as the stress and fatigue of months of hard work can take their toll. However, with careful planning and preparation, students can achieve quite a lot in the short space of time that is left, and remain focused, calm and motivated.

Success for some will be achieving high grades, for others it will be passing the exams, success is relative to the individual.

However, taking the time to prepare for the exams in a realistic way will allow each student, regardless of the results they want to achieve, to be as ready as possible.

When it comes to revision, many students try to focus on certain subjects and decide what they will revise when they sit down to study. This can create a lot of anxiety as it can be difficult to focus on one particular topic at a time, especially when the pressure of the exams starting soon is taken into account.

This allows students to focus on the key topics that they need to focus on and identify areas that they could improve on. This method gives young people a sense of control over what they will be doing over the coming days and reduce the amount of stress they might feel.

Whenever exams are approaching there is a tendency to think that we can cram a lot of work into the last few days. Although a lot can be achieved, thinking that it will be possible to revise everything in each subject in a short space of time will result in increased stress and anxiety and will also become counterproductive. When we try to do too much in a short space of time our brains are incapable to retaining the large volumes of information, we are trying to force it to remember.

This results in students feeling that they can't remember what they have tried to revise and makes studying feel like a waste of time. By setting realistic goals for each area of revision, students will get value for the time they put into revision as they will retain more information. This will also help build self-belief and momentum as when we feel like our efforts are helping us to progress towards our goals, we will become more focused and motivated.

Not many people have the capacity to sit and read a textbook and retain the information. This is known as passive revision and many students become extremely frustrated when they attempt to read over textbooks or notes and find that what they are able to remember is very little.

Active learning requires students to revise in a way that allows the to study the material they need to learn and also use that information in a practical way to reinforce the learning.

This will show how much they have learned but will also allow them to identify areas that they need to go back over again. This method is more productive and gives students an important sense of progress in return for the effort they are putting in.

Over the coming weeks students will experience some inevitable ups and downs. The pressure of the upcoming exams as well as months of hard work will have an affect and many students will feel exhausted at times. Some days it might be difficult to find the motivation to revise. This is normal and when it happens its important that young people don't become overly critical of themselves.

Many of us believe that to achieve anything we must first be motivated and then take action. However, in most cases to find our motivation we must first take action. On the difficult days students need to try and take some positive action, even the smallest amount of revision on these days can give a sense of achievement and help students persevere when it is difficult to do so.

All of us have a tendency to compare ourselves to others, more often to not in a negative way. Students often fall into the trap of comparing themselves to friends and classmates and feel like everyone else is doing more than them.

There will be challenges over the next few days and weeks for students, however focusing on the positive actions they can take will allow them the best chance of achieving success.

Alan White is a second level teacher, 6th Year Head and wellbeing author at Bishopstown Community School. He also facilitates wellbeing workshops for companies and organisations. For more information visit www.changeswellbeing.ie linkedin Alan White or facebook Changes Wellbeing

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How to navigate the last few days leading to the Leaving Cert and Junior Cert exams

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AS this year's Leaving Cert approaches, many students will be trying to do some last-minute revision and preparation for the exams. Maintaining focus over the coming weeks will be a challenge for many as the stress and fatigue of months of hard work can take their toll.

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Taking Time Out | Observing Our Thoughts

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With just four weeks left until the Leaving Cert exams begin, it's important for candidates to make the most of their study time and to focus on effective strategies that will help them to succeed.

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How to make the most of study time in the final weeks before Leaving Cert exams

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With just four weeks left until the Leaving Cert exams begin, it's important for candidates to make the most of their study time and to focus on effective strategies that will help them to succeed.

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For many Leaving Cert students, school days are almost over and the stark reality of sitting English Paper 1 at 9.30am on Wednesday, June 7th, is staring you in the face. You may be feeling anxious, even overwhelmed. But there is no need to panic.

Even if you think you are sunk and have not applied yourself throughout the year, that need not spell disaster if you approach the next few weeks calmly and strategically. There is still time to improve greatly on your potential grade performance - but there are some important pointers to keep in mind in the run-up to the exams.

Do map out your last few weeks of study

Allowing for gaps between exams after the first week's papers are completed, you can clock up many hours of high-quality revision before you sit the last paper.

Firstly, print out your exam timetable from the examination.ie website. Working backwards from your last paper, map out exactly when you are going to tackle every single question on your study plan.

If you don't have one, and are using past papers as a guide, draft one right now. You may be surprised to realise you can still cover the majority of your course curriculum if you punch in a solid day's work.

Study is most effective if you write short summaries of key points on each question on to mind maps, which you can review the evening before each exam.

Practise writing out the answer to a past question within the time you will have on the day of that specific subject. Do no more than three hours study across four questions before taking a break for at least an hour. Keep yourself hydrated with water. No sugar highs, because they play havoc with your capacity to concentrate.

Don't focus all your effort into your weak areas

It might seem like the smart approach to focus only on your weak areas or subjects. That is important, but don't neglect areas that you think you already know.

Remember: doing well in examinations is 50 per cent technique and 50 per cent knowledge of your subject. You have absorbed many times more information over the past two years than you could ever present in your Leaving or Junior Certificate.

Do put a big focus on exam technique

The next few weeks should be about fine-tuning your answers in line with the marking schemes, published by the State Examinations Commission ( examinations.ie).

These are a vital resource as they will show you exactly what the teacher marking your paper will be looking for when they bring up your exam script online on their PC on a hot afternoon in July.

Two students with the same amount of information on a topic may get radically different grades, depending on how each present the information to the correcting teacher.

Timing is also crucial. Estimate how long you have to work on each question. Practise doing this with a watch in preparation for the real exams.

Don't go into more detail than needed

Four or five key points are more than enough for most topics - and will get you more marks than more detailed answers with just one or two points. The detail of your answer to any particular portion of a question should be in proportion to the numbers of marks available for that section.

When you sit down to read your paper on the day of the exam and select those questions you will attempt, four or five key words as rough work at the back of the answer book are all you will need to structure your answer to any question comprehensively.

Once you get started, you will find that the information starts to fall into place in your mind. Therefore, you should reduce your recall triggers to no more than a handful of points or key words on any topic.

Do use stress to redouble your motivation

The best way to rid yourself of the stress you are probably feeling right now is to get stuck into a solid study routine. Sitting around worrying about how you are going to get through the exams will get you nowhere. Use the stress you are feeling to help to maintain your focus over the coming weeks.

Minimise distractions. Stay away from social media. Turn off that phone. With the right focus, you might surprise yourself by what you can accomplish. If, however, exam stress becomes a real problem for you, consult your family doctor, who will be able to help you deal effectively with it.

Don't wait for someone to tell you what to do

School days and the support your teachers have given you over the past 14 years or so are over. The next month before the exams, and the study periods in between them, is more than enough time to pull all that you have learned over the past two years together, to practise presenting your knowledge in the most exam-friendly manner, and to strengthen your weak spots.

It's also possible to do this while living a balanced lifestyle, exercising and eating well and giving yourself the occasional treat to recharge the batteries and keep up your energy levels. A detailed plan is a good place to start.

Do get a good night's sleep

You must aim to be in the best shape possible when the day of each element of the exam arrives. Don't stay up too late to the point where you're exhausted in the morning. Do everything in moderation. Exercise and downtime are a great antidote for stress.

Don't forget about support available from your teachers

If you feel unsure of your capacity to answer a particular question, contact the relevant teacher and ask them for help. Most will be more than happy to help out as they are still in school working with non-State exam students.

They have huge experience of preparing students for exams as well as having taken a few in their own time. Don't be tempted to seek last-minute grinds if you run into trouble with a topic or subject. Go into school and ask your teacher to explain it to you. If your teachers are still offering either formal or informal classes, tap into their expertise. There are also very good sources of online help.

Do seek support from your parents - your family will always be there for you

The best advice I give to parents at this stage is to just listen. There's no point pretending to be an expert. What they need at this highly stressful time is someone to listen to them without criticism.

If you show your child trust and unconditional acceptance, they may tell you what they are really feeling. Having given them your listening ear, you can ask them whether there is anything you can do to help them improve their performance in their examinations.

It may be as simple as being at home more to ensure a calm, quiet atmosphere in which they can study more effectively.

[ 'I worked harder in fifth year than in sixth': How to get 625 points in the Leaving Cert ]

Don't take part in any activities that will knock you off stride on the final lap

Remember, performance on the day of the examination is determined by physical, psychological and emotional wellbeing, as well as preparedness in the subject material.

Those facing into the stressful conditions of examinations need regular physical exercise through sport, walking, jogging or swimming.

As always, you need to avoid alcohol and drugs; not an easy task given the peer pressure on your age group.

Given the levels of energy required to perform to your potential across seven subjects over three weeks, you also need to maintain a nutritious, healthy and balanced, diet, avoiding excessive sugar intake and junk food.

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One month to the Leaving Cert exams: the dos and don'ts of the final countdown

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For many Leaving Cert students, school days are almost over and the stark reality of sitting English Paper 1 at 9.30am on Wednesday, June 7th, is staring you in the face. You may be feeling anxious, even overwhelmed. But there is no need to panic.

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Free Mindfulness Stress Reduction Course for Exam Students

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Free Mindfulness Stress Reduction Course for Exam Students

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As exam season is approaching rapidly and stress levels can be high amongst students, a free online mindfulness based stress reduction class for students ages 14-18 will run on Tuesday the 25th of May at 7.30-8.30pm. Included in this course will be tools and techniques to reduce stress, anxiety and low mood around exam times. There will be meditation, breathing practices & fun exercises that encourage wellbeing not only around exam times but that students can use in everyday life.

The facilitator is a a qualified mindfulness and positive psychology expert who has trained with the Irish mindfulness academy and has been practicing mindfulness for 4 years.

Parents of students interested can sign up via email or directly through the website www.mintinnmindfulness.com or if there are any questions please email: info@mintinnmindfulness.com.

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Prayer for the Start of the new school year

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Prayer for the Start of the new school year

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Benefits of Journaling | Wellbeing Session

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A safe place to chat anonymously, get support, and feel better.

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Helping others makes us feel good

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A safe, online place to get information and support to help you and your teen feel better.

Hi, what would you like to do today?

40% of young people experience mental ill-health

Support ReachOut by donating to our critical services today.

ReachOut makes things easier

A whole-school approach to student wellbeing that's credible, flexible and free.

Hi, what would you like to do today?

40% of young people experience mental ill-health

Support ReachOut by donating to our critical services today.

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A Safe Place to Chat Anonymously, Get Support & Feel Better | ReachOut Australia

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Connect with other young people and find support that works for you. ReachOut helps you deal with stress, anxiety, depression, and whenever life doesn't go as planned.

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There is more than one way to reach your goal 🙂

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There is more than one way to reach your goal 🙂

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I have accompanied young people through their Leaving Cert journey for over 20 years and the examination is always a stressful time, even for the most complacent students. During 'the Covid years', the introduction of predicted grades helped reduce the anxiety levels of many students, as the results didn't come down to one exam. However, this year, with the reintroduction of the traditional format, anxiety levels are back up to pre-Covid levels.

I spoke to a sixth-year class recently and the stress in the room was palpable. It was a stark reminder of the Leaving Cert's psychological impact on young people. They told me that their anxiety had been around for months, and they did not expect it to subside until the college offers arrived in mid-August.

The point is raised year on year about how a cost-benefit analysis of the examination process needs to happen because of its impact on young people. Despite the opportunity of the forced pause brought about by Covid, it seems that the government and policymakers are just not listening.

Some might suggest that taking a person-based approach to the Leaving Cert is more evidence of adults attempting to remove stress from young people's lives and students' high-stress levels are symptomatic of their lack of resilience. But I disagree. The stress caused by this exam is not getting worse because young people are less able - it is because its perceived importance has hugely increased in recent years.

It is important to recognise the shift in expectation and pressure. Up to about eight years ago, 350 points in your Leaving Cert was 'average' and considered a decent result. But now it seems 500 points is the new target. Why has this happened? Some might blame CAO point inflation, but I see it as a reflection of the meteoric rise in our collective expectations of our children and the exponential pressure on the school and family systems to produce 'results'.

Over the last ten years, our expectations of young people have continued to rise, which has had a significant effect on their mental health. Adolescence has become an 'apprenticeship for adulthood'. Adults now seem to view all adolescent activities as an 'investment', which must produce a 'pay-off' in adulthood, resulting in more and more children expressing higher levels of stress and far fewer accounts of carelessness and joy.

This shift in focus is evident in the language we use. An example of this is how the word 'average' has become synonymous with 'substandard'. Average by its definition is where most of us will be, so if we make average substandard, then we consign the majority of people to a position of discontent.

So why has this expectation shift happened? I believe it's a combination of several factors.

Firstly, we now live in a hyper-comparative culture fuelled by social media. So, when someone is taking a state exam, they will be acutely aware of how much preparation others are doing and know their results will be shared online. This exposure cranks up the pressure to perform. The size of the audience who will scrutinise your performance is nearly always a factor in the perceived stress of the task.

Secondly, because most people have access to the biggest library in the world at their fingertips, it's believed there can be no excuse for underperforming. If you have access to these resources but fail to perform, then it must be due to laziness or inability, two unflattering outcomes.

Thirdly, the level of investment in our children has changed in recent years. The finances and time that goes into grinds, tuition fees, Irish college and so on mean there is an expected 'return' on these investments. Parents, sometimes unwittingly, can add to the pressure that young people are experiencing. The expectation that every student will be progressing to third-level education and the academic snobbery around what university or third-level course you end up doing is also an unspoken pressure. The number of students enrolled in third-level institutions rose from 209,000 in 2014 to 245,000 in 2020, an increase of 6% from the previous year. According to the Central Statistics Office, rates of third-level education in Ireland are higher than the EU average, with 58% of 25-34-year-olds holding a tertiary level qualification in 2020, compared with an EU average of 41%.

Fourthly, there is the 'tyranny of choice' regarding third-level courses. When I left school in the mid-90s, my results record suggested that the options of medicine or law were not in the offing. With those options ruled out, I had the choice of a 'trade', joining 'the bank', becoming a Garda, nurse or fireman, or studying arts, business/ hospitality or computers. It was a pretty limited set of choices compared to what is on offer now. As it happened, I was too short to join the Gardai, too scared to be a fireman and I was useless with my hands, so a trade was a non-runner. Also, as I was not considered 'academic', college or university was not advisable, so I decided to do mental health nursing.

Over the following 20 years, I completed a graduate diploma, master's degree and a doctorate in mental health. The sea change was that I finally got to study something that interested me, revealing that the 'not academic' label was not accurate - I just didn't feel motivated by the academic material that was on offer.

I have taught mental health nursing programmes in UCD, TCD and more recently, in the newly established SETU. But if I were applying to do mental health nursing today, I would not get in based on my 1995 Leaving Cert results. I achieved 310 points, which my parents and I were delighted with, considering how little study I did in preparation for the exam. But it would still fall short of the 441 points needed to do mental health nursing in 2022.

Surely achieving a CAO point target that you set yourself is not an accurate example of success. Likewise, falling short of that target by a small number of points is not indicative of failure. Also, one's appetite and suitability for a chosen career should be considered and not just someone's ability to perform in an exam.

Many sixth-year students I've spoken to believe that achieving '9/10' of their pre-set goals is a success. But with such a narrow window of success, it means that everything below '9' is a failure. This outlook lacks perspective and does not consider success and failure to exist on a continuum with varying degrees of success and failure.

Before meeting the sixth-year students last week, I had planned to do a talk on maintaining well-being in the build-up to the upcoming exams. But when I entered the room, it was clear that many of these students would much prefer to use the hour to revise potential exam material than be stuck in a room with me talking about 'wellbeing'. So rather than lecturing them about the importance of taking regular breaks, getting a good night's sleep and going for walks, I went off script to give some perspective. I explained that the amount of stress created by this exam process does not reflect its lifelong importance and reassured them that there were many ways to achieve the career of your choice. I told them not to despair if things don't go the way they wanted and reminded them of the 'sat nav principle': just because you miss a turn doesn't mean that your destination has to change, only the route'.

The students listened to what I said and asked follow-up questions, but I expect the Leaving Cert will remain one of the most significant events in their life because the rest of the world is telling them so. However, if they eventually find themselves in a career they enjoy, perhaps they will look back and see how their worldview has changed in time. Or even better, they will be reminiscing to the young person about how much easier they have it now as they explain as they were one of the last groups to do the dreaded Leaving Cert.

Dr Colman Noctor is a child psychotherapist

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Dr Colman Noctor: Leaving Cert students, there is more than one way to reach your goal

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I have accompanied young people through their Leaving Cert journey for over 20 years and the examination is always a stressful time, even for the most complacent students. During 'the Covid years', the introduction of predicted grades helped reduce the anxiety levels of many students, as the results didn't come down to one exam.

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Dolores O'Riordan's 'Dreams'-Irish Women in harmony

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Dolores O'Riordan's 'Dreams'-Irish Women in harmony

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STEPS Engineering Your Future Transition Year Work Experience programmes is coming up. There are two programmes which may be of interest.
Virtual Work Experience (Oct 24-28th 2022)
This online programme is open for applications until 19th October. Only Transition Year students are eligible. Students can apply at the link below:
https://www.engineersireland.ie/Schools/Get-involved/Engineering-Your-Future/Engineering-Your-Future-Virtual-Work-Experience
The programme is free and is entirely online.

The programme will run from Monday 24th to Friday 28th October, you can work at your own pace through the online modules.

Recorded webinars and videos from Irish engineers are included in the programme.
STEPS Engineering Your Future (STEPS EYF) in person/hybrid programmes
STEPS EYF is an engineering experience programme that gives Transition Year students a hands-on, fun and practical insight into engineering at third level and as a career. During the programme, which is run over three to five days, students attend interactive talks and presentations; get hands-on experience with group-based activities; visit local industry and meet engineers at various stages in their careers. STEPS EYF is coordinated by the Engineers Ireland STEPS programme and is hosted by third-level institutes and industry around Ireland. In 2022 we ran 22 programmes in locations all around the country and online and over 520 students participated.

If you would like receive an email when the STEPS Engineering Your Future programme opens for applications in 2022 please add your email at the link here: https://bit.ly/3NV45Su . Applications for the programme will open in November 2022.

At least two programmes will focus on Engineering Apprenticeships.

We are particularly interested in receiving applications from young women and from students in DEIS schools. Applications are open to all Transition Year students.

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Limerick Education Centre Continuous Professional Development Courses for Teachers

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STEPS Engineering Your Future Transition Year Work Experience programmes is coming up. There are two programmes which may be of interest. Virtual Work Experience (Oct 24-28th 2022) This online programme is open for applications until 19th October. Only Transition Year students are eligible.

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Reframing is a method where we alter the way we look at something so that we can change our experience of it. Psychologists use it as a way of relieving stress to create a more positive experience for an individual. When we feel stress, our emotions are in an altered state so we may find it difficult to think logically and clearly, which is when reframing can really help.

The first step is to separate stress from distress and anxiety by understanding that stress is simply the body’s response to any demand, whether good or bad. In fact, even though excitement might be classified as a positive thing it’s actually a stress state, just like anxiety. By reframing our thoughts about stress to focus on the positive we can use it as a motivator for exam success.

It is important to note that in order for the reframing technique to be most successful it needs constant and ongoing attention so is not a technique to be practiced once then forgotten about.

A 2021 study published in the Journal of Experimental Psychology found that students taught to view stress as a coping tool performed better in their maths exams than students who were simply told to ‘put stress out of their minds’. The study’s researchers concluded that it’s further evidence that stress can be the key rather than the barrier to success if reframed positively.

The following can help you reframe stress as something useful that you can be used to your advantage:

Stress isn’t ‘bad’

As mentioned above, we now know that stress can be used as a positive motivator. Try to adopt this mindset to get away from the notion that stress is a ‘bad’ thing.

Pay attention when stress appears

The way we respond to stress can be either physical or emotional. A quickened heartbeat, sweating palms and shortness of breath are some examples of physical responses. If we are aware of what causes us stress we can respond positively to it.

Change the Message

Once you’ve recognised that stress is a perfectly normal response, reframe it positively. Think to yourself ‘Maybe this is my body’s way of giving me extra energy?’.

Plan Ahead

Most if not all of us recognise the situations that cause us the most stress. Think about what you’ve said or done in the past that hasn’t worked out favourably and make a plan to handle it differently in the future for a more positive outcome.

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Remember to breathe using the 2:1 Breathing Technique

Eat, sleep and exercise well

Set realistic goals – achieving a big goal involves many smaller goals along the way

Don’t go it alone. Ask for help from a parent, guardian, sibling or friend. Maybe consider a study group?

Pace yourself through potentially stressful periods

Believe in yourself. You have the ability within you to get through these exams.

If you feel like you’re struggling, talk to a responsible adult or friend. A different perspective can kick start our in-built problem-solving mechanism

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Our subconscious mind works by carrying out the instructions we give it. If these instructions are to achieve exam success, our subconscious mind takes this information and responds accordingly. Affirmations can differ from one person to the next depending on circumstances.

Examples of Positive Affirmations

I believe in myself

I study regularly

I know what I need to know for exams

An opportunity to learn is a chance to grow

I am always open to learning in a better way

The more I learn, the more I achieve

Today I set aside my fears to achieve all my exam goals

Good preparation for exams will make the experience of taking the exam more enjoyable

It is very important to repeat your personal affirmations often enough so they are absorbed and that you accept them to be true. Find the ones that are right for you and repeat them as often as you want until you feel the change you’re looking for. This could be first thing in the morning, last thing at night, or both. Maybe print out your chosen positive affirmations so they are clearly visible to you.

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Scroll down for breathing technique

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The upcoming Leaving and Junior Certificate exams may cause stress and anxiety for some students. It is so important to remember that there are techniques and processes that can reduce these potential stresses and anxieties.
We have the ability to be resilient. It is also very important to remember that stress can be used as a motivator.
Self-Efficacy

The Cambridge Dictionary defines self-efficacy as 'A person's belief that they can be successful when carrying out a particular task '. It refers to the belief we have in our own abilities, especially, our ability to meet the challenge ahead of us and complete a task successfully. When we are confident that we can complete a particular assignment successfully we approach it in a much more thoughtful and calm manner. Simply put, we in ourselves.

We all have the tools to master our self-efficacy. When it comes to exams, there are a number of ways in which we can build this:

Make your goals manageable as well as realistic. Make them goals that suit and your daily routine best (See below).

Think back to when you were successful in an exam. Remember the feeling of achievement as all your hard work paid off? You can do it again.

We've all experienced physical responses to stressful situations like 'butterflies in the stomach' when reading in class. Being able to control anxiety can have a positive impact on our self-efficacy beliefs. Practice the 2:1 Breathing Technique (outlined below) on a regular basis. Take part in an activity (walking, playing a sport, listening to music) you know relaxes you.

You can learn a lot from others. If you see someone succeed at something it reinforces the belief that you can also do it. Ask yourself 'If they can do it, why can't I?'.

Discouragement is generally more effective at decreasing a person's self-efficacy than encouragement is at increasing it. It is therefore so important to choose your friends wisely.

Rewarding yourself for reaching a particular study goal can be very motivating. It could be going to a movie, a music gig, a sporting event or something else you have a particular interest in. It might even be something as simple as buying your favourite chocolate bar from the local shop. Be to yourself. Always.

Goal Setting

Goals help us to focus in the right direction. To be most effective, goals need to be specific and measurable. As mentioned above, they also need to be manageable and realistic. Goals should have a strict timeframe so that each subject is afforded the correct amount of study time.

To keep going, it can be very motivating to keep a list of your achieved goals. It has been said that 'success breeds success' so reaching your goals will fill you with a sense of self-belief.

Sticking to Goals

In order to stick to your goals, it is important to remember the following:

Review your goals regularly

Measure and assess your progress

Make changes if they are needed. Be as honest with yourself as possible

Keep your goals visible in your area of study. Out of sight can often also mean out of mind. Use a structured chart that's easy to follow and that makes sense to you

The 2:1 Breathing Technique for reducing stress and anxiety

When we are stressed or anxious our breathing is impacted negatively. It becomes faster and shallower, which influences our 'Fight or Flight' response. This is a physiological reaction that either prepares our bodies to stay and fight or to flee stressful situations. We can change the way we respond to stress and anxiety by changing the way we breathe. The 'Rest and Digest' response is the opposite to 'Fight or Flight'. This helps us relax by elevating our relaxation response.

The 2:1 breathing technique is so-called as we breathe in through our nose and then breathe out, also through our nose, for double the time. For example, if we breathe in (inhale) for 3 seconds we breathe out (exhale) for 6 seconds.

If we are ever feeling stressed or anxious it is very reassuring to know that we can watch this short video and use this simple breathing exercise to help us relax.

Reframing

Reframing is a method where we alter the way we look at something so that we can change our experience of it. Psychologists use it as a way of relieving stress to create a more positive experience for an individual. When we feel stress, our emotions are in an altered state so we may find it difficult to think logically and clearly, which is when reframing can really help.

The first step is to separate stress from distress and anxiety by understanding that stress is simply the body's response to any demand, whether good or bad. In fact, even though excitement might be classified as a positive thing it's actually a stress state, just like anxiety. By reframing our thoughts about stress to focus on the positive we can use it as a motivator for exam success.

It is important to note that in order for the reframing technique to be most successful it needs and attention so is not a technique to be practiced once then forgotten about.

A 2021 study published in the Journal of Experimental Psychology found that students taught to view stress as a coping tool performed better in their maths exams than students who were simply told to 'put stress out of their minds'. The study's researchers concluded that it's further evidence that stress can be the rather than the barrier to success if reframed positively.

The following can help you reframe stress as something useful that you can be used to your advantage:

Stress isn't 'bad'

As mentioned above, we now know that stress can be used as a positive motivator. Try to adopt this mindset to get away from the notion that stress is a 'bad' thing.

Pay attention when stress appears

The way we respond to stress can be either physical or emotional. A quickened heartbeat, sweating palms and shortness of breath are some examples of physical responses. If we are aware of what causes us stress we can respond positively to it.

Change the Message

Once you've recognised that stress is a perfectly normal response, reframe it positively. Think to yourself 'Maybe this is my body's way of giving me extra energy?'.

Plan Ahead

Most if not all of us recognise the situations that cause us the most stress. Think about what you've said or done in the past that hasn't worked out favourably and make a plan to handle it differently in the future for a more positive outcome.

Practice Techniques to control stress

The 2:1 breathing technique (above) can help control stress. It is, however, not the only option. Find what works best for you.

Positive Affirmations

Our subconscious mind works by carrying out the instructions we give it. If these instructions are to achieve exam success, our subconscious mind takes this information and responds accordingly. Affirmations can differ from one person to the next depending on circumstances.

Examples of Positive Affirmations

I believe in myself

I study regularly

I know what I need to know for exams

An opportunity to learn is a chance to grow

I am always open to learning in a better way

The more I learn, the more I achieve

Today I set aside my fears to achieve all my exam goals

Good preparation for exams will make the experience of taking the exam more enjoyable

It is very important to repeat your personal affirmations often enough so they are absorbed and that accept them to be true. Find the ones that are right for you and repeat them as often as you want until you the change you're looking for. This could be first thing in the morning, last thing at night, or both. Maybe print out your chosen positive affirmations so they are clearly visible to you.

7 Tips to Combat Exam Stress

Remember to breathe using the 2:1 Breathing Technique above

Eat, sleep and exercise well

Set realistic goals - achieving a big goal involves many smaller goals along the way

Don't go it alone. Ask for help from a parent, guardian, sibling or friend. Maybe consider a study group?

Pace yourself through potentially stressful periods

Believe in yourself. You have the ability within you to get through these exams.

If you feel like you're struggling, talk to a responsible adult or friend. A different perspective can kick start our in-built problem-solving mechanism

Exam Students 2022

If you are an exam student this year, it is vitally important to remember a few things to help in your preparation:

You are Exams can be a stressful time for students of ability

Life is full of ups and downs. We all have good days and bad days

Remember to stay . Practice the 2:1 Breathing Technique outlined above for a few minutes each day. It make a difference

Perhaps most importantly Believe in yourself and your ability to get through your upcoming exams successfully

You can do it!

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The upcoming Leaving and Junior Certificate exams may cause stress and anxiety for some students. It is so important to remember that there are techniques and processes that can reduce these potential stresses and anxieties. We have the ability to be resilient. It is also very important to remember that stress can be used as a motivator.

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Seinnliosta atá cruthaithe ag Bl. 2 Ceol don Maidin Folláine (20/1/22)

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Seinnliosta atá cruthaithe ag Bl. 2 Ceol don Maidin Folláine (20/1/22)

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22 Tiny Mental Health Habits that can improve your life in 2022

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22 Tiny Mental Health Habits that can improve your life in 2022

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Another roller coaster year is coming to an end, and the lingering effects of the ongoing COVID-19 pandemic have certainly taken a collective toll on our mental health.

There's no way to know what 2022 has in store for us, nor can self-care erase the grief, trauma or other challenges we may have endured over the last 12 months. But as we look toward the new year, we can adopt healthy new habits to help incrementally improve our days, even if just for a moment. Sometimes, that's more than enough.

Below are 22 happiness tips to try in the new year:

Start a gratitude journal.

This only takes a few minutes. Recording positive things about your day, whether major achievements or simple pleasures, can reduce stress , improve sleep and even foster better relationships by building a sense of empathy.

"There is no right or wrong way to write a journal, but I recommend that this becomes a daily exercise," said John Lee , director of clinical psychology at Executive Mental Health .

Lee suggests journaling at the same time each day, whether before dinner or before bed, and identifying at least one item for daily gratitude.

Take five deep breaths.

Keep a light therapy lamp on your desk.

"Your , which affects bodily functions and behavioral responses," Goldstein said. "Exposure to sunlight, especially first thing in the morning, helps keep your clock on time. Since most of us work indoors, a light therapy lamp serves this purpose and gives a nice boost in energy and mood. And as an added bonus, it provides excellent lighting for video calls." ( circadian rhythm regulates your sleep-wake cycle Here's how to use one properly.)

Drink water.

Sara Cullen, founder and CEO of GEM , said drinking enough water daily helps boost her mood . "Water is the essence of us and what we need in order for our micronutrients and functions to operate," she said.

Jessica Peterson via Getty Images

Label what you're experiencing.

"Name it to tame it" is a phrase coined by Dan Siegel, a professor of psychiatry at the University of California, Los Angeles School of Medicine, and is often used by other mental health experts.

Turn your skin care routine into a few moments of self-care.

Spend time outdoors.

Spend a few minutes stretching.

"Even if working out is too much for you to commit to, stretching still releases the same endorphins, which decreases a person's perception of pain," said Sharonda Brown, a licensed clinical therapist and national board-certified counselor in Ferguson, Missouri. "This includes emotional pain."

Call or visit a friend.

Be intentional about spending time with the people that matter most. "A good conversation over a cup of coffee can change everything about the day," Brown said.

Give acupuncture a go.

Ask for help when you're overwhelmed.

Remind yourself that someone else's mood is not your responsibility.

Volunteer (bonus if it's with animals).

Plant a garden.

"Gardening helps with mood, concentration and focus," said Shannon Lawrence, an acupuncturist and yoga instructor in California. "Mental health flourishes when spending time in nature and sunlight while lowering blood pressure and strengthening muscle and body coordination ."

Watch a funny movie.

"If you are having a sad moment or need a boost of energy, watching something funny can be a great pick-me-up," said LeAnn DeHoff, the clinical director at The Lux Center of Counseling and Education. "Smiling and laughing are positive for your mental health."

Marko Geber via Getty Images

Perform an act of kindness.

"Generosity is key to our positive mental health," DeHoff said. "An act of kindness towards others may help you understand your own difficulties, increase empathy a nd gain some perspective."

Be mindful of your social media use.

"Every client that has become intentional about why and for how long they are on social media experiences a huge decrease in their negative emotions," said Beth Sherman, a psychologist in Arlington Heights, Illinois. "Most say they feel like a burden has been lifted off of them and that they feel freer."

If you're struggling to stay offline entirely (who isn't?), try using your social media to improve your mood: Limit your viewing to your explore page, watch mindless videos or read funny tweets.

Create a relaxing bedtime routine.

Stress and anxiety are two of the most common reasons for poor sleep. Taking time to unwind ― preferably without your phone for at least 30 minutes before bed ― can help you get a good night's rest, which in turn improves mood. Read a good book, drink a mug of tea or eat a satisfying dessert, chat with a loved one or do any activity that calms your mind.

Meditate.

Or try a moving meditation.

If sitting still is difficult, try a moving meditation instead. "Both Qigong and Tai Chi are branches of traditional Chinese medicine that involve body postures, movements, rhythmic breathing," said Gudrun Snyder, an acupuncturist and founder of Moon Rabbit Acupuncture.

Slow walks, yoga and stretching can also be forms of moving meditations as well ― the point is to gently move your body and focus on your breath.

Drink more green tea.

We won't suggest giving up a beloved cup of coffee for tea, but it might be worth trying to drink more of it during your day. Studies demonstrate that it can reduce anxiety and enhance cognition and focus.

Talk to a therapist.

You don't need to be in crisis to benefit from therapy. Mental health experts can help you manage stress and find ways to cope with problems that are affecting your daily life. Consider seeking professional support ( here's a guide on how to start, including how to make it more affordable) in 2022 ― it'll improve your life.

Related...

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22 Tiny Mental Health Habits That Can Improve Your Life In 2022

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Another roller coaster year is coming to an end, and the lingering effects of the ongoing COVID-19 pandemic have certainly taken a collective toll on our mental health. There's no way to know what 2022 has in store for us, nor can self-care erase the grief, trauma or other challenges we may have endured over the last 12 months.

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A Prayer for Courage & Confidence

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Seinnliosta atá cruthaithe ag Ceol 1 don Lá Folláine (29.11.21)

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Seinnliosta atá cruthaithe ag Ceol 1 don Lá Folláine (29.11.21)

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View this post on Instagram

A post shared by Avoca Ireland (@avocaireland)

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DATE: Monday, 13 December
TIME: 11am - 12pm
VENUE: Online

Presenting a series of in-school workshops for students
Hosted by Marie Sweeney Khalifa M.Ed., The Educoach, a fully-trained, highly-qualified, life, education, and mindset coach/mentor, who empowers success in Life and Education.

Session 5: Empowering Success through efficient and Effective Planning.
Suitable for exam students

The main objective of SHINE is to ensure that students have the tools to navigate their way through the exam years with a clear plan, which in turn will help to reduce stress, improve wellbeing, and encourage effective and efficient study. SHINE also, increases the ability of students to identify, set, and achieve goals.

Course Properties

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SHINE - Positive Mindset Workshop For Post Primary Students - Session 5 (PP)

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DATE: Monday, 13 DecemberTIME: 11am - 12pmVENUE: Online Presenting a series of in-school workshops for studentsHosted by Marie Sweeney Khalifa M.Ed., The Educoach, a fully-trained, highly-qualified, life, education, and mindset coach/mentor, who empowers success in Life and Education.

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RCSI The Science of Health and Happiness for Young People 

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RCSI The Science of Health and Happiness for Young People 

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The Science of Health and Happiness for Young People will commence on Monday the 4 th of October. This 10- week online course is free and aims to give young people the skills to optimise their health and wellbeing. Full details of the course and the link to register can be found on the RCSI homepage above.

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Centre for Positive Psychology and Health

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The work of the RCSI Centre for Positive Psychology and Health draws on the emerging disciplines of positive psychology, positive organizational scholarship, and lifestyle, integrative and precision medicine. More ...

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Living with Dyslexia - Tips on how to build resilience and put you on an even playing field with your classmates, colleagues and peers

This Webinar is suitable for Teachers, SNAs, Parents and Pupils.

This Webinar provides practical tips on how to build resilience, useful tips on technology and software, resources and advice on how to successfully navigate through life being dyslexic. I will endeavor to make this webinar practical with plenty of opportunity to ask questions and get involved. Teachers, Parents and Pupils will leave the webinar with practical resources to help them in life and in the classroom. I am dyslexic myself and I have learned many useful hints and tips during my journey through school and college up to my Msc that are definitely worth passing on.

Bio of Presenter: Julie McInerney

I have been a Physical Education Teacher in a primary school in County Wicklow for the last 12 years. My main passion and drive to become a teacher stems from my own dyslexic struggles in school. Although the path I took wasn't conventional, my main drive to become a teacher was to work with pupils with dyslexia and here I am! After completing my masters in DCU in Specific Learning Disabilities (Dyslexia) in 2019, I have implemented reading strategies into my school and work with many pupils on a one to one basis to assist in their personal journey through school. I feel my life experience has massively benefited my teaching as well as my extensive knowledge of all things dyslexia learned from my masters. I am a member of the DAI (Dyslexic Association of Ireland ) and DySI (Dyslexia Specialists Ireland) which comprises of a group of over 20 practising and experienced primary, secondary and further education teachers with a Masters in Specific Learning Difficulties (Dyslexia) from Dublin City University (DCU). We also hold an Assessment Practising Certificate (APC) for the assessment of specific learning difficulties/dyslexia from the British Dyslexia Association.

Course Properties

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Living with Dyslexia - Tips on how to build resilience and put you on an even playing field with your classmates, colleagues and peers (P) (PP) (SNA)

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Living with Dyslexia - Tips on how to build resilience and put you on an even playing field with your classmates, colleagues and peers This Webinar is suitable for Teachers, SNAs, Parents and Pupils. This Webinar provides practical tips on how to build resilience, useful tips on technology and software, resources and advice on how to successfully navigate through life being dyslexic.

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Making choices to nurture ourselves

Self-care is about daily choices, and making decisions to look after ourselves every day. Each of us is a whole person with different aspects to who we are; it can be helpful to think of self-care like a compass that helps us to stay going in the right direction in all these different aspects.

Making choices to nurture ourselves

It's important to nurture ourselves in all areas of life - our heart, soul, strength and mind - and to know that what we do in one part affects all the other areas of life too.

Below are some of the key things to consider in our self-care. Make sure to watch the event recording for further tips on how to include and improve behaviours and practices in these areas.

Organisation

Organisation is the ability to keep track of and make good use of our time. Being organised makes us feel calm and able to take on challenges. Taking a few minutes to organise ourselves can move us from feeling stressed to feeling empowered.

Stress

Everyone has stress: we can't avoid it. Stress can be good in driving us forward, but it can also overwhelm us. There are warning signs that can arise slowly over time - for example, we may experience physical aches, sleep poorly, or feel more moody, sad or cranky than normal - but these can get worse if we ignore them. When we're stressed, we can make decisions that are unhelpful; however, we can act thoughtfully around stress to make for a more relaxing life. For example, taking a break - whether to go for a run, to practice a breathing exercise, or even just to have a cup of tea - can be a healthy way to deal with stress. Keeping things in perspective and talking about them with others can help us to navigate major life challenges.

Relationships

Relationships are not typically included in self-care but we are built to connect and interact with others so they are important to it. Relationships can give us energy or drain us of the energy we need, so it's vital that we take pause and think about how satisfied we are with the time we spend with others, how honest we can be in our conversations with them, and if we are good and trusted friends to them. A big part of our relationships is how we take responsibility for them and the effort we put into them, so practicing self-care can be about doing small things to improve a relationship, from listening well to sharing a meal with others.

Rest and play

We all function better and feel more vibrant when our 'batteries' are full; we need to find a way to keep our batteries charged. We need time for recreation, as well as finding time for quiet and restfulness; this makes us feel stronger, energised, and more positive across all areas of life. It's important that we look for and engage in things that renew us, or that excite and inspire us, be that music, art, baking or being in nature - no one size fits all.

Emotions

Our emotions are a guide to understanding the world around us; if they're uncomfortable, it signals that something's not right and something might need to change. They themselves are neither good or bad, but how we handle them can be either beneficial or more harmful. It is good to think about emotions like a wave; we need to learn to move through and ride the wave, rather than ignoring and being overwhelmed by it.

Spirituality

Grounding and connecting ourselves is central to self-care; this gives us a strong root system to weather storms and challenges when them come along. Picking out the good things in life and being thankful for them is part of this, as well as thinking about what we give back to the world and doing something to centre ourselves.

Care for the body

There is a lot of emphasis on how our bodies look, rather than how important it is for our bodies to be healthy. Our bodies allow us to do so much, taking care of them and building a positive relationship with them is really important. This includes everything from making good choices about food and drink and keeping regular bedtimes to exercising and moving our bodies.

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Watch | Self-care advice for young people

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Self-care is about daily choices, and making decisions to look after ourselves every day. Each of us is a whole person with different aspects to who we are; it can be helpful to think of self-care like a compass that helps us to stay going in the right direction in all these different aspects.

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Yoga for Teens: Energizing Flow Yoga Class

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breathe & stretch in the park - free autumn classes

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breathe & stretch in the park - free autumn classes tickets

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breathe & stretch in the park - free autumn classes limerick

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breathe & stretch in the park - free autumn classes limerick tickets

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Breathe & Stretch in the Park - Free Autumn Classes

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Eventbrite - Limerick City & County Council - Healthy Limerick presents Breathe & Stretch in the Park - Free Autumn Classes - Tuesday, 19 October 2021 at People's Park, Limerick, Limerick, Limerick. Find event and ticket information.

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Walk in my Shoes Live Sept 27th-Oct 24th

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Walk in my Shoes Live Sept 27th-Oct 24th

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Making mental health a priority

Across four themed weeks, we'll be sharing a mix of events, activities and content full of inspiration, entertainment, and everything in between.

Join us for live events, discussions, podcasts and wellbeing sessions, which will look at the mental health topics important to us today and explore how we can mind ourselves.

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In September and October 2021, WIMS Live will be celebrating all things positive and uplifting to help us prioritise our wellbeing and and reduce stigma around mental health.

Making mental health a priority

Across four themed weeks, we'll be sharing a mix of events, activities and content full of inspiration, entertainment, and everything in between.

Making mental health a priority

Join us for live events, discussions, podcasts and wellbeing sessions, which will look at the mental health topics important to us today and explore how we can mind ourselves.

You can book your free place at our webinars here. You can also j oin all our webinars and wellbeing sessions or listen to our podcasts here on the day.

Don't forget to follow our Instagram for our very special takeovers!

Keep an eye on all our social media for more content and resources, and use the #wimslive hashtag to get involved in the conversation. As well as Instagram, we're on Youtube, Twitter, and Facebook.

Your Wellbeing | 27 September - 3 October

Webinar | Climate Change and Mental Health

"Climate anxiety" is something we're hearing more of, as the impact of climate change causes many of us to feel concern and worry for the health of our planet and what the world will be like for future generations.

Take part in our webinar on Tuesday, 28 September to hear from environmental activitists, mental health experts and more on our emotional and physical responses to climate change.

This will be a live event; you can register for it here.

Instagram Takeover | Bláthnaid Treacy

We're inviting a different special guest to join us each week and take over our Instagram channel. First up is Bláthnaid Treacy, television presenter and supporter of all things Walk in My Shoes (WIMS) for many years!
Follow our channel from 3pm on Tuesday, 28 September to get Bláthnaid's take on mental health and wellness.

Wellbeing Session | Benefits of Journaling

Journaling is the practice of keeping a diary or journal that explores your thoughts and feelings around the events of your life. It can be a really useful tool for stress reduction, self-knowledge, emotional healing and more.

Dr Declan Lyons, Consultant Psyhciatrist at St Patrick's Mental Health Services, takes us through the power of journaling and gives us tips for the most effective practice of writing and reflecting.
You can watch this wellbeing session any time from 11am on Wednesday, 29 September.

Podcast | Grief and Growth with Zoe Holohan

Zoe Holohan is a mental health advocate and best-selling author of As the Smoke Clears. Zoe's husband Brian died suddenly in 2018, just four days after their wedding, in a tragic accident during wildfires in Greece. Only a few weeks later, her father also passed away. Zoe is open in sharing her experience of bereavement, moving through grief, and finding a path to recovery.
Listen to our podcast with Zoe from 9am on Thursday, 30 September.

Wellbeing in the Classroom | 4 - 10 October

Webinar | Student Self-Harm; How to Spot the Signs and What to Do

Self-harm is a difficult topic and something that can be hard to recognise and understand. Young people can engage in self-harming behaviours at different times and for different reasons. This webinar aims to support teachers and school staff to spot the signs of when a student or young person in their classroom might be self-harming and to know how to respond.
This will be a live event taking place at 11am on Monday, 4 October. Registration is now open.

Instagram Takeover

The second of our Instagram takeovers is coming up at 3pm on Tuesday, 5 October. Our new ambassador, ultrarunner and mental health advocate Conor O'Keeffe, will be taking over out

Wellbeing Session | Compassion in the Classroom *CHANGED*

We all go through challenging times or can be harder on ourselves than we would be on others. There are lots of ways we can learn to be kinder and more compassionate with ourselves.

Due to an unexpected change in our schedule, we will no longer be able to present our planned Compassion in the Classroom session on 6 October. We will bring this to you later in the year, and apologise for any disappointment or inconvenience with this change.

We do however invite you to enjoy a recent webinar on self-care practices, which shares lots of useful information and tips on how young people can nurture their wellbeing.

Wellbeing Session | Compassion for Teachers

The last academic year was a particularly tough one for teachers and school staff, which they faced with incredible resilience and commitment to their students. As we enter a new school year, we want to celebrate that and to empower teachers with some tools and skills they can use to be kind to themselves and refresh after facing down so many challenges.
This wellbeing session will be available from 9am on Wednesday, 6 October.

Podcast | Healthy Bodies and Minds with Shelbourne FC

Fitness isn't just for our bodies. Staying active physically helps our minds too. By taking part in sports and community activities, we can also build our relationships and connections with others.

RTÉ's Jan Ní Fhlanagáin is joined by Davy O'Connor of Shelbourne FC to talk about how we can stay healthy in our minds and bodies.
Listen in from 9am on Thursday, 7 October.

Wellbeing Session | Slow Flow Yoga

Rachel Lenny of Earth and Purpose Yoga brings you a relaxing, slow flow yoga class on Saturday, 9 October, hosted together with AVOCA in the beautiful setting of its Mount Usher Gardens.

You can watch this class at any time on Saturday fromAVOCA's Instagram page.

Wellbeing Walk | World Mental Health Day

Sunday, 10 October marks World Mental Health Day, and we're inviting you to wear your favourite funky shoes on a wellbeing walk to celebrate the day.

Getting outdoors and enjoying nature helps to clear our minds, be mindful, and reduce anxiety, whether it's a short stroll around your neighbourhood or local park, a scenic walk, or even a hike.

Step out for World Mental Health Day in your funky shoes and use the #WIMSLive hashtag on social media to join us in sharing positive messages on Instagram, Twitter and Facebook.

You can also join our new mental health ambassador, marathon ultrarunner Conor O'Keeffe, for a very special wellbeing walk. To support World Mental Health Day, AVOCA is offering free admission to its gardens at Mount Usher on 10 October for your wellbeing walks, and you can meet Conor there on the day!

Family Wellbeing | 11 - 17 October

Webinar | Mental Health Support Systems

If you're going through a mental health difficulty, having a network of family, friends and carers who can support you makes a massive difference.

Grace Mongey of Faces by Grace; Elaine Donnelly, mental health social worker in SPMHS; and Sean Fitzpatrick, service user representative, discuss what it means to have a good support system when you're recovering from a mental health problem.
Take part in this live event from 11am on Tuesday, 12 October.

Instagram Takeover

Another week, another special social media moment! Join our special guest for an Instagram takeover from 3pm on Tuesday, 12 October.

Wellbeing Session | Draw with Don

Art is all about imagination and creativity, and there's no better person to celebrate this than one of Ireland's most well-known and best-loved artists (and owl fan!), Don Conroy. Don has been bringing his famous drawings to our screens for many years, and he's very kindly hosting a Draw with Don session just for WIMS Live. This session is suitable for everyone, whether children, young people and the young at heart.
Have your pens and paper ready from 9am on Wednesday, 13 October.

Podcast | Mental Health Stigma

Mental health stigma can come about because of a lack of awareness and understanding about mental health. It can delay or make it more difficult for people seeking help for their mental health, or lead to people being treated unfairly. While there has been a lot of progress in reducing stigma in recent years, we still have some way to go - and we all have a part to play.
Hear more in a podcast going live at 9am on Thursday, 14 October.

Wellbeing in the Community | 18 - 24 October

Webinar | #NoStigma in the Community

Life without mental health stigma means we all get to live it. If we didn't face stigma, we wouldn't feel prevented from taking part in our home or community life out of fear of being treated differently. How can we make this our reality and normalise mental health?
Join our webinar at 11am on Tuesday, 19 October to hear more.

Instagram Takeover

Our last Instagram takeover of WIMS Live 2021 takes place from 3pm on Tuesday, 19 October - don't miss it!

Wellbeing Session | Sound Bath

We live in a busy, stressful world, and taking time out to relax and be present in the moment is more and more important. Earth and Purpose Yoga's Rachel Lenny brings you a very special sound bath, a meditation experience that builds in breathing exercises and surrounds you with sound waves to help you destress and reach deep relaxation.
Join in from 9am on Wednesday, 20 October - and bring our headphones to get the most out of the experience!

Podcast | Mental Health Recovery

At different times in our lives, we may need to get some help and support for our mental health. One person who went through treatment for their mental health tells us about their experience.
We hear this firsthand experience in a podcast going live from 9am on Thursday, 21 October.

Continue to...
Catch up on WIMS Live

# data[].attributes.attachment_link.description
In September and October 2021, WIMS Live will be celebrating all things positive and uplifting to help us prioritise our wellbeing and and reduce stigma around mental health. Across four themed weeks, we'll be sharing a mix of events, activities and content full of inspiration, entertainment, and everything in between.

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Making mental health a priority

Across four themed weeks, we'll be sharing a mix of events, activities and content full of inspiration, entertainment, and everything in between.

Join us for live events, discussions, podcasts and wellbeing sessions, which will look at the mental health topics important to us today and explore how we can mind ourselves.

# data[].attributes.attachment_link.readable_text
In September and October 2021, WIMS Live will be celebrating all things positive and uplifting to help us prioritise our wellbeing and and reduce stigma around mental health.

Making mental health a priority

Across four themed weeks, we'll be sharing a mix of events, activities and content full of inspiration, entertainment, and everything in between.

Making mental health a priority

Join us for live events, discussions, podcasts and wellbeing sessions, which will look at the mental health topics important to us today and explore how we can mind ourselves.

You can book your free place at our webinars here. You can also j oin all our webinars and wellbeing sessions or listen to our podcasts here on the day.

Don't forget to follow our Instagram for our very special takeovers!

Keep an eye on all our social media for more content and resources, and use the #wimslive hashtag to get involved in the conversation. As well as Instagram, we're on Youtube, Twitter, and Facebook.

Your Wellbeing | 27 September - 3 October

Webinar | Climate Change and Mental Health

"Climate anxiety" is something we're hearing more of, as the impact of climate change causes many of us to feel concern and worry for the health of our planet and what the world will be like for future generations.

Take part in our webinar on Tuesday, 28 September to hear from environmental activitists, mental health experts and more on our emotional and physical responses to climate change.

This will be a live event; you can register for it here.

Instagram Takeover | Bláthnaid Treacy

We're inviting a different special guest to join us each week and take over our Instagram channel. First up is Bláthnaid Treacy, television presenter and supporter of all things Walk in My Shoes (WIMS) for many years!
Follow our channel from 3pm on Tuesday, 28 September to get Bláthnaid's take on mental health and wellness.

Wellbeing Session | Benefits of Journaling

Journaling is the practice of keeping a diary or journal that explores your thoughts and feelings around the events of your life. It can be a really useful tool for stress reduction, self-knowledge, emotional healing and more.

Dr Declan Lyons, Consultant Psyhciatrist at St Patrick's Mental Health Services, takes us through the power of journaling and gives us tips for the most effective practice of writing and reflecting.
You can watch this wellbeing session any time from 11am on Wednesday, 29 September.

Podcast | Grief and Growth with Zoe Holohan

Zoe Holohan is a mental health advocate and best-selling author of As the Smoke Clears. Zoe's husband Brian died suddenly in 2018, just four days after their wedding, in a tragic accident during wildfires in Greece. Only a few weeks later, her father also passed away. Zoe is open in sharing her experience of bereavement, moving through grief, and finding a path to recovery.
Listen to our podcast with Zoe from 9am on Thursday, 30 September.

Wellbeing in the Classroom | 4 - 10 October

Webinar | Student Self-Harm; How to Spot the Signs and What to Do

Self-harm is a difficult topic and something that can be hard to recognise and understand. Young people can engage in self-harming behaviours at different times and for different reasons. This webinar aims to support teachers and school staff to spot the signs of when a student or young person in their classroom might be self-harming and to know how to respond.
This will be a live event taking place at 11am on Monday, 4 October. Registration is now open.

Instagram Takeover

The second of our Instagram takeovers is coming up at 3pm on Tuesday, 5 October. Our new ambassador, ultrarunner and mental health advocate Conor O'Keeffe, will be taking over out

Wellbeing Session | Compassion in the Classroom *CHANGED*

We all go through challenging times or can be harder on ourselves than we would be on others. There are lots of ways we can learn to be kinder and more compassionate with ourselves.

Due to an unexpected change in our schedule, we will no longer be able to present our planned Compassion in the Classroom session on 6 October. We will bring this to you later in the year, and apologise for any disappointment or inconvenience with this change.

We do however invite you to enjoy a recent webinar on self-care practices, which shares lots of useful information and tips on how young people can nurture their wellbeing.

Wellbeing Session | Compassion for Teachers

The last academic year was a particularly tough one for teachers and school staff, which they faced with incredible resilience and commitment to their students. As we enter a new school year, we want to celebrate that and to empower teachers with some tools and skills they can use to be kind to themselves and refresh after facing down so many challenges.
This wellbeing session will be available from 9am on Wednesday, 6 October.

Podcast | Healthy Bodies and Minds with Shelbourne FC

Fitness isn't just for our bodies. Staying active physically helps our minds too. By taking part in sports and community activities, we can also build our relationships and connections with others.

RTÉ's Jan Ní Fhlanagáin is joined by Davy O'Connor of Shelbourne FC to talk about how we can stay healthy in our minds and bodies.
Listen in from 9am on Thursday, 7 October.

Wellbeing Session | Slow Flow Yoga

Rachel Lenny of Earth and Purpose Yoga brings you a relaxing, slow flow yoga class on Saturday, 9 October, hosted together with AVOCA in the beautiful setting of its Mount Usher Gardens.

You can watch this class at any time on Saturday fromAVOCA's Instagram page.

Wellbeing Walk | World Mental Health Day

Sunday, 10 October marks World Mental Health Day, and we're inviting you to wear your favourite funky shoes on a wellbeing walk to celebrate the day.

Getting outdoors and enjoying nature helps to clear our minds, be mindful, and reduce anxiety, whether it's a short stroll around your neighbourhood or local park, a scenic walk, or even a hike.

Step out for World Mental Health Day in your funky shoes and use the #WIMSLive hashtag on social media to join us in sharing positive messages on Instagram, Twitter and Facebook.

You can also join our new mental health ambassador, marathon ultrarunner Conor O'Keeffe, for a very special wellbeing walk. To support World Mental Health Day, AVOCA is offering free admission to its gardens at Mount Usher on 10 October for your wellbeing walks, and you can meet Conor there on the day!

Family Wellbeing | 11 - 17 October

Webinar | Mental Health Support Systems

If you're going through a mental health difficulty, having a network of family, friends and carers who can support you makes a massive difference.

Grace Mongey of Faces by Grace; Elaine Donnelly, mental health social worker in SPMHS; and Sean Fitzpatrick, service user representative, discuss what it means to have a good support system when you're recovering from a mental health problem.
Take part in this live event from 11am on Tuesday, 12 October.

Instagram Takeover

Another week, another special social media moment! Join our special guest for an Instagram takeover from 3pm on Tuesday, 12 October.

Wellbeing Session | Draw with Don

Art is all about imagination and creativity, and there's no better person to celebrate this than one of Ireland's most well-known and best-loved artists (and owl fan!), Don Conroy. Don has been bringing his famous drawings to our screens for many years, and he's very kindly hosting a Draw with Don session just for WIMS Live. This session is suitable for everyone, whether children, young people and the young at heart.
Have your pens and paper ready from 9am on Wednesday, 13 October.

Podcast | Mental Health Stigma

Mental health stigma can come about because of a lack of awareness and understanding about mental health. It can delay or make it more difficult for people seeking help for their mental health, or lead to people being treated unfairly. While there has been a lot of progress in reducing stigma in recent years, we still have some way to go - and we all have a part to play.
Hear more in a podcast going live at 9am on Thursday, 14 October.

Wellbeing in the Community | 18 - 24 October

Webinar | #NoStigma in the Community

Life without mental health stigma means we all get to live it. If we didn't face stigma, we wouldn't feel prevented from taking part in our home or community life out of fear of being treated differently. How can we make this our reality and normalise mental health?
Join our webinar at 11am on Tuesday, 19 October to hear more.

Instagram Takeover

Our last Instagram takeover of WIMS Live 2021 takes place from 3pm on Tuesday, 19 October - don't miss it!

Wellbeing Session | Sound Bath

We live in a busy, stressful world, and taking time out to relax and be present in the moment is more and more important. Earth and Purpose Yoga's Rachel Lenny brings you a very special sound bath, a meditation experience that builds in breathing exercises and surrounds you with sound waves to help you destress and reach deep relaxation.
Join in from 9am on Wednesday, 20 October - and bring our headphones to get the most out of the experience!

Podcast | Mental Health Recovery

At different times in our lives, we may need to get some help and support for our mental health. One person who went through treatment for their mental health tells us about their experience.
We hear this firsthand experience in a podcast going live from 9am on Thursday, 21 October.

Continue to...
Catch up on WIMS Live

# data[].attributes.attachment_link.description
In September and October 2021, WIMS Live will be celebrating all things positive and uplifting to help us prioritise our wellbeing and and reduce stigma around mental health. Across four themed weeks, we'll be sharing a mix of events, activities and content full of inspiration, entertainment, and everything in between.

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What riddles should you read first? Start here with the most popular and highest rated top 10, Ten Best Riddles. Test your true brain power or challange friends!

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Zeminar Presents Shane Carthy | I'm No Longer Surviving, I'm Living