# data[].attributes.headline
Tips for Students for CBAs and presentations using M365 Apps

# data[].attributes.subject
Tips for Students for CBAs and presentations using M365 Apps

# data[].attributes.body
A range of short "How to..." videos hosted in YouTube by Microsoft Education to help students use the apps to work collaboratively and creatively.

# data[].attributes.attachment_link.description
Share your videos with friends, family, and the world

# data[].attributes.body
Please take time to read about SPHE and RSE to help understand the Department of Education approved SPHE and RSE Curriculum for students. If you have specific questions or concerns please conatct the school.

# data[].attributes.attachment_link.authors[].name
National Council for Curriculum and Assessment (NCCA)

# data[].attributes.attachment_link.description
The updated Junior Cycle SPHE curriculum is now available

# data[].attributes.headline
Tools to help with learning in Microsoft 365

# data[].attributes.subject
Tools to help with learning in Microsoft 365

# data[].attributes.body
This video shows different tools that students can access for learning.

# data[].attributes.attachment_link.title
Creating an Inclusive Classroom with Microsoft Tools

# data[].attributes.body
Links to Microsofft 365 Step by Step Help Sheet on the software the students use in classes.

# data[].attributes.attachment_link.readable_text
Get up to speed in minutes, quickly refer to things you've learned, and master keyboard shortcuts. If you have trouble viewing these PDFs, install the free Adobe Acrobat Reader DC.

Office downloadable guides - Windows version

Office downloadable guides - Mac version

# data[].attributes.attachment_link.description
Get up to speed in minutes, quickly refer to things you've learned, and master keyboard shortcuts. If you have trouble viewing these PDFs, install the free Adobe Acrobat Reader DC. Office downloadable guides - Windows version Office downloadable guides - Mac version

# data[].attributes.body
Scoilnet hosts resources uploaded by Teachers for the past 10 years on various topics. The more recent uploads are of most use to students.

# data[].attributes.attachment_link.description
Official education portal of the Department of Education and Skills in Ireland. Curriculum focused resources and support for primary and post primary teachers.

# data[].attributes.body
Post Primary History Teacher \Resources for LC History.

# data[].attributes.attachment_link.provider_name
LC History Tutor - Experienced LC examiner.

# data[].attributes.attachment_link.description
Patrick Hickey LC History Tutor Learn More “Here to take the mystery out of Leaving Cert History” - Patrick MY CURRENT COURSES: Scoring Full Marks in Leaving Cert History Essays with PatrickEssential for Leaving Cert 2025 students! Full Details Ireland Topic 2: Movements for Social and Political Reform, 1870–1914 Teaching and Learning the DBQ for

# data[].attributes.body
Quizlet has resources created mostly by Teachers on various topics - some of the resources can be very good. It is important to check the information before using it for revision purposes.

# data[].attributes.body
Link to the State Examinatiosn Commission - everything you need to know about Junior Cycle and Leaving Cert Exams including timetables, orals, aurals, practicals, registration and appeals.

# data[].attributes.body
Studyclix offer a free or paid service that looks at past Junior Cycle and Leaving Cert exam papers and provides answers plus study notes. Useful from 2nd Year onwards. Can search by topic and see marking scheme.

# data[].attributes.body
Here you will find all curriculum documentation and supporting material for the Irish curriculum for children from the ages 1-6 (Aistear), pupils from the ages 5-12 (primary), students from the ages 12-15 (junior cycle) and the ages 16-18 (senior cycle).

# data[].attributes.attachment_link.description
Welcome to curriculumonline.
Here you will find all curriculum documentation and supporting material for the Irish curriculum for children from the ages 1 – 6 (Aistear), pupils from the ages 5 – 12 (primary), students from the ages 12 -15 (junior cycle) and the ages 16 – 18 (senior cycle).

# data[].attributes.headline
List of Resources from Department of Education

# data[].attributes.subject
List of Resources from Department of Education

# data[].attributes.attachment_link.readable_text
Why Khan Academy works

Personalized learning

Students practice at their own pace, first filling in gaps in their understanding and then accelerating their learning.

Trusted content

Created by experts, Khan Academy's library of trusted, standards-aligned practice and lessons covers math K-12 through early college, grammar, science, history, AP®, SAT®, and more. It's all free for learners and teachers.

Tools to empower teachers

With Khan Academy, teachers can identify gaps in their students' understanding, tailor instruction, and meet the needs of every student.

DISTRICTS

Khan Academy boosts
student learning

In a recent study, students were over twice as likely to meet grade-level standards with Khan Academy. Districts across the country are partnering with us to ensure all their students succeed.

TEACHERS

"I'm finally able to truly differentiate my classroom. This has been priceless for my students' engagement."

DUSTIN FAUTH / 4th grade teacher / Falmouth, MA

We empower teachers to support their entire classroom. 90% of US teachers who have used Khan Academy have found us effective.

LEARNERS AND STUDENTS

You can learn anything.

Build a deep, rock-solid understanding in math, grammar, science, history, SAT®, AP®, and more.

"I come from a poor family. At home it's one room, just a room we live in. When I was a child, I used to fear mathematics. But now, I am in love with mathematics because of Khan Academy."

TOGETHER WE CAN MAKE A DIFFERENCE

Every child deserves the chance to learn.

Across the globe, 617 million children are missing basic math and reading skills. We're a nonprofit delivering the education they need, and we need your help. You can change the course of a child's life.

Key supporters

Supporters of our COVID-19 response

# data[].attributes.attachment_link.title
Khan Academy | Free Online Courses, Lessons & Practice

# data[].attributes.attachment_link.description
Learn for free about math, art, computer programming, economics, physics, chemistry, biology, medicine, finance, history, and more. Khan Academy is a nonprofit with the mission of providing a free, world-class education for anyone, anywhere.

# data[].attributes.headline
Important skills for Post Primary and how to develop them 

# data[].attributes.subject
Important skills for Post Primary and how to develop them 

# data[].attributes.attachment_link.description
Helping students and parents with the move from primary school to secondary school How To Use Each resource page has a number of topics for parents and students to browse through. Some topics have additional information such as advice, videos or extra research – just click the link when you see it. Some of these […]

# data[].attributes.headline
Parent/Guardians - supporting your own mental health

# data[].attributes.subject
Parent/Guardians - supporting your own mental health

# data[].attributes.attachment_link.title
Barnardos: Supporting parents to become aware of their own needs and look after their own well being

# data[].attributes.headline
Training Courses for Parents/Guardians with Middletown Centre for Autism 

# data[].attributes.subject
Training Courses for Parents/Guardians with Middletown Centre for Autism 

# data[].attributes.attachment_link.description
Autism and the Primary School Programme (Parents)

# data[].attributes.headline
Transition  from Primary School to St. Wolstan's Community School 

# data[].attributes.subject
Transition  from Primary School to St. Wolstan's Community School 

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

# data[].attributes.headline
Parent/Guardian Guide to Anti - Bullying: FUSE DCU

# data[].attributes.subject
Parent/Guardian Guide to Anti - Bullying: FUSE DCU

# data[].attributes.attachment_link.title
A Parent’s Guide to Anti-Bullying - FUSE

# data[].attributes.attachment_link.description
ABC has developed this Anti-Bullying Action Plan for Parents and Guardians which they can use as a step-by-step plan to help them effectively address the

# data[].attributes.headline
How to support your child with alleged bullying

# data[].attributes.subject
How to support your child with alleged bullying

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

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

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

What types of bullying are there?

What types of bullying are there?

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

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

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

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

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

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

Why might children not report being bullied?

Why might children not report being bullied?

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

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

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

fear being accused of being a tell tale

feel there is nothing that adults can do

fear reporting it will make it worse.

What are the warning signs of bullying?

What are the warning signs of bullying?

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

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

Cuts or bruises with unusual explanations

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

Illogical routes to commute to school

Nightmares or sleep problems

Loss of interest in school work or a deterioration in grades

Irritability, mood shifts or temper outbursts

Unusual requests for money

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

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

What should you do if your child is being bullied?

What should you do if your child is being bullied?

How to deal with bullying

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

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

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

Try to stick to the facts

Avoid concentrating on the punishment of the perpetrators

Contact the school and devise a plan of action

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

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

Keep an accurate log of incidents.

How to talk your child when they are being bullied

Listen carefully and empathise with their experiences.

Do not overreact or underreact; neither is helpful.

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

Expect behavioural changes at home and manage these mindfully.

Encourage open communication with you regarding ongoing experiences.

How to teach your child to be safe

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

Encourage the child to walk away and seek adult help.

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

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

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

What are the effects of bullying?

What are the effects of bullying?

The impact of bullying can include:

Loss of confidence

Damaged self-esteem

Reduced self-worth

Mood problems and depression

Academic deterioration

Sleep and appetite problems

Irritability

Body image issues

Isolation and developmental disruption.

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

Educating your child about bullying

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

Encourage them not to take the taunts personally

Role model body language that demonstrates confidence

Pay attention to any deficits in social skills

Identify and encourage the child's talents and positive attributes

Encourage other networks like local clubs, and so on.

What should you do if your child is the bully?

What should you do if your child is the bully?

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

Display a strong need to dominate

Impose themselves on others

Show a need to be popular or seen as cool

Intimidate smaller children or siblings

Brag about actual or imagined superiority

Are hot-tempered or easily angered

Have low frustration tolerance

Tend to cheat in games and hate losing

Are oppositional toward adults

Show premature anti-social behaviour.

If your child is identified as a bully:

Take the issue seriously

Avoid excuses

Listen carefully to the facts

Avoid being manipulated by one-sided accounts

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

Explore explanations for the behaviour

Be mindful of your behaviour and possible negative role-modelling

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

# data[].attributes.attachment_link.title
Warning signs of bullying and what to do

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

# data[].attributes.headline
Dr. Colman Noctor - Exam Stress Management

# data[].attributes.subject
Dr. Colman Noctor - Exam Stress Management

# data[].attributes.attachment_link.title
Let’s talk: Exam Stress with Dr. Colman Noctor

# data[].attributes.attachment_link.readable_text
Why the transition can be difficult

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

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

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

Listening

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

Talking about change

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

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

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

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

Making the transition easier

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

Focus on their strengths

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

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

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

Resourcefulness

Resilience

Strategies to deal with challenges

Independence and self-belief

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

A sense of contribution to school and community.

Build a new routine

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

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

Sleep

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

Sleep hygiene

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

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

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

Relationships

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

Talk to the school

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

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

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

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

# data[].attributes.attachment_link.title
Supporting The Transition From Primary to Secondary School | Jigsaw.ie

# data[].attributes.attachment_link.description
The change from primary to secondary school can be an anxious time. Read how you can support the young people in your life.

# data[].attributes.headline
RCSI - Back to school: help your children to flourish

# data[].attributes.subject
RCSI - Back to school: help your children to flourish

# data[].attributes.attachment_link.title
RCSI MyHealth Series - Back to school: help your children to flourish

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

# data[].attributes.attachment_link.readable_text
4 times as many boys are diagnosed autistic as girls. This is not an accurate picture.

Frequently, for many reasons, girls are diagnosed later (on average up to 6 years later), missed or misdiagnosed, causing long term mental health problems with too many girls feeling too anxious to attend school as a result.

Currently the assessment tools used to screen for autism are male-centric. We want to see tools in place that reflect multiple presentations and needs so that no child's need goes unrecognised or unsupported. We are currently pilot-validating the Internal Presentation of Autism Checklist that sits within our white paper Autism, Girls and Keeping it All Inside , so expect that to change soon. Our survey had 1123 responses in a week, so there are many people who feel strongly about having screening tools which feel representative. Our vision is for a system that enables autistic girls to thrive, to feel understood and to achieve the best educational outcomes.

Our aim is to raise awareness of autism in girls and others who present in an internal way with health, social care and educational professionals and to bring change. Not only to the way that autistic girls are assessed and subsequently supported but to the narrative, with updated and positive terminology used to describe autistic traits.

Our private Facebook group supports both autistic girls and women and their extended families, but there are many more who need our help. We are now a registered charity, fundraising to enable us to both fund projects which offer face to face support and campaign for real change.

# data[].attributes.attachment_link.description
We are a small registered charity working to support, educate, and bring change. Here you will find lots of resources.

# data[].attributes.headline
Support for Parents/Guardians/Carers - this website includes a range of vital information on starting your autism journey. This includes terminology, how autism is diagnosed, what to expect during the assessment process and what professionals will be involved.

# data[].attributes.subject
Support for Parents/Guardians/Carers - this website includes a range of vital information on starting your autism journey. This includes terminology, how autism is diagnosed, what to expect during the assessment process and what professionals will be involved.

# data[].attributes.attachment_link.description
This page explains how parents can better recognize, understand and support their autistic child, including diagnosis

# data[].attributes.headline
Dyslexia Hub - empowering Parents/Guardians

# data[].attributes.subject
Dyslexia Hub - empowering Parents/Guardians

# data[].attributes.attachment_link.title
Empowering Parents | Dyslexia Hub Ireland

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

# data[].attributes.attachment_link.readable_text
Pieta first opened its doors in Lucan, County Dublin in 2006. Since then we have seen and helped over 60,000 people in suicidal distress or engaging in self-harm.

We now operate 20 locations across Ireland. Pieta now employs over 200 therapists and support staff, and the demand for our service is increasing.

How We Work - Pieta Way

In 2020 Pieta delivered over 52,000 hours of intervention and bereavement counselling. We managed over 70,000 crisis support calls and texts through our 24 freephone helpline and we directly supported over 600 households devastated by the loss of a loved one by suicide.

Everything is free of charge and our staff are fully qualified, providing a professional one-to-one therapeutic service for people who are experiencing suicidal ideation, people who have attempted suicide and people who are engaging in self-harm. A doctor's referral or a psychiatric report is not required.

All our services are free of charge and our staff are fully qualified, providing a professional one-to-one therapeutic service

Prevention, Intervention, and Postvention.

Pieta's three main pillars of practice are prevention, intervention, and postvention.

Pieta's intervention model is our suicidal ideation and self-harm counselling therapy. Our strength based and solution focused method through up to twelve sessions of free counselling, initially twice a week, will provide clients with a new perspective to the problems they're experiencing now.

Postvention practice is our Suicide Bereavement service.
We provide free counselling, therapy and support to those who have been bereaved by suicide. This service provides Suicide Bereavement Liaison Officers within 8 weeks of a death by suicide, and Suicide Bereavement Counselling from 8 weeks on.

Darkness Into Light

Darkness Into Light is our flagship fundraiser, an event that is almost entirely organised by our amazing volunteers continues to go from strength to strength. Hundreds of thousands of people wake in the small hours of the morning to take part in Darkness Into Light and each year it touches the lives of many more in venues across the world.

Hope is something we strive to give each person who comes to us in their time of need. We help them feel more hopeful about the future as we continue to tackle the grave issue of suicide and self-harm in Ireland.

Hope is something we strive to give each person who comes to us in their time of need. We help them feel more hopeful about the future as we continue to tackle the grave issue of suicide and self-harm in Ireland.

We're passionate about our life-saving work. As over 80% of our income comes from fundraising events, we rely heavily on the support and encouragement of our volunteers and friends of Pieta.

Chief Executive Officer

Elaine Austin joins Pieta House with a wealth of experience in leadership and management from her previous role as Group HR Chief Operating Officer in Bank of Ireland where she was responsible for delivering people and organisational change.

Last year, across 15 centres nationwide, Pieta provided 8,200 people with free face to face professional intervention and bereavement counselling, and this was further supported by the 24/7 crisis helpline. Speaking about her appointment, Elaine Austin said;

"I feel very privileged to be a part of this organisation and look forward to leading Pieta in the delivery of its vision - that in Ireland, suicide, self-harm and stigma is replaced by hope, self-care and acceptance"

Fergus Clancy, Chairman of Pieta, said; "On behalf of the Board of Pieta, I am delighted to welcome Elaine. Our ambition is to build on the already strong foundations of Pieta. We are confident that Elaine will provide strong leadership as the organisation enters the next phase of growth, building on the significant legacy fostered by Joan Freeman and Brian Higgins, and bringing its important services to as many people as possible.&quot

# data[].attributes.attachment_link.description
Pieta first opened its doors in Lucan, County Dublin in 2006. Since then we have seen and helped over 60,000 people in suicidal distress or engaging in self-harm. We now operate 20 locations across Ireland. Pieta now employs over 200 therapists and support staff, and the demand for our service is increasing.

# data[].attributes.attachment_link.title
Information and eLearning | Advice and Support | Jigsaw

# data[].attributes.attachment_link.description
Mental health information for young people, their parents and guardians, and those who work with young people. from Jigsaw Clinicians

# data[].attributes.attachment_link.readable_text
Talk to someone

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

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

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

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

# data[].attributes.attachment_link.description
Sometimes you might unwittingly stumble across illegal online content like child abuse imagery. Always remember: you can report it and get it removed using Hotline.ie.

# data[].attributes.attachment_link.readable_text
Talk to someone

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

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

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

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

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

# data[].attributes.attachment_link.readable_text
"Vape Haze"

27 June 2022

Four Corners

GRACE TOBIN, REPORTER: Do you vape?

DYLAN: Only when I'm drinking.

JACK: Like socially, so like when I'm out, so like maybe like once a week.

GRACE: I do have friends that are actually addicted to vaping. I do think that it is legitimately disruptive to some people's lives.

GRACE TOBIN, REPORTER:How often would you vape now?

CLANCEY: Oh, way too often.

I probably go through one disposable vape a week.

AYDEN:I would say I was at a light level of addiction.

The easy thing about vaping is you can always vape anywhere these days.

GRACE TOBIN, REPORTER: Vaping was hailed as a new way to quit smoking, instead it's become a craze among young people.

ASST PROF. BECKY FREEMAN, PUBLIC HEALTH, UNIVERSITY OF SYDNEY:It is no wonder this product appealed to young people so much.

It was designed for them. It was marketed to them, and it was available to them.

SIMON CHAPMAN, EMERITUS PROFESSOR, PUBLIC HEALTH, UNIVERSITY OF SYDNEY: You are inhaling a cocktail of chemicals, particularly the flavouring chemicals that we have no idea what the long-term consequences of that are going to be.

GRACE TOBIN, REPORTER: The right to sell nicotine vapes in Australia has been hotly contested and there are some familiar backers.

How involved is Big Tobacco in the vaping industry?

ASST PROF. BECKY FREEMAN, PUBLIC HEALTH, UNIVERSITY OF SYDNEY:Big Tobacco's in the thick of it.

GREG HUNT, FEDERAL HEALTH MINISTER, 2017 - 2022:The tobacco industry lobbies, and they lobby hard, you have to be willing to stare them down.

HOLLIE HUGHES, LIBERAL SENATOR: You say Big Tobacco, what is Big Tobacco?

Define Big Tobacco?

If they are trying to move away from cigarettes into a product that is better for people, that gets people off cigarettes, I don't have a problem with that.

GRACE TOBIN, REPORTER:What is not in dispute is this booming market has been pushed underground.

DR COLIN MENDELSOHN, FOUNDING CHAIR, AUSTRALIAN TOBACCO HARM REDUCTION ASSOCIATION:It's a de facto prohibition, every month, millions of illicit unregulated vapes are imported into Australia.

GRACE TOBIN, REPORTER:Cheap, disposable vapes are pouring in from factories in China sold here by local dealers to convenience stores and tobacconists as part of the illicit trade.

Tonight on 4 Corners, we'll show you the thriving black market of e-cigarettes - fuelled by a failure to police the rules and we investigate the fierce battle over the harms of vaping.

It's a mess - that's threatening to hook a new generation on nicotine.

TITLE: VAPE HAZE

RUBY: You know, it's bad, but you don't care because your brain is hooked on it and it's like a physical addiction.

You have your phone and your vape, like it's an accessory that you constantly have.

It's the last thing you do before you go to sleep. It's the first thing you do when you wake up.

Sometimes you wake up a couple times during the night to hit it and then go back to sleep, like it's totally got a hold of you and it's the only thing you think about.

GRACE TOBIN, REPORTER: In her final year of high school, Ruby is battling an addiction to nicotine.

When did you first try vaping?

RUBY: I'm going to say 2018, 2019, really young, so when I was 14 or 15. I'm going to say, super young.

At the time everyone was like, "Oh, it's healthier than smoking cause you're not getting the tobacco and all the carcinogens in your lungs."

And it just felt cleaner because you didn't have the cigarette smell and the taste, and they're flavoured with like fruity stuff, so it just feels like you're taking a lolly or something.

GRACE TOBIN, REPORTER:Do you remember how it felt the first time when you did try it?

RUBY: I want to say it felt like you were dying, but in a good way.

Like you get a head rush, I don't know how to explain it.

You get super lightheaded, you get like shaky, it's this wave that just comes over you.

GRACE TOBIN, REPORTER: Vaping is a multibillion-dollar global industry. In Australia it's now estimated about 400 thousand people vape.

PROF. EMILY BANKS, EPIDEMIOLOGY & PUBLIC HEALTH, AUSTRALIAN NATIONAL UNIVERSITY: The majority of use is actually in younger age groups, and it's particularly common in teenagers and young adults.

We are seeing quite rapid increases.

GRACE TOBIN, REPORTER: What is vaping? How does it actually work?

PROF. EMILY BANKS, EPIDEMIOLOGY & PUBLIC HEALTH, AUSTRALIAN NATIONAL UNIVERSITY: So, e-cigarettes heat an e-liquid which usually contains nicotine to a very high temperature, and that creates an aerosol, which the user then inhales and that gives them a dose of nicotine, as well as the flavouring and other chemicals.

One of the issues with nicotine addiction at young ages is not only the problem that goes with being addicted to a substance, but it has effects on the developing brain.

So, we can see that it can affect memory, concentration, and learning, but it also sets the foundation for future addiction.

NIKOLA: So, did you vape today? It's ok I don't mind, it's better to tell me the truth.

RUBY: Yesss, yes

NIKOLA: You did. How did you feel about that?

RUBY: Irritated.

GRACE TOBIN, REPORTER: A few months ago, Ruby confessed to her mum Nikola she was vaping and needed help giving up.

NIKOLA: So did you buy the vape or did someone give it to you?

RUBY: No, everyone just has one. You just go to the bathroom, it's a thing, like you wanna go to the bathroom?

NIKOLA: Oh right.

She came to me and said that she had been vaping, and it had got a bit out of hand, and she was doing it a lot, and she'd tried to quit, and she couldn't.

She'd had these really unpleasant symptoms that she didn't like that confused her, and she wanted me to help her find a way out of it.

RUBY: Like you know, when you're having withdrawals, it's miserable.

You just feel grumpy and you get anxious.

Like you're literally like, "I need a vape right now," and you get headaches, dry mouth, shaking sometimes, it's not fun.

GRACE TOBIN, REPORTER: How did you feel as a parent hearing that sort of news from a 16-year-old?

NIKOLA: Oh, devastated, because what she's saying is that at 16 years old, I have an addiction.

That's what she was saying, I have an addiction that I cannot control. And I was really upset. I was really fearful for her health.

I felt really angry that this product existed that seemed almost designed to appeal to kids and now she couldn't stop it.

I was upset, I was angry.

Yeah, it was a horrible feeling.

GRACE TOBIN, REPORTER:E-cigarettes have been around for 15 years, sold as an alternative to smoking but the company that made vaping cool is a Silicon Valley start-up called Juul.

JOHN MONSEES,CO-FOUNDER JUUL LABS: There's 38 million Americans that still smoke, there are a billion people who still smoke globally but 70 percent of those people want to quit.

Juul launched in 2015, its founders claimed their mission was to disrupt the tobacco industry with a device that delivered at least 3 times more nicotine than its rivals.

ADAM BOWEN, CO-FOUNDER JUUL LABS: I would tell people, anyone who would listen 50 years from now nobody's going to be smoking cigarettes, they're going to look back and think oh my god can't believe people used to do that and now I think it's actually going to happen much faster in large part because of the progress that we've made.

ASST PROF. BECKY FREEMAN, PUBLIC HEALTH, UNIVERSITY OF SYDNEY: And so Juul comes up with this product and initially, I mean, I don't know people's intentions, I can't read people's minds, but supposedly initially it was to help people to quit smoking.

Very noble thing to want to do but that's not how the product was rolled out.

GRACE TOBIN, REPORTER: Juul's first advertising campaign featured young, glamourous models vaping the company's sleek, stylish device.

STEVEN BAILLIE, CREATIVE DIRECTOR, VAPORIZED CAMPAIGN:Well, I think that just looking at the device, it felt really disruptive.

It was to me a beautiful piece of industrial design and so I, I kind, we kind of talked and had conversations about like, you know, how do you sort of present that?

This was a new device, so it had to feel contemporary.

GRACE TOBIN, REPORTER:Steven Baillie was the campaign's Creative Director.

STEVEN BAILLIE, CREATIVE DIRECTOR, VAPORIZED CAMPAIGN:I think when my clients come to me, they have a very specific, specific demographic in mind in terms of the audience they are trying to reach and appeal to.

GRACE TOBIN, REPORTER: Did JUUL have a demographic in mind when they came to you?

STEVEN BAILLIE, CREATIVE DIRECTOR, VAPORIZED CAMPAIGN: Um yeah,I mean, I believe it was millennials.

I don't have that paperwork in front of me. It's certainly been a number of years.

ASST PROF. BECKY FREEMAN, PUBLIC HEALTH, UNIVERSITY OF SYDNEY:I think the impact of the Vaporised campaign can't be underestimated.

So, you had ads in teen magazines. You had ads on children's cartoon websites.

It's no wonder this product appealed to young people so much.

It was designed for them.

It was marketed to them, and it was available to them.

GRACE TOBIN, REPORTER:Becky Freeman has spent her career studying how tobacco companies try to influence public health.

She tracked the success of Juul.

ASST PROF. BECKY FREEMAN, PUBLIC HEALTH, UNIVERSITY OF SYDNEY:Their rise was unstoppable.

Vaping has come in and just completely been taken up by young people, including men, women, 18 to 24 year olds.

I think that this company saw a hole in the market and went for it.

STEVEN BAILLIE, CREATIVE DIRECTOR, VAPORIZED CAMPAIGN:It just kind of happened so fast.

It's in kind of in every Seven 11, Win Dixie across the United States.

It's in my local sort of corner store in New Jersey and that's when the real negative kind of publicity started to catch on.

It just felt like, again, from my perspective, a little blip in the radar in the beginning, but then it was like, again, like a huge explosion later.

And there was, you know, clearly a lot of outrage from angry, angry parents.

GRACE TOBIN, REPORTER:By 2018 more than 3 million American high schoolers were vaping and the backlash against Juul began.

Alarmed there was a youth nicotine epidemic, Congress grilled the company at public hearings.

UPSOT JAMES MONSEES, CO-FOUNDER JUUL LABS: We never wanted any non-nicotine user and certainly nobody underage to ever use Juul products.Juul Labs isn't Big Tobacco. We are here to eliminate its product - the cigarette.

GRACE TOBIN, REPORTER:In fact, at the time of this testimony tobacco giant Philip Morris International already owned a third of Juul.

ASST PROF. BECKY FREEMAN, PUBLIC HEALTH, UNIVERSITY OF SYDNEY:Philip Morris buying such a large share in Juul was incredibly cynical because this is a company who in their early marketing materials was touting how they were going to be some Big Tobacco adversary that they were going to push Big Tobacco out of the market and be the new, safer player in town and then you have Big Tobacco just swooping in and going, "huh, this company operates just like us.

They target young people.

They don't care about health and they're quite savvy with product design and savvy with marketing materials. Well, that fits right in with our company."

GRACE TOBIN, REPORTER: Juul denies it marketed to children but has so far paid 77 million dollars to settle court cases with several US states.

Steven Baillie has been repeatedly questioned over Juul's creative brief.

STEVEN BAILLIE, CREATIVE DIRECTOR, VAPORIZED CAMPAIGN:There's tonnes of litigation.

Are you kidding me?

I've been deposed so many times I've been sitting around lawyers talking about this for feels like the last three years because I think there's a lot of misconceptions about that campaign.

Like there's some smoking gun. I mean, lawyer after lawyer has been through every email, I have ever written to anyone at their company, right?

So, it's kind of a disconnect for me to like, sort of like say that that campaign is responsible for a teen smoking epidemic. I just, I don't buy it.

STUDENT 1: The bell rings. You want to go to the bathroom, and you just literally see tens of kids, like sitting in a circle, just all sharing one and it's crazy.

GRACE TOBIN, REPORTER: Why do you think people like it so much or do it so much?

STUDENT 1: They just love the flavour, I reckon it's and then the nicotine gets them addicted and they just can't stop

STUDENT 2: High school is a lot of people trying to fit in and also its colorful. It smells nice and they just wanna be cool. I feel like that's why it could be really popular.

STUDENT 3: Like you can't even really go to the bathroom at lunch anymore, cause they're just all, hogging the bathrooms vaping.

GRACE TOBIN, REPORTER: Why do they go to the bathrooms to do it?

STUDENT 3: To hide from the teachers. Cause they don't wanna get caught cos they'll confiscate the vape if they find out.

GRACE TOBIN, REPORTER:In Australia, schools are only just coming to terms with how popular vaping's become with kids.

In New South Wales alone, one in ten 16 to 24-year-olds now vape - it's more than doubled in the space of a year.

BRENDA QUAYLE, PRINCIPAL, ERSKINE PARK HIGH SCHOOL: We see it consistently. It is an ongoing, consistent situation that we deal with at a school level. I am hearing from colleagues nearby that it's the same in all of the school contexts and we are hearing that it's happening across a range of age groups as well, which is quite fascinating for me.

GRACE TOBIN, REPORTER: How young are we talking?

BRENDA QUAYLE, PRINCIPAL, ERSKINE PARK HIGH SCHOOL: Look I've heard stories of children as young as year three and four.

GRACE TOBIN, REPORTER:In Sydney's western suburbs, principal Brenda Quayle can't remember the last time she dealt with a smoker but she tackles vaping on an almost daily basis.

How difficult was it to actually detect or even catch out kids who were vaping?

BRENDA QUAYLE PRINCIPAL, ERSKINE PARK HIGH SCHOOL:The scent that is attached to some of the vapes that students are able to purchase now are quite sweet.

So strange smells that we thought initially were perfume, and a few jokes here and there about, "Oh, it's a bit of a sickly smell for a perfume," and trying to piece together what it was that they were now using as deodorants really made us start to stop and think and go no, this doesn't seem like a scent.

PROF. EMILY BANKS, EPIDEMIOLOGY & PUBLIC HEALTH, AUSTRALIAN NATIONAL UNIVERSITY: When we're talking about addiction in children, e-cigarettes may actually be more dangerous than smoking because they're much easier to access, they're much more discreet, you can hide them, and they also have these multiple flavours so they're much more appealing to children, and they're marketed to children.

Use of e-cigarettes in that younger age group isn't about giving up smoking. It's about a completely new habit.

GRACE TOBIN, REPORTER: Research shows kids who vape are actually more likely to start smoking cigarettes.

PROF. EMILY BANKS, EPIDEMIOLOGY & PUBLIC HEALTH, AUSTRALIAN NATIONAL UNIVERSITY: Young people who use e-cigarettes and are non-smokers have around three times the probability of taking up smoking as young people who don't use e-cigarettes.

BRENDA QUAYLE PRINCIPAL, ERSKINE PARK HIGH SCHOOL:Come on in Grace and I'll show you what we've collected over the last few months.

Most of the vapes used by kids are the cheap, disposable kind imported from China.

BRENDA QUAYLE PRINCIPAL, ERSKINE PARK HIGH SCHOOL:You can see here samples of how innocuous some of these look, in this case this was a collection of things where students were on-selling them.

But you can see some of them look like USB hard drives, some of them certainly look like highlighters and the palm size of them is quite a concern.

GRACE TOBIN, REPORTER: So how often would you have to confiscate vapes?

BRENDA QUAYLE PRINCIPAL, ERSKINE PARK HIGH SCHOOL:Oh we'd be confiscating vapes a couple of times a week at the moment.

We do spend a lot of time in long conversations with young people about are you aware of how dangerous this is.

GRACE TOBIN, REPORTER:It's illegal to buy or sell devices containing nicotine - unless you have a prescription from a doctor.

But kids of all ages are having no issue tracking them down on what's become a black market sold under the counter in stores or on social media.

RUBY: I don't want to be like a massive snitch, but it's actually super easy.

You can buy them from convenience stores and there's also kids and young adults who buy them overseas in bulk, and then sell them.

So you're just street dealers and stuff, so yeah, they're super accessible.

Like you go on your phone, you're like, "Can I pick up a vape?" and they're like, "20 minutes."

And you just meet them somewhere and they just hand it to you.

GRACE TOBIN, REPORTER: How do you know who to message when you want a vape?

RUBY: Word of mouth, mostly. I think it's the same as any other drugs. Any social media as well. Yeah, you just it's whatever.

GRACE TOBIN, REPORTER: Illicit sales on social media are rife.

Kids are using TikTok, SnapChat and Facebook to find where they can buy nicotine vapes suppliers also use code words and images to illegally sell their products and they deliver.

We've found there are literally hundredsof these suppliers on social media that you can buy from.

So, I've messaged one of them to order some vapes and he's going to drop them off to me.

An hour later he arrived.

Ok, this is what he sold me, a bunch of cheap disposable vapes.

The whole exchange took probably 30 seconds, it felt a bit shady but to be honest it was fairly straightforward.

He gave me the vapes, I gave him the cash and then he left.

DR CELINE KELSO, WOLLONGONG UNIVERSITY: So, what did you bring me today? Alright so quite a few brands that I have seen before, IGET and Gunnpod.

GRACE TOBIN, REPORTER: We've come to the University of Wollongong to find out exactly what's in the vapes we bought

Dr Celine Kelso has tested over a hundred samples.

She's not surprised that the key ingredient - nicotine - isn't listed on the packaging.

DR CELINE KELSO, WOLLONGONG UNIVERSITY:At the moment, nicotine is illegal in Australia. So by not having it on the packaging, it's a way for sellers to stop the seizing of the samples.

GRACE TOBIN, REPORTER: So that in your experience, they still will contain?

DR CELINE KELSO, WOLLONGONG UNIVERSITY: They still will contain nicotine. Yes, I'm pretty sure.

GRACE TOBIN, REPORTER: These vapes may look sleek on the outside, but inside they're very basic - held together with some wires, foam, and masking tape.

DR CELINE KELSO, WOLLONGONG UNIVERSITY: So, we have the mouthpiece, the liquid, the battery and then in the little bag, the sensor.

GRACE TOBIN, REPORTER: This sponge is soaked in the e-liquid people inhale.

DR CELINE KELSO, WOLLONGONG UNIVERSITY: So, this is an example of the results, and the most significant result is the presence of nicotine. It's in a concentration that's as high as it comes in those types of devices.

GRACE TOBIN, REPORTER: As high as it comes?

DR CELINE KELSO, WOLLONGONG UNIVERSITY: Yes

GRACE TOBIN, REPORTER: Dr Kelso says if the nicotine levels were any higher it would cause physical discomfort by burning the vaper's throat.

DR CELINE KELSO, WOLLONGONG UNIVERSITY: Some devices also will include cooling agents like WS23, which are usually present, especially in the presence of high concentration of nicotine, to help the vaper to not feel the throat heat that high concentration of nicotine will create.

Very little is known about the long-term risk of inhaling the chemicals found in vapes, including the variety of flavours.

PROF. EMILY BANKS, EPIDEMIOLOGY & PUBLIC HEALTH, AUSTRALIAN NATIONAL UNIVERSITY: The bottom line, I think, from our review is actually that for the major health outcomes that most people are concerned about, like cancer, cardiovascular disease, mental health, reproductive outcomes, we actually don't know what e-cigarettes do to those outcomes.

So, their safety for those outcomes hasn't been established yet.

GRACE TOBIN, REPORTER: Professor Emily Banks is a world-renowned epidemiologist at the Australian National University.

The Federal Government tasked Professor Banks and her team with investigating the harms of e-cigarettes.

Her report is the most comprehensive review of the global evidence so far and found vaping poses a serious public health risk.

PROF. EMILY BANKS, EPIDEMIOLOGY & PUBLIC HEALTH, AUSTRALIAN NATIONAL UNIVERSITY:They cause addiction. They can cause poisoning and toxicity through inhalation which can lead to seizures, trauma and burns, lung injury and we found that they are harmful overall.

GRACE TOBIN, REPORTER: But vaping advocates claim any harms caused by e-cigarettes pale in comparison to the dangers of smoking.

DR ALEX WODAK, HARM REDUCTION CAMPAIGNER: It's important to remember that there are 21,000 deaths from smoking every year.

Eight million deaths from smoking worldwide every year. It's a big issue.

GRACE TOBIN, REPORTER: Dr Alex Wodak has campaigned on drug law reform for 40 years.

UPSOT DR ALEX WODAK, HARM REDUCTION CAMPAIGNER:I'll do whatever is necessary - it needs to be done, it has to be done, it can't be postponed.

GRACE TOBIN, REPORTER: Particularly around illicit drugs.

UPSOT DR ALEX WODAK, HARM REDUCTION CAMPAIGNER:Heroin users are much better off getting clean heroin with known concentration from doctors and the health system generally.

DR ALEX WODAK, HARM REDUCTION CAMPAIGNER: The parallels between the battles we've fought for methadone treatment, needle syringe programs, drug consumption rooms, and so on, and the battle over vaping, it's exactly the same battle.

GRACE TOBIN, REPORTER: Dr Wodak is part of a vaping advocacy group, called the Australian Tobacco Harm Reduction Association.

ATHRA was founded by Dr Colin Mendelsohn - a GP who helps smokers quit.

DR COLIN MENDELSOHN, FOUNDING CHAIR, AUSTRALIAN TOBACCO HARM REDUCTION ASSOCIATION: Look, I've seen a lot of patients who have tried and failed repeatedly with traditional remedies, and many of them have given up on quitting.

So, they've said, "Look, I expect to die like my father from lung cancer, I never thought I'd be able to quit." And for many of them, vaping is a revelation.

GRACE TOBIN, REPORTER: Do you think vaping is harmless?

DR COLIN MENDELSOHN, FOUNDING CHAIR, AUSTRALIAN TOBACCO HARM REDUCTION ASSOCIATION: Certainly not harmless. No credible authority says vaping is harmless.

Nothing is as good as fresh air. But, for people who are otherwise going to smoke and have that level of risk, vaping is substantially less harmful.

PROF. EMILY BANKS, EPIDEMIOLOGY & PUBLIC HEALTH, AUSTRALIAN NATIONAL UNIVERSITY: These products are really being targeted as being useful for quitting smoking, and there is limited evidence, and the jury's kind of still out as to whether they're really effective for that, but for some people, they do help them to quit smoking.

GRACE TOBIN, REPORTER: Dr Mendelsohn and Dr Wodak describe e-cigarettes as a threat to Big Tobacco's profits.

But ATHRA has previously accepted 8 thousand dollars from an organisation called Knowledge Action Change, which receives funding from tobacco giant, Philip Morris.

ATHRA has also accepted donations from vaping businesses.

DR COLIN MENDELSOHN, FOUNDING CHAIR, AUSTRALIAN TOBACCO HARM REDUCTION ASSOCIATION: We declared that funding right from the beginning.

So, the donations from the vaping industry were declared at the time, it was on our website.

I declared it at an international conference.

GRACE TOBIN, REPORTER: You did though, in several interviews, deny taking funding or donations from e-cigarette companies, vaping companies.

So, why would you do that in interviews then if it was declared?

DR COLIN MENDELSOHN, FOUNDING CHAIR, AUSTRALIAN TOBACCO HARM REDUCTION ASSOCIATION: Well, what I did was that I denied taking any personal donations, as I have to you.

So, people have asked me, "Do you take any donations?

Have you had any funding from tobacco or e-cigarette companies?"

And I've said, "No, I haven't."

We've been very transparent about the support that ATHRA's had from e-cigarette companies.

GRACE TOBIN, REPORTER: I mean, do you really think there's that much of a difference taking funding personally or as the founding chairman of ATHRA?

DR COLIN MENDELSOHN, FOUNDING CHAIR, AUSTRALIAN TOBACCO HARM REDUCTION ASSOCIATION: I do. I have no personal benefit in any of this.

GREG HUNT, HEALTH MINISTER 2017 - 2022: For me, it's absolutely clear that as smoking rates come down, Big Tobacco is trying to drive up in a rearguard action, the use of nicotine-based vaping.

GRACE TOBIN, REPORTER: In one of his last interviews as Health Minister, Greg Hunt spoke to 4 Corners about his push to crackdown on e-cigarettes and curb the influence of the tobacco industry.

GREG HUNT, HEALTH MINISTER 2017 - 2022: The tobacco industry lobbies and they lobby hard, but you have to be aware of this, and you have to be willing to stare them down.

I've refused to meet with them throughout my time as a minister, not just in health, but throughout my time in government.

GRACE TOBIN, REPORTER: Why have you refused to meet them?

GREG HUNT, HEALTH MINISTER 2017 - 2022: Look, in my mind, these are merchants of death.

GRACE TOBIN, REPORTER: Greg Hunt's stance on vaping caused upheaval in the coalition.

In 2020, 28 backbenchers signed a letter opposing what they called an effective ban on vaping, forcing a delay.

GREG HUNT, HEALTH MINISTER 2017 - 2022: Look, there are people all the time that have differing views.

Some in that group had strong views. Some simply were supporting their colleagues, as they said to me at the time.

GRACE TOBIN, REPORTER: How far were you willing to go?

GREG HUNT, HEALTH MINISTER 2017 - 2022: Oh, there is no doubt that for me, this was something I was willing to sacrifice my job, my role, my career over.

HOLLIE HUGHES, LIBERAL SENATOR: Greg and I disagreed around vaping.

It stemmed primarily from the personal choice aspect of it.

If you want to vape, if you want to smoke, if you want to have a nicotine tab or spray, you should be allowed to do that.

GRACE TOBIN, REPORTER: Liberal senator Hollie Hughes is passionately pro-vaping.

She's a patient of Dr Mendelsohn, pictured here with other vaping advocates.

HOLLIE HUGHES, LIBERAL SENATOR:I didn't know much about vaping at all. I was probably what you call more of a social smoker and it was only that Colin got me to try it and got some of the vapes, had a go and have never, ever looked back.

So, it was accidental quitting, is probably the best way to describe it and I guess that really reemphasized to me how effective it can be as a smoking cessation tool.

GRACE TOBIN, REPORTER: So, you're still vaping today?

HOLLIE HUGHES, LIBERAL SENATOR:Yeah, but probably not as much as I was when I started.

I'm on a very, very low dose of nicotine.

It's probably more a habit with something in my hand, as opposed to the actual delivery method, but yeah, still vaping today and haven't looked back.

GRACE TOBIN, REPORTER: Big tobacco's evolution from cigarettes to vaping is accelerating.

Last year alone British American Tobacco earned nearly 1 billion from e-cigarettes.

DR COLIN MENDELSOHN, FOUNDING CHAIR, AUSTRALIAN TOBACCO HARM REDUCTION ASSOCIATION:I think Big Tobacco is actually more trustworthy and more pro-health in this than many of the public health bodies in Australia.

They're producing credible research; they're producing products which save lives.

Public health in Australia is opposed to that, and I think that's wrong.

I think they're actually costing lives by campaigning against vaping.

GRACE TOBIN, REPORTER: Are you undermining confidence in official public health bodies?

DR COLIN MENDELSOHN, FOUNDING CHAIR, AUSTRALIAN TOBACCO HARM REDUCTION ASSOCIATION: I think official public health bodies are undermining confidence in themselves.

GRACE TOBIN, REPORTER:What do you think of that kind of statement?

PROF. EMILY BANKS, EPIDEMIOLOGY & PUBLIC HEALTH, AUSTRALIAN NATIONAL UNIVERSITY:I don't know what to say really because I just think it's untrue.

I think the tobacco industry has the interests of its shareholders at heart.

It's not interested in public health.

It's interested in maintaining profits and I also think they have shown themselves repeatedly that they cannot be trusted, and it's a mistake to trust them.

SIMON CHAPMAN, EMERITUS PROFESSOR IN PUBLIC HEALTH, UNIVERSITY OF SYDNEY: The playbook, which big tobacco used to thwart and delay legislation, regulation, the same sort of thing, the same arguments, which are being used by the vaping advocates and of course these days, Big Tobacco is in vaping, all the companies have invested in vaping.

GRACE TOBIN, REPORTER: Professor Simon Chapman has been exposing the tobacco industry's tactics since the 1970s.

SIMON CHAPMAN, EMERITUS PROFESSOR IN PUBLIC HEALTH, UNIVERSITY OF SYDNEY: Tobacco smoking is considered by a lot of people to be the number one preventable health problem in the Western world.

GRACE TOBIN, REPORTER: He says they are more active than ever in the battle to legalise vaping.

Where can we find big tobacco in that mix?

SIMON CHAPMAN, EMERITUS PROFESSOR IN PUBLIC HEALTH, UNIVERSITY OF SYDNEY:Very much behind the scenes.

They have lobbyists, they use third parties to represent them, they use overseasgroups, trade associations, freedom organisations, libertarian organisations, that sort of thing.

GRACE TOBIN, REPORTER:An organisation that's worked closely with the tobacco industry is Legalise Vaping Australia, an off-shoot of the libertarian activist group, the Australian Taxpayers' Alliance.

In 2018 they drove a bus, known as Vape Force One, down the east coast to promote their campaign.

Despite talking up their grassroots credentials, Legalise Vaping has worked with an initiative funded by Philip Morris, while British American Tobacco provided the group with a media consultant free of charge.

SIMON CHAPMAN, EMERITUS PROFESSOR IN PUBLIC HEALTH, UNIVERSITY OF SYDNEY: Legalise Vaping Australia is run out of the same office, there's a lot of other right-wing causes, libertarian causes.

Look, they've been very successful with the same sort of backbenchers that support this issue in the parliament.

They've given them dinky little sort of trophies or plaques thanking them for their activities.

GRACE TOBIN, REPORTER: Legalise Vaping Australia is led by 33-year-old Brian Marlow.

He's a friend of Senator Hollie Hughes seen here celebrating the delay of the vaping ban.

Hughes says their friendship has nothing to do with her stance.

HOLLIE HUGHES, LIBERAL SENATOR: Surprisingly, I'm actually able to make up my own mind on issues.

This might come as a shock to some people, but there are women in the Liberal Party who have their own minds and able to determine what they feel about an issue.

GRACE TOBIN, REPORTER: According to electoral records, Marlow is a big donor to the liberal party, personally donating 44 thousand dollars last financial year.

We wanted to ask Marlow about it - but he pulled out of an interview with Four Corners.

I wanted to ask, did you know that he's a big donor to the New South Wales Liberal Party?

HOLLIE HUGHES, LIBERAL SENATOR: I don't know what he donates to the Liberal Party.

GRACE TOBIN, REPORTER: Well, I can tell you that records show he donated $44,000 in total to the New South Wales Liberal Party last year.

Was Brian Marlow's donation a thank you for your support?

HOLLIE HUGHES, LIBERAL SENATOR: No, I don't know in what way, Brian donated through whatever mechanism he donated.

There's nothing illegal to donating to the Liberal Party.

There's nothing wrong with donating to Liberal Party.

I mean that is just insulting for you to actually insinuate that.

GRACE TOBIN, REPORTER: You're a friend of his though, and you're a liberal Senator in New South Wales.

HOLLIE HUGHES, LIBERAL SENATOR: Am I supposed to lose all my friends as soon as I become a Senator because the ABC doesn't condone their behaviour or activities?

GRACE TOBIN, REPORTER: I don't think that was suggested.

HOLLIE HUGHES, LIBERAL SENATOR: Well, I think it might be being suggested.

GRACE TOBIN, REPORTER: Following our interview with Senator Hughes, Brian Marlow revealed to Four Corners the $44,000 wasn't a personal donation - the money actually came from Legalise Vaping Australia's fighting fund.

In a statement Marlow said: "every dollar raised came from vape shops" and "vapers"...

"Off the back of that, we held a series of vaping roundtable events to allow working class vape shop employees and owners the chance to have long form engagement with Members of Parliament [MPs]."

Marlow said one of the "roundtables" was this one with Hollie Hughes.

Senator Hughes said in a statement:

"The members of LVA [Legalise Vaping Australia] are salt of the earth everyday Australians."

"As an elected representative, I regularly meet with a variety of industry representatives and business owners across a range of issues, as should all my colleagues."

HOLLIE HUGHES, LIBERAL SENATOR: I think there are some camps in this country who particularly oppose vaping and have a desire to try and see a conspiracy every way they turn and that is absolutely false.

GRACE TOBIN, REPORTER: Senator Hughes has previously faced questions over her friendships with two lobbyists working for British American Tobacco, Michael Kauter and David Gracey.

When asked if they'd lobbied Hughes or any other pro-vaping MPs, Kauter told Four Corners they comply "with the Lobbyists Code of Conduct as it relates to all elected representatives."

HOLLIE HUGHES, LIBERAL SENATOR:It is the most ridiculous claim I've ever heard that somehow there's some inter-webbing here.

David and I both went to school together in Perth at John 23rd. I've known Michael Kauter, in fact, I know his whole family.

But Michael was the former deputy director of the National Party when I was on the board of the Liberal Party.

So being in Coalition, we actually got to know each other back then.

GRACE TOBIN, REPORTER: Have you spoken to them about vaping? Have you spoken to them about those clients?

HOLLIE HUGHES, LIBERAL SENATOR:I have no problem talking to anyone about any issue.

I can tell you, people come through my office all day, every day, talking about a range of issues and as long as they are representing legal entities, I am more than happy to talk to them.

GRACE TOBIN, REPORTER: Even if that's Big Tobacco?

HOLLIE HUGHES, LIBERAL SENATOR:You say Big Tobacco.

What is Big Tobacco?

Define Big Tobacco.

Who are they?

GRACE TOBIN, REPORTER: British American Tobacco would be one of them.

HOLLIE HUGHES, LIBERAL SENATOR: It's a cigarette company. They don't define themselves as Big Tobacco. They define themselves as a cigarette company and a tobacco company.

GRACE TOBIN, REPORTER:Do you really think there's much of a difference?

HOLLIE HUGHES, LIBERAL SENATOR:I do think, because it's the language here that's used to bring up some emotion to try and demonise.

You can't demonise an industry and then turn around and expect to work with them.

If they are trying to move away from cigarettes into a product that is better for people that gets people off cigarettes, I don't have a problem with that.

GRACE TOBIN, REPORTER: A Senate committee inquiry into e-cigarettes was held in 2020 where pro-vape MPs took on public health authorities.

MATT CANAVAN, SENATOR: It seems you've got a lot of 'book smarts' - there's a lot of studies and a lot of science - but there's not a lot of 'street smarts.'

That might be a starting point.

CAROLINE EDWARDS, DEPARTMENT OF HEALTH: Senator, I think the department of health and this year more than ever has shown that its entirely science, health, medical based in relation to the health of Australians and we are not ashamed of that.

GRACE TOBIN, REPORTER: Hollie Hughes was the chair.

HOLLIE HUGHES, LIBERAL SENATOR:This is a bottle of nicotine salt, right?

ADJ. PROF JOHN SKERRITT, THERAPEUTIC GOODS ADMINISTRATION:I assume you have a prescription for that Senator?

HOLLIE HUGHES, LIBERAL SENATOR:That is empty, so you can be reassured and in fact I do have a prescription. So, I have both bases covered.

GRACE TOBIN, REPORTER: Professor Emily Banks was one of the key witnesses.

PROF. EMILY BANKS, EPIDEMIOLOGY & PUBLIC HEALTH, AUSTRALIAN NATIONAL UNIVERSITY: I'm not sure exactly which study you are referring to?

HOLLIE HUGHES, LIBERAL SENATOR: I'm talking about the Lee study.

There were three lots of studies and one of them and it's used as part and listening to your opening statement, I've got to say, Professor Banks, that you don't sound like you're a big fan of e-cigarettes and you don't think they have much value, which is a little bit of a worry, since the report isn't finalised and you seem to have a pretty predetermined view.

GRACE TOBIN, REPORTER: Was that true?

PROF. EMILY BANKS, EPIDEMIOLOGY & PUBLIC HEALTH, AUSTRALIAN NATIONAL UNIVERSITY: Well, what I say is that I'm here to present the evidence, and so that's what I do, and I wish the news was different.

I wish that e-cigarettes didn't have the harms that they do, but I have to present the evidence and I think the other thing is that there are people out there who want the evidence to be different, and one of the commonest things they do is to accuse people who are presenting the evidence of bias.

UPSOT HOLLIE HUGHES, LIBERAL SENATOR: Vaping was having a real impact on their lives and on their families lives.

GRACE TOBIN, REPORTER: Ultimately the pro-vape camp failed in its ambition to make e-cigarettes widely available, but regulations were watered down to allow vapes to be legally sold in pharmacies with a prescription.

GREG HUNT, HEALTH MINISTER 2017 - 2022: It's far better to have limited access than to have open slather and again, the people who want open slather are, for the most part, interested in the perspectives of the tobacco companies.

And then, there are those that are legitimate and have views.

I just respectively and categorically disagree with those views based on the strong, clear evidence from the medical and scientific bodies, not just here in Australia, but around the world.

DR ALEX WODAK, HARM REDUCTION CAMPAIGNER & ATHRA BOARD DIRECTOR: Its idiocy that people, smokers who want to switch from deadly cigarettes to much safer vaping have to jump through hoops to do that, but if they want to keep using deadly cigarettes, they can get them very easily from 20,000 outlets.

That's crazy.

GRACE TOBIN, REPORTER: It's not hard to find a vape shop in Australia but they're not allowed to sell nicotine.

Instead, business owners like Maxim Fichkin are restricted to stocking empty devices and non-nicotine e-liquids.

What kinds of flavours can you get?

MAXIM FICHKIN, OWNER, THE STEAMERY: Fruity, cinnamon, berry crunch, mint candies, grape - the world is your oyster.

GRACE TOBIN, REPORTER: If a smoker, a current smoker walked in here today, how do you help them, what sort of service do you give them in a vape shop?

MAXIM FICHKIN, OWNER, THE STEAMERY: We just need them to say that they want to quit smoking, and from there, we ask them a flurry of questions that helps us get an understanding of what device suits them, what flavours would suit them and if they choose to source their nicotine legally, how they would go about incorporating that into their vaping journey.

GRACE TOBIN, REPORTER: Since the prescription model was introduced a slew of new businesses have sprung up, offering a one stop shop - you can buy your vape products and get a nicotine prescription all in one go.

Even though it's legal, some of these websites don't even require you to speak with a doctor.You just fill out an online form with your Medicare details and a prescription is emailed within hours.

But that is not how most people buy vapes.

MAXIM FICHKIN, OWNER, THE STEAMERY:There are practically no pharmacies around that are selling nicotine in the format required in order to continue vaping the way they have been.

The regulatory changes have created a black market.

By restricting a consumer's ability to be able to source nicotine legally and making it far more difficult, it's forcing them to have to go to the black market and purchase disposable vapes.

GRACE TOBIN, REPORTER: State and Federal authorities have started targeting the illicit vape market.

NSW Health has raided stores like this tobacconist, seizing more than 1 million dollars' worth of stock since January.

The Therapeutic Goods Administration has also fined individuals and online suppliers.

But our investigation has found the black market is still thriving.

SIMON CHAPMAN, EMERITUS PROFESSOR IN PUBLIC HEALTH, UNIVERSITY OF SYDNEY: The reason we've got a black market is because people are bringing in these products, taking a chance that they won't be apprehended, they're landing them for about a dollar each and they're selling in shops for 20 to 25, so this is a massive incentive for that to continue.

GRACE TOBIN, REPORTER: Millions of disposables vapes made in China are being imported and sold here illegally by online dealers.

We've looked into one of them promoted as a major Australian distributor of the popular Gunnpod brand.

We ordered vapes from the website and had them delivered.

The wholesaler also claims to supply major tobacconists.

So, Four Corners bought Gunnpod vapes from four of the chains - Free Choice, Cignall, TSG and King of the Pack.

Testing confirmed all the vapes contained high levels of nicotine.

We've tracked down the man behind the website - Hao Liu.

He didn't respond to our emails, so we went to his warehouse.

Are you Hao Lui?

HAO LUI: Yeah.

GRACE TOBIN, REPORTER: I am Grace from 4 Corners.

GRACE TOBIN, REPORTER: Do you sell these?

HAO LUI: I don't sell this one.

GRACE TOBIN, REPORTER: Do you run a vaping business out of this warehouse?

GRACE TOBIN, REPORTER: So, you have never sold these products before?

GRACE TOBIN, REPORTER: Are you sure?

HAO LUI: Yeah, thank you.

GRACE TOBIN, REPORTER: Within days of speaking to Hao Liu, changes were made to the Gunnpod Australia website - it now states it doesn't hold any stock and that it's working to bring Gunnpod to all pharmacies as the first TGA approved vape brand in Australia.

UPSOT JACK: What's the vape model of choice? What's everyone using? Gunnpod

RUBY: i-Get?

JACK: Here's a hot topic - do we think there is non-vaper elitism?

MAYA: I feel like people who don't vape they just look down on people who do vape, but also you don't know how hard it is to like stop vaping

GRACE TOBIN, REPORTER: At 17 years old, Ruby is trying to stop vaping. She's now on nicotine patches to help her quit.

What have you told your friends about trying to give up?

RUBY: I told everyone at my school like do not give me any vapes like I had to have other people hold me accountable and it's like a monster that takes over you like I'd go up to people like 'do you have a vape' and they're like we can't give it to you and I told them not to give it to me but I get so angry, I'm like you're not my friend, if you really cared for me you'd give me a vape.

GRACE TOBIN, REPORTER: What do you think about Ruby giving up?

MAYA: Honestly, I've seen Ruby giving up many times.

It's been like not a linear progression, you know just an up and down thing, and I just think it's great because it is really hard and if she quits this time or doesn't quit this time, that's alright, at least she is trying.

GRACE TOBIN, REPORTER:For a product that's meant to help smokers quit, Ruby is finding it's not that easy giving up vaping either.

Have you fully quit vaping or is it hard to stick to that?

RUBY: It's very hard to stick to it.

GRACE TOBIN, REPORTER:When is it hardest?

RUBY:Constantly. All the time.

It's ridiculous.

There is no rest.

# data[].attributes.attachment_link.description
Vaping is a multi-billion-dollar global industry that is rapidly growing in popularity amongst young adults. It was hailed as the new way to quit smoking but there are serious concerns the product is now causing nicotine addiction in teenagers.

# data[].attributes.attachment_link.title
Is your Teen Vaping? Here is Everything you Need to Know about Vaping - SchoolDays.ie

# data[].attributes.attachment_link.description
Teens are starting to vape and smoke much earlier and in higher numbers than ever before. In teen smoking studies led by Professor Luke Clancy, Director General of the TobaccoFree, it has been noted that smoking increased for the first time in 28 years to 14.4% with vaping being a starting point for…

# data[].attributes.attachment_link.readable_text
"I know you don't want to feel left out, but it's my job to do what I think is safest. I'm not happy about you being there with no adults when people are going to be drinking."
You don't need to worry. I can look after myself, I'm not stupid
"I know you're not stupid. That's why I'm letting you go. But if you want that freedom, you have to stay in contact with me so I know that you're safe."
Everyone else will be bringing a few cans
"I know you feel left out, but you can still have a good time without drinking. I'm not going to give you alcohol while you're underage. It's an unhealthy thing for you to do."
You don't understand. It's just a bit of fun
"I do understand why you want to drink. And I know it can be fun. Kids get hurt and injured every day and do things they regret when they're drunk. I care about you and I'm not going to put you in that position. You can have fun without alcohol."

Be understanding

Teenagers are under a lot of pressure and can feel very vulnerable. They need the security of knowing you're on their side and want to keep them safe.

Helping with alcohol peer pressure

Friends are a big part of their life. They are more likely to drink or take drugs if their friends do.

Peer pressure can also be positive. If your child is the risk-taker, their friends may be the ones urging them not to drink or use drugs.

Some people think that giving a child a small amount of alcohol can help them to drink more responsibly. This is not true. The earlier young people start to drink, the more likely they are to develop problems.

Let them know that they can say no

Some reasons they could use are that they:

prefer to stay sober

would be in trouble if they go home drunk

have to get up early tomorrow for training

do not like the idea of being out of control

feel ill if they drink alcohol - they would enjoy the night more without it

Sometimes it's better to avoid a situation where they will be under a lot of pressure.

Be there for them

Teenagers need to know that you are on their side and want to keep them safe.

Talk to their friends' parents

If you're worried, it can help to talk to their friends' parents. If other parents are worried too, see if you can set some rules together.

Let their friends know your rules

It can reduce pressure on your child if their friends know your rules.

Some rules might be:

they have a fixed time to be home

you will call their friends' parents if necessary

their friends will not be allowed to bring alcohol into your house

Role play situations with them

You could 'role play' what they could say and do in a situation where they were feeling under pressure.
Setting boundaries with young people around alcohol

# data[].attributes.attachment_link.title
Managing resistance with a young person about drinking alcohol

# data[].attributes.attachment_link.description
"I know you don't want to feel left out, but it's my job to do what I think is safest. I'm not happy about you being there with no adults when people are going to be drinking." You don't need to worry. I can look after myself, I'm not stupid "I know you're not stupid.

# data[].attributes.headline
HSE Supports: Alcohol and Drug awareness

# data[].attributes.subject
HSE Supports: Alcohol and Drug awareness

# data[].attributes.attachment_link.title
Information for parents about young people

# data[].attributes.attachment_link.description
Get tips on how to communicate with your child about alcohol and other drugs at HSE.ie

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

# data[].attributes.attachment_link.title
13+ YearsTusla - Child and Family Agency

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

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

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

In this article, you will learn:

How much sleep do young people need?

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

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

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

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

How too little sleep effects your mind and body

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

Changes in mood

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

Fatigue

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

Concentration difficulties

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

Why is your sleep disrupted?

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

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

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

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

Create a sleepy environment

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

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

Limit devices at night

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

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

Wind down

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

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

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

Avoid stimulants

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

Exercise

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

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

# data[].attributes.attachment_link.title
Sleep and Mental Health | Advice for Young People | Jigsaw

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