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Teach every child about food | Jamie Oliver

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Healthy snacks for children

Keep their hunger at bay with these healthy snack ideas

Healthy snacks can help keep up children's energy levels between meals, and are a great opportunity to give their diet a nutrition boost. You can help them grow into healthy adults by making sure they are snacking on food that is good for them.

1. Importance of healthy snacks

Healthy snacks are a very important part of our children's diet, and may be offered 2 to 3 times a day.

2. Decide whether your child really does need a snack

Children need time to build up an appetite for their next meal, but on the other hand if they're getting tired and cranky, a well-timed healthy snack can work wonders. Here's how to decide whether to give them a snack.

How long has it been since the last meal? When is the next meal?

If it's nearly dinner time, offer a drink of milk instead.

If they still say they're hungry, try something healthy like a piece of fruit.

If they eat that and they're still hungry, and dinner is a few hours away, they probably need a more filling snack.

3. Have a set of "go to" healthy snacks

It's a good idea to add some regulars to your shopping list so you always have a healthy option in the house. Here are some ideas.

For a light snack

A piece of fruit

Vegetable sticks

A small pot of yoghurt

A glass of milk

2-3 crackers / 1-2 oatcakes / 2 rice cakes /1-2 breadsticks

A small handful of nuts and seeds

For a more filling snack

One slice of wholemeal toast with some mashed / chopped banana

A cheese, meat or fish sandwich using one slice of bread. You could add some sliced tomato and make a toasty sandwich

Cheese with 2 or 3 crackers or breadsticks.

Small bowl of breakfast cereal and milk

Small bowl of homemade soup

Sliced apple with a teaspoon of peanut butter for smaller children, and 1-2 teaspoons for children under 12

Small wholemeal scone and low-fat spread

2 or 3 breadsticks with cream cheese for dipping

Hummus with vegetable sticks

One rice cake topped with cream cheese and a sliced tomato

1-2 crackers topped with a teaspoon of peanut butter for children up to 4, or 2-4 crackers with 1-2 teaspoons for children under 12

Sliced banana and peanut butter, 1 teaspoon of peanut butter for smaller children, and 1-2 teaspoons for children under 12

Sliced hard-boiled egg with a slice of toast

Grapes and cheese, grapes cut into quarters for younger children

Sliced apple with a small pot of plain yoghurt for dipping

4. Keep snacks fun by varying between savoury and sweet options

For a mid-morning snack, try a fruity yogurt or mashed banana on toast

Kids enjoy many savoury options, such as two or three crackers with small slices of cheese, toast with peanut butter, or vegetable sticks with hummus.

A sweet snack could be plain yoghurt with chopped or stewed fruit

A savoury one might be cheese on wholemeal toast

5. Have a plan for when you're on the go

It's when we are on the go and we haven't planned for the unexpected that we might reach for the unhealthier snacks, like a bag of crisps or a bar of chocolate. Here are some ideas for healthier snacks you'll find in most shops.

Fruit - most shops will have bananas and apples somewhere in the shop.

A small bag of popcorn for older children

Single-portion cheese packs

A small bag of raisins

A small slice of fruit loaf

6. Prepare ahead

If you have time at the weekend, make some healthy homemade snacks to use during the week. Here are some recipe ideas:

If you have more time on a weekday, these delicious hot snacks are quick to prepare if you have the ingredients ready to go:

7. Show them how it's done

Children will do as you do, not as you say. If your child sees you enjoying an apple as a snack, they will be encouraged to try one too.

Watch: healthy snack ideas

These tasty snack options are great for adults and children:

Cheese and tomato on toast

Peanut butter bagel

Mini wrap

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Keep their hunger at bay with these healthy snack ideas Healthy snacks can help keep up children's energy levels between meals, and are a great opportunity to give their diet a nutrition boost. You can help them grow into healthy adults by making sure they are snacking on food that is good for them.

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A family movie to help promote wellbeing in the home

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A family movie to help promote wellbeing in the home

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https://www.irishexaminer.com/lifestyle/arid-20345463.html

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Pixar film Inside Out can help kids discuss their emotions with parents

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Parents can use the delightful Inside Out to teach children about their feelings — and how they don’t have to be conrolled by them, two therapists tell Margaret Jennings.

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https://positivepsychology.com/growth-mindset-for-kids/https://positivepsychology.com/growth-mindset-for-kids/

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Success. Abundance. Prosperity. Intelligence. Talent. Skill.

These are all potential products of a growth mindset.
Why is it important to foster this mindset in children?
A growth mindset can encourage a passion for learning and an ease in facing new challenges. Children with a growth mindset outperform those with a fixed mindset and are more likely to bounce back from failures (Schroder et al., 2017).

Teachers concur on the importance of a growth mindset in children; however, many are unaware of how to nurture this mindset or implement the theory in their teaching (Boylan, Barblett, & Knaus, 2018).

Read on for ideas to foster a growth mindset in children that can be applied in a classroom or at home.

Before you continue, we thought you might like to download our three Meaning and Valued Living Exercises for free. These creative, science-based exercises will help you learn more about your values, motivations, and goals, and will give you the tools to inspire a sense of meaning in the lives of your clients, students, or employees.

Growth vs Fixed Mindset: Definition for Kids

Simply put, a growth mindset is believing that your brain can grow and you can learn many new things. You are not born smart; you become smart.

A fixed mindset is quite the opposite. It is believing that you cannot learn new things. You are born with your knowledge and skills and cannot get smarter.

It may help to explain that the brain is like a muscle. Just like when you lift weights, when you exercise your brain, it will get bigger and stronger.

It is also important to teach children that kids with a growth mindset have a "can do" attitude. They often see challenges as an opportunity to learn and grow. Phrases like, "I can't do it," "I'm just not good at this," and "This is too hard" are not a part of their vernacular. Instead, children with a growth mindset say, "I may not be able to do it, yet," "This is hard, but I will try," and "I can learn how to do this!"

Working toward a growth mindset shares the same premise as Cognitive-Behavioral Therapy (CBT). Both involve moving negative thoughts into more positive thoughts and retraining the brain's metacognitive thinking. Instead of viewing challenges as obstacles, we can view them as opportunities for growth.

Nurturing a Growth Mindset in Kids & Students

First and foremost, to nurture a growth mindset in others, it is important for educators or guardians to have a growth mindset themselves.

Andersen and Nielsen (2016) assert that parents' fixed mindsets could prohibit children's scholastic performance, particularly in reading.

The researchers delivered parent interventions, and the students who showed the most growth had parents who embraced a growth mindset. The parents who did not accept a growth mindset believed that their child's reading abilities were fixed and that their participation in the intervention would have no effect on their child's reading performance. Ultimately, these are the students who suffer.

A facilitator of a growth mindset must hold a strong conviction that all students can learn and be successful.

Jackie Gerstein (2014) offered an effective professional development opportunity. She provides many good materials for educators to help develop a growth mindset. Perusing the materials from her seminar, The Educator With a Growth Mindset: A Professional Development Workshop, can help educators become familiar with their own growth mindset.

It's also critical to praise children for their effort rather than their ability or intelligence (Andersen & Nielsen, 2016; O'Rourke, Haimovitz, Ballweber, Dweck, & Popović, 2014). Parents who praise their child's effort instead of their performance have a significantly positive effect on their children's academic potential (Andersen & Nielsen, 2016; O'Rourke et al., 2014).

It is critical that adults focus on the process children take to obtain a skill, not the end result.

Establishing an incentive program for students who demonstrate growth and progression can help to foster a growth mindset. O'Rourke et al. (2014) found that by modifying a video game's incentive structure, the game not only increased motivation, but also had the potential to improve students' behavior positively in regard to mindset.

In their study, the researchers created a reward system within the video game that incentivized students' persistence, use of strategy, and other behaviors consistent with a growth mindset. They coined the term 'Brain Points.'

Providing children with personal examples of when a challenge was overcome or something was learned can also help encourage a growth mindset. Framing our language for children to reflect a growth mindset positively affects students' implicit theories of self-belief (Navarro, 2020).

It can also be beneficial to display posters reminding students to practice a growth mindset (Einck, 2017). Here are some posters that might appeal to older students and some created for younger students. Both are available on Teachers Pay Teachers, along with many other posters and coloring pages at no cost.

Educators can infuse a growth mindset into their everyday vernacular with an honest dialogue, such as, "Oh, I found this cleaning really hard to do, but I just took one step at a time and got it done. I'm proud of the work I've done." This dialogue can model what a growth mindset looks like. Additionally, this Growth Mindset Phrases for Children worksheet may help replace fixed mindset phrases with growth mindset phrases.

Remind students of a time when they couldn't do something at first but learned how, or when they overcame a challenge. This could include walking, reading, tying their shoes, or riding a bike.

8 Best Growth Mindset Activities for Children

In addition to the suggestions above, these mindset activities may be implemented in the home or the classroom to help nurture a growth mindset.

1. The hard thing

Implement Duckworth's "the hard thing" rule, where students choose a difficult task. The task could be tying their shoes, solving 10 addition problems in one minute, writing a three-page essay, or learning the multiplication tables.

Students should independently select their task and remain persistent in practicing their chosen task. Duckworth (2018) explains her household rule in this short video.

2. Grit pie exercise

In this exercise, the pie is the problem, and each slice is a possible cause. Have the child identify if the cause is permanent or temporary and whether they blame themselves or someone else.

Help the child view the problem as temporary and demonstrate how they can gain control by making some changes. Grit is critical, along with perseverance and self-discipline, as they are better predictors of success in college than the SAT or IQ tests (Bashant, 2014).

3. Individual conferences

Although conferences can be held for any subject, teacher-student conferences are an effective strategy for teaching writing, as they include the student as part of the collaboration (Bayraktar, 2013).

Teachers should meet with students individually to talk about areas of growth and to boost confidence levels. Teachers can discuss challenges the student has already overcome and the steps to achieve their goals. It's also a great idea to discuss the "hard thing" they chose and what they are doing to master the task.

4. Vocabulary

Explicitly teach or review the definitions of words such as mindset, neurons, neuroplasticity, malleable, intelligence, and constructive feedback to better understand the growth mindset.

Vocabulary is important, particularly in reading, as it is the strongest predictor of later reading achievement (Rowe & Leech, 2019). By making these terms a normal part of students' vernacular, educators can encourage a growth mindset and boost students' vocabulary skills.

5. Interviews

Have students interview people in their lives and community about a challenge they faced. Example interview questions could include:

"What is a challenge you have faced?"

"How did you overcome that challenge?"

"What advice can you give to someone facing a challenge?"

The teacher can follow up with the interviewees to determine the student's understanding of the two mindsets, as it shows how the student perceives their learning potential and allows the teacher to create a personalized approach to learning (Jennings & Cuevas, 2021).

6. Comparison chart

Differentiate a growth mindset from a fixed mindset by categorizing statements into a "T-chart." T-charts are an effective and common way to represent data (Blanton & Kaput, 2004) and help students to visualize the differences between growth and fixed mindset phrases.

7. Books

There is a plethora of books for children on the topic of the growth mindset. Reading a few of these books together will help the student or child become familiar with the strategies needed for a growth mindset.

Books are an excellent tool for promoting a classroom with a growth mindset (Einck, 2017).

Examples include:

Growth Mindset Book Series by Esther Pia Cordova. Find the books on Amazon.

I Can't Do That, YET: Growth Mindset

A World Without Failures

Little Bears Can Do BIG Things

Your Thoughts Matter

Mistakes Are How I Learn by Kiara Wilson. Find the book on Amazon.

Growth Mindset Kids Activities for Ages 4-12 by Mark Steven. Find the book on Amazon.

I Can Do Hard Things: Mindful Affirmations for Kids by Gabi Garcia. Find the book on Amazon.

Pelican and Pelican't by Sarah Froeber. Find the book on Amazon.

8. Movies

Like books, movies are also an effective resource for nurturing a growth mindset (Einck, 2017). Watch films that include examples of people overcoming challenges and discuss the challenges the characters are facing. Identify the strategies they used to overcome those challenges.

7 Questions to Ask Children and Students

It is imperative to build students' metacognitive skills.

Getting them to "think about their thinking" can help foster a growth mindset, as can discussing challenges and setbacks.

The following questions can be used to begin conversations about growth mindset strategies.

1. What is your brain saying?
If it's saying you cannot do something, say, "No thanks, brain. I can do this." Self-talk is very important and can improve self-confidence and self-efficacy (Tod, Hardy, & Oliver, 2011).

2. What is the hard part? How can you overcome that hard part?
Having children identify the difficult element of the problem can help them realize that the entire activity is not hard. Perhaps there is only a portion of it that is tricky.

3. What are some challenges you have already overcome?
Discussing previous challenges and indicating that they have already overcome them can help empower the child.

4. What are some of your favorite strategies you used to overcome challenges?
Bringing attention to all the strategies they have used in the past reminds children that they have the tools to succeed.

5. What is a mistake you made that taught you something?
Showing students that mistakes help us to learn can make mistakes seem less scary.

6. What challenge did you face today and what strategy did you use to overcome that challenge?
Asking this each day prepares children to anticipate facing challenges every day.

7. "Let's talk about what you've tried, and what you can try next" (Dweck, 2015, p. 20).
Dweck (2015) suggested this statement to help children become "unstuck." Instead of an empty phrase, such as, "You'll get it next time," Dweck's phrase helps children to work through the problem.

3 Must-Read Books on the Topic

There is an abundance of books available to understand a growth mindset. The books selected below can help adults encourage a growth mindset in children.

1. The Grit Workbook for Kids: CBT Skills to Help Kids Cultivate a Growth Mindset and Build Resilience - Elisa Nebolsine

This workbook is recommended by therapists and aims to help adults help children develop grit, an essential element of a growth mindset.

There are 28 engaging, high-quality activities to empower kids to succeed.

Find the book on Amazon.

2. Becoming a Growth Mindset School: The Power of Mindset to Transform Teaching, Leadership and Learning - Chris Hildrew

To encourage a school-wide shift to a growth mindset, this book would be the perfect guide. This book is designed for educational leaders and provides a blueprint for an evidence-based school transformation.

Helping staff develop a growth mindset, creating a growth mindset curriculum, and involving parents in the development of a growth mindset are all described in this valuable text.

Find the book on Amazon.

3. The Growth Mindset Playbook: A Teacher's Guide to Promoting Student Success - Annie Brock and Heather Hundley

This resource is ideal for teacher lesson planning for encouraging a growth mindset.

Any classroom could benefit from the research-based training methods encompassed in this follow-up to the bestselling book The Growth Mindset Coach.

Find the book on Amazon.

Resources From PositivePsychology.com

We have a great selection of articles and worksheets that can help develop a growth mindset.

The article 5+ Ways to Develop a Growth Mindset Using Grit and Resilience has a section addressing the growth mindset for children and includes several book recommendations for adults looking to read more on the subject.

11 Mindset Activities and Tests Designed to Nurture Growth is a source of assessment tools and activities an educator can complete to affirm a thorough understanding of a growth mindset.

Learn more about the differences between a growth mindset and a fixed mindset in Growth Mindset vs. Fixed + Key Takeaways From Dweck's Book. This article also includes links to posters that can be used on a classroom bulletin board.

Older students can complete the Self-Awareness Worksheet for Older Children to identify their strengths and needs. They are also able to identify who they can go to for help. Additionally, Learning From My Work is a useful tool for older students to reflect on their work.

The My Gifts - Traits and Talents activity can be used with a range of students and asks students to identify their unique qualities, traits, and talents. Students also create a box using the template provided to recall their unique qualities when they may need a reminder.

Shuffle is an activity that can be used to foster resilience while encouraging kindness, employing the game Rock, Paper, Scissors.

If you're looking for more science-based ways to help others discover meaning, check out this collection of 17 validated meaning tools for practitioners. Use them to help others choose directions for their lives in alignment with what is truly important to them.

A Take-Home Message

A fixed mindset should be discouraged; however, don't cross the line into toxic positivity by just saying, "You can do this." Model a growth mindset. Explain a growth mindset. Really live it and show what a growth mindset looks like in real life.

Allow children and students a moment of "struggle time." Don't be a "lawnmower" parent or teacher, who mows down challenges for their child so they no longer have to face difficulties. This practice prevents the growth that comes from those challenges.

It is critical to keep in mind that this mindset is developed over time and is not something that happens instantaneously. Implement a variety of activities. Using the multitude of resources provided here can help nurture a growth mindset in children and instill a lifelong love of learning.

We hope you enjoyed reading this article. Don't forget to download our three Meaning and Valued Living Exercises for free.

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How to Nurture a Growth Mindset in Kids: 8 Best Activities

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We share ideas to foster a growth mindset in kids and students that you can apply in your classroom or at home.

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https://www.mindsetkit.org/practices/HIGpL1kBNRRxN26s

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In this popular TED Talk, Carol Dweck gives a powerful introduction to growth mindset and the power of believing that you can improve.

You can view the full transcript and talk on the TED website as well.

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The power of believing that you can improve

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https://www2.hse.ie/mental-health/issues/stress/

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Everyone feels stress sometimes, especially when dealing with a difficult situation. Difficult situations can include relationship difficulties, work issues or money worries.

Feeling stress can sometimes motivate you to get things done or find solutions to your problems. But a lot of stress over a long period of time can cause you physical, mental and emotional exhaustion. This is known as burnout.

Our tips to help with stress can help you manage feelings of stress.

Signs of stress

Stress affects everyone in different ways. But it's not always easy to know that stress is the cause.

Stress can affect how you think, feel and behave, including:

feeling overwhelmed (feeling that everything is too much)

finding it hard to concentrate

being irritable

feelings of anxiety or feeling worried or scared all the time

being forgetful

lacking self-confidence

sleep problems or feeling tired all the time

avoiding certain places or people

eating less or more than usual

drinking alcohol or smoking more than usual

Physical signs of stress can include:

increased heart rate

increased breathing rate

high blood pressure

high metabolism

Causes of stress

Stress is usually a reaction to mental, physical or emotional pressure. The causes of stress can vary from person-to-person.

Stress can be triggered by, or be part of, anxiety or low mood.

Possible causes of stress are:

relationships difficulties

big or unexpected life changes, like moving house or starting to care for someone

problems at work

looking for a job

money difficulties

health issues, either for you or someone close to you

pregnancy and children

problems with housing

feeling lonely and unsupported

Tips to help with stress

There are many things that can help you cope with stressful events and deal with feelings of stress or burnout.

If you have a stressful day or week coming up, plan ahead. This can make you feel prepared and better able to cope.

To be prepared:

make a to-do list with important and urgent tasks

gather any things you will need

if you need to travel, work out the journey

make time for the things you enjoy at the end of the day or during the week

think about who you can ask for help, if you need it

Break down tasks

If a task seems overwhelming and difficult to start, try breaking it down into smaller parts. Complete each part and then move on to the next part.

Setting realistic goals can help you manage stress.

Give yourself credit when you complete a task.

Focus on things you can control

Feeling you have lost control is one of the main causes of stress. But it's not always possible to change or control a difficult situation.

Focus on things you can control, rather than things you cannot control. This is an important part of finding a solution. For example, you might lose your job. This could be out of your control.

Instead, focus on something you can control. For example, looking for a new job or a course to help you get new skills that will help you find another job.

Think about the good things

Take time to think about the good things in your life.

Each day, think about what went well and write down 3 things you're grateful for.

Talk about your feelings

If you feel stressed, it can help to talk to a friend or family member about how you feel.

Telling someone about how you are feeling can help to make things clearer for you. It can help you understand why you are feeling stressed and to get help with how to manage it.
How to talk to someone about what's troubling you

Breathing exercises

Breathing exercises can help your mind and body get control of a difficult situation. They only take a few minutes to do and can help you manage strong emotions and reduce stress.
Relaxation tips and breathing exercises

Mindfulness

Mindfulness teaches you to become aware of the present moment. This helps you enjoy things more.

You can learn to not react or become overwhelmed by what's going on around you by doing mindfulness. Instead, you notice your thoughts, feelings and sensations.

Mindfulness can be an easy activity you can fit into your day.
How to practice mindfulness

Stress can make you feel more tired than usual. It can also make it more difficult to get or stay asleep.

Sleep is important for mental health. It helps you to think clearly and gives you the energy to deal with problems.

Most people need 5 to 9 hours sleep a night. More than 7 hours is recommended for adults. The ideal amount is 8 hours, but everyone's different.
Tips for better sleep

Healthy eating

What you eat can make a difference to your mental health. A diet rich in foods such as fruit, vegetables, whole grains, nuts and seeds can boost your energy and mental health.

Healthier food choices can improve your mental and physical health.
8 healthy eating tips to improve mental health

Physical activity

Physical activity will help you sleep, relax and feel better. It helps reduce stress, burn off anxious energy and feel calm. It can also be a good way to meet people and get more involved in your community.

Any activity is useful, as long as it is suited to your ability and you do enough of it. Find something that you enjoy doing. This will help keep you motivated to do it every day.
Physical activity and your mental health

Alcohol and smoking

If you feel stressed, you may drink more alcohol or smoke more than you usually do.

It might be tempting to use smoking and alcohol to manage stress. But try not to do this as a way of coping.

Self-help resources for stress

Stress Control course

For many people, stress can include or be linked to feelings of anxiety or low mood.

Our 'Stress Control' course can help you learn stress management skills.
StressControl.ie
Minding your Wellbeing Programme videos

5 videos that help you learn more about mindfulness, gratitude, self-care and resilience.
Watch the Minding Your Wellbeing Programme videos
Mindshift CBT app

A free app that helps you reduce worry, stress and panic. It is based on cognitive behavioural therapy (CBT).
Get Mindshift from the App Store Get Mindshift from Google Play
Headspace app

An app that teaches meditation and mindfulness skills.
Get Headspace from the App Store Get Headspace from Google Play
When to talk to someone else

If you have tried our tips and the self help resources but you think you need extra support, it may help to talk to someone.
Organisations that provide mental health supports and services
Text About It

Text About It is a free, 24/7 service, providing everything from a calming chat to immediate support for your mental health and emotional wellbeing.

Free-text HELLO to 50808 for an anonymous chat with a trained volunteer, any time.
textaboutit.ie
Samaritans

Samaritans services are available anytime, for confidential and non-judgemental support.
Freephone Samaritans on 116 123
jo@samaritans.ie How to help someone experiencing mental health issues
samaritans.ie
Worried about someone else

If you notice someone is struggling with their mental health, this can be worrying. You may not know what to do.

Talk to a GP or mental health professional if:

you are finding it hard to cope

stress is having a negative affect on your day-to-day life

your stress has been going on for a while or getting worse

Ask for an urgent appointment if you are in crisis.

If you feel you are going to harm yourself or someone else, get help as soon as possible from:

If you go to an ED, it can help to bring someone with you.

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Everyone feels stress sometimes. But a lot of stress over a long time can cause burnout. Find tips on how to manage stress.

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https://www.youtube.com/watch?v=bRkILioT_NA&feature=youtu.be

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Learn To Bring Down Stress | Guided Meditiation For Kids | Breathing Exercises | GoNoodle

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Prolonged periods of stress can make you feel overwhelmed and experience physical symptoms such as headaches, fatigue and irritability.  All stress isn't created equal - we all react differently to stressful events. But did you know a little stress could be good for you?  Short term stress can boost our mood, improve motivation and regulate our cortisol levels enabling us to learn and remember new information. The stress bucket analogy is a helpful way of viewing stressful events and taking time out before it becomes too much.

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Prolonged periods of stress can make you feel overwhelmed and experience physical symptoms such as headaches, fatigue and irritability.  All stress isn't created equal - we all react differently to stressful events. But did you know a little stress could be good for you?  Short term stress can boost our mood, improve motivation and regulate our cortisol levels enabling us to learn and remember new information. The stress bucket analogy is a helpful way of viewing stressful events and taking time out before it becomes too much.

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https://www.youtube.com/watch?v=1KYC5SsJjx8

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https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/five-steps-to-mental-wellbeing/

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Evidence suggests there are 5 steps you can take to improve your mental health and wellbeing. Trying these things could help you feel more positive and able to get the most out of life.
1. Connect with other people

Good relationships are important for your mental wellbeing. They can:

help you to build a sense of belonging and self-worth

give you an opportunity to share positive experiences

provide emotional support and allow you to support others

There are lots of things you could try to help build stronger and closer relationships:

2. Be physically active

Being active is not only great for your physical health and fitness. Evidence also shows it can also improve your mental wellbeing by:

raising your self-esteem

helping you to set goals or challenges and achieve them

causing chemical changes in your brain which can help to positively change your mood

Read about exercise guidelines and workouts to help improve your fitness and wellbeing

3. Learn new skills

Research shows that learning new skills can also improve your mental wellbeing by:

boosting self-confidence and raising self-esteem

helping you to build a sense of purpose

helping you to connect with others

Even if you feel like you do not have enough time, or you may not need to learn new things, there are lots of different ways to bring learning into your life.

Some of the things you could try include:

4. Give to others

Research suggests that acts of giving and kindness can help improve your mental wellbeing by:

creating positive feelings and a sense of reward

giving you a feeling of purpose and self-worth

helping you connect with other people

It could be small acts of kindness towards other people, or larger ones like volunteering in your local community.

Some examples of the things you could try include:

saying thank you to someone for something they have done for you

asking friends, family or colleagues how they are and really listening to their answer

spending time with friends or relatives who need support or company

offering to help someone you know with DIY or a work project

volunteering in your community, such as helping at a school, hospital or care home

5. Pay attention to the present moment (mindfulness)

Paying more attention to the present moment can improve your mental wellbeing. This includes your thoughts and feelings, your body and the world around you.

Some people call this awareness "mindfulness". Mindfulness can help you enjoy life more and understand yourself better. It can positively change the way you feel about life and how you approach challenges.

Read more about mindfulness, including steps you can take to be more mindful in your everyday life.

Further information

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Read about 5 steps you can take to improve your mental health and wellbeing.

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A fun video identifying our emotions and body language can help us understand others.

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A fun video identifying our emotions and body language can help us understand others.

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https://www.youtube.com/watch?v=8k32x-_aYI4

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Mood Walk - Learn Emotions | Activities For Kids | Dance Along | GoNoodle

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Barnardos offer advice and support to promote wellbeing for your child

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Barnardos offer advice and support to promote wellbeing for your child

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https://www.barnardos.ie/resources/heart-body-and-mind

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Heart, Body and Mind We want to provide you and your children with the opportunity to check in with your Heart, Body and Mind regularly.   There are lots of fun activities listed below to keep your children engaged, and activities that the family can do together.  It is also important that you as the parent takes care of yourself.

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Get cooking together with some new healthy recipes 

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Get cooking together with some new healthy recipes 

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https://www.bbcgoodfood.com/recipes/collection/healthy-family-recipes

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These filling family suppers are wholesome and tasty. We’ve got pasta dishes, curries, tagines and traybakes designed to feed many mouths

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Fingal Jigsaw Youth Mental Health Support

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Fingal Jigsaw Youth Mental Health Support

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https://jigsaw.ie/location/north-fingal/

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About us

Jigsaw North Fingal offers a support service to 12-25 years old who live, work or go to school in the North Fingal area. It is for those wish to speak to someone about concerns to mild mental health issues. We are located at 1 St. George's Square in Balbriggan.

Jigsaw North Fingal is currently open by appointment only. If you would like to make an appointment for yourself or a young person in your life, please leave us a message with your name and contact details.

Simply call us on (01) 960 3020 or email us at northfingal@jigsaw.ie to make an appointment.

Please note that Jigsaw is not a crisis service. If you need support urgently, we suggest you speak to a trusted adult, your GP, or your local A&E department.

Jigsaw North Fingal aims to make sure young people's voices are heard. We also want them to get the right support, where and when they need it.

Further info

Jigsaw North Fingal brings together community support for the mental health needs of young people aged between 12 and 25.

Direct support for young people

Any young person (aged between 12 - 25 years old) can come to Jigsaw North Fingal if you have concerns you want to talk about. We can provide information, advice, guidance and support. The service is free and confidential.

We also provide information and advice to anyone who is worried about a friend or young person in their life

Working with young people

At Jigsaw, we believe it is vital to make sure young people's voices are heard. Our Youth Advocates represent us and take part in decision making at every level.

At Jigsaw, we believe it's vital to make sure that young people's (16 - 25) voices are heard. Our Youth Advisory Panel (YAP) represent us and take part in decision making at every level. If you want to become involved please contact us on (01) 960 3020 or email us at northfingal@jigsaw.ie. We will get back to you with an information pack.

Working with youth professionals/front line workers & volunteers

Jigsaw offers a suite of education and training programmes to build knowledge, capacity and confidence in frontline workers and volunteers. This is to better promote and support young people's mental health.

Working with the community

As well as directly helping young people in tough times, Jigsaw North Fingal promotes the wellbeing of all young people. We do this by enhancing their competencies, confidence and coping skills. We also develop the capacity of communities to support the mental health of young people.

Tell us about your experience

At Jigsaw, we care passionately about what we do and strive to give young people the best possible support with their mental health. If you are happy, or unhappy, with our service in any way, let us know by completing our online feedback form.

Please select the option best suited to you:

Working in partnership

Jigsaw North Fingal is a partnership project between:

Foroige Balbriggan Youth Service

Fingal Leader Partnership

Health Service Executive

Mater CAMHS Swords

North Dublin City & County Regioanl Drugs Task Force

School Completion Programme, Balbriggan

School Completion Programme, Swords

CYC Swords/Baldoyle Youth Service

HSE Children and Family Services Dublin North.

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Jigsaw Fingal | In your area | Jigsaw Youth Mental Health

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Meet the team and find out all the details you need to get in touch with the Jigsaw service in Fingal, for youth mental health support.

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Try some new family walks around Dublin to get out and get active

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Try some new family walks around Dublin to get out and get active

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https://www.alltrails.com/ireland/county-dublin/kids

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Best Kid Friendly Trails in County Dublin

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Explore the most popular kid friendly trails in County Dublin with hand-curated trail maps and driving directions as well as detailed reviews and photos from hikers, campers and nature lovers like you.

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https://irishheart.ie/news/setting-small-children-up-for-life/#:~:text=Offer%20water%20and%20milk%20as,day%20with%20a%20healthy%20breakfast.

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Giving small children healthy eating habits for life

Ireland's first National Healthy Eating Guidelines for 1 - 4 year olds launched

The Irish Heart Foundation has warmly welcomed Ireland's first National Healthy Eating Guidelines for 1 to 4 year olds, which were launched recently by the Department of Health.

The new guidelines aim to help parents and carers establish good eating habits in children. Developed by nutrition experts in Ireland, the guidelines are based on Irish dietary evidence. They include a newly designed children's food pyramid which will help people understand what children should be eating, what portion sizes look like and when treats should be given.

This early stage in a child's life is well recognised as a critical phase when dietary habits are formed. With so many confusing messages and information about food it can be difficult to know what to feed children.

Good eating habits formed in early life can last a lifetime and the new guidelines provide practical information and advice on a range of topics including portion sizes and being guided by your child's appetite, the importance of limiting 'treat' foods and sugary drinks.

" This is a very helpful clear set of guidelines for parents to help them decide what their little ones should be eating and how much,"

Sarah Noone, Dietitian, The Irish Heart Foundation

The guidance also includes new advice for parents on Vitamin D for children aged one to four. Vitamin D is needed for healthy bones and teeth and young children living in Ireland don't get enough of it in the winter months.

The new advice is that children aged one to four take a vitamin D supplement every day from Halloween (31st October) to St Patrick's Day (17th March).

Commenting Sarah Noone, Dietitian with the Irish Heart Foundation said, "The Irish Heart Foundation welcomes the first-ever National Healthy Eating Guidelines for 1 to 4-year-olds. Many parents can be unsure if their children are getting enough nutrition to support their healthy growth and development. This is a very helpful clear set of guidelines for parents to help them decide what their little ones should be eating and how much. While some people may be surprised at the recommendations for foods such as chocolate and crisps, it shows how normalised these foods have become in everyday diets through industry tactics such as marketing and price promotions".

The 9 main messages from the new guidelines:

Healthy eating habits can last a lifetime - This age is the perfect age to teach your child healthy eating habits for life. Lead by example. If you eat a variety of healthy foods, your child will be more likely to do the same.

Small tummies need small servings - 1 to 4-year-old children have small tummies. They can only eat small amounts. Offer them 3 small meals and 2 to 3 healthy snacks every day. All of their food and drink need to be nourishing.

Portion size matters - Be guided by your child's appetite. Use it to help you decide how much food to offer them. Follow the Children's Food Pyramid guide to servings for portion sizes.

Milk is a key food - Milk is a key food in the diets of 1 to 4-year-old children. Offer your child three servings of milk, yogurt, or cheese every day.

Limit 'treat' foods - Foods that are high in fat, sugar, and salt can be linked to being overweight in childhood. If you decide to give your child these foods offer them in TINY amounts and only once a week.

Offer water and milk as drinks - Avoid sugary drinks like some cordials and fizzy drinks. Sugary drinks are not good for your child's teeth.

Have a regular daily routine - Having regular times for meals and snacks sets up healthy eating habits for life, like starting every day with a healthy breakfast.

More vitamin D needed in winter months - Young children don't get enough Vitamin D in winter. They need 5 micrograms vitamin D only - either drops or liquid- every day from Halloween (31st Oct) to St Patrick's Day (17th March).

Make sure your child gets enough iron - Offer your child red meat three times a week and choose breakfast cereals with added iron (12mg/100g) most days of the week. 1-3-year-olds who are small for their age may need extra iron, so talk to a health professional for advice.

A suite of resources to help parents and guardians, healthcare professionals and creche managers is available on gov.ie/healthyireland and on www.mychild.ie

Irish Heart Foundation © 2023 * CRO 23434 * CHY 5507 * CRA 20008376 * Careers

The Irish Heart Foundation is committed to providing a website that is user friendly and accessible to members of the public, regardless of technology or ability. We are continually improving our digital assets to improve the user experience for everyone and adhering to the required accessibility standards.

Further efforts are underway to update and improve accessibility on our website. In the meantime, if any material on our web pages interferes with your ability to access information, please contact digital@irishheart.ie or if you have any questions or comments about our website's accessibility.

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Giving small children healthy eating habits for life - Irish Heart

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Giving small children healthy eating habits for life The Irish Heart Foundation has warmly welcomed Ireland's first National Healthy Eating Guidelines for 1 to 4 year olds, which were launched recently by the Department of Health. The new guidelines aim to help parents and carers establish good eating habits in children.

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https://www2.hse.ie/mental-health/services-support/supports-services/

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Services and supports for young people

Jigsaw

Mental health advice and support - online and in person - for young people aged 12 to 25 years old, and for parents or concerned adults.
Visit jigsaw.ie/livechat to chat online with a clinician Find Jigsaw services in your area - jigsaw.ie
Childline

Ireland's 24-hour listening service for young people up to the age of 18. Childline is a service from the ISPCC.

Freephone 1800 666 666, any time

Text 50101 any time

Chat online at childline.ie any time.

BeLonG To Youth Services

Support, information and groups for lesbian, gay, bisexual, transgender, and intersex (LGBTI+) young people in Ireland, their parents and carers, and other professionals.
belongto.org
spunout

spunout is Ireland's youth information website created by young people, for young people. Articles and information for young people on many topics, including mental health.

Free-text SPUNOUT to 50808 to chat with a trained volunteer, any time.

Barnardos

Services for children, families and communities, to transform the lives of vulnerable children affected by adverse childhood experiences. Barnardos also provide a Children's Bereavement Service.

Freephone 1800 910 123, Monday to Friday 10am to 2pm
barnardos.ie
CARI

Therapy for children and young people who have been affected by child sexual abuse. CARI also provide information, support and counselling to non-abusing parents, carers and siblings.

Phone 0818 924567, Monday to Friday 9am to 5pm
hello@cari.ie
Services and supports for older people

ALONE

National support and referral line for older people.

Phone 0818 222 024, 8am to 8pm every day

The Alzheimer Society of Ireland

Emotional support and information on supports and services.

Freephone 1800 341 341, Monday to Friday 10am to 5pm, and Saturday 10am to 4pm.
helpline@alzheimer.ie
The Dementia Resource Hub lists information and online resources for people with dementia, families and carers.
alzheimer.ie understandtogether.ie
Seniorline

Confidential listening service for older people provided by trained older volunteers.

Phone 1800 804 591, 10am to 10pm every day.
thirdageireland.ie
Age Friendly Ireland

Programmes and networks to support older people.
agefriendlyireland.ie
Bereavement and grief
Find organisations that provide self-help resources and services for people who are grieving or bereaved by suicide
Online videos and courses

Minding Your Wellbeing

Free series of video resources to learn and practice key elements of mental wellbeing such as mindfulness, gratitude, self-care and resilience from HSE Health and Wellbeing.
Learn about the Minding your Wellbeing Programme
Minding Your Mental Health

Multilingual video messages presented by doctors and other health professionals living and working in Ireland. The videos are available in Romanian, Polish, Arabic, English, French, Lithuanian, Russian, Irish and Portuguese.
translateireland.ie
Stress Control

Stress Control classes to learn stress management skills and tips for minding your mental health, from the HSE. The programmes are for 3 weeks on Mondays and Thursdays and recommences at varying intervals.
stresscontrol.ie
Suicide or Survive

Free workshops and programmes on mental health, wellness and recovery.
suicideorsurvive.ie
Apps

These mobile apps can help you manage anxiety. They have been approved for listing here by the HSE Mental Health Group.

The app developers are solely responsible for their compliance and fitness for purpose. These apps are not supplied by the HSE and the HSE is not liable for their use.

Mindshift by Anxiety Canada

MindShift CBT uses strategies based on Cognitive Behavioural Therapy (CBT) to help users engage in healthy thinking and take action. Users check in each day to track their anxiety and work with tools in the app.
Get Mindshift from the App Store Get Mindshift from Google Play
Headspace

Headspace teaches meditation and mindfulness skills. Map your journey, track your progress and 'buddy up' with friends and motivate each other.
Get Headspace from the App Store Get Headspace from Google Play
Clear Fear

From teenage mental health charity Stem4. The app uses CBT to help you learn to reduce the physical responses to threat. Strategies include learning to breathe, relax and be mindful, changing thoughts and behaviours, and releasing emotions. You can personalise the app and track your progress.
Get Clear Fear from the App Store Get Clear Fear from Google Play
HSE Eating Disorder Self Help App

A self-care app for people:

with an eating disorder

caring for someone with an eating disorder

worried about developing an eating disorder

diagnosed or are recovering from an eating disorder

From the HSE National Clinical Programme for Eating Disorders and Bodywhys.
Find out about the HSE Eating Disorder Self Help App

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Find mental health supports and services from the HSE, agencies we fund and other organisations

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https://www2.hse.ie/living-well/healthy-eating/families/

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Healthy meal times

Eating well everyday can be hard for busy families.

Here are some tips to make each mealtime more healthy.

Breakfast for children

A nutritious breakfast is an essential way to start the day.

If you eat breakfast, your children are likely to do so too. Sit down with them for a few minutes and have your own breakfast.

Some breakfast cereals can contain lots of added sugar, check the food label for those with the lowest sugar.
How to read food labels - safefood.net
Save time in the morning by setting the table and preparing items the night before. For example, chop some fruit and store it in the fridge

If your child is not keen on breakfast cereal, you could try:

yogurt with some chopped fruit

boiled egg with a slice of toast

egg muffins or wholemeal pancakes with fruit

Lunch for children

Lunches have around one third of our daily nutritional needs, so it's important to plan them.

Here are some tips on how to prepare a healthy lunchbox that your child will eat and enjoy:

Fluids are important for children - they should have up to 6 cups of fluid each day. Milk and water are the best options.

Get your child involved in packing lunches. Let them help choose part of their lunch. Pick a colourful lunchbox or let them decorate one with stickers.

Children often need to see and taste new foods several times before they accept them. Try out new ideas at dinner or the weekend before including them in their lunchbox.

Cook extra rice or pasta in the evening - these can make great salads.

Choose different types of bread - for example, pitta bread, bagels, wholemeal rolls or wraps.

Children aged 9 to 12 years need more calcium. They need 5 servings of milk, yoghurt and cheese every day. Add an extra portion at lunchtime by including a low-fat yogurt or a portion of low-fat cheese.

Get some tips on how to prepare a healthy lunchbox that your child will eat and enjoy

Dinner for children

A healthy dinner for your child should include 3 or 4 foods from different food groups.

Serve vegetables in different ways - boiling, steaming, roasting, stir-frying or raw.

Processed foods can be convenient, but making your own can be easy and much healthier. Look up a recipe for your favourite sauce. Make homemade pasta sauce using fresh or tinned tomatoes.

Use less salt by adding herbs, spices and seasonings. Your taste buds will adjust to less salt in your food.

Enhance the flavour of your food by adding:

citrus - lemon juice used in salad dressing or with fish dishes

fresh or dried herbs or spices, for example rosemary or thyme with chicken

Make the most of your time and money by cooking larger amounts, and freezing some portions to eat on busier days.

Snacks for children

Healthy snacks are a very important part of your child's diet. They help keep up children's energy levels between meals.

Here are some ideas for a light snack:

a piece of fruit

vegetable sticks

a small pot of yogurt

a glass of milk

2 to 3 crackers

1 to 2 oatcakes

2 rice cakes

1 to 2 breadsticks

a small handful of nuts and seeds

Some days children may be hungrier than others. They may need more snacks between meals, especially if they are very active.

Some more filling snack ideas:

1 slice of wholemeal toast with some mashed or chopped banana.

A cheese, meat or fish sandwich using one slice of bread. You could add some sliced tomato and make a toasted sandwich.

Cheese with 2 or 3 crackers or breadsticks.

Sliced apple with a teaspoon of peanut butter for smaller children, and 1 to 2 teaspoons for children under 12.

Sliced hard-boiled egg with a slice of toast.

Hummus with vegetable sticks.

Drink tips

Give your children water or milk at snack time and with every meal. They are the best drinks to give your children for healthy development.

Meal plan ideas using the food pyramid

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Why eating well is important for families, examples of nutritious meals and how to start making healthy changes at home.

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https://podcasts.apple.com/ie/podcast/fiona-forman-positive-psychology-in-the-classroom/id1563426094?i=1000523771933

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‎The mybod Podcast: Fiona Forman: Positive Psychology in the Classroom on Apple Podcasts

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‎Show The mybod Podcast, Ep Fiona Forman: Positive Psychology in the Classroom - 1 Jun 2021

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https://www.everymum.ie/my-life/everymum-the-podcast/fiona-forman-discusses-how-to-make-your-kids-resilient

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https://stsylvestersinfantschool.com/wellbeing/

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Our mission in St. Sylvester's Infant School is to provide an environment and experience that nurtures our pupils spiritually, physically, mentally, morally and socially which will encourage their interest in lifelong learning.

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https://www2.hse.ie/healthy-you/minding-your-wellbeing-programme.html

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Get advice on how to stay well and support your mental and physical health.

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https://www.bbc.co.uk/bitesize/articles/z2n9jfr

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'The Boy, the Mole, the Fox and the Horse' is a magical and uplifting film adaptation of the renowned children's book by Charlie Mackesy. The story is full of hope and joy while touching on themes like loneliness, making mistakes, friendship, creating a community and asking for help.

The characters in the film each introduce concepts and help 'the boy' to understand his own feelings. The stillness of the film allows space to reflect on what the characters share and the emotions their conversations touch on. These themes and moments are potentially perfect opportunities to start talking with your child about how they feel about themselves and the topics the animation covers.

We spoke to Joanna Hunt, Head of Youth Practice Programmes at The Children's Society and Rebekah Hipkiss, a Childline Supervisor, about how to use the film to start open conversations with your child.

Joanna says: "While tackling a discussion around mental health with a child can be hard, this is completely normal. The best way is to ensure the child feels safe, calm and relaxed. We find watching a film like The Boy, the Mole, the Fox and the Horse is a really useful way to start a conversation about how a child may be feeling. It offers space for a child to relate to a character and start to talk about their own feelings, enabling you to listen and gain a better understanding of what they are experiencing right now."

Learn to take a new perspective, like 'the boy'

In the film, 'the mole' suggests that 'the boy' should climb a tree to get a different viewpoint.

If your child is particularly overwhelmed or anxious, it can help to take a look at things from a new perspective. Talk to your child about possible solutions and ways to fix a problem and allow them to feel empowered to make informed decisions.

"Simple techniques like breathing and counting to ten can help calm down a child when in overwhelming situations. Once calm, you can shift focus, take a new perspective and discuss what to do next" says Joanna.

Rebekah echoes this and says, "It's important to be calm, listen and really validate their feelings. Then work with them to think about possible next steps. As parents we often want to fix something ourselves, but this can disempower the young person. It's important that they are involved in that decision making and feel like they've got ownership over it"

"It can be hard for children to talk about difficulties so it's good to have other ways of expressing feelings too. We often use creative therapy as a way to work out problems - this could be journaling, painting, listening to music or drawing to work out feelings. It's important that children are given the privacy to be able to do that and if they feel comfortable, giving them space to share it with you or another trusted adult." says Joanna.

Asking for help can make things easier

There's no shame in asking for help, but it can be difficult at times. As the film shows, help isn't always hard to come by - 'the boy' kindly offers 'the mole' help and 'the mole' accepts the offer. But asking for help can feel embarrassing or awkward. In the film 'the boy' asks 'the horse': "What's the bravest thing you've ever said?" 'the horse' replies "Help... Asking for help isn't giving up. It's refusing to give up."

There are many reasons a child may need help - if a child is feeling lonely for instance. In that circumstance Joanna says: "They can become quite shy and anxious and quiet. They might not want to go out anymore or go to school. Loneliness can also be related to bullying. Children may not know how to ask for help in these situations. If you notice these changes, it's important to ask open ended questions (starting with words like 'How might?', 'What are?' or 'What if...') which will allow your child to open up, rather than 'yes' or 'no' questions like 'do you have friends'?"

Rebekah says, "A lot of children worry about stressing out their parents and call us saying that they don't want to be a burden by sharing their problems. It's about keeping those doors of communication open constantly, not just when things are going wrong or when they might need help. If we're constantly talking and having regular check-ins, it won't feel like a big, massive thing later."

Offer positive reinforcement and affirmation like 'the horse'

In the film, when 'the boy' blames himself for an accident, 'the horse' offers encouragement and helps him to understand that it wasn't his fault.

Children often feel overwhelmed when they think they have made a mistake or have done something wrong. Offering positive reinforcement and words of affirmation can help boost their confidence when things don't go to plan.

"It's about being clear that sometimes we do have bad days, or things don't go to plan," says Joanna. "A lot of the time children think that their parents cope with everything because they don't necessarily show that they're not coping or they're not having a good day. It's important to reaffirm that it's normal for us to not have such a great day from time to time."

Turn a negative experience into a positive one by showing that it's ok to make mistakes so we can learn from them and become better. "You could say that by making mistakes, you are building your armor. If you've made 10 mistakes, then your armour is much stronger, and you can tackle even bigger things as you grow up." says Joanna.

Know that it's OK to be honest about your feelings, like the fox

In the film, 'the fox' talks honestly about his lack of self esteem - that he thinks nobody would be interested in what he has to say.

Parents can sometimes clam up around their children as they want to appear strong. Being a role model by talking openly about struggles you might have gone through as a child or as an adult can be encouraging and can help start a conversation.

Like 'the fox', parents and children alike may struggle with low self-esteem. "We often turn that around and reflect it back: 'If a friend said this to you, what would you say?' - It's about being kind to yourself," says Rebekah.

Joanna agrees and says, "It's normal for parents to have low confidence from time to time and that's something you can share with your child. You can then do things together to start building confidence - like going out to the library, going to the park and playing with other children and speaking to other parents. These are practical things that can help build confidence step by step".

As parents it's also important that you seek help when you feel overwhelmed.

"It can be difficult to hear that your child is struggling so it's also important that you ask their school for help. As a parent, it's also important to have a supportive network around you. This could be leaning on extended family or friends, or you could get involved with local community groups. If you're really struggling, it's important to speak to your GP for advice"

This Parents' Toolkit article has advice for creating a support network.
Watch The Boy, the Mole, the Fox and the Horse on BBC One on Christmas Eve at 16:55 and on Christmas Day at 09:00 or on BBC iPlayer.

For more help and information:
The Children's Society offer this collection of wellbeing resources for children.

Childline offer support and advice to children here.

The NSPCC have this useful page on Talking about difficult topics

Parenting NI provides free support for parents across Northern Ireland. You can find the Parenting NI Freephone Helpline here.

The Scottish Association for Mental Health has information about mental health services for young people here.

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The Boy, the Mole, the Fox and the Horse: How the film can help you talk with your child about their feelings - BBC Bitesize

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Charlie Mackesy's brilliant animated Christmas film has lots of themes that are perfect for having a conversation with your child about things like kindness, fear, confidence and friendship.

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https://www.parkrun.ie/malahidecastle-juniors/

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https://www.pieta.ie/

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Pieta | Preventing Suicide and Self-Harm since 2006

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

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https://www.facebook.com/watch/?v=509846116766498

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Cycle Against Suicide's Primary Schools’ Programme ‘Mind Me – Mind You’ is designed in line with the well-being curriculum to support teachers in... | By Cycle Against SuicideFacebook

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Cycle Against Suicide's Primary Schools’ Programme ‘Mind Me – Mind You’ is designed in line with the well-being curriculum to support teachers in...