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At the RRN, we champion Six Core Strategies to eliminate the unnecessary use of restraint and prevent toxic cultures. Combined with a greater understanding of the Human Rights Act 1998, embedding these strategies across services will enable person centred care and support and promote a positive culture.

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Six Core Strategies - Restraint Reduction Network

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At the RRN, we champion Six Core Strategies to eliminate the unnecessary use of restraint and prevent toxic cultures. Combined with a greater understanding of t

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Moodboosters | Free primary school mental health resources - BBC Teach

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Fun videos and resources for the PSHE curriculum to inspire KS1 / KS2 pupils to get moving for mental health and wellbeing.

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Understanding and mapping your local service landscape is an important factor in planning and improving children and young people's access to support.

Schools promote children and young people's social and emotional skills and mental health and wellbeing through the curriculum, RSHE and wider cross-curricular activity - all within an overarching framework of a whole-school approach to mental health.

For children and young people who are beginning to struggle or are exposed to mounting risks that may challenge and undermine their mental health, accessible and effective in-school help can be provided through pastoral support, targeted, small group work or counselling.

With good mental health awareness, school staff can also help steer pupils and their families to more specialist mental health support in the local community.

Support available for schools

Many schools use their Pupil Premium funding for mental health support and interventions for pupils.

These could include:

Teacher training: There are many different mental health training providers in England. These may be charities delivering in-person training, like Place2Be's Mental Health Champions training or YoungMinds who have a range of training options. Charities like the Anna Freud Centre also offer different online training courses suitable for schools across the UK.

Mental health interventions: Some schools may consider running specific mental health and wellbeing programmes. Some of these may be free, like the Link programme, while others may cost money, like PATHS® or Jigsaw.

In-school counselling: School counselling is not mandatory in England, but some schools may choose to invest in counselling services for pupils. You could hire individual counsellors to work in your school via organisations like the BACP, speak to your local authority about already available school counselling services, or work with organisations who offer school counselling services like The Spark.

In-school interventions and programmes

If your school wants to commission an in-school mental health service or intervention, you will need to:

Make sure it is evidenced-based, safe and effective, and delivered by qualified and experienced professionals. Always ask a service provider to share their credentials and evidence base with you.

Broader community services

How services are provided to support children and young people's mental health in a local area will vary a great deal. It is therefore difficult to provide clear and prescriptive advice on what range of services schools might expect to find.

However, understanding and mapping your local service landscape is an important factor in planning and improving children and young people's access to support.

CAMHS

Child and Adolescent Mental Health Services, or CAMHS, are the NHS-run services that assess and treat children and young people with mental health issues. CAMHS is available across the UK, and can work with schools to accept referrals.

If schools want to refer a student to their local CAMHS, they will need to speak to their local authority to do so. Some schools may want to speak to CAMHS before any particular need arises, to ensure they are clear on what to do if a student presents with mental health problems. Find out more about how to work with your local CAMHS.

Specialist CAMHS are designed to only meet the needs of children and young people with severe and/or complex health issues. This means that schools need to have a good understanding of the other support available in their area.

Other services and how to find them

It's important to consider the range of health, social and voluntary sector service providers.

Directories of services: Your local authority should have a directory of services supporting children's mental health and wellbeing. If you can't find one, the Youth Wellbeing Directory is a database that provides a list of organisations in England supporting mental health and wellbeing for anyone up to the age of 25.

Transformation Plans: You should also refer to your local Transformation Plan as it provides an overview of children and young people's needs, of local priorities, plans for improvement and of how needs will be met. Schools should know how they can influence their local Transformation Plan and make sure that their data and local knowledge of gaps feeds into the process.

School-based mental health teams: some local areas have introduced new school-based wellbeing workers as a result of local 'transformation' improvements. If you have these teams in your local area, they should be a useful resource for meeting children and young people's needs in your school as well as a reference point for helping to navigate the system.

This website: includes a range of national support helplines and resources to help school staff, pupils and families get the help they need.

Online counselling: Do you have online counselling available in your local area? (e.g. organisations such as Kooth or The Mix - these services are mainly targeted at children in KS3 and beyond).

Helplines: Do you know about national helplines and self-help tools (e.g. Childline, YoungMinds' parent helpline, Shout text helpline) for children and young people, and for their families? These are not long-term solutions, but can offer advice, self-management strategies and help children and young people while they are waiting to access local support.

SEND support

In England, all local authorities are required to have a public directory of support available for children and young people with special educational needs. This is called the 'local offer'.

You will be able to find your local offer by searching on your local authority's website. The local offer is required to cover education, health and social care services. The education services section will include information aimed at children and young people with SEND, but it should also include information for schools about the support available for them.

This could include:

specialist counselling services

autism advisory services

funding available for schools

resources for schools

Find out more about what schools can do to support SEND children and young people.

Wellbeing poster for school staff

Pin up this poster in staffrooms, offices and toilets to remind school staff about the importance of...

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Wellbeing poster for pupils

Pin this poster up in classrooms, corridors and toilets to encourage children to think about their...

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Emotion wheel for children

An emotion wheel is a tool often used in psychology to help a person define the specific emotion...

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Sentence starters

Sentence starters can be useful prompts for children who are struggling to order their thinking or...

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Mental health services for schools in England : Mentally Healthy Schools

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Understanding and mapping your local service landscape is an important factor in planning and improving children and young people's access to support. Schools promote children and young people's social and emotional skills and mental health and wellbeing through the curriculum, RSHE and wider cross-curricular activity - all within an overarching framework of a whole-school approach to mental health.

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7 ways to support young children who are worried

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7 ways to support young children who are worried

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Guide to supporting children who are worried | Ways to support young people and children with anxiety

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Our free 7 ways to support children and young people who are worried guide has been written by Centre clinicians and identifies seven ways you can use CBT to help children and young people who may be experiencing anxiety.

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Understanding emotionally based school avoidance webinar

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Fight Flight Freeze – Anxiety Explained For Teens

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Fight Flight Freeze – A Guide to Anxiety for Kids

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Anxiety and Anxiety Related Non-Attendance (ARNA) | The East Midlands Education Support Service

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Boys Do Cry: Improving Boys’ Mental Health and Wellbeing in Schools

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Buy Boys Do Cry: Improving Boys’ Mental Health and Wellbeing in Schools 1 by Pinkett, Matt (ISBN: 9781032168692) from Amazon’s Book Store. Everyday low prices and free delivery on eligible orders.

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Poster

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It’s OK to Cry Activity Pack | Teaching Resources

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From the best-selling author of How Are You Feeling Today? comes a picture book that sensitively deals with emotional literacy in young children, especially boys. Pe

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The mood battery resource provides a practical way for children and young people to express how their day is going and learn to balance their emotions.

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Dopamine makes you happier, smarter, more productive, more creative, more focused, and more social.

Who doesn't want that?

There are many ways to increase dopamine naturally.

But what are the VERY BEST ways to do it?

This article gives you the answer.

It includes the 36 very best ways to increase dopamine levels in your brain.

It starts off with my 10 personal favourites.

And then offers 26 other great options.

Not only do they work, but many of them work very quickly.

Read on to learn more.

What Is Dopamine and What Does It Do in the Brain?

"Dopamine may be the secret to what makes us human - meaning awfully bright, able to plan ahead, and resist impulses when necessary."

- Dr. Emily Deans

Dopamine influences almost every aspect of your life.

Dopamine is a neurotransmitter, meaning it's a chemical messenger released by neurons (nerve cells) to "communicate" with other neurons (236).

Like all neurotransmitters, dopamine shuttles between cells and binds to receptors.

In the media and popular culture, dopamine is often promoted as the main pleasure neurotransmitter.

But dopamine actually appears to increase desire and motivation more than pleasure.

In fact, it's often called the "motivation molecule".

The brain includes several dopamine pathways, and they play a key role in reward, motivation, memory and attention (233-235).

So not surprisingly, dopamine significantly impacts human behaviour.

And research shows that naturally increasing dopamine levels can lead to numerous benefits, including:

Increased enthusiasm, motivation and drive to be productive, accomplish tasks and reach goals (165-179)

Increased focus and concentration (186-190)

Increased creativity, both verbal and visual creativity (191-197)

Conditions and Symptoms Associated with Low Levels of Dopamine in the Brain

"Low levels of dopamine make people less likely to work for things."

- Dr. John Salamone

Research shows that low dopamine levels are associated with a number of brain and mental health conditions and symptoms, including:

Perhaps you struggle with one of these conditions or symptoms.

The good news is that you're not powerless.

You can naturally increase your dopamine levels and recapture your zest for life.

All you need to do is implement some of the natural strategies below.

They can significantly improve your motivation, focus and mood.

They have helped me, and they can help you too.

Let's jump into them.

1. Sunlight and Vitamin D

Exposing yourself to sunshine is one of the best natural ways to increase dopamine levels in your brain.

And it's my personal favourite.

Research shows that sunlight increases dopamine release (4-5).

I personally get sunlight every single day during the spring and summer months to increase dopamine.

It's important to get the sunlight in your eyes to trigger the release of dopamine.

So make sure you don't wear contacts, glasses or sunglasses when you go outside. This way, you'll get a bigger dopamine boost.

It's especially important to do this in the morning because it sets your circadian rhythm (3).

During the winter months, when there isn't enough sun, I use a Vitamin D sunlamp.

Vitamin D is a fat-soluble vitamin that your skin synthesizes when exposed to the sun.

But most people still don't get enough Vitamin D from the sun.

Researchers believe that 50% of people are at risk of Vitamin D deficiency (6).

Having a deficiency in Vitamin D leads to lower dopamine levels, but treatment with Vitamin D3 enhances dopamine release (1-2).

So at the very least, you should take a Vitamin D supplement if you're deficient. I take some Vitamin D3 in supplement form, depending on my levels.

It's important to test and monitor your Vitamin D levels before and after supplementing with it. You can order an at-home Vitamin D test here.

2. Vagus Nerve Stimulation

The vagus nerve is the longest cranial nerve in your body and part of your parasympathetic "rest and digest" nervous system.

Research shows that chronic impairment of vagus nerve function leads to the inhibition of dopamine in the brain (7).

But vagus nerve stimulation reverses a dysregulated dopamine system (8).

Read this article for 13 ways to stimulate your vagus nerve.

Deep breathing with the EmWave2 device is my favourite way.

3. Low-Level Laser Therapy

Low-level laser therapy (LLLT), or photobiomodulation, is a treatment that can improve your brain function and support your dopamine levels.

LLLT involves the use of low-power lasers or light-emitting diodes (LEDs) that emit red and infrared light.

You can shine this light on your head, it penetrates the skull and stimulates your brain cells.

This helps your brain function much better.

Dr. Norman Doidge, a psychiatrist and researcher who teaches at the University of Toronto, discusses the amazing effects of LLLT in his book The Brain's Way of Healing.

Research shows that LLLT significantly increases the secretion of dopamine in the brain (12).

Several studies also show that LLLT is neuroprotective and protects dopaminergic brain cells from degeneration (13-21).

Because of this, researchers say LLLT is a promising therapeutic strategy for dopamine-related diseases such as Parkinson's disease (12).

I previously wrote about my experience with low-level laser therapy here.

I use this device and shine the red and infrared light on my forehead for 5 minutes every day. I also shine it on other parts of my head and on my entire body, including on my thyroid, thymus gland and gut. I experience incredible benefits from doing this.

When I'm travelling, I take this smaller and more convenient device with me and shine it on my forehead.

You can learn about how I use these devices in my LLLT article. I highly recommend reading it if you want to try this.

4. Rhodiola

Rhodiolais one of the most popular herbs in the world used to increase physical and mental performance.

It's a Traditional Chinese and Scandinavian herb, and it's also sometimes called golden root or arctic root.

I previously wrote about rhodiola here.

Researchers have found that rhodiola stimulates dopamine receptors and inhibits the enzymes that break down dopamine in the brain (22).

It also increases the amount of dopamine precursors that can pass the blood brain barrier (23).

I take this rhodiola supplement. I don't take it every day, only when I want to boost my energy and cognitive function.

5. Coffee

Drinking coffee is another great way to boost dopamine levels.

Research shows that caffeine increases the release of dopamine in the brain (26-27).

Other studies have found that it also enhances dopamine signaling and increases dopamine receptors (24-25).

I usually drink one cup of this coffee most mornings. I also sometimes take pure caffeine tabletsbefore a workout.

Sometimes people find that coffee makes them feel terrible and jittery.

This might be due to the quality of the coffee.

I find that low-quality, non-organic coffee makes me feel terrible.

In fact, cheap coffee feels like it lowers my dopamine.

Most people can tolerate regular coffee just fine.

I have my last cup sometime between 10 in the morning and noon. If I have it any later than that, it disrupts my sleep and don't feel great the next day.

Traditionally, the coffee bean is extracted from the coffee fruit for roasting. And the surrounding fruit is discarded.

But that's a problem because the coffee fruit contains several healthy compounds not found in coffee beans themselves.

And researchers have found that consuming whole coffee fruit concentrate can significantly enhance cognitive functioning.

That's why I included it in the Optimal Brain supplement.

6. Uridine

Uridine is a natural compound commonly found in beer.

Research shows that uridine significantly increases the release of dopamine and elevates dopamine levels (29-32).

It's important to note that uridine in food is not bioavailable, and there isn't any foods that have been shown to increase plasma levels of uridine unfortunately (28).

7. Cold Exposure

Exposing yourself to cold can also increase your dopamine levels naturally.

Researchers have found that cold water immersion increases dopamine by 250% (43-44).

I take a cold shower every day.

During the winter, I'll also go outside for short periods of time with hardly any clothes. It boosts my dopamine and increases my motivation.

You don't have to be that extreme though.

You can start by finishing your next shower with one minutes of cold water.

See how it feels, and then over time, increase the amount of time you turn off the hot.

I can be a bit painful.

But the beneficial effects end up being worth it.

Another way is to stick your face, hand or foot in ice cold water.

Or you can try cold plunges, cold baths and even cryotherapy if you want!

Find what works best for you and do it regularly.

8. Meditation

Meditation is my favourite daily activity.

And research shows that it's linked to increases in dopamine (46-48).

In one study, researchers used brain scan imaging to confirm that meditation naturally increases dopamine release by 65% (45).

It likely has these effects by stimulating the vagus nerve.

I use the Muse headband to meditate. It gives you real-time feedback while you meditate. It makes meditation a lot more fun and tolerable.

9. Ginseng

American Ginseng has been shown to improve attention and cognitive processing by increasing levels of dopamine in the brain (93-94).

Researchers have also found that Siberian Ginseng has antidepressant effects by significantly elevating dopamine levels in the brain (95).

10. Citicoline and Alpha GPC

Citicoline (also known as CDP-Choline) is the best supplemental form of choline.

Choline is an essential nutrient for optimal brain health, but unfortunately that most people don't consume enough of it.

Why?

Because very few foods in the Western diet contain it.

Citicoline has been shown to enhance the synthesis of dopamine, increase the release of dopamine, and increase the density of dopamine receptors in the brain (136-142).

It also protects brain cells that release dopamine, which then prevents a reduction in dopamine (143).

Alpha GPC is another excellent form of choline that has been shown to increase dopamine levels in the brain (144).

Citicoline and Alpha GPC significantly improve my focus and mental energy. That's why they are both included in the Optimal Brain supplement.

11. Take Dopamine Precursors

You can also increase your dopamine levels by giving your body the raw materials to create dopamine.

It's first important to understand that dopamine is created within the body from the amino acid Phenylalanine (149).

Phenylalanine is an essential amino acid, meaning that your body cannot create it, and you must obtain it from your diet.

Here are some healthy sources:

Research shows that supplementing with these dopamine precursors can enhance cognitive performance by increasing dopamine levels in the brain (151-155).

Mucuna Pruriens, a tropical plant commonly used in Ayurvedic medicine, is good source of L-DOPA and has been shown to increase dopamine levels in the brain (156-161).

12. Probiotics

Research suggests that certain probiotics can also increase dopamine.

One study found that the probiotic species Lactobacillus plantarum significantly increases dopamine.

Acupuncture is an alternative treatment that has been shown to increase dopamine levels in the brain.

Researchers have found that acupuncture increases the production of dopamine in the brain by stimulating the vagus nerve (9).

Other studies show that acupuncture enhances the availability of dopamine in the brain and normalizes the release of dopamine during withdrawal (10-11).

I really like auricular acupuncture.

Auricular acupuncture is when needles are inserted into ear.

In my experience, ear acupuncture is more effective than regular acupuncture. I don't really know why, I've just personally noticed more benefits from ear acupuncture.

I also use this acupuncture mat at home to relax before bed.

15. Ginkgo Biloba

Ginkgo Biloba is a plant that has been used for thousands of years to treat a number of health problems.

It's one of the most popular natural supplements in the world, and it's even prescribed by doctors in Germany.

Researchers have also discovered that it significantly increases dopamine levels in the brain (33-34).

It increases the number of dopaminergic neurons in the brain as well (35).

Ginkgo Biloba is included in the Optimal Brain supplement.

16. Pregnenolone

Pregnenolone is a hormone naturally produced by the body.

But it can also be taken as a supplement.

It helps form almost all other steroid hormones in the body, including DHEA, progesterone, testosterone, estrogens, and cortisol.

So it's very important.

Research shows that it also increases dopamine release in the brain (38).

Whenever I take pregnenolone, it gives me a big boost in energy and supports brain function. It definitely works. But if I take it everyday, it starts to make me angry and irritable for some reason. So I only take it every so often.

If you want to try it, you can get it here.

17. Intranasal Insulin

Insulin is a hormone that significantly affects brain function.

Unfortunately, many people today develop insulin resistance within the brain.

When this happens, there is a reduction in dopamine.

Intranasal insulin has been reported to significantly enhance memory, increase mental energy, reduce brain fog, improve mood, and lower anxiety and stress levels.

One possible mechanism is by increasing dopamine levels.

One study found that insulin enhances dopamine release in the brain (39).

18. Forskolin

Forskolin is a natural herb historically used in Ayurvedic medicine. It's been used for hundreds of years to treat various conditions and diseases.

The herb comes from the roots of the Indian coleus, which is a tropical plant.

Other studies show that it can upregulate dopamine receptors (50, 52-56).

The one I took isn't available anymore but there are many options available on Amazon.

19. Standing

One of the best hacks for your brain is simply standing more often.

Researchers have found that prolonged, uninterrupted sitting leads to fatigue and lower dopamine levels (57).

I have this standing desk so that I'm not sitting all the time while working.

20. Iron

Iron is a trace mineral found in every living cell in our bodies.

It carries oxygen to all parts of your body, and low levels can leave you feeling tired, pale and irritable.

Research shows that iron plays a key role in the regulation of dopaminergic neurotransmission, and iron deficiency can lead to lower dopamine levels (58).

I don't actually recommend supplementing with iron because some research suggests that too much iron can cause health problems (59).

It's definitely much better to just get your iron from food.

I make sure I get enough iron simply by taking these grass-fed beef liver capsules.

Other good sources of iron include:

Salt is another tasty, natural way to boost your brain's dopamine levels.

Researchers have found that dietary salt intake increases dopamine levels (60).

Keep in mind that processed salt should be avoided or limited.

I add this Celtic sea salt to most of my meals.

22. Theacrine

It's a small alkaloid molecule found in certain fruits and plants. It's most commonly found in a Chinese tea known as kucha.

Researchers have found that theacrine acts through the dopamine system to provide a stimulant effect (66).

It activates dopamine receptors, which increases motivation and wakefulness (67).

I sometimes take this theacrine supplement when I feel like taking a break from coffee and caffeine. You can get it here or here.

23. Exercise

Not surprisingly, exercise is another natural way to increase dopamine levels in your brain.

Plenty of research shows that daily exercise leads to increased dopamine neurotransmission, including increased dopamine release and increased dopamine receptor expression and binding (70-73).

Exercise also slows the break down of dopamine and prevents the loss of dopaminergic brain cells (71).

Many experts recommend exercise as their number one piece of advice for optimal brain health.

Exercise can be a big chore for a lot of people, so I recommend finding some sort of sport or aerobic activity that you enjoy. That way you won't get sick of it and you'll exercise regularly.

24. Omega-3 Fatty Acids

Omega-3s fatty acids are the highest quality fats for the brain.

Eating more of them is one of the greatest steps you can take to promote optimal brain and nervous system functioning, and boost your dopamine levels.

The researchers also noted a reduction in the enzyme that breaks down dopamine, and greater binding of dopamine to the dopamine receptors (69).

25. Touch and Massage

Interpersonal touch is another natural way to increase your dopamine levels.

Researchers have discovered that touch significantly increases dopamine release in the brain (74-76).

This can include kissing, cuddling, stroking, tickling, hugging and sex.

But it can also include massage therapy.

Studies have shown that massage therapy increases dopamine by 31% on average (77).

This is one reason why I regularly get a massage from a registered massage therapist.

Tea has also been shown to increase dopamine levels in the brain.

I take theanine alongside my morning coffee. It's calming and cancels out the jitters of caffeine.

This anti-anxiety supplement contains theanine.

27. Intermittent Fasting

Fasting allows your digestive system to take a break and triggers the release of hormones and neurotransmitters, including dopamine.

Researchers have found that intermittent fasting leads to higher levels of dopamine by increasing dopamine release and enhancing dopamine action (86-89).

It also reduces age-related loss of dopamine receptors (90).

I often eat all my food for the day within an 8-hour window, and then fast for the rest of the day.

The best way to start fasting is by eating dinner around 6, not eating anything after that before bed, and then eating a regular breakfast the next day. That should give you about 12-14 hours of fasting time.

29. Magnesium

Magnesium is an essential mineral.

Unfortunately, a lot of people are deficient.

This is a shame because it plays a role in more than 300 biochemical reactions in your body, and it's absolutely necessary for optimal neurotransmitter activity.

Magnesium has antidepressant effects, and one reason for this is because it increases dopamine activity in the brain (92).

There are a number of things you can do to make sure you're getting enough magnesium.

First, make sure you're eating magnesium-rich foods on a regular basis, including:

You can also increase your body's intake of magnesium by takingepsom salt baths.

Supplementation is also a good idea for most people. I now take the Optimal Energy supplement, which includes magnesium.

Since most people are deficient, magnesium is one of the three supplements that I think everyone should be taking.

30. Folate

Folate (Vitamin B9) is an essential B vitamin that plays a key role in methylation, one of the most important processes in your body and brain for optimal energy and nervous system function.

Researchers have found that if you are depressed, you likely have lower levels of folate circulating in your blood, and people with low blood folate are at greater risk for developing depression.

One reason for this is because folate is absolutely necessary for the production and synthesis of dopamine in the brain (99-100).

Good dietary sources of natural folate include:

Folate is included in this B vitamin complex.

Folate also lowers homocysteine levels.

31. St. John's Wort

St. John's Wort (Hypericum Perforatum) is a natural medicinal herb with antidepressant effects.

A number of studies have also shown that it significantly increases the release of dopamine and increases dopamine levels in the brain (106-110).

One study shows that it increases dopamine in the prefrontal cortex by 40% after one hour (106).

In my experience, it's best for people who are struggling with mild or moderate depression.

32. SAM-e

S-Adenosyl-l-methionine (SAM-e) is a compound that naturally occurs in the body.

It's also available as a supplement.

Research shows that SAM-e improves mood by producing dopamine and increasing dopamine levels in the brain (102-104).

33. Curcumin

Curcumin is the most heavily researched compound within turmeric, the spice that gives curry its yellow colour.

It's one of my favourite natural compounds for the brain.

It's been shown to help treat both depression and Parkinson's disease (111-112).

Several researchers have found that curcumin increases dopamine levels by reducing the break down of dopamine in the brain (113-120).

34. Reduce Inflammation

Reducing inflammation throughout your entire body is a key step towards increasing your dopamine levels naturally.

But one of the most common causes - and the one you have the most control over - is your diet.

That's why I recommend following an anti-inflammatory diet and avoiding foods such as gluten and dairy that can trigger inflammation in the gut and brain.

35. Music

But it also increases dopamine.

Researchers have found that listening to your favourite music significantly increases the release of dopamine in your brain (125-126, 129-132).

Even the anticipation of good music leads to the release of dopamine (127).

"We are really excited about our study's results because they suggest that even a non-pharmacological intervention such as music can regulate mood and emotional responses at both the behavioural and neuronal level."

- Dr. Elvira Brattico

And several brain imaging studies show that listening to music activates the reward and pleasure areas of the brain, which are rich with dopamine receptors (133-134).

Want to take it a step further?

Start making music.

Research shows that creating and performing music boosts dopamine levels, even more than simply listening to music (128).

Because of this, researchers believe music therapy may be an effective therapy for the treatment of disorders caused by low dopamine (130).

Music has even been shown to help people with Parkinson's disease improve their fine motor control (135).

36. Get Enough Sleep

Getting enough sleep is very important if you want to increase dopamine and naturally optimize your dopamine levels.

I used to have sleep problems and it was one of the main factors that contributed to my poor mental health.

Research shows that lack of sleep downregulates dopamine receptors, and reduces dopamine receptor availability and sensitivity in the brain (145, 147-148).

When people are forced to pull an "all-nighter", the availability of dopamine receptors in their brain is significantly reduced the next morning (146).

So try your best to get at least 7 hours of high-quality, restorative sleep every night.

If you're having trouble with sleep, try this sleep supplement. It contains magnesium and other natural compounds that I've used over the years to promote deeper and more restful sleep.

Lying on this acupressure mat for 10 minutes before bed can also help you fall asleep faster.

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The 36 Best Ways to Naturally Increase Dopamine Levels in the Brain - Optimal Living Dynamics

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Dopamine makes you happier, smarter, more productive, more creative, more focused, and more social. Who doesn't want that? There are many ways to increase dopamine naturally. But what are the VERY BEST ways to do it? This article gives you the answer. It includes the 36 very

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Let's face it: We're not exactly living in carefree times. In a world where there is so much out of our control, taking care of ourselves in the little ways can make a huge difference. Prime example: Eating foods that nourish our bodies and our souls. Apart from giving yourself the freedom to listen to your hunger cues and eating what you want, when you want, one stellar way to invest in your mental health is adding a few foods to your plate that increase the production of your body's happiness hormone. (Oh, hey, dopamine!) Whether you want something sweet or savory, Kylene Bogden, RDN and Co-Founder of FWDfuel, is about to give you the 411 on making your brain's day.

"Dopamine is a neurotransmitter known as the 'happy chemical' or 'pleasure chemical,'" says Bogden. The mood-boosting hormone has earned itself this mood-boosting reputation because it helps your nerve cells send messages to one another, so different parts of your brain can communicate properly. When you accomplish something rewarding or do something you really love, dopamine helps you feel pleasure-which helps ensure you'll try to repeat the same activity in the future, says Bogden. These activities can include having sex, meditating, beating everyone at Scrabble, or going on a really great run. However, dopamine isn't just a turnkey for joy; it also contributes to your memory, sleep, and your ability to concentrate. It's kind of... a very (ahem) dope chemical.

Generally speaking, you can look after your dopamine levels by eating a diverse array of dishes that you find delicious, adds Bogden. After all, eating what you love naturally sparks joy. But if you're looking for certain foods that are linked to increasing dopamine in the body, you're in luck. Below, Bogden shares five key foods to work into your meals and snacks for health and happiness.

5 foods that increase dopamine, the "happiness chemical"

1. Foods high in B vitamins, like salmon, leafy greens, and eggs

"If our bodies are low in B vitamins, we are unable to adequately produce enough dopamine," explains Bogden. Vitamin B6, specifically, is key to the synthesis of many neurotransmitters, including GABA, serotonin, dopamine, and even melatonin. Fortunately, most types of B are pretty easy to come by. You can get yours from nuts, beans, fish, poultry, and many other sources. (Just make sure to be especially cognizant of getting that B6, which can be found in non-citrus fruits, starchy veggies, poultry, fish, fortified cereals, and organ meats.)

2. Nuts and seeds

Your go-to high protein snack also contains a key amino acid that works hand-in-hand with dopamine. "Nuts and seeds contain L-tyrosine, often referred to as tyrosine, and when tyrosine is broken down, it converts to dopamine," explains Bogden. Peanuts, almonds, pumpkin seeds, and sesame seeds are particularly great source of tyrosine, according to Mount Sinai and Bodgen, so bring on the nut butters and trail mixes when you're looking for a happiness-boosting snack.

3. Dairy products

Like nuts and seeds, dairy products contain that good amino acid L-tyrosine -so enjoy your milk, yogurt, cheese, and ice cream (don't have to ask us twice on the latter).

4. Chocolate

I mean, of course chocolate makes you happy. "Chocolate contains small amounts of phenylethylamine (PEA), a compound that signals our brain cells to release dopamine," explains Bogden. PEA also happens to be associated with falling in love. So, you see? It's all connected. Try these clean and delicious chocolates out for a spin.

5. Coffee

" High quality coffee in moderation can also increase our dopamine levels as caffeine can signal our body to produce additional dopamine," says Bogden. You can also reap the same benefits from other caffeine sources such as matcha, chocolate, green tea, and other forms of caffeinated tea. Consider your mid-morning pick-me-up and investment in your afternoon mood.
Wondering about the difference between matcha and green tea?
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5 Feel-Good Foods Known To Stimulate Your Body's Production of the 'Happy Hormone' Dopamine

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A dietitian names the five foods that increase dopamine, aka "the happiness chemical," including chocolate.

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Oxytocin - the science, benefits and ways to boost it in kids

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We’re discussing oxytocin - its functions, how it affects children and ways to increase levels to help them lead a more balanced and fulfilled life.

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Everybody in the world has one (or more) sensory processing styles; we all process input from the world around us. One theory of thinking of these processing styles uses 4 quadrants to describe them: sensory seekers, sensory avoiders, sensory sensitive, and sensory "missers".

This post assumes you already know those 4 terms, and applies them to things teenagers might do, and the reasons why. (If you don't already know those four terms, check out this post first.)

This is by no means comprehensive, but I rarely write about "big kids" compared to how often I write about little kids, so I thought it was helpful enough to share.

(Yes, they might also sound like a younger child, a young adult, or an older adult in addition to being about teens!)

Sensory processing profiles in teens
Seeking:
-watch me jump up and slap this thing on the wall for no reason
-I am in all the sports
-have y'all heard of this great thing called spray yourself with cologne/perfume?
-I'm gonna eat snacks constantly forever because it gives me sensory input through my jaw
-can I listen to my music while I work because it helps me focus
-I'm wearing shorts even though it's freezing, lol no big deal to be cold
-I'm fidgeting with your pen, I'm fidgeting with my pen, I'm fidgeting with my notebook, I'm fidgeting with my backpack, I'm~
-I'm gonna hang out in the shower forever thank you
-thrill seeking sports/activities yes please

Avoiding:
-I'm just gonna spend ten minutes in the bathroom so nobody talks to me for a sec
-I don't want to use the deodorant you got me because it smells too strong and I can't smell myself
-I hate wearing makeup/"trendy" clothes because they don't feel physically comfortable
-I'm growing so none of my clothes feel right and it sucks
-keeping my hoodie on my head because it cuts down on the overwhelm of the bright lights
-can I listen to my music while I work because otherwise I can't stop listening to Aidan breathe and make noises with his mouth
-I'm wearing shorts even though it's freezing because the feeling of cold is more tolerable to me than the feeling of pant legs
-I don't want to start to shower because I hate getting wet
-I don't want to get out of the shower because I hate getting dry
-can I please get a ride or drive myself or walk I hate the bus

Missing:
-how far can I slouch into my desk before my teacher thinks I'm sleeping
-can I listen to my music while I work because otherwise my brain just zones right out
-a snack? don't mind if I do!
-wait was i hangry? Whoops
-I didn't notice I was tired until I fell asleep on my book
-the hands-on learning at school is the best part
-I'm wearing shorts even though it's freezing and no my legs aren't cold
-how did I get that bruise?
-whoops was I in the shower for an hour? I didn't notice

Sensitive:
-I hate wearing makeup/"trendy" clothes because I just hate them or because I don't care what anybody thinks
-I hate having to change classes because the noise and chaos and touch of brushing past everyone in the hallway overloads my systems
-I just like this hoodie it's more comfortable i don't care if it's 90 degrees out
-don't touch me without asking!
-can I listen to my music while I work because it helps me feel relaxed even if I don't know why
-I'm wearing shorts even though it's freezing because I can't stand the way pants feel
-I'll go on the rollercoaster with you but I'll regret it and feel sick all day
-riding in the bus means my day starts off a little queasy or a little overstimulated even if I don't know it and that sucks

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Sensory Processing in Teens, The Occuplaytional Therapist

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Everybody in the world has one (or more) sensory processing styles; we all process input from the world around us. One theory of thinking of these processing styles uses 4 quadrants to describe them: sensory seekers, sensory avoiders, sensory sensitive, and sensory "missers".

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Introduction to PDA (Pathological Demand Avoidance)

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​Theraplay has developed a plethora of media to support your training journey and your Theraplay practice. They include books, activity flipbooks, merch, and much more.

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Understanding Trauma - Learning Brain V Survival Brain

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Understanding Trauma - Learning Brain V Survival Brain

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Understanding Trauma: Learning Brain vs Survival Brain

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How childhood trauma affects health across a lifetime

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Childhood trauma isn’t something you just get over as you grow up. Pediatrician Nadine Burke Harris explains that the repeated stress of abuse, neglect and parents struggling with mental health or substance abuse issues has real, tangible effects on the development of the brain. This unfolds across a lifetime, to the point where those who’ve experienced high levels of trauma are at triple the risk for heart disease and lung cancer. An impassioned plea for pediatric medicine to confront the prevention and treatment of trauma, head-on.

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Ted Talks - Respecting the Differences between people

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Ted Talks - Respecting the Differences between people

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Respecting the differences between people | Mariana Chartier | TEDxYouth@BSCR

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Social Story - Being Angry and staying Safe

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Social Story - Being Angry and staying Safe

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Being Angry & Safe #Autism Social Skills Video

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BSL Signed Stories “ The Way I Feel” by Janan Cain

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Empathy, Education, Inclusion: A Guide to Real Friendship | Emma Liu | TEDxYouth@GrandviewHeights

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Dr Karen Treisman, MBE, is a Highly Specialist Clinical Psychologist and Organizational Consultant who has worked in the NHS and children's services for several years. Karen has also worked cross-culturally in both Africa and Asia with groups ranging from former child soldiers to survivors of the Rwandan Genocide.

Karen has extensive experience in the areas of trauma, parenting, and attachment, and works clinically using a range of therapeutic approaches with families, systems, and children in or on the edge of care, unaccompanied asylum-seeking young people, and adopted children. Karen supports over 90 different organisations on their journey to become more trauma, adversity, and culturally informed, infused, and responsive organisations. Karen also is an expert witness for court specialising in child protection.

In addition to holding a doctorate in Clinical psychology, Karen has undergone a range of specialist trainings including in EMDR, Narrative Therapy, Dyadic Developmental Psychotherapy, Sensory Intervention, Video Interaction Guidance, and Theraplay.

Karen has previously worked in numerous Looked after Children and fostering services, and within the National Implementation Service for evidence-based interventions for Looked after children, children on the edge of care, and children in custody at the Michael Rutter Centre in the Maudsley Hospital; and as a Clinical Lead for a court assessment and intensive parenting intervention team for children on the edge of care and in proceedings within Islington.

Karen is the director of Safe Hands and Thinking Minds training and consultancy services. www.safehandsthinkingminds.co.uk. Karen is also a tedX speaker on the power of relationships.

Karen is an external consultant, trainer, and assessor to several local authorities, schools, charities, prisons, and to a variety of organisations including GrandparentsPlus, Barnardos, PAC-UK, AdoptionPlus, Pause, Three Steps, and the Fostering Network.

Karen is a TedX speaker and the winner of several Psychologist of the year awards; as well as being an MBE (Queens Honour list 2020). Karen regularly presents at local, national, and international trauma, parenting, and attachment conferences.

Karen was awarded a Winston Churchill Fellowship which focused on trauma, adversity, and culturally informed, infused, and responsive organisational transformation.

See www.safehandsthinkingminds.co.uk for a range of events, trainings, online modules, and workshops by Dr Treisman; and a selection of podcasts and further trauma and attachment-related resources.

Karen is a member of the CoramBAAF health group advisory committee, and a reviewer for the Journal of Adoption and Fostering.

In her free time, Karen is passionate about travelling and art. She is a self-confessed foodie and is often found trying out new eateries, exploring London's hidden gems, going on canal walks, or planning her next travelling adventure (Near and far).

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A Therapeutic Treasure Box for Working with Children and Adolescents with Developmental Trauma: Creative Techniques and Activities (Therapeutic Treasures Collection)

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Buy A Therapeutic Treasure Box for Working with Children and Adolescents with Developmental Trauma: Creative Techniques and Activities (Therapeutic Treasures Collection) Illustrated by Dr. Karen Treisman (ISBN: 9781785922633) from Amazon's Book Store. Everyday low prices and free delivery on eligible orders.

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Supporting a child who cannot go to school

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Supporting a child who cannot go to school

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Emotionally based school avoidance (EBSA) – supporting a child or young person who can’t go to school

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We spoke to a Family Action colleague to learn more about EBSA and what you can do as a parent if your child is unable to go to school.

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Neurodivergent students' guide to starting secondary school

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A visual energy meter to show energy levels matched to activity.

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An effective resource for any age which helps us to identify what drains our battery and how we can top it up.

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Brain Breaks can be a great activity that can also be used at home as well as in the classroom to help people become more regulated.

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Ways to support children to relax and gain emotional regulation.

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Guidance for parents to support their child to recognise and name their feelings

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Guidance for parents when their child is experiencing strong emotions.

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This is a resource that many schools use in supporting young people who experience anxiety. This guidance sheet can be used by anyone.

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Students can map their bodies and feelings to understand where emotions are felt in their bodies.

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Five a day: supporting high-quality teaching for pupils with SEND

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How to put the ‘five-a-day’ approach into practice and support adaptive teaching.

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The Mental Health Crisis in Schools: New Approaches to Student Well-being - The Tech Edvocate

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Spread the loveThe mental health of students has become a top priority for educators and policymakers as we near the end of 2024. The lingering effects of the COVID-19 pandemic, coupled with increasing academic pressures and social media influences, have contributed to a surge in mental health issues among students of all ages. In response, schools across the United States are implementing innovative programs to address student well-being. Many districts have increased funding for school counselors and psychologists, recognizing the need for more robust mental health support systems within educational institutions. One trending approach is the integration of mindfulness and […]

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The current mental health crisis in schools, colleges, and universities continues to impact both students and educators across the country.

Our schools are the center of our communities and should be the safest, most just places. Our students can't learn if they aren't well. Increasingly, that means our students and educators must receive the mental health support they need, and schools must have the resources, staffing, and programs necessary to effectively address the challenges they face. By working together, we can help protect our school communities and get our students the help they need. As the leading champion of America's public schools, NEA promotes solution-oriented advocacy to bring much-needed mental health support to students and educators.

Featured Micro-credential: Adult Social Emotional Learning

Social and Emotional Learning (SEL) is an integral part of education and human development. SEL is the process through which all young people and adults acquire and apply the knowledge, skills, and attitudes to develop healthy identities, manage emotions and achieve personal and collective goals, feel and show empathy for others, establish and maintain supportive relationships, and make responsible and caring decisions (CASEL, 2023).

This set of micro-credentials describes how five core social and emotional competencies are relevant in the daily lives of educators and ways to continually develop areas of competence as adults.
Learn more about micro-credentials and how to get started

Background on the Scale of the Crisis

The COVID-19 pandemic increased stress among students, as well as educators grappling with being there for their students while coping with challenges of their own. However, this mental health crisis did not begin with the pandemic.

Before the pandemic, the CDC tracked that from 2009 and 2019, high school students' reports of persistent feelings of sadness or hopelessness increased from 26.1% to 36.7%. And nearly 1 in 5 children had a mental, emotional, or behavioral disorder, but only 20% of them received care from a mental health provider.

Now things have gotten even worse because of the devastation of COVID-19. For our students, more than 140,000 have lost a caregiver, with youth of color disproportionately affected. For our educators, a survey of U.S. public sector workers released in October found that K-12 public school educators were the most likely profession to report higher levels of anxiety, stress and burnout - and 55% are ready to leave the profession early.

We are in the midst of a crisis. It has become even more of an imperative to act with real solutions--more counselors, more resources and more support for students, educators, and their families.

SOCIAL AND EMOTIONAL LEARNING 101 - THE SCHOOL ME PODCAST

Social and Emotional Learning (SEL) has been a hot topic lately, but what is SEL and how can educators use these practices to enable better learning and create a more welcoming and safe environment for all students? On this episode, Dr. Bloodine Barthelus, Director of Practice Innovation at the Collaborative for Academic, Social, and Emotional Learning (CASEL) gives us an SEL primer.

SUPPORTING GRIEVING STUDENTS - THE SCHOOL ME PODCAST

Grief is affecting so many more Americans than usual, including our students. Schools need to be prepared to support students who have lost a loved one, but how can they do it? Kate Wilcox is a high school librarian in Pittsburgh, Pennsylvania who took it upon herself to answer this question by starting a grief support group for students who'd experienced loss. Listen to her story on our podcast below.

Bargaining for The Common Good

Bargaining has evolved in recent years to have an even stronger community and student focus. As a result, NEA affiliates and employers can prioritize many of the mental health issues affecting both students and educators.

Bargaining for the Common Good is an innovative approach to bargaining through which NEA affiliates use contract or advocacy campaigns to organize local stakeholders around demands that benefits not just educators, but also students and their families. Some sample provisions relating to social and emotional supports include:

Establishing and providing trauma training to help identify trauma in students

Create or expand crisis teams in every school building to monitor and assist with social/emotional health

Increase staffing of counselors and nurses

Ensure mental health professionals are able to perform their primary job functions instead of working on administrative duties

Partner with local medical and mental health professionals to provide full range of services to students and employees

Track long-term effects of the pandemic on students including changes in grades, graduation rates, and absenteeism

Prioritize stress counseling

American Rescue Plan Funding

Since the pandemic began last year, the federal government has enacted rescue legislation providing unprecedented levels of support for education. NEA believes that these funds should be used to advance equity, close opportunity gaps for vulnerable students, support the educator workforce, and protect the health and safety of educators, students, and their families.

The American Rescue Plan includes nearly $170 billion in dedicated public education funding. That money can be used to reduce class sizes and modify spaces to comply with social distancing; modernize HVAC systems; hire more school custodians, nurses and counselors; and facilitate social distancing on transportation services with additional buses and drivers. The funding can also be used to add supports to address student trauma and learning loss.

Whether bargaining is permitted in your state or not, it is vital that state and local education associations raise educator voices and assert their professional authority to ensure that all stakeholders, including educators, parents, and community, provide input and be a part of the decision-making processes. NEA created a full guide on strategies for locals to fully utilize the ARP funds effectively.

Bipartisan Safer Communities Act

The BSCA is a historic investment of over $1 billion additional funding for mental health and other school-based services. As the first major federal gun safety legislation in decades, the law expands gun safety measures like increased background checks, and targets interstate gun trafficking. The law also addresses violence more broadly by expanding school-based mental health services, reducing obstacles to schools' billing for services under Medicaid, and creating a technical assistance center to facilitate compliance and operations.

The BSCA treats schools as a key point for observation and intervention. States can now extend Medicaid's reach beyond the IEP and tap into Medicaid funding to increase access and resources for comprehensive school-based health services. Despite the considerable increase in funding and additional mental health services for students that this expansion provides, at the time of publication, only 18 states have expanded Medicaid's reach beyond the IEP for school-based health services. States must act in order to maximize this historic opportunity!

NEA has created a resource that details how affiliates can work with state decision makers to use the BSCA to increase mental health and other services for students, and reduce gun violence in schools and communities. This resource provides recommended actions and includes actions of states successfully moving forward.

Stay Informed We'll come to you

We're here to help you succeed in your career, advocate for public school students, and stay up to date on the latest education news. Sign up to stay informed

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The current mental health crisis in schools, colleges, and universities continues to impact both students and educators across the country.

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Student Mental Health Matters: A Toolkit for Educators Launches on PBS LearningMedia

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Mental Health in Education: Importance, Strategies and Educator Support

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Discover why mental health is crucial in education, strategies to promote positive mental health, and how educators can support students.

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The role of teachers in supporting students’ mental health | Teachers and Curriculum

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This literature review investigates the perception of secondary teachers about their role of supporting and promoting students’ mental health and whether teachers feel equipped to fulfil the requirements of this role. Analysis of 13 research articles published between 2008–2022 indicated that most secondary teachers, across five countries, understand the role they play in their students’ lives and that supporting students’ mental health is an aspect of their role. However, it was also found that many teachers do not feel well-prepared to adequately support students’ mental health due to a lack of adequate mental health training. Implications for practice, training, and future research within an Aotearoa New Zealand context are discussed in relation to schools and teachers providing support to students with mental health concerns and the promotion of positive mental health.

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National Institute of Mental Health (NIMH)

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Free mental health videos, coloring books, and hands-on quizzes and activities for students and educators.

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How Teachers Can Support Students’ Mental Health Effectively

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Learn practical strategies and expert tips for teachers to support students’ mental health and create a positive classroom environment.

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Teaching Students With Fragile X Syndrome – EduEdify

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Fragile X Syndrome is a genetic disorder that primarily affects cognitive development and social interactions in children. This syndrome arises from a mutation in the FMR1 gene located on the X chromosome, leading to a range of learning disabilities and behavioral challenges. As the most common inherited form of intellectual disability, it poses unique educational needs that require tailored approaches to foster effective learning environments for affected students.

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Supporting Students with Diverse Disabilities: Strategies and Interventions • Teachers Institute

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This segment addresses the broad spectrum of disabilities recognized under the Rights of Persons with Disability Act 2016, including chronic neurological conditions, dwarfism, and genetic disorders like thalassemia and sickle cell disease. It underscores the significance of a comprehensive assessment to understand the unique needs of each child and the development of personalized intervention plans. The section advocates for medical, nutritional, and psychological interventions, alongside the modification of teaching methods and curricula to accommodate diverse learning needs, ensuring an inclusive educational experience for all students.

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Supporting the complex needs of children with genetic syndromes - resource for teachers

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Supporting the complex needs of children with genetic syndromes - resource for teachers

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Supporting the Complex Needs of Children with Genetic Syndromes in Educational Practice: A New Online Resource for Teachers and Education Practitioners

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The Neurodevelopmental Research (NDevR) lab recently launched a new teacher focused training resource: Supporting the Complex Needs of Children with Genetic Syndromes in Educational Practice (www.f…

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Supporting children with genetic syndromes in the classroom

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Supporting children with genetic syndromes in the classroom

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ERIC - EJ1026719 - Supporting Children with Genetic Syndromes in the Classroom: The Example of 22q Deletion Syndrome, Support for Learning, 2013-Aug

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An increasing number of children are likely to have a known genetic cause for their special educational needs. One such genetic condition is 22q11.2 deletion syndrome (22qDS), a genetic syndrome associated with early speech and language difficulties, global and specific cognitive impairments, difficulties with attention and difficulties with social-emotional functioning. In this article the learning and behavioural strengths and needs of this genetic syndrome are described along with recommendations for classroom-based interventions. Suggested recommendations in the learning and emotional-behavioural domains for the syndrome draw on a number of approaches that have been found to be useful for children with a range of conditions including ADHD, ASD and dyscalculia. While teachers cannot be expected to know about all potential genetic causes for special educational needs, knowing that a genetic condition is likely to be associated with a pattern of relative cognitive and behavioural