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The cost-of-living crisis and your mental health

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The cost-of-living crisis and your mental health

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Read through sections of the article featured  on Young Minds and then have a go at the task below.

This will help you to reflect on how you would be influenced from situations such as these in the future.

Write down three jobs that you think you would like to have when you are older.

Discuss with the class what influenced your choices: earnings, skills, qualifications, fame, opportunities to travel, work with animals, children or old people?

Using the 2014 salary list from www.thismoney.co.uk website, look at the range of salaries shown.

Can you identify any surprises – too much being earned, not enough. Can you see the salaries of jobs similar to the ones you had chosen for yourself? Any surprises?

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Money, the cost-of-living crisis and mental health

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Information on money and mental health, how to support your child’s wellbeing and look after yourself, and where to find practical and financial support

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Read the article attached here.

How far do you agree with the idea that social media and time spent online can create a false illusion of perfection?

Why not try recreating a false image of perfection?

1) Draw a stick person either on your own on paper, with the person next to you or do it together on the white board
2) Label the stick man with any false ideas that are presented to you through social media: holidays, adventures, friendships, relationships, food, parties, body image, money
3) Now annotate your stick person with three affirmations you should say to yourself when you see posts that make you feel this way

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Child Psychology Resources by Dr. Tali Shenfield

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For many teenagers, the pressure to be "perfect" is an unavoidable reality; whether it's envying those students who appear to ace every subject at school with ease, longing to be one of the popular kids, or wishing to rank among the star athletes, almost all teens have experienced the pain of feeling "less than" at some point.

While this is nothing new in itself, since the advent of the digital revolution, this pressure has become exponentially more invasive; the average teenager today has almost unlimited access to a wide variety of social media networks, all of which send endless notifications updating her on the life of her peers-Showing off every smiling couple, every outing she's not a part of, every vacation her own family can't afford to take.

Additionally, teenagers often follow other teens they have never met in "real life"-popular figures on Facebook or Instagram who have accrued thousands of followers due to their good looks and style. These individuals carefully curate their images; they never post a bad photograph (and it's usually unknown whether they retouch their photographs or not), never wear the wrong clothing, never appear to have an "off" day or to be ordinary in any way. In essence, these social media celebrities bring the unobtainable standards once reserved for fashion models in glossy magazines into the everyday world of the teenager. As such, for many adolescents, the pressure to emulate such impossible standards begins to feel very close to home and real in a way that prior generations never had to experience.

According to many experts on childhood development, the combination of vulnerability that teenagers have (a product of the many changes they are going through), their need for peer validation, and the way they naturally compare themselves with others frequently forms the perfect recipe for self-doubt. Emerging evidence suggests that the illusion of perfection portrayed on social media is therefore uniquely damaging to many teens, and moreover, it also frequently leads to them trying to mask their own sadness and insecurity rather than share it, faking happiness to "fit in" online.

This pressure doesn't simply vanish as young adults leave adolescence behind, either; in fact, it often intensifies when they enter college. The unrealistic standards they have set for themselves during their teen years lead to incredible stress in the face of higher stakes and harder work (all of which must be managed without the support of family and friends back home). These young people keep trying to impress and to appear "perfect", often in an effort to make new friends and find their footing in an unfamiliar environment, but eventually the bubble bursts-sometimes with dire consequences.

So prevalent is this phenomenon that researchers at Stanford University coined the term "duck syndrome" to describe it after a rash of suicides in college-aged young adults who had previously given off the appearance of being model students, referring to the way a duck appears to glide calmly and easily across the water while in reality, its little legs are thrashing valiantly just below the surface. Further investigation revealed that all of these students had carefully-crafted social media images, replete with smiling photographs and inspirational quotes. To look at their Twitter and Facebook pages, one would think they hadn't a care in the world and that excellence came easily to them.

Depression has long been an "invisible illness" in many people-young or old-but the way that social media encourages young people to interact behind a mask of perfection creates a smokescreen even the most attentive parents and friends often cannot see through. While most experts do not believe that social media alone can cause depression, it's becoming more and more evident that it can aid and abet the disease, both through hiding its symptoms and through increasing the depressed individual's feelings of guilt, shame, and self-loathing. A social media feed is, after all, a constant reminder of who the young person feels he or she "should" be, and reviewing his or her own expertly-crafted content can instill deep feelings of living a lie, of never being able to measure up not only to others, but to his or her own public image. The more the young person gazes upon his or her "ideal self", the less forgivable his or her flaws seem by comparison, and the worse the cycle of depression and overachieving becomes.

How to Help Teenagers Combat the Pressures of Social Media

The best way to prevent this cycle of pressure and denial from becoming so extreme that it ends in tragedy is to begin helping teens manage the effects of social media as soon as they become active on it. This is a daunting task for most parents who, not having been raised with social media themselves, often feel unable to understand what their teen is going through.

There is, however, a lot parents can do to help their teens use social media safely and responsibly; if you're unsure of how to begin, try reviewing the tips outlined below:

- Don't dismiss the importance of social media to your teen. Parents often fail to realize just how large a role social media plays in their teen's life, and believe that their teen can just "switch it to off" or that taking the teen's phone away can solve the problem. Try to remember that teens have grown up in a world where "virtual reality" is a part of everyday reality, and as such, they cannot readily distinguish between the two-the fights, break-ups, compliments, and insults that occur online are just as affecting to these young people as "real life" events. Encourage your teen to talk about what happens on social media, and when he or she does open up, never dismiss the events discussed simply because they happened online.

- Encourage your teen to think critically about what he or she sees online. Make your teen aware of the fact that many people manipulate what they post to make their lives seem better than they are, whether it's digitally altering images or trying to pretend they have more money or more friends than they actually do. Make sure your teen knows not to take social media at face value, and suggest that she take some time each day to reflect on how social media makes her feel-how do these images affect her mood? Is it really a good idea to keep browsing if she notices it causing her to feel poorly about herself?

- Show your teen that it's okay to fail. As a parent, you are your teen's primary behavioural model; you can use this role to mitigate some of the harmful effects of social media through not hiding your own failures, but rather discussing them and showing your teen healthy ways of dealing with making mistakes. Demonstrate how failure helps us to learn, eventually leading to success.

Likewise, you should always take the time to praise your teen for making an effort, even if he or she does not succeed, and don't be afraid to reveal that you often have to work hard for what you have.

- Consider taking a vacation somewhere with limited internet access. If possible, take your family on annual vacations that also serve as a "social holiday"; this can help teens to begin to put social media into perspective, along with opening their eyes to the world around them.

Finally, be sure to remain aware of your own reactions to social media-if your child seems unhappy or is isolating himself, don't let it go just because he posts smiling selfies and happy quotes to his social media pages. Let him know that it's always okay to open up and talk to you, and assure him that his home is one place where he never has to pretend he's "perfect" in order to be loved.

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Teens, Social Media and the Illusion of Perfection

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For many teenagers, the pressure to be "perfect" is an unavoidable reality; whether it's envying those students who appear to ace every subject at school with ease, longing to be one of the popular kids, or wishing to rank among the star athletes, almost all teens have experienced the pain of fe...

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What can we learn from our different journeys?

How do you think the journeys differ across Ilkeston? Or across the county? What about nationally?

Eg. how might your journey be different if you lived by the coast?

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What can we learn from Caleb's experiences?

How might this help us to overcome our own personal challenges?

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“The Importance of Resilience”  | Caleb Sharman | TEDxMountainViewHighSchool

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Create a 'Just to say..' note to celebrate this year's 'Time to Talk' Day.

Start a conversation with a friend by giving them this note, perhaps you would like to pay them a compliment? Say thank you for something? Remind them of a memory?

Whatever it is, start your conversation :)

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Anna Freud LGBTQI+ Mental Health Resource Guide

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Anna Freud LGBTQI+ Mental Health Resource Guide

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There are a range of complex risk factors that affect LGBTQI+ children and young people and contribute to the disproportionately high level of mental health difficulties in this community. Read and explore this guide created by the Anna Freud Foundation

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Use this simple tool, from charity Chasing the Stigma, to find relevant mental health support on a range of concerns, using filters including LGBTQ+ support. Simply enter your postcode to get started.

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Hub of Hope - Mental Health Support Network provided by Chasing the Stigma

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Chasing the Stigma (CTS) has launched the Hub of Hope - a national mental health database, bringing help and support together in one place, with a focus on grassroots organisations.

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Anti-Bullying Week 2023 'Let's Make A Noise!'

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Anti-Bullying Week 2023 'Let's Make A Noise!'

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Bullying affects millions of young lives. Too often, we are silent when we see bullying take place, silent about the hurt bullying causes, and silent when we hear bullying dismissed as ‘just banter’.

It doesn't have to be this way.

This is one of the reasons, that ‘Make A Noise About Bullying’ has been chosen as the theme of Anti-Bullying Week 2023 taking place from 13th to 17th of November.

With a friend or as a class, have a think about the following:
What does bullying means to us?
How can banter turn into something more hurtful?
And what we can do to stop bullying?

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Watch the video and discuss or think about the following:

As connecting is a vital aspect of our wellbeing, how can we ensure that we are connecting with people in the most effective way?
What should we consider when we are connecting with others?
Or when we meet people for the first time?
Are some types of communication going to be more beneficial than others?

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What is dyslexia? - Kelli Sandman-Hurley

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Let's celebrate this year's World Poetry Day by reading 'Red Brocade' by Naomi Shihab. The poem is about friendship, but what do you think the poet's message is

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This year’s Youth Mental Health Day theme is #BeBrave. Whether it’s building confidence in facing difficult situations, building social confidence through learning to work together on team tasks, or learning to have the courage to fail by doing something new no matter what the outcome, being brave can mean something different to everyone.

By focusing on what it takes to be brave, #stem4YMHD hopes to give young people the courage and confidence they need to achieve their goals and ambitions, and be the best version of themselves they can be.

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Use the template attached to think and realistically map out one goal that you would like to achieve this academic year.

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Explore the advice given my Mind on their website

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Information for 11-18 year olds – Exam stress

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We explain what exam stress is and how it can affect your mental health. Find advice on how to cope with exam stress and where to go for support.

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Print out the wandering page and try filling in the boxes

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10 Minutes to Let Your Mind Wander_ Printable guided journal page by Christie Zimmer.

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When you need to see beauty in the world

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When you need to see beauty in the world

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Why not try printing out this resource and reflecting on where you see beauty in the world?

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Emergency Printable Guided Journal Pages  — Christie Zimmer

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What are you grateful for this week?

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Try some of the activities here during exam season

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Young Minds - How to Deal with Exam Stress

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Young Minds - How to Deal with Exam Stress

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Pressure to do well in exams can be overwhelming and affect your mental health. Here's our advice if it's all getting a bit too much.

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Exam Stress | How To Deal with Exam Stress

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It's normal to feel a bit worried about exams, but sometimes they can make you feel anxious or depressed. Find out how you can deal with exam stress.

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What does simplicity mean?

How could we practise simplicity in our day to day life?

Imagine that you are at home completing a piece of homework. You are in your bedroom watching your favourite show on Netflix whilst being sent a series of Tik Tok videos by your friends in the WhatsApp group to watch ASAP.

Is this young person practising simplicity? What might help them here?

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Why don't you try creating your own Summer bucket list? What could you get up to?

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How can you take an active role in reducing plastic pollution?

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How can you take an active role in reducing plastic pollution?

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How could you help to reduce plastic pollution?

When you are exercising, could you use a reusable water bottle instead of a plastic one?

When you go and watch your favourite sport, are you eating out of recyclable materials?

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POWERFUL VIDEO: Why We Need to Stop Plastic Pollution in Our Oceans FOR GOOD | Oceana

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Children's Art Week: 'Your Life in Your Hands'

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Children's Art Week: 'Your Life in Your Hands'

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Try drawing around your hand and filling it with everything you want to try and do to improve and support your wellbeing.

Pay close attention to how you will keep active.

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The Royal Navy Lifeboats have some advice for staying safe whilst open water swimming.

Have a read and watch the videos

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Could you design your healthy plate using this guide?

What would be your ideal meal?

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Think of a sport that you are thankful for.

Do you enjoy playing it?
Watching it?
Learning about it?

Why are you thankful that it is a part of your life?

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Which three are you going to use this week?

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How do other students around the world get to school?

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How do other students around the world get to school?

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Let's have a look at the following images and think about how our routes to school differ.

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The school year start may be a delight (or dismay) to millions of kids around the globe. However, it's important not to forget that, in some parts of the world, even an elementary school education can be a hard-won luxury. Some of the children have to take the most dangerous roads in the world to receive the education that some of us may take for granted. If school way might seem boring to kids in wealthier countries, these little ones are surely glad to have a chance at a better future. This list we collected will show you just how determined some children can be when it comes to getting an education; especially with the dangerous journeys and long ways home after school they have to endure.

According to UNESCO, progress in connecting children to schools in third world countries has slowed down over the past couple of years. Areas that lack suitable school routes can often flood, making it even harder for kids to commute. Dangerous paths and the obstacles on the way to school are one of the main reasons why many children decide to quit education.

The solution might seem straightforward: build roads and bridges, buy buses and hire a driver. However, the lack of funds and recurring natural disasters in many countries make it difficult to provide children with the solutions they so desperately need.

(h/t: amusingplanet)

5-Hour Journey Into The Mountains On A 1ft Wide Path To Probably The Most Remote School In The World, Gulu, China

Image credits: Sipa Press

Schoolchildren Climbing On Unsecured Wooden Ladders, Zhang Jiawan Village, Southern China

Image credits: Imaginachina/Rex Features

Kids Traveling To A Boarding School Through The Himalayas, Zanskar, Indian Himalayas

Image credits: Timothy Allen

Pupils Crossing A Damaged Suspension Bridge, Lebak, Indonesia

After the story spread, Indonesia's largest steel producer, PT Krakatau Steel, built a new bridge, so that the children could cross the river safely. (Image credits: Reuters)

Kids Flying 800m On A Steel Cable 400m Above The Rio Negro River, Colombia

Image credits: Christoph Otto

Pupils Canoeing To School, Riau, Indonesia

Image credits: Nico Fredia

Kids Traveling Through The Forest Across A Tree Root Bridge, India

A Girl Riding A Bull To School, Myanmar

Image credits: Andrey

Riding a Tuktuk (Auto Rickshaw) To School In Beldanga, India

Image credits: Dilwar Mandal

Crossing a Broken Bridge In The Snow To Get To School In Dujiangyan, Sichuan Province, China

Image credits: Imaginechina / Rex Features

Children Traveling On The Roof Of A Wooden Boat In Pangururan, Indonesia

Image credits: Muhammad Buchari

School Girls Walking Across A Plank On The Wall Of The 16th Century Galle Fort In Sri Lanka

Image credits: Reuters/Vivek Prakash

Pupils Traveling By Boat in Kerala, India

Image credits: Santosh Sugumar

Schoolchildren Riding A Horse Cart Back From School In Delhi, India

Image credits: Reuters

Students Crossing Ciherang River On A Makeshift Bamboo Raft, Cilangkap Village, Indonesia

Image credits: Reuters/Beawiharta Beawiharta

125-Mile Journey To A Boarding School Through The Mountains, Pili, China

Image credits: unknown

Pupils Walking On A Tightrope 30 Feet Above A River, Padang, Sumatra, Indonesia

Image credits: Panjalu Images / Barcroft Media

Elementary School Students Crossing A River On Inflated Tire Tubes, Rizal Province, Philippines

Image credits: Dennis M. Sabangan / EPA

Image credits: Bullit Marquez /AP

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25 Of The Most Dangerous And Unusual Journeys To School In The World

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In some parts of the world, school can be a hard-won luxury. Many children throughout the world have to take the most incredible and unimaginable routes in order to receive the education that some of us may take for granted.

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'OUR MISSION IS TO PROVIDE ANYONE FACING A CHALLENGING TIME, WITH THE RIGHT SUPPORT SO THAT THEY CAN CHANGE THEIR LIFE FOR THE BETTER.'

Changing Lives operate out of Kirk Hallam school and they provide support to young people from all year groups.

If you feel like you would benefit from this support, please speak to your form tutor.

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National Pet Month - The magic power of pets

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National Pet Month - The magic power of pets

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‘Dogs have a magic effect’: how pets can improve our mental health

Could you debate this with a peer?

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hat is it about animals? As the bad news about the coronavirus continues, "send me dogs and cats" has become a regular cry on social media, an easy-to-grasp shorthand for "I feel terrible, cheer me up". The response is always the same: a torrent of pictures of animals doing daft things - but somehow it has a magical, calming effect.

The therapeutic value of our relationship with our pets, particularly dogs, is increasingly recognised by researchers. Cats can be wonderful too - but dogs have been domesticated by humans for much longer, and, as even the most devoted cat lover will admit, dogs are far easier to train for companionship. Most cats, as we know, are admirable for entirely different reasons. Marion Janner, a mental health campaigner and all-round animal lover, says that dogs teach us a whole range of lessons. "Dogs love us unconditionally. They're the ultimate in equal opportunities - entirely indifferent to race, gender, star sign, CV, clothes size or ability to throw cool moves on the dance floor. The simplicity and depth of this love is a continuous joy, along with the health benefits of daily walks and the social delights of chats with other dog walkers. They teach kids to be responsible, altruistic and compassionate and, valuably but sadly, how to cope when someone you love dies."

Robert Doward* felt this odd effect when his health suddenly took a downward turn. "I'd been working incredibly hard, long hours, too many days. One day I started crying and just couldn't stop. I couldn't put sentences together properly. I'd been pushing everything so hard for so long, and I just couldn't do it any more."

It took a long time to put himself back together: plus some therapy, another job and changes to his family life. But the key factor, he says only half-jokingly, was a small Greek rescue dog called Maria. "Taking her out for walks, getting out into fresh air, just putting one foot in front of the other, that lifts your spirits. And then there's nothing like having a dog curled up beside you, even when you feel absolutely miserable. She'll check my face anxiously, as if she knows something is wrong. And that makes me smile - and that somehow makes you feel better. There is just something magic about dogs. Honestly, she got me through."

Patient Rayssa plays with Troia, a therapeutically trained dog, during a therapy session in Hospital Infantil Sabará in Sāo Paulo, Brazil.
Photograph: Nacho Doce/Reuters

But why? What is responsible for these therapeutic effects? One key aspect appears to be social recognition - the process of identifying another being as someone important and significant to you. The bond that forms between owner and pet is, it seems, similar to the bond that a mother forms with her baby.

The importance of social recognition is increasingly acknowledged for the role it plays in helping us form networks. We now understand that healthy social bonds can play a key role in mental health; without them, we become lonely, depressed and physically unwell. And pets, it seems, can fulfil that role. Academic and psychologist June McNicholas points out that pets can be a lifeline for socially isolated people.

"Pet care and self-care are linked. When you take a dog out for a walk, people talk to you and that may be the only social contact an isolated person has the whole day. If you have a cat, you can have a conversation standing in the cat food aisle in the supermarket, deciding which brand to buy. When pet owners leave the house to buy pet food, they're more likely to buy food for themselves and when they feed their pet, they'll sit down to eat too. People with disabilities often find that able-bodied people are socially awkward with them; if they have a dog it breaks down barriers and allows a more comfortable and natural interaction."

A woman caresses a therapy dog in Markhot Ferenc hospital, Hungary. Photograph: Péter Komka/EPA-EFE

Social recognition is something humans share with a few (though not all) mammals, including sheep and prairie voles. We are primed to look after those we have made social bonds with; we don't breastfeed just any old baby and we don't take random dogs home from the park. Author and researcher Meg Daley Olmert explains "When we call our dog, 'our baby' it is because we recognise it on a neural level as such. And this recognition triggers the same maternal bonding brain networks that allow a mother to look at her red, slimy newborn and say, 'mine!'"

A small study of functional MRI brain scans in 18 women showed similar responses in regions involved in reward, emotion and affiliation when the women looked at images of their child and pet dog.There were important differences though; dogs caused activity in the fusiform gyrus (involved in facial recognition) and babies in the tegmentum (centres of reward and affiliation). We love our pets, but in a fire we're primed to save the baby.

A child pets a utility dog at a facility for children affected by Down's syndrome in Bucharest, Romania. Photograph: Vadim Ghirdă/AP

Although scientists have some understanding of social recognition and where it takes place in the brain, we still don't entirely understand how it happens. The missing link could be oxytocin, the so-called "hug", "love" or "cuddle" hormone. Oxytocin has a key role in both childbirth, lactation and sperm movement, but it also has an increasingly recognised role in our social behaviour, acting as a chemical messenger in pathways that control sexual arousal, recognition, trust, mother-infant and human-pet bonding.

Oxytocin works in tandem with another brain hormone, vasopressin, to help to modulate our response to stress and deal with social situations. Unsurprisingly, there's a lot of interest in a possible role for oxytocin in addiction, brain injury, anorexia, depression, autism and severe anxiety.

And there are other reasons that pets and therapy animals are increasingly recognised as being good for our mental health. In addition to helping to alleviate stress, anxiety, depression and loneliness, there are all the benefits that come from having to exercise a dog. Daily walks outdoors boost physical and emotional wellbeing. Chucking sticks, picking up balls - even scooping up dog poo - can provide an all-round workout.

Increasingly that knowledge is being turned to practical use, with some lovely effects. When the Centre for Mental Health ran an evaluation on therapy dogs in prisons, for example, the feedback was off the scale. "I don't know what it is, but even when I am running around with [the dog] I just feel better inside, calmer, more peaceful," said one prisoner. Another told the interviewer: "Dogs have a magic effect on you, you can feel their love and that just makes you feel better inside you."

The good feelings persist even after the dogs have left, the reviewers found, with one subject saying: "I just walk around for the rest of the day on cloud nine."

Retirement home residents in Aliso Viejo, California, play with therapy dogs brought by female volunteers.
Photograph: Marmaduke St John/Alamy

Some of the UK's most dangerous and violent mental health patients are cared for in one of four high-security psychiatric hospitals. Most are diagnosed with schizophrenia and stay an average of seven years. The State hospital in South Lanarkshire, Scotland, is one of these facilities and runs an animal therapy centre which gives patients the chance to pet and care for a range of animals including chipmunks, rabbits, hens, geese, pygmy goats and pigs.

Staff say that animal therapy helps to develop problem-solving skills, empathy, attention to the needs of others, a sense of responsibility and a way of channelling aggressive thoughts among individuals who have proved hard to reach with conventional psychiatric drugs and talking therapies.

But what if you don't have a pet? Is there any shortcut to reproducing the beneficial effects? One candidate is sildenafil (Viagra). Having sex causes an oxytocin surge in the brain and taking Viagra may reproduce that surge without the faff of mating. A more practical idea might be an oxytocin spray or tablet.

But biologist Sue Carter says that translating naturally occurring oxytocin into a commercially available product is challenging. Oxytocin has unique chemical properties and can shift form, making it hard to work with and measure. Importantly, "the effects of oxytocin are context dependent, sexually dimorphic (different in men and women), and altered by experience."

Honestly? Gazing into your dog's eyes may produce a more reliable sense of wellbeing than any commercially available synthetic product.
* Some names and details have been changed.

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'Dogs have a magic effect': how pets can improve our mental health

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hat is it about animals? As the bad news about the coronavirus continues, "send me dogs and cats" has become a regular cry on social media, an easy-to-grasp shorthand for "I feel terrible, cheer me up". The response is always the same: a torrent of pictures of animals doing daft things - but somehow it has a magical, calming effect.

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Watch the video and reflect on your daily diet.

How many sugary foods do you eat?
When do you consume these?
Do you notice any changes in your mood after eating these?

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Role of Nutrition in Mental Health - The Center for Nutritional Psychology

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Can Shakespeare teach us about health and wellness?

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Can Shakespeare teach us about health and wellness?

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“Sleep, Nature’s soft nurse” (Henry IV, Part 2)

What was he trying to teach us?

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You know what April 23 is, don't you? That's right, it's Shakespeare Day! In honor of everyone's favorite playwright, we've put together a guide to the Bard's preoccupation with health and wellness.

There are more than 500 references to medical maladies in Shakespeare's work, with countless more around wellness-related topics like sport and sleep. Not to mention all the obscure Renaissance foods and weird ingredients that pepper the pages of his plays. So, what can the Bard's work tell us about health in Elizabethan times, as well as our modern approach to diet, fitness, and rest?

1. "Sleep, Nature's soft nurse" (Henry IV, Part 2)

Shakespeare makes frequent references to sleep, and many of his characters, from Macbeth to King Henry V, suffer from clinical sleep disorders like sleep apnea, somnambulism, and insomnia. And although references to "sweet, oblivious antidotes" and "drowsy syrups" illustrate that sleep disorder medicines have been around for awhile, Shakespeare implies that they rarely work, and that sleep disorders are largely caused by underlying psychological issues. Which isn't that far from where modern science is now. Centuries before these types of disorders were recognized by medical professionals, much less treated, they had been performed before thousands of audience members on the stages of Elizabethan London, which is pretty amazing when you think about it.

2. "Give them great meals of beef..." (Henry V)

"... and iron and steel, they will eat like wolves and fight like devils." Back in Shakespeare's time, beef wasn't just the quintessential English food. There was also a weirdly widespread belief that consuming this much-loved Renaissance food led to bravery or courage, making it the perfect food for a pre-battle supper. That being said, there was also a train of thought that eating beef caused stupidity. Well, perhaps this is just two halves of the same coin. As they say in This Is Spinal Tap, there's a such a fine line between stupid and clever.

3. "Like a football you do spurn me thus" (The Comedy of Errors)

Shakespeare talks about "sport" throughout his plays, but he's not talking about sport in the way that you or I would understand it. Back in Elizabethan times, the word "sport" was used to mean a variety of different things, including gambling, sex, and war. Games like tennis were generally reserved for the elite, while soccer was considered to be an activity that the masses could enjoy. So, when Kent calls Oswald a "base football player" in King Lear, it's probably a reference to the wild, lower-class origins of that sport.

4. "The death of each day's life" (Macbeth)

Earlier, we gave Shakespeare his props for those eerily accurate portrayal of sleep disorders, but one area where the Bard might have got it wrong is his antipathy to diurnal (daytime) sleep. Shakespeare often depicts daytime slumber as a sign of bad character, most notably when he talks about Falstaff's distasteful habit for "sleeping upon benches after noon." We can't really hold it against him, though, as this was a common belief in Elizabethan times. Day sleeping was believed to lead to illnesses and fever, not just because it was abnormal, but because it was seen as undignified and even unnatural. These days, sleeping in the daytime doesn't attract nearly the same opprobrium. It's generally accepted that napping may have health benefits-be sure to check out our blog post for a bit more info-while for people who work nights, it's pretty much unavoidable anyway.

5. "As whole as a fish" (The Two Gentlemen of Verona)

Today, everybody talks about the great health benefits of eating fish, and they're right to do so, because it is legitimately awesome for your body. And while fish were considered inferior to meat back in Tudor times-possibly because this Renaissance food was a little too Catholic for the Protestants' liking-fish played a massive role in Elizabethan trade. Elizabeth I ordered weekly "fish days" to boost the domestic fishing industry and reduce the price of meat, which must have had a fantastic effect on the nation's health, regardless of whether that was the intention!

6. "Can'st thou minister to a mind diseased?" (Macbeth)

Shakespeare wasn't just concerned with physical health, but mental health as well. He understood that extreme levels of stress could be unhealthy, as did many Elizabethans, who had a relatively enlightened approach to mental health. As it happens, Shakespeare's own son-in-law, John Hall, attempted to treat a girl suffering from mental health problems with laxatives and enemas. Okay, so by modern standards that sounds kind of wacky, but it's a far cry from the popular belief that people who suffered from psychiatric problems in Tudor times were "madmen" who needed to be ostracized from society.

As you can see, there are tons of references to health in Shakespeare's plays, and while he didn't always agree with the prevailing wisdom of the day, it's clear that many Elizabethans had sophisticated and thoughtful attitudes towards the concept of wellness. This Shakespeare Day, why not pay homage to the big man by cooking up a nice, healthy fish dish and enjoying a good night's rest?

Photo: Shakespeare statue at the Library of Congress Thomas Jefferson Building, Washington, D.C. Courtesy of Library of Congress.

Withings

At Withings, we make a range of products that empower people to make the right decisions for their health. Our award-winning connected devices are known for personalization, cutting-edge design, and ease of use, allowing anyone to measure, monitor, and track what matters via seamless connection to the free Health Mate app available for iOS & Android.

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Can Shakespeare Teach Us About Health and Wellness?

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You know what April 23 is, don't you? That's right, it's Shakespeare Day! In honor of everyone's favorite playwright, we've put together a guide to the Bard's preoccupation with health and wellness. There are more than 500 references to medical maladies in Shakespeare's work, with countless more around wellness-related topics like sport and sleep.

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How can reading help our mental health this World Book Day?

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How can reading help our mental health this World Book Day?

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Watch the following video and discuss the reasons why people recommend reading to support with your wellbeing.

You could also read and discuss the following statistics taken from the National Literacy Trust:

Children and young people who are the most engaged with literacy have better mental wellbeing than their peers who are the least engaged (Mental Wellbeing Index scores of 7.9/10 vs 6.6/10)

Children who are the most engaged with literacy are three times more likely to have higher levels of mental wellbeing than children who are the least engaged (39.4% vs 11.8%)

Conversely, children who are the least engaged with literacy are twice as likely to have low levels of mental wellbeing than their peers who are the most engaged (37.4% vs 15%)

Children with above expected reading skills are three times more likely to have high levels of mental wellbeing than their peers with below expected reading skills (40.3% vs 13.1%)

As children transition from primary to secondary school, their levels of literacy engagement and mental wellbeing both begin and continue to decline

Boys who are the most engaged with literacy have higher levels of mental wellbeing than girls who are equally engaged (Mental Wellbeing Index scores of 8.1/10 vs 7.6/10)

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The ReLit Foundation: reading for wellbeing

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ReLit is the Bibliotherapy Foundation, promoting slow reading of great literature, especially poetry, for stress relief and wellbeing.

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Read the extract taken from "reasons to Stay Alive' by Matt Haig and discuss how far you think this is true

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One thing I wish I could tell my past self was to talk to somebody about it earlier.

Grief isn't a cut-and-dry 'thing' you can put in a box. Often, it's messy.

Discuss:

What is grief?

Who can be affected by grief?

How can talking help to manage your grief?

Who can you talk to?

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Grief isn't a cut-and-dry 'thing' you can put in a box. Often, it's messy. That's how it was for me. There's no single way grief is, and there's no right and wrong about it, either.

There were two main ways that I processed my grief. One was through art. A lot of my artwork from within the first year after I lost my friend was full of his favourite flower. It was a way of connecting to him. I wrote him a letter once, too. I'd definitely recommend that as a good release of emotions.

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How I Started Talking About Grief | Real Stories

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Grief isn't a cut-and-dry 'thing' you can put in a box. Often, it's messy. That's how it was for me. There's no single way grief is, and there's no right and wrong about it, either. There were two main ways that I processed my grief. One was through art.

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National Storytelling Week: 'The Wind and The Sun'

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National Storytelling Week: 'The Wind and The Sun'

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Read the story below and take a moment to just be. Listen completely, try not to fidget and focus on your breathing. Enjoy.

Once a debate broke out between the wind and the sun. The wind said, "I am stronger than you?" Sun replied, "I think there is more power in simplicity." I may sound simple to you but I am stronger than you. Both made a bet. Sun said, let's see, who is the most powerful?

A traveler was walking down a deserted road, he was wearing a blanket. Sun said, "Let's see who can take off his blanket?"

wind laughed and said, “It will be very easy for me,” I will take off his blanket in a jiffy. Sun didn't say anything. The wind said, "It's my turn first." The wind started blowing loudly, dust started flying on the road, all the animals started running around. Wherever the dust and leaves started flying.

The traveler trembled with the wind and wrapped the blanket tightly over his body. The stronger the wind, the more the traveler would wrap the blanket over his body. Eventually after some time wind gave up. The wind said to Sun, "If I haven't taken off its blanket, you won't be able to take it off either. So you also stop trying now. We end this condition here.

Sun said, "Okay, but let me try it once." What's the use of giving up without trying? The wind didn't answer it because it knew the sun wouldn't be able to do it. The sun was hidden behind the clouds, it rose out of the clouds and shone in the open sky.

Suddenly, there was an atmosphere of warmth all around. The passenger started feeling hot. He thought, "How strange is the weather today? Sometimes cold wind, sometimes hot sun.

He started feeling hot and at last he took off his blanket and started leaving with it on his shoulder. The wind gave up. The wind said to Sun, “You have won, I have lost.” The Sun said, “Sometimes a problem can be solved in a simple way without coercion.”

Discuss:

What is the moral of this story?

What do we learn about kindness here?

What does this story teach us about giving to others?

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Watch the following video to develop your understanding of Children's Mental Health Week

Place2Be launched the first ever Children’s Mental Health Week in 2015 to shine a spotlight on the importance of children and young people’s mental health.

Now in its ninth year, we hope to encourage more people than ever to get involved, spread the word, and raise vital funds for children’s mental health.

Every year, Place2Be’s expert team develop resources to help people to take part in the week. From activity ideas and assembly guides to top tips and videos, our free resources will help you explore mental health and wellbeing with the children and young people around you.

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Let's Connect | Children's Mental Health Week 2023

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Children's Mental Health Week - a teenager's story

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Children's Mental Health Week - a teenager's story

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'I would lie awake worrying about the upcoming match, and because I hadn’t eaten, I wouldn’t have any energy.'

Read Paddy's story and discuss how he overcame his sports performance anxiety

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Playing sport for a club or school is meant to be something fun. However, the presence of anxiety and nerves can have the opposite effect.

I have played rugby since I was five. It has given me lots of great memories, but over the years it has caused me my fair share of anxiety. The anxiety associated with playing began when I started playing for my school team when I was 11. Up until that point I had been playing local club rugby, but playing for my school team I had the feeling that I had to play well, and if I didn't, I would let my team down.

I remember sitting in the boot of my dad's car, and my dad asking me, "are you cold?" because my legs were shaking so much. The truth was my legs were shaking because of my anxiety about the game. But this did not start on the morning of the game. The nerves had been building up for days before.

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How I Learnt to Cope With Sports Performance Anxiety

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Playing sport for a club or school is meant to be something fun. However, the presence of anxiety and nerves can have the opposite effect. I have played rugby since I was five. It has given me lots of great memories, but over the years it has caused me my fair share of anxiety.

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Watch this video and together, discuss the benefits of Veganuary this January

Could you even plan a Vegan dish that you could try at home? How could you give your favourite meal a vegan twist?

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Five comedians walk into a Veganuary campaign video…

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How does 'giving' improve our wellbeing?

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How does 'giving' improve our wellbeing?

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Have a read through the information and decide on ONE (at least) random act of kindness that you will show this week.

Research has shown a simple act of kindness directed towards another improves the functioning of the immune system and stimulates the production of serotonin in both the recipient of the kindness and the person extending the kindness. Even more amazing is that persons observing the act of kindness have similar beneficial results.

DR WAYNE DYER – THE POWER OF INTENTION

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Giving for mental wellbeing

Most people would agree that giving to others is a wonderful idea. It's a pro-social behaviour that shows kindness, empathy and support. However there's also more to it than that; when you give to others it can have a direct positive effect on your own mental wellbeing.

Small acts of kindness towards other people, or larger acts - such as volunteering in your local community - can give you a sense of purpose and make you feel happier and more satisfied about life.

Sometimes we think of wellbeing in terms of what we have: Our comfort, our income, our home, our car, our job. But evidence shows that what we do and the way we think actually have a far more meaningful impact on mental health and wellbeing.

Positive mental wellbeing means feeling good - about yourself and the world around you - and being able to get on with life in the way you want.

Helping and supporting other people, and working with others towards a shared goal, has been shown to be good for our mental health and wellbeing. To give to others is one of the five evidence-based steps we can all take to improve our mental wellbeing. Read more about the five steps for mental wellbeing.

Helping others and helping yourself

It's good for you

Sometimes we can all can lose sight of the fact that we have something to offer. Doing things for other people actually has a beneficial effect on developing our own wellbeing. Recent research in neuroscience shows that helping others and working cooperatively activates and strengthens certain parts of the brain, enhancing well-being.

Research has shown a simple act of kindness directed towards another improves the functioning of the immune system and stimulates the production of serotonin in both the recipient of the kindness and the person extending the kindness. Even more amazing is that persons observing the act of kindness have similar beneficial results.
Dr Wayne Dyer - The Power of Intention.

Note: Feedback received by Living Well on 21st November, 2011:

Dr. Wayne and the author of this page are absolutely right. I can affirm their comments regarding, "Doing things for others has beneficial effects on developing our own well being." It's like good medicine for your soul!

Doing things to help others influences your perception of yourself and the world. The more people see you as a person with skills and abilities, the more you are able to see yourself that way.

How giving can help your mental wellbeing

The research suggest that acts of giving and kindness - small and large - are associated with positive mental wellbeing. Several studies over the past decade have found that many aspects of wellbeing are higher in those who do volunteering projects, compared with those who do not. For example, one study from 2018 noted that:

Research has found that participation in voluntary services is significantly predictive of better mental and physical health, life satisfaction, self-esteem, happiness, lower depressive symptoms, psychological distress, and mortality and functional inability.
Volunteering and health benefits in general adults: Cumulative effects and forms

Research into the brain has shown that giving and co-operating with others can stimulate the reward areas in the brain, helping to create positive feelings. Helping and working with others can also give us a sense of purpose and feelings of self-worth.

Giving our time to others in a constructive way helps us to strengthen our relationships and build new ones, and of course, relationships with others also influence mental wellbeing.

So go on, be really selfish for once. Give to others - for your own mental wellbeing!

How you can give to others

Giving can take many forms, from small everyday acts to larger or more formal commitments.

Today, you could:

Say thank you to someone for something they've done for you.

Phone a relative or friend who may need support or company.

Ask a colleague how they are and really listen to the answer.

Offer to lend a hand if you see a stranger struggling with bags or a pushchair.

Make room in your lane for another car merging in.

Mow your neighbour's nature strip whilst mowing your own lawn.

This week, you could:

Arrange a day out for you and a relative.

Offer to help a friend with a DIY project or a colleague with a work assignment.

Use a unique skill you have to make or do something for someone you love.

Sign up to a mentoring project, in which you give time and support to someone who will benefit from it.

Volunteer in your local community. That might mean helping out at a local school, hospital or care home.

Take care

In putting this into practice it is important to take care of yourself, to check that you are not doing this out of duty or continuing a habit of always putting others before yourself.

In helping others, take time to notice the conscious choice you made to offer assistance and consider how this fits in with the kind of person you want to be.

5 steps to mental wellbeing

This page is part of a series called the five steps for mental wellbeing. There are other steps we can all take to improve our mental wellbeing. Check out the other pages in this series:

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Give to others to improve your wellbeing | Mental health

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Giving for mental wellbeing Most people would agree that giving to others is a wonderful idea. It's a pro-social behaviour that shows kindness, empathy and support. However there's also more to it than that; when you give to others it can have a direct positive effect on your own mental wellbeing.

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Get more support

If you're struggling with your mental health, or you're worried about one of your friends, there are lots of organisations and charities that offer help specifically for young people.

Support from charities for young people

The Mix has a free, confidential telephone helpline and online service that aims to find you the best help, whatever the problem.

Shout 85258 provides free, confidential, 24/7 text message support in the UK for anyone struggling to cope. They can help with issues including suicidal thoughts, depression, anxiety, panic attacks, abuse, self-harm, relationship problems and bullying. Text "Shout" to 85258 to speak to an empathetic, trained volunteer who will listen and work with you to solve problems.

Young Minds offers support and advice including practical tips and advice from young people, as well as information on where to get support.

If you're under 19, you can also call Childline on 0800 1111 to talk. The number will not appear on your phone bill.

Support from the NHS

You can find more information about NHS children and young people's mental health services (CYPMHS) on the NHS website. You can also look at your local Clinical Commissioning Group website.

Alternatively, most services also have their own website with information about access, referrals (including whether you can "self-refer") and contact details - try searching in your area for "CYPMHS" or "CAMHS" (children and adolescent mental health services, an older term used for some CYPMHS).

You can also talk to an adult you trust - for example a parent, carer, teacher, social worker or GP - and they can look into this for you.

Support for different groups

There are lots of organisations and networks who provide advice and support for specific groups. It can help to connect with other young people and supporters who understand where you are coming from:

Support for learnig disabilities and autism

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Self-care tips videos for young people - Every Mind Matters

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Mental health self-care has never been more important - watch our videos for loads of advice and techniques to help you cope with stress and anxiety, and boost your mental wellbeing

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How can 'connecting' improve my wellbeing?

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How can 'connecting' improve my wellbeing?

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Read the information and discuss the benefits of being connected with others.

How can we strengthen those connections?

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Sometimes it's hard to stay in touch with the people you care most about in our busy lives. How do you usually stay in touch? Is there more that you could be doing to stay in touch?

Engage more with others by smiling and catching their eye.

Schedule a time of the week to talk to friends over the phone, by texts, emails, or visiting (variety helps).

Go out for coffee or see a movie with friends, family or work friends.

Ask friends or family members to help you organise regular, fun activities.

Read stories to your children, or ask them to read one to you.

Invite a friend for a 'walk and talk'.

Ask people how they are going and really listen to their answer.

Invite a friend over for a meal.

Write an email or a letter to a friend or relative.

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Being connected to others is associated with increased psychological wellbeing. Connect with people around, your family, friends, neighbours, people you meet at work, school or at the shops.

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Dougy Center provides support in a safe place where children, teens, young adults, and families who are grieving can share their experiences before and after a death. We provide support and training locally, nationally, and internationally to individuals and organizations seeking to assist children in grief.

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Are you finding it hard to cope with change?

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Are you finding it hard to cope with change?

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Have a go at the activity attached to help you understand any recent change/changes that you have experienced.

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Grab and a pen and some paper and reflect on how well you incorporate the 6 Rs of resilience into your day to day life.

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Could you have a go at the following activity that explores three aspects of wellbeing: physical, emotional and psychological?

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Have a go at the web of connections activity with this video from British Red Cross.

You will need paper and a pen.

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Who can you turn to for support? | Web of Connections | British Red Cross #YouthEducation

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Watch the following video and have a go at completing the circles of control activity.

You will need a pen and paper.

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How to manage your worries | Circles of Control | British Red Cross

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Taking care of your body is good for your mind.
They’re connected!

Read about the benefits of exercising here.

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Take care of your body

Taking care of your body is good for your mind.
They're connected!

There are lots of ways we can look after ourselves physically - exercising, moving more during the day, getting enough rest, eating nourishing food, staying hydrated and getting out into daylight. These all directly impact how well we feel and function. They can be instant mood boosters as well as being good for our mental and physical health longer term.

An extensive body of scientific research is showing the many benefits of exercise for our psychological health and happiness [1]. Exercise and being physically active can help us manage, treat and even prevent depression and anxiety [2]. It can boost our confidence, help us manage stress, and help us sleep and think better too - improving how well our brain functions [3]. It's not all about running marathons - there are simple things we can all do to be more active each day. Walk, run, dance, swim, cycle, yoga...the list is almost endless and it all can make a difference to how we feel!

Getting enough, good quality sleep is also vital for our physical, emotional and psychological functioning [4], but it's not always easy when our minds are busy with our to-do lists and worries, or technology is tempting us to stay awake and online. Investing in your rest isn't a luxury, it's important to help you feel happier and there are lots of actions you can try that can help.

Be physically active

Sit less

Invest in rest

Switch off your mind for sleep

Nurture your connection with nature

Eat good mood food

References

1 Hogan, C.L., Catalino, L.I., Mata, J. &amp; Fredrickson, B.L. (2015) Beyond emotional benefits: Physical activity and
sedentary behavior affect psychosocial resources through emotions. Psychology &amp; Health, 30, 3, 354-369; Mutrie, N. &amp; Faulkner, G. (2004). Physical activity: Positive psychology in motion. In Linley, P. A. &amp; Joseph, S. (Eds.), Positive Psychology in Practice (pp. 146-164). Hoboken, NJ: Wiley.
2 Petruzzello, S.J. (2012). The ultimate tranquilizer? Exercise and its influence on anxiety. In The Oxford Handbook of Exercise Psychology Ed. Acevedo, E.O.; Ratey, J. &amp; Hagerman, E. (2008) Spark! - How exercise will improve the performance of your brain. Quercus, London.; Mutrie, N. &amp; Faulkner, G. (2004). Physical activity: Positive psychology in motion. In Linley, P. A. &amp; Joseph, S. (Eds.), Positive Psychology in Practice (pp. 146-164). Hoboken, NJ: Wiley.; Biddle, S. J. H. &amp; Mutrie, N. (2001). Psychology of physical activity: Determinants, well being, and interventions. London: Routledge.
3 Ratey, J. J. (2008). Spark: The Revolutionary New Science of Exercise and the Brain. New York, NY: Little Brown and Co.
4 Steptoe, A., O&#39;Donnell, K., Marmot, M., &amp; Wardle, J. (2008) Positive affect, psychological well-being, and good sleep. Journal of Psychosomatic Research, Volume 64, Issue 4.
5 Ratey, J. J. (2008). Spark: The Revolutionary New Science of Exercise and the Brain. New York, NY: Little Brown and Co.
6 WHO Guidelines Nov 2020 - https://www.who.int/news-room/fact-sheets/detail/physical-activity
7 Hamer, M., Coombs, N., Stamatakis, E. (2014) Associations between objectively assessed and self-reported
sedentary time with mental health in adults: an analysis of data from the Health Survey for England. BMJ Open
2; Hiles, S., Lamers, F., Milaneschi, Y., &amp; Penninx, B. (2017). Sit, step, sweat: Longitudinal associations between physical activity patterns, anxiety and depression. Psychological Medicine, 47(8), 1466-1477.; Puig-Ribera, A., Martínez-Lemos, I., Giné-Garriga, M., González-Suárez, Á. M., Bort-Roig, J., Fortuño, J., ... &amp; Gilson, N. D. (2015). Self-reported sitting time and physical activity: interactive associations with mental well-being and productivity in office employees. BMC Public Health, 15(1), 72.
7 Teychenne M, Ball K, Salmon J. Physical activity, sedentary behavior and depression among disadvantaged women. Health Educ Res. 2010;25(4):632-44; van Uffelen, J.G.Z., van Gellecum, Y.R., Burton, N., Peters, G., Heesch, K., &amp; Brown, W. J. (2013) Sitting-time, physical activity and depressive symptoms in mid-aged women. American Journal of Preventive Medicine, 45(3), pp. 276-281; McDowell, C.P., Dishman, R.K., Gordon, B.R., &amp; Herring,M.P. (2019) Physical Activity and Anxiety: A Systematic Review and Meta-analysis of Prospective Cohort Studies, American Journal of Preventive Medicine, 57 (4); 545-556.
8 Chow CM. Sleep and Wellbeing, Now and in the Future. International Journal of Environmental Research and Public Health. 2020; 17(8):2883.
9 Ratey, J.J. &amp; Manning, R. (2014) Go Wild: Free your body and mind from the afflictions of civilization. Little, Brown &amp; Company. New York.; Steptoe, A., O&#39;Donnell, K., Marmot, M., &amp; Wardle, J. (2008) Positive affect, psychological well-being, and good sleep. Journal of Psychosomatic Research, Volume 64, Issue 4.
10 Ryan, C. O., et al., (2014). Biophilic design patterns: emerging nature-based parameters for health and well-being in the built environment. ArchNet-IJAR: International Journal of Architectural Research; Gladwell et al., (2012). The effects of views of nature on autonomic control. European Journal of Applied Physiology; Seresinhe, C.I., et al., (2019). Happiness is greater in more scenic locations. Scientific Reports; Beute, F., &amp; de Kort, Y. A. (2018). The natural context of wellbeing: Ecological momentary assessment of the influence of nature and daylight on affect and stress for individuals with depression levels varying from none to clinical. Health &amp; Place, 49, 7-18.
11 Gidlow, C.J., et al., (2016). Where to put your best foot forward: Psycho-physiological responses to walking in natural and urban environments. Journal of Environmental Psychology.
12 MacKerron, G, and Mourato, S. (2013) Happiness is greater in natural environments. Global Environmental Change. 23 (5): 992-1000,
13 Knoop, M., Stefani, O., Bueno, B., Matusiak, B., Hobday, R., Wirz-Justice, A., &amp; Norton, B. (2020). Daylight: What makes the difference?. Lighting Research &amp; Technology, 52(3), 423-442.; Beute, F., &amp; de Kort, Y. A. (2014). Salutogenic effects of the environment: Review of health protective effects of nature and daylight. Applied Psychology: Health and well‐being, 6(1), 67-95.
14 Hall,C., &amp; Knuth, M. (2019) An Update of the Literature Supporting the Well-Being Benefits of Plants: A Review of the Emotional and Mental Health Benefits of Plants. Journal of Environmental Horticulture 37 (1): 30-38.
15 Hefferon, K. (2013) Positive Psychology and the Body: The Somatopsychic Side to Flourishing. McGraw Hill
16 Kennedy D. O. (2016). B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review. Nutrients, 8(2), 68.; Young, L. M., Pipingas, A., White, D. J., Gauci, S., &amp; Scholey, A. (2019). A Systematic Review and Meta- Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and & 'At-Risk' Individuals. Nutrients, 11(9), 2232.

Interested in learning more?

Take the 10 Keys to Happier Living online coaching programme.

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Take care of your body Taking care of your body is good for your mind. They're connected! There are lots of ways we can look after ourselves physically - exercising, moving more during the day, getting enough rest, eating nourishing food, staying hydrated and getting out into daylight.

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How we feel and think about the future and how we work towards it can make a difference for our happiness in the present.

What goals could you set yourself to look forward to this year?

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Optimism

Being optimistic means having a positive outlook on life, both in good times and when we face difficulties and challenges. When we are optimistic we generally expect the future will turn out well and that we can achieve what we set out to do [6]. Being optimistic isn't about being unrealistic, but seeing the glass as half-full rather than half-empty. It's also not about taking risks in very dangerous situations when it pays to err on the side of caution.

Optimism is strongly associated with experiencing positive emotions, better coping in stressful situations, fewer mental and physical ill-health symptoms and increased motivation and effort [7]. Whilst some people naturally have an optimistic outlook, research shows even if we don't, there are actions we can take to cultivate one [8]. These may also help by reducing unhappiness, depression and even pain, as well as boosting other feel-good emotions [9]. Taking action to cultivate a sense of optimism can be helpful in the short term, for example in the face of challenges and may have benefits longer-term [10].

Try it: On each of the next four days take a minute to imagine your life in the future, at a time frame that makes sense to you (e.g. 6 months, a year or 5 years). Imagine that everything has turned out as well as it possibly could. You've worked hard and any challenging circumstances have changed just enough to enable this best possible life to happen. Then spend 20 minutes writing freely about this best possible life. Describe all the different aspects of your best possible life in as much detail as you can [11]. After you have completed this activity, write a letter to yourself now from your future self with advice on the steps you might take to start to move towards the future you imagined [12].

Try it: Two to three times a week over the next three week, reflect back on the previous few days and list five things (however small) that helped you feel that life is enjoyable, enriching and/or worthwhile and three things that could help you see the bright side of a difficult situation [13].

Hope

Hope is a positive motivational force that can keep us going through difficulties and help us overcome obstacles and challenges that we encounter as we work towards achieving our goals. It's related to optimism but goes beyond simply feeling positive about the future by being more specific about our expectations and includes thoughts and beliefs about how we might achieve these [14].

The most well-known psychological approach to hope has three components: What we specifically hope for (our goal), the motivation or energy we have to get started and sustain working towards that, and 'pathways thinking' - the paths we'll take to achieve our goals and the belief that we can find ways around obstacles that inevitably will get in the way. We can enhance our motivation by selecting meaningful and intrinsically interesting goals [15]. Anticipating the steps we plan to take, what obstacles might get in our way, and how we'll get around these all increase the likelihood of reaching what we set out to do [16].

Hopeful thinking in this way has been shown to relate to higher performance in education and sports, improved relationships, and greater physical and psychological wellbeing [17].

Try it: Small Goals - Once a week for the next three weeks, write down a goal you'd like to achieve in the next day or so and describe the steps you will take to achieve this goal [18]. Then bring to mind an obstacle that might get in your way. This could be external, e.g. not getting resources you'll need, or internal e.g. losing confidence in your ability. Now make a plan for how you will get around that obstacle should it arise. You can try this for more than one obstacle if you need to!

Finding goals that are good for happiness

Setting and working towards our goals is how we can turn our dreams into reality. However, not all goals are equal in terms of their potential to contribute to our happiness. So what makes a goal good for happiness?

To maximise the happiness and wellbeing benefits from our personal goals, studies suggest the following [19]:

Our personal goals are freely chosen by us rather than just being things we think we 'should' do or driven by an external reason (e.g. to look good or get rich).

We express them as something we want to actively move towards rather than something we want to stop or avoid.

They are personally meaningful for us and reflect our enduring interests and values.

We have control to choose how we work towards them.

We are able to feel effective in making progress towards our goals. (We can help ourselves do this by identifying small steps to take).

Working on goals we've chosen and are interested in can give us a sense of direction, a sense of control and help us to find meaning and purpose, as well as being enjoyable and/or fulfilling. Goals can also help us prioritise and structure our time and, as we progress towards them, give us a confidence boost [20]. Our goals don't have to be big. We can try setting ourselves small goals that will eventually add up towards something that is meaningful for us.

Try it: Think of a goal you are working towards or one you'd like to set for yourself. Reflecting on the bullets above

How imagining the future can help us achieve our goals

Thinking about the future isn't just about fantasy. Many studies show that we can use it as a tangible way to turn our dreams for the future into reality [21].

Try it: Bring to mind a goal you have that is meaningful and matters to you, then complete the following steps:

Spend five minutes really imagining how you will feel when you achieve the goal, what will happen, where will you be and how you will celebrate. Visualise it in lots of detail. Then take a few minutes to write down a few notes on what you imagined.

Next, imagine the steps you will take to reach your goal, visualise them in as much detail as possible, especially the early steps. Consider if there are different ways you might reach your goal. Think about who might help, encourage or support you or what resources you'll need to put in place and how you'll do that. Again write these thoughts down.

Bring to mind the obstacle from inside you that is most likely to get in the way of achieving your goal or distract or derail you.

Reflecting on that obstacle, identify a plan to get around or overcome it when it occurs. Write this plan down in the form of 'If [your obstacle] happens, then I will [your plan to get around it].

Now decide on the very first action you need to take. Visualise where, when and how you'll get started and how you will celebrate when you've taken that first step [22].

References

1 King, V. (2016) Ten Keys to Happier Living - A Practical Handbook for Happiness. Headline Hachette
2 Alarcon, G. M., Bowling, N. A., &amp; Khazon, S. (2013). Great expectations: A meta-analytic examination of optimism and hope. Personality and Individual Differences, 54(7), 821-827.
3 Carver, C. S., &amp; Scheier, M. F. (2014). Dispositional optimism. Trends in cognitive sciences, 18(6), 293-299. Rand, K. L., &amp; Cheavens, S. (2009). 30 Hope Theory. Oxford handbook of positive psychology, 323.
4 Alarcon, G. M., Bowling, N. A., &amp; Khazon, S. (2013). Great expectations: A meta-analytic examination of optimism and hope. Personality and Individual Differences, 54(7), 821-827.; Marelich, W. D., &amp; Piercy, B. (2020). Optimism/Pessimism Carver and Scheier Theory. The Wiley Encyclopedia of Personality and Individual Differences: Models and Theories, 299-303.
5 Thorsteinsen, K., &amp; Vittersø, J. (2018). Striving for wellbeing: The different roles of hedonia and eudaimonia in goal pursuit and goal achievement. International Journal of Wellbeing, 8(2); Oliver, J. J., &amp; MacLeod, A. K. (2018). Working adults' well‐being: An online self‐help goal‐based intervention. Journal of Occupational and Organizational Psychology, 91(3), 665-680.; Locke, E.A. (2002) Setting goals for life and happiness. In S.J. Lopez &amp; C.R.Snyder (Eds.) Oxford Handbook of Positive Psychology. NY: Oxford University Press.;
6 Sergeant, S., &amp; Mongrain, M. (2014). An online optimism intervention reduces depression in pessimistic individuals. Journal of consulting and clinical psychology, 82(2), 263-274. https://doi.org/10.1037/a0035536
7 Sergeant, S., &amp; Mongrain, M. (2014). An online optimism intervention reduces depression in pessimistic individuals. Journal of consulting and clinical psychology, 82(2), 263-274. https://doi.org/10.1037/a0035536
8 Sergeant, S., &amp; Mongrain, M. (2014). An online optimism intervention reduces depression in pessimistic individuals. Journal of consulting and clinical psychology, 82(2), 263-274. https://doi.org/10.1037/a0035536
9 Malouff, J. M., &amp; Schutte, N. S. (2017). Can psychological interventions increase optimism? A meta-analysis. The Journal of Positive Psychology, 12(6), 594-604.
10 Sergeant, S., &amp; Mongrain, M. (2014). An online optimism intervention reduces depression in pessimistic individuals. Journal of consulting and clinical psychology, 82(2), 263-274. https://doi.org/10.1037/a0035536
11 Adapted from King, L. A. (2001). The health benefits of writing about life goals. Personality and social psychology bulletin, 27(7), 798-807.; Carrillo, A., Rubio-Aparicio, M., Molinari, G., Enrique, Á., Sánchez-Meca, J., &amp; Baños, R. M. (2019). Effects of the Best Possible Self intervention: A systematic review and meta-analysis. PloS one, 14(9), e0222386. https://doi.org/10.1371/journal.pone.0222386
12 Shapira, L. B., &amp; Mongrain, M. (2010). The benefits of self-compassion and optimism exercises for individuals vulnerable to depression. The Journal of Positive Psychology, 5(5), 377-389
13 Sergeant, S., &amp; Mongrain, M. (2014). An online optimism intervention reduces depression in pessimistic individuals. Journal of Consulting and Clinical Psychology, 82(2), 263-274. https://doi.org/10.1037/a0035536
14 Alarcon, G. M., Bowling, N. A., &amp; Khazon, S. (2013). Great expectations: A meta-analytic examination of optimism and hope. Personality and Individual Differences, 54(7), 821-827
15 Sheldon, K. M. (2002). The self-concordance model of healthy goal-striving: When personal goals correctly represent the person. Handbook of self-determination research, 65-86.; Sheldon, K. M., &amp; Houser-Marko, L. (2001). Self-concordance, goal attainment, and the pursuit of happiness: Can there be an upward spiral?. Journal of Personality and Social Psychology, 80(1), 152.
16 Snyder, C.R. Rand, K.L. &amp; Sigmon, D.R. (2002) Hope theory: a member of the positive psychology family/ In S.J. Lopez &amp; C.R. Snyder, (Eds.) Oxford Handbook of Positive Psychology . New York: Oxford University Press.; Lopez, S.J. (2013) Making Hope Happen: Create the Future You Want for Yourself and Others. Atria Books
17 Rand, K. L., &amp; Cheavens, J. S. (2009). Hope theory. Oxford Handbook of Positive Psychology, 2, 323-333.
18 Sergeant, S., &amp; Mongrain, M. (2014). An online optimism intervention reduces depression in pessimistic individuals. Journal of Consulting and Clinical Psychology, 82(2), 263-274. https://doi.org/10.1037/a0035536
19 Sheldon, K. M. (2002). The self-concordance model of healthy goal-striving: When personal goals correctly represent the person. Handbook of self-determination research, 65-86.; Sheldon, K. M., &amp;
Houser-Marko, L. (2001). Self-concordance, goal attainment, and the pursuit of happiness: Can there be an upward spiral?. Journal of Personality and Social Psychology, 80(1), 152.
20 Schippers, M. C., &amp; Ziegler, N. (2019). Life Crafting as a Way to Find Purpose and Meaning in Life. Frontiers in Psychology, 10, 2778.; Ryff, C. D. (2014). Psychological well-being revisited: Advances in the science and practice of eudaimonia. Psychotherapy and Psychosomatics, 83(1), 10-28; Lyubomirsky, S. (2007) The How of Happiness. Penguin
21 Oettingen, G., &amp; Reininger, K. M. (2016). The power of prospection: Mental contrasting and behavior change. Social and Personality Psychology Compass, 10(11), 591-604
22 Oettingen, G., &amp; Reininger, K. M. (2016). The power of prospection: Mental contrasting and behavior change. Social and Personality Psychology Compass, 10(11), 591-604; Thorsteinsen, K., &amp; Vittersø, J. (2018). Striving for wellbeing: The different roles of hedonia and eudaimonia in goal pursuit and goal achievement. International Journal of Wellbeing, 8(2); Oliver, J. J., &amp; MacLeod, A. K. (2018). Working adults' well‐being: An online self‐help goal‐based intervention. Journal of Occupational and Organizational Psychology, 91(3), 665-680.

Interested in learning more?

Take the 10 Keys to Happier Living online coaching programme.

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Have goals to look forward to How we feel and think about the future and how we work towards it can make a difference for our happiness in the present. Having a sense of direction, optimism and hope can all contribute to feeling happier [1].

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This resource contains links to websites and social media owned and operated by third parties. By using these links, you leave the Kirk Hallam Community Academy. Links are provided for your information and convenience only and are not an endorsement of those involved, or their views. Kirk Hallam Community Academy has no control over the content available via these links and is not responsible for the sites, their content or availability.

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How could we show greater empathy to those around us? What phrases demonstrate that we are showing empathy?

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Could you try practising giving by thinking about your plastic usage this November?

What could we do to raise awareness for this problem?

How could helping our environment help to improve our wellbeing?

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The Great Pacific Garbage Patch is a collection of marine debris in the North Pacific Ocean. Marine debris is litter that ends up in oceans, seas, and other large bodies of water.

The area in the center of a gyre tends to be very calm and stable. The circular motion of the gyre draws debris into this stable center, where it becomes trapped. A plastic water bottle discarded off the coast of California, for instance, takes the California Current south toward Mexico. There, it may catch the North Equatorial Current, which crosses the vast Pacific. Near the coast of Japan, the bottle may travel north on the powerful Kuroshiro Current. Finally, the bottle travels eastward on the North Pacific Current. The gently rolling vortexes of the Eastern and Western Garbage Patches gradually draw in the bottle.

The amount of debris in the Great Pacific Garbage Patch accumulates because much of it is not biodegradable. Many plastics, for instance, do not wear down; they simply break into tinier and tinier pieces.

For many people, the idea of a "garbage patch" conjures up images of an island of trash floating on the ocean. In reality, these patches are almost entirely made up of tiny bits of plastic, called microplastics. Microplastics can't always be seen by the naked eye. Even satellite imagery doesn't show a giant patch of garbage. The microplastics of the Great Pacific Garbage Patch can simply make the water look like a cloudy soup. This soup is intermixed with larger items, such as fishing gear and shoes.

The seafloor beneath the Great Pacific Garbage Patch may also be an underwater trash heap. Oceanographers and ecologists recently discovered that about 70 percent of marine debris actually sinks to the bottom of the ocean.
Marine Debris
80 percent of plastic in the ocean is estimated to come from land-based sources, with the remaining 20 percent coming from boats and other marine sources. These percentages vary by region, however. A 2018 study found that synthetic fishing nets made up nearly half the mass of the Great Pacific Garbage Patch, due largely to ocean current dynamics and increased fishing activity in the Pacific Ocean.

While many different types of trash enter the ocean, plastics make up the majority of marine debris for two reasons. First, plastic's durability, low cost, and malleability mean that it's being used in more and more consumer and industrial products. Second, plastic goods do not biodegrade but instead, break down into smaller pieces.

In the ocean, the sun breaks down these plastics into tinier and tinier pieces, a process known as photodegradation. Most of this debris comes from plastic bags, bottle caps, plastic water bottles, and Styrofoam cups.

Marine debris can be very harmful to marine life in the gyre. For instance, loggerhead sea turtles often mistake plastic bags for jellies, their favorite food. Albatrosses mistake plastic resin pellets for fish eggs and feed them to chicks, which die of starvation or ruptured organs.

Seals and other marine mammals are especially at risk. They can get entangled in abandoned plastic fishing nets, which are being discarded largely due to inclement weather and illegal fishing. Seals and other mammals often drown in these forgotten nets-a phenomenon known as "ghost fishing."

Marine debris can also disturb marine food webs in the North Pacific Subtropical Gyre. As microplastics and other trash collect on or near the surface of the ocean, they block sunlight from reaching plankton and algae below. Algae and plankton are the most common autotrophs, or producers, in the marine food web. Autotrophs are organisms that can produce their own nutrients from carbon and sunlight.

If algae and plankton communities are threatened, the entire food web may change. Animals that feed on algae and plankton, such as fish and turtles, will have less food. If populations of those animals decrease, there will be less food for apex predators such as tuna, sharks, and whales. Eventually, seafood becomes less available and more expensive for people.

These dangers are compounded by the fact that plastics both leach out and absorb harmful pollutants. As plastics break down through photodegradation, they leach out colorants and chemicals, such as bisphenol A (BPA), that have been linked to environmental and health problems. Conversely, plastics can also absorb pollutants, such as PCBs, from the seawater. These chemicals can then enter the food chain when consumed by marine life.
Patching Up the Patch
Cleaning up marine debris is not as easy as it sounds. Many microplastics are the same size as small sea animals, so nets designed to scoop up trash would catch these creatures as well. Even if we could design nets that would just catch garbage, the size of the oceans makes this job far too time-consuming to consider. The National Ocean and Atmospheric Administration's Marine Debris Program has estimated that it would take 67 ships one year to clean up less than one percent of the North Pacific Ocean.

Many expeditions have traveled through the Great Pacific Garbage Patch. Charles Moore, who discovered the patch in 1997, continues to raise awareness through his own environmental organization, the Algalita Marine Research Foundation. During a 2014 expedition, Moore and his team used aerial drones, to assess from above the extent of the trash below. The drones determined that there is 100 times more plastic by weight than previously measured. The team also discovered more permanent plastic features, or islands, some over 15 meters (50 feet) in length.

All the floating plastic in the Great Pacific Garbage Patch inspired National Geographic Emerging Explorer David de Rothschild and his team at Adventure Ecology to create a large catamaran made of plastic bottles: the . The sturdiness of the Plastiki displayed the strength and durability of plastics, the creative ways that they can be repurposed, and the threat they pose to the environment when they don't decompose. In 2010, the crew successfully navigated the Plastiki from San Francisco, California, to Sydney, Australia.

Scientists and explorers agree that limiting or eliminating our use of disposable plastics and increasing our use of biodegradable resources will be the best way to clean up the Great Pacific Garbage Patch. Organizations such as the Plastic Pollution Coalition and the Plastic Oceans Foundation are using social media and direct action campaigns to support individuals, manufacturers, and businesses in their transition from toxic, disposable plastics to biodegradable or reusable materials.

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The Great Pacific Garbage Patch is a collection of marine debris in the North Pacific. Marine debris is litter that ends up in the ocean, seas, and other large bodies of water.

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What new thing could you try this month?

What new thing could you try from home? A new recipe? Watch a 'How to' guide on Youtube?

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Using your brain to improve wellbeing

Learning new skills is always a useful endeavour, however what we like best about it here is the positive effect it can have on your wellbeing. Also that it doesn't have to be super complicated! Learning doesn't only mean enrolling in courses or getting formal qualifications. There are myriad ways to bring learning into your life.

The struggle

Many of us associate learning with childhood or our student days. As adults, it often seems as though we have less time and less of a need to learn new things. There are always higher priorities.

Sure, we might dream about going back to study... one day, after we're done with X, Y and Z. Many of us often have thoughts such as: Sure, part of me has always wanted to learn a new language or musical instrument, but, well, isn't it too late for me now? It's not like I have the time for such intensive pursuits anyway. Right now I should really be putting more energy into work/raising my kids/making sure I'm up to date on social media. (Alright, perhaps not that last one.)

The best time to plant a tree was 20 years ago. The second best time is now.
Chinese proverb

Why keep learning?

Learning has been shown in the research to help improve and maintain our well-being. It can boost self-confidence and self-esteem, help build a sense of purpose, and foster connection with others. People engaged in learning report feeling better about themselves and a greater ability to cope with stress, as well has feeling more self confidence, hope and purpose.

Some scientists think that setting goals and working towards them plays an important role in the way learning influences well-being. Setting targets and hitting them can create positive feelings of accomplishment and achievement, and can also be motivating to do more.

Give learning a go

If you want to make learning a bigger part of your life, it helps to think about learning in the broadest sense. Classes and formal courses are great ways to learn new things, but as we've seen, can seem overwhelming in an already overwhelming life. So we may just need to keep in mind that there are lots of other ways to keep learning. You might:

Learn to cook a favourite dish that you've never eaten at home.

Visit a gallery or museum and learn about a person or period in history that interests you.

Take on a new responsibility at work, such as learning to use an IT system or understanding the monthly reports.

Subscribe to a research or literary journal that aligns with your interests.

Fix that broken bike or garden gate. Once you've done that, how about setting yourself a bigger DIY project? YouTube is great for this.

Sign up for a course you've been meaning to do at a local community centre. You might learn a new art or crafting skill, or try something practical such as gardening or plumbing.

Rediscover an old hobby that challenges you, whether it's making model aeroplanes, writing stories, drawing or knitting (there are online communities for knitters who are men!)

Visit a local men's shed or check out a community group and see what they have to offer.

Look up the model and make of your vehicle and learn how to service it yourself.

Self-learning resources

The internet is making it easier for us all to keep on learning in new and interesting ways, and in the process enhance our well-being. It is worth checking out these free resources and sites for self learning.

TED: Ideas worth spreading

is a small non profit that started out (in 1984) as a conference for Technology, Entertainment, and Design. Since then its scope has become ever broader. TED believe passionately in the power of ideas to change attitudes, lives and, ultimately, the world.

How Stuff Works

How Stuff Works is a resource for anyone who wants to know how anything works. Want to look up how something works the way it does? Try here. Satisfy your curiosity about computers, engines, physics, aviation, the human body, philosophical problems... pretty much anything.

The Khan Academy

Khan Academy is a not-for-profit providing a free world-class education for anyone anywhere. All of the site's materials and resources are available to anyone for free. It doesn't matter if you are a student, teacher, home-schooler, principal, adult returning to the classroom after 20 years, or a friendly alien just trying to get a leg up in earthly biology.

The Creativity Portal

The Creativity Portal helps you to explore various activities related to arts, crafts, music, and writing. It is a directory of sites that have free instructional information (tips, tutorials, articles, projects, how-to's, etc) to help you learn about topics such as photography, writing, fine arts, graphic design, music making, origami, balloon twisting, and a whole lot of other things.

Coursera

is an American online learning platform working with Universities to provide tertiary level courses and degrees to massive numbers of people anywhere in the world. Many of the courses are available for free, however if you desire a certificate there are costs involved.

We welcome suggestions of new and interesting ways to introduce more learning into your life.

5 steps to mental wellbeing

This page is part of a series called the five steps for mental wellbeing. There are other steps we can all take to improve our mental wellbeing. Check out the other pages in this series:

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Keep on learning for wellbeing | Mental health strategies

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Learning new skills is always a useful endeavour, however what we like best about it here is the positive effect it can have on your wellbeing. Also that it doesn't have to be super complicated! Learning doesn't only mean enrolling in courses or getting formal qualifications.

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Search for it here!

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Enter your postcode or your preferred town or city below to find your nearest service.

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Our use of cookies

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Could you share your thoughts on the mental health support offered to young people?

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Could you share your thoughts on the mental health support offered to young people?

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By joining the Youth Voice Network you will be offered a range of ways to get involved and shape our work in England and Wales.

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By joining the Youth Voice Network you will be offered a range of ways to get involved and shape our work in England and Wales. We want to hear from young people with and without personal experience of having mental health problems. You just need to be between the ages of 11 and 24, and be ready to make a difference.

For more information about the network click the links below to reach our FAQs, or contact us at [email protected] .
Join the network

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By joining the Youth Voice Network you will be offered a range of ways to get involved and shape our work in England and Wales. We want to hear from young people with and without personal experience of having mental health problems. You just need to be between the ages of 11 and 24, and be ready to make a difference.

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Maybe you're nervous about starting a new school? Are you worried about moving up a year?

Read this real life story to help you understand how to cope with change.

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I've just moved house an hour away from where I used to live, which has felt odd and scary. Dealing with change is always difficult, but it's especially tricky during this period of great change for us all.

At first, I felt as though I wouldn't be able to handle this extra layer of stress combined with the easing of lockdown restrictions. However, I've figured out some ways to deal with this and I'd like to share them with you. I hope these tips will be useful advice for you when dealing with any change.

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Tips For Coping With Anxiety About Change

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I've just moved house an hour away from where I used to live, which has felt odd and scary. Dealing with change is always difficult, but it's especially tricky during this period of great change for us all. At first, I felt as though I wouldn't be able to handle this extra layer of stress combined with the easing of lockdown restrictions.

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Clara, 21, shares her advice for looking after your mental health during Pride Month if you're questioning your identity and don't know where you fit in.

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Clara, 21, shares her advice for looking after your mental health during Pride Month if you're questioning your identity and don't know where you fit in.

Pride Month is such a beautiful and important landmark for the LGBTQIA+ community. It represents a positive space for expression, self-discovery and learning, providing a sense of community and solidarity. In that sense, it is absolutely necessary that we celebrate it! However, with all the weight and symbolism it carries, June can easily become an overwhelming time if you’re not quite sure where you fit in.

Although this is hard to admit, this time of the year awakens mixed feelings and even some anxiety within me. I have recently started questioning my sexuality, but I am still too scared to embrace a label. For that reason, I started feeling as if I do not fit anywhere. As time went by, my doubts grew bigger, and I developed a terrible habit of invalidating myself: “Am I queer enough? I never dated a woman/ non-binary person so I must be straight.”

I am still too scared to embrace a label. For that reason, I started feeling as if I do not fit anywhere.

When June came around, I wasn’t sure if I should celebrate it as an ally, or as a member of the community. The anxiety around this topic got debilitating to the point that I didn’t feel the right to celebrate Pride Month at all - or even speak on the matter. The fear of having to prove myself to others just wouldn’t leave my mind.

Fortunately, I shared some of these worries with a friend, who also happens to be a member of the community. They explained how common it is to struggle with discovering yourself, and how it takes years for some people to find answers. This soothed my worries, as I realised that it is okay to not have a label. I should not have to pressure myself to find a title so that others understand me better.

I realised that it is okay to not have a label. I should not have to pressure myself to find a title so that others understand me better.

It's okay to take a break if you have information overload

During this time, there is also a constant overflow of information. The fight for LGBTQIA+ rights and the overall spread of awareness of the community’s struggles are at an all-time high. Every day important dialogues are happening, but with them, an increased exposure to hate speech, as well as hate crimes; we remember victims of discrimination and hear traumatic testimonies; we see some businesses taking advantage and profiting off queer culture… It is a lot.

Now, obviously, it is fundamental to have these discussions and to listen to the stories of those who suffer at the hands of discrimination. However, due to social media, it is difficult to filter the type and amount of information we are presented with daily. I often find myself overwhelmed with this reality. Sometimes, it causes me to experience severe anxiety over all that is happening, as I have little control over it. On top of that, I feel guilty when I distance myself from such important issues.

Due to social media, it is difficult to filter the type and amount of information we are presented with daily.

Once again, after talking with some friends, I came to realise how lots of people feel the same way. The guilt around not doing enough is normal, but it is important to remind ourselves that we can’t fix everything in a day.

Tips on how to cope

If you are struggling to cope with the feelings it brings up, remember that you are not alone and there is always help available. Here are some things you can try to feel better:

Pride is about community, so reach out to someone

Every time I have opened up to queer people about struggling with my sexuality, I was met with empathy and understanding. Sometimes they could even relate to my experiences, which was validating.

Remember you don't owe anyone a label

Although it might not feel like it, you have no obligation to prove yourself to anyone. You are entitled to space and time to discover yourself.

Try to limit your social media usage

Setting a time limit on social media apps can be helpful. There is only so much you can process in a day, so logging off after some time is a great way to ground yourself.

Make time for unrelated activities

Hanging out with friends, reading, going to the gym… It’s okay to just have fun sometimes and give yourself a break.

Ultimately though Pride Month is a time for love and celebration, and an important reminder to be proud of who you are.

You are entitled to space and time to discover yourself.

More information and advice

We have tips and advice to help you find the support you need. Take a look at our guides.

Read more blogs from young people

Where to get help

However you're feeling, there are people who can help you if you are struggling. Here are some services that can support you.

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Coping During Pride Month If You’re Still Questioning

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Clara, 21, shares her advice for looking after your mental health during Pride Month if you’re questioning your identity and don’t know where you fit in.

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Joseph, 19, explains how having a dream and a goal to work towards has helped his mental health, and shares his tips for making your dream a reality.

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Life can be difficult sometimes. Being a Black person from London, it can be even more difficult. This is because of some of the negative stereotypes people might have about me. It can sometimes feel constricting, as these stereotypes can make you feel inferior.

For instance, when I am walking around in public I feel looked down upon at times. And I don't think it's right when I do speak up that people are surprised at my ability to speak 'proper' because of their preconceptions. I asked one of my friends and he described it as the world viewing us as being "a step behind."

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Why It's Important To Have a Dream | Mental Health

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Life can be difficult sometimes. Being a Black person from London, it can be even more difficult. This is because of some of the negative stereotypes people might have about me. It can sometimes feel constricting, as these stereotypes can make you feel inferior.

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However you feel, we’re here for you. Contact us on the phone or online. Or try getting support from other young people on our message boards or by writing to Sam.

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Help With How I'm Feeling | Mental Health Advice | YoungMinds

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If you're feeling a difference in your mood or behaviour, it's okay to ask for help. Find out about common feelings and where to get mental health support.

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If a friend has shared how they are feeling, it might be the first time they have spoken to someone about their mental health and they may struggle to put their thoughts into words. They might not go into lots of detail and say something like 'I'm finding things hard right now' or 'actually, I'm not fine'. Or they might share things they are struggling with at home, school, university or work.

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Supporting a Friend With Their Mental Health

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If a friend has shared how they are feeling, it might be the first time they have spoken to someone about their mental health and they may struggle to put their thoughts into words. They might not go into lots of detail and say something like 'I'm finding things hard right now' or 'actually, I'm not fine'.