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As we start out on our academic school year here are some helpful habits to instill in our children.

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Attached is an image of the school's approach to promoting Wellbeing. It is our aim that each child and adult can work on developing the 5 Ways to Wellbeing as we go about our daily lives.

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5 Ways to Wellbeing Poster School.pptx (1)

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The attached link brings you to the National Education Psychology Services, (NEPS), advice and resources page for parents, students and teachers of both primary and post-primary school.

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Wellbeing advice and resources during COVID-19

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Advice and resources developed by the Department of Education NEPS psychologists for parents, students and school staff as they return to school.

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Irish Heart Foundation Bizzy Breaks Padlet

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Irish Heart Foundation Bizzy Breaks Padlet

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Here there are a selection of simple physical activities for students (and adults) to participate in.

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Term 1 is almost complete. We continue to promote the health and well-being of our school community.

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Thanks to the Psychological Society of Ireland, we bring you a document that aims to offer guidance for students and staff as we move towards reopening our school.

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Health Promotion newsletter from the Cork/Kerry HSE Division

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Helping Children to Manage Strong Emotions Using the 90 Second Rule

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Helping Children to Manage Strong Emotions Using the 90 Second Rule

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N.A.B.B it!

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Research shows us that emotional regulation is one of the key factors for the development of resilience and wellbeing. This makes sense when you think about it; being able to understand and manage our emotions, particularly those strong emotions which can hijack and threaten to overwhelm us, can allow us to feel more in control and respond, rather than react, to difficult situations.

There are many strategies which may help the development of emotional regulation in children, and teaching them about the 90 second rule is one of them.

First, it is helpful to understand some of the neuroscience behind emotional regulation. In my experience, children from around the age of eight and upwards really enjoy learning about their brains. I think that it is vital to equip them with this knowledge, as it can build their self-awareness and self-efficacy. We can teach them that intense emotional response is triggered by the amygdala, which is the emotional centre of the brain. When we feel under stress or perceived threat, the amygdala literally hijacks the brain, leaving us without access to that part of the brain which is involved in higher -order reasoning - the pre-frontal cortex. When the amygdala is in control, our impulses take centre stage and we often do and say things we later regret. When discussing this with children, they usually give plenty of examples of when this has happened to them. It's really helpful if we adults can also share our experiences of 'amygdala hijack' - the children will certainly enjoy reminding us of any they witnessed anyway!

So, what is the 90 second rule? This comes from the work of Dr. Jill Bolte, a brain scientist who, after suffering a stroke, gained a unique understanding of the inner workings of the brain and mind. Her TED talk and book are well worth a look for more information on her insights. She discovered that when we have a strong emotional response, it only takes 90 seconds for the stress chemicals produced by this response to be flushed out of our systems at a biological level. This is such an empowering fact, as it means that if we allow the strong emotion to surge through us for those ninety seconds without interference, it can pass and we can then respond on a calmer level, from a position of more self-control. On a neurobiological level, these 90 seconds give us time to access the pre-frontal cortex, and choose a more adaptive response.

This is easier said than done, as once the emotion takes hold on a physiological level, it is our interferences on the thought level which can perpetuate it. This is where a spiral of automatic negative thoughts can often kick in, and our self-talk becomes destructive and damaging. Our minds can go into overdrive at this point, remembering similar incidents from the past or imagining future implications. The amygdala doesn't get a chance to become inhibited, and so our higher order brain remains out of reach. If left unchecked, this pattern of response can become habitual, with subsequent damage to so many life domains, including relationships, self-esteem and overall well-being.

To help children to use and remember the 90 second rule, I have devised a strategy for dealing with stress and strong emotions called N.A.B.B. Each of the letters stands for an action which the child carries out; in doing so it allows 90 seconds to pass without negative thought interference. The strategy works as follows:

N: Name the strong emotion. Research has shown that the act of naming an emotion engages the prefrontal cortex, thus allowing higher order thinking processes to become engaged.
A: Accept the strong emotion. The emotion has occurred, so there is no point trying to suppress or question it at this point- these actions can engage automatic negative patterns of thought.
B: Breathe! By bringing awareness to the breath, the waves of emotion can be surfed and allowed to pass. Keeping attention on the breath also helps to keep negative thought processes at bay.
B: Body: Connect to your body as you breathe. Try to feel your breath going right down to your feet!
I have found that children readily understand the steps of this strategy, and the four letters are easy to remember, which is vital when in the midst of an intense emotion. Linking it to a lesson on the brain deepens understanding. Having a poster on display as a reminder is also helpful. Of course, that's not to say that this is an easy process, it takes time and repeated practise. However, I feel it is a powerful self- calming technique which is well worth arming children with. Modelling this response ourselves is probably the most effective way of helping our children to use it - we have to walk the walk, as well as talk the talk! The Weaving Well- Being programme contains more information on this and other positive mental health strategies for children.

References:
Bolte Taylor, J. (2006). My Stroke of Insight.
LeDoux, J. (1998). The emotional brain: The mysterious underpinnings of emotional life. Simon and Schuster.
Creswell, J. D., Way, B. M., Eisenberger, N. I., & Lieberman, M. D. (2007). Neural correlates of dispositional mindfulness during affect labeling. Psychosomatic Medicine

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Helping Children to Manage Stress and Strong Emotions using the '90 Second Rule - Outside the Box Learning Resources

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Research shows us that emotional regulation is one of the key factors for the development of resilience and wellbeing. This makes sense when you think about it; being able to understand and manage our emotions, particularly those strong emotions which can hijack and threaten to overwhelm us, can allow us to feel more in control [...]

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Some useful tips with helping your child to process the feeling of anxiety.

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It's not uncommon for children to feel anxious from time to time, so it's encouraging to know that there are a lot of practical things that parents can do to help. No two children are the same, so it may be useful to try a few of the suggestions out and see what suits best for your child.

1. Normalise the worry or anxiety. It's so important for children not to worry about their worry! This leads to an added level of anxiety. You can reassure your child and encourage them to adopt a low-key attitude of curiosity whenever their anxiety surfaces. Validate their feelings first and foremost, listen to them and empathise with how they feel. You might remind them that worry is part of life and that some people worry more than others and that's okay. Tell them that there are lots of ways to deal with their worry and give them the self-belief that although their worries might pop up from time to time, they can learn lots of ways to deal with it. Perhaps your child worries because they tend to over-think things and are sensitive by nature. By presenting these characteristics in a positive light, children can feel better and understand why they might worry about things.

2. Allocate a set 'worry time' of around 10 or 15 minutes daily. Use this time to allow your child to express their worries and discuss them with you. During this time, you may be able to help your child to make a plan to deal with particular challenges or problems that may be worrying them. If your child expresses worries at other times of the day, remind them that they can leave it until 'worry time' and then discuss it. This helps the child to compartmentalize their worries to an extent and stop them from spilling over into their entire day. End 'worry time' on a positive note whenever possible by asking your child to tell you some of the positive events of their day also.

3. Encourage your child to use their problem-solving skills to deal with particular worries that they can do something about. You can brainstorm solutions together and try out different ideas. It's important to encourage your child to think of ideas themselves, rather than you just presenting them with your solution - that way they learn self-belief about their own abilities to cope. Role-play various situations to allow your child to practise what they might say or do if a particular event happens so that they feel more equipped to deal with it.

4. Teach your child about the skill of healthy distraction. If your child has a worry that they can do something about, encourage them to use their problem-solving skills. Sometimes, children worry about things that are outside of their control. In these cases, they need to give their 'worry mind' a break by distracting themselves and immersing themselves in an enjoyable activity of their own choice. For more ideas on this, see my article https://www.alustforlife.com/mental-health/children-and-adolescents/how-distraction-can-build-childrens-resilience

5. Equip your child with strategies for physically releasing the symptoms of stress and worry from their bodies. Physical exercise of any type is very beneficial in this regard. Gentle yoga stretches can also help. Encourage your child to try 444 breathing to help to bring a feeling of calmness to their bodies - they breathe in for a count of 4, hold for 4, and breathe out for 4. Doing a few rounds of this can be wonderfully calming - doing it with your child will benefit you both!

6. Remind your child of all the times they coped with difficulties in the past. Ask them what they did that helped when they felt like this before.

7. Encourage your child to tune into their self-talk. What are they saying to themselves when faced with a worry or difficulty? Help them to have a ready-made selection of helpful self-talk phrases that they can use to help themselves feel calm and strong, for example, 'This is tough but I can handle it', 'I'm stronger than I feel', 'It's okay to be worried, I don't need to be afraid of my worries', 'I don't like feeling like this, but I can take some deep breaths and cope with it.'

8. Try some mindfulness meditation with your child. This can have great benefits when done regularly for a number of weeks. There are lots of websites offering free guided mindfulness sessions for children, including a full set of free meditations which support the Weaving Well-Being programme https://www.otb.ie/weaving-well-being-mindfulness-script-guided-meditations

It's really important to support children in developing a sense of self-efficacy in dealing with their worries - a sense of belief in themselves and their own abilities. Allowing them to express and accept their worries and having a toolkit of constructive ways to deal with them can really help them to feel strong and supported.

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Ideas for Supporting an Anxious Child - Outside the Box Learning Resources

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It's not uncommon for children to feel anxious from time to time, so it's encouraging to know that there are a lot of practical things that parents can do to help. No two children are the same, so it may be useful to try a few of the suggestions out and see what suits best ...

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A fantastic suite of mindful resources including audio and visuals that promote a mindful approach.

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"Susan Kaiser Greenland captures the essence of mindfulness in a way that very few people can."

- Andy Puddicombe, founder of Headspace

"This wonderful book helps bring this transformative practice into the routines of those who will carry it into the future: our children."

- CONGRESSMAN TIM RYAN

"In Mindful Games, Susan Kaiser Greenland offers a highly engaging and easy-to-understand set of activities... Although written for adults working with children, this book is certain to enrich the lives of any reader."

- Sharon Salzberg, author of Loving Kindness and Real Happiness

"A wonderful, fun, and engaging way to bring mindfulness into a child's life."

- DANIEL GOLEMAN, AUTHOR OF EMOTIONAL INTELLIGENCE

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Susan Kaiser Greenland's Mindful Living | Mindfulness Exercises - Susan Kaiser Greenland

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Susan Kaiser Greenland's Mindful Living - Learn mindfulness with industry expert.

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Breathe - Self Regulation and Relaxation for Children

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Breathe - Self Regulation and Relaxation for Children

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A comprehensive document from the PDST on self regulation and relaxation techniques for children.

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Breathe - Self Regulation and Relaxation for Children

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Breathe - Self Regulation and Relaxation for Children

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A comprehensive document from the PDST on self regulation and relaxation techniques for children.

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Yoga for the yogi in your life.

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"kids yoga" "yoga for kids" "yoga for children yoga story for kids" "children's yoga" "yoga adventure for kids" "kindergarten yoga" "preschool yoga" "kids me...

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YOGA | MINDFULNESS | RELAXATION FOR KIDS! Screentime that gives kids SUPERPOWERS! ⬇️ D O W N L O A D T H E C O S M I C K I D S A P P ⬇️ 🍏Apple: https://apps.apple.com/us/app/cosmic-kids/ 🛍️Android: https://play.google.com/store/apps/details?id=com.cosmickids 🖥️ Desktop (great for teachers!): https://app.cosmickids.com/ 📺 Roku: https://rb.gy/44r8d -------------------------------------------------------------------- Why watch on the App?

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Dance, meditate, stretch, sit. It's all here.

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7 Proven Strategies to Reduce Anxiety at School and at Home

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7 Proven Strategies to Reduce Anxiety at School and at Home

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Managing Anxiety in Young People and Children

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Managing Anxiety in Young People and Children

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Useful tips from the Anna Freud National Centre for Children & Families.

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A government led initiative with tips and resources on how to make the most of your day through play!

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Sometimes life is tough but you know what you are tougher!

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Mental Health Ireland has shared five simple actions we can all take to protect our mental health and maintain positive wellbeing during uncertain and challenging times.

The CEO of Mental Health Ireland, Martin Rogan, says, "By now, we are all learning to adjust to the new 'normal' of remote working, social distancing and evolving updates on Covid-19 becoming part of our everyday lives."

"This can understandably cause a lot of concern and stress, and can impact on how we are feeling, thinking and behaving. However, there are a number of actions we can take to protect our mental health and maintain a more positive sense of wellbeing.

"The Five Ways to Wellbeing is used all over the world to help people take positive action to improve their wellbeing. These are simple and practical steps that we can take every day to boost our mood and outlook, even when faced with unfamiliar challenges," says Mr Rogan.
Connect

Social distancing is different to social isolation. We can do many things to stay connected with our friends and family even if we cannot see them in person.

Emailing, calling, texting or even writing a letters are great ways to keep in touch. Set aside some time each day to catch up with an old friend or relative. Make a plan and set aside some time to chat. Make an effort to actively maintain social contact groups using Skype, Zoom, Text, Telecall or WhatsApp.

The increased time spent at home can be challenging for some families but it can also be an opportunity to reconnect with our loved ones once again. Connecting with others can help us regain a sense of purpose and belonging. This is especially important when we are feeling more disconnected physically from family. Let's take this opportunity to have longer conversations and really listen to what they have to say. All these communication gestures can help us feel truly close and connected.

Be Active

Get as much sunlight, fresh air and nature as you can, while maintaining a social distance. Keep a routine that involves walking, running, cycling or gardening. Spending time in green, natural space can benefit both your mental and physical wellbeing. It can improve your mood, reduce feelings of stress or anger, and make you feel more relaxed. Ireland is blessed with some of the world's most stunning scenery with woodlands, beaches, riversides and hills. Check out what spaces are available near you through the likes of Get Ireland Walking, and Coillte.

A number of fitness instructors are also generously offering free online short workouts to complete at the same time each day with the online community or in your own time.

Stay active and purposeful by catching up on long deferred household tasks and use this time wisely. Get into the garden, rearrange furniture, clean, or redecorate!

Take Notice

Being mindful of how we are feeling at this time is important. Noticing these feelings can help us to address them. If consuming and trying to process too much information is increasing stress levels, step back and limit the time spent reading or listening to news reports and social media. Decide to include a period of Digital Disconnection time in your day, this will help to regain a sense of perspective and give an opportunity for reflection.

Be mindful of where you source your information from also; only use reputable Irish sources such as the HSE or Government sources. As the pandemic is affecting different parts of the world differently, it's important to tune into timely and local information from an Irish context.

Taking a reflective moment to appreciate our immediate surroundings is beneficial. Taking notice can include spotting the changing seasons while on a walk, the birds, and trees. Taking notice of ourselves, our thoughts and feelings, and the world around us helps to aid orientation, improve mood and our sense of wellbeing. Take notice of the simple details of the day - the scent of coffee, a child's smile or a favourite song on the radio. When we stand in that moment, our brain gets an opportunity to process the pleasure, boosting our serotonin levels - the feel good hormone that helps elevate mood and keeps us calm.

If we are out of our usual routine, our sleep can be disrupted with intrusive concerns or changes in our usual life pattern. Be aware of your sleep patterns and the things that might help you get a good night's sleep. Aim to keep a good routine by going to bed and getting up at the same time each day. Aim to get between 6 and 8 hours sleep for adults, 8 - 10 hours for younger adults and 10-12 hours for children. If the uncertainty of the current situation is causing you to lose sleep, talk about your worries with friends and family rather than trying to cope alone.

Keep Learning

We may find we have increased time in our day over the coming weeks. We can use this as an opportunity to try something new we may never have done in the past.

Signing up for short online courses or trying something as simple as cooking a new recipe every second day can help us give us a sense of purpose and keep our mind active.

Make time to learn something new like a card game, a breathing technique or learning a new word in a different language each day.

Remember we all have our preferred coping mechanisms and it's helpful to try out some new options. Develop a varied diet of coping strategies to maintain good mental health and be generous - share your ideas with friends and family

When we teach, we learn. Maybe you can help a young person in your family with their studies or support a student over the phone with their college assignment.

Give

Giving back is an opportunity to provide people who need it with some of our unique skills, information or advice.

We have seen an incredible and spontaneous increase in the number of community response groups offering services to the elderly or most vulnerable in our community. Volunteering your time with these services, if safe to do so, can help give you a sense of belonging. Offer your time, skills, expertise and availability - it makes a real difference and will help to channel any anxiety you may be feeling

Giving can also include something as simple as making someone a cup of tea, or telling a joke.

Give yourself the space and time to look after yourself. This could be making a healthy meal, doing something you enjoy, or taking 20 minutes to yourself if the house is crowded.

Be kind to yourself and to those around you, we will need to be patient and together we will come through this challenging time.

In Ireland, we still have an extraordinary sense of community and it's at difficult times that this spirit shines through. Many local groups and volunteers have stepped forward to give generously of their time and talents - let's celebrate this national trait!

Resources:

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Five Actions for Wellbeing during Tough Times

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Mental Health Ireland has shared five simple actions we can all take to protect our mental health and maintain positive wellbeing during uncertain and challenging times. The CEO of Mental Health Ireland, Martin Rogan, says, "By now, we are all learning to adjust to the new 'normal' of remote working, social distancing and evolving updates on Covid-19 becoming part of our everyday lives."

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It does what it says!

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The Calm app is one of the most popular in use. Guided meditations are provided. Find that space, tune in and allow whatever comes to pass.

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Let's look after ourselves, and each other. - Calm Blog

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As days of isolation turn into weeks, many of us are feeling increasingly uprooted from our normal lives. In a world on lockdown, it isn't just our routines that are being disrupted, but our relationships too. Thankfully, distance doesn't have to mean disconnection.

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Engaging in short periods of mindfulness daily can develop better self-awareness and brings attention to the present moment, therefore reducing the need to ruminate and think of what might be ahead. Stay present and breathe.

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25 Fun Mindfulness Activities for Children & Teens (+Tips!)

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Fun mindfulness activities for kids to teach them about mindfulness. Enjoy!

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Press play on podcasts: Whether you're new to podcasts or looking for something fresh to add to your queue, our (screen-free!) picks keep kids of all ages listening and learning.

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In this space we have attached a link that can help stay "Sun Smart".

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Hi, I am being treated for metatistic breast cancer . I received 4th session of ac chemo therapy on Wednesday following an 8 week delay due to corona virus precautions. I have a very heavy feeling /...

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Hi, my mum has stomach cancer and been given only several months to live. She is currently in hospital as she had a fall and broke several bones. I live abroad and because of the Covid-19 restrictions...

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Some useful resources for teachers to use.

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Numerous studies have shown that, above all other factors, it's the teacher in the classroom who inspires, cultivates and enthuses learning. A teacher affects eternity, and can never tell where their influence will stop. In our unflinching efforts to enrich the lives of our pupils, every day, our role as the teacher has become extraordinarily busy. The role of the teacher has now gone far beyond teaching and learning in the classroom, teachers need to be supported in these varied and ever evolving roles from class teacher, tutor, to counsellor and confidant to our young people. Thankfully there are many CPD opportunities for teachers to support their roles including and very importantly in the area of Teacher Wellbeing.

When you're busy, it can be hard to find the time to take proper care of yourself. However, self-care is not a reward for hard work, it is part of the process. It's the careful repetition of simple habits, which work together to soothe you and make sure you're at your optimum-emotionally, physically, and mentally. Implement simple self-care habits every day by regularly including in your life a little bit of love and attention for your own body, mind, and soul.

Schools can apply for in-school support in the area of Teacher Wellbeing. Your Advisor will tailor the support to meet the bespoke needs of your school. To apply for this in-school support, click here. To access and download a range of resources to support your wellbeing, click on the images and links below.

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Numerous studies have shown that, above all other factors, it's the teacher in the classroom who inspires, cultivates and enthuses learning. A teacher affects eternity, and can never tell where their influence will stop. In our unflinching efforts to enrich the lives of our pupils, every day, our role as the teacher has become extraordinarily busy.

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Some insightful advice for Younger Children's Well-being from a Clinical Psychologist.