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Watch this video for some useful study tips;
Time:9 mins

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How to Study Effectively for School or College [Top 6 Science-Based Study Skills]

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Watch this video created by the Senior Leader Mentoring team for some useful revision tips;
Time: 6 mins
https://drive.google.com/file/d/1mt6aM--KLbLfbiPKlC7iXGj9TTOzP5nV/view?usp=sharing

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Don't forget to follow the Senior Leaders on social media!
Instagram @ba_senior_leaders
Twitter @BAseniorleaders

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Do you struggle with being motivated to do schoolwork? This activity will help walk you through creating effective routines which can help you to boost your productivity;
Time: Around 5+ mins

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Click on the videos to watch them.

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If you've never used Jamboard before, it is basically an interactive mind map. Add virtual sticky notes to the Jamboard by clicking on the sticky note icon along the side of your screen. If there is no space on the first screen, use the arrows at the top of the page to navigate to an emptier page.

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To get the best experience, press the three dots (...) at the top right hand side of your screen and select 'enter full screen'.  Use the bars at the side/bottom to scroll and find your way around!

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Here you can find some tips, videos, activities and links to some resources that range from help with online learning to dealing with anxiety and uncertainty.

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Knowing yourself and how you react to things is an important aspect of self care,  mental health and growth. These tests might help give you some insight into who you are.

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Click on the links attached to the posts to take part in these interactive activities!

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CAMHS links to resources for help
https://www.camhs-resources.co.uk/websites
Coping with stress, fear and worry/coronavirus
https://www.helpguide.org/articles/anxiety/coronavirus-anxiety.htm
Dealing with uncertainty/coronavirus
https://www.helpguide.org/articles/anxiety/dealing-with-uncertainty.htm
Support for teens and young adults
https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/stress-coping/young-adults.html
Wellbeing advice
https://www.mind.org.uk/information-support/coronavirus/coronavirus-and-your-wellbeing
Aye Feel- Young Scot
https://young.scot/campaigns/national/aye-feel

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Time: 4 mins

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Time: 15 mins

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How to cope with anxiety | Olivia Remes | TEDxUHasselt

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This technique really helps when you are feeling anxious
[scroll down on the website for the video]
Time: 4 mins

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Deep breathing is a simple exercise that can be used to manage stress and anxiety. Use this video to help teach, and then practice, how to use the technique.

We suggest that therapists work with their clients to identify specific warning signs and situations that indicate a client should practice deep breathing. Additionally, without practice, most relaxation skills will be of little help in a truly anxiety-producing situation. Establish a schedule for your client to regularly practice deep breathing. Some clients might find it helpful to practice for a few minutes at the beginning of each therapy session.

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Deep Breathing Exercise (Video) | Therapist Aid

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Deep breathing is a simple exercise that can be used to manage stress and anxiety. Use this video to help teach, and then practice, how to use the technique. We suggest that therapists work with their clients to identify specific warning signs and situations that indicate a client should practice deep breathing.

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We've created this interactive website to help Bucksburn students cope with lockdown.
Click on the picture below for more information;

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Click on the picture below to read some online learning tips from our Prefects:

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Find out if you are left or right brained here!
Time: Around 10-15 mins

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This test is also available in the following languages:

The left brain/right brain theory suggests that different types of thinking are controlled by one side of the brain or the other. The concept of brain function lateralization originated with the work of the American neuropsychologist Roger Sperry, but today the scientific community no longer considers the theory of hemisphere dominance to be tenable. However, the idea that some people are left-brained while others are right-brained lives on as an artifact of popular culture.

This test will categorize you as left-brained or right-brained according to the original theory. To take the test, indicate your answers to each of the following questions below.
IDRlabs developed the Left Brain/Right Brain Test (IDR-LB/RB-T), which is based on the paper of Dr. Loren D. Crane, who created the Alert Scale of Cognitive Style, a 20-item assessment tool. The IDR-LBRBT is not connected with any specific researchers in the field of psychology or any associated research institutions.
The Alert Scale of Cognitive Style criteria for brain hemisphere activity informed the IDR-LB/RB-T, as published in Lawrence, A. (2015). Gender-wise analysis on brain dominance and leadership style of the high school teachers. International Journal of Scientific Research. 4. 123-124. Suresh, V., Poornima, C., Anjana, K., & Debata, I. (2020). Assessment of brain dominance and its correlation with academic achievement among medical students: A cross-sectional study. Archives of Mental Health, 21 (1), pp. 25-29.

As noted, the left-brained/right-brained dichotomy no longer enjoys mainstream scientific support. Free online quizzes and tests like the IDR-LB/RB-T are merely initial assessments and cannot yield highly accurate measures of your cognitive style. Therefore, this test is only meant for educational or entertainment purposes. A conclusive psychological assessment can only be made by a qualified mental health professional.

The test provides feedback such as the following: Left-brained people are usually adept at activities that involve critical thinking, numbers, and analytical reasoning. They usually excel in mathematics, science, history, and working with computers. They tend to be methodical and analytical in processing information, and they usually relate more to facts and logic than to images or emotions. Left-brained people prefer consistency over spontaneity and are likely to thrive in structured environments. They prefer their information to be linear, reality-based, and properly sequenced. Right-brained people tend to be adept at activities that involve arts, intuition, imagination, creativity, and expression of emotions. They usually excel at design, music, fiction, drama, and the rest of the arts. Right-brained people tend to be spontaneous, intuitive, and emotion-oriented. They prefer open-ended and imaginative pursuits where there is often more than one correct answer, just as they tend to look for similarities and patterns in everything they do. For this reason, right-brained people are likely to thrive in environments that leave room for spontaneity and afford them the freedom to change course as new inspirations present themselves.

We, the publishers of this free online Left Brain/Right Brain Test, have strived to remain true to the theory of brain hemispheres as indicating variances in cognitive styles. Still, this free, self-report online quiz does not provide expert evaluations or recommendations of any kind; the IDR-LB/RB-T is provided entirely "as-is." For more information about any of our online tests and quizzes, please consult our Terms of Service.

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This test is also available in the following languages: The left brain/right brain theory suggests that different types of thinking are controlled by one side of the brain or the other. The concept of brain function lateralization originated with the work of the American neuropsychologist Roger Sperry, but today the scientific community no longer considers the theory of hemisphere dominance to be tenable.

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Help others and read about their experiences by adding your thoughts to these 2 Jamboards
Time: Under 1 minute for each

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There is always someone to listen to you if you are finding things tough. Whether that is a family member, your friends, your pupil support teacher or someone working for a charity, talking about it when you are struggling is really important. Attached  are some links to different charities that can help you if you need it as well as some other useful articles.

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The Good, the Bad and the Ugly~ Active Reflection

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The Good, the Bad and the Ugly~ Active Reflection

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If you find writing things down, or just thinking in a guided way helps you to process your thoughts then you're in luck!  Here is a sheet with some questions to help you reflect on lockdown;
Time: Around 10+ mins

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Find out your personality type through this test:
Time: Around 10-15 mins

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Personality types

Understand others

In our free type descriptions you'll learn what really drives, inspires, and worries different personality types, helping you build more meaningful relationships.

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Free personality test, type descriptions, relationship and career advice | 16Personalities

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Personality types In our free type descriptions you'll learn what really drives, inspires, and worries different personality types, helping you build more meaningful relationships.

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What are some of the positive effects of the pandemic? Get a new perspective on lockdown here;
Time: 3 mins

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AMAZING Benefits of Lockdown | Environment, Wildlife & Humanity

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Time: 15 mins

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audio meditations
Relieve stress, anxiety, and muscle tension with this simple, yet powerful whole-body relaxation exercise.

When you're experiencing anxiety, stress, or worry, one of the ways your body responds is by tightening up. Progressive muscle relaxation is a relaxation technique that helps you release the tension you're holding in your body and feel more relaxed and calm. The technique is simple: working through the body, tense one muscle group at a time and then release the tension and notice the contrasting feeling of relaxation. Not only does progressive muscle relaxation help relieve anxiety in the moment, but with regular practice, it can also lower your overall tension and stress levels.

Transcript

Hello, my name is Chris Saranchock. Welcome to HelpGuide's progressive muscle relaxation.

In this exercise, we're going to work our way through every muscle group in the body. Tensing each area for about 5 seconds, and then letting go and feeling the muscles relax.

As you practice, it's important to really feel the tension in each muscle group and hold it tightly. But don't overdo it. You shouldn't be straining, cramping, or feeling pain.

If you have injuries or pain in any area, feel free to skip that step.

Let's start by finding a comfortable position, either lying down on a mat, your bed, maybe a couch... or sitting upright with a straight posture, arms resting to your sides.

Now take a few deep breaths. Inhaling slowly... and then exhaling slowly...

Just keep breathing...
(pause for breathing)
As you continue to breathe, pay attention to how your chest and belly moves. How it rises as you inhale... and falls as you exhale...

On the next exhale, imagine any tension that you're holding being released and flowing out of your body. Take another deep inhale... And exhale... Feel your body already relaxing... already letting go.
Right hand and forearm
Now, turn your attention to your right hand. Slowly clench your fist and bend it back at the wrist, feeling the tension in your fist and up your forearm.

Hold . . .

And release...

Feel the looseness in your hand and forearm. Breathe deeply, noticing the contrast with the tension. Feeling the relaxation...
Right upper arm
Next, move up to your right upper arm. Bend your right arm and flex like you're making a muscle. Tense your bicep as tight as you can...

Hold...

And release...

Dropping your arm back down... letting it fall limp... Breathing deeply as you enjoy the feeling of relaxation.
Left hand and forearm
Now turn your attention over to your other side to your left hand. Slowly clench your fist... bending it back at the wrist, feeling the tension in your fingers, wrist, and forearm.

Hold . . .

And release...

Feel your hand and forearm relax. Inhale deeply... and exhale even more deeply... noticing the relaxation.
Left upper arm
Take another deep breath, and then focus on your left upper arm. Bend your arm up and flex your bicep like you're making a muscle. Tense your arm as tight as you can...

Hold...

And release...

Dropping your left arm back down to your side... Enjoying the way your muscles have softened and the feeling of relaxation. Breathing in... and out... Releasing even more tension on the outbreath.
Forehead
Next, focus on your forehead. Wrinkling your forehead, then raising your eyebrows as high as they'll go...

Hold... Really feeling that tension in your forehead and scalp...

And release...

Feeling your forehead soften... your eyebrows relax... all of the tension falling away...
Eyes and cheeks
Now scrunch up your face. Squeeze your eyes closed... Tense your cheeks...

Hold...

And release...

Take a moment to focus on how you feel. Your face soft and relaxed... Noticing the difference between the tensed muscles and the relaxed muscles.
Mouth and jaw
Next, focus on your mouth and jaw. Open your mouth as wide as you can, as if you're yawning... Feeling the tension in your jaw...

Hold...

And release...

Relaxing your jaw... your mouth gently dropping open... Letting the tension dissolve... Becoming aware of the difference between a tense jaw and a relaxed jaw...
Neck
Now turn your attention to your neck. If you're sitting upright, let your head fall back, so your eyes are looking up to the ceiling. Then gently tense the neck muscles... being careful not to strain...

Hold...

And release...

Bringing your head back down... maybe dropping your chin to your chest if you're sitting... or feeling your neck sink into whatever surface you're on if you're lying down.
Shoulders
Next, focus on your shoulders. Lift your shoulders up towards your ears... clenching as you lift...

Hold...

And release...

Dropping your shoulders back down. Breathing in... and out... Noticing the changes you feel as your shoulders soften.
Chest
Now focus on your chest. Take a deep breath, filling your lungs as full as you can. Tense your rib cage and upper back, holding that inbreath...

Continue to hold...

And release...

Feel the relaxation... the limpness of your upper body... Visualize all your tension and stress flowing out of your chest... exiting with each exhale.
Stomach
Next, focus on your stomach. Tighten your stomach muscles... doing your best to keep other muscle groups relaxed... All the tension concentrated in your midsection...

Hold...

And release...

Feel the way your stomach softens and sinks with relaxation. Continue to breathe, taking deep belly breaths. Keeping your stomach loose... Inhaling... and exhaling... Feeling the relaxation... Deeper and deeper...
Back
Now turn your attention to your back. Arch your back away from the chair or surface you're on... Squeezing your shoulder blades... tensing your lower back...

Hold...

And release...

Feel the tension drain away... Your muscles getting loose... Your back sinking deeper into the surface of your chair or mat...
Hips and Buttocks
Next, focus on your hips and buttocks. Squeeze your glutes together... tightly...

Hold...

And release...

Feel the relaxation... Your muscles spreading out... All the tension gone...
Right thigh
Now focus on your right thigh. Tighten the muscles in your upper leg. Lifting the knee slightly if it helps...

Hold...

And release...

Feel the difference as your thigh muscles relax... Getting long and loose...
Left thigh
Now focus on your left thigh. Tighten the muscles... Feeling the tension from hip to knee...

Hold...

And release...

Relaxing on the exhale... your thigh muscles soft and loose...
Right calf
Now turn your attention to your right calf. Slowly squeeze those calf muscles...

Hold . . .

And release...

Focusing on the way your right calf feels... Totally relaxed... The tension gone...
Left calf
Next, focus on your left calf... squeezing the calf muscles tightly...

Hold . . .

And release...

Letting the tension go... Enjoying the deep feeling of relaxation...
Right foot
Now focus on your right foot. Slowly curl your toes downward... tensing your foot tightly...

Hold...

And release...

Feeling the relaxation... Letting your foot sink deeper into the floor...
Left foot
Now focus on your left foot. Tensing it tightly... curling your toes...

Hold...

And release...

All the tension flowing away... Your foot soft and relaxed... sinking deeper into the floor...
Whole body
Keep breathing...

Now imagine a wave of total relaxation slowly flowing through your whole body... from the top of your head all the way down to the bottoms of your feet...

Keep breathing in... and out...

Letting go of every last bit of tension... Feeling the warmth and heaviness of your relaxed body. Falling even deeper into relaxation... Your muscles long and loose... Your mind calm and rested...

Continue to breathe in and out... Your belly rising and falling... Enjoying the feel of the calming breath... In... and out...

Then, when you're ready... gently open your eyes... Slowly come back to the room... Continuing to breathe...

Remaining seated or lying down... Allowing yourself time to come out of the state of deep relaxation... Letting your body wake up...

When you feel fully alert, you can get up and end the exercise. Going on with your day... enjoying a renewed sense of relaxation and calm.

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Progressive Muscle Relaxation Meditation - HelpGuide.org

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audio meditations When you're experiencing anxiety, stress, or worry, one of the ways your body responds is by tightening up. Progressive muscle relaxation is a relaxation technique that helps you release the tension you're holding in your body and feel more relaxed and calm.

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Time: 9 mins

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When you're feeling anxious or afraid about the future, this mindfulness meditation can help you find peace in the present moment.

When we're facing uncertainty, it can trigger feelings of anxiety, fear, and stress. But no matter how much time we spend worrying or strategizing, we can't predict the future or control what happens. That's where mindfulness comes in. It can help us reconnect to the present moment, interrupt the worries and worst case scenarios running through our minds, and become more comfortable with uncertainty.

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When we're facing uncertainty, it can trigger feelings of anxiety, fear, and stress. But no matter how much time we spend worrying or strategizing, we can't predict the future or control what happens. That's where mindfulness comes in.

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Meditation and mindfulness are popular techniques people use to cope. Here are some meditations and calming exercises you can try;

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The pandemic means that we can't travel far, click on the picture or the link below to see where we would go if we could!
https://padlet.com/pselesson2021/vfqsvjb4o3n0rh8o
Time: 1 minute

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Follow the arrows to find your way around....

There is plenty to do on here, so feel free to come back whenever you like to explore all the different resources!