# data[].attributes.attachment_link.description
In this episode of the HSE Talking Health and Wellbeing Podcast, host Fergal Fox discusses the impact of screen time on young children with Dr. Gillian Doyle and Dr. Anne-Marie Casey, Senior Clinical Psychologists. They explore how screen time affects health and wellbeing, emphasising the need for mindful use of devices and advice for family conversations about screen habits.

# data[].attributes.attachment_link.description
In this episode, we discuss Healthy Lunchboxes for Kids and much more. With school routines starting again and parents getting to grips with what to put into those lunchboxes and what to avoid. Marian McBride, Dietetic Lead, HSE Health & Wellbeing discusses the importance of a balanced diet to ensure children develop a healthy relationship with food.

# data[].attributes.attachment_link.title
#65 Back to School | HSE Talking Health and Wellbeing

# data[].attributes.attachment_link.description
In this podcast episode, Dr. Abigail Collins, Consultant in Public Health Medicine and Clinical Lead for the National Healthy Childhood Programme, shares expert advice on preparing children for the school year. The discussion covers preventing and managing common childhood illnesses and building healthy routines, as well as advice for children who are anxious about going back to school. The episode provides practical tips for parents during the busy back-to-school period. To find advice for parents, go to MyChild.ie. If you would like to get in touch with the podcast or join the HSE Health and Wellbeing mailing list, email Healthandwellbeing.communications@hse.ie. Produced by GKMedia.ie

# data[].attributes.attachment_link.title
25 Fun Mindfulness Activities for Children & Teens (+Tips!)

# data[].attributes.attachment_link.description
Fun mindfulness activities for kids to teach them about mindfulness. Enjoy!

# data[].attributes.attachment_link.authors[].name
Department of Children, Disability and Equality

# data[].attributes.attachment_link.description
An annual government-led campaign designed to remind everyone of the importance of play

# data[].attributes.attachment_link.readable_text
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

# data[].attributes.attachment_link.title
Helping Children to Manage Stress and Strong Emotions using the '90 Second Rule - Outside the Box Learning Resources

# data[].attributes.attachment_link.description
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 [...]

# data[].attributes.attachment_link.readable_text
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.

# data[].attributes.attachment_link.title
Ideas for Supporting an Anxious Child - Outside the Box Learning Resources

# data[].attributes.attachment_link.description
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 ...

# data[].attributes.body
Introduce a tranquil start or end to your day with a family yoga session. It's a great way to encourage mindfulness, flexibility, and relaxation within your family. There are plenty of free online yoga classes tailored for families and children, making it accessible for all to join in.

# data[].attributes.body
Utilise household items to set up a simple obstacle course in your backyard or living room. This can include cushions for jumping, rope for skipping, and chairs to crawl under. It’s a fun way to promote physical activity and can be easily adapted to any age group or space.

# data[].attributes.body
Create an adventurous garden treasure hunt by hiding objects around your garden for your children to find. This activity not only encourages physical activity but also boosts problem-solving skills and can be a fantastic way for the whole family to spend time outdoors.

# data[].attributes.body
Dedicate time each evening to unwind with bedtime stories. This tradition not just improves literacy skills but also provides a comforting routine that can help children feel more secure and relaxed at night. Explore a variety of books from your local library or online resources to keep the stories fresh and engaging.

# data[].attributes.attachment_link.provider_name
Library Services in Ireland | Libraries Ireland

# data[].attributes.attachment_link.description
You will find ebooks on the fun adventures of Binky and Zoink, as well as popular ebooks, audiobooks and poems in both English and Irish .

# data[].attributes.body
Gather your mats and create a calm space in your living room for a family yoga session. Incorporating yoga into your children’s routine can improve their emotional regulation and focus. Websites such as Cosmic Kids Yoga offer guided sessions that are fun and suitable for all ages, making it a brilliant activity for family bonding and relaxation.

# data[].attributes.attachment_link.title
Cosmic Kids Yoga | The Home of Positive Screen Time

# data[].attributes.attachment_link.description
Screen Time that gives kids SUPERPOWERS! SUPERPOWERS! SUPERPOWERS! Stream it all on the Cosmic Kids app! Your browser does not support the video tag 99% of parents said… Cosmic Kids has a positive impact on the PHYSICAL and MENTAL health […]