- Telephone: 01282 771146
- Email: office@st-john.lancs.sch.uk
St John the Baptist Roman Catholic Primary School Love One Another
Calendar Dates
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Supporting wellbeing and mental health at St John's
Can we help?
At St John's we know that life may be tricky and we would like to help in some way if we can.
We will be posting ideas for both children and parents in order to help .
We will try to signpost you to others who may also help.
MENTAL HEALTH AWARENESS WEEK 15TH - 19TH MAY 2023
SUPPORTING WELLBEING AT ST JOHN'S
Help From Lancashire Minds for Adults and Children over 10 years
Talking to your child about Mental Health
A letter from our Mental Health Support Team
Normalising anxiety
Firstly, it’s important for adults to normalise anxiety with children.
When teachers, therapists and parents talk openly about their own anxious experiences whilst encouraging children to do the same, it builds emotional literacy, resilience, self-esteem and much more!
When we reassure children that it’s ok to not be ok, it can help reduce the stigma surrounding mental health and puts the onus on the young person to develop self-regulation tools.
A simple way to normalise anxiety is to schedule Worry Time – a regular time slot for a young person to talk, write or draw what’s on their mind with a trusted non-judgemental adult.
This can be an effective way of encouraging children to face their fears whilst getting any anxious thoughts and feelings off their chest.
This does not have to be problem-solving activity; it can simply be a process of listening and creating a safe space for the young person to release the anxious thoughts and feelings weighing them down.
Mindfulness-based cognitive therapy (MBCT)
Cognitive behavioural therapy (CBT) is based on the concept that our thoughts, feelings and behaviours are interrelated and looks at therapeutic ways to change our thoughts and behaviours.
Mindfulness is the process of paying attention and being in the present moment in a non-judgemental way. This may be through meditation, movement, focusing on the breath or anything that connects us to focusing on the here and now.
Similar to CBT, research shows mindfulness to be an effective coping strategy for anxiety, reducing common behavioural, psychological and physical problems in children and young people .
Mindfulness-based cognitive therapy combines both practices and can be used to support the wellbeing of children, young people and adults. A simple and practical example is the STOPP technique, outlined in the table below.
| STOPP | EXAMPLES OF ACTIVITIES WHICH CAN BE SIMPLIFIED |
|---|---|
| Stop | Take a moment to pause and step back from the situation. This can be by encouraging a young person to look at a calming object like a calm down jar, to shift their focus. |
| Take a breath | Encourage the young person to be aware of their breathing to help find a sense of calm from within. This can be connected to a breathing exercise like slowly counting to 5 as they breathe in and out. |
| Observe | Develop self-inquiry skills without judgement and prompt the young person to observe one or some of their responses to the following.
|
| Pull back | Put things into perspective by prompting the young person to think about the bigger picture.
|
| Proceed – practise what works | When the young person is ready, encourage them to move forward and think about next steps.
|
Conscious breathing
When a person experiences anxiety, their breathing tends to become shallow or is at a faster pace. In contrast, when they become aware of their breathing and take slow and steady full breaths, it sends messages between the brain and the parasympathetic nervous system and enhances a more balanced state of calm in the mind and body.
The benefits of conscious breathing are endless, particularly as it can help reduce anxious thoughts, feelings and uncomfortable physiological sensations. A good way to remind children to practise conscious breathing is through easy to follow practical activities, including synchronised breathing apps like headspace and calm.
In my book Mindful Little Yogis, there are over 50 practical and inclusive guided breathing activities for children and young people, particularly for those with special educational needs. One of the activities I share is Five Finger Breathing – a great way for children to trace around their hands in sync with their breathing..
For step by step guidance on how to do five finger breathing, take a look at Dr Pooky Knightsmith's video.
Help yourself to control your feelings
Check your child's behaviour. It may be a reaction to stress.
This short book has ideas for all the family.
Supporting your child if they see upsetting content online about what is happening in Ukraine (Childnet) https://www.childnet.com/blog/supporting-your-child-with-upsetting-content/
We should not hide from children what is happening in Ukraine (Schools Week/Children's Commissioner) https://schoolsweek.co.uk/we-should-not-hide-from-children-what-is-happening-in-ukraine/
How to talk to children about what’s happening in Ukraine and World War Three anxiety (Metro) https://metro.co.uk/2022/02/24/how-to-talk-to-children-about-whats-happening-in-ukraine-16163133/
Help for teachers and families to talk to pupils about Russia’s invasion of Ukraine and how to help them avoid misinformation (Department for Education) https://educationhub.blog.gov.uk/2022/02/25/help-for-teachers-and-families-to-talk-to-pupils-about-russias-invasion-of-ukraine-and-how-to-help-them-avoid-misinformation/
This book was written to help children in the current situation.
Coronavirus for Children.
Top tips to support children and young people
Be there to listen
Regularly ask how they're doing so they get used to talking about their feelings and know there's always someone to listen if they want it. Find out how to create a space where they will open up
Support them through difficulties
Pay attention to their emotions and behaviour, and try to help them work through difficulties. It's not always easy when faced with challenging behaviour, but try to help them understand what they're feeling and why.
Stay involved in their life
Show interest in their life and the things important to them. It not only helps them value who they are but also makes it easier for you to spot problems and support them.
Encourage their interests
Being active or creative, learning new things and being a part of a team help connect us with others and are important ways we can all help our mental health. Support and encourage them to explore their interests, whatever they are.
Take what they say seriously
Listening to and valuing what they say, without judging their feelings, in turn makes them feel valued. Consider how to help them process and work through their emotions in a more constructive way.
Build positive routines
We know it still may not be easy, but try to reintroduce structure around regular routines, healthy eating and exercise. A good night's sleep is also really important – try to get them back into routines that fit with school or college.