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health for youngsters, babies and adults

Nov 08
Love0

Five ways to help your children develop a positive relationship with food

By children's health, family, Food & Eating

If dinnertime has become a battle, try these tips from Denby’s Hayley Baddiley to encourage your children to eat better.

One in five children in the UK consume 78% of their calories from ultra-processed foods, according to research from Imperial College London. Unhealthy eating habits such as these can lead to various health conditions, including diabetes and heart disease. It’s also possible that picky eating could be a symptom of, and may worsen, some mental health conditions, such as depression and anxiety (Healthline), so it’s important that your children maintain a positive relationship with their food.

As a parent, you’ll know all too well how fussy some children can be when it comes to mealtimes. It’s entirely normal for children to go through a phase of picky eating, and it’s usually nothing to worry about. Luckily, there are a few simple tricks you can try to get them to eat more of the good stuff.

Get children involved in the kitchen

pizza kidsKids love being involved with grown-up tasks, so one of the best ways to encourage a healthy relationship with food is by asking them to help out in the kitchen. Allowing them to handle the ingredients at each stage of cooking a meal helps them become more familiar with the food they’re eating, and is a great way to reduce feelings of anxiety at mealtimes.

There are a whole range of different tasks for your children to do, no matter their age. Little ones can help wash vegetables and measure out ingredients, while older children can help with chopping, peeling, and stirring. Just choose child-friendly recipes and consider making dishes they can put together themselves. For example, you could create your own pizzas or fajitas, and your children can choose whatever toppings of fillings they want.

Grow your own produce

grow vegeisIf you’ve got the outdoor space, why not grow your own fruits and vegetables? Not only is this a fun way to teach your family about where their food comes from, but your little ones are also more likely to eat the food if they’ve grown it themselves. By the time a new ingredient is ready to plate up, your child will already be familiar with the shape and smell – all that will remain is to taste it!

If this will be your first time gardening, then it’s best to start with something small and simple, such as a few lettuces or a tomato plant. But, as you practise and your children become more confident trying new things, you can start to expand your garden to even more varieties of fruit and vegetables. Try growing courgettes, carrots, potatoes or strawberries, depending on what your children like to eat, and what you’d like to encourage them to try.

Make mealtimes fun

Turning mealtimes into a game is another great way to encourage your children to have a healthy relationship with food. Consider creating a rewards chart and give everyone a star for each fruit or vegetable they eat. Why not add an extra element of competition by offering a prize to whoever has the most stars by the end of
the week?

Making mealtimes more of an occasion can also help reduce stress and encourage your little ones to eat better. Prepare healthy snacks for a family picnic or serve up a tasty summer salad outdoors. You could also host weekly themed nights, complete with decorations and a menu to match. This is a great way to encourage children to try something new, while also making it a fun experience for the whole family.

Get creative with presentation

pretty platesSometimes, all it takes it a little creativity to get your little ones to eat their meals, so it’s worth taking some extra time to present their dishes nicely. For example, experimenting with colour and choosing a vibrant array of vegetables served on matching tableware is a great way to make your dishes look more appetising. Add an extra touch of artistic flair by making fun faces out of the ingredients.

You could also encourage children to become more independent when it comes to mealtimes. By plating up each element in serving bowls and urging everyone to help themselves, you can ease the pressure of trying new things. Giving your children their own set of tableware can also help them feel more independent at mealtimes, and they’ll be more likely to engage with the food you serve up.

Hide your fruit and veg

In some cases, it’s the taste and texture of vegetables that can put your little ones off eating them. So, one of the easiest ways to get your children to eat their vegetables is when they don’t know they’re there at all! This is a great way to up your family’s vitamin intake, especially if the children haven’t been swayed by your previous tactics.

Hide vegetables in pasta sauces, pies, and tarts. Disguise puréed carrots in some mashed potato. Make rice from cauliflower. Or use a spiraliser to create pasta from carrots or courgette. If you mix it in with a small portion of normal rice or pasta, your little ones might never know the difference.

Fussy eating in children is very common, but by trying these tips and tricks, you can encourage them to develop a healthier relationship with food, and they’re much more likely to keep up these positive habits as they get older.
Images ©Denby.  www.denbypottery.com

Nov 04
Love0

What to expect from your new baby’s sleep

By baby health, Health, sleep
by Katie Venn
Precious Little Bunnies

This article, ‘What to expect from your new baby’s sleep’, is the first in a series of three articles on children’s sleep. This will be followed by ‘Nailing the perfect bedtime routine’ and ‘Sleep myths busted’. Before we get into baby’s sleep, did you know that foetus’ start sleeping from 23 weeks? In fact they spend most of their time before birth asleep. Mothers can even affect how the foetus is sleeping. Most women avoid alcohol in the first trimester, as it is widely known to impact development, what is lesser known is that alcohol in the final trimester and particularly the last few weeks before birth can reduce the foetus’ ability to REM sleep (which is the type of sleep needed for development).

Birth – 10 weeks

In the early days sleep is driven by the feeding. Babies will wake to be fed and often fall asleep whilst being fed. If your baby is waking up a lot, he/she is probably hungry or needs a nappy change, rather than having a sleep issue. Whilst all babies are different, there are a few things you might expect in this period:
• Initially your baby will want to feed regularly (expect 8-10 times a day) – this means sleep and awake times will be evenly distributed over 24 hours.
• Don’t be surprised if your baby hates being put down. It’s difficult to cope with, but completely normal and is a historic protection mechanism going back to caveman days where a baby left on it’s own would be vulnerable to attack. Being defenceless and unable to move, all they could do was cry to ensure their caregiver remained close to them. Remember this stage doesn’t last long and congratulate your baby for it’s strong desire to survive!
• You may find yourself holding the baby most of the time. Consider a sling/baby carrier in the day as these are fantastic for keeping the baby close but allowing you to do other things too.
• Babies twitch, snuffle and move around whilst sleeping. This is completely normal and happens when your baby is in REM (dream) sleep. Usually in REM sleep the brain sends inhibitory signals to the muscles (effectively paralysing the sleeper); this doesn’t happen with babies as they are not sufficiently developed to be able to block motor impulses.
• As long as there are no medical concerns, go with the flow and don’t panic about having a routine.
• You can’t create habits at this age – enjoy comforting and cuddling your baby when he/she needs it.

Helping your baby sleep well in the early days
• Help the baby differentiate between night and day by:
1) Keeping the night time dark and quiet.
2) Keeping the daytime light and noisy.
3) Limiting your interaction with the baby at night. Of course you may need to change their nappy but this isn’t the time to start chatting with your baby.
• Try changing the nappy when the baby first wakes up, then if they fall asleep whilst feeding you don’t have to wake them up to change them.
• Breastfeeding. Yes I know most people associate breastfeeding with less sleep but breastmilk actually contains tryptophan the precursor to melatonin which helps your baby sleep in those early weeks.
• Swaddling. Wrapping the baby in a swaddle can prevent natural twitches and movements from triggering the startle reflex waking them up.
• Quick bedtime routines (5-10 minutes) – a quick bath, massage and lullaby can help them associate the start of the night from an early age.
• Try warming the sheet with your hand (or a warmish, but not too hot, hot water bottle) before laying the baby down.
• Babies are used to noise in the stomach, white noise or heartbeat noise machines can keep them calm.
• Try putting the baby down on its side and then gently roll over to it’s back, this technique can help reduce the falling feeling for babies when you put them down.

By 10-12 weeks

Congratulations, you’ve made it through those newborn days!
• Your baby has now developed a circadian rhythm (a 24 hour body clock, making us sleepy at night and awake in the morning).
• Your baby’s sleep is starting to mature (introducing lighter sleep
as part of the sleep cycle).
• Your baby should now be getting into a more regular three/four nap pattern.

Your baby may not magically sleep through the night at this stage, and many babies are still feeding at night up to 18 months, but you should start to see more independence. From six months, if you are struggling with your baby’s sleep, do seek help. Sometimes a small tweak can make a big difference!

How much sleep should my child be getting? (1)

Happy sleeping!

Katie Venn (Sleep Consultant and Director) of Precious Little Bunnies.
For more information go to www.preciouslittlebunnies.com

1. Hirshkowitz M, Whiton K, Albert SM, Alessi C, Bruni O, DonCarlos L, Hazen N,Herman J, Adams Hillard PJ, Katz ES, Kheirandish-Gozal L, Neubauer DN, O’Donnell AE,
Ohayon M, Peever J, Rawding R, Sachdeva RC, Setters B, Vitiello MV, Ware JC.
National Sleep Foundation’s updated sleep duration recommendations: final report. Sleep Health. 2015 Dec;1(4):233-243. doi: 10.1016/j.sleh. 2015.10.004. Epub 2015 Oct 31. PMID: 29073398.
Nov 03
Love0

The benefits of yoga for children

By children's health, family, fun for children
by Iona Naylon
Kids’ Yoga with Iona

The benefits of yoga for children are wide reaching and long lasting. The foundations of physical practise, breathing techniques, meditation and yogic philosophy can be introduced in a fun way from a very young age and can provide solid ground for the healthy, happy development of individuals throughout childhood, into adolescence and beyond. When experienced with a grown-up, yoga can help strengthen emotional bonds and deepen the relationship you have with your little one.

Asana – physical practise
At the most basic level, it’s exercise! Moving your body, making shapes and exploring your physical capacity. Children can have immense fun with the physical aspect of yoga; mimicking things found in nature and exploring how to express feelings and moods with their bodies. From tree pose and dog pose, to happy baby and more. Physical practise can be immensely liberating for children and their grown-ups. Moreover, when poses are practiced together (partner yoga), asana practise not only becomes more fun, but trust is enhanced and loving relationships greatly enriched.

Pranayama – breathing practise
The breath is the backbone of all yogic practise. By teaching children belly breathing from a young age, we can equip them with a vital tool to take charge of their own emotions. Belly breathing, or diaphragmatic breathing, allows our body to tune into its parasympathetic nervous system; our natural rest and digest response (the antithesis of the fight or flight stress response), that allows physical and emotional reactions to calm down. When paired with a visualisation, such as a spiky monster in their tummy that can be breathed into a fluffy kitten, children can really grab hold of and run with this. Pranayama allows children a space to explore feelings they might not be able to articulate, but can take charge of, with self-awareness, by simply putting their hands on their tummy and breathing.

Sankalpa – intention setting
A sankalpa is a positive statement in the present tense. It may not be something that is true right now, but is something that the heart desires. A sankalpa can be very powerful for adults as well as children. Some examples are: I am brave, I am loved, I am good enough, I am strong inside and out, I am calm and peaceful. A sankalpa can be used like a personal mantra to foster those feelings your child really wants to feel, and to squash self-doubt. A sankalpa is a great tool for growing confidence in a shy or anxious child, as well as building long-lasting emotional resilience and inner strength in all children.

Mudra and Mantra – hand seals and chanting
Children love exploring mudra and mantra, and these two make a perfect pair. Making shapes with their hands and singing in a strange language is not only fun, but also quite mystical and wondrous. When sat on their grown-up’s lap, children can feel the vibrations of the mantra resonating in their own body and this can be very comforting; akin to being back in the womb.

Shavasana – lying still
Most children can wrap their feet around their head and touch their toes without any effort. Lying still in shavasana is the most difficult thing any yoga teacher can ask them to do. However, even a minute lying in shavasana at the end of a yoga session is immensely valuable. Shavasana helps the body and mind totally relax. It allows the effects of the yoga practise to settle, and it allows the child time to reconnect with their belly breathing. With slightly older children, it is a good opportunity to introduce more sophisticated yogic practices: rotation of consciousness (relaxing individual body parts), visualisation, pratyahara (sense withdrawal, where you are aware of but not distracted by your senses: sounds, physical feelings etc). I find it immensely interesting to watch children grow used to lying in shavasana. It is a real skill. For some, it strikes a chord quite quickly. For others, it may take some time. But when, as a teacher, I see children week-by-week becoming more comfortable in shavasana, then I know that their yogic practise is really sinking in. And that is the best feeling.

For further details please see www.facebook.com/kidsyogawithiona or email iona.yogaga@gmail.com

Oct 31
Love0
lonely child at christmas

Coping at Christmas

By Christmas, Mental health, Relationships
by Edmond Chan
Childline Supervisor
image by Ross Bolger

For many children and families, Christmas can be the most magical and exciting time of the year. But for many others Christmas can also be a more difficult and challenging time. This Christmas, Childline is preparing to help thousands of children and young people, both day and night, as many struggle to cope with loneliness during the festive period. There are many reasons why children may feel lonely at Christmas – some may be struggling with their mental health whilst others may be in homes that are not safe.

What is loneliness?
Children and young people don’t need to be physically alone or cut off to feel lonely. They might be surrounded by other people but still feel like they’re on their own. Maybe they’re struggling to make friends or have low self-esteem. Loneliness can make young people feel down. It’s natural for children to feel lonely at times.

Reasons why children and young people can feel lonely at Christmas can include:
• Feeling misunderstood and ‘invisible’, while those closest to them struggle to understand their feelings.
• Ever-growing influence of social media in their lives leading them to compare themselves negatively to others.
• Struggling to fit into new surroundings after moving house or changing school.
• Losing someone close to them after a death or broken relationship.
• Bullying.
• Experiencing abuse or neglect.
• Don’t get on with their family.
• Have an illness or disability.

As a result of their low mood young people will often spend a lot of time in their bedrooms or online, which can exacerbate their loneliness. In the worst cases some may feel so desperate that they self-harm to cope with their negative feelings, or may even contemplate ending their own life.

One 15-year-old girl who contacted Childline last Christmas said: “I feel sad all the time and keep thinking about suicide. I just don’t want to be here and cry all the time. I have so many bad thoughts and I am glad Christmas day is over as I feel like I should be happy and have to put on a fake smile for my family. It’s really hard to deal with life.”

What signs should parents look out for if they think their child may be struggling this Christmas?
Symptoms and signs can change from person to person but typical things to look out for include angry outbursts at themselves or others, becoming withdrawn from friends and family, irritability as well as problems eating or sleeping.

If you’re worried your child might be experiencing loneliness and unsure what to do, we have some advice to help support you both:
• Start a conversation when no-one will interrupt, perhaps during a bike ride or car journey.
• Try to stay calm if your child tells you something alarming as it may stop them from confiding in you again.
• If your child isn’t ready to talk straight away try again in a few days’ time.
• Listening is important and shows your child you value what they’re telling you.

The first step is always to talk to your child. Ensure it’s in a safe environment and talk to them about how they’re feeling.

A child should never feel so isolated and helpless that they see no way out. We all have a part to play in helping a young person before they reach crisis point. It is vital that children and young people know they always have someone to talk to and they never have to suffer alone, which is why Childline is always here for them.

Childline’s advice for children and young people who are suffering loneliness is:
• Take a break if your family is starting to annoy or upset you.
• Don’t compare your Christmas to other people’s, or what’s said on social media. Every Christmas is different.
• Tell someone you trust how you feel.
• Track how you feel in a mood journal.
• Think about positive things.
• Don’t be hard on yourself – it can take time to feel better.
• Visit the loneliness and isolation page on the Childline website for more advice.
• Call Childline free and in confidence on 0800 1111 or visit www.childline.org to chat to a counsellor online.

Christmas is the time of year where we think about children, and most of them are happy, excited and loved. But for some children, Christmas can be the hardest time of the year. Childline will continue to be there for all children who feel they have nowhere else to turn – this Christmas and beyond.

Children can call Childline at any time on 0800 1111,
visit www.childline.org.uk or download the ‘For Me’ app.

Any adult concerned about the welfare of a child or young person can call the NSPCC helpline for free 24/7 on 0808 800 5000.

Just £4 pays for Childline to answer a call this Christmas from a child in need of support, to donate visit www.nspcc.org.uk

Jul 15
Love0
first-aid

First aid for parents

By Education, family, Health, Safety
by Feola McCandlish
Daisy First Aid

Would you know what to do if your child choked, swallowed something they shouldn’t have, hit their head, was burned, had a seizure or fell unconscious? Would you know how to recognise the early stages of meningitis or a severe allergic reaction?

No parent wants to think about their child being harmed; but unfortunately accidents do happen and learning essential first aid skills can make all the difference in an emergency situation.

What is first aid?
First aid is the immediate treatment given to a person before medical help arrives. Your first actions while you wait for an ambulance can make all the difference and can sometimes even mean the difference between life and death.

There is so much to think about when you have a baby and it’s understandable that first aid might not be at the top of your list – especially when you are sleep-deprived and trying to figure out how to keep your tiny human alive.

Learning first aid can be scary, particularly when it is our own children we are talking about, but it doesn’t have to be. Learning first aid with like-minded people in a relaxed and informal environment can actually be a lot of fun.

Perfect for pregnancy
Did you know you can do a first aid class when you are expecting? It’s safe to do during pregnancy and it’s something you can tick off that ever-growing list of things to do! Learn with your antenatal group, friends and family.

Choking
Lots of parents, understandably, worry about choking when they are beginning to wean their baby. Did you know that babies have extremely sensitive gag reflexes, which are there to help keep your baby safe from choking?

When a baby is weaning it’s completely normal to experience a lot of coughing, gagging and going red in the face. A common misconception is that you will hear a person choking but you won’t; severe choking is usually completely silent. Knowing the difference between gagging and severe choking is really important, particularly when you are about to wean your baby. If they’re coughing and going red in the face that’s a great sign, we can usually let them work it out themselves; if they’re silent and turning blue they need our help.

Doing a first aid class can put your mind at ease when it comes to weaning your baby so you can relax and enjoy the process (and focus on cleaning the mess!) and feel confident that you know what steps to take if your baby does choke.

Not just for babies
It’s not just babies who sometimes require first aid. Once your child is mobile, a whole new world will open up to them; it’s an exciting time for them and you! Young children love putting things in their mouths. Did you know this is for sensory reasons? They have more nerve endings in their mouths than they do in their fingers so they find out more about an object if they put it in their mouth! But this obviously poses a choking risk.

Once your child is walking, running and climbing it’s normal for blows to the head to become a fairly regular occurrence (at least, they are in our house!) Would you know how to treat a head injury? And would you know what signs to look out for in a serious head injury?

Learning vital first aid skills gives confidence to parents and other child carers so that they would know what to do in an emergency involving their baby or child. All it takes is two hours.

Daisy First Aid teaches award-winning courses to parents, expectant parents and children all over Sussex in homes and public venues. They also provide OFSTED compliant courses for teachers and childcare professionals in local venues and private settings.

For more information visit www.daisyfirstaid.com

Jul 14
Love0

Sun protection – myth busting

By environment, Health, play, Safety, Summer

I can’t get sun damage on a cloudy summer day.
Even if you can’t see any blue sky, a significant amount of UV rays can still get through the clouds, so it’s best to apply sunscreen if you’re out and about during the summer.

I can’t get sunburnt in the UK; the UV rays aren’t strong enough.
Wrong! Always protect your skin. Even in the UK.

My sunscreen says it’s water resistant, so I don’t need to reapply regularly.
Despite what the packaging promises, swimming, sweating, rubbing, or towelling down means you will end up removing the sunscreen from your body. Always reapply after sporting activity or at least every two hours.

My skin is only damaged if it turns red.
Sunburn and skin peeling is the extreme end of skin damage from UV rays. When the skin ‘tans’ this is damaging your skin and putting you at risk of skin cancer in the future.

I can’t get sunburnt through windows.
Wrong! UVA radiation can penetrate glass. This can be a car window, or even your windows at home. Be sure to protect your skin if you’re on long car journeys or spend a lot of time sat by sunny windows.

SPF25 is half the SPF protection of SPF50.
SPF50 does not offer twice the protection of SPF25 even though it offers a higher level of protection, so don’t be fooled!

Common missed spots for sunscreen:

Eyelids
The sun’s rays can damage the eyes and surrounding skin over time. The skin of the upper and lower eyelids is thin and fragile, requiring protection. Eyelid cancers account for about 5-10% of all skin cancers and occur most frequently on the lower eyelid. The best defence against this is to wear sunglasses that offer adequate protection against UVA and UVB which cover as much skin as possible.

Back of knees
The legs are the commonest anatomical site for melanoma in females. It is important to reapply sunscreen regularly to achieve the SPF on the bottle, this is particularly true if you are in and out of the water or sweating excessively.

Ears
The ears are a high-risk area, particularly for non-melanoma skin cancers such as basal cell carcinoma and squamous cell carcinoma. These occur as a result of UV exposure from sunlight. Skin cancer on the ears is more common in men than women.

Tops of feet, sides of face, hands and underarms
The same principles apply for all these areas of the body. Any areas of skin that are exposed to UV sunlight should ideally be protected by sunscreen. This should be broad spectrum, containing UVA and UVB protection, with an SPF of at least 30. Try not to miss any areas and leave your skin vulnerable to sunburn.

Scalp and hair
Skin cancers can develop on the scalp. Men, with reduced or thinning scalp hair may be particularly vulnerable to sun damage in this area and should ideally wear a hat. For women, ensure that sunscreen is applied adequately to the margin of the hairline.

Lips
The lips are often an overlooked site for non-melanoma skin cancer. These most commonly affect men over the age of 50 years with fair skin types. The lower lip tends to get more sunlight than the upper lip and is therefore more likely to be affected by skin cancer. Don’t forget to use a photoprotective lip block or lip balm to block UV rays.

The V (neck and chest)
Dermatologists advise that sunscreens should be applied at least 30 minutes before going outdoors and then regularly reapplied every two hours. One way to avoid missing areas may be to apply sunscreen before getting dressed.

Source: www.britishskinfoundation.org.uk

Jul 13
Love0
breastfeeding

Breastfeeding help for all new mums

By baby health, family, Health, prenancy, Relationships
by Clare Castell
www.blossomantenatal.com

Many mums-to-be are worried about breastfeeding and they feel apprehensive about whether they’ll be able to do it. Although breastfeeding is completely natural it’s also a skill that needs to be learned – by mum and baby together – a bit like dancing together or riding a tandem.

Clare Castell, founder of Blossom Antenatal, an online antenatal education platform for parents insists there should never be any judgement about feeding choices. She encourages mums to do whatever works for them. “A mother should never feel pressured into breastfeeding or any guilt for the way she chooses to feed. The most important thing for us is that all mothers are supported in their choices.”

Clare shares her insider secrets to help avoid the most common pitfalls.

• The one thing we always recommend to our new parents is to lower all your expectations. You need time to adjust to your new life. The first couple of months are often the hardest as tiny babies need frequent feeding. But, as your baby grows, you should find that this intensity is reduced.

• One of the most beneficial things expectant mums can do to support themselves is attend a breastfeeding class. Blossom runs these for free and our experience is that this helps women to understand how breastfeeding works which really does help them know what they need to do when baby is born.

• Don’t expect your baby to follow the clock. We advise you to watch your baby for feeding cues and respond to their needs. The more time you spend with your baby the quicker you will be at working out what they want. Keep baby physically close to you so that as they stir from sleep you are able to quickly offer them the breast before they start to cry or get agitated.

• Get as much skin to skin contact with your baby as possible. The first hour after birth is often called ‘the golden hour’. But, it’s never too late to start skin to skin. You can do this to calm a baby at any time. Skin to skin is great for bonding and increasing milk supply.

• Another concern new parents have is whether baby is getting enough milk. It’s normal for babies to lose some birthweight in the first couple of weeks, but after this your baby should gain weight steadily. One of the most important indicators is nappy output – what goes in must come out! From day four or five onwards baby should have two soft yellow poos and at least six heavy wet nappies every 24 hours. We know some parents find it hard to tell if a tiny newborn disposable nappy is wet. Our top tip to give you an idea of what to look and feel for is to add two to four tablespoons of water onto an unused nappy and see how heavy that feels.

It’s crucial to locate local sources of support in advance in case things get difficult. If you’re having your baby in hospital there is a lot of support available while you’re there – so make the most of it and ask for help. Search online for local meetups or Facebook groups. We also advise our mums to get the phone number of the Community Infant Feeding Team. Write it on a piece of paper and stick it to your fridge. Every area has a community feeding team and they usually run drop in groups for mums and new babies.

The Blossom Antenatal team consists of midwives, lactation consultants and NCT trained teachers. All classes are taught by these qualified instructors who have years of experience of working with expectant parents. Many currently work in the NHS and are volunteering their time to help teach parents. www.blossomantenatal.com

 

Jul 13
Love0
shy-child

Overcoming shyness

By children's health, Mental health, play, Relationships
by Poppy O’Neill
Author of Be Brave: A Child’s Guide to Overcoming Shyness

If you’re concerned about your child’s shyness, you’re not alone. The pandemic has profoundly altered our social lives and how we interact with each other, and children are no different.

We use the word ‘shy’ to describe many behaviours – being an introvert, social anxiety, speaking softly – so it’s important to note that there’s nothing wrong with those labelled ‘shy’. Enjoying time alone and choosing when to use your voice can be really positive traits. However, shyness can also indicate anxiety around social situations, trying new things and being your authentic self.

Perhaps your child is struggling to make friends, or seems to fade into the background when around others. Maybe they’ve been stung by bullying or teasing in the past, or they avoid taking risks because the idea of speaking up or failing is too frightening for them. The thing about bravery is, it’s not about being fearless – it’s about feeling uncomfortable emotions and persevering anyway.

With your support and patience, it’s possible to build bravery and self-assurance so your child can face challenges, be themselves and grow into a confident, happy and well-balanced young person.

The best thing you can do for your child is to accept them as they are and be patient with them. It might feel tempting to dismiss feelings of shyness or anxiety and encourage your child to go ‘in at the deep end’ but the sad truth is, while this may change their behaviour in the short term, it doesn’t get to the root of what’s going on emotionally for them. If your child is shy, it’s already difficult for them, and extra pressure makes it doubly so.

Comparing your child to others is another big no-no. It can be tempting to point out how confident their friends seem, but this can backfire, causing your child to feel bad about themselves and even more shy. Instead celebrate differences and point out the things that make others unique, as well as what you admire about your child. Acknowledge how important small achievements can be, and how everyone struggles with different things. Your love and acceptance will help them view their own shyness in a new light – allowing them to break free of the ways in which shyness holds them back.

Let your child know that you are on their team and it’s OK to struggle with shyness. Listen to them without judgement and together you can work out what parts of life they need a bit of extra support with. Take your cues from your child: what helps is very personal and varies from child to child. It might help to role-play social situations together, do a ‘dry run’ of a daunting upcoming event or practice your big, most confident voices together. Talking through your child’s biggest challenges and breaking them down into smaller, more manageable chunks can be a really useful exercise – you could draw a comic strip, make a star chart or plan out steps towards progress over the course of a month.

Real bravery is different to how it looks in books and movies. In real life, being brave can mean saying “no” to something you feel obliged to do but really don’t want to – or saying “yes” to something that might inconvenience others. It can mean speaking up in a work meeting or saying “sorry” when you mess up. The same goes for children: the bravest child in the class is often the one who comes last in a race or the one whose voice shakes when they speak.

When children feel understood by the adults around them, they feel more able to strike out on their own, use their voice and be brave. Let your child know that they can take their time and that you are there for them for as long as they need you to be. When a child hears this, it helps them relax, take the pressure off themselves and push themselves in ways that feel comfortable, because they know that you will be kind and understanding, even if things don’t go according to plan or they’re not ready.

Being a kind, empathetic listening ear will help your child grow emotionally strong and resilient. As your child grows, they will be secure in the knowledge that you are on their team and there for them no matter what.

It’s so hard to see your child missing out or shrinking themselves out of shyness, but there’s a lot you can do to support them when you acknowledge their feelings and guide them towards ways to build up their bravery and self-assurance.

Poppy O’Neill has written several books on mental wellbeing for children and adults, including Amazon bestsellers Don’t Worry, Be Happy, You’re a Star and Be Brave: A Child’s Guide to Overcoming Shyness
Find her online at www.poppyoneill.wordpress.com

Jul 13
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dancing tutu

Dance is good for the soul

By dance & Art, fun for children, Mental health
by Lynda Forster
Dance Art Studio

Exactly what benefits can dance classes offer kids? The list is endless and not just about learning a few steps to perform… Apart from the physical elements of helping to keep them fit and active, dance is also proven to benefit their mental health and social skills which is something we should all be focusing on more during these times.

Children always leave a dance class happy and relaxed even if they’ve had an ‘off’ day or they’ve been feeling a little reluctant to join in at the beginning of the lesson. Whilst engaged in the lesson, the movements produce endorphins which channels their negative energy into a positive calm and those feelings of stress and anxiety will soon disappear, so not only are they staying physically healthy they are staying mentally healthy in a fun way, learning a new skill.

It takes time and lots of patience to master new steps. When children listen to music and learn a dance to its rhythms – it stimulates their brain which improves their cognitive abilities. Children are constantly reminded about when they were babies they fell over many times until they could walk properly, they kept practising until they could and this seems to resonate with them. These are coping mechanisms which are valuable life skills.

Feeling healthier both physically and mentally will push them towards great things in the future. Working in a consistent lesson setting will also help your child’s self-esteem grow as they dance and share ideas with their friends and peers. An atmosphere of trust and support is necessary for a dance group – that feeling of support, community and camaraderie is also beneficial towards their mental wellbeing when outside of their normal comfort zones.

So many wonderful friendships can be formed through this physical art form, the emotional connection of creating movement together and sharing ideas is therapeutic. For younger children this will involve something as simple as galloping in pairs, waiting their turn and then both working together trying to win ‘stars of the lesson’. These could be awarded for the happiest dancing smile, the pointiest toes or the best posture, and for older children there are mimes, choreography tasks to encourage expression and creative thinking. Eventually leading them through to having a dance exam partner throughout their grades, this can be for 10 or more years, so having someone to share the same experiences and love is truly magical for them – many of our past students remain friends in adulthood.

Being a dance student certainly keeps them busy and during their tween and teens years they’ll hopefully prefer spending their spare time rehearsing with their network of dance friends rather than slouching around on their phones looking at negative social media posts and constantly comparing themselves to others – so investing in dance lessons certainly has an endless list of positives. For you, seeing your child develop from a preschool ballet and dance movement class through to a young person able to perform ballet en pointe or tap dance and shine on stage is a wonderful journey.

Recent studies suggest continuing dance and exercise during important academic exams such as GCSE’s can help to re-focus, lay down information in the brain and subsequent recall. Teen brains are wired to seek fun and pleasure, so surely if they stop all their fun creative hobbies during these exam periods they will not have the mindfulness benefits that dance provides – yes exam success is very important but a top grade academic record is of no use if your mental health is suffering. It’s about balance and time management which again is another life skill. Many students have told me that having dance helped get them through these exams.

Dance teachers themselves have often danced since they were young children and have followed their passion, they love what they do and have so much to give back, children feed off this positive energy. Dance teachers are normally very good at reading ‘vibes’ by the way their dancers perform in lessons. Unlike academic teachers, a child will often have the same teacher for a number of years, from tot to teen, so they become a stable person in their life and someone they can confide in during difficult times and who can offer support.

Continuing dance lessons online throughout the lockdowns has certainly been richer for many children and young people and although you can never create the same atmosphere as in person lessons, having that familiar connection and social aspect to look forward to certainly helped keep them physically and mentally motivated and kept their interest alive. It’s also given them a new found confidence as they’ve adjusted to solo learning.

Dance Art Studio is located in the Fiveways and Preston Park area of Brighton offering pre-school ballet and dance for 3-4-year-olds and graded ballet, tap, modern theatre dance and street as well as boys only tap and jazz. Exams and performance opportunities. We also hold holiday workshops. www.danceartstudio.co.uk

Jul 11
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dad-and-son-reading

My top five books for little people’s BIG EMOTIONS…

By Education, Mental health, reading
by Sophy Henn
Children’s author

It was reading picture books to my daughter that made me want to create my own. I was in awe of their power to excite, inform, empower and soothe, to convey quite complex messages and emotions in a way that both my daughter and I could relate to, all whilst keeping us entertained. Picture books can be such a brilliant way to start conversations of all sorts – picky eating, feeling good about yourself or even bad moods.

Being little is awesome, obviously, but it can also be quite tough too. There is just so much new stuff all the time! New situations, new people, new emotions, it’s just relentless. And all of these new situations require new responses, there’s so much to work out and then learn from our mistakes. Exhausting! And don’t get me started on the hormones (who knew they started so early? Well, science apparently) and the rollercoaster they take everyone on. Phew. So it’s no wonder all these feelings can sometimes be a lot.

I remember the first time my daughter had a proper shouty meltdown. When it subsided we all stood there shocked and stunned, but I don’t think any of us were as shocked as her. And that is why I believe that reading about these ‘moments’ and emotions is such a great thing. Watching other characters go through these situations affords everyone some perspective, the chance to have a chat about things in a calm way and maybe even have a chuckle about it all.

So after much wrangling, here are my top five books about those BIG EMOTIONS for little people. Enjoy them as a wonderful story or maybe use them to start a conversation, whatever you do I hope you love them as much as I do.

Where the Wild Things Are
by Maurice Sendak
One of my all time favourites. I adore how Max’s mood transports him to the place he needs to go to in order to exorcise his bad mood. After proving himself the wildest of the wild things, Max realises his wild feeling has now gone and been replaced by not such a nice one – loneliness. So he returns home. Sendak perfectly captures that rollercoaster of emotion a bad mood can take you on. Let the wild rumpus begin!

Barbara Throws a Wobbler
by Nadia Shireen
Nadia Shireen, has made Wobblers a physical presence in her wonderful, brand new picture book. I love how you can see Barbara literally wrestle with her bad mood and watch it shrink before her very eyes, once she alters her behaviour. A valuable message for us all! I think children will really respond to seeing a bad mood as an actual character, helping them realise they own the mood not the other way round. And who doesn’t love the word wobbler?

Grumpy Frog
by Ed Vere
Borne out of frustration with all the intolerant voices that seem to shout so loudly at the moment, Ed Vere created Grumpy Frog, who disputes this label by declaring he is actually very happy, but only so long as everything is going his way. When other ideas, suggestions and even colours impinge on his day, things start to get grumpy. But then Grumpy Frog meets a lovely green crocodile! What could go wrong? A great book to start discussions about compromise and empathy.

My No, No, No Day
by Rebecca Patterson
An absolute classic that I have only just discovered. This book takes us on the journey of Bella’s No, No ,No Day. Things start off wrong for no particular reason, and only get worse, right up until bedtime. But then Bella acknowledges her bad day to mummy, and they both hope for a better one tomorrow. A truly relatable story, grounded very much in the everyday but with such a great use of language (ballet is described as ‘too itchy’ – genius!) and such hilarious illustrations it can’t help but make you smile through Bella’s bad mood.

The Best Worst Day Ever
by me!
The idea for this book came from my childhood. When I was little and having a ‘moment’, when things all got ‘a bit much’, I would go for a big, dramatic exit and ‘runaway’. This involved me running to the end of the (not very big at all) garden and hiding behind the shed, convinced everyone would be desperate with worry and truly sorry for making me have a bad mood. I would wait for what felt like hours (probably only about five minutes) and then realise I was bored, probably hungry, felt a bit silly and wanted to go back inside. But after such an exit, such high emotion, it felt like there was rather a hurdle to overcome in order to ingratiate myself back into the house. And this is what happens to my main character Arthur, only his hurdle is a huge, dark forest that has sprung up between him and home during his post running-away pondering. As there is not time to go around it, Arthur must go through it and we follow Arthur’s journey as he meets some characters along the way who help him work through his bad mood, turning a stomp into wiggle, and a huff into a hoot.

I have loved creating this book and my hope it that it is not only enjoyed as a story in it’s own right, but might just gets kids and their grown-ups dancing away the grumps as well!

The Best Worst Day Ever by Sophy Henn is out now published by Simon & Schuster Children’s Books.

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