Northern Ireland’s children face the second of three AQE tests this Saturday, as they prepare for the next phase of their school journey – the post primary transition.
Friend of Action Mental Health, Consultant Psychiatrist Dr Phil Anderson has offered helpful information on helping our young people to deal with the stress of the pivotal exams.
Consultant in Child, Adolescent and Forensic Psychiatry with the Forensic Child and Adolescent Mental Health Service for Northern Ireland, in the South Eastern Health and Social Care Trust, Dr Phil said: “In any part of life, the key to managing a problem is truly understanding what the nature of the problem is in the first place. This is no different to young people facing the problem of stress. Stress is widely understood as ‘bad’ and ‘something to be avoided’ but stretching ourselves beyond comfortable limits, whether playing sport or sitting an exam, will not always feel nice, but our development as a person and our abilities cannot happen any other way,” he says.
“Avoiding stress does not really work and in the end is not really possible. Similar to how a vaccine helps our immune systems to prevent us becoming ill from harmful pathogens, stress is known to have an inoculating effect. Research shows that young persons who manage to overcome life’s challenges will develop higher levels of resilience.
“We need to properly understand the benefits of day-to-day stress ourselves and be careful about how we communicate this to young people. How they understand stress has been shown to have important effects. Young persons with a positive view on stress have been demonstrated to outperform those with a more negative view.
“Mindfulness can be an effective way of gaining better understanding and control of our stress. It is the process of bringing focused attention to experiences occurring in the present moment. A large volume of research has demonstrated the benefits of mindfulness in developing our emotional resilience.
“Children can learn to pay focused attention and help regulate difficult emotions even in the most difficult challenges life can throw our way. There are a variety of ways of exploring this with young people, with many methods to be found online.”
This week, as part of the #CovidWellbeingNI partnership, we have been looking at the stigma that often surrounds mental health.
Education and awareness lie at the heart of normalising mental ill-health and combating the stigma experienced by many people. At Action Mental Health we believe that to tackle stigma, we need to start young! A large part of stigma is borne out of ignorance, and education is key to tackling this. Sharing experiences of mental health helps to stop feelings of shame and embarrassment. Promoting and encouraging children and young people to see out support when they need it, helps them on their journey to recovery. We also believe that training those who work or frequently interact with children and young people also helps to quell stigma, by equipping them with the facts around mental health and stigma, and providing them with the knowledge to identify, converse and signpost.
Michael from AMH MensSana delivering our Healthy Me programme to primary school children.
In Northern Ireland, Action Mental Health’s MensSana service is helping to build mental resilience among its children, young people and adults.
Through a variety programmes, children and young people are being taught mental health awareness in schools, plus impactful ways of sidestepping the stigma to ask for help if they need it.
In primary schools, children can learn how to overcome stigma attached to mental health through the Healthy Me series of projects. Little Healthy Me is for p1-p4 and Healthy Me is for p5-p7. We also offer Healthy Me tailored for Staff and parents.
Our new programme Healthy Heroes is for p7 children and focuses on the transistion between primary and post-primary school.
Provoking Thought is our programme for post-primary young people and can be delivered in schools or community settings. One Northern Ireland teacher whose secondary level school has participated in MensSana’s Provoking Thought programme has been engaging with Action Mental Health for a number of years to help stamp out the stigma surrounding the issue of mental health.
The teacher said the course contents has not only helped the school body from feeling ‘overwhelmed’ by mental health issues, it has also been vital in helping to smooth the milestone transition from primary to secondary school level.
“As well-being co-ordinator of a large school, it was sometimes overwhelming to know how to support the young people, as well as the staff. Hugh Roarty, from Action Mental Health’s MensSana team was able to set up zoom session for both pupils and staff, which proved really useful and feedback was excellent,” she said.
“We have used his presentations in person for several years now and the AMH team always provide fabulous “Provoking Thought” workshops. These have helped our new Year 8s with the transition from primary to secondary education, and also helped with the mental health awareness in senior school. We are even having bespoke programmes during our “Well-being Week” at the start of December.”
Provoking Thought is delivered in Post-Primary Schools
Colette from the AMH MensSana team with staff & pupils from St Mary’s Grammar
For more information on the variety of AMH MensSana courses available for Northern Ireland’s children and young people visit here.
The Covid Wellbeing Hub is packed full of useful resources and sources of support. You can visit the hub by clicking here: https://covidwellbeingni.info/index.html.
This week, as part of the #CovidWellbeingNI partnership, we have been looking at the stigma that often surrounds mental health.
For employees, mental health struggles often manifest as lack of productivity. Even if they’re showing up for work, they may be hiding their conditions due to stigma and not seeking treatment. At a time when people are at their most vulnerable and most in need of help, stigma prevents them from reaching out.
So what can we do about it?
Workplaces can foster an environment where employees and employers speak openly about mental health. It is important to educate your staff and promote a supportive and understanding workplace, free from stigma.
How can we help?
AMH Works – Action Mental Health’s mental health training and consultancy service, work with some of NI’s and the UK’s leading organsations. Our programmes teach the skills needed to support and maintain healthy resilient workplaces for every level of employee. Our programmes have a proven positive impact on health and wellness, reducing sickness absence and helping to make your workplace a place which actively values and supports people on their journey to postive mental health. AMH Works also offer support on identifying training needs, employee wellbeing and stress audits and mental health and wellbeing related policies
AMH Works promote the mindful manager model – a unique and simple tool that can be used to support employees with their mental wellbeing and direct both the individual and their employer to local support should they need it.
The Mindful Manager Model:
Listen – have increased awareness of mental health
Ask – have the confidence to discuss mental health with employees
Signpost – be able to direct the employee to local support should they need it.
Support – Be able to identify ways to support employees experiencing mental ill health
What can employees do to help combat stigma?
Find out the facts about mental health and mental ill-health – take part in mental health awareness training
Have positive conversations about mental health with colleagues.
Learn how to recognise stigma and challenge it when you see it.
Put yourself in the shoes of someone who is experiencing stigma; it’s important not to define or judge someone by their health problems but to see them as individuals.
The Covid Wellbeing Hub is packed full of useful resources and sources of support. You can visit the hub by clicking here: https://covidwellbeingni.info/index.html.
Today – Friday 19 November – is International Men’s Day and is a focus on men of all ages, in all their diversity. It’s about our fathers, partners, brothers and friends and this year highlights the importance of making a positive difference to the well-being of men. It’s also a time to focus on the very real problems men face such as isolation and high rates of male suicide.
Our Men’s Sheds are an active part of their local communities, welcoming men from the age of 50 and upwards to be part of something special. AMH Men’s Sheds are popular venues for support, socialising, learning and leisure. The hubs help its members pool resources and ultimately give back to the local community through a range of services, including the sale of a variety of products they hand-craft during sessions.
Creating clock faces at Men’s Shed Downpatrick
We asked the ‘Shedders’ themselves what makes Men Sheds so effective in keeping them mentally healthy and why they keep coming back. Here’s what they said:
“It’s like a youth club but for old guys”
Tools out at Men’s Shed Downpatrick
“There’s always something to do here that you can get involved in it takes you away from things which is good”
Creating a planter at Men’s Shed Downpatrick
“We can just sit and talk things over it’s very relaxed atmosphere”
Archery at Men’s Shed Downpatrick
“I enjoy the yoga and the ceramics”
Mens Shed Downpatrick
“There’s always someone here to help you no matter what’s going on”
A walk with Men’s Shed Downpatrick
“I come here on Mondays for the willow weaving it’s a great way to start the week”
Creating a bench at Men’s Shed Fermanagh
“It gives me somewhere to come and something to look forward to”
Emma Mullen, President Newry Chamber of Commerce and Trade, Oonagh Magennis, Vice Chair Newry, Mourne and Down District Council and Rachael Power, AMH Works Manager, Action Mental Health help launch the NI Workplace Health & Wellbeing Conference.
Newry Chamber of Commerce and Trade have launched their first ever NI Workplace Health & Wellbeing Conference. The new event will take place on Tuesday 30th November 2021 (8am to 12.30pm) at the Canal Court Hotel & Spa, Newry. It will include keynote speakers, case studies and an exhibition space.
The event is supported by principal sponsors Newry, Mourne and Down District Council and Action Mental Health. It is open to organisations of any size from across NI, not just the Greater Newry area.
Emma Mullen, President of Newry Chamber of Commerce and Trade said, “Businesses and their employees have experienced an extremely challenging last 18 months due to the Covid-19 pandemic. This has had a negative effect on the physical and mental health of many of our citizens. We feel now is the right time to help local employers to come together, share best practice and help them develop effective health and wellbeing strategies for their workplaces.
The conference will include expert speakers from specialist organisations and local employers who are leading the way with their programmes. We are looking forward to keynote addresses from Nicola Connolly Byrne, Founder of I AM Positive Mindset and John Ryan, Founder & CEO Healthy Place to Work, Rachael Power, AMH Works Manager, Action Mental Health and David Babington CEO Action Mental Health. NI Chest Heart & Stroke will present on their Work Well Live Well programme.
We are extremely grateful to our sponsors Newry, Mourne and Down District Council and Action Mental Health. Without their support we could not run this, not to be missed, conference”.
Oonagh Magennis, Vice Chair of Newry, Mourne and Down District Council said, “We are delighted to support Newry Chamber of Commerce and Trade with this important initiative. As a council one of our key objectives is to improve the lives and livelihoods of the people who live and work in this region. It is important that we work across all three sectors, public, voluntary and private, to share what works best to support employees.
Rachael Power, AMH Works Manager, Action Mental Health, commented “AMH are delighted to be sponsoring this important conference and to be working with Newry Chamber of Commerce and Newry Mourne and Down Council to support local business. We are thrilled to see employers in the Newry area taking such a proactive approach to the mental health and well-being of employees and we look forward to working with them in the future.” The NI Workplace Health & Wellbeing takes place on Tuesday 30th November. To view the event programmme, full speaker line up and to book your FREE place, click HERE.
AMH Works provides workplace mental and emotional well-being consultancy supported by a range of specialised employee programmes, proven to improve workplace well-being across organisations. For more information click here.
This Anti-bullying week we’re focussing on some of the services that help support children in a range of ways, including if they are victims of bullying.
Provoking Thought is one project which helps secondary-age children negotiate their way through the difficult years from 11 to 18 and beyond, until 25 years of age, within community groups.
Provoking Thought looks at aspects like ‘what is bullying’ and questions likes ‘what is friendship’ and what makes up a good friendship. This is designed for young people to look at their relationships and evaluate if their friendship is good for them.
The project looks at the question of why people bully others and the symptoms of bullying and its mental health impact- on both the victim and the bully.
Provoking Thought looks at how bullies can e supported by helping them to identify those around them who they can turn to for help.
It also teaches young people what they can do the help themselves if they find that they are victims of bullying.
Provoking Thought also helps young people reflect on their online and social media behaviour, examining cyberbullying. It encourages young people to think twice before they comment and whether it’s a helpful thought they intend to share publicly.
Provoking Thought places a great emphasis on identifying people who are there to help and also on coping skills, focusing on the principles of the Five Ways to Well-Being to help illustrate ways of coping with bullying they may encounter.
Reflecting on the five ways – Connect, Give, Keep Active, Take Notice, Keep Learning- Provoking Thought encourages pupils to ‘Connect’ with good and trusted friends. It also encourages them to ‘Give’ themselves a detox from social media and to step away from it for a while, especially if they are experiencing cyberbullying.
Provoking Thought workshops are available to 11-25-year-olds and their key contacts and can be delivered in schools, youth clubs and community groups. (Can be delivered to 25+ also)
The aim of the workshop is to support young people/people and their key contacts in the area of mental and emotional wellbeing through a range of activities that are tailored to suit group needs. The workshops aim to be young people friendly, positive, interactive and informative. The workshops are designed to explore issues and facilitate discussion around issues of mental and emotional wellbeing.
Help your child de-stress with these simple breathing exercises. See our helpful videos below.
The transition from primary school to secondary is a difficult path for young people to tread, in many respects. Tackling GL and AQE tests can prove especially challenging and stressful for some children.
But in times of uncertainty presented by the continuing pandemic, it is no surprise that ten and eleven year olds across the country who are facing the tests – and their parents – are feeling extra stress around this particular milestone.
The possibility of catching the virus, getting sick or having to isolate in the precious final weeks up to the first test – with the GL taking place on November 13 and a follow-up supplementary test on December 11 – means tensions are understandably high among some children.
It also means that for those taking both the GL and AQE, which take place on November 20, 27 and December 4, anxiety about the chance of disruption to studying and physically sitting the tests could last over a prolonged period from the first to the final exam.
In light of all these pressures our young people are facing Action Mental Health is offering parents advice on how best to help them cope with exam-related stress. When we feel stressed, scared or nervous our body responds by releasing stress hormones, including adrenaline and cortisol. These hormones cause increases in heart rate, muscle tightening, blood pressure and a quickening of breath. These physical changes increase stamina and make you more alert, preparing you to either fight or flee from the situation you face.
Experiencing these physical changes before and during an exam is normal and sometimes they can actually make us feel motivated to achieve, more alert, confident and enthusiastic. Stress, however, becomes a problem with it begins to make us feel tense, nervous, anxious, aggressive and panic-stricken. If severe or prolonged, stress can impair concentration and performance.
Symptoms of excessive stress include headaches, dizziness and stomach upset and a preoccupation with thoughts of exams and inability to relax. Children may withdraw from friends, family and hobbies and suffer constant tiredness due to problems sleeping.
Some may experience a loss of appetite or over-eating, while some might even be plagued by a general, negative outlook and become aggressive and short-tempered. In extreme cases, some children feel so low and desperate that they don’t want to go to school, feel like running away or succumb to self-harming.
Minimising exam stress
Develop a realistic revision timetable by making a list of the subjects they need to focus on. Feeling prepared and organised can reduce stress;
During exam time it is important to manage time properly. Try to help your child maintain a healthy balance between practice papers and other activities they enjoy. Long periods of continuous study can overload young brains, so remember to build regular breaks into revision schedules and be mindful that the average attention span lasts around 20 minutes;
Engaging in some form of physical activity during the break is a good way to reduce anxiety levels and help them relax;
Remember everyone revises differently so compare how efficient they are at different times of the day and use different study methods, from practice papers to spelling drills and maths quizzes in the garden;
Ask for help from their teacher if there are things you don’t understand.
Always offer encouragement and support – praising and encouraging their efforts and achievements can be motivating and demonstrates your support for them;
Try to keep things in perspective and encourage them to do the same – remember that exam results are not the only indicator of a young person’s capabilities.
According to Action Mental Health’s MensSana service – which delivers specialist mental health and resilience-building programmes for children of this age – a great emphasis should be placed on finding balance.
Karen Hillis, AMH MensSana Project Manager, reiterated: “Children should revise in short bursts and within realistic timetables, taking regular movement breaks or exercise, and always being mindful of different learning styles. It is advisable that parents praise rather than apply pressure and to create suitable and calm environment in which to study, without distractions.”
The night before
On the night before each exam, you can help lessen your child’s anxiety by ensuring they get organised early, having their school uniform, permitted stationery and test entrance ID all ready for the morning.
Then, do something the child enjoys most, like watching a movie, followed by a bath and hot chocolate before getting to bed at a reasonable time – a good night’s sleep will reduce stress!
On the morning of each test, leave plenty of time for breakfast and getting to the test venue on time.
Breathing exercises – like those highlighted in the following video – might be an additional way of calming those frayed nerves.
And remember, ‘Working hard is important but there is something that matters even more: believing in yourself’ – Harry Potter and the Order of the Phoenix, by JK Rowling.
These tips, created during this year’s Children’s Mental Health Week, can help your child every day of the year.
Action Mental Health (AMH) is encouraging people across Northern Ireland to consider supporting the charity’s vital work in a very special way – by leaving a gift to AMH in their Will.
AMH’s friends old and new can leave a legacy of hope for future generations of people across Northern Ireland by taking this very important step.
One in five of us will experience a mental health problem at some point in our lives, and now, more than ever during these uncertain times, AMH is planning for the future of its vital services to support local people.
It’s really simple to include Action Mental Health in your Will and there are different types of gifts you can gift to the charity. There is a Residual Gift, otherwise known as a share of your estate which can be gifted to Action Mental Health; a Pecuniary Gift or cash sum of any amount; or a Specific Gift, such as property, jewellery, or any other items of worth.
Your gift to Action Mental Health will make a positive difference to mental health in Northern Ireland.
Action Mental Health is also delighted to be supported by the free online Will Writing service from Bequeathed and Will To Give, which will both take you through all the necessary steps and options for writing your Will, including options to pay a fee for additional legal support and guidance, if needed.
