Out & About Autumn 2021

Out&About wellbeing

EDUCATION AMANDA BAILEY says a new school year is an opportunity to reflect, review and renew

Different stages in the year such as changing seasons, religious festivals and celebrations are occasions that provide a time for ‘fresh starts’. Going back to school is another one of those ‘moments’, often characterised by the smell of new shoes, a carefully- chosen lunchbox and brand-new pencil case. As the summer holidays end and a new school year begins, now is a perfect time to consider how to maintain that sense of emotional balance and wellbeing that a six- week holiday can create as family members share happy and relaxed experiences unfettered by the usual term-time constraints. To ease a successful transition back to school, it is a good idea to create routines which suit your children and family. To foster a calm start to the day, a laminated visual checklist with photos and captions can help younger children stay on track each morning. Maybe start the day 10-15 minutes earlier, as well as packing bags and sorting lunchboxes the night before. Weekly visual schedules keep everyone fully informed, providing a sense of security, supporting emotional regulation and well-being. Include time on the schedule for homework: by identifying it as an important task to be completed, it will also reduce the likelihood of arguments or daily negotiations about home-based school tasks. In the best learning environments, teachers provide appropriately using their knowledge of pupils’ understanding and skills. At home, foster a willingness in your child to show determination as well as resilience. Affirm and encourage these qualities and when something doesn’t work out in the way they wanted or expected, pause and challenging work, ensuring consolidation and progress

O&A AUTUMN 2021 n Amanda Bailey offers a number of bespoke and group courses to help children, young adults and families recue anxiety and increase calmness, visit www.beberkshire.co.uk or send an email to: amanda@beberkshire. co.uk or call/text on 07909502667 21 School Week’, even if it means driving part of the journey, some physical activity in the morning will set everyone up for a successful day. The Vagus nerve is the key player in the calm side of the nervous system and when activated suppresses the hormones that cause heightened emotions; it is the major communication system between the gut and the brain. So, when planning main meals, lunchboxes or snacks there are many foods specifically beneficial for the ‘gut-brain axis’. Omega-3 fats found in oily fish, yoghurt, cheese, grains, nuts, seeds, fruits and vegetables are an excellent choice, as are polyphenol-rich foods like cocoa, dark chocolate and olive oil, which promote the growth of beneficial bacteria in the gut. Tryptophan-rich foods such as turkey, eggs and cheese contain amino acids that are converted into the feel-good chemical, serotonin. Foods high in magnesium, such as bananas, apricots, avocados, pumpkin seeds, cashews, almonds, and peanuts (including peanut butter) are also great for bringing about a feeling of calmness and relaxation. Importantly hydration is a significantly important part of self- care, as research shows; add fresh fruit to water or buy a bottle with motivational markings. A combination of predictable and consistent routines are key to lowering anxiety levels and creates more head space for us to attend to other important parts of our lives, as well as dealing with any unexpected occurrences that we have all become accustomed to in recent times.

acknowledge your child’s emotion, before allowing time to reflect, learn and grow. Remember to include time for self-care. Take time out to calm the heart rate, relax and quieten the mind, device-free. Learn to control the breath, by practising deep nasal breaths, engage in activities that relax you: look through photos of special events, be creative together, cook and eat together, walk, watch a film or listen to music. holidays, but a good night’s sleep before school brings great benefits, so gradually and incrementally move bedtime back to ‘term time’ routine in the last 7-10 days of the holidays. Each child’s sleep patterns will vary – some children need to be totally exhausted to sleep, while others need to relax and unwind for sleep. Walking, scooting or cycling to school provide obvious physical benefits, but is also great for mental well-being. Movement activates the Vagus nerve and production of ‘happy chemicals’ (endorphins), as children connect with the outdoor environment and family members. Don’t wait for the annual ‘Walk to Bedtime routines are often abandoned over the summer