Paediatrics - Wellbeing pack - Salford Children's Epilepsy Team

What is mental wellbeing?

Mental wellbeing does not have one set meaning. We might use it to talk about how we feel, how well we are coping with daily life or what feels possible at the moment.

Good mental wellbeing does not mean you are always happy or unaffected by your experiences, but poor mental wellbeing can make it more difficult to cope with daily life.

How to improve your mental wellbeing

There are lots of things we can try to take care of our wellbeing. This includes:

• Relaxing and reducing stress
• Finding ways to be creative
• Connect with others
• Be physically active
• Spending time in nature
• Ensure adequate sleep

It is not always easy to start caring for your wellbeing. You might find it helpful to:

• Only try what feels comfortable
• Give yourself time to figure out what works for you, going at your own pace
• Take small steps. Pick one or two things that feel achievable at first, before moving on to try other ideas

Eating Well

Having a balanced diet is an important part of maintaining good health and helping you feel your best.

Through the teenage years, the body goes through physical changes that need to be supported by a healthy balanced diet.

You should eat at least 5 portions of a variety of fruit and veg every day. This should make up about a third of what we eat.

Important nutrients are Iron, Vitamin D and Calcium.

Don’t skip breakfast – this will not help weight loss and affects concentration during the day.

Cut down on fatty, sugary snacks – try and avoid foods high in calories and swap for healthier snacks.

Stay hydrated – aim to drink 6-8 glasses of water or low-fat milk a day.

For more information scan the QR code below.

Physical activity and mental health

What is physical activity?

Being physically active means sitting down less and moving our bodies more. Many people find that physical activity helps them maintain positive mental health. This does not have to mean running marathons or training every day at the gym. There are lots of things you can do to be a bit more active. Start gently and build it up!

Mental health benefits of physical activity

• Better sleep
• Happier mood
• Improved self esteem
• Improved stress management
• Connecting with people

Home based activity

• Online exercise sessions
• Dancing
• Cleaning/chores
• Active computer games
• Chair based activities

Outside/gym-based activities

• Walking with friends
• Joining a gym or team
• Cycling
• Swimming
• Exercise classes/yoga etc.

Improving Motivation

Choosing an activity you enjoy, is more likely to result in lasting habit change.

Exercising to music, exercising with others, signing up to an event and raising money for charity can all help motivation and maintain regular activity.

The importance of sleep

Do you want to know how you can get better sleep?

We care about your sleep and so should you! It helps you to concentrate, gives you energy and might even make you look and feel better! So here are some of our top tips to getting a better night’s sleep.

Routine Routine Routine

Bedtime routines aren’t just for young kids! Everyone benefits from having a routine in the run up to bedtime – even your parents. Try and do the same things at around the same time each night – even at weekends – so that your body has time to prepare for relaxation and sleep.

Turn off the tech

In the hour before bed, screens should be a no go! We understand it can be hard to turn off your devices, especially if you’ve been revising all night and want to chat with friends or even unwind with a game. Remember, the blue light does suppress melatonin, and you will feel less sleepy.

Time for bed

The perfect sleep environment is cool, quiet, dark and clutter free (yes, it's time to tidy away the mess!). You need a comfortable bed, a supportive pillow and nice bedding. Think about the decor and where possible, keep electronic devices out of the bedroom.

Evening munchies

Got the urge to snack? Resist the sugary snacks and instead choose a handful of almonds, a banana, oatmeal, cherries, sugar free cereal as well as anything dairy - it's a myth that cheese gives you nightmares!

Cut out the caffeine

Fuelling yourself with energy drinks or coffee will make it harder to nod off. Caffein can influence how long it takes you to fall asleep, duration and quality. It's hidden in lots of products that we might associate with bedtime, such as hot chocolate. Avoid them in the evening before you go to sleep.

Work it!

Haul your bum off the bed, drag yourself away from social media and grab your trainers. Go for a run, walk or cycle. Get your
family or friends involved too. Exercise is really good for sleep (not too close to bedtime) and your mental health.

Let there be light!

If you need to get over that groggy, disorientate and tired feeling in the morning, get exposure to the light first thing!

Open your curtains as soon as you get up and if possible, get outside into the natural daylight, it helps to strengthen your body clock.

Relaxation

Relaxation and mindfulness exercises can be really useful in looking after yourself when you are stressed and worried. Whether you do this during your bedtime routine, or once you're in bed. Pick something that really helps you to feel calm and content.

For more information visit www.teensleephub.org.uk

Relaxation exercises – give them a try!

• Breathe in for 4 seconds. Hold for 7 seconds. Breathe out for 8 seconds. Repeat 4 times
• Breathe in through your nose. Make a big sigh and drop your shoulders down, as you breathe out through your mouth. Repeat 4 times
• Breathe in slowly and count 1, 2, 3, 4. Breather out slowly and count 4, 3, 2, 1. Repeat 4 times

Write 1 or 2 words about you are feeling. Use a notebook, art box or mood journal and draw a heart or star for yourself - write 3 kind words or messages to yourself. Remind yourself that no matter how difficult things feel, you are not alone.

Draw a heart or a star for someone else who is feeling like you do and write 3 kind words for them too - you can do this for as many people as you like.

5, 4, 3, 2, 1

• Name 5 things you can SEE
• Name 4 things you can TOUCH
• Name 3 things you can HEAR
• Name 2 things you can SMELL
• Name 1 thing you can TASTE

Finger Breath Breathing

Spread one hand out - like the picture.

Use the index finger of your other hand to trace round each finger - breathe in slowly through your nose. As you trace down each finger - breathe out slowly through your mouth.

Repeat until you feel calm.

Imagine 3 months from now ...

Draw/write what could be different, what challenges you will have faced, what positive changes you want to make.

Focus on things that are possible to achieve; like being prepared for an exam, making a new friend, starting a new hobby.

If it is too far to think that far ahead, start by thinking about next week, or next month.

We hold tension in our bodies when we are under pressure, feeling stressed or feeling anxious.

Draw the outline of a person and add where you feel stress and anxiety in your body – that may be butterflies in your tummy, legs feeling weak, heart beating fast etc. Draw how it feels in each part of your body.

Let go of any tensions by clenching and unclenching your hands, shoulders etc, stretching, doing yoga or dancing.

Practice gratitude

Practice gratitude by keeping a Gratitude Journal or recording happy memories in a Memory Jar.

This needs to be practiced regularly to get the hang of it and notice the benefits. Practicing gratitude can be very powerful at building positivity.

My meaningful activities

When we feel low in mood, it can be difficult to plan activities or know what we can do to help us feel better. By creating a list of
meaningful activities, it is much easier to choose something to do and plan to do it.

Here are some ideas which you might want to put on your list. The most important thing is that this list is yours and should be full of the things that YOU enjoy doing.

• Draw or create something
• Go for a walk/jog
• Play a game
• Watch favourite movie/TV show
• Take a relaxing bath
• Do some yoga
• Play with a pet
• Read a book
• Video call/chat with a friend
• Bake a cake
• Meditate
• Lie in the sunshine
• Listen to music
• Play an instrument
• Make a meal
• Write in diary/journal
• Go to the cinema
• Go swimming
• Meet with friends
• Go shopping
• Make new friends
• Start a new hobby
• Knit/crochet
• Take a dog for a walk
• Make a healthy snack
• Do some exercise
• Spend time with family
• Visit somewhere new
• Go to the beach
• Go out for a meal
• Have a hot chocolate with a family member
• Visit family
• Make a gift for someone
• Go on a bike ride
• Take some photos
• Go for a picnic
• Do some colouring
• Play some football
• Watch a sports game
• Join a group/class
• Rearrange/organise my room
• Do some gardening
• Go to the park
• Go somewhere new with family
• Write a book/poem/short story
• Plan a trip
• Do a jigsaw
• Dance or sing
• Get dressed up nice

Try to make sure your list has a good mixture of different activities (for example, make sure there is a mix of things you can do with others and also those you can do alone, things that need more planning). This way, you will always have something you're able to do.

www.weheartcbt.com

Drugs and Alcohol

It is not uncommon for teenagers to try drugs or drink alcohol in their teenage years. Having epilepsy means that this carries a greater risk to your health and safety.

Alcohol and recreational drugs can interfere with medication and can increase the chances of you having a seizure. Having a plan or strategy to deal with peer pressure should this situation arise is worth preparing.

Other sources of help include:

Sex and contraception

Pregnancy needs to be planned and therefore contraceptives are essential. The contraception that will work for you depends on which epilepsy medication you are taking. You must seek advice from a medical/family planning practitioner.

LGBTQ+ Resources

Getting Support

Look for NHS Rainbow badges: these are worn by staff who have pledged to reduce inequalities and provide support to LGBTQ+ people.

Take someone you trust with you to appointments. It can be helpful to have another person listening and supporting you during health treatments or tests. Epilepsy Action has lots of options to get in touch for support and advice.

There are lots of people you can talk to if you have questions or need support.

Some of these are listed below. You can also speak to your healthcare team.

Mermaids UK

Mermaids provide a helpline aimed at supporting transgender youth up to and including the age of 19, their families and professionals working with them.
Phone: 0808 801 0400 (Monday to Friday, 9am to 9pm) or Email: info@mermaidsuk.org.uk
Website: www.mermaidsuk.org.uk

The Proud Trust

Support for LGBT+ youth through youth groups, national and regional LGBT+ youth work networks, the LGBT+ Centre in Manchester, as well as training, events and resources.
Phone: 0161 660 3347 for more info (Monday - Friday 9am - 5.30pm, plus emergency calls on weekends)
Email: info@theproudtrust.org
Website: www.theproudtrust.org

WUU2

Provide a safe space for Lesbian, Gay, Bisexual and Transgender (LGBT) youth. Young people can get involved in activities including trips, cooking, arts and crafts.
Phone: 0161 603 0703 for more info.
Website: www.wuu2.info

T & Toast

Youth Group: Salford's trans youth group is a monthly safe space for trans and non-binary young people, providing a welcoming and safe place to engage with other trans and non-binary people in discussions on trans-specific issues, play games, take part in activities and become a voice for trans young people in Salford.

Parent/Carer Group: a supportive group for parents and carers of trans and non-binary young people, providing a safe space to discuss any questions or concerns you may have with experienced staff and parents.
Both groups meet monthly - on the 3rd Sunday of every month, 1.30pm - 3.30pm.

For more information: LGBT@salford.gov.uk

Salford LGBTQ+ Youth Groups

Salford Youth Service support 4 youth groups across the city for young people aged 13-17 years who identify as LGBT or who are questioning their sexuality and/or gender.

The groups run 4 times a week, Monday to Thursday as follows:

Monday @ Bridgewater Youth Centre, Little Hulton 5.30pm – 8pm
Tuesday @ the Castle Community Centre, Eccles 5.30pm – 8pm
Wednesday @ The Deans Youth Centre, Swinton 5.30pm – 8pm
Thursday @ The Beacon Youth Centre, Charlestown 5.30pm – 8pm

The groups provide an opportunity for young people to socialise, make friends and take part in lots of events like Pride, IDAHOT, LGBT history month and go on trips and visits.

Young people receive support from staff and peers looking at LGBT related issues. The group is a safe place for young people to explore their identity which can help them discover who they want to become.

For more information please email: LGBT@Salford.gov.uk

Other resources which you may find useful are:

Ditch the label
www.ditchthelabel.org

The be you project
www.thebeyouproject.co.uk

FFLAG
www.fflag.org.uk

LGBT Foundation
www.lgbt.foundation

More wellbeing resources

Kooth
Kooth is a national free online counselling service for young people. You simply sign up by selecting where you live and create a log in.
www.kooth.com

YoungMinds
An independent charity with a text line for support from a trained volunteer.
www.youngminds.org.uk

Childline Calm Zone
Breathing exercises, activities, games and videos to help you manage stress.
www.childline.org.uk/toolbox/calm-zone/

The Mix
The Mix is the UK's leading support service for young people. We are here to help you take on any challenge you're facing - from mental health to money, from homlessness to finding a job, from break-ups to drugs. Talk to us via our online community, on socials, through our free, confidential helpline or our counselling service.

https://www.themix.org.uk/

Parents and carers
This website allows parents (and professionals) to search for self- help resources themselves:
http://youthinmind.info/py/yiminfo/ StartInform.pycountry=uk&language=euk

If things feel too hard

DO NOT panic. It is completely normal to feel sad and overwhelmed sometimes.

When too many problems face us AND we feel sad, it can feel like it is impossible to ‘get through’ and feel normal again.

You are strong enough to face it all, even if it does not feel like it right now! When you feel like this, you need help and support. If an emergency, phone 999 or attend your local A&E.

Please get help early and tell someone you trust if you feel you are in crisis and can no longer cope.

The following websites all have crisis lines for emergency support and many are 24 hours:

• Childline
• Samaritans
• CALM
• Papyrus