Top 10 Tips

Over our 10 years of working with young people and families, we have developed techniques and a level of expertise in areas of mental health and well-being. As part of our commitment to promoting mental health and well-being knowledge and support to the wider community we want to share some of this knowledge so have produced a series of Top 10 Tips cards – for both young people and parents/ carers on some of the most common issues we know our learners have faced. 

The cards were created as part of our 10th anniversary celebrationns – please contact us if you’d like more information or to buy your own set of cards. Take a look at some of these below. 

 

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Young People

We have created 10 cards designed especially for our learners and students – these are:
 
 
  • Inclusion Top Ten Tips on how to stay healthy and active
  • Inclusion Top Ten Tips on how to cope with exams and/or stress
  • Inclusion Top Ten Tips on Sleep
  • Inclusion Top Ten Tips on managing anxiety
  • Inclusion Top Ten tips to stay safe out and about
  • Inclusion Top Ten tips for self soothe
  • Inclusion Top Ten tips for building confidence
  • Inclusion Top Ten life skills to learn
  • Inclusion Top Ten tips for internet safety
  • Inclusion Top ten tips for coping with low mood

Parents and Carers

We also want to support our parents and carers and have created a set covering:

  • Inclusion Top Ten ways to support your child getting into school
  • Inclusion Top Ten ways to support your child to sleep
  • Inclusion Top Ten ways to support your self-care
  • Inclusion Top ten tips on supporting your child about LGBTQ+ 
  • Inclusion Top Ten ways to reassure your child
  • Inclusion Top Ten tips for internet safety
  • Inclusion Top Ten tips to support your child during exams
  • Inclusion Top ten tips for coping with low mood (parent version)
  • Inclusion Top Ten Tips on How to support your child with healthy eating
  • Inclusion Top Ten Tips on How to build or maintain a happy relationship with your child

 

Take a look at some examples below

Inclusion Hampshire Top Ten Tips for Sleep

Sleep is vital for our mental health and well-being – take a look at our top tips to help you get a good night’s sleep.

  • Have a routine, with established bedtimes and wake up times – even at the weekend
  • Create a quiet and calm environment with no distractions
  • Make sure the room is dark enough – use black out curtains or an eyemask if needed
  • Make sure the room is the right temperature – being too hot or cold can stop us sleeping
  • Switch of electronic devices ( so phones, games, tablets) at least an hour before bed time
  • Avoid doing school work or gaming on your bed – make it a space just for sleep.
  • Use a calming room or pillow spray – lavender and chamomile or particular good for this
  • Have a notebook and pen beside your bed to write down any thoughts or worries that might be stopping you sleeping
  • Avoid sugary snacks and drinks or anything with caffeine in before bedtime
  • Open your curtains in the morning to let natural light in – this helps to reset your bodyclock

 

 

Inclusion Hampshire Top Ten Tips to stay safe out and about

  • Make sure your phone is charged and carry a power bank especially if your phone is prone to running out or you are going to use it a lot.
  • If you are out at night make sure you wear clothes you can be seen in, not dark clothing
  • Make sure someone you trust can access your location through your phone, use an app like ‘Life 360’ or ‘Find My’ on Apple
  • Carry some spare cash in case of emergency, think about storing it somewhere other than your wallet such as in your phone case or lanyard
  • Check public transport routers and any closures before you go so you know how to get home
  • If a situation is starting to escalate or someone is getting angry or aggressive just leave
  • Learn the ‘What 3 words’ for your home address and use the app or website to find the ‘What 3 words’ for your location
  • If you have medical needs or allergies find a way to let people know this, either a bracelet, dog tag necklace or under your contacts on your phone.
  • Only use reputable taxi companies or Uber, not unlicensed taxi companies
  • Keep yourself well and healthy: wear suncream, wear a hat, warm clothes if it is cold, a coat if it is raining, weather appropriate clothing.
  • Make sure you have enough to eat and drink.