Held Health, London (2025)

02/04/2024

The "Pink Bubble Exercise" is a gentle technique designed to help children acknowledge, process, and release emotions that may be troubling them. Let's dive into the steps:

1. Find a Comfortable Spot: Encourage the child to sit back, relax, and rest their hands gently on their knees.
2. Close Your Eyes, Take a Breath: With eyes closed, take a few deep breaths to centre and calm the mind.
3. Visualize the Emotion: Think of a disappointment or any bothersome feeling, and imagine placing it inside an airy, light pink bubble in your mind.
4. Watch It Float Away: Observe as the pink bubble, carrying your troubling feeling, floats away into the distance.
5. Wave Goodbye, Wish it Well: As the bubble drifts off, wave goodbye and send it off with positive wishes.

The beauty of this exercise lies not just in its simplicity but in the conversations it sparks. Children are encouraged to identify and communicate emotions that trouble them, reflecting on the experience of letting go and the relief that follows. Teachers and parents can support deeper conversations by asking- How does it feel to release a bothersome feeling? How did you feel when you were sending it off with positive wishes? Is there anything else you feel ready to let go?

Not only does the Pink Bubble Exercise offer a method for children to manage their feelings, it also embodies a valuable lesson in self-care and compassion. By acknowledging their feelings and consciously releasing them, children learn emotional self-care. Moreover, as they wave goodbye to hurt feelings and send them off with kind wishes, they practice both kindness towards themselves and others.

Let's encourage our children to float their troubles away, one pink bubble at a time. 💖✨

04/03/2024

It's Mindfulness Monday again! 🌟 This week, we are discussing the "mindful heartbeat exercise".

This exercise helps children become more aware of their bodies and emotions by allowing them to focus on their internal physical and emotional sensations. By tuning into their heartbeat, children are encouraged to pay attention to the sensations in their bodies and become aware of how they change in response to different emotions and experiences. Once they have tried tuning in and noticing changes in their heartbeat due to physical activity (as described below), you can encourage them to check in with their heartbeat at times of stress and relaxation.

This exercise can help children understand the connection between physical activity and their heartbeat and the calming effect of focused breathing.

Here's how it works: Ask your child to stand up and jump, run, or dance for about 30 seconds to a minute. Some children like to have a timer for this. Then, have them stop and place their hand over their heart to feel their heartbeat. Ask them to close their eyes and take a few deep breaths as they focus on the sensation of their heartbeat. If your child needs a prompt to help them focus their attention, ask them to count their heartbeat, ask them to tell you when they notice their heartbeat slowing down, and talk about how taking deep breaths affects their heartbeat.

It's a simple yet effective way to introduce mindfulness to kids, and it can easily be incorporated into their daily routine, e.g. in the car to school after the morning rush, after lunch break at school or before going to sleep.

22/02/2024

There's something magical about re-watching our favourite films and TV shows. Like a cosy blanket of nostalgia, they wrap us up in familiar and comforting emotions. 🍿✨

For me, diving back into 'The Lord of the Rings' is like revisiting special moments spent with my grandparents. And then, of course, there's 'Forrest Gump.' Whenever I need to feel a little more human, to embrace the laughter through tears, this film is my go-to. 😢❤️

Rewatching films can also be beneficial when it comes to supporting a child's mental health. As they grow, the familiarity of a favourite film provides a stable touchstone amid the whirlwind of new experiences and learning. In times of stress or change, the predictability of a well-loved film can offer a sense of security and normalcy.

Also, revisiting these stories allows children to explore complex emotions and situations from a safe distance. Movies that tackle themes of friendship, perseverance, and courage, like 'The Lion King' or 'Toy Story', give children relatable examples to help them navigate real-life challenges. The characters' journeys can prompt discussions about resilience, empathy, and the importance of support from friends and family.

Watching these films together also strengthens the parent-child bond. It's an opportunity to share your experiences and emotions related to the movie, creating a shared ground for emotional connection. This shared viewing experience can become a ritual, a special time set aside for you both to unwind, talk, and enjoy each other’s company.

Rewatching familiar films isn't just about the fun or the story—it's an enriching activity that can bolster a child's emotional development and mental health while nurturing your relationship with them.

🎬💖What's your favourite film or series to re-watch, and why? 🎥🛋

19/02/2024

🌟 Welcome to Mindfulness Mondays! 🌟🌿 Inspired by everyone's favorite web-slinging superhero, the 'spidey senses' mindfulness exercise can be a fun and effective mindfulness exercise. This exercise is based on the '5 senses exercise' but using the concept of 'spidey senses' makes the exercise more relatable and exciting for children. It's an imaginative way to teach them how to observe without judgment and be more present in the current moment and environment. Let's explore how this can be used both at home and in the classroom.

At Home:

1. Emotional Awareness: When emotions run high, help your child to 'activate' their spidey senses. Get them to pause, take a deep breath, and observe their feelings as if they were a tingling sensation, where do they feel the emotion in their body?

2. Dinner Discussions: While eating, encourage your child to use their Spidey senses to explore their meal. What do they smell, see, hear (perhaps the crunch of vegetables), and taste?

At School:

1. Circle Time Sensations: Introduce the concept during circle time by inviting children to share what their 'spidey senses' are noticing. This could be the texture of the carpet, the coolness of the room, or the sounds of their classmates breathing.

2. Mindful Moments: Before a test or after a play break, have students activate their spidey senses to ground themselves in the present moment. Encourage them to notice five things they see, four they can touch, three they can hear, two they can smell, and one they can taste (even if it's just the air on their tongue).

3. Nature Walks: Take the classroom outdoors and instruct the children to use their senses to explore nature. Let them note the different colors they see, the variety of sounds they hear, and the scents they can smell.

By introducing the 'spidey senses' exercise to children, you’re not only teaching them a fun way to connect with their inner Spider-Man but also providing them with tools to navigate their world more mindfully.

15/02/2024

Today we are talking about self-esteem and its relationship with failure.

In a world that often glorifies victory, it can be challenging for children to face the inevitable experience of failure. Low self-esteem is frequently linked to a fear of failure. Children who are afraid to fail may avoid taking risks or trying new things, which limits their experiences and can negatively impact their academic, social, and emotional development.

To counter this fear, it's helpful to reframe failure not as a defeat, but as a stepping stone to success. This can be done by integrating the process of experiment, fail, learn, and repeat in the classroom and at home.

1. The process begins with experimentation – the act of trying something new or unconventionally approaching a problem. During this phase, children need encouragement to explore freely without the pressure of immediately succeeding. Create an environment where children feel safe to take risks. They should know that they have your support whether they succeed or fail.

2. Inevitably, failure may occur. Parents and educators must guide children through these moments with empathy and support, highlighting that every attempt, regardless of the outcome, is valuable.

3. The learning - Celebrating the learning that comes from failure is pivotal. It signifies progress and shows children that adults recognise the bravery it takes to try. It pivots the focus from the disappointment of a goal not yet achieved to the valuable insights gained. If children dismiss the entire effort, support them in pinpointing areas of improvement and offer specific and constructive guidance. It is in these moments, children find alternative solutions, develop critical thinking, and most importantly, build resilience. Here, it’s beneficial for adults to share their own experiences with failure and the lessons learned. This helps normalize the experience and demonstrates that failure is an integral part of everyone's life, not something to be ashamed of.

4. Finally, repetition is key. Encouraging children to try again with their new knowledge fosters a growth mindset. It contributes to a belief that goals can be achieved, and skills can be developed over time. Most importantly, children learn that failure is not a negative reflection of their worth.

Every time children embark on this cycle, they develop resilience and adaptability, traits that contribute towards healthy self-esteem. It can also help remind us adults that failure is a necessary part of human experience, it is how we grow. What experiences do you have of failure that lead to a successful outcome? How has failure helped you in your life?

12/02/2024

🌟 Mindfulness Mondays! 🌟🌿

Today we will be talking about ‘Mindful stargazing’. This can be a wonderful way to connect with the present moment, with nature, and with each other.

The Exercise:

1. Get Comfy: Once you are all settled in, take 5 deep breaths together. Let your body relax with each exhale and encourage your children to do the same.

2. Look up: Look up at the sky and notice the stars. Pay attention to the different sizes, colors, and brightness of the stars.

3. Be Curious: Encourage questions about the universe and explore the wonder of the cosmos together. If you don't know the answer, it's an opportunity to learn together later. If you're familiar with some constellations, point them out. If not, find shapes in the stars and create your own constellations, making up stories about them.

4. Explore senses: Bring attention to the sounds of the night, the feeling of the air on the skin, and the sight of the vast sky. Let these sensations anchor you and your children in the present moment.

5. Be quiet: Spend a few minutes in silence, simply gazing at the stars, letting the mind wander or settle quietly.

6. Be grateful: Reflect on the experience and express gratitude, maybe you are grateful for the universe, for the moment of peace, or the opportunity to spend some time together.

If you would like to try this in the daytime, you can swap out ‘stargazing’ for ‘cloud gazing’. We would love to hear about any activities that you do with your family that help you stay in the present moment.

08/02/2024

Hello everyone! Let's continue discussing self-esteem! A study published in the Journal of Clinical Psychology found that expressive writing, such as journaling, can improve self-esteem in young people in several ways:

1. Increased self-awareness: Journaling encourages young people to reflect on their thoughts and feelings, which can help them develop a better understanding of themselves. This self-awareness can lead to a more positive self-concept and improved self-esteem.

2. Positive self-expression: By writing about their experiences and emotions, young people can express themselves in a safe and non-judgmental way. This can help them develop a sense of self-acceptance and personal worth, which can boost their self-esteem.

3. Problem-solving and coping skills: Journaling provides a space for young people to explore and process challenging situations, as well as identify potential solutions or coping strategies. This can foster a sense of resilience and confidence, which can contribute to higher self-esteem.

4. Recognition of achievements and progress: Writing in a journal allows young people to document their achievements, goals, and personal growth over time. This can help them recognize their strengths and accomplishments, leading to a more positive self-image and improved self-esteem.

We have added reflective journaling prompts as examples on the image. Here are some other journaling techniques that can help build self-esteem. You can search these terms to find various pre-created journals online. There are also various journaling apps available.

1. Positive affirmations: Writing down positive statements about oneself can help reinforce positive self-beliefs and improve self-esteem.

2. Gratitude journaling: Focusing on and writing down things that you are thankful for can help young people develop a positive outlook and boost their self-esteem.

3. Self-reflection: Encouraging young people to reflect on their achievements, strengths, and personal growth can help build a sense of self-worth and confidence.

4. Goal-setting: Goal setting and journaling about achievable short-term and long-term goals can give young people a sense of accomplishment and purpose, which can improve their self-esteem.

5. Writing exercises: Engaging in writing prompts or creative writing exercises that focus on positive self-image and personal strengths can be effective in boosting self-esteem in young people.

Do you or your child journal? If not, what gets in the way?

05/02/2024

🌟 Welcome to Mindfulness Mondays! 🌟🌿

Today we are discussing the "3 Good Things" exercise. This exercise is a simple yet effective activity that teachers and parents can lead to help children develop mindfulness and cultivate gratitude.

Mindfulness is not about avoiding feelings but rather about observing them and understanding the transient nature of both good and bad experiences. By identifying good things, children learn to focus on the present and savor the positive moments, promoting a balanced perspective on life and building resilience. Here’s a step-by-step guide on how to conduct this exercise:

Leading the Discussion – Step-by-Step:

1. Acknowledging situation:

Begin by acknowledging that everyone has difficult experiences experiences. Ask them, "Do you ever feel disappointed?" Allow them to share experiences that have caused disappointment. This can be done retrospectively or in the moment.

2. Exploring Emotions:

Continue the conversation by asking, "How did that make you feel?" This encourages children to express their feelings and understand that it is normal to experience difficult emotions. Introduce the concept of dual emotions. Explain to the child that it's possible to feel two things at once. For example, they might be sad about losing a game but happy they had fun playing it, or disappointed in a grade but proud of the effort they put into studying.

3. Finding the good:

Transition by saying, "I bet even when you are disappointed, there are good things in your life too. Can you name 3 good things?" This prompts the children to reflect on positive aspects of their lives, even amidst challenging times.

Tips:

- Gratitude: Emphasize that the exercise is not about ignoring or invalidating their feelings. It's about recognizing that alongside challenges, there are still aspects of life to be appreciative of.

- Regular Practice: Encourage children to practice this exercise regularly. Gratitude can be expressed around the dinner table, before bedtime, or after a group activity at school. Consistent practice helps to strengthen their ability to acknowledge and appreciate the good in their lives.

01/02/2024

Hi everyone! For the next couple of weeks, we will be thinking about self-esteem. Developing positive self-esteem in young people is really important for their overall well-being and success. Teachers and parents play a significant role in shaping a child's self-esteem. When a young person speaks negatively about themselves, it is tempting to respond by telling a child they are clever, talented and wonderful. However, this response alone isn't necessarily enough to create a positive sense of self. Sometimes, there needs to be an internal recognition of their strengths. One way to support a young person in developing this internal recognition is to engage them in meaningful conversations that encourage them to consider positive aspects of their character. Here are some conversation starters that can be used to foster positive self-esteem in young people.

1. "Tell me about something you are proud of accomplishing lately." This question allows the child to reflect on their achievements and feel a sense of pride in their abilities.

2. "What are some qualities you like about yourself?" Encouraging children to identify their positive traits helps them recognise their worth and value as individuals.

3. "How do you handle challenges and setbacks?" Discussing resilience and problem-solving skills can empower children to overcome obstacles and build confidence in their abilities.

4. "What are some ways you can show kindness and compassion to yourself?" Encouraging self-care and self-compassion instils a sense of self-love and acceptance in young people.

5. "What are your goals and aspirations for the future?" Helping children envision their future and set realistic goals can boost their self-esteem and motivation.

By initiating these conversations, teachers and parents can create a supportive environment for children to develop a positive self-image and build the necessary confidence to navigate through life's challenges. What do you do to help boost the self-esteem of your students or children? For more information about self-esteem, visit the resources page on the Held Health website: www.held.health.

29/01/2024

🌟 Welcome to Mindfulness Mondays! 🌟🌿Its the time of the week where we talk about different ways of practicing mindfulness.

This week, we are focusing on 'Mindful Breathing'. There has been tones of research into the positive impact that breathing exercises can have on wellbeing. Mindful breathing exercises can help reduce stress, improve focus and concentration, regulate emotions, and cultivate a sense of calm and relaxation. It is a valuable tool for promoting emotional resilience and overall well-being.

Here are the steps for a simple mindful breathing exercise:

1. Find a comfortable and quiet space to sit or lie down.
2. Close your eyes and bring your attention to your breath. If you don't want to close your eyes then find an object to gently focus your gaze on.
3. Take a deep breath in through your nose, counting to four.
4. Hold your breath for a count of two.
5. Slowly exhale through your mouth, counting to six.
6. Repeat this breathing pattern for a minute or two, focusing on the sensation of your breath entering and leaving your body.

Simple but effective! In our experience, it's a great tool to use at home, in the classroom, or before any challenging tasks or activities. We would love to hear how you get on with this exercise.

25/01/2024

A panic attack is a sudden and intense feeling of fear, often accompanied by physical symptoms such as rapid heart rate, sweating, and difficulty breathing. Panic attacks typically last between 2-20 minutes. For a child or young person, this can be a terrifying experience. As a parent, friend or teacher, it can also be very scary and knowing how to support can feel difficult.

For parents, teachers, and friends, here are some tips on how to support a child or young person experiencing a panic attack:

1. Stay calm. Validate that it feels scary and reassure them that they are safe.
2. Encourage them to take slow, deep breaths to help regulate their breathing.
3. Speak to them softly and soothingly, and avoid overwhelming them with questions or commands. If they don't want to speak, respect this.
4. Offer comfort and physical touch if they are open to it, such as a gentle hug or holding their hand.
5. Encourage them to focus on a specific object or place to help ground them in the present moment.

There are so many different techniques to help young people when they are experiencing a panic attack; we would love to hear about anything you have found useful. Each child is different, and it can be helpful to speak with the young person after the panic has subsided, to ask them how they would like you to respond if it happens again. More information about panic attacks can be found in the resources section of our website: www.held.health

22/01/2024

Hey everyone

🌟 Welcome to Mindfulness Mondays! 🌟

Mindfulness exercises are activities that aim to help individuals focus on the present moment and increase their awareness of their thoughts and feelings.

Research tells us that by practicing mindfulness, children and young people can develop important skills such as emotional regulation, self-awareness, and stress reduction. 🧘‍♀️ Mindfulness exercises can also help improve attention and concentration, which can be beneficial for academic performance. Additionally, they can promote empathy and compassion, leading to enhanced social relationships and emotional wellbeing.

Whether you are a teacher, parent or clinician, these exercises will help you to develop or add to your toolkit for supporting young people. They also work for adults too and can be used as part of your own self care routine! Comment if you have any exercises that you enjoy using!

06/12/2023

Hey everyone! With Christmas just around the corner, I wanted to start a discussion on how to make the holiday season enjoyable for the entire family, including children with autism. It can be a challenging time for families with children on the autism spectrum, but there are definitely ways to make the holidays fun and stress-free for everyone. From creating a sensory-friendly environment to incorporating familiar routines, there are countless tips and tricks that can make a big difference.

I would love to hear from all of you about your experiences and any tips you may have for making Christmas enjoyable for children with autism. What activities do your kids enjoy? How do you handle sensory overload during the holidays? Let's share our insights and help each other create a magical holiday season that everyone can enjoy. Feel free to drop your suggestions in the comments below! 🎄

23/11/2023

Hi everyone! I wanted to share a quick mindfulness exercise that is really helpful in managing anxiety. Take a moment to pause and notice 5 things you see, 4 things you hear, 3 things you feel, 2 things you taste, and 1 thing you smell.👁️👂👐👅👃

Here's mine:
5 things I see right now: my computer, my coffee mug, a plant on my desk, a family photo, and a pen.

Now, 4 things I hear: the sound of typing, someone talking in the next room, a bird chirping outside, and the distant rumble of traffic.

Moving on to 3 things I feel: the warmth of my coffee mug in my hands, the soft fabric of my shirt, and the pressure of my chair against my back.

Next, 2 things I taste: the bitter richness of my coffee and the sweetness of my strawberry lip balm.

And finally, 1 thing I smell: the faint scent of my favorite vanilla candle burning nearby.

By actively engaging your senses, you can bring yourself back to the present moment and ground yourself. This can help interrupt anxious thoughts and bring a sense of calm. This exercise can be done anywhere, at any time, making it a powerful tool for managing anxiety in the moment. So next time you, your child or your friend is feeling overwhelmed, give this exercise a try. Families have told us that it can be helpful to write out the prompts in the picture above and stick it up in a bedroom or carry in in your purse to prompt mindful breaks throughout the day .

16/11/2023

Hey everyone! 👋🏼 This is our first post on Facebook! We are very excited to start this journey with a series exploring anxiety in young people.

It's completely normal for kids to feel anxious from time to time, but when does it become too much? It can be difficult to navigate the difference between normal worry and anxiety that may require intervention.

Please share your thoughts in the comments below! 🙂

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