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 celebrations – please contact us if you’d like more information or to buy your own set of cards. You can order your cards – priced at £7 per pack or £10 including postage. If you are buying your set for collection, please email Freia.pagdin@inclusioneducation.org.uk to arrange.
Buy Top Ten Tips for Learners/Students
Buy Top Ten Tips for Learners/ students with postage
Buy Top Ten Tips for parents/carers
Buy Top Ten Tips for parents/carers with postage
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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.
Get in touch
If you would like to contact us with any further queries then please complete the form with your details and message and one of our team will be in touch.
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