Wellbeing

Mental Health and Wellbeing for Students

Moat gives students a platform in which to manage their health and wellbeing. It provides a safe and inclusive environment for students to engage fully in their studies thus developing strong and supportive relationships. At Moat we want students to recognise the benefits and the impact health and wellbeing has on their academic studies and give them the tools they need to balance both.

Moat aims to prepare students with an education that prepares them academically and emotionally for the challenges they will face inside the classroom and the outside world.

Moat Mental Health First Aiders

Good relationships are important for your mental wellbeing. They can:

• Help you to build a sense of belonging and self-worth
• Give you an opportunity to share positive experiences
• Provide emotional support and allow you to support others
• There are plenty of different types of support out there, and a Mental Health First Aider can help you access them.
• Mental Health First Aiders are a point of contact if you, or someone you are concerned about, are experiencing a mental health issue or emotional distress.
• They are not therapists or psychiatrists, but they can give you initial support and signpost you to appropriate help if required.

If you need help or have any questions about Mental Health First Aid please email: mentalhealth@moat.leicester.sch.uk or talk to your tutor.

Are you worried about the Corona Virus?

The coronavirus (COVID-19) outbreak means that life is changing for all of us for a while. It may cause you to feel anxious, stressed, worried, sad, bored, lonely or frustrated.

It's important to remember it is OK to feel this way and that everyone reacts differently. Remember, this situation is temporary and, for most of us, these difficult feelings will pass.

Get active

Exercise should be a regular part of your day, like brushing your teeth, eating, and sleeping.

It can be in gym class, joining a sports team, or working out on your own.

Your goal should be to do some type of exercise every day. It is best to do some kind of aerobic activity without stopping for at least 20 to 30 minutes each time.

Do the activity as often as possible, but don't exercise to the point of pain.

Keep these tips in mind:

Stay positive and have fun

A good mental attitude is important. Find an activity that you think is fun. You are more likely to keep with it if you choose something you like. A lot of people find it's more fun to exercise with someone else, so see if you can find a friend or family member to be active with you.

Take it one step at a time

Small changes can add up to better fitness. For example, walk or ride your bike to school or to a friend's house instead of getting a ride. Get on or off the bus several blocks away and walk the rest of the way. Use the stairs instead of taking the elevator or escalator.

Get your heart pumping

Whatever you choose, make sure it includes aerobic activity that makes you breathe harder and increases your heart rate. This is the best type of exercise because it increases your fitness level and makes your heart and lungs work better. It also burns off body fat. Examples of aerobic activities are basketball, running, or swimming.

Don't forget to warm up first

Do some easy exercises or mild stretching before you do any physical activity. This warms your muscles up and may help protect against injury. Stretching makes your muscles and joints more flexible too. It is also important to stretch out after you exercise to cool down your muscles.

Get at least 8 hours sleep

A minimum of 8 to 9 hours' good sleep on school nights is recommended for teens.

Here's how to make sure you're getting enough sleep to stay healthy and do well at school.

Find out more on the NHS website.

Limit screens in the bedroom

If possible, don't have a mobile, tablet, TV or computer in the bedroom at night, as the light from the screen interferes with sleep.

Having screens in the bedroom also means your teen is more likely to stay up late interacting with friends on social media.

Encourage your teenager to have at least 30 minutes of screen-free time before going to sleep.

Exercise for better sleep

It's official: regular exercise helps you sleep more soundly, as well as improving your general health.

Teenagers should be aiming for at least 60 minutes' exercise every day, including aerobic activities such as fast walking and running.

Exercising out in daylight will help to encourage healthy sleep patterns, too.

Read more about how much exercise teenagers need.

Talk through any problems

Talk to your teenager about anything they're worried about. This will help them to put their problems into perspective and sleep better.

Read some advice on how to talk to your teenager.

You could also encourage them to jot down their worries or make a to-do list before they go to bed. This should mean they're less likely to lie awake worrying during the night.

Cut out the caffeine

Drink less caffeine – found in drinks such as cola, tea and coffee – particularly in the 4 hours before bed.

Too much caffeine can stop them falling asleep and reduce the amount of deep sleep they have.

Don't binge before bedtime

Let teenagers know that eating too much, or too little, close to bedtime can lead to an overfull or empty stomach. This can be a cause of discomfort during the night and may prevent sleep.

Have a good routine

Encourage your teenager to get into a regular bedtime routine. Doing the same things in the same order an hour or so before bed can help them drift off to sleep.

Use these bedtime routine tips.

Create a sleep-friendly bedroom

Ensure your teenager has a good sleeping environment – ideally a room that is dark, cool, quiet and comfortable.

It might be worth investing in thicker curtains or a blackout blind to help block out early summer mornings and light evenings.

Avoid long weekend lie-ins

Encourage your teen to not sleep in for hours at weekends. Late nights and long lie-ins can disrupt your body clock and leave you with weekend "jet lag" on Monday morning.

Try these simple lifestyle changes that improve sleep.

Eat healthy balanced meals

As a teenager, your body is going through many physical changes – changes that need to be supported by a healthy, balanced diet.
https://www.nhs.uk/live-well/eat-well/healthy-eating-for-teens/

Don't skip breakfast

Skipping meals won't help you lose weight and isn't good for you, because you can miss out on important nutrients. Having breakfast will help you get some of the vitamins and minerals you need for good health. Try some healthy breakfast ideas.

Make sure to Get your 5 A Day

Fruit and vegetables are good sources of many of the vitamins and minerals your body needs during your teenage years. Aim to eat at least 5 portions of a variety of fruit and veg a day.

Find out what counts as 5 A Day.

Swap to healthy snacks

Cut down on food and drinks high in calories, such as sweets, chocolate bars, cakes, biscuits, fizzy drinks and crisps. Consuming too many calories can lead to weight gain and becoming overweight. Get tips on eating less sugar, fat and salt.

Stay hydrated - WATER IS BEST

Aim to drink 6 to 8 glasses of fluids a day – water and lower-fat milk are both healthy choices. Your total drinks from fruit juice, vegetable juice and smoothies shouldn't be more than 150ml (a small glass) a day; if you have 150ml of orange juice and 150ml smoothie in one day, you'll have exceeded the recommendation by 150ml.

Get enough iron in your diet

Feeling tired?

If you often feel run down, you may be low on iron. Teenage girls are especially at risk because they lose iron during their period.

Try to get your iron from a variety of foods. Some good sources are red meat, breakfast cereals fortified with iron, and bread. Find out more in iron deficiency.

Read eatwell guide

By eating a varied and balanced diet as shown in the Eatwell Guide, you should be able to get all the energy and nutrients you need from the food and drink you consume, allowing your body to grow and develop properly. Some important nutrients to be aware of are:

• iron
• vitamin D
• calcium

Essential vitamins and minerals

Vitamin D helps keep bones and teeth healthy. We get most of our vitamin D from the sun, but it's also available in some foods. Find out more about getting vitamin D.

Calcium helps to build strong bones and teeth. Good sources of calcium include milk and other dairy products, and leafy green vegetables. Find out more about calcium.

Fad diets

Diets that promise quick weight loss are often not nutritionally balanced, meaning you could miss out on important vitamins and minerals. They also tend to focus on short-term results, so you end up putting the weight back on.

Get tips on losing weight the healthy way from the National Health Service.

Eating disorders

Does eating make you feel anxious, guilty or upset? An eating disorder is serious and isn't something you should deal with on your own. Talk about it with someone you trust, there are treatments that can help, and you can recover from an eating disorder. Learn more about eating disorders.