B E I N S P I R ED • B E B R AV E • B E K I N D • B E YO U R S EL F

TEEN Breathe

YouTube stardom: the reality • Coding: girls do it too • Make a vision board
Put on your dancing shoes • Worldly wisdom • Love the weekend

Teen Breathe 6_FRONT AND SPINE.CK _ NEW.indd 1 29/05/2018 11:27

 INSIDE ISSUE 6
2 DON’T BE SORRY
What are you apologising for?
4 PICTURE THE MEMORY
Who’s who and what’s what
8 WANT TO BE A YOUTUBE HIT?
The realities of vlogging as a career
10 CARING LESS ABOUT SPORT
How to embrace negative
experiences and up your game
13 CALLING ALL DAREDEVILS
Top tips for the adventurous
14 GETTING YOUR VOICE HEARD
How to sway people in authority
16 CARRY ON LAUGHING
Why giggling is good for you
18 #INSIDEOUT
Look at yourself through your own
eyes – and not other people’s
20 GIRLS WHO CODE
The language that can open up
a world of opportunities
24 RIDING LIFE’S WAVES…
… with yoga’s boat posture
26 TOO MUCH THINKING?
Reflec tion can be great but don’t
let it stop you moving forward
28 KEEP DANCING
Creative, fitness- enhancing and
fun – put on your dancing shoes
30 MAKE A VISION BOARD
Create a collage that will help
you reach your goals
ON THE COVER: Illustration by Lady Desidia
IFC_Contents.CK.AC.indd 2
34 CONQUEROR’S BREATH
Use the breath to improve focus
and build positive thinking
36 LOVE THE WEEKEND
How to turn these precious
non-school days into pure bliss
38 ATTITUDE OF GRATITUDE
Noticing the smaller things in life
can shape how you see the world
42 SENSE AND SENSITIVITY
Just in – the soft souls among
us have hidden strengths
44 LISTEN UP
Why paying attention to others’
words isn’t as easy as it seems
48 ARE YOU A BUDDING
HORTICULTURIST?
If you love the great outdoors, you
might find jobs do grow on trees
50 NUTRITION: THE TRUTH
Teen Breathe picks up 10 food tips
54 TOO EMBARRASSING!
Help for when the adults in
your life leave you red-faced
56 WRITE ON
Forget commas, forget subclauses,
forget straight lines – expressing
yourself freely is good for the soul
60 EMOJI MANIA
Happy, tired, sad – it’s your choice
62 WORLDLY WISDOM
With time, it’s possible to gain a
greater understanding of the world
64 CALM YOUR BUTTERFLIES
Find somewhere quiet and breathe
21/05/2018 15:15
 WELCOME TO
TEEN Breathe
How many times a day do you say sorry – once, less than 10,
more than 20? Brits are famous (or should that be notorious?) for
apologising, especially when they haven’t done anything wrong.
It mostly stems from a desire to be polite, consideration for
others and to take responsibility for mistakes or unintended hurts.
And there’s nothing wrong with that. But there’s a downside,
especially when it’s used to avoid awkward situations and it
affects your confidence to assert your thoughts and opinions or
even to wear the clothes you prefer or eat the food you like.
Try not to be tempted to follow this route. When you know you
aren’t doing – and haven’t done – anything wrong, stand firm.
Politely assert who you are and what you’re proud to be. And you
can be different, now and in your future. That might mean others
think you’re geeky because you’re into coding or a bit of an OAP
because you love growing plants, but who cares! Do your thing.
Girls code; girls garden; and girls giggle – a lot – which is great
as it releases feel-good emotions and develops friendship bonds.
Perhaps everyone should be apologising less and laughing more.

DON’T MISS YOUR NEXT ISSUE: ON SALE FROM 31 JULY

FIND MORE INSPIRATION AT TEENBREATHE.CO.UK

IFC_Contents.CK.AC.indd 3 21/05/2018 15:15

 SORRY
DON’T BE
Top tips

» When you need

to ask a question
Rather than starting
questions with: ‘Sorry,
I don’t understand…’ find
an alternative. Maybe: ‘Can
you go through that again?’
or ‘Could you give me an
example, please?’.

Do you ever start sentences with ‘sorry for bothering » When you interrupt
you...’ or ‘sorry, would you mind if...’? Perhaps you feel a conversation
Knowing when and how
an urge to apologise for every little thing, even when
to interject is essential,
it isn’t necessary, whatever’s happened isn’t your fault so wait for a break in the
and there’s no remorse. Sorry, why do you do this? conversation and then say:
‘Could I just add to that…’.

» When you need to get

Why so many apologies? someone’s attention
Most people are taught from an early age to be nice and polite, to think Trying to get past someone?
of others, to say sorry when they make a mistake and take responsibility. ‘Excuse me’ generally does
That’s just learning to be a conscientious member of society. But when the trick. Almost bumped
you’re apologising because someone’s bumped into you, for the clothes into someone? ‘Ah – I didn’t
you’re wearing or the food you’re eating, it could be a sign you’re see you there, how are you?’
worrying too much about what others think and placing their needs
above your own. There’s a downside to always putting others first – by » If you ever have
deliberately accepting blame when it’s not justified, or fearing that to give bad news
situations might become awkward if you rock the boat, there’s a chance The phrase ‘I’m sorry to
that your self-esteem will suffer. tell you…’ can increase
the feeling of negativity.
When to apologise (or not) Instead, calmly explain
Next time you find yourself saying the word sorry, stop and ask yourself what has happened and
if you really need to apologise: did you actually do anything wrong? Do then offer support or help
you want to accept responsibility for whatever has happened? If you to find solutions.
do, then that’s fine. But if not, don’t put yourself down. It will only give
people the sense you’ve failed in some way, that you aren’t living up to
WORDS: ANNE GUILLOT. ILLUSTRATION: STEPHANIE HOFMANN

their (or your) expectations. Similarly, are you using sorry as an automatic DON’T apologise
response, a get-out card to avoid awkward situations? Try to avoid this for circumstances you
temptation and instead, stand up straight and be assertive. can’t control

Turn apologies into gratitude DO take responsibility for

your actions if you’ve hurt
Switching from sorry to thank you is an easy way to turn a negative
or offended someone
message into a positive one. If you arrive late for lunch with a friend,
try saying: ‘Thanks so much for waiting. I’m late because…’. If someone DON’T apologise
points out a mistake you’ve made, acknowledge it and add that you for the way you look,
appreciate them mentioning it in a constructive way. This will make think or feel
them feel more comfortable about the situation and boost your
confidence at the same time.

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 3

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 PICTURE THE MEMORY
What’s your best friend’s phone number? Can you remember all your passwords and PINs? What
about the names of new people? Ever struggled to play the ‘I went to market and I bought…’
listing game? Increasingly, memory has been delegated to a smartphone’s directory or to a search
engine. But what happens when you lose your mobile or the broadband’s down? Should humans
remember a little more for themselves?

h
Sandwic
BO
OK

Whisk

Cockroach

Bobble hat

Slippers
HOC

Jigsaw
Jigs
gsaw
KEY
STIC
K

Banana

Flamingo
Flamin
ngo
o

memory game
Look at the pictures above for 30 seconds. Cover with a sheet of paper and write down the items you remember.
It’s hard for short-term memory to retain more than seven items, some even say four. So if you remembered all 10 you
did really well. Perhaps you found the flamingo easiest to remember because a colourful, strange-looking bird is quicker
to recall than a plain hockey stick. Encoding information with strong, vivid images is at the heart of the memory techniques
you’re going to try.
Look again at the pictures and try to weave them together creating a story or linking each item to the next: the flamingo
wears a giant, wobbling bobble hat, the hat has a spinning whisk bursting through the fluffy bobble and so on until you’ve
named all the items. Using emotion and the senses is even more effective for remembering, so add a feeling of disgust
when you munch on a cockroach sandwich, imagining the crunching noise and revolting taste.

4-7 Memory.SD.JR.CK.indd 4 11/05/2018 11:36

 So pleased to meet you
Picking up names quickly is a useful life skill but many people
» What images can you conjure
up for Finn, Ali, Tabby and
Millie?
struggle with it. Try this next time you meet someone new:

Imagine you’re at a party and meet Harry and Poppy.

Repetition helps to engrain information so first repeat their names several
times – Hello Harry. Hi Poppy.

Then use a strong image.

Either Use someone you know already with the same name – picture
Harry with Prince Harry on his shoulders.
Or Play with the name – picture Poppy with a giant poppy flower for her
face, wearing a dress full of cascading, red poppies with champagne corks
and party poppers flying all around her.

Revisit the images you created throughout the evening, then a couple
of days afterwards and then again a week later, and their names will be
set. Poppy and Harry will be touched that you remember their names
the next time you meet.

A teenage girl from Mongolia won

the most recent World Memory
Championships. She competed in
10 disciplines including lists of words,
dates and faces and she remembered
an impressive 37 decks of shuffled cards
– that’s 1,924 playing cards. Mental
athletes involved in memory feats will
say that they’re not gifted or a genius –
they have simply trained their brain. Not
everyone needs to remember thousands
of random digits or cards but the same
basic techniques help with remembering
more everyday information.

4-7 Memory.SD.JR.CK.indd 5 09/05/2018 10:02

 Wacky numbers

Now you’ve cracked objects and names, what about numbers? How can you picture a PIN,
phone number or a password? You have to spend time learning something new to make this work,
but it’s worth it.

Write out the numbers 0-9. What do they look like to you? Maybe zero is a doughnut, 1 is a pole
or 2 is a swan, 3 is a wiggly worm and so un until 9.
Draw colourful images to represent each number.
Say your PIN is 3022. Imagine a wiggly worm threading through the ring of a giant sticky doughnut which is
being thrown over two swans like hoopla.
You can even attach images to punctuation to use for passwords: @ could be a curled-up cat; an asterisk *
could be a dazzling star on top of a Christmas tree; an exclamation mark ! could be a baseball bat and ball.
These can all interact with numbers to create weird and memorable images. Give it a go yourself, below.

4-7 Memory.SD.JR.CK.indd 6 09/05/2018 10:02

 The loci method
With this method, also known as ‘memory ory
palaces’, you place items from a list along
ng
a route or an interior you know very well.ell.
You could use your home or the path
to school. Fictional detective Sherlock
Holmes uses it to dazzle clients, but it’s
been around since Ancient Greece and
Rome. The Roman politician and lawyerr
Cicero would prepare a speech by placing ing
key points in different rooms of his villa,
a, all
in his head. Then, when delivering it, he’d
e’d
wander the imagined rooms picking up p the
different sections, amazing his audience ce
with his oratory.
Again, it helps if you make the images es
stand out. Maybe the flamingo is shriekingking
through your letterbox and the bobblee hat
is dancing on the hall table.
Place all the items from the list in your
ur
own ‘memory palace’ and retrieve them. m.

» Write a new list to practise with this method – it could be items to take on a school trip,
ingredients for a recipe or things you have to do in a day.
WORDS: TRACY DARNTON @TRACYDARNTON. ILLUSTRATIONS: ANIESZKA BANKS

These are just a few memory techniques. Have fun with them. Next time you go shopping, try to remember your list, or
take the time to learn your PINs, passwords and important phone numbers. You might even want to become a mental
athlete who enters competitions. At the very least, you could win ‘I went to market and I bought…’ next time you play.

4-7 Memory.SD.JR.CK.indd 7 09/05/2018 10:02

 WANT TO BE A
YOUTUBE STAR?
Then you might want to think again. Here’s why there’s more to life than
a YouTube career – even for those who are living it
YouTubers make people laugh, comfort them and inspire
them. They can also give viewers something to aspire to –
who wouldn’t want to make a living from vlogging about
things they’re passionate about, right? But just because
the lifestyle seems desirable doesn’t mean you shouldn’t
question what it means to be a YouTuber, and whether it’s
really what you want.
When YouTube becomes a job, it has pitfalls and
challenges like any other. There are endless opportunities
for jobs and careers out there if you stay open-minded and
explore your hobbies, talents and dreams. You don’t need
online fans to be happy and fulfilled.
Being good enough
One of the biggest draws of a YouTube career is that it’s
such an easy platform to get into. With camera equipment
and editing software, anyone can create a YouTube channel.
8-9 Youtube isn't the only career.SD.JR.CKindd.indd 8
You can script your videos, stick to an upload schedule and
update your social media to match. But what if you don’t
become popular?
No one is ever guaranteed to be successful online. There
isn’t a formula – and while there are no certainties in life
or in any job, it’s important to remember that your worth
isn’t connected to how many online followers you have.
Professional YouTubers are under constant pressure to
maintain their subscribers and large audiences. If their
number of views starts dropping, it can be tough to ignore
thoughts that they aren’t good enough.
External validation comes from other people praising
you and your decisions, or in this case watching and
praising your videos. It might feel good for a while, but
it wears off quickly, and you might find you start to feel
down about yourself until the next time you’re praised.
It can be addictive, and it’s never enough.
09/05/2018 10:06
 Validation from yourself is stronger and more valuable.
Inner confidence – accepting who you are and taking
care of yourself – is a healthier and kinder aspiration than
popularity, and can last a lifetime. You can learn to rely on
yourself, not online followers.
Always happy?
It’s easy to believe that YouTubers are always content – but
it’s fairly straightforward to make yourself appear happy
online. Vlogs appear candid and casual, but that doesn’t
mean that YouTubers don’t pick and choose what you see.
Often, they want the internet to see only the best side of
them. No one feels their absolute best every day and it
would be unfair to place that expectation on yourself.
Being a professional YouTuber is a full-time career like any
other. If you want to be successful and remain at the top
of your game it takes hard work and requires passion, long
hours and a willingness to persevere through difficult times.
It’s also useful to remember that YouTubers are people with
fully rounded lives. They have friends and hobbies they
might not post about on YouTube, and they have bad days
and times when they feel upset, but you may not see that
on their channel.
Many YouTubers have acknowledged how their career
affects their lives – both the positives and the negatives.
Zoe Sugg, aka Zoella, wrote on her blog that she overcame
anxiety with the help of a therapist and her friends and
family. It wasn’t her YouTube career that helped her mental
health – it was hard work and support, and at the time this
was all happening, she wasn’t letting it show on YouTube.
One friend of Zoe’s is fellow YouTuber Louise Pentland
(known as SprinkleofGlitter), who has written on her blog
about the pressure of high internet standards. ‘For a long
time I’ve tried to be perfect. It’s exhausting,’ she said, before
going on to acknowledge that her YouTube channel did not
reflect her authentic self – bad moods, messy hair, ups and
downs and all. Now, Louise sets out to make videos that
reflect her whole self, but it took many years for her to feel
confident enough to do so.
WORDS: CHARLIE COOK. PHOTOGRAPHS: SHUTTERSTOCK.COM
8-9 Youtube isn't the only career.SD.JR.CKindd.indd 9
The real deal
It’s easy for YouTubers to feel the pressure of having to be
happy and high energy all the time, but real happiness is
more valuable than looking happy online.
Popularity on YouTube has its positives, but it’s good to
consider the negatives too. Finding something that fulfils
you, rather than something that may make you popular,
will give you genuine happiness. You can learn to validate
yourself and be your own biggest fan, whatever you do. You
get to decide what success means to you – and it doesn’t
have to include amassing subscribers.
What job will make
you happy?
A job that matches your interests is more likely
to keep you smiling. Use these ideas as the
starting point to work out what your dream job
might look like…
I am a great communicator
Think about work that will allow you to persuade
other people to do something, buy something or
believe in your cause.
I am practically minded
Look for something hands-on, like building,
cooking, working with animals, plants and
machines, sports or hands-on therapy.
I love to make new things happen
Search for careers that will let you achieve things.
This may involve planning, managing projects,
leadership, creating a new business, shaping and
organising teams of people.
I want to help and support people
Think about jobs that mean you’ll be working with
people, putting their wellbeing and development at
the forefront. Charities, healthcare, education.
I like to research and manage information
Focus on work that includes analysis, cataloguing
and managing databases, IT, science, quality control
or researching topics in depth.
I want to use ideas creatively
Working imaginatively with ideas or designs could
include jobs in film, TV, photography, publishing,
performing arts, creative writing, also visual arts,
business creativity, marketing or architecture.
09/05/2018 10:07
 SPORT, PASSION
AND THE ART OF
NOT CARING
Turn negative experiences into positive opportunities and up your game
There’s something freeing and invigorating about running
around a playing field, diving into a swimming pool or
kitting up in the leisure centre changing room with a
bunch of people who have nothing in common besides a
mutual love for one particular sport. It’s a chance to forget
everyday responsibilities for an hour or so and just enjoy
yourself. It’s a form of escapism.
Passion for a sport is a wonderful thing, and motivates
people to do things they never dreamed possible. But it can
sometimes result in a weird stalemate and what was meant
to be an escape route can feel more like prison if you start
to lose control of your mental game. Training sessions can
become less about pushing your body and more about
straining your mind worrying about skill progression, or
lack thereof.
During team sports, the skillset of the individual doesn’t
matter. It’s more about coming together as one and
performing as a unit. A team is only as strong as its weakest
link, and with that in mind, the pressure to improve and
grow as an athlete can leave you feeling overwhelmed.
No one likes to be left behind, but combine that with
concerns or worries that you’re letting down the team and
you have a lot to handle. Thankfully, there are things that
can be done to combat the negative mental strain, or at
least to keep it at bay.
It may sound a bit over the top to apply the life work of
philosophers to amateur sports, but the idea of stoicism
and its virtues can be useful when it comes to sorting out
a negative headspace. Stoicism was first developed in
around 300BC by a Greek physician, Zeno of Citium, and
its philosophy comes down to four fundamental virtues:
wisdom (approaching difficult situations with a logical and
10
10-13 Team sports and Teen organisations.SD.JR.CK.indd 10
levelled head); temperance (exercising self-restraint); justice
(treating others with fairness even when they’ve done
wrong); and courage (facing challenges with integrity). In
short, it’s about learning to make the best of bad situations.
‘Stoicism is the distinction between what you can control
and what you can’t,’ says author Ryan Holiday in his popular
2014 book The Obstacle Is The Way: The Timeless Art Of
Turning Trials Into Triumph. ‘That’s probably the hardest idea
of professional sports – that you have to detach yourself
from the results and focus exclusively on what you do and
do it well. You can’t get mad about missing the shot, or
losing a game, or calls that went against you. You have to
focus on what you were supposed to do and whether you
did it right.’
The same applies to amateur sports. Instead of imagining
ideal situations and environments, stoics focus on dealing
with the world as it is. You may not be able to control
outside variables, but you can determine how you react to
adverse situations. You can’t control what others think of
you, but you can determine how you see yourself. Stoicism
is the art of not caring.
That’s not to say you should lose the passion – instead,
channel it into something else, and interpret what you
would usually consider negative experiences as positive
opportunities. If you don’t make the game roster, try to
learn from those who did. If you don’t beat your opponent,
set new goals to up your own game. Just care less about
the things you can’t control and, as bleak as it sounds, take
comfort in the knowledge that there are some things you
can’t change. It’s extremely hard to enjoy a sport or hobby
when you’re preoccupied with so many external variables,
and what’s the point of having hobbies you can’t enjoy?
11/05/2018 11:47
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 Own goals
Hopes and aspirations don’t have to
be long term – you can improve your
mental game on a weekly basis.
Here’s how…
Before each training session, note
down three things you want to work
on in regard to your own skills. If you
succeed, celebrate your wins for that
session. If you didn’t quite reach your
goals, think about why you didn’t. Was
something holding you back? Was it a
lack of opportunity? Try to pinpoint a
reason so you can improve next time.

Attempt to quash any

doubt by thinking about
your skill level before you
took up the sport, and
compare it to where you
are now. The difference
can be immense. Then
start thinking about how
much progress you can
make in a week, and
where you want to be in
seven days’ time.

WORDS: POPPY-JAY PALMER . ILLUSTRATIONS: MATT CHINWORTH

Talk to a teammate about your goals before every

session, and what you both want to achieve that
day. When you’re no longer alone in tracking your
progress, goals become less of a burden and more
of an exciting challenge. Also, you’ll have someone
else watching out for your wins.

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 CALLING ALL DAREDEVILS
Girlguiding, St John’s Ambulance Cadets, The Pony Club, The Woodcraft Folk, Young
Farmers – there are a wealth of organisations across the UK that focus on introducing their
young members to new skills and experiences so they grow in confidence and expertise.
Some youth programmes, such as the Duke of Edinburgh scheme, also encourage those up
for a challenge to push themselves to their personal limits, achieving great things. Activities
and adventures can be found in abundance too. So what are you waiting for?

1 Teamwork and leadership

It’s inevitable that you’ll make
new friends when you join a club or
organisation, perhaps someone at
a different school or from another
culture. You’ll also quickly feel very
much part of a team, learning and
having fun with others, all with
the same interests. Understanding
the importance of teamwork, and
appreciating that everyone has an
important role to play, will stand
you in good stead throughout life.
Teamwork teaches you how to listen,
negotiate and compromise, all crucial
interpersonal skills. And if you’re given
a role of responsibility, for example,
being a Patrol Leader in the Scouts,
you’ll learn about leadership too.
be resourceful and disciplined. These
are all valuable attributes and will
impress others when applying for
work or future study.
3 Confidence and achievements
In a safe environment, where
everyone gives encouragement and
wills you to succeed, your confidence
will quickly grow. Strong networks
develop, and it’s inspiring to watch
others in your group achieve their
goals, which spur you on to do the
same. Got a fear of heights? When
you’ve just abseiled in front of
supportive friends, you’ll feel like
you can conquer anything.
4 Thrills
Although it’s great learning
5 A sense of identity
Members of clubs and
organisations have a sense of
belonging, and can enjoy spending
time somewhere everyone is accepted
for who they are. It doesn’t matter if
you struggle with maths homework
or don’t own the latest smartphone,
you’re accepted as a Cadet or Pioneer.
And if you work with the community,
such as the Young Farmers’ Club,
others in your area also benefit.
6 Happy days
Everyone needs a break from the
usual school routine, homework and
chores, and clubs and organisations are
a great escape. What’s more, research
findings suggest that people who were
in the Scouts or Guides are less likely

2 Discovery about photography or how to grow to suffer from anxiety or mood

WORDS: LORNA COWAN. ILLUSTRATIONS: MATT CHINWORTH

Whether it’s how to sail or care for
a dog or pony, youth organisations
can help you to develop existing skills
as well as open your eyes to new
things to learn. Who knows, after a
first-aid demonstration you may be
inspired to pursue a medical career. It’s
not just the physical side of learning
how to do a specific task either, such
as lighting a campfire; when getting
to grips with a new activity, you’re also
being taught to think critically,
vegetables, the more adventurous will disorders when they reach 50. That
want to hike outdoors, attend camps may seem like ages away, but proves
and participate in exciting exploits. that lessons in resilience and being
Fortunately, many organisations active outdoors, can have
give you the opportunity to do just a lasting impact.
that. Scouting, which is open to
anyone between 10½ and 14 years,
takes its members rock climbing,
parascending and zorbing. Aged
14, you can also get involved in
the Duke of Edinburgh scheme,
and embark on an expedition.

13

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 GETTING YOUR
VOICE HEARD
How to make people in authority listen

Are you one of those people who has lots of ideas but
feel frustrated because no one seems to listen? Or, are
you too shy or nervous to voice your opinions because
you feel you won’t be taken seriously, particularly if
it’s to someone who’s in a position of authority? If so,
now’s the time to take action. Your viewpoints and
ideas are important and with a little help, you can
learn to get your voice heard by people with power,
whether it’s speaking to your headteacher about the
school uniform or talking to your local council about
improving facilities for young people in your area.

14

14-15 Getting your voice heard.CK.JR.indd 14 11/05/2018 11:54

 don’t keep your ideas to yourself
Here’s how to get them heard and considered
1 Get involved
Most schools and colleges
have a council and most involve
campaigning and voting in order to
be a member. So, if you’re keen on
making a difference and have good
ideas, join it. Don’t worry if you’re
not elected or too late to join this
year – speak to current members
or the leader of the council about
how you can get involved as they
are your representatives after all and
always need help.
2 Write it down
If something concerns you or
you have a good idea but are too
nervous about saying these in
person, write a letter so you can
get all your ideas down in a polite,
constructive and balanced way.
Be positive, non-judgemental and,
where appropriate, offer solutions.
You can write it or type it, you may
even email it if that feels appropriate,
but spend time planning it first. What
points do you want to get across?
What do you want to achieve? Which
person do you want to read this?
3 Get your evidence together
Back up your arguments and
ideas with facts. It could be you
do a survey of other pupils to see
what they feel or that you spend a
WORDS: DONNA FINDLAY. PHOTOGRAPH: ALAMY.COM
few weeks making notes about a
situation. It may be a personal story
which will give your ideas more
weight. For example, if the uniform
is too uncomfortable or the material
isn’t good enough, prove it. If the
canteen sandwiches have the same
fillings three weeks in a row, show a
list. If you think there’s a need for a
change in your town, explain why.
14-15 Getting your voice heard.CK.JR.indd 15
4 Be polite and persuasive
Good manners, honesty,
politeness and respect for others’
viewpoints will earn you respect
whether you discuss your ideas in
person or by letter. It’s also important
to stay calm and not to tell the
person in authority that they’re
wrong. For example, if you write
to your headteacher to suggest a
change to uniform, you’ll have to
show an understanding of why
the school has a uniform because
he or she is in charge of it. Rather
than saying you hate it, be specific
about what needs to change and
why. If your issue is with canteen
food, don’t just say it’s all disgusting
– give details about what could be
improved and ideas for getting more
students to buy the food. Describe
the ways a situation could be made
better for the benefit of many people.
Accept it may only happen gradually
at first, but small changes you
instigate could have a big impact.
5 Phrases to use
When trying to get your point
across, it’s a good idea to have a few
stock phrases in your head to use.
You should aim to show that you
understand the other person’s point
of view but then illustrate to them
why your idea is better.
For example:
I understand that you believe…
however…
While I realise it is important to…
many students feel…
I appreciate you taking the time to
hear my argument about…
Could you advise me where to go
next with my ideas?
What steps do you recommend I take
next in order to change this?
6 Remember the person you’re
speaking to is human too
The person you talk to or write to
may be in a position of power, but
they were once students, too, and
should listen to you whether or not
they can help. Just speak to them
with maturity and good manners and
they will respond to you. You may
not get the answer you want, but
taking the time to try will boost your
confidence for when you have to
raise another issue in future.
7 Join a club
If you’re particularly interested in
something, join a club or association
dedicated to your cause. For example,
it may be to do with changing the
environment, recycling plastic,
sexuality or animal rights. And if you
can’t find one, start one up with the
permission of your headteacher and
parents. Being with other people
who have the same opinions will
only strengthen your arguments.
Another good way of improving your
argumentative and persuasive skills
is joining your school’s debating club.
Who knows – your ideas may lead to
changes you want.
8 Don’t take things personally
When you’ve got your ideas
across, you may be successful and
see positive changes as a result.
However, it may be that despite your
best efforts, the person you speak to
won’t listen or does listen but can’t or
won’t change anything. Take time to
reflect on the decision. You can come
back to the issue but you may need
time to consider how else to get
your ideas across – or whether the
situation has to be accepted for now.
18/05/2018 12:47
 CARRY ON LAUGHING
Tears streaming, stomach aching, heart lifting? If you’re just recovering from
a fit of the giggles, you’ll have done yourself the world of good

Nothing beats the feeling of having a good giggle.
Having a friend who shares your sense of humour is
fun and a great way to connect. But why is this?
Research suggests laughter releases the body’s feel-
good endorphins, which help people to feel relaxed
and promote bonding.
It seems a shame then that while children laugh
300 times a day, for adults the figure is a miserly 20.
Message? Hold onto those giggles – even when you’re
changing schools or sitting exams – and try not to let
life get too serious.
And, anyway, laughter has a serious side. It’s good
for your mood and health. When you laugh, the amount
of stress hormones in the body decrease, which helps
to boost the immune system and prevent illness. One
study even found that people with a good sense of
humour live longer.
People laugh when they’re having fun, but laughter can
also happen when you’re nervous and on edge, perhaps
because of its healing, stress-relieving properties. Have
you ever felt an uncontrollable urge to giggle when being
scolded by a parent or teacher? You might laugh when
you’re nervous or embarrassed, which is also a regular,
healthy response. Laughter with friends can get you
through difficult days at school and take your attention
away from the more challenging side of life. When you
laugh, you’re right there in the moment, letting go of the
past and worries about the future.

16

16-17 Laughing.SD.JR.CK.indd 16 11/05/2018 11:55

 are you having a laugh?
Have you ever tried laughing for no reason? It may seem strange to laugh when nothing’s funny, but what’s interesting
is that fake laughter has all the same health benefits as real laughter.
Dr Madan Kataria from Mumbai in India decided to test the theory. He started a laughter club where volunteers told
jokes to get each other giggling. As time went on, however, the good jokes ran out and became more hurtful and cruel.
That’s when he developed the idea of laughter exercises – ways to generate laughter without telling jokes. He invented
the concept of Laughter Yoga, which is now a worldwide movement. It’s like a gift from a man who felt he didn’t really
have a good sense of humour. What he found was that by practising regular Laughter Yoga, he got in the laughter zone and
it helped him to tell good jokes more naturally.
Do you know someone who brightens up your day, a friend, relative or teacher maybe, who always shifts people’s mood
by bringing in playfulness and giggles? Dr Kataria believes everyone can hone and develop this natural skill. To help you
along, here are a few laughter exercises to get you started. You can practise them alone, but they’re even more fun with
a friend or as a group.

1 Smiling warm up
Laughter Yoga teacher Robert Rivest suggests this
exercise: ‘Take a slow, long, deep breath in and smile
6 Silent laughter
Try laughing silently and having a good belly laugh
without making a sound. In stressful moments before an
while saying to yourself: “As I breathe in, I smile.’’ As you exam, you can find a quiet corner or toilet cubicle to giggle
slowly breathe out, say: “As I breathe out, I release all away to your heart’s content without anyone knowing.
physical tension.’’’

2 Laughter breathing
Take a long, slow, deep breath in and stretch your arms
up in the air. As you lower your arms have a good belly
giggle for as long as you can. Can you feel the way your
belly moves when you have a good chuckle? That’s the
kind of deep laughter that massages the internal organs
and has lots of health benefits.
7 Laughter meditation
Set a timer for around three minutes. Now begin to
laugh continuously. Focus on laughing low down in your
belly. At first this can seem like surprisingly hard work.
Practise regularly and you’ll be able to extend the length of
these laughter marathons and notice the flood of feel-good
endorphins afterwards.

3 Milkshake laughter
This is one of Dr Kataria’s most popular exercises.
Pretend you’re mixing up a milkshake by pouring two
imaginary containers of liquid into a glass. Now take a sip
as you inhale, and exhale out laughter.

4 Mobile phone laughter

Hold an imaginary phone to your ear and pretend
you’re listening to a hilarious joke. You can also try this
with your real phone and pretend you’re having a giggly
conversation with a friend. Maybe you could even try it
WORDS: KATE ORSON. PHOTOGRAPHS: SHUTTERSTOCK.COM

walking down the street.

5 Mexican wave laughter

This one is great for groups. Line up and do a Mexican
wave, where each person in turn lifts their arms in the air
to make a wave shape. Start with your arms hanging down
towards the floor to get a good wave effect as you raise
them high above your head and then keep laughing as
each person in the group follows suit.

17

16-17 Laughing.SD.JR.CK.indd 17 11/05/2018 11:56

 #INSIDEOUT
You know your innermost emotions, thoughts and beliefs better than anyone else does,
so try to look at yourself through your own eyes and not those of other people

Like, love, loathe – everyone seems to have an opinion Most people struggle to feel secure in themselves at some
WORDS: TANYEL MUSTAFA. ILLUSTRATIONS: VICKY SCOTT

these days. Thing is, when they’re about you and your worth
they can affect your confidence and happiness, which is why
it’s important not to let other people’s judgement change
how you see yourself.
The reality is that friends, teachers, strangers, even family
members can only make assumptions about your character
(though some will be more informed than others). Only you
know you and assumptions are not facts. Try to view yourself
with a confident and positive attitude that acknowledges
your strengths and talents – which are facts – and you’re
likely to develop a healthier outlook.
point (in fact, many times) in their life. It’s part of being human.
Some aspects of social media, however, can make it worse.
Last year’s Royal Society for Public Health #StatusOfMind
report about the effects of social media on young people’s
wellbeing discovered that Twitter, Facebook, Snapchat and
Instagram all had negative net impacts on health.
So next time you’re affected by the way someone appears
to perceive you online, try to remember it’s only their
opinion and they don’t have all the facts. You do. And you
can be honest and proud of what’s on the inside regardless
of whether it can always be seen by those on the outside.

18

18-19 Inside out.SD.JR.CK.indd 18 11/05/2018 12:23

 How to view yourself
through your own eyes

Don’t get bogged down by social media

The number of reactions to a photo you post is not a
reflection on you, your personality, your appearance or
your worth. Instead of posting a photo for validation
from others, take it from yourself. If you like a photo
that’s all the assurance you need. Happiness comes from
within, not a comment from someone you haven’t spoken
to for months. Only post when you truly want to and
know that you aren’t looking for other people’s approval.

Boost your self-confidence

There are different strategies to increasing confidence.
It could be complimenting yourself on one thing before
you leave home for school in the morning. Maybe you’ve
tidied your bed, got up early to put together a packed
lunch or you’ve made a sibling laugh. The positives can
be found in most things and practising this exercise every
morning will gradually build confidence. Another way
to boost self-esteem is to join a club where you’ll meet
people with a shared interest (see pages 13, 22 and 28).
Whether it’s sports, performance or reading, you’ll be
engaged with something that allows you to focus on
what you like and in which you hope to progress.

Be true to yourself
Someone else’s opinion says much more about them than
you. As long as you feel confident in your actions and are
being true to yourself, that’s all you need to focus on. If
you’re engaging in activities and thoughts that make you
happy, you’re more likely to be fulfilled and relaxed.

Practise what you preach

Looking at yourself through someone else’s perspective
also means you’re making assumptions about them and
the way they think. Try not to presume you know what
another person is thinking – in the end you’ll probably be
putting unnecessary pressure on yourself – and it may be
they’re also struggling to find the confidence to reflect
their opinions and ideas.

19
19

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 20

20-22 Coding.CK.JR.indd 20 09/05/2018 10:26

 O
GIRLS WHO C DE
Coding is the language of the future – it’s easy to learn, fun to use to make your own
website, game or app, and could even help you win your dream job
It’s a typical scenario. The local sixth-form college is holding
interviews for new students. There’s a row of boys waiting
to talk to the computer science teacher and a line of girls
ready to sign up for courses in childcare. Why? The truth is
many girls just don’t see themselves writing code for apps,
games, websites or IT systems – if that sounds like you,
you’re missing out on something that can aid all-round
brain power, increase career prospects and be fun.
Amali de Alwis is the head of Code First: Girls, an
organisation that aims to get more women coding and
working in the world of tech. It runs courses for over-18s
but Amali would like to see more girls getting involved:
‘Some people think if they haven’t done it since the age of
six they’ve missed the boat,’ she says, ‘but that’s absolutely
not the case. There’s lots of help out there to set you on
a journey that will be challenging and exciting and that
will give you a good career at the end.’
Golden ticket
We’re not talking about ending up in a boring office fixing
other people’s computers. Coding is a versatile skill that
can be applied in all sorts of jobs – entertainment, games,
manufacturing, retail, healthcare and more. Amali says
it’s important to look at its real-world value rather than its
geek appeal.
‘One of my students is now an instructor. She first came
in wearing DMs and funky clothes and stuff. She was
working for a company that sold wool, and she was sitting
there knitting saying: “This is what I’m doing when I’m
20-22 Coding.CK.JR.indd 21
writing computer script – I’m following a set of instructions
which is telling me how to create a pattern and get a
certain outcome at the end.’”
Where to begin
There are plenty of ways you can get involved, either online
or through after-school clubs and holiday workshops, often
for free or at little cost. ‘There are loads of freebie sources
online,’ advises Amali. ‘We recommend platforms like Code
Academy, Dash and Code.org, which has content ranged by
age from as young as three or four all the way through. And
there are in-person resources such as Code Club which run
clubs across the UK – set up by kids themselves, parents or
schools who come together and provide the tools. Stemnet
also runs workshops and other events throughout the year.’
Blazing a trail
The results can be fast, too. One student, Funmi, completed
the Code First: Girls beginner’s course last March and is
already working as a junior developer at the mobile phone
app banking service Starling. Another student, Jess, took
the beginner’s course in 2015 and is a software developer
for global technology consultancy ThoughtWorks.
According to the UK’s Office of National Statistics in 2017,
only 3.9 per cent of people working in tech were female
programmers and software developers, so any girls who
do have a go at coding have the chance to be trailblazers
for change as well – and mix up those queues for college
courses further down the line.
21
09/05/2018 10:26
 How to get
started

Code Kingdoms
Designed for eight to 14 year olds, this offers
easy-to-use online tutorials for you to learn
coding by creating your own Minecraft
modifications or games. Bundle prices and
family packages are available and parents
can be sent weekly progress updates.
codekingdoms.com

STEMNET
Works with schools and colleges to help
young people and teachers access STEM
Clubs (science, technology, engineering and
maths) and links with STEM Ambassadors.
stem.org.uk

Junior Game Creators

This is a network of after-school clubs,
holiday workshops and code camps held
at school, libraries and other venues across
the UK with the motto ‘playing games is fun,
creating games is genius’. Free membership
with discounts to live events.
juniorgamecreators.co.uk

Codecademy 
Offers free coding classes in a wide range of
different programming languages and HTML. 
So what’s in it for me? codecademy.com

Coding experts widely agree that it can improve mental agility, Dash
everyday communication skills, problem solving, creativity and Online self-learning site to get the basics
logical thinking. of web development for beginners,
including HTML and Javascript.
A sense of satisfaction: rather than playing something someone dash.generalassemb.ly
else has created over and over again, you can make something
new of your own. Kids Ruby
A fun way to learn the Ruby computer
WORDS: NIGEL HUDDLESTON. ILLUSTRATIONS: MATT CHINWORTH

It builds confidence in exploring the wider digital world of apps, language through creating games and
games and web design. other simple programs, with a split
screen function that shows what the code
There are social benefits from joining coding clubs and says and what it does.
after-school groups and meeting people with a similar interest Kidsruby.com
and sharing ideas.
Hopscotch
It can mean more money when you go to work: research by Step-by-step interactive learning app,
Tech City UK found that tech jobs pay 36 per cent more than available for iPhone and iPad. Involves
the national average. dragging and dropping blocks of code
to make up new programs. Aimed at
You will be in demand: the UK alone will need a further one million students aged 10 and over.
tech workers to meet the requirements of employers in 2020. gethopscotch.com

22

20-22 Coding.CK.JR.indd 22 11/05/2018 12:01

 Subscribe
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TB Subs Ad_NEW.indd 23 21/05/2018 16:47

 RIDING LIFE’S WAVES
As you go through life, the waves go up and down, sometimes they’re choppy,
sometimes they’re calm. A yoga posture for building up core strength within,
which will help you to surf the waves, is Navasana, aka Boat pose.
This strong pose engages with the core to create both physical and mental
strength. It tones stomach muscles, strengthens lower back and maintains a healthy
metabolism. It creates greater mental strength, by showing your ability to conquer
tricky situations, resulting in increased confidence, sense of self and a balanced mind.

Here’s how to get into the pose

1. Sit on the floor with your legs straight in front of you and your torso upright and strong.
Press your hands to the floor, a little behind your hips with your fingers pointing towards
your feet. Sit tall and lean back. Take a few breaths here as you find your point of balance
on your sitting bones.

2. On an out breath bend your knees and lift your feet off the floor. Engaging your core and
stomach muscles, point your legs and feet upwards towards the sky at an angle that feels
comfortable for you.

3. Keeping your arms straight, stretch them out parallel to the floor, holding them on the
outside of your legs with your fingers pointing forwards. Take a few in and out breaths, holding
the pose for a few seconds – only as long as you are comfortable to do so.

4. On an out breath, lower your legs to the floor and, on an in breath, sit back upright. Observe
the strength within your body and how you are feeling.

Students who have neck injuries, headaches, low blood pressure or any other medical conditions where
they have been advised not to engage in such an activity are advised not to practise this posture. It should
ILLUSTRATION: SARA THIELKER

also be avoided by anyone who is – or thinks they might be – pregnant (we know mums like to try these
yoga postures too!).

Words: Dawattie Basdeo. Dawattie is a kids and teens yoga teacher.

For details, visit magnificentmemagnificentyou.com. Younger children should always be supervised.

24-25 Boat pose.CK.JR.indd 24 11/05/2018 12:02

 25

24-25 Boat pose.CK.JR.indd 25 09/05/2018 10:29

 26

26-27 Too much thinking_Don't overthink it.SD.JR.CK.indd 26 09/05/2018 10:34

 TOO MUCH THINKING?
Reflecting on things can be a great way to gain perspective
or nurture your own growth. But there’s a fine line between
contemplation and overthinking. Putting your brain
through such overtime isn’t always great for happiness and
self-confidence and might lead to excessive worrying.
Trigger points
Many things can prompt overthinking, from what to wear
to a friend’s party to a looming homework deadline. It’s
easy suddenly to feel stressed by an event that initially
didn’t seem troublesome. Often that’s because there’s
overthinking going on and the importance of the party or
deadline is exaggerated, causing worry and self-doubt.
What to do if your brain’s working overtime
1 Bring yourself to the present moment
Overthinking works by taking your mind away from
what is in front of you in the present moment and instead
making you imagine things that are in the future. Bringing
yourself back to the present moment when you notice your
mind racing can quieten those thoughts. You could become
engaged with the present by drawing your attention to
something physically near you. For example, the colour of
an object, fellow passengers on a bus, the size of a building
or the shape of a tree – anything that is happening and
exists in the here and now. Taking a moment to focus on
something real can halt overthinking and calm the mind.
2 Coming up with your own phrase of calm
As overthinking works by worrying about events that
WORDS: TANYEL MUSTAFA. ILLUSTRATOR: EMILY PORTNOI
are in the future – and therefore aren’t factual – try to
counter this with a short memorable phrase that you can
pull out when the going gets tough. Something as simple
as ‘this is not true’ can prevent anxious thoughts spiralling.
Most worries don’t come to pass, so finding your own
unique phrase to emphasise this point can help to ground
your brain in reality.
3 Get creative
Picking up a pen to do some writing (see page 56),
sketching or colouring will keep your mind occupied and
26-27 Too much thinking_Don't overthink it.SD.JR.CK.indd 27
It’s a habit that affects pretty much everyone at some
point, but it can be managed. Firstly, place yourself – and
your thoughts – in the here and now. Identifying thoughts
that have overthinking potential as soon as you first
become aware of them will allow you to apply the brakes
and help to ensure they only occupy their appropriate
share of energy and headspace.
Rather than let thoughts overwhelm you and affect your
self-belief, practise noticing when you’re beginning to
overthink and try to keep those racing thoughts in check.ck.
Read on for Teen Breathe’s easy guide to stop overthinking
ing
in its tracks. You have the power to recognise and controlol it
before it really gets going – just don’t overthink it.
can relieve stress. Alternatively, you may find expressing
your worries creatively releases them and also helps to
stop overthinking. Either way, there are benefits to be
g
found through engaging the brain in a different and
creative way to its usual activity.
4 Changing your environment or physicality
Sometimes it won’t be possible to get up and leave
the room in which you find yourself overthinking, but if
ve
you are able to change your environment, it can be a good
idea. Moving to a different room in the same building,
or even going outside for some fresh air, can give the
brain pause as the physical act of moving will provide
a change of focus, even if it’s just on how to get to your
new destination. If it isn’t possible to move location, try
changing your posture – often people become hunched
over when they’re stressed. Relaxing your shoulders and
sitting straight will make your posture feel more energised
and confident.
5 Breathe deeply
Monitoring your breathing is another way to bring
the attention back to your body. Taking deep breaths and
focusing on how many seconds you wish to draw out the
breath (try counting to four beats per breath inwards and
outwards) can help to distract from racing thoughts.
27
09/05/2018 10:34
 Dancing isn’t just about throwing great shapes on the dance floor to impress friends,
it’s one of the best forms of exercise there is for physical and mental health. It’s also
a creative way to get moving, can help improve fitness levels and co-ordination and
practised regularly helps to maintain strong bones, improve posture and build muscle
strength. Dancing also allows you to combine a full body workout with listening to
good music. What’s not to love?

28-29 Keep dancing_The benefits of dance.SD.JR.CK.indd 28 11/05/2018 12:04

 Mind and body
Yes, your body can benefit from dance, but it’s great for the
mind too. Recently, there’s been a lot of research into the
benefits of dancing on mental health and the conclusion
is that dance and movement have great psychological
benefits, especially for people who experience depression.
Dance is a way of using the body to express emotion, which
can be an advantage if you’re someone who finds it hard to
show your feelings. And it allows you to unwind as it gives
you something specific to focus on when you’re learning
new steps and keeping in time to the music. When you’re
dancing you can forget whatever else is on your mind,
particularly any worries you may have, and completely lose
yourself in the melody and movement.
Feel positive
Dancing encourages the brain to release a flow of
chemicals that improve mood and can leave you feeling
positive and exhilarated. Practising on your own is fun and
hugely beneficial to health but extra benefits can come
from dancing as part of a group because it can make you
feel more connected and sociable. Dance classes are a good
way of developing your moves and people who learn to
dance when they’re young tend to carry on throughout
their lives and benefit from being much fitter in later life.
Salsa, street or ballroom?
There are plenty of genres to choose from including ballet,
tap, modern, street, jive, line, salsa and ballroom, so there’s
bound to be a style of dance that appeals to you. Most
accredited dance schools hold beginners’ courses and
they’re a great way to meet new friends even if you don’t
take to that particular style straight away.
It’s worth trying a few different classes until you find the
one that’s right for you. Who knows, you may discover you
WORDS: JENNY COCKLE. PHOTOGRAPHS: SHUTTERSTOCK.COM
have what it takes to become a world champion ballroom
and Latin dancer like Joanne Clifton, who won BBC1’s
Strictly Come Dancing with her partner, news and sports
presenter Ore Oduba, in 2016.
Strictly professional
Lancashire-born Joanne started dancing as a child and
competed internationally, often dancing with her brother
Kevin, who’s also a professional dancer on Strictly.
‘Dance is a really fun workout and a great way of keeping
fit,’ explains 34-year-old Joanne. ‘Your mind can be taken
away from whatever’s going on in your life and it can be
a way of getting rid of any frustration or anger. I know
that when I’m having a bad day I just really go for it
onstage, punching out every movement and I don’t
half feel better afterwards!
‘If you go to classes you can go with friends, make new
ones or even find the love of your life if you get partnered
up. There are so many different styles of dance to choose
from and all the songs in the world to dance to. If you
enjoy something you’ll start to have a focus in life, you will
want to improve and work hard to get better. You’ll always
come out of a dance class feeling great without it having
felt like a chore.
‘Everyone worries they’re not going to be good at
something when they start out. I remember my very first
Musical Theatre workshop about three years ago – I was
anxious for a whole week before. You think: “Who’s going
to be there? I bet they’ll all be better than me.” But the fact
is, everyone in that class will be feeling the same. Of course,
some will naturally have more talent than others but you’ll
get that in any situation. Just go and enjoy it.
‘And by the way, I was one of those with less talent at
my dance classes. I’ve had to work that little bit harder to
get where I am, but I’ve loved every second of it.’

FIND A DANCE CLASS

If you’d like more information on how to get started, have a look at the NHS website:
nhs.uk/Livewell/getting-started-guides
Find your nearest dance school or teacher at the Council For Dance Education and Training: cdmt.org.uk
To find out about different styles of dance and your nearest classes visit Exercise Move Dance on emduk.org
Dance Near You has a database of more than 1,000 dance classes of all levels run by dance teachers, dance schools
and studios across the country. Find them at dancenearyou.co.uk.

29

28-29 Keep dancing_The benefits of dance.SD.JR.CK.indd 29 11/05/2018 12:04

 30

30-33 Make a vision board.SD_NEW.CK.JR.indd 30 09/05/2018 15:25

 Make a
VISION
BOARD
Creating a vision board can help you frame and reach your goals,
from what you want to do today to who you want to be tomorrow

What is a vision board?

A collage of inspiring pictures, words and quotes that represents you, your hopes and
dreams. It’s a great way to map out and see more clearly your short- and long-term
goals at school and in your life, whether that’s what career you hope to have, or things
you’d like to change or do right now or next week.

How will a vision board help?

It can be easy to lose sight of your goals on a day-to-day basis. You may write them
down one day and then forget all about them until you find the sheet of paper in
a drawer months later. Creating a board allows you to display them somewhere that’s
permanently on view, where it can serve as a reminder and an inspiration.
Deciding what to include on your vision board can also be a good mindfulness
exercise. If you feel like you’re being pulled in different directions, are under pressure
at school or have some difficult decisions to make, then creating a board can help you
to take a step back and see the things that are important to you more clearly.
The great thing about making this board is that there are no rules when it comes
to gathering your images, wording and quotes.

31

30-33 Make a vision board.SD_NEW.CK.JR.indd 31 09/05/2018 15:26

 You will need:
1. A base for your vision board, which could be a piece of A3 card, a cork board or even some
cardboard from an old cereal box.
2. A happy photograph of yourself.
3. Scissors and a glue stick, or get crafty with washi tape and colourful pins.
4. A variety of magazines and pictures that you don’t mind cutting up. You can always go online
and find images that your magazines don’t include, as well as photos of friends, family and pets.

Steps to create your board

Set the scene for the next couple of hours by finding a quiet, comfortable spot. Turn your
1 phone off and put your favourite music on.

Ask yourself what you would choose to do if fear didn’t exist and you knew you would
2 succeed in everything you did. How would your life look? This is an important question to
ask because you don’t want to limit any of your goals – nothing is out of reach when you’re putting
together your vision board.

Cut out any pictures, words or quotes that make you feel good and inspire you. There are no
3 rules when it comes to what you want to express. A picture could include a school sports team
you want to join, a favourite flower you think is beautiful, a role in a play you hope to be chosen for,
a new skill or hobby you’d love to take up, a country you’d like to visit, influential figures you look up
to, people you love and things for which you’re grateful – anything goes.

COM / SHUTTERSTOCK.COM
Focus on personal goals and dreams, relationships in your life, the relationship you have
4 with yourself, your hopes and aspirations. Keep in mind the bigger picture – fundamentals
like health, love and happiness rather than the newest phone, fashion fad or ccelebrity
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WORDS:
WORD

32

30-33 Make a vision board.SD_NEW.CK.JR.indd 32 09/05/2018 15:27

 Show time
Use the frames here to write key words you’d like
to reflect in your vision board or to draw thumbnail
sketches of how it might look.
When you’re happy with your board, place it
somewhere you can see it. Spend five minutes a day
pausing on each picture. Think about what action
you could take that day to move one step closer
to your goal, or if it’s a picture of someone you love,
focus on gratitude and positivity. This can help with
your relationships with friends, family and, most
importantly, with yourself.

33

30-33 Make a vision board.SD_NEW.CK.JR.indd 33 11/05/2018 12:06

 CONQUEROR’S
BREATH
A yoga breathing exercise that helps one to conquer oneself is Ujjayii
pranayama, also know as Conqueror’s or Ocean’s breath. The practice of this
breathing technique will encourage the mind to become more focused,
aid concentration and improve positivity. It can also help to reduce stress
and anxiety, generates internal heat and reduces respiratory problems

34

34-35 Breathing exercise_Conqueror.CK.JR.indd 34 11/05/2018 12:08

 How to practise Ujjayii pranayama

1. Sit in a comfortable seated position, tall and upright, straight spine,

relaxed shoulders and face. Your eyes can be open or closed, whichever
you find most comfortable.

2. Sit for a moment, breathing at your regular pace and allow your body
and mind to relax.

3. Now take a deep breath in through your nose. As you exhale, round
your mouth and flow the breath up along the throat and out through
the mouth – just as you would breathe when fogging up a mirror, making
a ‘HA’ sound.

4. Practise this breath flow for a couple of minutes and concentrate on

feeling how the air travels through the throat and out through the mouth.

5. Once you’re comfortable with this flow of breath, you’re ready to do

Ujjayii breathing. Close your mouth and repeat the breath flow described
above, but this time when you come to exhale, do so through the nose.
On the exhalation, you will observe a gentle ocean sound as the breath
flows up along the curved back of the throat.

6. Try to keep the breathing ratio as one second on the inhalation

and two seconds on the exhalation (1:2).

For beginners, it’s best to limit your practice of the Ujjayii breath flow
technique – in through the nose and out through the nose – to no longer
than five minutes. Observe how your mind and body feels afterwards.
(Longer lengths of time can be practised when you have gained more
experience of Ujjayii breathing.)

Now, whenever you find yourself in a situation when

you’re feeling anxious and stressed, instead of letting it
get the better of you, practise some Ujjayii breathing.

Words: Dawattie Basdeo. Dawattie is a kids and teens yoga teacher. For details, visit
magnificentmemagnificentyou.com. Younger children should always be supervised.

34-35 Breathing exercise_Conqueror.CK.JR.indd 35 11/05/2018 12:08

 LOVE THE WEEKEND
When you arrive home on Friday, after a busy
week of early-morning starts and routines, the
prospect of two free days to do whatever you
want is exciting. Then Monday comes round
again and you wonder what happened to your
weekend and why you didn’t make the most
of this valuable time. Sound familiar? Maybe
you need a weekend planner. With a little bit
of thought, you can make Saturday and Sunday
interesting, varied, purposeful and memorable.
You’ll never be bored or stuck for something
to do, and you’ll be able to look back at your
weekend satisfied that you made the best use
of your free time.

What’s stealing
your precious hours?
If weekends seem to pass in a daze and leave you
feeling unfulfilled and deflated, then take a good
look at what’s taking up your time so that you can
consciously make better choices.

Gaming and television. Are you gaming or watching

television for hours and hours and feel like you’re wasting
your weekend? Limit your screen time and make room for
other activities.

Long lie-ins. It’s nice to know you can have a few extra Zs at
the weekend but if you spend too long in bed you’re losing
a big part of the day. Enjoy an occasional lie-in, but give
WORDS: CAROL ANNE STRANGE. PHOTOGRAPHS: TWENTY20.COM

yourself a good reason to wake up earlier.

Boredom and indecision. Moping about because you don’t

know or can’t decide what to do is frustrating. You can
remedy this by thinking about what you’d love to do before
the weekend arrives and then making firm plans.

Technology. Constantly checking texts and social media

to see how friends are enjoying their free time will eat into
your weekend. You could consider putting your phone or
computer away for a few hours or allow yourself to check in
just once a day for 30 minutes. Focus on making your own
weekend something wonderful to write about.

36

36-37 Weekend.CK.JR.indd 36 11/05/2018 12:10

 The
he art of good planning
DECIDE WHAT YOU’D LIKE TO DO
1 To make sure those hours between Friday night
and Monday morning are fulfilling, decide how
you wish to spend your time. Is there something you’d
like to learn or experience? What do you find interesting
or entertaining? Where would you like to go? Do you
prefer an action-packed weekend or something more
relaxing or a bit of both? The hours are yours, so make
sure you’re doing what you love.
BE PREPARED
3 Plan before the weekend arrives. Leaving it
until the last moment can contribute to being
indecisive and unorganised and more hours in bed
thinking about what you might do with the days, which
means you’ll waste precious weekend time. Do some
research (where needed). List what’s required and then
make any preparations early so that you’re ready to go.
DON’T BE PREDICTABLE
5 Predictability can quickly become boring
so rather than sticking to the same routine
every weekend, mix things up. Try something new.
Go somewhere different. Make new friends. Accept
an invitation. Breaking routines occasionally will keep
things fresh and avoid falling into a weekend rut. Of
course, if you find something you absolutely love and
don’t want to miss it, always book time for that.
LEAVE ROOM FOR THE UNEXPECTED
7 Allow for spontaneity. You really don’t have
to plan every single moment: that would take
all the joy out of your weekend. Be kind to yourself
and create a looser schedule that supports you. Your
weekend is there to enjoy not endure.
36-37 Weekend.CK.JR.indd 37
KEEP A WEEKEND DIARY
2 Use your diary, online calendar or a wallchart
to create a weekend planner. Write down how
you’ll spend the morning, afternoon and evening for
both days. You can track your weekend by the hour, but
you don’t have to follow it religiously nor schedule every
moment. Set appointments for what you have to do (a
Saturday job or family commitments) and what you’d
love to do. Leave space for magical moments.
MAKE IT DOABLE
4 It’s tempting to cram in lots of activities but
trying to do too much to check things off a list
isn’t satisfying or even doable. You can end up feeling
frustrated and disappointed. Instead, focus on quality
rather than quantity. Aim to include between three and
five things on your planner that you know you’ll adore
doing and that will make your weekend enjoyable.
HAVE A BREATHER
6 If you’ve created that diary or wallchart
suggested in point 2, then think about
scheduling in some downtime. It’s great to have an
action-packed weekend, but it’s also essential to include
space to relax and breathe. Go for a walk with a friend,
read a book, listen to your favourite music or think
about practising some yoga (see page 24) or a breathing
exercise (see page 34).
THINK AHEAD
8 Be organised so you use your time efficiently. If
you can, complete any non-essential chores on
a weeknight. Plan for the following week on the Friday
evening so you truly make the most of your Sunday.
Keep as much of your weekend free for what you love.
37
09/05/2018 10:36
 ATTITUDE OF

gratitude
How often do you stop and think about all the everyday things you’re thankful for?
Getting into the habit of noticing these things can shape the way you see the world

Recent studies show that developing an attitude of gratitude can help people to become
happier, more optimistic and relaxed, as well as more resilient when things don’t work out
the way they’d anticipated.

The words ‘think positively’ are bandied about a lot, but the idea – that by doing so you’re
more likely to act and feel positive – is a valid one. Recalling things you’re grateful for works
in the same way, by giving the mind good things on which to focus. It’s a wonderful way to
tap into the thoughts, emotions and sensations associated with things and people you love.

38

38-41 Gratitude Lists.CK.JR.indd 38 11/05/2018 12:11

 How to get started
Take
e it slowl
slowly
B
Begin by taking a little time over the next few days to
practise recalling things you’re grateful for, without feeling
g great time to do this because yo you’re more likely to feel
the need to write them down. This will help you to become
familiar with the activity.
Start small – thinking of just one thing could help to
change the course of your day. Once you’re comfortable
with this you can consider recording these things. Taking
the time to capture the objects of your gratitude helps you
to connect with the positive emotions they stir and really
embed them into your mind and body.
Make it enjoyable
Once you find your gratitude groove you can progress
to writing a list on a daily basis, and by making this an
enjoyable activity you’re more likely to keep it going.
Perhaps use a pretty writing book and nicely coloured pens
or pencils to write your list. It doesn’t need to be anything
expensive or elaborate, just something that you like.
Connect with the act of writing your list. Writing in the
old-fashioned way – using a pen and paper – can help
to avoid the digital distractions that are more likely to
crop upp if using
g your
y phone
p or tablet.
38-41 Gratitude Lists.CK.JR.indd 39
Keep it simple
Aim to write three things each day day. Just before bed is a
relaxed and less distracted. It’s also a good way to go to bed
happy – the perfect lead-up
lead to a night of sweet dreams.
It’s often the little things in life that mean a lot, so write
whatever
atever comes to mind without questioning whether it’s
important enough. Maybe you’re grateful for your super-
tant e
squishy pillow or some new, fluffy socks. Or perhaps it’s
something you’ve experienced, like a friendly cat that
came to greet you on your walk to school that morning,
or a song you listened to with friends.
It’s personal
The great thing about this is that you don’t even have to
share your gratitude with anyone – unless you want to.
You don’t need to reveal your thoughts to experience the
benefit of writing a gratitude list because this comes from
the process of recalling and reflecting. It’s easy to feel shy
when saying ‘thank you’ to other people, which can make
you less likely to do it, or to hold back. By making this
a personal activity you’re able to approach it safe in the
knowledge that it will be for your eyes only. Try to let
your inhibitions go and write from the heart.
Savour and reflect
Connect with the thoughts, feelings and emotions that
arise when you think about these things and let them fill
your mind and body. Take the time to appreciate and enjoy
these sensations.
Don’t worry about it
Be kind to yourself. Don’t worry if you don’t manage to
write your list from time to time. This is a light-hearted and
enjoyable activity, not another task to stress about. Perhaps
you’re busy with exams, or had a late night out with friends:
as the saying goes ‘life gets in the way’ sometimes. You
can easily pick up where you left off the next day – it really
doesn’t matter. This is about what works for you.
39
09/05/2018 10:39
 Why is it important?
WORDS: SIMONE SCOTT. ILLUSTRATIONS: ANIESZKA BANKS

There are many things you can be grateful for in life, but it’s really easy to get
caught up in everyday dramas and lose sight of them.
Psychological research on practising gratitude found that writing down three
things you feel grateful for – making a gratitude list – was the most effective
practice when it came to having an impact on emotions (not to mention the
easiest), which means you’re more likely to stick with it.
Take a moment, close your eyes and think of something you’re grateful for.
Notice the feelings you experience. Perhaps you have a smile on your face already
or a warm fuzzy feeling inside. Does it feel good? Imagine being able to feel those
sensations easily every day. Certainly worth a try, right?

38-41 Gratitude Lists.CK.JR.indd 40 09/05/2018 10:39

 My Gratitude list
What are you thankful for? There could be a thousand things, whether it’s friends, family, a really
huge success or just a tiny little moment. Use the space here to record anything you can think of

38-41 Gratitude Lists.CK.JR.indd 41 09/05/2018 10:39

 SENSE AND
Far from being weak and fragile, the soft souls among us have a hidden strength
Accept who you are
Do you struggle not to cry if someone raises a voice at you?
Do seemingly small things reduce you to tears? Being tense
and touchy are some of the traits of a sensitive person –
someone who rather than being insecure just perceives the
world differently. They feel it deeply and can be weighed
down by the experience, sometimes overwhelmed and
paralysed by intense emotions, be they anger, love or
sadness. If this sounds like you (do the test, right), try not to
resent this part of yourself and instead accept it as an asset
that makes you more perceptive and intuitive.
A gift in disguise
You can turn what you may consider a weakness into
strength. You’re lucky enough to have this special ability
– being able to feel and see things that others may not –
so you could use it for your and others’ benefit. Like many
things in life, you have the power to develop what some
regard as a disadvantage into a positive inner force. So, try
not to dismiss it or see it as a burden. Perhaps consider it
a gift and an opportunity to grow and learn. By having a
greater sensory perception, you can sense the nuances of
beauty, especially in arts or nature, but also in all the little
things that make life wonderful. It’s important to remember
these instances given that your ability also means you will
feel life’s injustices equally as keenly.
Cherish the difference
Some people think it’s better to disguise your feelings or
pretend you don’t have them. But why? Showing your
feelings – good or bad – is not a curse. Feeling deeply is
an asset that allows you to be aware of your surroundings,
be tuned into other people’s concerns
erns and to enjoy to
42
42-43 Sense and sensitivity.SD.JR.CK.indd 42
the full life’s sweet experiences. There’s no reason to be
ashamed because you’re sensitive, so try not to make
yourself emotionally numb so you can look tough in front
of others. This isn’t who you are and while hiding your
emotions may seem to be a useful coping mechanism at
first, it might make it harder when they all inevitably come
flooding back in.
Enhance your relationships
Think that your openness to the world allows you to
interact better with others: you can more easily interpret
people’s emotions and understand their pain. Being able
to empathise with someone close is a genuine gift – try
to cherish it. And it might be that your ability to show
your own feelings will have a positive effect on those
around you. A scientific phenomenon known as ‘emotional
contagion’ suggests that your emotions actually rub off on
others, so like a ripple effect, when you show happiness you
also raise the mood of the people close to you.
WORDS: ANNE GUILLOT. ILLUSTRATION: SAMANTHA NICKERSON
See sensitivity as a strength
Still, you carry the weight of the world on your shoulders,
you feel the pain of others and you give them everything
you have. Being sensitive is hard… but if you embrace
your sensitive nature to the fullest, you can appreciate
the many benefits it offers in everyday life, from noticing
everything to being able to comfort others, from feeling
more intensely to truly caring. You may have been called
overdramatic, soft or even naive, but the problem is not you
– it’s part of societies where emotions have been switched
off. Don’t think you have to change to fit in, instead nurture
this because being a sensitive soul is a sign of strength –
not a weakness.
09/05/2018 10:47
 ARE YOU A
SENSITIVE
PERSON?
Have difficulty letting go
of negative thoughts and
emotions?
Y N

Worry about what others think?

Y N

Struggle to accept critical

feedback?
Y N

Take things personally?

Y N

Detail oriented and

think deeply?
Y N

Love – and hate – passionately?

Y N

Cry when watching sad (and

sometimes even happy) movies?
Y N

Get upset if you make a

bad decision?
Y N

Hate loud noises and bright

lights or feel uncomfortable
in crowds?
Y N

Feel under pressure when

observed doing a task?
Y N

The more questions to which

you’ve answered yes, the greater
the likelihood that you have the
gift of sense and sensitivity.

43

42-43 Sense and sensitivity.SD.JR.CK.indd 43 09/05/2018 10:47

 LISTEN UP
Are you a good listener? How do you know? Being listened to properly can make you
feel valued, but doing it well isn’t as easy as you might think…
Have you ever had the feeling that someone was really
listening to you? That they ‘got’ you and understood where
you were coming from? Do you remember how good that
felt? Perhaps it was a teacher who recognised your talent
for their subject, or an aunt or family friend who took the
time to hear your point of view.
Taking time to listen
In a world full of noise and chatter, listening is an
underrated skill. People feel desperate to talk and be heard
by others, and they may not put so much emphasis on
taking their turn to listen.
But it wasn’t always like this. Many indigenous cultures
had a tradition of listening closely to each other. Native
Americans passed a talking stick around a circle so that
only the person who was holding it could talk. This fostered
an environment of mindful listening without interruption.
Australian Aborigines, meanwhile, have a concept of
44
44-46 Listen up_How to be a good listener.SD.JR.CK.indd 44
‘dadirri’, a kind of meditative listening that can help people
heal after difficult experiences.
The gift of listening
There may be times when you don’t feel like listening.
When a teacher is lecturing you about a subject you’re not
interested in, perhaps, or when a parent is telling you off.
It can be especially hard to feel like listening when you
haven’t been properly heard yourself.
However, with friends, listening can be an act of
generosity. Not just for the person being heard, but for you
too. When you listen you get to stop, and simply be. You
can focus on the other person’s words in a similar way to
how you might concentrate on your breath in meditation.
And listening can be relaxing because it allows you to
take a holiday from your own problems and concerns for
a while, to help a friend through theirs. Doing it well can
help to build trust and deepen friendships.
09/05/2018 10:51
 45

44-46 Listen up_How to be a good listener.SD.JR.CK.indd 45 09/05/2018 10:51

 So what does it take to
be a good listener?
Here are some tips…
1 Keep things confidential
When you hear something interesting, shocking or
exciting, it can be tempting to go and talk about it to a
friend. Another person’s private life can seem like a juicy
conversation topic, and everybody gossips from time to
time. But being a good listener is about being a trusted
confidant. If you keep your friends’ secrets safe, they are
more likely to confide in you.
2 Don’t interrupt
Have you noticed how people often tend to interrupt
each other? One person starts talking then another jumps
right in. Spend a day listening to the conversations around
you and notice how much people interrupt. You might
be surprised how often people can barely finish their
sentences before someone else begins theirs.
Next time you are having a conversation, try to be
mindful of letting people finish their own words before
you speak. Being patient and allowing someone to get
to the end of what they are saying is a great (and rare)
listening skill to learn.
3 Don’t give advice
When people talk about their problems, others tend
to give advice, or offer solutions to fix the problem. Often
advice-giving is more about the giver than the receiver.
People want to feel like they are clever and can think of
solutions and they forget that the person they are listening
to is the best expert on their own life.
When people are upset, they can’t always think clearly
and need to offload those emotions. If someone is talking
fast, or dealing with a strong feeling, they need to be
listened to without advice. When you listen without giving
views or suggestions, you can help them to release their
feelings. When they have lightened their own emotional
load, they may well be able to come up with a solution
for themselves.
4 Be okay with emotions
When you were younger, did anyone ever call you
a cry-baby? Did you find that adults sometimes became
46
44-46 Listen up_How to be a good listener.SD.JR.CK.indd 46
frustrated with you when you were upset, when what you
really needed was kindness and empathy? Although people
sometimes feel uncomfortable with tears, crying is actually
a healthy and natural healing process. The stress hormone
cortisol is released through tears.
One of the kindest things you can do for a friend is just
to be okay with their emotions. To be there if they cry and
offer them a hug.
5 Use your listening skills wisely
Although there are benefits to listening, it can
sometimes be draining. People can become so wrapped
up in their own problems, they may not be considerate of
how you feel, or if you need to talk about your issues too.
Remember that listening skills should be used wisely and
only when you have the energy. You don’t want to find
yourself in a situation where conversations are often
one-way and only based on someone venting to you
about their problems. Imagine that your listening energy
is like a cup full of liquid. It can quickly drain away when
you don’t have anyone listening to you, to fill your cup
back up again.
6 Listening buddies
A good way to make things fair is to enter into
a listening partnership. This is when two people set up
an agreement to take turns to talk and listen about how
their lives are going. You can set a timer, it could be for
10 minutes to start with, where one person talks while
the other listens, and then you swap.
Before you start be sure to agree to keep everything
WORDS: KATE ORSON. ILLUSTRATION: GINNIE HSU
confidential, and also not to talk to each other later about
what was said during the session. This creates a safe space,
so the other person only talks about their problem at a time
of their choosing.
When the listening session ends, ask your buddy a
question about something mundane and everyday.
Maybe try something like: ‘What animals can swim?’ or
‘What did you have for dinner last night?’ This will help
your friend turn their attention away from their problem,
and bring them back to reality.
09/05/2018 10:51
 O
n
N s
P
ic o
a
w l
r

£
e
3
.9
e
9

The wait is over

Teen Breathe has launched a special issue to
introduce boys to mindfulness and wellbeing
Available from all major supermarkets and newsagents
Order your copy online* at teenbreathe.co.uk/boys-special
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*P&P applies

18-069 Teen Breathe Boys.indd 47 17/05/2018 14:13

 Are you a budding
horticulturist?
If you love the great outdoors, here’s some good news – jobs really can grow on trees
With the weather improving and the days getting longer,
you’re probably looking forward to venturing outdoors to
enjoy some fresh air and sunshine. And if you’re someone
who is happiest in the open and who loves nothing more
than to be among greenery and wildlife, you may be
interested to know that your love of flora and fauna could
form the basis of a fantastic, rewarding career.
Horticulture – the science and art of garden cultivation
– offers a wide variety of employment opportunities and,
with green issues very much in the public consciousness,
it’s currently an expanding area that’s keen to attract new
talent. Trainee horticulturalist Jenny Allwood-Booker says
it’s essential for a new generation to get involved: ‘Plants
are massively important. They make oxygen for us to
breathe, food for us to eat, fibres to be made into clothes,
and so much more.’
And Jenny says there are big advantages to spending so
much time outdoors. ‘I watch things change through the
seasons. Plus, there are a wide range of different jobs which
I get to take part in every day. I’m able to enjoy a physical,
48-49 Are you a budding horticulturist.SD.JR.CK.indd 48
healthy lifestyle and work with many friendly people.’
Whether you’re naturally green-fingered or have yet to
sow a single seed, experts agree that a passion for plants
is all that’s needed to start. Chances are, if you have that
spark, there’ll be a perfect horticultural role for you. From
landscape designers to botanists, and garden historians
to plant breeders, the scope is enormous. Everyone
involved in horticulture is contributing in some way to
the conservation and understanding of the environment,
helping to ensure that it can be protected for current and
future generations.
Places of employment can be as varied as the roles
available – you don’t necessarily have to work in a formal
garden setting, there are tons of sites that require careful
management that you wouldn’t perhaps think of initially.
In fact, if you’ve ever admired or used a green space, it’s
very likely that there’s a horticulturalist (or several) looking
after it. Even cemeteries and churchyards are maintained
by teams of gardeners, allowing them to become much-
needed havens for wildlife in busy towns and cities.
18/05/2018 12:52

All of these places help people as much as people help
them. Sally Petitt, head of horticulture at Cambridge
University Botanic Garden, explains: ‘Green spaces are
vital in keeping us grounded and connecting us with the
natural world in a fast-paced society. Horticulture not only
benefits those actively tending gardens and green spaces,
but also those visiting or passing through them.’
Sally has this advice for any young people thinking
of pursuing a career: ‘Be open-minded and ready to
constantly learn. Be prepared for lots of hard work too,
drawing on a range of skills. There’s the practical work, but
you may also need to get involved in planning, budgeting
and managing others.’
So there you have it. Horticulture really is an
all-encompassing subject – one that’s crucial for
environmental reasons, allows you to carve out a niche
that meets your talents and that also has a positive effect
on wellbeing. So whether it becomes your life’s work, or
just a wonderful way to spend a weekend, now’s the time
to get outdoors and get involved.
WORDS: VICTORIA PICKETT. ILLUSTRATIONS: SHUTTERSTOCK.COM
48-49 Are you a budding horticulturist.SD.JR.CK.indd 49
What you can do
If a career in horticulture sounds appealing,
here’s what you can do to learn more
Look into volunteering opportunities
There are loads of horticultural organisations
that are in need of volunteers – both for one-
off and on-going tasks. By volunteering your
time, the organisation will gain an extra pair
of hands and you’ll gain valuable experience
at the same time. See wildlifetrusts.org and
nationaltrust.org.uk for some ideas.
Visit as many green spaces as you can
There are many gardens open to the public
up and down the country: stately homes,
botanic gardens and public parks, as well
as horticultural shows, all giving insights
into different styles and ways of gardening.
Many also offer student discounts on entry
fees. Keep your eyes peeled for charity open
garden events near you – ngs.org.uk will have
all the details.
Swot up on The Royal Horticultural Society
For the ultimate resource, the RHS has tons of
advice on how best to go about gaining the
relevant qualifications, as well as exploring
all the different types of horticultural roles
available. Visit rhs.org.uk/education-learning.
49
18/05/2018 12:52
 10 FOOD AND
NUTRITION TRUTHS
YOU NEED TO HEAR

51

50-53 Food myths.CK.JR.indd 51 11/05/2018 12:42

 Information on food and nutrition is everywhere. From TV to social media to magazines,
it can seem impossible to escape people telling you what and when to eat. Even more
frustrating is the matter of who to trust when it comes to nutrition advice – there’s so much
conflicting evidence out there, working out what to believe and act upon can be confusing.
Here, a registered dietitian highlights 10 important truths about food and nutrition that are
fundamental to everyone enjoying what they eat

1  THERE’S NO SUCH THING AS HEALTHY

AND UNHEALTHY FOODS
Every single food can feature in a healthy balanced
diet, and that includes foods traditionally referred to as
unhealthy like chocolate, cookies, cakes and sweets. This
is because all foods, irrespective of their nutrient content,
contain some sort of goodness – whether it’s energy for
work and play, simply an amazing taste to nourish your
soul at a birthday party or family event, or just chilling in
front of the TV.
It’s important not to cut out or be fearful of eating
any foods, not only for your health but for a positive
relationship with food and a social life too. For example,
when I think of a Friday night in with my girlfriends, the
first thing that springs to mind is pizza and ice cream. To
make it balanced, I’ll add a side salad and the next day I’ll
serve everyone some fruit with morning porridge.

2 SUGAR ISN’T BAD FOR YOU

Although it’s a good idea to cut down on sugary, fizzy
drinks (which aren’t good for teeth health), a bit of sugar
is A-OK. Whatever your preferred sweet food is, enjoy it,
without the guilt, in moderation – and this can even be
daily in addition to relatively healthy meals. I love sitting
down of an evening with my sister and chatting over a cup
4 EVERYTHING YOU READ ABOUT FOOD
IN HEALTH MAGAZINES ISN’T TRUE
Growing up I used to believe everything that I read in
of strong tea and some chocolate digestives. Food is much
magazines about food and diet. It’s only in the past
more than calories, macros and grammes – it’s about the
10 years, after qualifying as a dietician, that I now know
memories that it helps to create.
not all articles can be trusted. Make sure to see who
has written the article and/or who is being quoted.

3 Check that they are a dietician or registered nutritionist.

PHOTOGRAPHS: SHUTTERSTOCK.COM

EVERYTHING YOU READ ONLINE

ABOUT NUTRITION ISN’T TRUE
Although the internet shares many wonderful articles,
not all websites are reputable. I recommend using the
NHS Choices website (nhs.uk) for nutrition and health
information as well as the British Dietetic Association’s
(BDA) food fact sheets (bda.uk.com/foodfacts/home).
The term ‘nutritionist’ alone isn’t a protected title
unfortunately, which means that anyone can call
themselves a nutritionist, regardless of their (lack of )
training, education and experience.

52
5 YOU CAN EAT FOODS THAT YOU
CAN’T PRONOUNCE
It’s a myth that you ‘shouldn’t eat foods that you
can’t pronounce’. I mean, how many people can say
‘quinoa’ correctly? Whatever you fancy eating for
your lunch, whether it be at school or home, have the
confidence to eat it and don’t worry about what others
may think. One day you might fancy a quinoa salad, the
next chicken and chips or pasta and garlic bread. Life is
about balance and variety.
6 YOU DON’T NEED TO EAT THE SAME FOODS OR
AMOUNT OF FOOD AS FRIENDS OR FAMILY
There is no such thing as the perfect diet because everyone
leads different lives. Try not to be influenced by other
people’s eating habits and instead eat what you enjoy and
what you know will be the right thing for your body.
7 YOU DON’T NEED TO CALORIE COUNT
Calorie counting is unnecessary, time-consuming
and it zaps almost all of the joy out of eating. People need
calories to function and the body is already pretty good
at telling you when you need to eat – it’s called feeling
hungry. Trust your own feelings of fullness and eat when
you need to.
8 YOU SHOULDN’T EVER COMPARE YOUR
BODY TO OTHER PEOPLE’S
Luckily, nobody looks alike. You are a unique individual and
should never compare yourself to others. Everyone comes
in different shapes, sizes and heights, which is what makes
them so interesting and beautiful. Celebrate yourself for
the awesome person that you are – you’re so much more
than your body.
9 YOU SHOULD CELEBRATE FOOD
People don’t just eat food for energy or goodness,
they eat it because it tastes good, they’re celebrating,
they’re with friends or simply because it’s being offered.
Food should be celebrated for its ability to create an
occasion. If you want to learn more about celebrating what
food really stands for, I recommend reading Eat Up! by Bake
Off contestant Ruby Tandoh.
10 YOU SHOULDN’T HAVE TO SORT OUT
YOUR FOOD ISSUES BY YOURSELF
If you have any concerns about your food intake, please
don’t suffer or worry in silence. Speak to your parents, GP
or practice nurse for help and guidance. If you think you
may have disordered eating or an eating disorder check
out the Beat website at beateatingdisorders.org.uk.
Hopefully you’ve found this article useful, and remember
to enjoy every mouthful of food that you eat today.
Nichola Ludlam-Raine (née Whitehead) is a specialist registered
dietitian BSc (hons) PG Dip MSc RD. She’s also an award-winning
health blogger at nicsnutrition.com.
53
 OH, NO... SO EMBArr AssING!
How can you survive if the so-called responsible adults in your life humiliate you?

Behind closed doors you probably can just about survive your parents trying to dance to your Spotify
tracks, attempting to rap like Stormzy, making lame jokes or wearing the same clothes they wore as
a 15 year old in 1991. But it’s a little different when they show off their embarrassing habits in public
– particularly in front of your friends. It may be that they start dancing on the table after a glass of wine
or post photos on Facebook that make you cringe, so how do you cope?

Here’s our guide to dealing with those mortifying mum-and-dad moments

1 It’s history repeating itself!

Parents embarrassing their kids is a rite of passage,
meaning your grandparents would have also embarrassed
your mum and dad and their parents before them would
have done the same to your Nan and Grandad. Being
embarrassed by your mum and or dad is part of growing
up. It doesn’t mean it’s less cringe-worthy for you but,
deep down, they should understand how you feel.
4 Accept they may not change
However much you tell them you find something
about them embarrassing, they may not want to change.
In fact, some parents might even enjoy winding you up
– so the more you overact, the more they’ll want to tease
you, whether that takes the form of wiping a mark off
your cheek with their own spit or blasting out Abba as
they pick you up from school.

2 Talk to them
Your parents will have no idea that calling you
‘Poochie’ when your friends are round or their curious
clothes sense is making your toes curl unless you say
something. But before you yell at them, take a moment
to collate your evidence. Choose a good time and place
before you explain calmly, politely and as kindly as
possible (they do have feelings after all) that while they
may not realise they’re doing it, you’re finding some things
embarrassing and it’d be helpful if they toned them down
– at least in front of others.
5 Learning to cope
If they have embarrassing items of clothing, you could
encourage them to donate them to charity. Someone
out there will love their Westlife T-shirt even if you don’t.
Then, you can go shopping with them and steer them into
clothes you think they’d look great in. Don’t be unkind,
though, and remember that while 40 might seem ancient
to you, it doesn’t to them. Age is just a number – isn’t that
what they say when they’re dancing around the kitchen?
– swiftly followed by ‘life would be boring if everyone was
the same’. (Correct on both points, as it happens.)
WORDS: DONNA FINDLAY. ILLUSTRATION: STEPHANIE HOFMANN

3 Avoid getting too personal

You don’t want to hurt their feelings so be extra careful
to avoid criticising things they can’t change such as their
appearance or even their personality (think how you’d feel
if someone said similar things to you). You might find it
embarrassing but they may not even be aware that their
singing is out of tune or that it always seems like they’re
dancing to a song that isn’t the one being played. Be
tactful and sensitive to their feelings – you could just
ask them not to do it at certain moments rather than
telling them how terrible they are. Perhaps suggest a
compromise which will leave you both happy.
6 Prepare your friends
You won’t be the only one wanting the earth to
swallow them up at times because of their mum or dad’s
actions. You could swap stories so you and your friends
aren’t surprised when you visit each other’s homes. Even
the coolest-seeming parents will have flaws that annoy
their children so don’t think you’re special.
7 Consider what actually is embarrassing
There’s a big difference between what you deem to
be bad musical tastes and a parent who violates your
privacy or humiliates you about something deeply

54

54-55 Embarrassing parents.CK.JR.indd 54 11/05/2018 12:12

 personal such as your looks or weight. When you compare
your embarrassment issues to those of others, they may
not seem as bad. It’s easy to be sensitive about childhood
nicknames, geeky outfits or terrible jokes, but really, are
they truly serious in the grand scheme of things?
8 Accept it
You will survive. No one has ever died of
embarrassment, so you will, however hard it seems, be
able to cope with your parents’ mortifying moments. Yes,
they make you want to pull your hair out at times and
yes, you may get annoyed by some of their ways, but if
they’re happy and it’s who they are, should you really ask
them to change? Have you considered you may even have
habits that embarrass your mum and dad? So, with that in
mind and the knowledge that no one is perfect, you may
have to accept how they are. Is it really important that
they change how they act, what they wear and how they
54-55 Embarrassing parents.CK.JR.indd 55
look, especially if they’re happy? You only get one mum
and dad after all and in a few years, when you’re feeling
less sensitive, you really won’t care and instead you’ll be
embarrassing the younger people in your life, having
vague recollections of your current feelings and telling
them: ‘It’s all part of growing up’, ‘age is just a number’
and ‘it’d be boring if everyone was the same’.
AIA!: To all the parents and guardians out there, apologies
in advance if you’ve just been presented with a folder of
evidence cataloguing what the teenager in your life has
decided are appalling musical choices and poor dress sense.
55
09/05/2018 10:56
 Write on
Don’t let hang-ups about grammar or punctuation put you off
– writing is good for the soul, and done freely there’s no easier
way to express yourself

Lots of people let worries that they can’t write well enough stop them from
putting pen to paper. Yet writing is for everybody. It’s free. You can do it practically
anywhere and you don’t need special equipment. And the amazing thing is that
everyone has their own voice or style of writing. Given the same first sentence, each
person would come up with a completely unique piece of writing. Isn’t that mind-
blowing? Introducing a little bit of writing into your day is a great stress reliever.
You have to concentrate just on the page, in the moment, putting one word after
another, building sentence by sentence, paragraph by paragraph. Before you know
it, you’ve written hundreds of words. And you can be proud of having created
something from nothing. Getting your thoughts down on paper can also help
stop them whirring round and round inside your head. You can express feelings,
frustrations, work through sadness or anger, or write down the things you wished
you’d said to somebody, all in the privacy of your own notebook.

So what are you waiting for? Let’s get writing…

First, why not give yourself a break from screens and pick up a pen or pencil
instead? There’s something special about connecting your brain to the movement
of your hand and the formation of letters. A very different sensation from typing.
Dig out that old fountain pen for a change, or use bright felt tips.
You don’t even need to write in lines down the page unless you want to. Try
spirals, or diagonals. Use tiny writing for a small character, MASSIVE letters for a
shouting giant. Play with the words on the page. This isn’t homework to hand in.

But I don’t know what to write…

When you’re free writing like this you don’t need to worry about a plot or creating
a ‘finished’ piece. That can all come later if you decide to carry on working on
something. You’ll find your imagination is fired up by certain exercises and you’ll
want to spend more time on them, making them into a poem, story or even a
novel. But others may leave you uninspired. That’s fine – move on. Find what
works for YOU.

56

56-59 Write on_Get writing.SD.JR.CK.indd 56 09/05/2018 11:04

 1 Make a list
You’ll be surprised by how much character can be revealed in a list, or how easily lists
can turn into mini-poems or short stories. Give these a try…

List items in the room of someone you know well to sum up their character, maybe a sibling’s bedroom:
‘It was the half-eaten toast, the discarded T-shirt, the worn teddy peeping out from under the
pillow, the sickly smell of body spray…’
Why the dog is far too clever to be a real dog
Things to do on a sunny day
Fantasy bands and their song titles
What Ellie packed in her suitcase when she ran away

Have a go and see what works for you:

57

56-59 Write on_Get writing.SD.JR.CK.indd 57 22/05/2018 10:37

 2 First lines
Once upon a time…
Yes it’s a cliché, but something about those words and all the stories (and Disney films) absorbed when young can trigger a
whole style of writing. Free your inner princess/wicked fairy/frog and start your story below. Or give one of these a try:
The dragon came on a Saturday and refused to leave. A green box appeared on the doorstep.
He never expected to like the aliens as much as he did. When I am 30 I shall… I remember when…

WORDS: TRACY DARNTON @TRACYDARNTON. IMAGES: SHUTTERSTOCK.COM

56-59 Write on_Get writing.SD.JR.CK.indd 58 18/05/2018 13:01

 Some dos and don’ts More ideas to keep
Don’t worry about spelling and grammar. Only YOU are reading it. you writing
And you can sort all that out later if you need to.
Browse a newspaper or magazine and
Do set the timer on your phone for 10 minutes as a minimum. Keep pick an item that sparks your interest for a
writing for the whole time without going back and crossing out. story: a tortoise that was found 10 miles from
Don’t listen to the critic on your shoulder. Even the most famous of home; a robot that can read your emotions; a
writers will have that nagging voice saying it’s not good enough/you’ll woman rescued from a mountain.
never finish it/you’re not a real writer. This happens to everybody so don’t
worry about it and banish the inner critic. Be kind to yourself. Close your eyes. Wait for a character
to pop into your head. Are they male or
Do look back afterwards at what you’ve written and pick out a sentence female? Age? What are they wearing?
with a highlighter pen that stands out to you. Be proud of your writing. Name? What’s in their pocket? What have
Don’t expect it to be polished and marvellous at the first attempt. The they lost? What do they need?
books on your shelf will have been through many drafts and edits. Writing
is all about the process. Write up a dream that you remember.
If it’s one that scared you, see if you can
write a different ending.
Remember, only YOU can write YOUR story.
Pick three words at random from the
dictionary and try to weave them into the
same story. How about:
Earring, lock, seal.
Assassin, gondola, pug.
Burn, hoop, typewriter.

Play music tracks at random and take

the first line of lyrics you hear as your
starting point.

56-59 Write on_Get writing.SD.JR.CK.indd 59 18/05/2018 13:01

 THE CHOICE
IS… YOURS
I’m sorry to hear that
your hamster is ill

Why are you

laughing?
Smiling, smirking, winking, grinning –
Oh, I thought
what’s your emoji face (or faces)? that meant I was
crying!

Whether you want to send a friend a hug, tell them you’re off
swimming or announce you’re on holiday, there’s an emoji to
help. Sharing a simple icon or picture can express your feelings,
represent what you’re up to, and indicate if you’re with family,
friends or the dog. Since the first emoji appeared on everyone’s
digital screens almost two decades ago, you can now choose from
a whopping 2,666, and 157 new emojis are lined up to appear on
our electronic devices in 2018.
It’s also good to know that emoji users are a happy bunch. The THE OAP
most commonly used emoji worldwide is the ‘face with tears of Uses emojis in the wrong way or
joy’, the icon that says something’s so funny that you’re crying with completely inappropriately
laughter. The ‘smiling face with heart eyes’ and the ‘red heart’, both
representing love, are also popular. Indeed, none of the emojis in
the top 10 most used on Facebook conveys negative emotions –
so no doubt the new blushing ‘smiling face with three hearts’ and
the hat-wearing ‘partying face’ will be appearing in your messages
any day soon.
Look out, too, for new emojis to represent knitting, sewing and
skateboarding. A cupcake and black chess piece are making an
appearance, as are a hippopotamus, kangaroo, swan, peacock and
Thanks for my
lobster. And there’s good news for all redheads and those with curly present :-)
locks – at long last you’re getting your own emoji, along with the I <3 it!
white-haired and bald brigade.

Did you know?

The first emoji was created in 1999 by Shigetaka Kurita, who was
working on a mobile Internet platform in Japan.
The word emoji has the same meaning as pictogram in Japanese.
It’s purely coincidental that it sounds like ‘emoticon’, a portmanteau
(aka, something that blends the sounds and meanings of both
words) of ‘emotion’ and ‘icon’ in English.
On any given day, more than 5 billion emojis are sent on
Facebook messenger.
World Emoji Day is celebrated every year on 17 July.
THE OLD TIMER
Masked superheroes are also making their emoji debut in 2018, as Still typing out faces? This person is stuck
is a roll of toilet paper. The frowning pile of poo, however, despite pre-smart phone.
the popularity of its happy counterpart, is nowhere to be seen.

60-61 The emoji feature.CK.JR.indd 60 09/05/2018 10:58


Hey how are
you??
THE OVER USER
Loves using emojis, but rarely has a
reason for them. Will often spend a while
finding the right combination to send,
even though they appear random.
WORDS: JEN NEAL AND LORNA COWAN. ILLUSTRATIONS: MOBILE PHONES: LAURA BACKEBERG, EMOJIS: SHUTTERSTOCK
There was once a who
lived in a . One day a
came along on his and
they fell in , but the
got angry and cursed the
to sleep. The prince
fought the and found
the and gave her true
. And they lived happily
ever after.
THE STORYTELLER
Someone who has a little too
much time on their hands.
60-61 The emoji feature.CK.JR.indd 61
OMG!! Can’t believe
what’s just happened!!
THE DRAMA QUEEN
Whether they’ve dropped their tablet in
the bath or just slept in by five minutes,
this one’s always alarmed – so it’s difficult
to know if you should really be worried.
Hello!
Hey! How are you?
Not bad thx! Do
you want to go to the
cinema later?
THE LAZY CHATTER
Rarely uses any emoji that’s not in
their Frequently Used list – probably
doesn’t know how to!
THE EXCITED EMOJIER
An enthusiastic typer who’ll send the
entire happy section of the emoji
keyboard just because there’s nothing
else to do – and they like it!
Good luck
today
THE PRECISE ONE
Likes a challenge and will trawl through
the emoji keyboard just to find the
perfect, and probably obscure, emoji.
18/05/2018 13:02
 WORLDLY WISDOM
No one’s born with the insight of learned philosophers, but give it time and it’s
possible to gain a greater understanding of the world we all share
From ancient Chinese teacher Confucius to 20th-century
French philosopher Simone de Beauvoir, a look through the
history books reveals a string of enlightened people whose
insights have been amazing. But they weren’t born with
superior knowledge or wisdom. This comes with openness,
knowledge and experience.
Life is a process of learning, of ups and downs. And if
there’s anything that helps to deal with its challenges, it’s
wisdom – the ability to make the right judgements and
choices. It comes with time yet it doesn’t necessarily follow
that older people are wiser. They may have greater insight
and be more reflective and less impulsive, but there’s no
guarantee that a 60 year old is wiser than a 16 year old.
The key is time, but how it’s used rather than its duration,
whether that amounts to months or years.
Throughout life, self-awareness tends to deepen,
allowing people to identify and fulfil their potential in areas
in which they excel and to work harder in those where
they struggle. Within this, it can help to take responsibility
for choices and actions. It’s also useful to embrace any
stumbles and to accept failure – it may seem unlikely
62
62-63 Worldly wisdom.CK.JR.indd 62
but mistakes are valuable guideposts in the learning path.
Britain’s wartime Prime Minister Winston Churchill once
said: ‘All men make mistakes, but only wise men learn
from their mistakes.’ Why? Errors of any kind can improve
performance and the ability to adapt as they offer a chance
to gain insight from past decisions; to learn what does and
ORIGINAL WORDS: ANNE GUILLOT. ILLUSTRATIONS: SHUTTERSTOCK.COM
doesn’t work for you and redefine your goals to match; and
a way to adapt and thrive in the future.
So, making mistakes doesn’t mean you’ve gone offbeam.
Instead, it’s about making progress along your journey
– they are the evidence that you’re growing, that your
personality is developing and that you’re gaining valuable
experiences. So, if you take a risk and it doesn’t quite work
out, you’ll have a better idea of what to do next time and be
more likely to take more effective decisions.
You could consider life as a game: learning the rules gets
you started, but the more you play it, the more chances you
have to win. It isn’t always easy or fair, but be courageous,
be optimistic and go beyond self-doubts. If you learn, grow
and gain compassion from all of life’s lessons – the good
and the not-so-great – wisdom will follow.
09/05/2018 11:01
 Think first and talk second
Life will present challenges
– don’t run away from them,
just do the best you can Learn to recognise
that no one
is perfect
Slow down and take time to
observe the world around and
learn how it works

Accept and use

constructive criticism
in a positive way

See yourself as you

truly are – quirks
and all
Don’t judge
others, attempt to
understand them

Try not to make

hasty decisions

Words to the wise

63

62-63 Worldly wisdom.CK.JR.indd 63 09/05/2018 11:01

 CALM YOUR
BUTTERFLIES
Next time you’re feeling nervous about something – a talk in front of others,
perhaps, or an exam – find a quiet spot and try this exercise
Stand or sit with your eyes closed. Take some slow, deep
breaths. Pay attention to the parts of your body where you
feel tense – hunched shoulders, clenched teeth, butterflies
in your stomach.
Breathe in deeply and feel the air travelling into these
areas, loosening the tension and carrying it away on the out
breath. Repeat five times.
Pull your shoulders up in an exaggerated shrug, all the
way to your ears. Hold them there for a moment, before
64
64 Mindfulness exercise.CK.indd 64
letting them fall into a relaxed position. Roll each shoulder
WORDS: SUSIE DUFF. PHOTOGRAPH: TWENTY20.COM
forward, then back again. Repeat this movement if your
shoulders feel particularly tense.
Open your mouth slightly. Relax your neck and jaw.
Breathe in through your nose and then slowly exhale.
Place your hands gently on your belly and feel the rise
and fall of your stomach with each breath in and out.
Continue taking long, slow breaths until you feel it soften
and relax.
18/05/2018 14:35
 WISE WORDS
What tips would you pass on to a younger sibling or friend?

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