Back to Basics
Empowering parents and carers to support their child’s emotional wellbeing within the home.
Looking after your family’s wellbeing is very important. Families all need some help from time to time due to life changes or events.
As a parent or carer, you can take small steps to help your child’s wellbeing as well as your own. You can do this by starting with the basics.
Using the back to basics approach can empower you to take control of the 5 Ways to Wellbeing.
Consider one area at a time. Think about your home environment and what small changes you can make together as a family.
Think of it as building the foundations of a house, making sure your family has all the basics in place such as:
- Healthy eating
- Sleep
- Exercise
- Good routines
- Looking after yourselves and your child’s wellbeing
If foundations are not in place, there is a risk of cracks appearing.
1. Take notice
Be aware of your thoughts and feelings as they can sometimes be difficult to manage. Take notice of changes in behaviour and appearances, both positive and negative, and talk them through.
Try to also pay more attention to the people around you.
How can you ‘Take Notice’?
- Take 5 minutes out if you are starting to feel overwhelmed in a situation
- Name your thoughts and feelings and help your children to do the same. These are natural and you can role model how these are managed positively
- Take notice of the routines and diet that may affect your child’s wellbeing such as sleep, activity level and mood. High sugar contents prior to bedtime can cause issues
What can you do?
- Look what you can see out of your window and how it changes
- Paint or draw a picture
- Think about how you are feeling today
- Listen to the sounds of nature like the wind and the rain
- Play I spy
- Notice how your friends and family are feeling today
- Practice the 5 senses to calm down – something you can see, hear, smell, taste and touch.
Tips for taking notice
2. Give
Give time to friends, family members or the community. Most importantly, give yourself time to ensure these basics are in place.
How can you ‘Give’?
- Offer to help someone on a project
- Volunteer within the community
- Help out at school
- Spend time with friends or family who need some support or help
- Ensure we give ourselves time to support the 5 ways of wellbeing
What can you do?
- Smile and say thank you
- Make a homemade present or card for no reason
- Hold the door open for someone
- Give someone you love a hug
- Send your old toys to the charity shop
- Share your time with each other
- Help around the house – wash the dishes or do some dusting
- Listen to someone else and how they are feeling
Tips for Giving
3. Get Active
Are you struggling to get motivated? Exercise and physical activity releases happy chemicals from your brain to your body. This will also help us sleep better.
You don’t have to spend money, find something you and your family can enjoy together or as individuals.
How can you ‘Be Active’?
A walk is enough to make a difference, maybe take a scooter, play hide and seek, go to the park or go for a bike ride
Try a new class or activity online or face to face, depending on your preference and availability
Contact your local leisure centre or child’s school and see what they have on offer
What can you do?
- Dance to your favourite song
- Walk the dog
- Hula hoop
- Join a sports team
- Play a game in the playground
- Walk or cycle to school
- Help in the garden
- Run a race with a friend
- Make up your own sports.
Tips for getting active
4. Keep Learning
Did you know that learning something new can help you feel happier and more focused? It can also raise confidence and self-esteem. This can help you connect with others too.
How can you ‘Keep Learning’?
- Sign up for a class or hobby at your local library, leisure centre, school or college. You could also take a look online
- Learn about your families hobbies and interests
- Support your children with their learning and learn with them
- Learn to cook something new from scratch and involve the family
What can you do?
- Learn a new word each day
- Visit a museum or art gallery
- Try out a musical instrument
- Do a word search
- Try a new food
- Learn to cook a new recipe
- Study an animal or bug
- Visit a new place
- Write a story, song or poem.
Tips to keep learning
5. Connect
Connecting with others can give you the opportunity to share positive experiences and provide emotional support for you all. Building good relationships is positive for our wellbeing too.
How can you ‘Connect’?
- Cut down device time
- Switch off the TV, put down devices and play a game as a family
- Make time to sit down as a family
- Try eating a meal together with no distractions
- Invite friends or family over to connect with you
What can you do?
- Talk to your friends and family
- Help a friend or neighbour
- Eat a meal with you family
- Say hello
- Bake some cakes and share
Tips for Connecting