Annesley
Primary School
& Nursery

Factors that can influence emotional well-being include:

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• Difficulties at school, home, or in relationships

• Health problems

• Changes in personal relationships

• Bereavement or loss

• Relocation or separation from family and friends

 

Emotional Well-being in Children and Adolescents

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A child’s emotional well-being is just as important as their physical health. According to the Centers for Disease Control and Prevention (CDC), children with good emotional health are more likely to:

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• Reach emotional and developmental milestones

• Learn healthy social skills

• Cope with problems when they arise

• Enjoy a better quality of life

• Function well at home and in school

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When children struggle with their emotional well-being, it can impact their behaviour, school performance, and relationships.

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Tips to Support Children’s Emotional Well-being

The NHS recommends that parents and carers:

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• Be there to listen

• Regularly ask how they are feeling

• Stay involved and show interest in their lives

• Support them through difficulties

• Encourage their hobbies and interests

• Help build positive routines

• Take their feelings seriously

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If concerns arise, it's a good idea to speak with a teacher, GP, or another health professional.

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Signs a Child May Be Struggling Emotionally

Look out for the following signs:

• Ongoing sleep issues

• Significant changes in behaviour

• Withdrawal from social situations

• Self-harming behaviour

• Loss of interest in usual activities

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Tips for Improving Emotional Health and Well-being

For both children and adults, emotional well-being can be supported through:

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• Practising mindfulness and staying present

• Managing and reducing stress

• Developing a positive mindset

• Building and maintaining social connections

• Seeking support when dealing with grief or loss

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Healthy and Balanced Diet

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What is it?

A healthy eating plan focuses on vegetables, fruits, whole grains, and fat-free or low-fat dairy products. It includes lean meats, poultry, fish, beans, eggs, and nuts, while limiting saturated and trans fats, salt (sodium), and added sugars.

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How Can Food Affect Mood?

Knowing what to eat can be confusing with so much advice out there, but research shows that diet can affect not just physical health, but also emotional well-being.

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Improving your diet may help to:

• Improve your mood

• Increase your energy levels

• Help you think more clearly

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Eating Regularly

Blood sugar dips can leave you feeling tired, irritable, or low. Eating regular meals and choosing foods that release energy slowly helps keep your blood sugar stable.

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Slow-release energy foods include:

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• Wholegrain bread and cereals

• Pasta and rice

• Oats

• Nuts and seeds

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Quick tips:

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• Eat breakfast to start the day well.

• Try smaller, more frequent meals throughout the day.

• Avoid foods that cause blood sugar spikes and crashes, like sweets, biscuits, and sugary drinks.

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Staying Hydrated

Not drinking enough fluids can affect concentration and digestion.

Quick tips:

• Aim for 6–8 glasses of fluid daily.

• Water is the healthiest option.

• Tea, coffee, juices and smoothies also count (but watch out for caffeine and sugar content).

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Getting Your 5 a Day

Fruit and vegetables provide essential vitamins, minerals and fibre.

Quick tips:

• Fresh, frozen, tinned, dried, and juiced (one glass) all count.

• One portion = a handful, a small bowl, or a small glass.

• Aim for a mix of different coloured fruit and veg each day.

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Visit NHS Choices for ideas on getting your 5 a day.

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Looking After Your Gut

Your gut health can reflect your emotional state. Stress and anxiety may disrupt digestion. A diet high in fibre, with plenty of fluids and regular exercise, supports a healthy gut.

Good gut-friendly foods include:

• Fruits and vegetables

• Wholegrains

• Beans and pulses

• Live yoghurt and probiotics

Quick tips:

• Introduce dietary changes gradually.

• Use relaxation or breathing techniques to reduce stress.

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Getting Enough Protein

Protein contains amino acids, which support brain function and help regulate mood. It also helps you feel full longer.

Protein sources include:

• Lean meat and fish

• Eggs and cheese

• Legumes (peas, beans, lentils)

• Soya products

• Nuts and seeds

Quick tip:
Try researching new protein-rich foods and experiment with your meals.

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Managing Caffeine

Caffeine provides a temporary energy boost but can also increase anxiety, disrupt sleep, and cause withdrawal symptoms.

Caffeine is found in:

• Tea and coffee

• Chocolate

• Cola and energy drinks

Quick tips:

• Try decaf versions of tea, coffee, or cola.

• Reducing caffeine may improve how you feel overall.

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Eating the Right Fats

Your brain needs healthy fats (like omega-3 and omega-6) to function properly. Avoid unhealthy fats.

Healthy fats can be found in:

• Oily fish

• Poultry

• Nuts (especially walnuts and almonds)

• Olive and sunflower oils

• Seeds (sunflower, pumpkin)

• Avocados

• Milk, yoghurt, cheese, and eggs

Quick tip:
Avoid trans fats and hydrogenated oils (often in shop-bought cakes and biscuits). These can harm both mood and physical health.

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Medication and Diet

Some foods may be harmful if you're taking certain medications. Always check with your doctor or pharmacist about what is safe to eat.

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Physical Well-being

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What is it?
Physical well-being is more than just being free from illness—it’s about making daily lifestyle choices that support your overall functioning. This includes sleep, diet, physical activity, hygiene, and relaxation. These habits not only support your body, but they also have a direct impact on your mental well-being. Research shows that being physically well increases your chances of being mentally well too.

How Do You Achieve Physical Well-being?
Because physical well-being includes many aspects, there are lots of ways to improve it. For example:

• Eating a balanced, healthy diet

• Getting regular exercise

• Sleeping well

• Drinking enough water

The first step is being honest with yourself about your current habits and setting realistic goals for improvement. Focus on your strengths, not your weaknesses—this will help you succeed as you build better habits.

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7 Steps to Start Your Physical Well-being Journey

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1. Be Accountable
   You are responsible for your choices—whether that’s around food, exercise, sleep, or rest. Stop blaming others and start taking control of your decisions.

2. Measure
   Track your habits so you know what needs to change. Keep notes on your sleep, meals, exercise, or anything else related to your health. This data will help you make better choices.

3. Analyse
   Look for patterns or changes. Are you more active? Feeling better? Sleeping longer? Spot areas for improvement and celebrate small wins.

4. Surround Yourself with Positive People
   Find friends, family, or professionals who will support your journey and encourage you to reach your goals.

5. Distance Yourself from Negative Influences
   If someone is holding you back, creating stress, or encouraging unhealthy habits, it might be time to limit their influence in your life.

6. Implement Your Plan
   Take action. Plans only work if you follow through. Start small if needed, but stay consistent.

7. Be Patient
   Results take time. If something doesn’t work, go back, reflect, and make changes. Keep going—perseverance is key to long-term well-being.

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Well-being Walks Around Annesley

Walking is a fantastic way to support both physical and mental well-being. Being outside in nature and fresh air is incredibly beneficial—something I personally rely on for my own well-being.

To encourage everyone to get out and explore, I invite families to share local walks they enjoy, whether during half-term or any time. If you’d like to contribute a walk, please email me or find me in school. I’ll add your walk to this page along with an OS map.

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Annesley Heritage Walk

The Annesley Heritage Walk is a short, circular route through the village, highlighting important sites from our rich mining history. Some of the buildings still stand today, while others remain in memory.

You can begin at any point on the route, and most of the paths are suitable for all walkers. See what you can discover and ask your parents or grandparents to share their stories about the village’s past.

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Positive Friendships

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What is it?
Anyone with children in Years 5 and 6 will know that this is the stage when friendships are often tested. Children may fall out with their friends daily—sometimes more than once. These fallouts can be over the smallest of things: not playing the same game, an accidental look, not being online at the same time, or even owning an Xbox instead of a PlayStation.

While these ups and downs seem minor to adults, they can feel overwhelming to a child. At Annesley Primary School, we support children in understanding the reality of friendships and encourage them to form a diverse group of friends.

Through our PSHE curriculum and support from Mr Eccleston, we help children recognise that all friendships have highs and lows. A true friend accepts you as you are—not who they want you to be. Positive friendships are supportive, honest, and reciprocal.

Annesley Primary School always promotes and supports positive friendships.

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Characteristics of a Positive Friendship

Positive friendships offer many benefits for your well-being and sense of self-worth. Here are some key traits:

1. They live with integrity
   A friend with integrity acts in line with their values. They have strong moral principles and behave consistently. Even if you disagree with them, you can trust their character.

2. You can trust them
   True friends are honest and speak kindly, even when they need to tell you something difficult. Your secrets, fears, and quirks are safe with them.

3. They are dependable
   Good friends show up, keep promises, and support you. They might not be perfect, but you can rely on them in meaningful ways.

4. They are loyal
   Loyal friends don’t speak badly about you, give you the benefit of the doubt, and defend you when you need it—based on truth and fairness.

5. They show empathy
   A good friend tries to understand how you’re feeling and responds with compassion.

6. They’re good listeners
   They give you space to talk, ask thoughtful questions, and help you gain perspective—sometimes even helping you see things differently.

7. Their confidence is contagious
   A confident friend makes you feel more confident, inspired, and ready to take on challenges.

8. Spending time with them makes you feel good
   This may be the most important trait. A positive friend lifts your mood and makes time together something to look forward to.

9. They make you laugh
   They don’t have to be comedians, but a shared sense of humour can help you both get through tough times and enjoy the good ones more.

10. They’re non-judgmental
    A real friend accepts you exactly as you are. You never feel the need to hide parts of yourself.

11. They’re low-maintenance
    No drama. If you’re busy, they understand. When you reconnect, it’s like no time has passed.

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If your friend has any or all of these qualities, let them know how much you appreciate them. A little gratitude goes a long way in keeping positive relationships strong.

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Supportive Family

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What is it?
A supportive family can be a powerful, life-enhancing force. When family relationships are healthy and relatively stress-free, they offer stability, comfort, and strength. A healthy family can be the one constant you can rely on, providing a sense of belonging and unconditional love that is difficult to find elsewhere.

In times of stress, strong family bonds can offer essential emotional support and guidance. However, when family relationships are filled with conflict or stress, they can have the opposite effect—leading to emotional exhaustion and even harming your mental and physical health.

Research shows that between 10% and 30% of children grow up in families where unhealthy relationships negatively affect their well-being.

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How Does Your Family Influence You and Your Behaviour?

Families play a major role in shaping who we are. Our behaviours, values, and how we relate to others are often learned from the people who raise us. Especially in early childhood, we absorb a huge amount from parents and caregivers, including habits and ways of handling emotions and stress.

Family relationships can influence:

• Physical health

• Mental health

• Emotional development

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What is a Healthy Family Relationship?

A healthy family is one in which all members feel loved, safe, and supported. Each person is free to be themselves and is encouraged to grow and develop in their own way. These families show care, offer encouragement, and engage in respectful, positive communication.

Parents and caregivers can help build this kind of environment by modelling love, support, and respect in both their actions and words.

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How to Maintain a Good Relationship With Your Family

Healthy family dynamics are built on:

• Spending quality time together

• Solving problems as a team

• Communicating love and appreciation clearly and regularly

It’s also essential to understand that relationships evolve. As children grow, they need space to explore their identities and become independent. One common mistake is treating children younger than they are, which can limit their growth.

Allowing children and especially teenagers their own space encourages self-discovery and helps them develop confidence and independence.

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A Word of Caution

Sometimes, parents unknowingly place their own unmet dreams onto their children—pressuring them to fulfil ambitions that may not reflect the child’s true interests.

Signs of this include:

• Obsessing over your child’s activities

• Pushing them into things they show no interest in

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This kind of pressure can be harmful to a child’s self-identity and emotional well-being. A truly supportive family nurtures the child for who they are, not who someone else wants them to be.