Teen Breathe

BE INSPIRED • BE STRONG • BE CURIOUS • BE UPLIFTED

TEEN Breathe

Freedom to wander • Celebrate summer • Grow your own pet • No need for excuses
Take the stress out of studying • Ideal chit chat • Dress to express • Only connect

CONTENTS

2 Why am I like this? 28 It’s personal
Welcome to an age-old debate. The process of forging your own
Is it all in the genes, or does identity can be tricky, but it’s all
how you’re raised make you the part of figuring out who you are
person you are today?
32 Ideal chit chat
6 Greater than the sum Small talk doesn’t have to be a
Everyone can learn a thing or two big deal
if each person shares the benefit
of their experience, so put your 36 Freedom to wander
heads together and swap skills Whether or not you know where
you’re going in life, finding your
10 Lines for life own way will take you where
Do you ever wish you could you’re meant to be
rehearse what to say in certain
situations? Practising role-play 38 Architects of the animal world
won’t leave you lost for words Find out why environmentalists
are so eager to bring beavers
12 No need for excuses back from the brink of extinction
Making mistakes is part of life,
but taking ownership of them 42 Get a buzz out of breathing
can help you grow as a person Pose like a yogi, breathe like a bee

16 Strength in unity 44 Scents and sensibility
Prefer team sports to solo The sense with the strongest link
workouts? If so, try partner yoga to memory is more emotive than
– it takes (at least) two you might think

18 Chapter one 48 Big freeze
Do you battle to finish the whole Stick with homemade fruity (or
thing in time for book club, despite fruit-tea) ice lollies this summer
your best intentions? Try these
relaxing ways to read together 52 Celebrate summer
Mark the solstice in your own
22 Take the stress out special way
of studying
Tuning into your senses reduces 56 Dress to express
tension, even during exam season The only fashion guru you’re
ever going to need is you
24 Only connect
If you’re feeling lonely, you’re 60 Grow your own pet
not alone One big houseplant family

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ON THE COVER: Illustration by Marina Ester Castaldo

Welcome to

TEEN Breathe

Look outside and chances are you’ll see some plants and
trees awash with green. So, let the sight inspire you to
look inside and focus on your own growth.

People never stop growing, much as nature keeps
unfolding into full bloom. Nurture yourself by embracing
the freedom to explore whatever offshoots emerge along
the way.

The process of growing into the person you’re going
to be often includes a bump or two, but it’s a path
worth treading. Other people can sometimes seem
like obstacles, but running into them plays a key role
in taking personal responsibility for what you do and
creating an identity of your own.

Everyone interprets the world in a unique way, yet
everything you see, read or hear can be shared. People
learn a lot from each other – it’s a vital part of growing.

A friend’s fashion sense can influence your own
personal style. Discussing a book or show with others
can make you rethink what you’ve watched or read. And
practising how you interact with friends and family now
can help prepare for handling situations in the future.

Bouncing ideas off other people helps you develop as an
individual. How much your social experiences shape the
person you become is still the subject of debate. But it’s
clear that humans cannot grow or thrive without connection.

Sparking the smallest conversation at a party or simply
teaming up with someone else in an exercise class can
start people down the road of growing stronger together.

2

WHY AM I LIKE THIS?

If you’ve ever wondered what makes you the way you are, you’re not
alone. People have been pondering this for centuries. Is life what you
make it? Or are you born this way?

Perhaps you’ve wondered why you find it so hard to keep what beliefs you hold. Your personality traits, your skills
your room tidy when your sibling’s is spotless. Or asked and abilities. Who and what you like, and what you find
yourself why you’re happiest staying home alone on the funny, scary or entertaining. Collectively these parts, and
sofa, despite having a family who love to socialise non-stop. countless others, make up your whole. In other words, they
create the essential you.
Was there a sad movie that left you dry-eyed while your
friends worked their way through the tissues? How about What makes you who you are?
a role-playing video game that you reckoned was nothing
special even though it got rave reviews? So, what causes these characteristics? Humans have
struggled with this question for thousands of years. The
The wonderful world of you ancient Greek philosophers tried to find an answer nearly
2,500 years ago and yet, even after so many centuries, it
If you answered ‘yes’ to any of these questions and want still keeps psychologists, philosophers and scientists busy.
to know why this might be, then you’ve already started
exploring the wonderful world of you. It’s a lifelong journey For a long time, the debate came down to whether
of self-discovery and awareness that can continue to personality was most influenced by nature (genetics) or
surprise you, even when you’re much older. nurture (your home environment, how you’re raised and
what you learn). More recent research indicates that it’s
As its name suggests, this wonderful world comprises all a combination of the two.
the things that make you you. On the surface, there’s your
outer self – how you look and sound. But it’s the inside A field in genetics emerged called epigenetics, and
that’s full of interesting stuff – how you think, how you act, studies in this area show that environment can actually

3

affect the way genes work. Your life experiences can similar to them genetically, not because we have grown WORDS: XENIA TALIOTIS. ILLUSTRATIONS: HANNA SÖDERHOLM
activate or suppress the genes involved in developing up in the same environment and experienced the same
important qualities and skills. opportunities or traumas.’

However, knowing this hasn’t stopped scientists Or is it nurture?
trying to work out whether it’s nature or nurture that’s
the driving force in influencing human character. Plenty of experts do not share his view and instead think
nurture is the key architect in building human behaviour.
Is it nature?
Some believe that people are what they learn and
Robert Plomin is an American psychologist and research experience. Others go so far as to say that babies are like
professor in behavioural genetics at King’s College London. blank canvases when they’re born, before upbringing
He’s among the scientists who say it’s your genes, rather paints the final picture of the person who emerges. That
than how you’re raised, that play the most significant role could be someone who is shy and cautious or the complete
in shaping who you turn out to be. opposite, for example.

Professor Plomin spent decades studying more than It’s a big thought to process. Were this true, then you
10,000 sets of twins, including identical pairs who were would be a completely different you if you grew up in a
adopted separately and grew up in different environments. different environment. Can you imagine that?

If nurture was the main factor in shaping identity, he It’s all about you
argues, then the twins wouldn’t be alike at all. Instead,
each twin would have developed traits and interests that If all this talk of nature vs nurture makes you feel like you’re
reflected their individual upbringing. not in control of who you are or who you’ll become, then
remember one thing: neither genes nor upbringing sets
Yet his findings showed each set of twins had strikingly anything in stone. There’s a third hugely important factor in
similar personalities. He insists this can only be the result creating you – and that’s you (see page 28).
of nature. ‘Genes make us who we are by influencing how
we interact with the world around us, driving the way we Just as clinical psychologist Lucy Maddox, author of
select, modify and even create our environment,’ he says. Blueprint: How Our Childhood Makes Us Who We Are, says:
‘It’s always possible to change how you think and behave.
Although Professor Plomin accepts DNA is ‘not all Think about the qualities you’d like to have, and the goals
that matters’, he’s convinced that ‘it matters more than you’d like to achieve, and work towards them. The brain is
everything else put together’. plastic, which means it can be rewired. There are always
opportunities to grow, change and fulfil your potential.’
In Blueprint: How DNA Makes Us Who We Are, he writes:
‘We resemble our parents and siblings because we are

4

5

GREATER THAN THE SUM

Find out why everybody learns when they share what they know

There’s a common saying that ‘knowledge is power’, much to be gained from the process of figuring out how
but sharing personal knowledge with other people can to move beyond them (see page 12).
be even more powerful. Think about how good it feels
showing a new skill to a friend then watching as they take People carry on learning throughout their lives, so it
it up, too. makes sense to view every experience as a chance to
expand the mind. Education doesn’t end when the last
Sharing knowledge is a simple practice of give and take. exam paper is handed in or the bell signals school’s out
If you have some useful information or a tip that might help for the summer.
someone else, then why keep it to yourself?
Teamwork makes dreams work
By the same token, being willing to let others benefit
from your experience can make them more inclined to Being keen to share what you know is a key factor in working
reach out and offer some extra wisdom when needed. as part of a team. Trading information means that everyone
is progressing at the same pace, rather than trying to hone
After all, it doesn’t really matter what you know unless new skills individually by trial and error.
you know how to use it.
Problem-solving is easier on every level if you make use
Bank it of all the experience people have to offer. The power of
the group, all working together towards a common goal, is
The things you experience in life, and the insight they greater than the sum of its parts.
provide, are unique. Without even realising, you’re building
up a valuable bank of knowledge. Every book, game or Sharing your expertise doesn’t mean dominating a
conversation informs what you know – or thought you conversation or being a know-it-all, though. Remember
knew – about life. that nobody knows everything and each member of the
team has their own knowledge bank. Think of it as a mutual
In school, you could be top of the class in history, fantastic exchange of ideas and make sure everyone gets their say.
at leading student debates on stage or more at home in
the library. It’s not just about individual progress, though. It’s who you know
Whenever someone excels at something, their skills can
enrich the lives of others. There are many ways you can help your friends – and make
new pals – by volunteering to trade tips.
Lifelong learning
In school, you could talk a classmate through a tough
You’re soaking up facts like a sponge outside the classroom, maths problem or offer support to a younger student who
too. Maybe free time means mastering the guitar, or a part- has just joined your sports team or drama group. In turn, a
time job that makes managing money less stressful in future. friend might help you revise before a test or read different
parts of a play.
Wherever you are, everything you do adds to this bank of
knowledge – even your errors. In fact, many opportunities The positive things people pick up from their families
for growth can come from making mistakes. There is so also have the potential to improve other lives if they get

6

7

8

Write what you know

Fill this space with facts about
a subject you’re familiar with.
Then ask some friends to do the same.
What can you learn from each other?

WORDS: JADE BEECROFT. ILLUSTRATIONS: ALESSANDRA DE CRISTOFARO passed on. Think about the ways family wisdom could be
put to good use.

Maybe those afternoons spent helping your grandad in
the garden would make you a valuable contributor to your
local conservation group. Or perhaps meeting a friend
whose family speak a different language might inspire you
to start an international film club.

Pool your strengths

As well as offering or accepting help when opportunities
arise, you can seek out some places to combine ideas.

If you want to meet like-minded people, you could join
a club where everyone shares a common interest. Then
you can swap skills online or in person, but remember to
check with a parent, teacher or guardian before signing up.

There are forums and groups for just about everything,
from coding and chess to skateboarding and pet care.
Coming together to work on projects is a brilliant way to
make your knowledge go even further.

Sharing the wealth

It’s said that a problem shared is a problem halved. This is
because two minds working to find a solution are often
better than one.

Using hard-won insight to help someone else is a form
of kindness. And being kind doesn’t just make people feel
good inside – it can also help build new friendships and
strengthen bonds with family.

It’s healthier to be treated kindly by others, too. The body’s
happy hormones get a boost, anxiety levels lower and
feelings of security and wellbeing increase.

So, whether sharing their own pearls of wisdom or
picking up tips from another person, everyone wins
something when they help spread a wealth of knowledge.

9

LINES FOR LIFE

Role-play is perfect practice for dealing with tricky predicaments

You might have encountered role-play in foreign language that what you said came out all wrong and might make
lessons or drama class. Teachers often encourage students things worse?
to take on a role and act out a scenario – perhaps, for
example, pretending to order food from a café in French, Not knowing what to say or do in a situation affects lots
or assuming the persona of a book character. of people (including adults), especially when emotions
are involved or they’re caught off-guard. You may just not
But role-play shouldn’t be confined to the classroom. It know how to word your response, or perhaps you’re scared
can be a useful way of learning to navigate nerve-racking how the other person will react, so you end up saying
social situations, too. nothing at all – even though you wish you had.

Think back to when you were a young child. Did you ever Reasons to engage in role-play
play shop or doctors with family and friends? This playing
wasn’t just for fun. It was preparing you for real life, by Social communication isn’t just learned in early childhood.
giving you opportunities to practise everyday situations Many skills, such as how to negotiate or be assertive,
you would encounter later on. develop throughout school and into adulthood.

Then, when these scenarios did occur, you knew what Role-play can really help you prepare for potentially
to say and what to do because you’d spent so much time delicate interactions. Indeed, many employers use role-
rehearsing. As you get older, you continue to experience play in their workplace training – as a chance to let staff
new (and more complex) social situations, but often practise handling difficult customers, for example.
without the benefit of this practice and preparation.
There are many ways to reap benefits from role-play.
Imagine you overhear somebody being unkind to You can try out different strategies in a non-threatening
another person. Do you pretend not to have heard environment (see our guide on the right), increase your
because you want to avoid a row, but later wish you’d stood confidence, reflect on what happened and receive useful
up to them? Or do you confront the person, but then worry feedback for the future.

10

WORDS: VICKY H BOURNE. ILLUSTRATIONS: AGNESBIC How to do it

1 Start by identifying the scenario you want to tackle. Perhaps it’s an upcoming encounter

you’re concerned about – or a situation you’d like to deal with differently in future.
Examples might be:

A friend asked me to a party I didn’t want to go to.
I didn’t know how to ask for help in class.
A classmate made a joke at my expense and I wish I’d said something.

2 Next, decide how you’re going to practise. If you have a trusted family member, sibling or

friend, you could each take on a role. But don’t worry if nobody else is about. You might
like to write out the dialogue and read it aloud, or make a comic strip of the scene. Why
not try videoing yourself and watching it back? See what works best for you. It could be a
combination of approaches.

3 Rehearse the conversation until you find phrases and responses you’re comfortable with.

A top tip is to keep things simple and truthful. High emotions like anxiety can often make it
difficult to remember and think clearly when you’re faced with the situation in real life.

Friend: Do you want to come to Sam’s party at the weekend?
You: Thanks for the invite but it’s not really my thing.
Friend: Oh, please come. It’ll be so much fun.
You: No, really, big parties aren’t my thing. But I hope you enjoy it. Tell me all about it
on Monday.
Friend: I don’t want to go by myself. Please come with me.
You: No, I know I won’t enjoy it. But I know Ava is going so you could go along together.

4 Practise as much as you need to. If you’re rehearsing with another person, ask them for

feedback. What do they think? Do you need to consider your body language (like standing
up straight, making eye contact or smiling)? Do you speak too quickly or quietly? Do you
sound assertive or come across as unsure? If you’re watching yourself back on video or in a
mirror, try asking yourself the same questions.

5 You could ask your role-play partner to add in some different answers each time you practise.

This can make it more realistic. After all, most social interactions don’t follow a set script.

Friend: Do you want to come to Sam’s party at the weekend?
You: Thanks for the invite but it’s not really my thing.
Friend: You’re so boring. Everyone will say so.
You: I don’t want them to think that, but I know this is the right decision for me.

6 Remember, everything takes practice. Celebrate your successes but don’t panic if

things don’t come out as perfectly as you’d like in the event. You can’t always plan
for how emotions show up or unexpected responses from others.

11

NO NEED FOR EXCUSES

Being blamed for something can be scary, but taking responsibility
for what you do really can benefit you

How many times have you heard someone at school blame maybe you could have done things a bit better. (In this
the dog for eating their homework? Or maybe you’ve case, perhaps by leaving home earlier or keeping an eye
blamed your brother or sister for kicking a ball through a on the toaster.) Is it time to accept accountability?
window. Passing the blame is a habit that can start young.
Whether it’s to escape the wrath of a teacher or a parent, As wartime prime minister Winston Churchill said when
it often seems easier to attribute your flaws and failings to receiving his honorary degree at Harvard University: ‘The
someone or something else. price of greatness is responsibility.’ People who blame
others for their mistakes learn less, lose respect and rarely
You’re late for school, so decide it’s the bus driver’s fault achieve their potential. When you take ownership for slip-
for being late. You burn your toast, but snap at a sibling for ups or oversights, success often follows.
distracting you. Some days, pointing the finger of blame
elsewhere seems the best way to deflect criticism when Turn over for more on how to own your mistakes

13

Write a wrong How to take responsibility

Describe a time when accepting the blame 1 Focus on learning
for your mistake made everything much Everyone makes mistakes. It’s all part of life, but not
better all round everyone has the courage to admit they were in
the wrong. If you accept that you’re responsible for your
actions – say, that the reason you didn’t get the grade was
down to your lack of preparation rather than the exam
board’s poor questions – this proves you’re adaptable and
willing to learn and move on.

There’s no need to punish yourself or feel that one failure
highlights a character weakness or lack of ability. Instead,
turn imperfections into opportunities. If you become more
aware of the consequences actions can have – be they good
or bad – then you’ll make better judgments in the future.
Accepting responsibility demonstrates level-headedness
and inner strength – traits that tend to earn respect.

2 Stay in control
The minute you place the blame on someone else,
you also pass them the power. Without realising it, you’re
allowing them to take control of a situation – and, to a
lesser extent, of you. This can make you more vulnerable
and open to further criticism. Not taking responsibility
may initially feel more comfortable and less demanding,
but in the long run there could be a price to pay. If you
take the blame and appreciate that you could have acted
differently, you hold onto the reins.

14

3 Know what’s important might do or say about them. But if you are accountable
When you want to protect your pride, it’s easy to for your own behaviour, relationships can flourish. Being
blame someone else for a mistake, especially if honest and open about being a normal person who makes
they’re not around to defend themselves: ‘I didn’t mistakes can build better connections, improve your
jam the printer! Emily from Year 10 was using it earlier.’ credibility and help others feel more comfortable around
But lying, or being economical with the truth, might make you. It bonds people together.
you feel guilty and this could gnaw away at you. Crossing
your fingers and hoping no one will find out the facts won’t 5 End negativity
accomplish anything. Own up and those guilty feelings People who unfairly accuse others whenever a
will disappear. problem arises tend to see the world in a negative
light. Saying ‘It wasn’t me’ becomes second nature, but it
4 Enjoy happier, healthier friendships seldom improves the situation.
If you have a tendency to blame others as soon as
something goes awry, chances are you’ll lose friends. Few If you’re unhappy with parts of your life, don’t play the
people enjoy spending time in the company of a person blame game. Instead, try to tune into your initiative, think
who refuses to see their own flaws. If you’re constantly positively and make changes. And if you’re willing to
criticising others, people will understandably prefer to accept responsibility when things go wrong, then surely
give you a wide berth because they’ll be wary of what you it’s appropriate to take the credit when all is well – and
that’s a great feeling.

ORIGINAL WORDS: LORNA COWAN. ILLUSTRATIONS: SARA THIELKER

15

STRENGTH IN UNITY

If you’ve spent enough time practising on your own, partner
yoga can give you some extra support

Although the term partner might make you think of people complete fulfilment of your potential by meeting
who are married or in relationships, partner yoga is for every need in Maslow’s hierarchy.
everyone – not just couples. You can join in at any age and
team up with a family member, friend or classmate. By catering for this urge to belong, partner yoga
supports your personal journey towards becoming
The practice shares many principles with individual yoga everything you’re capable of being.
but comes with the added benefits of human connection.
The idea is to build a bond of trust with each other, whether Human touch
in pairs or small groups.
A big part of this belongingness in partner yoga comes
It takes two from the power of touch.

Partner poses are designed to give you greater mobility. Touching in this way can make you feel happy, secure
Two people can physically support each other when going and comfortable. Levels of a hormone called oxytocin
deeper into a pose and explore new variations more easily increase, which sends calming chemical messages
if they develop a rapport. throughout the brain to help fight stress and form bonds.

Working with a partner also offers emotional support, Touch also stimulates the vagus nerve – a pair of nerves
encouragement and motivation at times when confidence that travel from the brain down to the belly, passing by the
in trying new postures might be low. heart. This system plays a role in promoting compassion
and empathy, which is key to partner yoga.
Need to belong
Together as one
Partner yoga can bring about a sense of belongingness,
which is the emotional need everyone has to feel part of Tuning into your partner’s breathing and movement (also
a group. Giving and receiving affection, friendship and known as mimicry) boosts empathy and bonding even
acceptance all leads to belongingness. more, according to the British Psychological Society.
Partners rely on each other to stay balanced and strong
After basic food, water and safety, belongingness in poses, making communication very important.
is next on the hierarchy of needs that American
psychologist Abraham Maslow believed people must In an interconnected world, partner yoga gives you
satisfy in order to achieve something he called self- the chance to explore and improve this connection
with other people. Your personal practice can help
actualisation. This means you have reached more than one person.

16

Take your partner by the hand

Here are some directions for a partner yoga pose. You should warm up your bodies before beginning the Seated Twist

Sit cross-legged in front of your partner, with knees Your partner does the same, until they are looking over
touching. Take a moment to breathe, observe and their right shoulder in the opposite direction to you.
connect with your partner through the eyes.
Take a few comfortable breaths here, then release each
As you both breathe in, place your right arm in a other’s hands and gently rotate your spine back to
horizontal position behind your back. Keep your heads facing each other.
held high and your chests and shoulders open.
Then repeat – this time taking your left arm behind
Breathing in, reach your left arm out across the front of your back and reaching across to take hold of your
your torso to take hold of your partner’s right hand on partner’s left hand.
the left side of their back.
It’s important to remember to be considerate of your
Sit up straight as you breathe in, pressing the bones partner. Move gently and ask them if they’re happy to
you sit on against the ground. Breathing out, slowly twist further or have reached their comfort limit. Have fun
rotate your spine from your sitting bones to the top of guiding and supporting each other.
your head away from your partner and look over your
right shoulder. Inhale as you lengthen your spine and Working with a partner also enhances your awareness
exhale as you twist. of the breath. If you notice changes in your partner’s
breathing, ask them if they’d like to release the position.

WORDS: DAWATTIE BASDEO – MAGNIFICENTMEMAGNIFICENTYOU.COM. ILLUSTRATIONS: SARA THIELKER As with all physical activities, please do not attempt if you have any medical conditions that might be aggravated. If in
any doubt, always talk to your doctor first. Younger children should be supervised.

17

CHAPTER ONE

If finding the time to meet your book club’s deadlines is
becoming a struggle, there are a few neat ways to deal with this.

Taking the pressure out of reading puts the fun back into it

Book clubs are a brilliant way to expand your reading The person presenting could explain what they liked
horizons, deepen your understanding of literature and and disliked about their selection, share reviews and
share a love of books with like-minded friends – or, indeed, encourage members of the group to ask questions.
make new pals. But reading an entire novel to a tight
deadline can be difficult. This way, no one is required to find time to read the
whole thing straight away – some members might never
When you’re busy with homework, lessons and social get round to it. Yet the entire group will still benefit from
events, extra reading can start to feel like a chore. But one person’s reading experience.
before you give up on the idea of a book club altogether,
you might like to try a few compromises that could make it 2 Pace yourselves
more manageable. Read on... Reading isn’t a race. There’s nothing to say you’ve got
to get through a set number of books within a lifetime.
1 Pitch it, then pitch in Sometimes it’s nice to savour the experience and go slowly.
If devouring a whole book between meetings is
becoming a problem for everyone, take it in turns to bring Chapters are handy, bite-sized chunks of a book – a bit
along something you’ve each enjoyed previously and like episodes of a TV series. So, instead of cramming in
present it to the group instead. binge-reading, you could all agree to get through just a
chapter or two at a time. Then discuss the characters and
It could be a recent discovery, an old favourite or a themes when you get together, as usual.
children’s title that friends then recommend to younger
family members. You could even read a chapter at the meeting itself,
either sitting in companionable silence or taking it in turns
18

19

to read aloud. The group could then share theories about feel comfortable doing so, perhaps talk about the emotions WORDS: VICTORIA PICKETT. ILLUSTRATIONS: STEPH MOLE
what might happen next and move on to the following that the work stirred in you.
chapters at a future meeting.
5 Look beyond fiction
3 Keep it short but sweet For fans of non-fiction, magazines offer a wealth of
If you’re not a fan of cliffhangers and are eager to find factual articles that are succinct, speedy to read and
out how it ends before the next session, suggest that the less daunting than the average textbook. Pick a feature
group chooses a book full of short stories to work through. that’s informative and interesting, then use that to prompt
discussion at the next meet-up.
At the end of each get-together, members could vote on
which story to tackle next. Then decide whether to read it You could talk about the author’s intentions, any bias
alone, ahead of time, or communally in the next meeting – there might be and what it is about the topic you find
whatever works best with everyone’s other plans. intriguing. Try to bear in mind that good-natured debate is
productive, while steering clear of any subjects that might
Some popular authors pen their own short-story be too controversial.
collections but you’ll also find many compilations put
together by theme or genre. 6 Read between the lines
Above all, if you want to create a truly rewarding book
4 Think poetry in motion club, be open to new ideas. The beauty of these clubs is
Prose isn’t the only format – there are many other that there are no rules and every group is as unique as
ways to communicate stories, so perhaps explore some of each of its members.
those together. Poems and song lyrics can tell a tale, or
capture a moment, just as effectively as full-length fiction The point is to share an enjoyment of words, exchange
but far more immediately in a concise style. ideas and encourage further reading, rather than put
anyone under extra pressure. So make sure arrangements
These art forms are deliberately dense and meaningful, stay fluid, and adapt the club to suit the needs of all members.
so can be great fun to dissect as a group. Discuss what
you think the writer or lyricist meant and how they might By keeping things fun and flexible, any book group can
have been feeling when they penned their piece. If you flourish and thrive through even the busiest of times.

20

Read all about it

Which books would you love to share at
book club? Make a note of them here

21

TAKE THE STRESS
OUT OF STUDYING

Schoolwork won’t feel too overwhelming if you
spend time tuning into all five senses

There’s no denying that school can be stressful Whether you’re aware of it or not, your brain is
sometimes – especially during exam season. When constantly receiving input (known as sensory stimuli)
the pressure is on, it can seem as though there is too from your senses – sight, sound, smell, taste and touch.
much to do and not enough time.
Scientists and teachers have known for a long time
So, what about when you’re not at school? Of that this has a big impact on learning. It takes a lot
course, there’s still studying to be done, whether of brain power to process all the information coming
it’s homework or revision. With a few easy tweaks, in through your five senses. It’s much harder to
however, things don’t have to be so tense when you concentrate on your work in a hot or noisy classroom
hit the books at home. than a cool and quiet one, for example.

Feeling overwhelmed is often a result of having If you’re going to study productively at home, then,
too much to process. Although you can’t change the it makes sense to pay attention to your environment.
amount you need to learn, there are ways of reducing Tapping into your senses doesn’t just make studying
the background information you take in so that you less stressful and more effective – being in tune with
feel more in control. what you’re doing makes it more enjoyable, too.

SIGHT WORDS: HELEN HILLMAN. ILLUSTRATIONS: SHUTTERSTOCK.COM

Whether you work in your bedroom, at the
kitchen table or wherever there’s a quiet corner,
what matters is that the place looks as peaceful
as possible. Make sure to give your study space
a declutter so your brain isn’t bombarded with
too much visual stimulation as you settle down
to work.

Also, although you can’t choose the colour of
schoolbooks, you do have some choice when it
comes to your stationery. Are there particular
colours you enjoy using for note-taking? Do you
have a favourite set of highlighters? Colour-
coding your notes can be a fun way of using
your senses to create calm and a sense of order.

22

SOUND TASTE

Spend a moment listening out for any distracting It’s vital to stay hydrated and energised while you study,
sounds (such as ticking clocks) in your workspace and there’s nothing cosier than sitting down to work
and remove them if possible. with a hot drink. Cradling the warm cup in your hands,
watching the steam rise from it and savouring the
Listening to a relaxing soundtrack can block flavours offers a comforting opportunity to reflect and
external noise and also help you concentrate while recharge before tackling your next task.
you work. Some find music useful, although you
might need to steer clear of lyrics that catch your As well as flooding your senses with pleasure when
attention – classical music or specially curated you tuck in, going to make a drink or a bite to eat gives
study playlists are good options. your body and mind a necessary movement break from
all that sitting down. Plus, knowing it’s nearly snack time
If music is too distracting, try rain sounds or can be super-motivating.
other white noise soundscapes (all of which can
be found for free online). TOUCH

You could even have a different sound for Being physically comfortable is key to concentration.
each topic, so that as soon as you hear it you get Before you sit down to study, take the time to change
in the mood for studying that particular subject. out of your school uniform (if it’s a weekday) or your
pyjamas at the weekend. Try to get into the habit of
SMELL wearing something clean and casual.

Creating certain smells can contribute to a more If you’re someone who likes to fidget, why not find
mindful environment. If you come to associate something squishy that you can fiddle with while
a specific scent with focused working, just one staying focused? If you’re feeling anxious, or your
sniff or spritz can inspire you to make a start hands are sore from writing, a gentle hand cream is
when you’re at home. a good idea. Pausing to massage it reassuringly into
your hands can provide an instant release of pressure
If you’re feeling stressed, a soothing whiff of and a sense of calm.
lavender could help you relax and get into the
swing of studying without letting other anxieties
crowd in.

Scented candles are a pleasant way to use the
motivational power of smell in your study space.
In addition to the aroma and glow they give
off, there’s something satisfying about lighting
a candle when you sit down to work – then
eventually blowing it out when you’re finished.

If candles aren’t a practical option, you could
have a diffuser near you while you study or
choose a body spray or deodorant to put on
when you sit down to work. (See page 44 to find
out how smell is linked to memory.)

23

ONLY CONNECT

Loneliness is something anyone can experience. Reaching out helps
people realise they’re not alone in feeling lonely

Imagine a lonely person. What comes to mind? A book However, ordinary feelings tend to become a problem
character, such as Miss Havisham from Great Expectations? when they’re so intense – or happen so often – that they
A hermit living in a cave? Maybe it’s someone who’s moved impact mental health and confidence on a daily basis.
schools and doesn’t know anyone. Or perhaps they’re just Loneliness is complex and affects everyone differently, but
not that popular. Chances are you’re picturing a person signs you might be lonely include feeling:
who’s quite isolated and possibly older, too.
as though no one understands you, cares about you
Yet loneliness doesn’t only affect people who spend lots or shares your interests
of time by themselves. It can be experienced by absolutely that you don’t have any friends you can rely on
anyone, at any age, and in any situation. empty, sad or hopeless
that you don’t belong
People with happy families and plenty of friends can anxious, restless or lethargic
feel lonely at times. So can those who seem outgoing and withdrawn or disconnected from the world around you
confident, at least on the surface. Additionally, research
shows that those most likely to experience loneliness tend Problem shared
to be in their teens and early 20s.
Although there’s no single cause or sign, one common
Not alone feature of loneliness is a reluctance to talk about it.
Research shows that nearly 75% of people who experience
So what exactly is loneliness, and why is it a problem? In loneliness don’t tell others what they’re going through.
simple terms, loneliness is an unfulfilled desire for contact This, of course, makes them feel even more isolated.
and connection with others. But, of course, you can still
experience it when surrounded by loads of people if you It’s important to share these feelings with others if you
don’t feel connected to any of them. can, though. Doing so could build a sense of connection,
which will make you feel less alone, and also help everyone
Feeling this way every now and then is entirely normal. understand that loneliness can happen to anyone. This, in
And it’s perfectly possible to be alone without being lonely. turn, will make it seem more normal. People are more likely
In fact, solitude offers many benefits, such as the chance
to recharge and relax.

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25

How to be your own best friend

Keeping a journal can help combat loneliness. Writing down your
thoughts and feelings creates a sense of companionship within
yourself. It feels like you’re writing a letter to a good friend, who just
happens to be you

to speak out if they know that there’s no shame whatsoever ‘Instead of saying “suffering” from loneliness, we can say WORDS: SARAH RODRIGUES. ILLUSTRATIONS: ELEANOR HARDIMAN
in feeling this way. “experiencing” loneliness,’ she suggests. ‘And instead of
“admitting” to feeling lonely, try “telling someone” about
That said, starting those conversations can seem a bit feeling lonely.’
scary. Recognising that loneliness is a familiar feeling for
many can give you the courage to reach out to others. It’s She considers phrases such as ‘I feel lonely’ – rather than
useful to remember that since the pandemic many people ‘I am lonely’ – more positive because they acknowledge
have reported feeling more lonely than they did before. that loneliness is ‘something you’re feeling now, but it’s not
necessarily permanent’.
Breaking the silence
If you’re not comfortable saying you feel lonely, another
Why might it feel so hard to talk about loneliness? Sometimes idea might be: ‘I feel like I’m not connecting enough with
people believe their loneliness sets them apart from others other people, even though I’d like to.’
in a negative way, distancing them even further.
It’s good to talk
It’s possible that being lonely makes people worry there’s
something wrong with them – that they’re unlikeable What if you suspect someone you know might be
somehow. This can make them feel like they’re failing or struggling with loneliness but aren’t sure whether it’s a
falling short of how a person should be. good idea to ask them directly?

‘People may worry that it would reflect negatively on You could broach it another way, explains Su, maybe
them if they opened up about it, or that people might look by opening the conversation with something like ‘Do you
at them differently,’ says Su Moore, head of the Jo Cox think you’d benefit from seeing more people?’
Foundation, which works to build a more connected society.
‘However, sharing these feelings with a close friend or family If they think they would, then she suggests mentioning
member can make you feel more in control of the situation.’ ‘some activities they could take part in to meet people –
whether a club, exercise class or some volunteering’.
Su also believes that using more positive or neutral
language when talking about loneliness reduces some of Only one connection could be all it takes to lift that
the stigma surrounding it. lonesome feeling (see panel, right). For one thing is certain
– if you’re feeling lonely, you’re not the only one.

26

What to do if you’re feeling lonely

Make an effort to mix with those around you – even a brief chat with a
neighbour your family knows can lift your spirits.
Share your feelings with people you trust, or seek expert help. A teacher
might be able to point you in the right direction or suggest some local
youth groups and places to volunteer.
Do something kind for someone else. This releases feel-good hormones
that enhance a sense of connection.
When you’re alone, use the time to exercise or enjoy nature and
animals, all of which are known to improve mood.
Try not to spend too much time on social media, as this has been shown
to make people feel lonelier.

27

IT’S PERSONAL

Forging an identity that’s truly yours can feel challenging, so
let’s look at some ways to make the process a little smoother

Can you remember being a young child and going along indications of what’s happening are a few family
with the flow? It might have been wearing clothes you disagreements and a feeling of being somewhat stifled
hadn’t chosen, listening to radio stations selected by at home. An interest in new forms of self-expression is
your family, or just watching TV shows others thought another signal that the process has started.
would be good for you.
It’s helpful to be aware of – and reflect on – what’s
Many children are quite happy to fit in with what’s happening, as this is a good time to establish personal
decided for them. Some even copy what their friends and values and boundaries that will inform later decisions
older siblings wear and do (see page 56). about friends, college and work (see panel, right).

But there comes a point when a yearning to be separate There are times, though, when individuation is more
– and to be your own person – begins to emerge. This search complicated. There might be painful clashes with parents
for personal identity, which is part of adolescence and and teachers, especially when there is a strict family
growing up, is sometimes called individuation. set-up or a lot of cultural pressure to conform.

This might sound a little daunting, and it’s certainly a Some rebel against all the family’s norms without a clear
clunky word. Yet it’s a totally natural and gradual change understanding of what’s being shaken off or what might
that everyone goes through as they work out what’s take its place.
important to them, the values they hold dear and what
their priorities are – in other words, the core of their identity. When this happens, it’s understandable that guardians
and siblings might feel as though they’re being rejected.
Experts who study how this identity is forged explain So, it’s important that everyone tries to keep talking and
that it often involves small but significant separations listening to each other.
from parents and family.
Growing up and building your own identity can mean
This period of change might, for example, include a treading a tricky path. Taking time out to ask yourself a few
desire for more privacy. It can also involve rebellion against questions about who you are and what really matters to
social and family norms, a wish to establish a personal you (see Personal Toolkit, overleaf) might make it easier.
style or brand through clothes or music, or a move away
from groups and clubs of early childhood. Most importantly, be kind to yourself as you go through
this process of growing and let those you love and trust
The transformation often occurs without any real know if you’re struggling. Becoming you will take a while
attention being paid to it. Sometimes the only but it’s worth the effort.

28

The changes you’re going through

Understanding that individuation is a natural part of growing up will help you through
it. Recognising when it might be under way – and working out how to explore the
various areas of change – is also useful. Here are some of the crucial elements that
make up who you become

Values. These are qualities and factors you consider important in how you go about
your life and relationships. They could include courage, compassion, honesty,
acceptance, love, community, kindness and selflessness. Most people hold a handful of
key values. You could think about the ones that matter most to you and how you might
build them into the way you live.
Personality traits. These are stable characteristics that influence everything you do.
Some examples include conscientiousness, agreeableness, risk-taking and being open
to new experiences.
Cultural identity. This is how you absorb and express the culture(s) you belong to. You could
reflect on some ways you relate to and want to engage with your background, such as
how you cook certain foods or style your hair.
Friends and relationships. Begin to think about the kind of people you’re compatible
with and what you value in those close to you. What are you looking for in a friend?
Does honesty or a willingness to take risks appeal most to you?
Hobbies. Interests are a central part of identity, so it’s good to start pursuing ones
that reflect your personal desires and values rather than any you may have inherited.
For instance, if you value adventure, have a go at bushwalking or horse-riding. If
intellectual curiosity is your thing, you might be more interested in joining a book club.

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Personal toolkit

The path to figuring out who you are will vary, but keep asking
yourself a few of these key questions along the way

1 Which values do I hold dear?
(If you’re not sure yet, use the list on the right to come up
with some ideas.)

2 How can I use these values in my daily life?
3 Which traits do I share with my parents?
4 In what ways am I different from my parents?
5 What kind of person do I want to be when I get older?
6 Is there one lasting value or achievement I’d like to be known

for? If so, what is it?
7 How would my closest friends describe me in three words?

And do I want to be the kind of person they describe?
8 Who are my role models? And what do I admire about them?

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WORDS: AHONA GUHA. ILLUSTRATIONS: MAGGIE STEPHENSON Find your
values

Achievement
Adventure
Balance
Compassion
Contribution
Curiosity
Determination
Fairness
Fun
Growth
Honesty
Humour
Justice
Kindness
Leadership
Learning
Love
Loyalty
Openness
Optimism
Power
Respect
Responsibility
Spirituality
Stability
Success
Trustworthiness
Wisdom

31

IDEAL CHIT CHAT

Getting to know people might feel daunting at first, but small
talk doesn’t have to be a big deal

It’s called small talk, but it can seem like a big task to start conversation-starters. Try to add your own opinions and
a chat with someone you don’t know well. The skill of thoughts, too, so it doesn’t begin to feel like an interview.
talking to new people comes naturally to some, but many
others find it awkward. Assume the best

After such a long period of not being able to mix as In social situations it can be easy to focus on yourself and
much with others, no one can be blamed for feeling like imagine that others are judging your every action. This is
they might need to brush up on their social skills. The good seldom the case, so try to be present and stay curious about
news is that the art of making conversation is something those around you.
anyone can learn – or re-learn.
It’s natural to feel self-conscious but realising everyone’s
Let’s talk through a few polite and simple cues to help in the same boat can help form a bond with people – some
you strike up a conversation and keep it flowing. of whom might be just as unsure as you.

Make connections Open up a little

Mingling is a crucial first step in getting to know others and Now you know people are likely feeling the same way,
gaining confidence in social scenarios. Finding common opening up to someone could make you both feel more at
ground with the person you’re trying to engage with can ease. Sharing a small vulnerability, such as admitting you
be a fun way of connecting. don’t know anyone, may encourage them to relax in return.

If you don’t know where to start, note the setting you’re Stick to current affairs
in and use it to introduce a topic you can both relate to. If
you’re joining a new club, try beginning by talking about Finding a subject that everyone can comment on is a nice
how much you love the sport or activity you’re about to way to ignite conversation. Certain controversial topics,
take part in. such as politics, are often best avoided because they can
make people feel uncomfortable. But it’s fine to mention
Ask the right questions other aspects of public life that you may have come across
in the media.
Taking a friendly interest in others by asking a few
questions lets people know you’d like to get to know Try bringing up something interesting you read in the
them better. Check out the panel overleaf for some good news or a significant event that happened at school. Is there

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a TV show that everyone’s talking about? If so, that’s a surefire overwhelms you with worries in a stressful situation, but
way to get the conversation going. being mindful means reassuring yourself they aren’t
necessarily true.
Keep smiling
The trick is to notice these unhelpful thoughts without
Body language is an important factor in how approachable letting them bring you down.
you seem to others. Eye contact and smiling tend to make
people instantly more likely to engage with you. If it feels Finally, remember you’re in control
appropriate, take this even further by cracking a gentle joke
to inject a sense of fun into the conversation. These tips will hopefully make you more optimistic about
chatting to someone new, but small talk might still feel
Breathe deeply slightly scary at times.

It’s not unusual for nervousness to take over when you’re in If you find you’re not enjoying your dialogue or it’s
an unfamiliar social setting, but fortunately there are many becoming tiring, remember that you’re in charge of how
ways to keep this feeling at bay. much you socialise.

If you experience physical symptoms like an increased You shouldn’t have to stay in a situation that makes you
heart rate or your muscles start tensing up, something as feel uncomfortable, so it’s fine to step back. People are
simple as taking a breath can be soothing. unlikely to judge you if you politely excuse yourself and
head elsewhere.
Find a quiet moment to inhale deeply, filling your
stomach with air, and then exhale slowly by pushing out Challenging yourself to move beyond your comfort
every bit of air you can. zone can have many benefits, including bringing new
friendships into your life. But it’s best to go at your own
Reassure yourself pace and take breaks if you need to.

It might help to practise mindfulness, which is all about Keep in mind that being kind to yourself will remove
being present in everything you do. The brain sometimes some of the pressure, making all parties more relaxed – and
small talk a lot less painful.

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WORDS: KIM BANSI. ILLUSTRATIONS: KATIE SMITH Leading questions

If you find yourself stuck for words, these easygoing
queries should get the conversation flowing:

What’s your favourite subject at school?
I like your shoes/clothes – where did you get them?
Have you been here before?
Do you know anyone else here?
How do you know the host? (This is a good one if
you’re at a party.)
Have you been up to much this weekend?
Have you seen any good films recently?

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36

FREEDOM TO WANDER

It’s tempting to view life as one long path you’re walking down.
A more inspiring way to see it might be to imagine a large place

full of dimensions and detours – all waiting to be explored

WORDS: CHLOE RHODES. ILLUSTRATION: DILIANNY ESPINOZA Life is often described as a journey – a long and winding you – from the newborn baby to the new kid at secondary
road from infancy to old age. There’s also much talk of school to where you are now – remains important and plays
milestones, crossroads, dead ends and tracks (you’re either a part in each fresh adventure.
on or off them, it seems).
Endless possibilities
It’s a poetic and often useful metaphor. It’s true, after all,
that growing up and getting older happens in a linear way. This multiverse also means that people and places may
You can’t turn back the clock or begin a year again. But overlap, themes can return and there are no dead ends.
this picture doesn’t always tell the full story about how life
unfolds, and there are ways in which it can be limiting. So, a 13-year-old could return to the art they loved in
primary school but had put to one side in favour
Restrictive view of other interests. In a similar way, a 25-year-old might
take up singing again, having left the school choir feeling
You might worry about choosing the so-called wrong path bored when they were 16. And someone in their 30s might
or missing an important turning. There’s also the fear of change career after deciding they’ve had enough of
ending up somewhere you’d rather not be, with no way economics and would like to try their hand at retail.
of retracing your steps. And looking at life like this can
leave you with the impression that the most important part The meandering might see you move from one country
of its journey is the destination. to another, embrace many cultures and view the world
from fresh angles. Sometimes you’ll explore them with
School sometimes adds to this sense of pressure. family and friends, while on other occasions it will be a
Whether choosing options to match a future job or getting solo adventure.
grades for a university place or an apprenticeship, it can
feel as though every step must be exactly the right one Best of all, when you get tired or feel unsure about
and no detours are allowed in the process. where to go next, you can retreat for a bit to the safe base
of yourself. And from there you can rest, recharge and map
But there’s another way to imagine life – less as a one- out the next excursion.
way track to adulthood with no option to pause, and more
as a place you’ve already reached and are ready to explore. More than one direction

Changing the outlook It’s not that working towards goals and long-term plans
doesn’t serve a purpose. Mapping out things you’d like to
But how do you do this? Try visualising somewhere you’d experience in life is fine and many people find it exciting
like to get to know. It might be an enormous theme park, a to have a sense of forward motion.
huge rambling garden or a vast, vibrant city. This is your life
and you’re free to visit all the different parts of it. But it’s worth remembering that choices made today
don’t have to dictate the direction of your whole life.
However sprawling the landscape, there’s no fixed trail
you have to follow and each area can be reached via many If you talk to an older person, they’ll often reveal that
different routes. various events led them down a different path to the one
they set out on. Some also describe life as less of a straight
A theme park might have zip lines and slides that join road and more like a spiral, looping around via hidden
one zone with another. A garden might have stepping valleys and unexpected peaks.
stones, tunnels and hidden doorways that connect the
sections in unexpected ways. A city’s districts might be This means there’s often more time to enjoy where you
linked by cycle lanes, underground trains and river taxis. are now than you might realise. And there’s more to life
There’s freedom to move back and forth. than just making an effort to get somewhere.

In this vision, there are several dimensions rather than Instead, enjoy the fact that you’re already where you
a set path. As you move between them, every version of need to be – free to explore your world and all it has to
offer at your own pace and in every direction.

ARCHITECTS OF

THE ANIMAL WORLD

Bringing back beavers from near-extinction could help in the fight
against climate change. Here’s why these slippery critters are still worth a dam…

Bright eyes, stout body, fuzzy fur and a distinctively other species within them. So nature really does
flat, scaled tail... You might have seen beavers in the need beavers back if damaged ecosystems, especially
2005 film The Chronicles of Narnia: The Lion, the Witch wetland habitats, are to be fully restored.
and the Wardrobe, but have you seen them in the wild?
Probably not, unless you’ve been extremely lucky. Often called ecosystem engineers, beavers gnaw
through trees and shrubs with their long, strong teeth
Although once abundant throughout Britain, beavers and use the carefully collected material to dam rivers and
were wiped out across the country in the 16th century, streams. That’s when they’re not digging their own canals
when they were hunted and killed for their fur and meat. and creating their homes, of course.

Thankfully, beavers are gradually being brought back Alicia Leow-Dyke, an officer for The Wildlife Trusts’
to Britain in a bid to restore the natural environment. And Welsh Beaver Project, says beavers are always busy
there’s hope for American beavers, too. Cousins of the building ‘diverse and dynamic habitats, which give vital
Eurasian breed found in the UK, American beavers were support to other species, such as otters, water shrews,
found in most parts of the US before almost dying out water voles, birds, dragonflies and fish’.
– again, at the hands of hunters. But efforts are now
being made to return them to drier areas in America. Home help

Eager eco-heroes Beavers play an important role in human life, too, as the
homes they build form natural barriers that benefit people.
Beavers are a keystone species, which means they’re
crucial for the wellbeing of entire ecosystems and the Alicia describes how dams ‘hold back water and release
it more slowly after heavy rainfall’, which helps reduce the
impact of flooding by up to 60%.

Dams also act as a natural filter for sticks and leaves,
sieving the silt out of rivers and streams – an eco-friendly
and cost-free way of cleansing pollution from the water
that everyone relies on.

Vicki Breakell, a conservation officer at Kent nature
reserve The Wildwood Trust, says that dams help slow the
rate of climate change by ‘creating a pond of still water
that locks in carbon as the submerged plant material
turns to peat’.

That’s not the only reason to aid their return. Vicki
believes that ‘aside from all the environmental benefits
from beavers being here, we have an ethical obligation to
bring them back’.

Beavering away

Fortunately, plans have already been put into action
on both sides of the Atlantic to bring these furry friends

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back for good. In 2011, The Wildlife Trusts released a pair These charismatic animals (see right) could play WORDS: HEATHER CASEY LEIGH. ILLUSTRATIONS: LOUISE BILLYARD. PHOTOS: SHUTTERSTOCK.COM
of Eurasian beavers into seven acres of wet grassland in a critical role in tackling many habitat and climate
northern Devon in England. problems. As Vicki says: ‘Beavers are an integral part
of the complex web of wildlife. They need to receive
They have transformed the place. What was once a full protection from the government and become fully
densely overgrown willow canopy has been chomped back established as self-sustaining populations across Britain.’
to a sustainable level of growth, while dirty dribbles of
water have grown into pure, sparkling waterways. Leave it to beaver

Similar devotion and determination from the Essex In the meantime, you can join the battle to bring
Wildlife Trust saw another pair of beavers let loose in back the beaver by supporting charities such as The
a woodland enclosure at Spains Hall Estate in Braintree. Wildwood Trust and The Wildlife Trusts. You could also try
They went on to became the proud parents of two healthy to come up with some creative ways of highlighting how
beaver kits in 2020. local conservation projects are returning these life-saving
creatures to their native homes.
Across the pond

Amazingly, these eco-champions can even replenish the
driest of desert ecosystems. In the American state of Utah,
the arid desert climate has led to severe water shortages
and river degradation. Luckily ecologists such as Emma
Doden, an award-winning researcher at Utah State
University, realised that reintroducing beavers was key
to restoring natural balance.

Their dams form pools that prevent flames from
spreading when wildfires rage across the landscape. Dams
also create river channels, which provide clean water
during dry periods. Utah is regularly ravaged by drought
and wildfires. So, simply by building dams, there’s a good
chance beavers can solve both problems at the same time.

40

What makes beavers
so unbelievable?

A beaver’s tail acts like a boat rudder, steering
them through the water as they ferry logs to
their dam.
Beavers have transparent ‘third eyelids’ that
protect their eyes by acting as goggles when
they swim.
A beaver’s front teeth never stop growing, so gnawing wood keeps them
filed down to a manageable length.
This means beavers don’t need a dentist, even though their teeth are orange!
Their tooth enamel contains reddish iron, which keeps their teeth incredibly
strong and sharp.
Beavers are big softies at heart. They mate for life, and a whole beaver family will
live together in a single dam.
The largest known beaver dam is in Canada, stretching for 850m. It’s so long that
it was first spotted in a satellite image. Scientists believe multiple generations of
the same beaver family have been working on the dam since the 1970s.

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GET A BUZZ OUT

OF BREATHING

Bees are amazing creatures. The head on a honeybee has 170 odour
receptors, making their sense of smell precise enough to tell whether a plant
contains pollen or nectar from miles away and detect the difference between
hundreds of flowers.

The buzzing noise bees are famous for comes from thrumming their wings
at speeds of up to 200 times per second as they bumble along.

In yoga, bumblebee breath – also known as Bhramari breath, from the
Sanskrit for ‘bee’ – is a technique that’s meant to imitate their steady
humming sound. This method calms the mind, reduces anxiety and soothes
the airways and throat. It’s also thought to help with digestion.

Here’s how to breathe like a bee:

Sit in a comfortable position with your spine tall and your shoulders and face relaxed.
You may choose to have your eyes open or closed, whichever feels most comfortable.
Closing the eyes reduces distractions from outside and directs your attention inwards
so you can focus on what’s happening there.
Place your index fingers on the tragus (the bit between your cheek and ear) and gently
press to close the entrance to the ear canal.
Take a deep breath in through the nose. Then breathe out slowly, making a humming or
buzzing sound in the back of your throat. Your lips should be lightly touching, with the
upper and lower teeth slightly separated.
Make the buzzing sound as you exhale for whatever length of time feels comfortable.
Observe the vibrations of the buzzing in your head and throat. You can explore the
sensation of different buzzing tones.
Repeat six or seven times or for a period that feels right for you.
When you’ve finished the exercise, remain seated and notice the effects on your wellbeing.

As with all physical activities, please do not attempt if you have any medical conditions that
may be aggravated. If in doubt, talk to your doctor first.

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WORDS: DAWATTIE BASDEO. ILLUSTRATION: SARA THIELKER

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SCENTS AND
SENSIBILITY

Smell is the first of the senses to
develop and is much more powerful

than you might think

Whether it’s the tantalising aroma of a cake in the oven, Unforgettable fragrances
the summery scent of freshly cut grass – or even less
appealing whiffs like traffic fumes – the world is full of Unlike the messages generated by other senses, those
fragrance. Your sense of smell is a potent tool that affects from aromas are sent straight to areas of the brain that
everything from appetite to mood, and it reaches the peak deal with emotions and memories. This might explain why
of its powers when you’re in your mid- to late teens. smells can spark strong feelings.

The science bit Studies show that, while memories of sights and sounds
change over time, scent memories stay the same forever.
So, how do you smell? The air contains miniscule scent Scientists aren’t sure why this is, but some think it’s to do
molecules, which get caught in the mucus covering the with safety. Accurately remembering the smell of smoke
back of your nose when you breathe in. The receptor cells or poisonous foods, for instance, could be a crucial way to
on this sticky little patch fire up, sending messages to the avoid danger. Others believe scent memories are the most
olfactory bulb – a small area of the brain that lies roughly deep-rooted because smell is the first sense to develop –
behind the eyes. it begins in the womb.

Each odour sets off a different combination of the Notice your nose-power
olfactory bulb’s 40 million receptor neurons, generating its
own unique message. As with all sorts of things that happen automatically in
your body, it’s easy to take smelling for granted. But some
people are born without this sense, or develop an inability
to smell (known as anosmia). There are also about 100
recognised forms of ‘specific anosmia’ – a condition that
makes it impossible to pick up particular scents, such as
garlic, chocolate or cinnamon.

These long-term problems are rare but most people
know how hard it is to smell when you’ve got a blocked-up
nose. If the patch at the back of the nose gets swollen, it
can be tough to taste much of anything. This is because
air is pushed up the nasal passage when you eat and the
smell of food enhances its taste.

So next time you’re savouring the chef’s signature dish,
running a bath with your favourite aromatherapy oils or
simply checking whether the milk is sour, bear in mind
just how astounding your sense of smell is. This incredible
identifier of odours helps you to make sense of the world
and explore it safely. It’s certainly not to be sniffed at.

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10 odd olfactory facts

1. Without a sense of smell, raw onion and apple will taste
very similar.

2. The average adult can distinguish between around 10,000
different smells.

3. Dogs have nearly 44 times more scent cells than humans,
which is why sniffer dogs woof at any incriminating whiffs.

4. Olfactory receptor neurons are the only nerve cells in the
body to be replaced regularly – every four to eight weeks.

5. Phantosmia is the sensation of smelling odours that aren’t
really there.

6. Baking bread frequently tops polls of ‘favourite smells’.
7. The word perfume comes from the Latin per fuma

(‘from smoke’). Fragrances used to be released
through incense.
8. Emotions such as fear and happiness can be detected
in the smell of sweat.
9. Legend has it that Egypt’s queen Cleopatra soaked
the sails of her ship in perfumed oils so Roman
general Marc Anthony would smell her beautiful
scent on the breeze before she landed.
10. In humans, the sense of smell completely shuts
down during sleep.

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WORDS: VICTORIA PICKETT. ILLUSTRATIONS: ROWENA SHEEHAN. PHOTOS: SHUTTERSTOCK.COM Make a perfumed pick ’n’ mix

Homemade potpourri gives your nose a treat and can be a lovely way to
bring the floral aromas of the outdoors inside. Follow these easy steps
and breathe in your very own blend
1. Gather flower petals, leaves and seedpods to create the body of your

potpourri, choosing decorative shapes and pretty colours. Sturdy,
aromatic leaves such as sage and rosemary work well, and rose petals
are a traditional choice. Always ask permission from whoever does the
gardening before collecting any parts of a plant.
2. Spread the items you’ve gathered on a tray or plate and leave to dry in
a warm place – an airing cupboard is perfect.
3. In a wooden or ceramic bowl, mix a few drops of your favourite floral
essential oil with a fixative such as orris root powder. (Find this in
wholefood or craft shops.) Leave to infuse for a few days.
4. Add the dry ingredients to the bowl. (Make sure it’s not a metal bowl,
as this can taint the potpourri.) Mix, and cover with a cloth.
5. Put aside and allow the scent to develop for around a month, checking
regularly. When the smell is strong enough for you, the potpourri is ready
to be used.
6. Pour it into a bowl and put it on display, or
divide into small drawstring muslin bags to
pop in a clothes drawer or under your pillow.

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BIG FREEZE WORDS: CHLOE RHODES. PHOTOS: SHUTTERSTOCK,COM

Few things taste better on a hot day than an ice lolly – and you can times that by
10 when they’re homemade. So, rather than sticking around in case the ice-cream
van rocks up, nab yourself some lolly moulds. (Reusable silicone ones are easiest
but small paper cups and wooden sticks also work well.) Then prepare to enter a
mouth-wateringly fresh ice age

Kiwi and coconut

This recipe couldn’t be easier, but the results
are deliciously sweet and summery

MAKES ABOUT 6

1 lime (or lime cordial)
600ml coconut water
2 ripe kiwis

Method
1. Add the juice of 1 lime to the coconut water and
stir. (If you prefer a sweeter taste, add a splash of
lime cordial.)
2. Peel the kiwis and slice them into discs.
3. Drop 1–2 kiwi slices into each mould before
adding the coconut water. Leave in the freezer for at
least 2 hours until solid.
4. To remove from the moulds, run under warm water
for a few seconds.

Top tip! You can adapt this recipe to use slices of
any favourite summer fruit. Grapes, pomegranates,
strawberries and nectarines all work well – and you
can pack in as much fruit as your mould will hold (just
remember to leave room for some coconut water).