Teen Breathe

BE INSPIRED • BE STRONG • BE CURIOUS • BE UPLIFTED

TEEN Breathe

Pockets of tranquility • Second that emotion • Keep the peace • Cool and collected
As you like it • Mini marvels • Double, double, toil and trouble • Judgment call

CONTENTS

2 As you like it 30 Keep the peace
Why including an element of When a respectful silence can
analogue can help enhance take the heat out of an argument
your digital world
34 On your marks,
6 Bring out your best get set, bake!
…by trying your hardest, as Bring the delicious smell of
what you put in is more freshly baked bread into your
important than the results home with three staple recipes

10 Mini marvels 38 Strange new worlds
Discover the small actions Exploring the appeal of
that can help you beat dystopian fiction and what the
procrastination genre can teach about life

12 The joy of being earnest 42 Stand strong
Being passionate and sincere Release tension and calm
about what you love results in your mind with a wide-legged
a greater sense of wellbeing forward bend

16 Judgment call 44 Riding the waves
Mastering the subtle art of How to stay afloat when
constructive criticism knocked down by sudden,
unexpected events
20 Sunday scaries
Nervous about the week 48 Noble giant
ahead? Here’s how to manage Unearthing the long-standing
those end-of-weekend jitters value of the mighty oak tree

24 Double, double, toil 2 Pockets of tranquility
and trouble Finding time to think in a
They’re the mainstay of many a multigenerational household
scary movie, but the real stories
behind the world’s witches 6 Cool and collected
reveal a more complicated scene Curating your own collection of
memorabilia can be a creative
26 Second that emotion and rewarding hobby
Good or bad, moods can be
contagious, but there are 60 Playing with art
ways to ensure you stick Creative cures through
with your own feelings fun and games

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on sale from 9 November

Find more inspiration at teenbreathe.co.uk

ON THE COVER: Illustration by Maggie Stephenson

Welcome to

TEEN Breathe

Getting to know who you are and being true to that
person is one of the most important things you can
do for your wellbeing. This might involve doing things
others find unusual whether that’s getting up at 5am for
swimming practice, collecting cute mushroom-shaped
plushies because they make you smile, or posting less-
than-glam but authentic images to your Instagram feed.

Sometimes, it can be a challenge to tune into that inner
voice, the one who knows you best. Anyone who lives in
a bustling home, for example, will be all too aware of how
tricky it can be to find time just to sit and think. And we’re
all influenced by other people’s moods and opinions as
well as the ever-shifting trends on social media.

The key is to cultivate a strong sense of who you are,
what you love and what makes you feel fulfilled. This
might not be obvious straightaway – it can take quite
a while to figure it out – but being aware of your personal
values and what brings you joy can help you to get better
at recognising it.

This doesn’t mean you shouldn’t ever be influenced by
anyone else. Learning from friends, family, teachers and
other role models is a crucial part of growing as a person.

But it’s helpful to check in with yourself every so often,
perhaps by taking a quiet moment for reflection, and to
remember that standing by the real you will always help
to keep you grounded.

2

AS YOU LIKE IT

When your social media feed is awash with images that make you
question your appearance, opinions or ability, remember to look up

and out and appreciate there’s a world of beauty in difference

WORDS: MONICA BOND. ILLUSTRATIONS: MAGGIE STEPHENSON Walk through any park or glance in a café window you stare at yet another seemingly perfect image.
and chances are you’ll see a lot of people staring at One minute you feel great about yourself, the next
screens. Some might be studying, others could be you’re wondering if your hair is right, your clothes are
answering emails and many will seem hard at work. shabby, your grades are okay and whether you have
enough friends.
Take a closer look, however, and – yes, you know
this – a huge number of them will be swiping and It isn’t, of course, that social media is all bad. It’s
scrolling through social media. They’ll be checking often brilliant. But sometimes it helps to remember
for updates of which celebrity or influencer is doing that there’s lots to be learned from keeping an eye
what, where they’re doing it and what they look like. on what’s happening off-screen as well as on it.

They might also be posting to build their own Bringing an element of the analogue into the digital
following, zooming in for clues, touching up photos, world can bring unexpected benefits, not least by
and tallying up views and comments. reminding you that you’re great just as you are.

It’s a lot to keep on top of, which is why it’s so Turn over for six ways to shake up your scrolling
easy to get caught in a whirlwind of comparison as

3

1 Dare not to compare 3 Search for inspiration
No matter how many followers, comments, likes Focus on topics you’re passionate about or areas
or views you have, if you get trapped in a competitive where you’d like to find out more as this can lead you to
mindset, it can turn into a bottomless pit because people outside the world of celebrity and influencers.
there’ll always be someone who has racked up more
positive responses. If you want to learn about shinrin-yoku, the Japanese
word for forest bathing (AKA spending a lot of time in
Try to bring your family and friends into the mix. green spaces and connecting with nature), it’ll be there.
Think of fun times you’ve had and kind things they’ve
said to you. These moments are important and won’t Want to learn more about the origins of croissants and
fade from screen. Use them to remind yourself that how to make them? No problem. Ditto how to publish
where you are is just right and you don’t need to prove your own book, refashion your clothes or learn a new
anything to anyone. dance step.

2 Keep it positive And don’t stop there. Armed with information, talk to
Give your time and attention to people doing your guardians, teachers, older relatives or even shop
inspiring things, spreading uplifting messages and owners and see how you can put the information you
sharing unique and beautiful ideas. Be selective. If discover into practice.
someone’s posts make you feel bad about yourself,
click unfollow or hide.

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4 See through the facade 5 Be authentic
It’s no secret that many celebrities and influencers Even if it seems the rest of the world isn’t showing
edit their images before posting. Some go to extreme their true selves, you can be different. Make your social
lengths, making their eyes bigger, their nose smaller, their media channels a reflection of who you are and what you
lips plumper, their teeth whiter. Even so, it’s difficult to believe in. Share your real, kind voice with the rest of the
keep this in mind when looking at an image of a seemingly world, just as you do at home and with friends. You might
‘perfect’ person. just inspire others to do the same.

This is where the real world delivers in buckets. Look 6 Take time out
around you when you’re sitting in class or at a family For those times when social media makes you
get-together and see all the different and wonderfully unhappy or full of self-doubt, pause and step away, even
interesting faces that are full of character and life. if it’s only for a short time. You could try doing something
creative, maybe writing in a diary, drawing in a sketchbook
Observe the freckles, the scars, the bumpy noses, the or painting a picture that will give your mind a different
unstraightened hair, the uneven eyebrows. Look at the focus. Or, even better, try spending time with a close friend
lines on a grandparent’s face. They’re all intriguing and who’ll remind you of all your good qualities, who’ll make
all beautiful. you laugh and be there for you when the celebrities and
influencers are long gone.

5

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BRING OUT YOUR BEST

Constantly competing with yourself or with those around
you can be tough, but if you switch your focus from striving
to win to trying your hardest, you’ll start to feel a lot brighter

When it comes to exams or competitions, do you always might be disappointed with the outcome or feel you still
strive to be the best? Or are you happy with whatever have more to give.
result you get because you know you do all you can?
It’s helpful to remember that you can do this next time
Most people would love to be the best at every subject, and learn from the experience. Don’t let one slip-up put
or the top in their class or field. You probably know you off trying again.
someone who always seems to win everything they enter
or who comes first in every test. This can be annoying even Your only competitor is you
though you don’t want to be miffed at them.
Success looks different for everyone. For some, it’s winning
You might even feel pressure from others around you to competitions, getting top grades or scoring goals. For
be that person. But, seeing as there’s only ever one spot others, it’s making progress or getting into a sports team.
at the top, this pressure can cause anxiety, stress and
unnecessary upset if you don’t come out as the winner. Everyone has their own starting point, so try to judge
your success on how much progress you make rather than
The truth is, being the best isn’t everything. Yes, it’s being the best. The only person to compete against is
wonderful if and when it happens and something to be yourself and your last test, competition or game.
proud of, but working your hardest and making progress is
what really matters. If you can reflect on past achievements positively, rather
than thinking you’ve done badly, you’ll be more motivated
In a society which puts so much emphasis on winning, to keep striving to improve. And you’ll know that each time
it’s not easy to change your mindset about achievement you try something, you’re moving closer to your goal.
and success. But doing so, and being kinder to yourself,
can help you banish negative feelings and become a much Challenges will make you stronger
happier person in the process.
Any struggles can be viewed as learning experiences and
What is your best? part of your journey to get where you want to be. It isn’t a
straight road to success – instead, picture a squiggly line
Only you will know if you’ve given something your best which goes up, down, backwards and in circles before
shot. You know how much you revised, trained and getting to the result that you would like.
prepared. If you did as much as you could, without going
to extremes, be proud of your effort whatever the result. Many successful people will tell you that they failed
many times on their journey, which is what made them
Often when you take on a challenge, having done your who they are today.
most, you’ll achieve what you’re hoping for. But sometimes,
despite all your efforts, things don’t go to plan and you Consider the story of Serena Williams, one of the
greatest tennis players of all time. This was her take on

7

setbacks: ‘Failing allows you to fall and rise up higher than Noe
you could if you didn’t fail,’ and she attributes her success
to changing her mindset. What do you want to improve at?
Jot down some examples
Resist pressure from others
WORDS: DONNA FINDLAY. ILLUSTRATIONS: FREYA LOWY CLARK
While you work on being kinder to yourself, you might also
have to remind others of this, especially if those around
you make you feel like you have to achieve a certain result.
They probably mean well and are only trying to encourage
you, but it can add to your stress.

If you feel pressure from others to continually perform at
a high level, be the best in something or achieve a certain
result, you might want to explain to them how you feel.

There’s a difference between encouragement and
pressure, and those who support you will only want you
to feel satisfied with what you’ve achieved. As long as
you feel happy in yourself, knowing you have tried your
hardest, that’s all that matters.

Look a er yourself

Doing your best means striving to improve,
making an effort and not giving up easily if
things get challenging. It doesn’t mean working
so hard you make yourself stressed or ill.

With everything you do, you’ll gain something
and build on that, and by seeing failures as an
achievement that you’ve learned from, you’ll
become much more positive and confident
in competitions of any kind.

Be brave, keep looking to progress but
remember you don’t need to prove yourself
to anyone other than you.

8

9

MINI MARVELS

How exploring small actions – or micro-habits – can lead to big results

Do you sometimes feel overwhelmed when it comes to starting a difficult conversation with your guardians. But
homework? Whether it’s a new project, revision or a hobby firstly, you need to identify the biggest frog.
you promised yourself you’d start, putting something off
until tomorrow is natural. This is usually the task you’re fearing the most – maybe
difficult homework or revision for a much-feared exam. It’s
But when faced with a difficult task, rather than generally the one that will take the most energy or focus.
succumbing to procrastination’s sneaky, time-consuming
ways, why not eat the frog instead? Ignore the temptation to distract yourself, be that
checking your phone or emptying the dishwasher, or to put
Don’t worry, this doesn’t actually involve scoffing any it off completely. The frog won’t go away.
amphibians. In fact, it stems from a quote by American
writer Mark Twain, who said: ‘If it’s your job to eat a frog, it’s So, next time you’re faced with a tricky task, ditch
best to do it first thing in the morning. And if it’s your job to scrolling through Netflix or TikTok and try to prioritise
eat two frogs, it’s best to eat the biggest one first.’ eating that frog and take the first step.

In other words, he’s suggesting tackling the biggest or Prefer tomatoes?
scariest task first before getting on with your day.
Eating the frog is not the only option if you find yourself
How to eat the frog putting off tasks. The Pomodoro (tomato in Italian)
technique is a work method developed by former student
Whether it’s a tricky project to start or a difficult letter to Francesco Cirillo, who used a tomato-shaped kitchen timer
write, it can be easy to put things off, but that won’t stop to study in short, sharp intervals.
these tasks from buzzing around in your mind like a wasp.
Start by setting an alarm – 25 minutes is generally a
The eat-the-frog idea can be adapted to anything that’s good length of time to maintain focus – then work solely on
proving tough, whether that’s making up with a friend or the task at hand until it rings. Allow yourself a five-minute

10

WORDS: TRACEY DAVIES. ILLUSTRATIONS: BETH WALROND break before setting the timer and starting the cycle (the Of course, it’s not always easy to stick to them, so it can
pomodoro) again. be useful to start small with quick and simple actions that
don’t require much effort.
This allows the brain to focus on a single task for a
manageable amount of time but not long enough to feel Choose micro-habits that slot easily into your day, like
overwhelmed by it. Once you’ve completed one pomodoro, drinking a glass of water as soon as you wake up or going
take a break and then start another, and slowly you will to bed five minutes earlier each night.
chip away at the job until it’s completed.
If you want to reduce screen time, for example, you could
Use confidence boosters decide not to check your phone until after breakfast each
morning. This will feel more manageable than not logging
Lack of confidence is another reason people put off tasks. on at all but still get you to where you want to be.
If you’re feeling nervous about your ability to do the work,
or think you might fail, step back from it for a moment. Be kind to future you. If you always feel rushed in the
morning, take a moment the night before to get your
Check your posture, take a deep breath and bring to clothes organised and pack your bag ready for the next
mind times when you’ve done well and all the things you’ve day. It takes only a few minutes, but it can ease the stress.
achieved. It’s also a great idea to revisit a piece of work
that you’re proud of to remind yourself that you can do it. If you’re feeling overwhelmed by social invitations,
try delaying your responses. You could, for example, tell
Developing other micro-habits friends you’ll think about a request rather than replying yes
or no immediately. This will give you time to work out what
Whether it’s drinking water more regularly or cutting down you’d like to do without making a firm plan straight away.
on screen time, it’s a good idea to try to develop healthy
habits to keep yourself happy and balanced. Whichever micro-habits you work on, however, you can
be sure your amphibian pals will be safe and sound.

11

12

THE JOY OF BEING EARNEST

Being serious about what you love deserves a big round of applause

From shooting hoops to geocaching – that’s outdoor writing songs. The important thing is that being earnest
digital treasure hunting, in case you’ve never heard of it means staying true to yourself.
– there are heaps of interesting hobbies out there. But how
dedicated to your passions are you? Are you serious about So, although it might be tricky, listen to your heart and
science, hooked on history or devoted to dance? If that try to follow what’s closest to it. If, for example, Mandarin
sounds like you, then you might be an earnest person. isn’t an option at school, you could look up online classes,
and explore the culture around the language, too.
People who are earnest tend to have a sincere or intense
conviction about something. They might be driven or Of course, if your hobbies aren’t mainstream, you might
determined about a particular subject or activity. attract some teasing. But while this could make you
tempted to underplay or even drop them, try to stick to
They often have interests they feel strongly about. your guns. Yes, going along with the crowd might feel
Think, for example, about two people in a passionate easier in the short run, but doing what you love is more
conversation about politics or fashion. They might be likely to bring personal happiness now and in the future.
so deep in discussion that they don’t notice anything
else going on around them. As American philosopher William James said:
‘Earnestness means willingness to live with energy,
It’s an attitude that’s been praised throughout the though energy bring pain.’ In other words, being earnest
ages. Ancient Chinese philosopher Confucius counted means being full-hearted and brave about the things you
earnestness as one of the five qualities required to enjoy. So try not to listen to those who might suggest it’s
achieve ‘perfect virtue’, along with gravity, generosity uncool or even childish to be excited about your passions,
of soul, sincerity and kindness. because actually, it’s the opposite.

However, earnestness has also been ridiculed. In Sometimes it can also lead to friendships as you meet
his enduringly popular play, The Importance of Being others who share your dedication to something. Ever gone
Earnest, dramatist and poet Oscar Wilde poked fun at to an after-school club and made fast friends? Whether it
rigid Victorian social ideals. In fact, he gave the work the was ballet, running or photography, it brought you together.
satirical subtitle: A Trivial Comedy for Serious People.
The Importance of Being Earnest ends with the
This reflected a notion at the time that members of characters deciding to be less serious and a little more
high society should be thoughtful and bookish. Fun carefree. But being an earnest person doesn’t mean you
and frivolity were definite no-nos. can’t have fun, and it certainly doesn’t rule out enjoying
comedy. You might just see your pastime as no laughing
But being committed to a subject or cause can, in fact, matter, and if that’s the case, be proud of being earnest.
be hugely enjoyable. A great way to combine an earnest
spirit and have fun at the same time is to pursue a hobby, Turn over for tips on discovering what you’re earnest about
whether that’s practising yoga, studying Mandarin or

13

Pesnl paso WORDS: LIZZIE BESTOW. ILLUSTRATIONS: ANNIE WRIGHT

Use this space to write about an activity or subject that you’re committed to. Note down why
it means so much to you and how you might be able deepen your knowledge about it

14

4 ways to explore
your earnest side

1 Be honest. Whether it’s divulging a secret
love for trashy TV shows or tarantulas, be
honest about your interest. If you’re afraid of
how your family and friends might respond,
remember that their reactions say more about
them than they do about you.

2 Be kind. You might find yourself defending
your passion against someone who’s equally
as dedicated to theirs. Say, for example, you and
a friend both love football, but support different
teams. In this case, there’s no need to clash or
play down your love for your side. Try instead
to focus discussion around points of agreement.
You could acknowledge your friend’s dedication
to their side while emphasising why you think
your team are great, too. You might use a
friendly tone and say something along the lines
of: ‘OK, we’re both equally committed to our
teams and we both love football, so let’s agree
to disagree on whose team is the best.’

3 Be you. ‘Be yourself; everyone else is
already taken,’ is a quote often attributed
to Oscar Wilde. Although it’s not known for sure
whether he or someone else said these words,
it’s still a useful suggestion to keep in mind.
Being true to yourself involves being vulnerable,
which can be scary, especially when there’s
pressure to fit in. It might feel uncomfortable
at first, but try to keep at it, as it’s more likely to
bring you personal contentment.

4 Be proud. Pride is often seen as
a sign of arrogance. In many stories,
like Jane Austen’s novel Pride and Prejudice,
the emotion leads to difficulties and setbacks.
But a healthy amount of pleasure in your
interests is important, so don’t be afraid to
be proud of what you’re passionate about.

15

JUDGMENT CALL

Do you find it awkward to give less-than-positive feedback?
Maybe it’s also something you’d like to get better at receiving?
Cue the art of constructive criticism

What’s the difference between constructive feedback, How to give constructive feedback
which is meant to help, and negative criticism, which is
intended to hurt? How do you know whether you’re being The same applies for giving feedback to others – it’s a
given genuine advice, guidance and encouragement or an skill that requires tact and gets easier with patience and
insincere and deliberately undermining judgment? practice. But how can you do it without sounding rude?
Here are a few things to keep in mind:
Sometimes it’s obvious but distinguishing between
both can also be tricky. It might help to ask yourself two Tone. Always give feedback in a kind and positive
questions: is there any validity in the feedback? And has way. Stay calm and controlled – avoid dishing out advice
your critic earned the right to offer this information? through frustration or anger.

Some people, perhaps because they are jealous or Edit. Choose your words carefully to avoid causing
insecure, offer unsolicited advice in an inappropriate offence. Don’t feel you have to point out every single
manner. Others just want to provoke a reaction – internet mistake a person has made – focus on one or two areas
trolls are an obvious example. where they have room to improve and fulfil their potential.

In this case, though it can be hard, it’s wise to ignore Clarity. Any feedback should be clear and concise
these comments. There’s little to be gained by arguing with because ambiguity can lead to frustration and possibly
anyone who’s trying to undermine your sense of worth. resentment. If you’re nervous about giving advice, write
down what you want to say before talking to the person
There are times, however, when feedback can be helpful, (and practise saying it out loud a few times if need be).
especially when it comes from someone whose opinion
you respect. Be grateful for their honest assessment –
constructive advice is better than none at all.

16

17

Motivation. What is yours for sharing this feedback? with the right attitude, you can use it to your advantage. ORIGINAL WORDS: ANNE GUILLOT. ILLUSTRATIONS: KATIE SMITH
Maybe you’re helping a sibling prepare for an important Here’s what to keep in mind when on the receiving end:
presentation at school. Perhaps a budding-songwriter
friend has asked for your honest advice about their latest Try not to feel offended and acknowledge the person’s
lyrics. Whatever your drive may be, it should come from a point without getting defensive or aggressive.
place of wanting the best for the other person.
Be objective and, if you agree, admit to yourself
Compassion. Consider the emotional state of the that you’re not perfect and thank the person offering
recipient. Be kind and remember also to highlight areas the criticism.
where they do well, as this demonstrates you have the
whole picture and care about them. Learn from your mistakes as they are an excellent
opportunity to grow (see issue 21). Being able to correct
When someone asks for your opinion, it’s sometimes a sign them or taking a new direction can lead to greater
that they need a confidence boost. For instance, if a friend achievements and fulfilling your potential.
asks for advice on an outfit they’re wearing to a nerve-
racking event, how do you kindly help them to reconsider If you feel their judgment is incorrect or they don’t
what might prove to be less-than-ideal footwear? know the whole story, talk to them about it. More
importantly, recognise the person is being helpful,
You could try a technique called the ‘sandwich method’, it’s not a personal attack.
which involves inserting the constructive and perhaps
negative criticism (‘Mules can easily slip off, why don’t Some subjects, of course, are subjective, especially
you try the loafers?’) between two compliments (‘Those creative pursuits such as painting, songwriting and
trousers are a lovely colour’, and ‘You’re so prepared for photography. But even here many would suggest that
this, you’ll be great!’). This provides balanced feedback, some critique is essential for artistic development.
while also reducing your discomfort and their anxiety.
If you’re unsure about any criticism, discuss it with
How to accept criticism gracefully a trusted friend, family member or adult and ask them
what they think.
On the other hand, it’s inevitable that you’ll experience
negative comments at some point because no one is Be open to learning from others – constructive criticism
perfect and everyone has space to grow and improve. and knowing your weaknesses can be healthy. It might
not be easy, but it’s part of life because everyone makes
Listen closely to the advice being offered. For criticism mistakes. And in the end, it will help you grow towards
to serve its purpose, you need to act on it. If you take it being the best version of yourself you can be.

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S UB S C R I BE

BE INSPIRED • BE STRONG • BE CURIOUS • BE UPLIFTED

TEEN Breathe

Fyrdoeireuercdtdelotivooerry

Pockets of tranquility • Second that emotion • Keep the peace • Cool and collected
As you like it • Mini marvels • Double, double, toil and trouble • Judgment call

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SUNDAY SCARIES

Feeling anxious about the week ahead at school or college is totally normal,
but it can be helpful to work out where those worries are coming from

Weekends are undoubtedly the best part of the week, but Rachel Vora, a school counsellor, says Sunday evenings
have you ever looked at the clock on a Sunday afternoon are often quiet, too, which means you’re more likely to think
and felt a slight sense of dread? If so, you’re not alone – in about what’s coming up.
fact, you’re probably experiencing what’s been dubbed the
‘Sunday scaries’. ‘They mark a shift every week where you feel your free
time ending and the start of the school week, which seems
It’s that anxious feeling you get as the weekend draws less under your control and full of academic and social
to a close and your mind starts thinking about school the demands,’ she says. ‘It’s natural to feel daunted but it’s
next day, or plans for the week ahead. important to be aware of how to manage it.’

Perhaps you just don’t want the weekend – and the fun The good news is there are ways to improve your
– to end. Maybe you’re worried about homework deadlines, Sundays so you actually enjoy them, rather than just
friendship troubles or an upcoming test. Sunday night also thinking about that upcoming English test. Not convinced?
means going back to your bedtime routine and setting an Read on for some of Rachel’s top tips, which will help you
early alarm for the next day – neither of which is fun. end your weekend in the best way…

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9 ways to make the most of your weekend endings

1 Understand your worries 3 Prepare, prepare, prepare
It might be helpful to work out the reasons why you’re ‘A lack of preparation can often add to an increase
feeling a little on edge. Ask yourself the following: in anxiety and being overwhelmed if not managed
appropriately,’ says Rachel.
Are there any steps I can take to overcome this worry?
Can anyone help me with it? So, pack your school bag, set an alarm and make sure
your uniform is ready. You could even get your lunch
Write down your concerns and take action if you can. ready, too, if you have time. This can ease worries and
‘For example,’ says Rachel, ‘if you’re worried about who build confidence. You might want to do all your prep on a
to sit with at lunch, text a friend and ask if you can eat Saturday, so you can use your Sundays completely to relax.
together this week.’
Turn over for more top tips

2 Pat yourself on the back
Remind yourself how well you’ve managed on
previous Sunday evenings – you might be creating the
worst-case scenario in your mind for the week ahead,
says Rachel, which has very little probability of
becoming a reality. Ask yourself:

What is the likelihood of this happening?
Has this happened before?

21

4 Put your thoughts down on paper 7 Talk about it
Rather than sitting in your room ruminating, why not Chances are a friend – or someone else in your class
write down how you feel? You could use the space on the – will be having the same Sunday-night jitters as you are.
right to get started. Group together and share your thoughts.

Grab your favourite notebook and a pen and put a timer Perhaps let a few friends know how you feel to see if
on your phone for five minutes. Don’t worry about spelling they experience it, too. You never know, you could end
or grammar, just write and see what comes out. up organising a weekly Sunday-afternoon call with your
mates to chat about the exciting things happening that
It’s a practice called free-writing. If you want to carry on, week at school.
try writing three things you’re grateful for and three things
you’re looking forward to. 8 Look ahead
Rather than thinking about the parts of the week
5 Schedule in some fun making you a little anxious – such as tests, homework and
Instead of worrying about the week ahead, plan other responsibilities – focus on the fun things you have
an enjoyable activity as a distraction from any of your planned. Or start organising them.
unwanted thoughts.
Do you have any after-school activities that you look
It could be anything: watching a film, playing a game, forward to? Or perhaps you can schedule in some time
going for a walk, grabbing milkshakes with a friend, reading to hang out with a friend one evening?
a book or even baking a cake for the family.
If you have a diary, it might be worth marking out (in your
6 Start helpful habits favourite colour) the things you have coming up that you’re
Kick any less-than-helpful habits, like leaving looking forward to.
homework until the last minute, says Rachel. The last
thing you want to be doing is panicking about schoolwork 9 Be kind
late at night. And remember to go easy on yourself. ‘You may be
criticising yourself about not completing a homework
Instead, create a more relaxed and happier Sunday- project, seeing friends or having the weekend you
evening routine. You might have a bath and put your envisioned,’ says Rachel. ‘Be compassionate and try
favourite music on, make time for a hobby, like drawing, speaking to yourself kindly, as you would to a friend.’
or whatever takes your fancy – it’s your me-time.

22

WORDS: AMY PACKHAM. ILLUSTRATIONS: LUCA ZARANTONELLO My thoughts and feelings

Use this space to explore what’s in your head and your heart. Scribble away for five minutes
and remember not to worry about grammar, spelling or straight lines

23

Double, double,
toil and TROUBLE

Bubbling cauldrons, flying Famous witch trials
broomsticks, tall black hats… yep,
witches! But what’s the real story Pendle, Lancashire, UK, 1612-34
behind these Halloween favourites?
The Pendle witch trials are famous because
The idea of witches – people who use supernatural the evidence came from Jennet Device –
powers to curse and harm the innocent – is found just nine years old. Jennet’s older sister,
across cultures worldwide. The 16th and 17th centuries Alizon, had asked a pedlar (travelling
are remembered especially for the witch-hunting craze salesperson) for some pins and then cursed
that swept across Europe and North America. Tens of him when he refused.
thousands were executed, with many more imprisoned,
tortured or banished. Soon after, he stumbled and fell and
Alizon was accused of witchcraft. In turn,
Growing hysteria she blamed her neighbours (who the family
had an ongoing feud with) and they threw
In the UK, the Witchcraft Act of 1542 defined the practice the accusation back to her family. Jennet
as a crime. King James I had a reputation of being a was asked to provide evidence in court and
committed witch-hunter. When travelling back to Scotland denounced the lot as witches.
from Denmark with his new wife, he got caught in a terrible
storm and claimed a witch must have tried to sabotage Her family and neighbours were found
their journey to murder him and his queen. guilty and sentenced to death. After
Jennet’s testimony, evidence from children
He even wrote a book about the importance of hunting could then be used in future witch trials –
out witches and appointed a ‘witchfinder general’. Hysteria, which hadn’t previously been allowed.
accusations and scapegoating (being blamed for others’
misfortune) quickly spread. Salem, Massachusetts, US, 1692-93

In 1692 a group of young girls in the village
began to experience fits, contortions and
uncontrollable outbursts of screaming.
A doctor diagnosed bewitchment and
the girls accused several local women of
witchcraft. As others began to experience
similar symptoms, a wave of hysteria spread,
allegations soared and the trials threatened
to overwhelm the justice system. Nineteen
people were hanged and a further seven
died in jail.

24

WORDS: VICKY H BOURNE. ILLUSTRATIONS: MAGGIE STEPHENSON How do you know if someone’s a witch? But poverty was also a factor. Life was very hard at the
time and centred around food. In times of famine, if a
The Dutch town of Oudewater sold certificates to harvest failed or animals died, it was a matter of life and
suspected witches. These proved suspects were heavier death and people looked for reasons.
than air (according to the town scales) and as a result
were unable to fly and less likely to be a witch. Sadly, older, poor women, who were driven to beg for
food and charity from their neighbours, often found
Women travelled long distances to purchase these, themselves at odds with their communities.
since the usual test of whether a person was a witch was
to throw her in deep water to see if she would sink. What makes a witch?

If she did, she was innocent, but many drowned during It’s thought many allegations stemmed from jealousy,
the test (a few ‘lucky’ ones were hauled up by a rope resentment or personal disputes – for example cursing a
tied around them). If she didn’t sink, however, she was neighbour after an argument or conflict. And just imagine
considered a witch and put to death. A no-win situation! living in those times – it’s possible some people accused
others before they could be blamed themselves or did it
Why the belief in witches? to reinforce their own power and position.

Five hundred years ago, there was much less scientific What do the trials tell us?
knowledge. People simply didn’t have explanations for
sudden or unexpected ill-fortune, such as a death or Unfortunately, witch hunts aren’t confined to
poor harvest. the history books. Around the world, people
have been executed for practising witchcraft
Some historians now think the pedlar in Pendle likely as recently as 2014 and belief in witches is still
suffered a stroke, and the symptoms displayed by the girls prevalent in some countries.
in Salem could have been a result of eating poisonous
fungi. However, without such knowledge at the time, a Over the centuries there have been thousands of
witch’s curse didn’t seem all that far-fetched. victims of witch hunts. They show us how easy it is for
vulnerable groups to be persecuted and highlight the
Similarly, people who displayed any sort of unusual human tendencies to distrust those who are different and
behaviour (even just preferring their own company!) blame others for their own fears or misfortunes.
might have been accused of witchcraft. Today, there is
far more tolerance of individual lifestyle choices, as well And the fact some powerful women today still get
as a greater understanding of the different ways people called ‘witches’ suggests that there’s still work to be done
perceive the world. Without that recognition at the time, before gender equality is reached.
however, witchcraft seemed a reasonable explanation.
The witch trials are a fascinating period of history and
Religious beliefs of the period also played a role. this has only been a brief summary. Fictional witches
Traditional folk medicine became regarded as sorcery and (for example, in The Worst Witch, Harry Potter and
associated with the Devil. Gender inequality of the time Sabrina) also remain popular. If you’re interested in finding
probably contributed too. There were male witches, but out more, ask your local librarian or bookseller
most of those accused were older women. This was partly for recommended titles.
because the Church said they were the weaker sex and
more vulnerable to the Devil’s powers.

25

SECOND THAT EMOTION

You can catch a cold. You can catch a
train. But did you know you can also
catch a mood? Yes, it’s official. Good
or bad, the way you feel can affect
those around you

Ever have one of those days where you wake up feeling
refreshed and happy, only to find yourself getting stressed
as soon as you walk into the kitchen and discover everyone
around you panicking because the milk’s run out, or flapping
because they’re late for work?

Or can you remember a time in the car when you were
feeling happy until a sad song played on the radio and made
you ponder unhappy thoughts that left you tearful?

If this sounds familiar, you’re not alone. These experiences
are examples of emotional contagion, a term psychologists
use to describe the process of taking on other people’s
feelings, so that you start to feel like they do.

Why does it happen?

Humans are designed to be social creatures and are dependent on
other people to cope and survive. The brain is good at picking up
on other people’s feelings, and researchers think that this is partly
to do with brain cells called mirror neurons.

These cells detect other people’s moods and actions and make
us copy them – even though we don’t know we’re doing it – which
is why books, songs, films and even adverts can make us feel a
certain way. It’s important to remember, though, that not all brains
are the same and there are a range of ways in which humans think,
learn and relate to others. And not everyone will pick up on or be
aware of the same feelings.

What can you do about emotional contagion?

If you find you’re often on a roller coaster of emotions, it’s probably
because you’re soaking up other people’s sadness, worries
and stress – a bit like a sponge absorbs water. When this
happens, there are four main things you can try (see
right and overleaf) to get your feet back on solid ground.

26

1 Figure out your feelings 3 Learn from the experience
The first thing to do is work out which feelings are It’s possible to use emotional contagion in a positive
coming from things that are happening in your life way. So, next time a relaxed, happy you wanders
and which are being absorbed from other people. into a frazzled kitchen, you might say: ‘Wow! It’s like
Piccadilly Circus in here only minus the shopping!’
When you get home from school, try writing down all of
your feelings on pieces of paper then sort them into two You could also take a few deep breaths or count to
piles. The first is for ‘My feelings’ and the second is for 10 in your head as you enter, which can help you to stay
‘Other people’s feelings’. relaxed even when others are stressed.

If something crops up from a situation that’s happening The best bit is that if you’re less overwhelmed, the
in your own life, perhaps getting nervous about the people around you are likely to pick up on your positivity
thought of walking to school by yourself for the first time, and strength, and they’ll begin
place that on the ‘My feelings’ pile. If it comes from other to feel happier too.
people, so, if you’ve become worried about a test only after
a friend told you it was making her anxious, put that on the
‘Other people’s feelings’ pile.

2 Decide what to do next

Once you’ve figured out where the feelings
are coming from, you’ll have a better chance

of knowing what to do with them. You can’t

change other people’s feelings, but you can learn how

to understand and manage your own.

So, using the example from above, if you’re worried

about walking to school alone, remind yourself of all the

other times you’ve felt fine being on your own.

If the nerves are still there – and that’s perfectly OK –

talk to a guardian about how you feel and maybe draw up

a plan of action that enables you to build up more slowly

to a solo walk.

WORDS: DR ANGHARAD RUDKIN. ILLUSTRATIONS: SHUTTERSTOCK.COM When it comes to feelings you’ve taken on from other

people, you can change the way you respond. So, if, for

example, you’ve become stressed about a test only after

a friend shared their worries about it, you could

talk through your concerns with a guardian

rather than keeping it all in your head.

27

4 Look after yourself

Being aware of other people’s feelings is
an important part of being a good friend

and a caring person. But you also need to

know how to protect yourself from taking on too much

stress, especially if you’re going through an emotional

time anyway.

If you’re hungry, tired or stressed, you’re naturally

more vulnerable and are likely to take on other

people’s feelings more easily. To protect yourself,

let them know you need some time out or gently

talk to them about how their stress is affecting you.

Emotional contagion is a pretty interesting

phenomenon. Chatting about it with your friends

and family could even help them process their own

feelings, as well as understand better how their

moods affect the people around them.

Remember that emotional contagion works both ways,
meaning you can absorb a positive mood too. If you feel
sad or worried, try surrounding yourself with people who
make you laugh, listening to a playlist of uplifting tunes,
watching a funny TV programme or looking at photos that
bring back happy memories.

You will soon soak up all of those happy vibes and
so will everyone around you making everything
– and everyone – feel a bit better.

28

Mods fr thoght

Use this page to think back to any times you experienced emotional contagion. Can you
remember when you might have absorbed the moods of others as well as when their
feelings perhaps had an impact on yours?

If you’re finding it hard to shake off stress or are feeling the weight of other people’s
problems, it can be helpful to talk to someone you trust such as a relative, guardian
or teacher. There’s also lots of information and support available at childline.org.uk
and youngminds.org.uk.

29

30

KEEP THE PEACE

In heated disagreements, it’s o en tempting to keep arguing your case,
speaking over the other person in the process. Used carefully, however, silence
can sometimes be a more effective approach and bring a speedier resolution

Speaking up, sharing opinions and arguing your case Disagreements are normal and often occur with people
clearly and honestly are great things. But, of course, not you hold close, usually a family member or a friend. The
everyone will always agree with what you have to say. reasons can be anything from a sibling borrowing an item
of clothing without your permission to a friend not picking
When this happens, there can be a tendency to talk, or you to be on their team for rounders.
even shout, louder. And we know what can happen then
– a big, heated debate that often ends in tears. Usually, they can be sorted out quickly after a simple
chat, but sometimes they can take longer to resolve. And
But there is another way. It’s called silence. It’s not what starts out as a minor problem can grow into a big row.
the silent treatment and neither is it staying schtum
when someone is behaving in a way that makes you feel This isn’t unusual, as clinical psychologist Selina Warlow
uncomfortable, unsettled or bullied. These are all times explains: ‘Disagreements often turn into heated arguments
when it’s important to share your concerns with people when people feel they haven’t been heard.
who know and care about you.
‘Often then they’ll raise their voice with the view that
Positive force this will help them to feel heard. Unfortunately, this can
lead to an escalation between two people that can feel
Instead, it’s using the power of silence to take the attacking. Suddenly an argument can intensify quickly
heat out of a situation and avoid a general difference and it can be hard to think rationally.’
of opinion turning into an unkind or mean encounter.
How silence can help
Taking time out from exchanging angry words gives you
and the other person a moment to calm down and reflect Once an argument has grown to the point it feels out of
on the reasons behind the disagreement. This can help control, using a short period of silence to defuse tensions
when attempting to resolve the conflict. and calm tempers can be more effective than continuing

31

the ever-escalating interaction. It might feel that using How to take the next step WORDS: RUTH BLACKLOCK. ILLUSTRATIONS: CONNIE NOBLE
silence in this way means you won’t get the chance to
be heard, but in fact it offers you time to gather your Once you’ve reflected and feel OK about returning to the
thoughts and emotions. conversation, it can be difficult to know how to approach
the other person. Even if you’re ready to seek a resolution,
This means you can return to the conversation more it might not be obvious if they share your feelings.
composed and better able to articulate your thoughts and
express how you feel. It also makes it less likely that you’ll Generally, it’s better not to leave it too long before
say something you might come to regret later on. broaching the subject again, as this might cause
further resentment.
How openness can win the day
Selina suggests a low-key approach. You could, for
Sometimes, however, pausing for breath and taking time example, say: ‘I’m here and ready to talk when you are
to compose yourself might come across as the silent ready.’ This doesn’t put either person under any pressure.
treatment, which isn’t ideal either.
‘It’s a great way to start this communication as it lets the
‘Communication is key,’ says Selina. ‘Silence can other person know that you’re there for them whenever
sometimes cause [the other] person to feel that their they’re ready and open to talk,’ says Selina, ‘but it also
point is not valid. Acknowledging their distress or anger acknowledges they might not be ready yet and they can
is important, otherwise sometimes silence itself can even take more time if they need to.’
cause an argument to escalate.’
For a resolution to be effective, it’s important both
So, how can you make your intention clear and avoid people feel OK and happy to talk. If the other person needs
any impression that you’re dishing out the silent more time, let them know there’s no rush and be patient.
treatment? According to Selina, it all comes down to
that all-important communication. Once the heat is out of the situation and you’re both
ready to talk, it’ll be easier to chat in a way that’s less likely
‘Even saying: “I’m going to take five minutes to calm to be clouded by strong emotions – after that, silence will
down because otherwise I might say something that struggle to get a look in.
I [come to] regret,” can help to explain why you’re not
responding in the moment.’ It’s important to speak up if you find anyone’s words or
behaviour uncomfortable or upsetting. Do not stay silent.
This allows the other person to understand you’re not Try to talk to a trusted adult such as a teacher or a school
ignoring them or being rude, but just taking time to reflect nurse or counsellor. If talking face to face is too much, visit
before responding and trying to resolve the disagreement. childline.org.uk, which offers 1-2-1 counsellor chats.

32



ON YOUR MARKS, GET SET, BAKE!

Be the star baker in bread week with these three delicious recipes

Fcci

500g strong white bread flour, rolling pin to help you transfer How to knead
plus extra for dusting it to the tray. dough
1 tsp salt
7g dried yeast 6. Cover with a damp tea towel Sprinkle a little flour onto
4 tbsp olive oil, plus extra and leave in a warm place for about your work surface and
for greasing an hour until the dough has doubled place the dough in front of
250-300ml warm water in size. you. Using your right hand,
push the dough away from
For the topping 7. Heat the oven to 220C/430F/ you and over to the left in
2 tbsp olive oil gas mark 7. Push your thumb into a diagonal line, and then
Rosemary sprig, leaves picked the dough all over to make dimples. bring it back to the middle.
Drizzle with olive oil and scatter over
SERVES 10 the rosemary leaves. Then, do the same but
use your left hand and
1. Brush a 30 x 20cm baking tray with 8. Bake in the oven for 20 to 25 push the dough over to
olive oil, then dust with a little flour. minutes until golden brown. Transfer the right. Keep doing
to a wire rack to cool. Cut into this until it’s smooth and
2. Sift the flour and salt into a large squares and serve warm or cold. stretchy (this takes about
bowl. Stir in the dried yeast. Make a 5 to 10 minutes).
hole in the middle of the flour.

3. Pour the olive oil and 250ml of
the water into the middle. Gently
mix with a wooden spoon to form
a soft dough, adding a little more
water if needed.

4. Dust the work surface with flour.
Tip the dough out of the bowl and
knead for 5 to 10 minutes until the
dough is smooth and stretchy (see
panel, right).

5. Using a rolling pin or your hands,
flatten the dough into a rectangle
slightly smaller than the baking
tray. Roll the dough around a

34

Sf prtes

500g strong white bread flour, 4. Wash and dry your bowl, then 8. Make a circle with the dough,
plus extra for dusting brush the inside with vegetable oil. crossing the two ends at the top.
1 tsp fine salt Put the dough into the bowl and Twist the ends around each other
7g dried yeast cover with plastic wrap or a clean again. Bring the ends down and stick
2 tbsp soft light-brown sugar tea towel. Put it in a warm place and them to the bottom of the circle to
300ml warm milk leave to rise for about an hour or until make a pretzel shape. Repeat
30g unsalted butter, melted doubled in size. Steps 7 and 8 with the remaining
and cooled pieces of dough.
1 tsp vegetable oil 5. Mix together the hot water and
500ml hot water bicarbonate of soda in a wide, 9. Heat the oven to 200C/390F/
2 tbsp bicarbonate of soda shallow bowl. (Be careful, it might gas mark 6. Line 2 baking trays with
Rock salt fizz up a little.) baking paper.

MAKES 10 6. Knock back the dough by 10. Using tongs, dip each pretzel into
punching down firmly with your fist the bicarbonate of soda mixture, then
1. Sift the flour and salt into a large to knock the air out of it. Then tip out place on a baking tray. Sprinkle with
bowl, then add the yeast and sugar. onto a lightly floured work surface. a little rock salt.
Stir together with a wooden spoon. Divide into 10 equal-sized pieces.
Make a hole in the middle of the flour. 11. Bake for 10-15 minutes until
7. Take one piece of dough and golden brown. Transfer to a wire
2. In a jug, mix the milk and butter. shape it into a cigar shape. Place it rack to cool.
Pour into the middle of the flour and on the work surface and gently roll
stir, bringing the flour in from the it with your hands, starting in the Turn the page for another yummy
outside a little at a time. Mix to a middle and working your way out to bread recipe
soft dough. the ends. Keep rolling until you
have a long, thin rope that’s about
3. Tip the dough out onto a lightly 55cm long.
floured work surface and knead
for 7-8 minutes until smooth (see
panel, left).

35

How to line
a cake tin

Round

Cut a strip of paper long
enough to go around the tin.
Fold back 2.5cm all the way
along the strip and snip into it
with scissors.

Conbrad Press the strip around
the inside of the tin, with the
30g butter, plus extra for greasing 4. Heat the oven to 200C/390F/gas snipped tabs at the bottom. Put
1 onion, finely sliced mark 6. Grease a 20cm round cake the tin on the paper and draw
1 corn on the cob (or 125g tin and line it with baking paper (see around the base.
sweetcorn) panel right).
2 large eggs, beaten Cut out the circle and use
160g polenta 5. In a large bowl, beat together to line the base.
125ml buttermilk (if you can’t the eggs, polenta, buttermilk, flour,
find buttermilk, add a squeeze of baking powder, a little salt and Square/rectangular
lemon juice to 125ml whole milk) pepper, and most of the cheese (if
3 tbsp plain flour using) with a wooden spoon. Stir in Place the tin on the paper
½ tsp baking powder the cooled onion mixture. and cut a square or rectangle
Salt and pepper that is 5cm bigger than the tin.
75g Cheddar cheese, grated 6. Pour the mixture into the tin. Bake
(optional) in the oven for 35 minutes. After Cut into each corner
10 minutes, sprinkle over the rest of with scissors.
SERVES 6 the cheese and return to the oven.
Press the paper into the tin,
1. Put the butter in a frying pan and 7. Leave to cool in the tin for overlapping the corners so that
melt over a low heat. Add the onions 10 minutes before transferring to it fits snugly.
and gently fry for 15-20 minutes until a wire rack. Best served warm.
soft and golden.
Edited extract from Kids Can Bake,
2. With the flat end facing down, illustrated by Esther Coombs,
stand the corncob on a chopping published by Button Books.
board. Hold the top and carefully Available online and in book shops.
run a small knife down each side to
remove the kernels.

3. Add the sweetcorn kernels to
the pan and cook for 5 minutes.
Remove the pan from the heat and
allow to cool.

36

MISSED AN ISSUE?

BE INSPIRED • BE STRONG • BE CURIOUS • BE UPLIFTED BE INSPIRED • BE STRONG • BE CURIOUS • BE UPLIFTED BE INSPIRED • BE STRONG • BE CURIOUS • BE UPLIFTED BE INSPIRED • BE STRONG • BE CURIOUS • BE UPLIFTED

TEEN Breathe TEEN Breathe TEEN Breathe TEEN Breathe

Love the skin you’re in • Creative sparks • Walking on air • Fowl language • Get on board Mind if we talk? • Striding out • To the Moon and back • Fantastic beasts • Flipping fun! Picture the moments • Funny business • Looking ahead • Revive the natural world Raising the barre • Body positive • Friends forever? • All creatures great and small
Own goals • Breathe into bravery • Mind maps • All cried out? • Step into the rainbow Time out • Unlock the past • On a whim • Core strength • Go ahead and giggle Go for it • Power to the poets • It’s all in the detail • Playing to the crowd • Sleep tight Letting go • Forgotten stories • Mood boosters • No purchase required • Long stretch

BE INSPIRED • BE STRONG • BE CURIOUS • BE UPLIFTED BE INSPIRED • BE STRONG • BE CURIOUS • BE UPLIFTED BE INSPIRED • BE STRONG • BE CURIOUS • BE UPLIFTED BE INSPIRED • BE STRONG • BE CURIOUS • BE UPLIFTED

TEEN Breathe TEEN Breathe TEEN Breathe TEEN Breathe

Be a joy spotter • An eye for mystery • Deadline dread • Scrolling through the moods Get grounded • Lines of power • Secret formula • Friend in a fix? • Pet rescue Celebrations of life • One up front • Make it happen • How to change the world The genuine article • Moving on from hurt • You’re quiet • Generation change
Stand tall • Strength of feeling • Mind games • Surf the creative waves • Wonder women Copy that! • Just the fit • Set in motion • In your interests • Grand designs Up for debate • Birds of a feather • Building boundaries • Fright night • Make a splash Find your space • Lessons of the hour • Journal of discovery • Hooked on the negative?

BE INSPIRED • BE STRONG • BE CURIOUS • BE UPLIFTED BE INSPIRED • BE STRONG • BE CURIOUS • BE UPLIFTED BE INSPIRED • BE BRAVE • BE KIND • BE YOURSELF BE INSPIRED • BE BRAVE • BE KIND • BE YOURSELF

TEEN Breathe TEEN Breathe TEEN Breathe TEEN Breathe

Happy talk • What a hoot! • Thinking outside the box • Going places • Lost and found Change: the trials and the triumphs • Big picture • Measure for measure • Game power Be the real deal • All or nothing • Staying safe online • Puppy love • In the zone Your time will come • Wild in the city • Meet the global climate strikers • Stand firm
Side hustle • Poetry in motion • Matter of habits • The out-crowd • What’s in a name? Silver linings • Same difference • Lower the alarm • Twin peaks • Gathering the day The magic of the Moon • A kitchen garden • Worlds of fiction • Singled out: why me? A message of empathy • Unfolding South Korea • From sofa to success • Winter warmers

VISIT TEENBREATHE.CO.UK BACKISSUES
OR CALL +

38

STRANGE NEW WORLDS

The fiction that invites you to explore the rights and wrongs of
complex subjects from the safety of the sofa

Ever wondered what it would be like to be someone else? the Earth? And then answers it by way of a fun and
Books are one of the easiest – and most inexpensive – thrilling adventure.
forms of escapism. Make a trip to your local library and you
can lose yourself in an imaginary world far from your own. But the series also brings up some troubling, complex
subjects. Its main character, Nere Hanson, learns that her
That’s the appeal of dystopian fiction, which usually society is suffering from famines and wars, and that she
depicts a society similar to ours that’s facing suffering or was created with one purpose in mind.
injustice. Struggling to think of a book in this genre?
Her lungs and eyes were modified so she could live
You might have read the Divergent trilogy by Veronica underwater. Nere didn’t choose this for herself, however,
Roth, which, at 10 years old, has stood the test of time which encourages the reader to ask whether what has
among fans and even has a film adaptation (see overleaf). happened to her is morally OK.

Perhaps you’ve come across the Hunger Games trilogy The Neptune Project raises thought-provoking questions
by Suzanne Collins or seen Jennifer Lawrence compete as about individuality and power, which are just two of the
Katniss Everdeen in its big-screen adaptation. themes you might find being explored in dystopian fiction.

It’s not all doom and gloom, though. Sometimes, a Here are a few more:
dystopian book can be set in the near future and show Science
a seemingly perfect world. You might even spend the first Politics
few chapters feeling green with envy, wishing you lived in Family
this utopia, or apparently ideal society. Relationships
Rebellion
But as the story progresses, you start to realise that
things are only perfect for some citizens. Such a place Turn over to discover more about dystopian
might strike you as unjust. Sometimes, the hero is set out fiction and for some movie adaptations
on a path they didn’t choose for themselves. of popular books in the genre

The Neptune Project by Polly Holyoke, another popular
trilogy, poses the question: how far should we go to save

39

Real-world application It’s important to keep in mind, however, that dystopian WORDS: LIZZIE BESTOW. ILLUSTRATIONS: KIMBERLEY LAURA WALKER
fiction isn’t about predicting what the future holds. Instead,
Part of what’s great about dystopian fiction is that you it’s about getting you to consider what matters to you.
can test your feelings around the concepts and questions
raised from books in this genre from the safety of your sofa. For instance, do your values fit with the society shown in
You might even want to discuss your thoughts with friends Uglies? And if they don’t, what can you do to help change
and see what they think, too. things in the real world?

One of the most thrilling elements is that the situations From page to screen
and societies brought to life on the page have to be a
bit like the real world rather than the fantasy versions Another great thing about the genre is that it often makes
described in books such as CS Lewis’ Chronicles of Narnia. for good viewing. And Uglies is soon set to follow other
fan favourites (see right) by making its screen debut after
And you might find yourself questioning the morals of Netflix bought the film rights in September 2020.
the fictional world and comparing them to situations in the
real one, which many fans of Uglies, a 2005 novel by Scott Still not sure if it’s for you? Try delving into the huge
Westerfeld, have done. catalogue of books or films available in the genre and see
if you find a series that captures your imagination.
The story follows teenager Tally Youngblood who rebels
against a society where everyone has cosmetic surgery at Exploring how you feel about the concepts and
16 years old. Being unique is rejected in favour of fitting in. situations that often arise in common dystopian themes
can help you think more broadly about topics that might
Of course, this isn’t exactly what happens in reality, seem plausible in real life, opening up a whole new world
but some people do feel that they are judged on their of conversations with family and friends.
appearance and Uglies asks whether they should be.

40

Movie magic

City of Ember, 2008 (PG)

Adapted from the book by Jeanne DuPrau
Ember, an underground city, is a safe haven for survivors of a catastrophic event.
But as time goes on, necessities like food and medicine start to run out. The original
survivors entrust a box with an exit map to the mayor, but as the centuries go by, the
box and its contents are forgotten. Lina Mayfleet, a descendant of the seventh mayor,
discovers the instructions. She and Doon Harrow team up to save their city. Action and
adventure abound in this firm fan favourite, which explores what it means to be human.

Divergent, 2014 (12A)

Based on the book by Veronica Roth
After a great war, society is divided into five groups of personalities called factions:
Abnegation (the selfless), Amity (the kind and peaceful), Candour (the honest),
Dauntless (the brave) and Erudite (the smartest and most logically minded). Divergents,
like Tris, are deemed a threat to society, as they don’t conform to any one personality
trait. A fun and exciting ride, this social science-fiction film is about the importance of
individuality and free-thinking.

Ready Player One, 2018 (12A)

Adapted from the book by Ernest Cline
If you’re a fan of gaming, you’ll enjoy this futuristic film. Wade Watts is a gamer who
lives in a technology-obsessed world where most people escape life through OASIS,
a virtual entertainment world. When the creator of OASIS dies, his avatar announces a
pre-programmed message at the beginning of a game and challenges players to find
clues. Solving them means winning the game and becoming the new owner of OASIS.
Director Steven Spielberg spins a tale as old as time while weaving in new fears about
the power of technology.

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STAND STRONG WORDS: DAWATTIE BASDEO MAGNIFICENTMEMEGNIFICENTYOU.COM. ILLUSTRATIONS: SARA THIELKER

Strengthen the legs, hips, lower back, spine, abdominal region and chest with the
wide-legged-forward-bend pose. In Sanskrit, it is Prasarita Padottanasana, which can
be broken down into five elements: Prasarita means spread or expanded, Pada is foot
or leg, Ut (ot) is intense, Tan is stretch and Asana is pose.

As well as providing a powerful stretch, it helps to release tension and calm the
mind. It is also a good preparatory pose for more advanced inversions (where the
head is below the heart) such as headstands.

Here’s how to get into the pose:

Stand tall, with your head and torso lifting upwards and facing forward, and your hands alongside
your body in Tadasana (see breathemagazine.com/tadasana). Take a few breaths here, ground and
centre your being.

Lift your arms and extend them sideways, away from your body, parallel to the ground with the
palms facing downwards. Breathing in, step your feet wide apart. A good reference is to align the
ankles below the wrists of your extended arms.

Lower the hands to rest on your hips. Ground yourself by pressing into the balls of your feet and
big toe. Breathing in, lift your chest, roll back your shoulder blades and open the chest. Engage
your thigh and stomach muscles as you do this.

Breathing out, fold forward from your hips to a position where your upper torso is parallel to the
ground. Take your hands and place them flat on the ground below your shoulders. Your tailbone is
lifted and the torso extends forward, legs straight. You might find it helpful to rest your hands on
some blocks (see opposite, bottom left). Take a few breaths here.

To go further into the fold, maintaining a straight back, bend the elbows and walk the hands back
to a position parallel to the feet. Fold the upper torso from the hips to a position where the crown
of the head is reaching towards the ground. If possible, rest the crown of the head on the ground
or a block (see opposite, top right). Bend the knees slightly if this feels in any way uncomfortable.

Take a few breaths here. Then walk the hands forward to the half-fold position, taking the hands
to the hips. Engaging the leg and stomach muscles, raise the torso from the hips back to upright
position, step your feet back together, and release your hands from the hips. Take a few breaths
here and observe the effects on your being.

As with all physical activities, do not attempt the posture if you have medical or physical conditions
that might be aggravated. If in any doubt, talk to your doctor. Younger children should be supervised.

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43

RIDING THE WAVES

Whether it’s a friend moving away or the death of a beloved grandparent, it’s
understandable to feel knocked down by sudden and unpredictable events.
But there are ways to learn how to make it possible to get back up

It’s a normal part of life that occasionally things might not around the house or lunch dates with friends, as handy WORDS: LIZZIE BESTOW. ILLUSTRATIONS: ELEANOR HARDIMAN
go as planned or events might surprise you, a bit like a reminders and to help you manage your time.
rogue wave. You might think you’ve experienced this on
the beach when a strong whoosh of water has knocked It’s more difficult to plan things beyond your control.
you off your feet. You might, for example, have to ask a sibling to help with
the washing-up because you’ve suddenly been given
But rogue waves are bigger. In fact, onlookers have often extra homework to do, or see the dentist for an emergency
described them as a wall of water – sometimes as tall as appointment when you were supposed to be going to an
20m – that springs up and approaches without warning. after-school club.

Although tales of such waves have long played a part Often unforeseen events are linked to other people and
in sailors’ stories, it’s only in the past few decades that the impact their actions have on us. A friend might move
scientists have confirmed their existence. to another part of the country, for example, even though
you’d rather they stayed nearby.
The largest can tear down oil rigs out at sea but
whatever its size, when one comes along it can cause In these circumstances, try to focus on what you can
problems. That’s because everyone is affected by control. You might not be able to see them every day any
unexpected events – even the hardiest of sailors – but that more, but you can still message, video call or even write
doesn’t mean we’re all impacted by the same things. old-fashioned letters.

One person’s rogue wave can look or seem completely It doesn’t mean suppressing your sadness or any other
different from someone else’s. Take a bad grade in a test, emotions the change brings. It’s important to acknowledge
for example. One student might find it devastating while these feelings and ask for help if you’re struggling to
another thinks it’s nothing to fret about at all. manage them.

But this wave could also represent the death of a friend The idea is not to prevent rogue waves from happening,
or family member or even an unplanned (and unwanted) as that’s impossible, but instead to find ways of navigating
move to a new house and school. unruly seas (see overleaf).

The thing is rogue waves hit everyone and can knock It’s also worth remembering that happiness is often
over even the sturdiest person. When this happens, it unforeseen, too. And just as the best adventures in stories
might be tempting to blame yourself for not noticing what often happen when things go awry, sometimes the best
was coming, but even sailors know it’s impossible to spot things in life are unexpected.
the onset of these kinds of waves.
Turn the page to discover ways to cope when experiencing
That’s not to say planning is useless. It can be helpful a rogue wave
to organise events and activities, whether that’s chores

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Find your stroke

Everyone’s different, but here are five tips to help get you over
the unexpected

1 Practise acceptance. Try to accept whatever’s happened. You aren’t
in control of everything, and that’s OK. But also remember to recognise
your feelings about the event. It’s OK to feel sad, disappointed or even angry.
Unexpected things do happen and sometimes that’s upsetting.

2 Reach out. When a boat goes through choppy waters, it’s all hands on
deck. You might want to talk through your feelings with a friend or a trusted
adult. Doing so might also give you some space between your reaction and your
response. It might even help you to think up a plan of action. What can you do to
improve the situation at hand?

3 Learn new ways to help you cope. There’s no way of preparing yourself
for a massive and unforeseen event, but creating a regular self-care routine
that you can fall back on might help you to navigate a tricky time (see issues 7
and 12). Techniques like breathing exercises and yoga (see page 42) are both
enjoyable and calming ways to weather the storm.

4 Remember your strength. It’s quite likely that you’ve already dealt with
tough situations before. Think back to those moments and remember how
strong you were. You survived then, and you can survive this, too. You could
use the page on the right to explore in detail all the times when you’ve
overcome the unexpected.

5 Focus on the positives. Learning opportunities can arise from unexpected
situations. For example, you might decide to carry a plaster in your bag
after a fall. If it’s something you don’t expect to reoccur anytime soon, try to
focus on learning from your response. Is there anything you might do differently
next time?

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Srn mmre

No matter how small or insignificant they might seem, think
back to times when you were hit by the unexpected and how

you managed to navigate the changes

If you’re struggling to lift yourself up after an unexpected change, but feel unable
to talk to anyone in person, visit childline.org.uk to find out more about its 1-2-1
counsellor chats. There’s also lots of helpful advice for those who are living with grief
at hopeagain.org.uk and youngminds.org.uk.

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