B E I N S PI R ED • B E STRO N G • B E C U R I O U S • B E U PLI F TED

TEEN Breathe

Kind questions • You can work it out • Side by side • Salute the sun • All dressed up…
Words for wellbeing • From dusk ’til dawn • Bubble vision • Something out of nothing
CONTENTS
2 Kind questions
What’s the key to showing you
care? Discover our tips on how
to help others feel heard
6 Side by side
Buddy up to power up. Why
a work partner helps you stay
focused and productive
10 You can work it out
When something’s weighing on
your mind, talking about your
feelings with friends or family
is good for the soul
14 One-track mind
Losing focus while juggling
assignments? Then uni-tasking
might be for you
16 Salute the sun
Practised at sunrise or sunset,
this flowing yoga sequence
brings warmth to body and mind
20 When the fun stops
If gentle teasing becomes
hurtful, there are many ways to
let others know how you feel
24 Words for wellbeing
Discover how to let go of your
worries with writing prompts that
create a sense of calm
30 All dressed up…
Top tips for when friends let you
down at the last minute – and
ways you might still save the day
Don’t miss the next issue of
Teen Breathe: on sale from 6 December
Find more inspiration at
teenbreathe.co.uk
34 Bubble vision
Stay calm and protect yourself
from stress with your own
imaginary shield
36 Something out of nothing
Creative ways to save money
and bring a positive change to
the world at the same time
40 Energy on the go
Enjoy these no-bake recipes for
delicious snacks to get you
through the day
44 From dusk ’til dawn
Night-time cultural haunts
bringing a whole new dimension
to sleepover stories
48 Sew happy
The traditional craft of quilting
gets a very modern makeover,
as Wendy Chow shows how to
breathe new life into old fabrics
52 The wonder of worms
How these fantastic creatures
make a big impact on our planet
and where to find them
56 Secrets of the seabed
Dive into the shipwrecked
mysteries and treasures that
line the ocean floor
60 Forest of dreams
The centuries-old tradition of
making wishes come true brings
joy around the world
ON THE COVER: Illustration by Laura Lhuillier
 Welcome to
TEEN Breathe
Studies have shown that the average person speaks
around 16,000 words each day. That’s more than 100,000
a week. Some words will be carefully chosen while others
might fly out without a second thought. But language
has a big impact, whether you’re speaking to others or
thinking internally about yourself.
To make that impact constructive, reflect on forms of
expression that feel good. Making gentle enquiries in
conversation, for example, shows friends and family how
much you value them. And talking through worries with
someone you trust often clarifies your thoughts and
makes you feel listened to and supported.
Of course, no one has time to plan every sentence and
sometimes words can seem uncaring. It’s upsetting if
someone you’ve confided in responds to your concerns
with a dismissive remark, or if a friend cancels plans with
a curt message or makes a joke that hurts your feelings.
But even when dialogue is difficult, it’s still the surest
way to set things right. Choosing phrases that keep
communication flowing allows everyone to have their say
and often strengthens relationships.
Putting thoughts into words can be a great way to help
with understanding yourself too.
Whether you’re jotting ideas for the future, planning an
important conversation or reflecting on happy memories,
getting your feelings down on paper creates a sense of
calm. And reading back what you’ve written is a useful
reminder to speak kindly to yourself.
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KIND QUESTIONS
Make friends and family feel valued with the art of thoughtful enquiry
‘How are you?’ might be the question you’re asked
most often throughout your life. Every time you meet
someone, chances are you’ll greet them with those exact
words or something in a similar vein, such as ‘How’s it
going?’ or ‘What’s up?’
It’s the kind of automatic question that people often
don’t put much thought into. But what sounds like small
talk might turn out to be quite a big deal to someone.
Asking how another person is or how their week’s going
is a way of conveying care and respect. And remembering
to ask about something specific they mentioned in a
recent conversation shows that what’s going on in their
day-to-day life genuinely matters to you.
Say what?
The kind of questions you ask is key when trying to bond
with someone, especially if you’re chatting with a fairly new
friend. Some questions can feel intrusive or too personal if
you don’t know the other person that well. In this case, it’s
a good idea to start with something open-ended, such as
‘How did that thing you were talking about last week go?’
or even ‘How has your day been?’ These prompts allow
people to share as much or as little as they like.
Easy does it
Understanding certain personality types will also help you
decide what to ask. Shy or introverted people might prefer
not to answer direct enquiries so don’t push it. In most
cases, open-ended questions tend to work much better
than those requiring only a yes or no answer.
There’s also no need for the things you ask about
to be personal at all. There are ways of using gentle
enquiry in everyday conversation to show the other
person that you value their thoughts and ideas.
No questions asked
Taking time to find the right question can also help
overcome the common problem of talking at each
other rather than to each other. This happens when
each person is eager to jump in and tell a personal
story or air an opinion, without waiting to truly hear
what their conversation partner has to say.
Take a look at this example:
Tara: ‘Guess what? I heard they’re going to make a movie
based on my favourite superhero.’
Alex: ‘I think there are too many superhero movies out
there. I’d rather see a good comedy for a change.’
Tara: ‘Yeah, but this superhero has the best power. He can
turn anything into ice cream!’
Alex: ‘You know, I’m sure they could make a great comedy
about ice cream. I know exactly who should play the lead
role, too...’
Now, you might be wondering why anyone wouldn’t love
that kind of superhero. But the thing to note here is that
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 Tara and Alex are only voicing their own opinions and
not responding to each other’s. So, there’s not much true
communication taking place.
Listen carefully
Conversations aren’t just about firing off one query after
another. They take more than asking a single question
before moving swiftly on to talk about yourself. What
matters is paying attention to a friend or family member’s
answers so you can respond in a connected way.
Listening sensitively and asking any additional questions
that might arise – as well as offering your own relevant
insights or experiences – tends to create meaningful
two-way conversations that benefit everyone.
Here’s an example of how Tara and Alex’s conversation
could have been more bonding for them both:
Tara: ‘Guess what? I heard they’re going to make a movie
based on my favourite superhero.’
Alex: ‘Really? That’s cool. Will it have humour?’
Tara: ‘Probably, since his superpower is that he can turn
anything into ice cream. Do you like comedy?’
Alex: ‘I love comedy! I wish they’d make more. But seems
like most new movies are about superheroes saving the
world from destruction. What do you think?’
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From there, it’s easy to imagine these two friends
continuing the conversation in a way that lets them
learn from each other and leaves them with a sense
that what they have to say matters.
Follow the signs
Reading the signals as you speak can guide you through
a dialogue. If someone opens up and seems keen to stick
to what you’ve asked about, keep on that track. But if they
clam up or change the subject, it’s better to move to a
more neutral topic.
There’s no need to take it personally if this happens.
Even when people know each other well, there might be
WORDS: PASCALE DUGUAY. ILLUSTRATIONS: VIRGINIA TARONI
some things they’re not ready to talk about. You can give
them the space they need – yet still offer support – simply
by following their lead.
Privately noticing what seems to be working well (or
could do with improvement) in others’ discussions can
also help hone your conversation skills.
Reap the rewards
When you pay attention to others and gently ask the right
questions, it’s more likely that people will look forward to
talking to you – you’ll also create lasting bonds, learn new
things and help everyone feel good, including yourself.
5
 SIDE BY SIDE
Working with a buddy could be the key to keeping focused
Scrolling social media, cuddling the cat, tidying the sock
drawer. Sometimes, distractions seem to be everywhere,
especially when you’re trying to focus on a difficult task.
So, it might seem illogical to add something – or someone
– else into the mix. But body doubling – a technique that
involves working alongside a companion, either virtually or
in person – can make it easier to stick with a task until it’s
complete. We look at how it works…
What does it mean?
Body doubling started as a way to help people with
attention deficit hyperactivity disorder (ADHD). Everyone
has trouble paying attention from time to time, but those
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who have ADHD might find it more challenging to sit still,
be organised and stay focused. This can make it a struggle
to start and finish tasks, but a companion can help by
providing a physical anchor.
The distracted person might also unknowingly mirror
their companion’s calming body language. ‘There’s
something about having someone sitting next to me while
I work that really helps me focus on what I need to do,’
says 16-year-old Cleo from Sussex, who has ADHD. ‘I really
struggle with focus and, when I have to revise or do my
homework alone in my bedroom, I get distracted easily.’
The technique, which is helpful for anyone who finds
it difficult to focus for extended periods of time, can make
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 it easier both to get started and to stay in the zone until
the job’s done.
How does it work?
There’s a scientific reason behind the effectiveness of
body doubling. American psychiatrist and neuroscientist
Professor Stephen Porges says that when people feel
unsettled or on guard, they find it harder to focus. His
research suggests that the calm presence of another
person activates the part of the central nervous system
that makes people feel safe and secure.
When someone’s in a risk-free social space, their heart
rate slows and they feel calmer, enabling them to pay
closer attention to what’s in front of them and to focus
on it for longer.
Why is it useful if you’re prone to procrastination?
Whether it’s maths homework, an end-of-year art project
or tidying your bedroom, some tasks can feel like they’re
impossible or too much. In this case, putting them off might
seem like the best option. Having a friend or family member
to pair up with can help curb the urge to procrastinate.
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The presence of a task partner might even mean chores
get ticked off the to-do list more quickly. So, decide on
something you want to achieve – maybe finishing an essay
or writing thank-you notes – set a realistic time frame in
which to complete it and then choose your body double.
And what does the body double get out of it?
Buddying up makes you accountable for someone else’s
time and means you’re involved in them achieving their
goals, too, whether that’s completing a park run or revising
WORDS: TRACEY DAVIES. ILLUSTRATIONS: VIRGINIA TARONI
for an English exam.
‘When I’m in the library working next to a friend, or
even working at the kitchen table by my sister, I find I can
concentrate a lot more easily as I don’t want to be seen as
slacking off,’ says Cleo. ‘I don’t want to let them down.’
Thinking of others in this way is motivating and
increases the likelihood of hanging in there, even when
the going gets tough. But it’s not all about a sense of duty.
Working alongside a friend or sibling builds strong bonds
of trust – and there aren’t many tasks that wouldn’t be
more fun to do alongside someone you care about. So,
pick a project, find a buddy and get going.
Pairing up
Once a good working relationship is under way, the benefits
of having a work buddy will begin to emerge, but there are
a few things to bear in mind before you make your decision

Choose wisely. Pick a partner who understands the importance

of the work or task in hand and not someone who’s likely to be
distracting. It could be a friend, family member or classmate.

Be open. Consider someone outside of your immediate friendship

group. Buddying up with a best friend can backfire when the
temptation to start chatting is strong.

Broaden out. Don’t be afraid to have more than one body double.
Having different buddies for different subjects can work well for
keeping the focus fresh.

Be consistent. It’s important to stick to the plan. Choose someone who

can commit to meeting regularly, ideally at the same time every week.

Stay positive. This is the key to success. Try to be upbeat about the
task in hand, as it can give you and your buddy a motivation boost.

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 YOU CAN WORK IT OUT
What to do when reassurance that things will resolve themselves isn’t enough
All kinds of things can cause feelings of anxiety. Perhaps
you’ve worried about long-awaited exam results, the many
twists and turns a friendship can take or how your life
will turn out in the future. You might even have plucked
up the courage to seek support from a friend, parent or
guardian, only for it to be met with a breezy reply such
as ‘Don’t worry, it’ll all work out in the end’.
Don’t worry, be happy…
It’s a response that can leave you feeling disheartened,
unheard and even more concerned than you were to
begin with. So why would someone say it?
It can be tempting to think it’s just conversation filler
– that the person listening doesn’t want to engage with
the problem you’re describing or simply doesn’t know
what else to say.
This might be the case, but it’s important to remember
that what sometimes sounds dismissive is usually meant
well. Parents and friends may be trying to instil confidence
in you. They probably want you to know that they believe
things will work out for you in the end.
They might also be aware that, while life can be rocky
and unpredictable, things do tend to turn out for the best.
Parents or guardians might be recalling their own past
worries and regretting how much time they spent fretting
about things that eventually turned out OK.
When you need a plan
Despite people’s best intentions, it can feel like an
unhelpful thing to hear. If those giving the advice are
looking back at their own worries with the benefit of
hindsight, they know how everything ended up. But when
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you’re dealing with what’s happening in the here and now,
being told that things ‘will work themselves out’ doesn’t
help you decide what to do or how to do it.
Of course, some anxieties are beyond anyone’s control.
In these instances, it makes more sense to accept that
you’ll just have to let things unfold. But there might be
other issues that you’d feel much better about if you had
a chance to talk them through. And in some cases it would
help to have a plan to weather the storm.
Talking it over
So, how can you reshape the conversation? Maybe begin
by framing the situation in a slightly different way (see
overleaf). Instead of focusing on how worried you are, try
phrasing things so it’s clear that what you’re looking for is
a chance to discuss the issue.
You could explain that going into detail about problems
helps you to see them through fresh eyes, find some
solutions or simply feel better.
It can be hard to reopen a chat that didn’t go so well
the first time, but you never know – a new approach might
reveal that friends have similar concerns or that parents
have faced the same issues in the past. They might be
able to make some helpful suggestions or ask questions
that help you feel clearer about your thoughts. If there’s
no one at home you can talk to, school counsellors are
always ready to listen.
It’s worth remembering, of course, that things do have
a habit of working themselves out in the end. If you want
to feel better in the meantime, though, it’s good to talk.
Turn the page for tips on talking about your worries
11
 Straight up
Choose language that steers the conversation towards a more helpful place, while
acknowledging the listener’s good intentions. Tailoring what you say to the specific
issue you’re grappling with can help. Try using the following three scenarios and
suggested scripts as a starting point, or write your own (see right)

1 You’re feeling anxious about how your life will turn out in the future. Previous
attempts to talk about it have ended with ‘It’ll all work itself out’, which made you worry
even more that you were being dramatic.

Try saying: ‘I was thinking about that conversation we had last week. I wanted to say thank
you for having faith in me and believing that things will work out. It was really kind of you to
try to reassure me, but I still have some worries about the future. I’d really like to go over it
with you again.’

2 You’re worrying about a new friend joining an existing friendship group, it’s nerve-
racking to see the group dynamic change and it already feels as though people don’t
gel like they used to.

Try saying: ‘I’ve been feeling nervous about my friendship group and how things are
changing since a new person joined. How do you think I can keep the group going strong?’

3 You’re feeling confused about what to do after you leave school. You’re not sure
whether to choose higher education, a job or an apprenticeship. It’s still a few years down
the line, but it’s playing on your mind.

Try saying: ‘I know it’s a long time away, but I’d really appreciate someone to talk to about
whether to move away from home and study when I’m older or to try and get a job. I’m
unsure about what’s right for me. Could I talk it through with you?’

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 When it’s important that a conversation goes well, it can help to
prepare your opening lines in advance. Try writing a few sentences of
your own script to use as a starting point
WORDS: LIZZIE BESTOW. ILLUSTRATIONS: SARA THIELKER

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 ONE-TRACK MIND
Focusing on a single task can make it easier to get things done

Do you ever check your social media feeds while doing the rules it must follow for the first task to turn on those
your homework? Perhaps you’ve tackled two tasks at once, needed for the second. This means a loss of productivity
in the hope of finishing both in the shortest time possible? as well as focus.
Multitasking is often seen as a sign of efficiency and can
make you feel as if you’re getting more done in fewer hours, Brain drain
but the evidence suggests otherwise. Robert says that the brain’s need to shift focus so often
Instead of providing a productivity boost, working on means performance suffers, unless the tasks are either
two or more tasks simultaneously actually slows down closely related to each other or completely different.
progress. It demands more energy and concentration ‘You can normally walk and talk at the same time
and can often feel overwhelming. because the tasks involve very different parts of the brain
and they almost don’t overlap in the mental processing
Double trouble resources that are needed,’ he says. ‘Walking is also an
But why is this the case? American neuroscientist Robert automated task (one that can be done largely without
Desimone is the director of the McGovern Institute at thinking) so there’s less competition in the brain.’
the Massachusetts Institute of Technology in the US and Imagine trying to read and have a conversation at the
researches the challenge of information overload. He says same time, though. This is much more difficult. The words
that multitasking usually means repeatedly swapping focus on the page are different from the words being spoken
from one task to another.
‘In general, people often fool themselves when they think
they can perform two or more independent tasks at the
same time,’ says Robert. ‘Rather than carrying out the tasks
simultaneously, they actually switch back and forth
between them, with processing time wasted whenever
they switch. In that sense, multitasking is a myth.’
So, what’s really going on in your head when you think
you’re focusing on two things at once? In reality, the brain
is constantly switching between tasks.
The first stage is goal shifting, where you decide to
move from one task to another, losing focus as a result.
The second is rule activation, where the brain turns off

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 aloud, but processing both uses the same resources in
the brain – the working memory and language processing
systems. Patting your head while rubbing your tummy is
notoriously tricky for the same reason.
Hello, unitasking
Research suggests it’s more productive to practise
unitasking – focusing exclusively on a single task until it’s
complete. It also involves planning your time, so jobs that
use similar parts of the brain follow on from each other.
Creating a detailed to-do list can help (see panel
right). As you jot down your duties for the day, sort similar
activities together under one heading. For example,
studying, research and reading would be in one category,
and composing emails and sending messages in another.
Bigger benefits
Finding time for studying as well as hobbies, sports and
keeping up with friends, can be challenging and it’s easy
to see the appeal of trying to tick off more than one item
at a time. But Robert says it’s important not to try to do
too much at once: ‘You won’t learn as much, and this could
affect your long-term educational goals. For example, it
requires many of the brain’s resources to filter out the
sound of a TV while you’re trying to read a book. Do your
brain a favour and just turn the TV off.’
Focusing on one task has many long-term benefits,
too. It can lead to better concentration and organisation,
sounder sleep, reduced anxiety and higher self-esteem.
If it sounds worth a go, start by asking yourself whether
you finished this article without doing anything else.
WORDS: MATTHEW BURGOS. ILLUSTRATION: JEN LEEM-BRUGGEN
What a to-do
Try the following unitasking tips
Create a to-do list. Put together similar
activities that require the same kind of skills
and aim to work on them in the same period
of time. But remember to focus on each
activity in turn, not all of them at once.
Set up a time per category. Make sure you
stick to one category before switching to
another set of activities.
Allow yourself to take short breaks. Even
a five-minute breather helps to keep the
brain functioning at its best.
Use the Pomodoro Technique (named after
the Italian tomato-shaped cooking timer)
to break up activities into chunks. The idea
is to work for 25 minutes without pause or
interruption, followed by a five-minute break.
Turn off notifications or switch off your
phone to avoid distractions. If you’re using
a computer, try not to open multiple tabs
unless they’re all needed for the task.
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 SALUTE THE SUN
Known as the sun salutation (its Sanskrit name is Surya Namaskar), this series of yoga poses
is believed to date back 3,500 years to ancient India. It was traditionally a spiritual ritual
used to honour the sun and was usually practised at either sunrise or sunset (or both!).
The sun salutation balances and energises the body, linking it with the breath and the
mind, and revitalises both the physical and spiritual self. It also warms, strengthens and
aligns the entire body, so it’s a great way to prepare for a yoga session (the sequence
featured in the very first issue of Teen Breathe) and it’s the ideal warm-up for bow pose,
which is coming up next issue. Have fun practising it in the morning when you wake up and
observe how it energises you for your day.

Here’s how to practise the sequence (continues overleaf):

1. Stand tall, holding your hands, palms together, in prayer pose at your heart’s centre.
Take a few deep breaths and focus on the self, your core, your inner sun.

2. On an inhale, circle your hands up above your head, reaching tall towards the sun.
Look up to the sky through your open arms.

3. As you exhale, flow your arms down in a circle around your body to rest on the outside
of each foot, with your fingers pointing forwards in line with your toes. If needed you
can bend your knees slightly. Let your head hang towards the floor like a rag doll.

4. Breathing in, straighten your legs and look forward, then step your left foot back
into a lunge.

5. Exhaling, step your right foot back to join the left, forming a straight line with your body,
known as plank pose (Phalakasana).

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 6. On an exhale, bend your knees and lower your whole body to the floor. Keep your
elbows tucked in near the body and palms flat on the floor, under the shoulders.
Breathing in, keep your palms on the floor and lift your chest upwards slightly
into cobra pose (Bhujangasana), opening your chest by drawing your shoulders

WORDS: DAWATTIE BASDEO. MAGNIFICENTMEMAGNIFICENTYOU.COM. ILLUSTRATIONS: SARA THIELKER

back – take a few breaths here.

7. Exhaling, tuck your toes under and push up into downward dog (Adho Mukha
Svanasana) pushing down into the floor through your hands and feet while
your hips pull upwards and backwards.

8. Breathing in, step your left foot forward between your hands, forming a lunge position.

9. Exhaling, bring your right foot forward to join the left, forming a forward fold.

10. Breathing in, slowly circle your hands up round your body, and lift yourself to a standing
tall position (your head comes up last). The hands join above the head in prayer position.

11. As you exhale, lower the hands to the heart centre and take a few deep breaths.
Then repeat the sequence, this time moving the right foot first into each lunge pose.
You can repeat the whole sequence as many times as you wish.

As with all physical activities, do not attempt the sequence if you have medical conditions
that may be aggravated. If in doubt, talk to your GP. Younger children should be supervised.

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 WHEN THE FUN STOPS
Jokes with friends provide lots of laughs, but what’s the best way
forward if a funny remark doesn’t go down well?
Joking around with someone can be fun when there’s
a shared history of stories, in-jokes and nicknames that all
come wrapped in a cosy blanket of familiarity. Sometimes,
however, what might be intended as gentle teasing can be
perceived quite differently.
If it happens a lot, it can feel painful, especially if the
person making the jokes knows they’ve caused hurt but,
instead of apologising, insists they were only joking. The
initial sting of the teasing worsens with the suggestion that
you can’t take a joke.
Thankfully, there are ways to tread the fine line between
laughing with someone and laughing at them.
Consider closeness
The level of familiarity is key. For teasing to feel appropriate
and inclusive, there needs to be a strong element of
affection between the people involved.
‘Healthy teasing should feel playful and light-hearted
for both the teaser and the teased,’ says UK-based teen
psychologist Angela Karanja. ‘When both sides know it’s
simply play and connection, a feeling of coherence and
understanding can be created.’
What makes some situations confusing is that while
teasing can be a mark of closeness, it can also feel
mocking and humiliating.
‘It can be difficult to distinguish between banter and
teasing,’ says West Midlands-based counsellor Hilary Sims.
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‘People may say they tease you because they like
you, and call this banter, but this is not always the
case. And, while we all want to belong, does teasing
someone equal acceptance?’
Context is important in assessing the level of closeness.
It might be one thing for a beloved sister to call you by
your childhood nickname of ‘Snoozy’ when you’re at home
with family, for instance, but quite another for a classmate
to bellow it across the playground at break time.
Different points of view
When making a joke, we naturally see the funny side of
it. But when caught up in the moment, it can be easy to
forget that the person on the receiving end might not see
it in the same way. ‘We don’t know what experiences other
people have had. Therefore, we don’t know how they might
interpret what’s being said,’ says Hilary.
Imagine a swimming party where one person doesn’t get
in the pool. Others might tease them for not joining in or
make jokes about them not being able to swim. But what
if that person sitting on the side is terrified of water?
Those doing the teasing might say they didn’t know
or were only messing around and having a bit of fun.
But it helps to bear in mind that people could have
their own private reasons for not seeing the funny side.
A useful reminder of this is the eggshell skull rule – an
ancient legal concept that’s still used today. It prevents
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a person from claiming they’re not at fault because they
didn’t know the someone could be wounded by their
actions. For example, this would be the case if a person
threw a ball at someone else whose skull was unusually
fragile. The ball-thrower would still be at fault for any
injuries, even if they weren’t aware of this fragility. By this
token, the best approach is to treat all people with care,
just in case they’re vulnerable in ways that aren’t obvious.
‘Before we crack a joke at someone else’s expense, we
need to look at how the joke could possibly be interpreted,’
says Hilary. ‘Even if we find it funny, it doesn’t mean that
everyone else will.’
Subject matters
The subject of the joke can also determine whether it feels
friendly or not. When teasing preys on others’ insecurities
or perceived differences, reveals private information or
breaks trust, then a line has been crossed.
In one sense, it doesn’t really matter what the motives
behind a joke were. ‘If something hurts, it hurts,’ says
Angela. ‘It’s important to understand the power of words
and to be generally mindful of others.’
But the eggshell skull rule doesn’t have to mean forever
walking on eggshells. It’s possible to cut out sarcasm and
negativity while still building a positive and playful rapport
with other people. As Angela says: ‘Good relationships can
be formed without putting others down.’
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Last laugh
How to move past the pain when
someone oversteps the mark
1. Be direct, but not too accusing. Try
saying something like: ‘You probably didn’t
intend to upset me, but I found what you
said quite hurtful.’
2. Wait for an apology. What’s important is that
the ‘teaser’ accepts they have, intentionally
or not, hurt someone else. Hopefully they’ll
acknowledge their mistake and apologise.
3. If they can’t recognise that they’ve said
something wrong, you could perhaps help
them see it from your perspective. This shows
you’re willing to accept that they might not have
intended to cause any hurt, and it will hopefully
prevent it from happening again.
4. If the teasing continues, seek support from a
WORDS: SARAH RODRIGUES. ILLUSTRATIONS: SARA THIELKER
trusted adult. Teachers and school counsellors
have lots of experience helping young people
deal with teasing and know how to recognise
bullying too.
5. If you’ve hurt someone with a joke, be upfront
with an apology even if you didn’t mean to
cause pain. Simply saying ‘I’m so sorry – I didn’t
mean to upset you and it won’t happen again’ is
a great way to make amends.
 S U B S C R I B E

B E I N S PI R ED • B E STRO N G • B E C U R I O U S • B E U PLI F TED

TEEN Breathe • Issue 37

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Words for wellbeing • From dusk ’til dawn • Bubble vision • Something out of nothing

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 WORDS FOR WELLBEING
How creative writing can cultivate calm
A racing mind full of worries makes it hard to focus on
anything else. Stress and anxiety might scupper sleep
and get in the way of enjoying life to the full. Even if
worries are small-scale they can still seem to take over,
leaving no space for more joyful feelings.
If this is happening day after day, it’s important to reach
out for support by telling a friend or trusted adult what’s
going on. In addition, spending quiet time alone can be a
useful way to calm the mind.
This is where creative writing can help. The physical act
of putting worries into words and committing them to the
page can enable you to process them, leave them behind
and hopefully find peace in their place. It isn’t always
easy to get started, though, so we’ve put together a few
exercises here, designed to help restore serenity.
Don’t worry if you struggle to find the perfect phrasing
or have thoughts like ‘This exercise isn’t working for me’.
Whatever comes to mind, write it down. There are no
rules. The exercises might lead you in different directions,
but it’s usually to somewhere good.
Use the following pages to get into the swing of it, then
keep a notebook handy to explore any future worries.

24
Be your own pen pal
Six soothing exercises that you can work through in order – or pick the ones that most appeal

1 Body check-in
Notice how your body feels. Are your muscles tense? Is your breathing quick? Do you feel agitated or fidgety?
Write down your physical sensations here. You could try using metaphors or similes to describe them. (After
doing some of the other exercises, you might want to repeat this one to see if anything feels different.)

2 Picturing peace
Imagine how your body might feel if it were in a calmer state. Would your breath be slower? Would you be
relaxing into a chair or sofa? Perhaps you might let out a gentle sigh or smile to yourself. Describe what these
changes would be and, as you write, pay attention to what happens to your body. Has anything changed from
the first exercise?

25
 3 Word association
What do you associate with feeling calm? Which people, places, scenarios, objects, foods or drinks
come to mind when you imagine being at ease? Draw yourself a mind map using coloured pens. Note
down your thoughts for different categories of your choice.
Write a short description of each person, place or thing, imagining yourself with that person or in that setting
as you do. Incorporate as many of the five senses as seems appropriate to make your writing vivid. Can you feel
any changes to your stress levels as you picture the things that bring you a sense of peace?
(If any of the objects, food or drinks are easy to get hold of, you could bring some of them into your writing
space while you complete the other exercises.)

26
 4 Writing race
In this exercise, you’ll ‘race’ against your thoughts. Pay attention to them and write them down as quickly as
possible. This can be a useful way to slow them down or appreciate why you might sometimes find it hard to keep
up. Can you get to a point where you can see where your thoughts are going and gently redirect them? Perhaps
your mind drifts on to other, more tranquil topics. Just keep writing down whatever comes to you.

27
 5 Harness happiness
A research study has found that writing about happy memories can reduce levels of stress
hormones after a traumatic event. Write a list of your top five happiest memories. They could
be events like a party or holiday, or just the smallest moments where you were having fun or
someone was kind to you. Choose one and write an expanded description of it, using as many
of the five senses as possible. This is a way to bring it back to life, to experience the happiness once
more and let stress melt away.

1
2
3
4
5

Use the space below to describe one of your memories in more detail

WORDS: KATE ORSON. ILLUSTRATIONS: SHUTTERSTOCK.COM

28
 6 Thought catching
At times of stress, worries often race by in a frenzy of anxiety. Thoughts might be about worst-case scenarios or
negative ideas about the self. In this exercise, imagine all these thoughts are floating around your head. Imagine,
too, that you have a big net. Catch each thought in turn and examine it. Remind yourself that it’s just a thought
– it doesn’t have to define your reality.
If the thoughts are about specific problems, try to complete the line ‘But it’s OK because…’ See if something
pops into your head. Often, the first response that occurs to you is instinctive, it might present a solution or
answer to something that’s been troubling you. For example: ‘I’m never going to get this essay finished on time,
but it’s OK because… my teacher knows I was ill last week and will understand.’ Or, ‘I’m so embarrassed about
messing my lines up in the rehersal for the school play today, but it’s OK because… tomorrow is another day and
it will all be forgotten.’

29
 ALL DRESSED UP…
…with nowhere to go? It can hurt when a friend cancels plans, but there are
plenty of ways to get over the disappointment and make the most of your day
You’ve put on your favourite top, spent ages styling your
hair and are finally all ready to go out. As you check that
you’ve got everything you need, your phone pings with
a message from the friend you’ve arranged to meet: ‘Sorry,
can’t make it after all.’
When someone cancels plans like this, it’s perfectly
understandable to be disappointed – particularly if it
happens at the last minute. You might have been excited
about going somewhere fun together, like the cinema or
your favourite coffee shop, or simply looking forward to
spending time with them.
It’s nothing personal
Sometimes, people have no choice but to cancel without
much notice. They might be feeling ill or suddenly need to
babysit a younger sibling, for example. However frustrating,
it just can’t be helped.
On other occasions, the reason might not seem quite
as pressing or your friend might not even give you an
explanation. If this is the case, remember that it’s about
the person cancelling, not you. Being let down like this
can give your self-esteem a knock, so it often helps to
understand why a friend might have cancelled, especially
when they don’t give a concrete reason.
30
Some people have difficulty sticking to commitments or
managing time. They might secretly find social situations
stressful or challenging.
If your friend is anxious about socialising, cancelling
might be their way of dealing with this worry. That doesn’t
mean they don’t want to spend time with you – it’s just that
their anxiety around meeting up can make it hard to go
through with plans.
It’s also worth remembering that some people also
struggle to say ‘no’ in the moment and find themselves
agreeing to things they don’t actually have the time or
energy for – possibly because they don’t want to hurt
other’s feelings.
Don’t get discouraged
Think about a time when you had to cancel. Perhaps
you’d agreed to an activity that you didn’t feel confident
in – for example, you accepted an invite to go ice-skating
with friends, even though you find it difficult to keep your
balance on the ice. Maybe you were worried about falling
over, so decided to drop out, or just didn’t have the energy
after a busy week to join in, however much you wanted to.
The important thing to remember is not to feel bad
about yourself if someone cancels. It’s highly unlikely to
31
32
 be because of something you’ve done. At the same time,
don’t feel you need to hide your disappointment.
How to be honest
It’s often hard to know how to reply to a last-minute ‘can’t-
make-it’ text. You don’t want to make a friend feel bad, but
brushing it off with a simple ‘No worries’ might imply that
you don’t mind and it’s OK to cancel without thinking.
It’s important to acknowledge your emotions and let
your friend know that you care about what’s happened,
especially if you suspect there’s a deeper reason behind
their no-show. And it’s good to suggest rearranging plans,
so you have something you can look forward to together.
A few gracious ways you could respond include:
WORDS: CAROLINE BUTTERWICK. ILLUSTRATIONS: KATIE SMITH
‘Thanks for letting me know. That’s a shame that
you can’t make it – I was really looking forward
to seeing you.’
‘Could we rearrange for another day? I appreciate
you can’t make it tonight but it’d be lovely to go
another time.’
‘I hope you’re OK. I was excited about going out but
understand if you can’t. If we could do something
another day, though, that’d be nice.’
When to draw the line
Although it’s best to give friends the benefit of the doubt
and understand that everyone cancels plans occasionally,
if the same person keeps doing this to you, it might be time
to reconsider the friendship.
Have they let you down a lot? Is it often hard to get them
to commit to things? Do you find yourself feeling regularly
upset by their behaviour? These can be signs that they
aren’t the most reliable person to be friends with.
If this is what you suspect, perhaps step back for a while
and instead focus on other friendships. If you can, arrange
to meet friends who make the effort to spend time with you
and whose company you enjoy.
Have a back-up plan
If you’re just about to head out and a friend suddenly
cancels, it’s natural to feel upset or hurt. But once the
news has sunk in, you can still enjoy yourself. Could you
arrange something impromptu? If other friends were meant
to come along, you might still be able to see them or do
something else together.
If it’s truly too late to make new plans, use this time to
do something you like. Maybe watch a favourite film, settle
down with a good book or, if you enjoy baking, have a go
at that cupcake recipe you’ve been meaning to try. What
about going for a relaxing walk in nature and enjoying the
sights and sounds around you?
Your original plans may not be possible, but that doesn’t
mean you can’t have a good time. Make the most of the
time you’ve been given back to focus on yourself. Doing
something you know you’ll enjoy won’t ever be a letdown.
33
 BUBBLE VISION
How an imaginary personal sphere can form
a perfect protective shield

Staying calm and resilient when facing life’s stresses and strains can be a challenge. Many
people start the day full of inner strength only to feel it draining away when confronted
with external pressures. These could be anything from receiving criticism to absorbing a
friend’s sadness or hearing an upsetting story on the news.
Feeling shaken by outside events or emotions is especially common for those who are
sensitive to the moods or energy of others, or who find maintaining boundaries difficult.
But scientific studies show that visualisation exercises are an effective way to increase
resilience. Picturing a comforting image leads to the release of the same mood-boosting
chemicals in the brain as the imagined scene would produce in real life.
One way of creating a sanctuary for yourself is to build an imaginary protective bubble.
Visualising this can generate a sense of safety and security that you can call on in any
potentially unsettling scenario.

1. Standing or sitting in an upright chair, 5. Take another deep breath in and, as

breathe in slowly to the count of three.
Then exhale gently to the count of five,
breathing out any worries or negative
thoughts and relaxing your muscles.
2. Feel the way your feet are rooted
to the ground and stretch your
arms up above your head, with
your palms facing upwards.
3. Keeping your arms stretched out
you inhale this time, visualise a radiant
golden light travelling up through your
feet from deep in the ground beneath
and filling your whole body.
6. As you exhale, imagine your breath
billowing out and filling the bubble
with this powerful golden light to
form a force field around you.
7. Observe how any negative energy
WORDS: CHLOE RHODES. ILLUSTRATION: KRISTINA BUCKLEY

to each side, lower your hands
slowly and visualise a shimmering
bubble flowing out around you
from the tips of your fingers.
8. Notice how secure you feel in this
4. Lower your arms until they come to
rest against your body, sending the
edges of the bubble downwards in
your mind until it’s beneath the soles
of your feet, where it’s then sealed.
that heads towards you from outside
just gently bounces off the smooth,
reflective surface of the bubble.
protective dome and know that,
whatever comes your way, you’re
safe inside. With regular practice
of the visualisation, this sense of
security can become second nature.

34
35
 SOMETHING OUT OF NOTHING
With a bit of imagination, a little money can go a long way. Follow these thrifty
tips and you might just find your piggy bank – and your life – is filled to the brim

From the latest snacks lining the supermarket shelves to
whatever’s trending in fashion and tech, the world can
seem full of shiny new things competing for your attention
– and cash. Although it’s good to be in the know and try
new things, by thinking differently about money and using
your imagination, you can improve your finances while
helping others at the same time.
The truth is, money is a tool that can do so much good
in the world. Learning to think about it creatively can be
powerful. Coming up with ways to raise even a tiny amount
of money for a charity that interests you can make a
positive difference in the lives of others.
And squirrelling money away for something special like
an outing or trip with a loved one helps you build a bank of
positive things to look forward to and happy memories to
look back on fondly.
According to Louise Hill, finance expert and founder of
the money-saving app for children GoHenry, the amount
you save doesn’t matter: ‘It can be 5p or £5 but having
your own pot of money and learning how to budget, save
and spend it responsibly now can make such a difference
to the way you feel about money in the future.’
Need ideas? See opposite for some thrifty suggestions

36
 Make and spend
1 One way to save is to think about the things you
regularly spend money on and see if you can create a DIY
version. Scour the kitchen cupboards and offer to make
a week’s worth of school snacks from scratch rather than
buying treats from the shops.
Look through cookery books or try our home-made
snacks (see page 40), including no-bake chocolate
coconut energy balls. You could even make crackers
from grated leftover vegetables like parsnip and carrot or,
alternatively, slice them for some tasty oven-baked crisps.

Go vintage
2 The kitchen’s not the only place you can cut corners.
Next time you clear out your wardrobe, take a close look
at those items you no longer want, like or need. Are there
a few that are good enough to sell? If so, ask a parent or
older sibling who has an online store whether they’d be
happy to include some of your things on their site.
If you have lots of items you’re ready to part with, ask
whether your school or local community centre has any
upcoming tabletop sales. These can be a great way to
earn extra cash as well as ensuring pre-loved clothes get
another lease of life in someone else’s wardrobe.
And when it comes to buying clothes for yourself, try
popping into vintage and charity shops instead of buying
new. It’s great for the planet and your piggy bank.

Turn over for more tips on making your money work harder

37
 Three jars
3 Having your own money to spend on a treat at the
weekend or raising funds for something you believe in
provides an enormous sense of satisfaction – especially
when you can see the pounds piling up in front of you.
A simple way to save is to separate pocket money or any
money you earn or raise into three jars labelled spend, save
and give. You’ll be amazed at how the amounts add up over
time if you stick to your plan.

Make it new
4 Set yourself a challenge to make something new from
the recycling pile before it gets taken away every week.
It could be turning an interesting-looking can into a pen
holder, planting some kitchen herbs in spare yoghurt pots
or getting out the environmentally friendly spray paint to
upcycle an old box into a place for storing treasures.
Whatever you choose to do, it’s a creative way of
making you realise just how much gets thrown away and
how rewarding it feels to refashion a discarded item into
something you might otherwise have forked out for.

38
 Vision board
5 Learning to value money for the good it can do is a
key step in building a healthy relationship with it. What if
you could forge a future where working towards a goal that
gives you a real sense of purpose was just as important as
how much you earn? Well, you can.
You may want to spend a few minutes sitting still
and thinking about your motivation before you begin.
Get hold of a canvas or large blank sheet of paper, some
scissors and glue. Grab a pile of old magazines, put on your
favourite music and spend a few hours making a vision
board focusing on how you could use money in ways that
would make a positive difference.
WORDS: YVONNE GAVAN. ILLUSTRATIONS: TONWEN JONES

Managing money is exciting, but for many it can be a worry. If you’re concerned about your own or your family’s
finances, or feel you’ve got into a situation where you owe people money and are under pressure to pay it back, talk to a
trusted adult, such as a parent or school counsellor. Help can also be found at childrenssociety.org.uk and childline.org.uk

39
 ENERGY ON THE GO
Snack bars are a great option for filling up when you’re out and about, but the
shop-bought kind can be expensive. If you want to save money (see page 36 for
how to make something out of nothing) or if you like the idea of knowing exactly
what’s in the food you eat, try these tasty homemade options

Peanut butter granola bars

It’s hard to beat the combined deliciousness of peanuts
and chocolate in these bars. Also an ideal energy boost,
opt for maple syrup and dark chocolate chips for a tasty
vegan option.

Makes 10-12 bars

100g natural peanut butter

65g honey (or maple syrup if you prefer)
2 tbsp coconut oil
300g rolled oats
½ tsp salt
125g chopped raw almonds

WORDS: CHLOE RHODES. PHOTOS: (THIS PAGE AND OVERLEAF) SHUTTERSTOCK.COM – APPROXIMATION ONLY.
50g chocolate chips

Method
1. Line a square baking tin with parchment paper, using
enough to leave some overhang on each side.
2. Stir the peanut butter, honey and coconut oil together
in a medium-sized saucepan. Cook over a medium heat,
stirring occasionally, until it starts to simmer. Then keep on
the heat for 1 minute, stirring constantly, so it doesn’t burn.
3. Remove from the heat and stir in the oats, salt and
almonds until well mixed.
4. Leave to cool (you can put the mixture in the fridge
to speed things up).
5. Once cool, stir in 30g of the chocolate chips, saving
(OPPOSITE PAGE) SHANNON LEPARSKI

the rest to put on top.

6. Pour the mixture into your lined baking tin and press it
evenly into the bottom, using your hands to flatten it out.
7. Sprinkle the remaining chocolate chips on top, cover
and refrigerate for about an hour.
8. Once chilled, use the overhanging parchment paper
to lift the mixture out of the tin, then cut into bars. They’ll
keep in a sealed container for up to five days.

40
Superfood snack bars
These are so yummy – they taste like gooey granola. Super-easy
to make, they keep well, so you can grab them for a satisfying
snack anytime. They’re also filled with fibre and protein.

Makes 8 bars

10-12 medjool dates

65g goji berries
150g raw almonds
65g pumpkin seeds
3 tbsp hemp seeds
2 tbsp ground flaxseed
2½ tsp ground cinnamon
¼ tsp salt
Vegan chocolate chips (optional)

Method
1. Soak the medjool dates and goji berries in hot water for 10 minutes
to soften. Drain and set aside.
2. Combine the almonds and pumpkin seeds in a food processor and
blend into a crumbly flour. No worries if there are some bigger chunks.
3. Tip in the hemp seeds, ground flaxseed, cinnamon and sea salt and
blend until well combined. Add the soaked dates and goji berries and
keep blending until it forms a sticky, thick dough.
4. Line a square baking tin with parchment paper, leaving some overhang
on each side. Transfer the dough to the tin and press it in with your hands.
It helps if your hands are wet, because the dough is very sticky.
5. Refrigerate for 20-30 minutes to set.
6. Use the edges of the parchment paper to lift the bars out of the
tin and onto a cutting board, then slice into bars. Transfer to an airtight
container and store in the fridge for up to two weeks.

Superfood snack bars is an edited extract from The Plant-Based Cookbook

for Women by Shannon Leparski, published by Blue Star Press.
 HEADING
standfirst
standfirst

Body

Cherry pistachio (or pretzel) bars

These bars are tasty and wonderfully sticky. The
dates are essential for their amazing ability to
bind everything together. They’re easy to adapt
too - the pistachios can be replaced with crushed
pretzels and puffed rice is a great alternative for
the almonds.

Makes 12 bars

100g pitted dates

150g dried cherries
150g pistachios (or salted pretzels)
120g raw almonds (or puffed rice)
½ tsp salt (leave out if using pretzels)

Method
1. Soak the dates in warm water for an hour.
2. Blitz the dates in a blender or food processor
until they’re in small chunks, around the size of
the nail on your little finger.
3. Add the rest of the ingredients to the blender or
processor and whizz until well combined.
4. Line a square baking tin with parchment paper,
leaving some overhang on each side.
5. Tip the mixture into the tin and press it down so
it’s packed in tight. Use your hands to flatten it out.
6. Put into the freezer for 15 minutes, taking care to
keep the tin level.
7. Remove from the freezer and use the parchment
paper overhang to lift the hardened mixture out of
the tin. Cut into bars and store in a sealed container
in the fridge for up to two weeks.

42
Cocoa and coconut energy balls

Perfect for those moments when you just need

a mouthful of goodness to keep you going, these
little orbs of deliciousness are packed with flavour
and full of nutritious ingredients.

Makes 15-20 energy balls

15-20 pitted medjool dates

250g raw almonds
50g unsweetened cocoa powder
½ tsp vanilla extract
Pinch of salt
250g desiccated coconut

Method
1. Blitz the dates and almonds in a blender or food processor
until finely ground. (Stop while you can still see flecks of almond.
If you keep whizzing for too long, you’ll get more of an almond
butter and the balls won’t hold their shape as well.)
2. Transfer the mixture into a bowl and stir in the cocoa powder,
vanilla extract and salt.
3. Add 200g of the desiccated coconut (setting aside the rest
for decoration) and mix well.
4. Using a teaspoon, scoop out a spoonful of the mixture into
the palm of your hand and shape it into a ball, then roll it in the
remaining coconut.
5. Repeat until you’ve used all the mixture. You should have
15-20 balls, but you can make them as big or small as you like.
Place on a plate or baking tray that will fit in the fridge.
6. You can tuck into these scrumptious spheres straight away
but if you’re planning to take them with you as a snack, it’s best
to put them in the fridge for an hour or two to help them keep
their shape. Transfer to a sealed container and they’ll stay fresh
in the fridge for up to two weeks.

43
 FROM DUSK ’TIL DAWN
Top spots around the world where it’s possible to
explore after dark – and even spend the night

Ever watched any of the Night at the Museum movies? If so, you’ll know that
all sorts of adventures can happen in educational settings after sundown.
Although you probably won’t encounter a dinosaur skeleton that’s come to
life or have a chat with aviator Amelia Earhart, plenty of places stay open in
the evening and promise many memorable experiences. Here’s a round-up
of sites when the fun continues as night falls.

44
 California Academy of Sciences,
1 San Francisco, US
This awe-inspiring museum in Golden Gate Park hosts
regular Penguins+Pajamas Sleepovers. As the name
suggests, pack your PJs, grab a sleeping bag and spend
a night under the same roof as a colony of African
penguins. You can explore a lush rainforest full of free-
flying birds and exotic reptiles before lights-out. There’s
also a planetarium that’s truly out of this world.
British Museum, London, UK
2 If you’re fascinated by pharaohs, mesmerised by
mummies or left lost for words by hieroglyphics, then
a night in the British Museum will be a history lesson
you’ll never forget. Archaeologists and storytellers will
transport you back in time before you settle down to
kip in the Egyptian and Assyrian galleries. You’ll need
to rest after re-enactments, crafts, music and dance
– all overseen by the colossal granite image of pharaoh
Ramses II, the ruler of rulers.
The Colosseum, Rome, Italy
3 Rome’s ancient amphitheatre, the largest of its
kind in the world and once the setting of gory gladiator
battles, is all the more atmospheric if you visit in the
evening. Tours take place when the moon is shining
above, with guides sharing stories of brutal swordsmen
who often entertained more than 50,000 spectators.
To imagine the roar of the crowd as you walk along
the underground passages, where animals awaited
their fate, is eerie but enlightening. Standing in the
arena is exhilarating, too.
Ripley’s Aquarium of Canada, Toronto, Canada
4 Ever wondered how sweet your dreams would be
while sleeping in an aquarium’s shark tunnel that holds
around 2.9 million litres of water? You can find out during
an Overnight Reef Adventure. Green sawfish, sand tiger
sharks, Queensland groupers and green sea turtles will be
your companions for the night – and it’s possible to get
up close to the stingrays at Ray Bay. Don’t forget to visit
Rainbow Reef, home to a kaleidoscope of colourful fish.
HMS Belfast, London, UK
5 Moored on the River Thames, HMS Belfast is a
museum warship that was used by the UK’s Royal Navy
during World War Two. Those who climb on board can
explore nine fascinating decks and visit the engine room,
the galley, where meals were cooked for 950 people, and
the ship’s sick bay. You can even take the helm and sit in
45
 the captain’s chair. Book the Kip on a Ship experience and
you’ll sleep below deck in a real sailor’s bunk.
Musée d’Orsay, Paris, France
6 On the Left Bank of the River Seine, this gallery is
situated in a former railway station and is internationally
famous for its remarkable collection of impressionist art.
Works by Manet, Monet and Renoir hang on the walls,
as well as Van Gogh’s captivating Starry Night Over the
Rhône – complete with the artist’s interpretation of the
Great Bear constellation. It’s usually open until 9.45pm
on Thursday evenings, so stick around to see the replica
of Degas’ bronze sculpture Little Dancer Aged Fourteen,
complete with tulle tutu.
7 Kennedy Space Center Visitor Complex,
Florida, US
There’s no place on Earth quite like the Kennedy Space
Center, especially if you dream of being an astronaut.
Youth groups and visitors making private bookings can
have after-hours access to enjoy hands-on challenges,
go on a scavenger hunt and watch a 3D movie in an Imax
theatre. All topped off with a Q&A session with a former
Nasa astronaut who’s actually travelled into space. What’s
46
more, you get to sleep either underneath a 110m-long
Saturn V moon rocket or beside the space shuttle Atlantis.
The Real Mary King’s Close, Edinburgh, UK
8 Only the brave should step down into the warren of
underground alleyways near the Royal Mile in Scotland’s
capital city, especially after dark. The mesmerising and
maze-like museum here – in preserved and somewhat
spooky 17th-century streets – is shrouded in mystery. On
an evening guided tour you’ll encounter some previous
residents, including the plague doctor, as they’re brought
back to life. Fun for all the family, it’s a great way to learn
WORDS: LORNA COWAN. ILLUSTRATIONS: GRACE RUSSELL
about Edinburgh’s hidden history.
National Zoo & Aquarium, Canberra, Australia
9 The zoo in Australia’s capital city is a great after-dark
destination. Here, you can embark on a Wild Night
ZooVenture in an all-terrain buggy and encounter dingos,
meerkats and Tasmanian devils. There’s also the zoo’s
Jamala Wildlife Lodge (expensive but exciting), where you
can spend the night in a treehouse. If you’re ever lucky
enough to do so, you might be surprised by a head
stretching up to your balcony. But don’t worry – it’s only
Skye, the zoo’s cheeky and inquisitive giraffe, saying hello!
 MISSED AN ISSUE?
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TEEN Breathe • Issue 34

TEEN Breathe • Issue 33

TEEN Breathe TEEN Breathe TEEN Breathe TEEN Breathe

On the same page • Sweet sensation • Food for thought • Art of apology • Be more dog Here comes the sun • On the spur of the moment • Careless whisper • Sit with it Freedom to wander • Celebrate summer • Grow your own pet • No need for excuses Motivation nation • All the world’s a stage • Are we there yet? • Magic numbers
The ultimate power nap • Let’s talk tics • Goodwill hunting • Tessellated treasures Too much of a good thing? • Shine bright • Play to your strengths • Brave new workout Take the stress out of studying • Ideal chit chat • Dress to express • Only connect There’s no such thing as normal • Mythologise your life • Pause before sharing

B E I N S PI R ED • B E STRO N G • B E C U R I O U S • B E U PLI F TED B E I N S PI R ED • B E STRO N G • B E C U R I O U S • B E U PLI F TED B E I N S PI R ED • B E STRO N G • B E C U R I O U S • B E U PLI F TED B E I N S PI R ED • B E STRO N G • B E C U R I O U S • B E U PLI F TED

TEEN Breathe TEEN Breathe TEEN Breathe TEEN Breathe

Silver linings • In your best interest • Beyond words • Rumination game • Feeling stuck? In the picture • Nice to meet you • It’s OK to say no • Lost for words • Exit stage left Presenting… you • Attitude of gratitude • The power of togetherness • Under pressure Pockets of tranquility • Second that emotion • Keep the peace • Cool and collected
Go with the flow • Back to the future • A question of trust • Seeds of celebration Find your way forward • Big-day butterflies? • Naturally inspired • Incognito mode Finding your wolf pack • See the way • Cyberbullying… and how to block it • Picture this As you like it • Mini marvels • Double, double, toil and trouble • Judgment call

B E I N S PI R ED • B E STRO N G • B E C U R I O U S • B E U PLI F TED B E I N S PI R ED • B E STRO N G • B E C U R I O U S • B E U PLI F TED B E I N S PI R ED • B E STRO N G • B E C U R I O U S • B E U PLI F TED B E I N S PI R ED • B E STRO N G • B E C U R I O U S • B E U PLI F TED

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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

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 SEW HAPPY
Discover why fans of creative needlecraft believe
the best things in life are quilted

Quilting is enjoying a renaissance. No longer regarded as
something only great-grandparents used to do, people of
all ages are now trying their hand at the needlework trend
– and they’re loving every minute of it. The pastime that
had its heyday hundreds of years ago is proving popular
both in the home and in fashion, with creations including
unique bedding and quirky clothes.
Wendy Chow is an Australian quilter, designer and
pattern writer based in New York City in the US. She’s also
the founder of online shop and inspiration source The
Weekend Quilter and author of Urban Quilting.
Wendy believes social media platforms have helped
modernise the craft. ‘Year after year, more quilters around
the world join in the conversation, telling their own stories
through their work,’ she says. ‘Thanks to the likes of
Instagram, Pinterest and TikTok, we can see people are
pushing the boundaries and changing the aesthetics of
quilting. This is inspiring a new generation.’
Early vision
Wendy’s passion for patterned designs started in her
parents’ dining room. ‘My sister used to spend her spare
time there, creating quilts for friends and family,’ she
recalls. ‘Touching all the beautiful fabrics and watching the
process unfold sparked my interest.’
The craft has humble beginnings. Traditionally, women
would gather worn-out clothing and other textiles that
were no longer useful in their original form to create

48
 Wendy at work on one of her creations
a patchwork spread to keep themselves and their loved
ones warm. Today, people are still sewing bedspreads
and throws, but fashion designers are also parading
quilted coats and skirts on the catwalks.
WORDS: LORNA COWAN. PHOTOS: WENDY CHOW
Much of the recent appeal is down to the fact that fabric
scraps and odd bits of material can be recycled. A denim
jacket that no longer fits can be cut up and transformed
into a cushion cover, for example. A much-loved baby
blanket that’s seen better days can be given a new lease
of life and made into a tote bag. Ask any quilter about their
creations and you’ll often hear a sentimental story.
Being sustainable in quilting is more than using recycled
fabric, though. ‘I’m being more mindful of my studio habits
and making small changes to help the environment by
buying less online to reduce accumulation of waste and
carbon emissions through delivery services,’ says Wendy.
‘I’m also unplugging my sewing machine and other
electronics when they’re not in use and I’m donating
smaller fabric scraps to my local school.’
Grand designs
It’s worth noting that the process of hand-quilting
layers of fabric together, one block or pattern next to
another, is something that can’t be rushed. It requires
skill and care in every stitch. Items are made with love
– another reason why the craft is so special.
The thought that goes into each design is another
reason that quilting is considered an art form. ‘I gather
49
 Work in progress
inspiration from everywhere,’ says Wendy. ‘My designs
are derived from nature, urbanscapes, architecture and
interior design. I also like to take traditional quilt blocks
and give them a modern spin to make them more relevant
for homes today. I draw the connection between the past
and present.’
The repetitiveness of the craft can also be soothing. ‘It
allows me to gather my thoughts,’ says Wendy. It also offers
50
the opportunity to meet and befriend like-minded people,
both locally and internationally, making it a great way to
ease stress while gaining a sense of accomplishment.
‘That’s one of the things I love about the craft,’ says Wendy,
‘connecting and learning from each other.’
If you like the idea of of creating something truly unique,
read on for Wendy’s quilting tips
Getting started
Wendy’s top tips for beginners

1. You don’t need all the bells and whistles to have

a go at quilting. If you have someone in your household
or a relative or friend who sews, they’re likely to own
most of the tools and materials – you could borrow
or maybe even keep them if they’re not being used.

2. As you begin your quilting journey, there’s certain

equipment you’ll need access to, including a basic sewing
machine, a large cutting mat, a rotary cutter, seam ripper,
thread, fabric scissors, iron, pins and a large quilting ruler
(15x60cm). For fabrics, ask around to see if anyone has any
scraps. Alternatively, have a look through the clearance
section of a haberdashery or textiles shop.

3. Start with small and simple projects, such as a lap

quilt, wall hanging or mini-quilt. Working on something
small makes the craft more approachable and allows
you to practise each step of the process. It’s also a great
way to discover whether you enjoy the craft before
investing more time and money in it.
Fabric squares arranged by colour
4. The internet is a great source of guidance and advice.
You’ll find plenty of free online resources, including quilt
patterns and classes, that will teach you everything
you need to know to get started.

gin…
Before you be
mind
Things to keep in
ng
ing your iron, cutti
Take care when us th at ’s sharp.
ything else
device, pins and an su re to
r siblings, be
If you have younge
t of their reach.
keep your tools ou

Follow Wendy on Instagram @the.weekendquilter or

on Pinterest at theweekendquilter. You can also listen
to Wendy by tuning in to the Quilt Buzz podcast at
quiltbuzzpodcast.com
51
 THE WONDER OF WORMS
Beneath the surface – and sometimes above – earthworms are busy
doing brilliant things for the soil… and the planet
It might be a little icky to think about earthworms in
relation to food, but these wiggly creatures are the
key to healthy, thriving soil that helps to grow almost
everything you eat.
You’ll find earthworms in gardens, parks, on farmland
and even in trees. Dig down into your nearest patch of
soil and you should be able to unearth between five
and eight different species.
Colourful crawlies
‘There are a total of 29 different types of earthworm in
the UK,’ says Emma Sherlock, senior curator for free-living
worms at the Natural History Museum in London and chair
of the Earthworm Society of Great Britain and Northern
Ireland. ‘They can be all sorts of colours – green, pink, grey,
blue, deep red, black-headed, stripey or mottled – but they
all bring huge benefits.’
Great and small
Some worms are so small you’d need a microscope to see
them. But others, such as the giant Gippsland earthworm
in Australia, can reach up to three metres in length! The
52
four types you’re most likely to find include deep-
burrowing (anecic) earthworms, which make permanent
tunnels in the soil. You might spot these by the curly
worm casts (or poop) at the burrow entrance.
A little higher up are shallow-burrowing (endogeic)
worms that come in many colours. At the top, surface-
dwelling (epigeic) worms feed on leaf litter. If you have a
compost bin, you might also see bright red compost worms
(sometimes called tiger worms because of their stripes).
Workers for the world
In a 4,000 sq-metre area, these ecosystem engineers
can break up to 50 tonnes of soil. And, across the world,
there are at least 2,000 different species of earthworm
working like miniature combine harvesters to mulch
organic matter into bite-size pieces, which allows bacteria
and fungi to feed on it. This is then released as vital
nutrients back into the soil in a form that plants, including
food crops, can take up and flourish on.
‘Earthworm burrows aerate the soil, allowing oxygen to
enter but also allowing for drainage, which helps reduce
flooding,’ says Emma. ‘And earthworms are themselves a
53
 vital food source for many native birds, moles, badgers,
foxes, amphibians and even other worms, such as leeches.’
Get a wiggle on
Want more worms in your garden? The good news is they
like it messy. ‘Avoid over-digging and tidying,’ suggests
Emma. ‘Leave some grass mowings on the lawn or allow
logs to sit on the surface and slowly rot. Some of our rarer
and smaller species find refuge under the bark of logs.
Better still, make a compost heap.’
It’s worth remembering that earthworms like it dark and
damp. ‘Earthworms breathe through their skin, so they
don’t have lungs like us,’ says Emma. ‘Oxygen diffuses
through their body wall, but to enable that to happen they
always need to stay moist. That’s why they can die if they
get stranded out on a pavement in the sun – they dry out.’
So, if you’re lucky enough to have some green space,
what’s the secret to worming your way into their affections?
‘The key is to have varied habitats in your garden. Ideally,
a pond for earthworm species that like more waterlogged
54
soils, plant pots for refuge, some grassed areas and
WORDS: ALICE WHITEHEAD. ILLUSTRATIONS: LOU BAKER SMITH. PHOTOS: SHUTTERSTOCK.COM
borders, but also some trees,’ says Emma. ‘Some worms
will climb up tree notches.’
One of the best ways to help worms is to get up close
so you can observe and record them. You could do this by
making a simple desktop wormery (see panel, opposite)
or by joining one of the many activities that take place on
21 October each year for World Earthworm Day.
‘We’re desperate to get more records of how our
different earthworm species are faring,’ says Emma.
‘A lot of our species maps are still pretty bare, so if you
notice your local area is lacking data, please get involved
and help us do something to protect our beautiful and
beneficial earthworms.’
Find out more at earthwormsoc.org.uk or watch
Emma’s video for the National History Museum
at nhm.ac.uk/discover/
earthworm-heroes.html
Can of worms
Create an indoor habitat that catches worms in action

1. Carefully cut the neck off a large plastic bottle and make
small holes in the bottom for drainage.

2. Layer it with moist sand, peat-free compost or leaves.

3. Dig up some worms (or search the internet for an online

supplier who will send them by post) and drop a handful into the
top of your bottle.

4. Cover them with 8cm of ‘worm food’ such as fruit and veg
peelings, used teabags, eggshells or coffee grounds.

5. Lay a piece of fabric over the top, secure with an elastic

band and keep your wormery somewhere dark and warm.

6. Watch and wait. After a week you should be able to see the
worms go to work, turning your waste into wonderful compost.

Reminder: Please release them back into a compost heap, park

or garden when you’ve finished having fun watching worms.

55
 SECRETS OF THE SEABED
The recently discovered wreck of a famous lost ship is a reminder
of the incredible treasures lurking deep down on the ocean floor

After more than 100 years lying at the bottom of the
Weddell Sea in Antarctica, Endurance, pioneering explorer
Ernest Shackleton’s doomed vessel, was finally found by
marine scientists in March 2022.
The ship sank in 1915 after it was squashed by sea ice
but, thankfully, Shackleton and his crew were able to make
a daring escape in just a few small boats before trekking
on foot across the frozen water.
Nearly 107 years later, British polar geographer John
Sears led a group of marine experts on a South African
icebreaker through sea ice and -18°C blizzards to locate
the shipwreck. Using remotely operated submersibles with
mounted cameras, the crew searched for more than two
weeks before discovering what was left of Endurance.
Thanks to cutting-edge equipment, the team could
see that the vessel had been incredibly well-preserved
by the cold Antarctic water. Standing upright on the
seabed, the wooden hull remained intact and the team’s
cameras were able to record footage of crockery, boots
and other artefacts on board. Even the ship’s famous
name was still clearly visible at the stern.
Recovery technology has made it possible to unearth
and preserve shipwrecks like never before (see opposite
and overleaf), yet nearly 80% of the world’s waters have
still not been explored, mapped or even seen by humans.
Perhaps this explains the ongoing fascination with
mysteries of the deep and stories of sunken treasures
brought back from the ocean floor.

56
What lies beneath
Dive into the history of six astonishing deep-sea discoveries

SS Central America
1 In 1857, this side-wheel steamship sank during a hurricane
while carrying more than 500 passengers from Panama to
New York. Only 150 survived. Many were returning to the east
coast after finding their fortunes in the gold rush. Its wreck
was first located in 1988.
The ship had also been transporting an estimated 13,600kg of
gold, most of it on behalf of several financial institutions in New
York – as well as a more personal kind of treasure: photographs.
The images, printed on metal plates, were remarkably well-
preserved after more than a century under the sea. Eerily,
they put faces to the names of those who lost their lives.

San José
2 Following a brutal battle with the British navy, this
62-cannon galleon sank off the coast of Colombia in June 1708.
It took with it nearly 600 people and gold, silver and precious
jewels from Peru and Bolivia, worth about $17billion in today’s
terms. That treasure was bound for King Philip V of Spain.
The wreck of the San José was found in the early 1980s,
but disputes over who the riches belong to mean that the
haul remains on the seabed.

57
 Antikythera
3 In 1900, local divers searching for natural sponges in
the waters off the Greek island of Antikythera stumbled
upon the wreck of a huge ancient vessel. Marble statues,
jewellery, pottery and furniture dating back to the fourth
century BCE were recovered from the ship.
As well as revealing this priceless trove, the wreck at
Antikythera has taught historians all about shipbuilding,
trade, science and art in ancient Greece. They even found
the earliest known computer – a machine now referred to
as the Antikythera mechanism, which was used to predict
eclipses and the positions of stars.

Mary Rose
4 Now on display in Portsmouth, UK, this magnificent
Tudor vessel was King Henry VIII of England’s favourite
ship. The Mary Rose sank during battle in 1545 and lay on
the ocean floor for more than 500 years before one of the
most complicated and expensive sea salvage operations
of all time raised the wreck in 1982.
Visitors can see the historic warship in a specially built,
temperature-controlled museum, along with weapons,
sailing equipment, musical instruments and everyday
objects used by the crew.

58
 5 RMS Titanic
Probably the most famous shipwreck of all, the
doomed passenger liner sank in 1912 on its first voyage.
Of the estimated 2,224 people on board, more than 1,500
lost their lives in the North Atlantic ocean after the ship
struck an iceberg.
Among the passengers were some of the wealthiest
people in the world, as well as working-class emigrants
leaving behind their families in Britain and Ireland in search
of a better life in the US.
Items retrieved from the wreck include letters, crockery,
a pair of delicate lace gloves and even the violin that was
played by band leader Wallace Henry Hartley as the ship
went down.

6 Queen Anne’s Revenge

Originally a French slave ship called La Concorde,
WORDS: POPPY O’NEILL. ILLUSTRATIONS: DORIEN BROUWERS

this 300-person vessel was captured and renamed by

notorious pirate Blackbeard in 1717 after it had transported
more than 400 enslaved African people to the Caribbean.
Using the Queen Anne’s Revenge, Blackbeard and his
crew terrorised ships for months in the waters around the
Lesser Antilles, Caribbean and Dominican Republic. They
abandoned the ship off the coast of North Carolina in 1718.
Although Blackbeard made sure to take much of the
treasure with him, archaeologists have recovered a wealth
of artefacts from the wreck, which was discovered in 1996.
Medical instruments, weapons, everyday objects and gold
dust gave an insight into the life of an 18th-century pirate.

59
 FOREST OF DREAMS
Why the ancient tradition of tying wishes to trees is evergreen
For hundreds of years – and in many cultures around the
world – people have offered up their hopes, prayers and
wishes to trees. With their roots firmly in the earth and
their branches rising to the heavens, trees are seen as
an eternal symbol of life, wisdom, resilience and longevity.
These leafy sentinels are regarded by some as deities
of the natural realm and a divine source of inspiration,
with the potential to make wishes come true.
Tie a yellow ribbon
In parts of Scotland, England and the island of Ireland,
species including hawthorn, oak and ash were thought
to have magical qualities. Though it dates to pre-Christian
times, the tradition of leaving offerings as tributes to a
loved one, or in the hope of having a prayer heard or
a wish granted, is still going strong.
Offerings can take the form of flowers, ribbons, prayer
beads, notes and strips of cloth known as clooties. These
clootie trees are often found growing beside holy wells,
such as the Hill of Tara in County Meath, in the Republic
of Ireland, and the Madron wishing well in Cornwall,
England. There are also wishing trees at sacred neolithic
sites such as Avebury stone circle in Wiltshire, England.
Token of love
Since the 1700s, coins have also been used as wishing
tokens and are sometimes found pressed into the bark of
mostly dying or fallen trees in parts of Britain and mainland
Europe. One such coin-laden tree is near Ardmaddy
Castle, Argyll, on the west coast of Scotland and there are
60
examples in Portmeirion, in north Wales, and Montpellier
in south-west France.
These days, the practice of hammering coins into the
bark, especially of living trees, is discouraged because
of the damage it causes and the impact it has on wildlife.
It’s better to leave environmentally friendly wish tokens
on biodegradable cloth or paper.
Rituals with roots
If you’d like to make a wish, be specific about what you’d
like and make sure it’s positive. It doesn’t necessarily mean
the wishes will always come true, but the ritual itself can
help to release the weight of heartfelt hopes.
You might want to use one of these options or you
could choose some of your own:
‘I wish to be the best person I can be.’
‘I wish to have kind friends in my life.’
‘I wish for peace in the world.’
Some people believe that the act of putting dreams into
words can help send wishes out into the world so that they
have the potential to become reality.
The best thing to do when making a wish is to let it go
without attachment or expectation and to carry on taking
steps towards your goals. If your dream does come true,
remember to give thanks for your good fortune.
Turn over to discover different traditions around the world
and for a guide to making your own miniature wishing tree
61
 Tanzaku on bamboo

World of wishes
Trees are used to make dreams come true in many cultures. Here are some traditions from around the globe

In Japan, Tanabata is an annual celebration that occurs on

the seventh day of the seventh month. People of all ages
write a wish for the season ahead on colourful strips of paper
(known as tanzaku), which are usually tied to a bamboo tree.

Some indigenous people in America hang colourful prayer

ties on the branches of trees for healing, peace and to pay
respect to elders, ancestors and the sacredness of the earth.

Every Chinese New Year, people throw red ribbons up into

a wishing tree. If the ribbon sticks to the bark, it’s said that
their wish for prosperity, health and happiness will come
true in the coming year.

The Wish Tree project is an ongoing art-installation series

by Japanese artist and peace activist Yoko Ono. Over the
years, she has planted trees native to their locations around
the world and invited visitors to fill them with wishes. So
far, more than a million wishes have been made. Chinese New Year wishes

62
 Grow your own
Making a miniature wishing tree for your home
is easy and creates an attractive display that
you can fill and replenish throughout the year

What you’ll need

Vase
Small pebbles
A few thin tree branches (use fallen
branches, such as hazel or willow,
that have several offshoots)
Small, blank cards
Scissors
Hole punch
Coloured ribbons
Marker pen

Method
1. Part-fill a vase with pebbles. Create a miniature
tree by standing the branches between the pebbles
– this will keep them securely in place.

2. Cut the blank cards into heart or leaf shapes

to create wish tags. Punch a hole in the top corner
of each one and thread a piece of coloured ribbon
through the hole.
WORDS: CAROL ANNE STRANGE. ILLUSTRATIONS: MARIAN F. MORATINOS. PHOTOS: SHUTTERSTOCK.COM

3. With a marker pen, write a single wish on each

card. Then, using the coloured ribbon, tie the wish
tags onto the branches.

4. Display the vase in your room or, if you have

a garden or balcony, place it in a covered spot
outside, so the wish tags can flutter in the breeze.
If any of your wishes are fulfilled, give thanks and
replace the wish with another.

63
 ‘Writing and
reading decrease
our sense of
isolation. They
deepen and widen
and expa nd our
sense of life: they
feed the soul’
ANNE LAMOTT
 Make your own plan
It’s normal to feel disappointed when arrangements are cancelled (see
All dressed up… on page 30), but you can still make the most of the day. Use
this space to list your favourite things to do when you have time for yourself

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