Welcome to our May edition of the Parents’ Mental Health Newsletter. We have been re-thinking the way we communicate about Mental Health matters and are excited to launch a new-look newsletter that we hope you will find relevant, engaging and accessible.
As exam season approaches, households across the country begin to feel the quiet ripple—and sometimes the full wave—of stress and pressure that comes with it. For many families, especially those with daughters, this can be a particularly emotional and intense time. Teenage girls often carry a weight of expectation: to perform well, to stay composed, and to keep everyone else happy while doing it.
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But behind the revision timetables and colour-coded notes, there can be a storm of anxiety, self-doubt, and overwhelming pressure. It’s easy to focus solely on results - but as parents, our most powerful role isn't to push for top grades. It’s to be a calm, consistent presence. To offer reassurance when the tears come, to listen without judgment, and to remind our daughters that their worth isn't tied to a set of exam scores.
In this, new-look Mental Health Newsletter, we focus on how to support your daughter - not just academically, but emotionally. We’ll share practical tips for managing exam stress, signs to watch for if things become overwhelming, and ways you can protect your own mental well-being while supporting hers.
As ever, if you are concerned about your child’s well-being and need some extra support, please do not hesitate to contact your daughter’s Form Tutor, Head of Year, or one of the Mental Health Leads: Mrs Katherine Hall (Nursery-Year 4), Mrs Clare Wheeler (Year 10 – Sixth Form) or myself (Year 5 – Year 9). Together, we can all help our children navigate school with strength, self-compassion, and the confidence that they are never alone.
Warm wishes,
Mrs Lonsdale Mental Health Lead
D U R H A M H I G H S C H O O L
Top 10 Tips for Managing Exam Stress
1. Create a Realistic Revision Schedule
Help your child break revision into manageable chunks with regular breaks. A consistent routine that includes rest and downtime boosts focus and reduces overwhelm.
2. Encourage Healthy Habits
Prioritise sleep, balanced meals, movement (even gentle walks), and hydration. These basics support mood, energy, and brain function.
3. Keep Communication Open
Be available to talk, without pushing. Sometimes your child just needs to vent. Listening calmly and without judgment offers powerful reassurance.
4. Normalise Stress
Remind them that nerves are natural and can even help performance. Instead of saying "Don’t worry," try "It’s okay to feel this way. We’ll get through it together."
5. Avoid the Pressure Trap
Focus on effort, not just results. Praise their persistence and reassure them that one exam doesn't define their future.
6. Teach Relaxation Techniques
Introduce breathing exercises, mindfulness apps, or short meditations. Even a few minutes of calm can reduce anxiety significantly.
7. Minimise Comparisons
Avoid comparing your child to others. Every student is different, and progress comes in many forms.
8. Create a Calm Environment
Make sure your child has a peaceful place to study and unwind. Limit distractions and provide encouragement, not pressure.
9. Limit Screen Time—Gently
Encourage short breaks from phones and social media, especially before bedtime, to improve sleep and focus.
10. Model Self-Care
Show your child how you manage stress too. Whether it’s a walk, a book, or simply saying "I need a break," your example speaks volumes.
Supporting your child through exams isn't about removing the stress entirely—it's about helping them build confidence, perspective, and keeping calm along the way.
An Expert View on Managing Exam Stress
The Charlie Waller Trust is a charity that supports young people’s health and well-being. They have a useful article that explores the following:
How can I support my child?
What should I do if I’m worried about my child? My child isn’t worried about exams – is that a problem?
Read the full article here
Key take-away points to support your child:
Emphasise exams only assess what an individual has learnt. Whilst that’s important, so too are other things like their personality, integrity and how they treat others, encourage them to remember that. Doing their best is all we can ask. Worrying about an exam once it is over is negative energy. Instead acknowledge their hard work and help them to move on.
Exams can be tough, but they are soon over. Any stress or worry is short term and manageable, and will soon be in the past. Hang on in there!
Parents’ Mental Health Tip of the Month
It’s natural that we often focus all of our energy on supporting our children - but our mental health matters too.
“You can’t pour from an empty cup, make space for your own well-being.”
Even five minutes a day just for you - a walk, a quiet coffee, a phone call with a friend - can reset your nervous system and help you show up calmer and more patient. Self-care isn’t selfish - it’s essential.
Wellbeing Hub
In this section we intend to draw your awareness to a different resource that you may find interesting and helpful if you want to explore further. This month, we will focus on The Well-being Hub. The well-being hub is a live and interactive online platform, offering a proactive approach tochildren and youngpeople’s mental health and wellbeing by providing expertled resources and practical support.
All members of the school community have access to this resource. Parents can self-register on The Wellbeing Hub using the following unique link: https://url.uk.m.mimecastprotect.c om/s/bpVeC60qqhOVlBhpfzf58m7u ?domain=club.teentips.co.uk
Each month there is a different well-being focus and a number of articles, webinars, podcasts and question and answer sessions that are accessible free of charge. This month, the theme is on managing challenging behaviour, with a particular focus on neuro-diversity.
School News
Last term, the theme for Children’s Mental Health Week this year was ‘Know Yourself, Grow Yourself!’. Our Sixth Form Mental Health Prefects, Aimee and Ruth, delivered a wonderful assembly in Senior House to introduce the theme and activities for the week. In addition to the regular well-being clubs in school, girls had the opportunity to create memory boxes and make seed bombs. Senior girls particularly enjoyed the ‘soundbath’ experience held on a Thursday lunch time that allows them to completely relax for 30 minutes and reset before afternoon lessons.
Our younger pupils in Pre-Prep and Prep also enjoyed participating in activities. They too listened to an assembly, this time led by Mrs Hall, introducing the theme for this year and were very excited when watching short clips from the Inside Out movies exploring emotions!
In keeping with the ‘growing’ theme, they decided to plant bulbs. Whilst doing so, they considered something about themselves they would like to develop. They are currently enjoying watching their plants flourish with their care.
This month we celebrate Mental Health Awareness week from 12th – 18th May and this year the focus is on ‘community’ and how social connection and community are vital to support good mental health.
Family Activities to Promote Connection and Well-Being
As we all battle with conflicting timetables and expectations, it is easy for us to lose a sense of connection with the people closest to us. In each edition of the newsletter we will include suggestions for re-gaining some precious family-time.
If you manage to try some of these and would be happy to share your experience, please get in touch – it would be lovely to feature some of these ideas in practice in future editions.
1) Nature Walks or Mini Adventures
2) Get outdoors together even a short walk can encourage relaxed conversation and laughter.
3) Cook or Bake Together
4) Involve your child in choosing a recipe, shopping for ingredients, and preparing the meal. It creates shared achievement and time to talk.
5) Gratitude Jar
6) Start a jar where everyone adds a note about something they’re thankful for each week. Share them over dinner at the end of the month.
Feedback
We hope you have enjoyed this edition of our Mental Health Newsletter –we would love to hear what you think! If you have any observations, suggestions or feedback, please let us know by sending an e-mail to mentalhealthmatters@dhsfg.org.uk
Support Agencies Mental Health Leads
Mrs Katherine Hall Nursery - Year 4 k.hall@dhsfg.org.uk
Mrs Judith LonsdaleYear 5 - Year 9 j.lonsdale@dhsfg.org.uk
Mrs Clare Wheeler - Mental Health Lead - Year 10 - Sixth Form c.wheeler@dhsfg.org.uk
Designated Safeguarding Leads
IIf you are worried about a child, please contact the Designated Safeguarding Lead or one of her Deputies:
Designated Safeguarding Lead:
Mrs Michelle Hill (Headmistress): headmistress@dhsfg.org.uk
Deputy Safeguarding Leads:
Mrs Laura Middleton (Deputy Head): l.middleton@dhsfg.org.uk
Mrs Rebecca Turner (Head of Digital Strategy): r.turner@dhsfg.org.uk
Mrs Carolyn Hopper (Head of Prep and Pre-Prep): c.hopper@dhsfg.org.uk
Mrs Katherine Hall (Mental Health Lead): k.hall@dhsfg.org.uk
Mrs Judith Lonsdale (Mental Health Lead): j.lonsdale@dhsfg.org.uk
Mrs Wheeler (Mental Health Lead): c.wheeler@dhsfg.org.uk
Durham CAMHS Crisis Team: 08000516171
KOOTH online counselling and Wellbeing support: www.kooth.com
Anna Freud: https://www.annafreud.org/onmymind/urgent-help/
Young minds: www.youngminds.org.uk
Samaritans: Call 116123 or email jo@samaritans.org
