Tools 2 Thrive – Book B – Pupil Digital Companion Page

As part of the Tools 2 Thrive programme, this digital page is designed to support you with more in-depth material which is available online about each topic or tool explored through the Tools 2 Thrive Book B programme.

Click on the lesson you are doing in class below for additional supplementary online activities, supporting videos and much more.

Lesson 1   |   Lesson 2   |   Lesson 3   |   Lesson 4   |   Lesson 5   |   Lesson 6  |   Lesson 7   |   Lesson 8

Lesson 1: From Surviving to Thriving

Lesson 1 - VideoWatch:
Box Breathing Relaxation Technique

This short video guides you through the box breathing technique – Sunnybrook Hospital | YouTube (0:02:47)

Lesson 1 - Audio:
Mindfulness Meditation Body Scan

This body scan can help your nervous system feel calm and relaxed – Prof. Mark Williams | Teik Yen Ko | Youtube (0:14:47)

Lesson 1 – Online Article:
The Nervous System and Mental Health

This article explains ways to regulate your nervous system. – drmessina.com
– Click on the image below for access.

Lesson 1 – Online Article:
The Benefits of Deep Breathing

This article outlines the benefits of deep breathing – urbanbalance.com
– Click on the image below for access.

Lesson 1 – Online Activity:
Mandalas

Print out a mandala to do some mindfulness colouring – mondaymandala.com
– Click on the image below for access.

Support Organisations in Ireland

If you are struggling with your mental health or well-being, always reach out for help from family and friends. These organisations may also be helpful.

  • Jigsaw: Mental health advice and support – online and in person – for young people aged 12 to 25 and for parents or concerned adults.
  • Childline: Ireland’s 24-hour listening service for young people up to the age of 18. Childline is a service from the ISPCC. Freephone 1800 666 666 or Text 50101 any time. Alternatively, you can Chat online at childline.ie any time

Support Organisations in Ireland (continued)

  • BeLonG To Youth Services: Support, information and groups for lesbian, gay, bisexual, transgender, and intersex (LGBTI+) young people in Ireland, their parents and carers, and other professionals.
  • Spunout: Ireland’s youth information website created by young people, for young people. Articles and information for young people on many topics, including mental health. Free-text SPUNOUT to 50808 to chat with a trained volunteer, any time.
  • Samaritans: Whatever you’re going through, a Samaritan will face it with you. Call 116 123 anytime – for free.

Lesson 1 - VideoWatch:
How Social Media Affects Celebrities

Please note – this video is also on the Teacher Digital Companion Page for this lesson.
In this video psychologist Dr. Obari Cartman talks about how social media can be a trigger and can have a negative impact on our mental health.
– The Jam TV Show | YouTube (0:03:44)

Lesson 1 - VideoWatch:
The Fight Flight Freeze Response

Please note – this video is also on the Teacher Digital Companion Page for this lesson.
This animation reminds students of the fight, flight, freeze response.
– Braive | YouTube (0:03:05)
– The Jam TV Show | YouTube (0:03:44)

Lesson 2: Tool 1: Manage Your Mood

Lesson 2 – Online Article:
What Influences Your Mood?

This article explains what moods are and ways to boost them – verywellmind.com
– Click on the image below for access.

Lesson 2 - VideoWatch:
Mental Health Affects Everyone - Including Premier League Footballers

In this video, a premier league football player explains the importance of talking to someone if you are struggling with your mood or mental health – COPA90 Football | YouTube (0:05:13)

Lesson 2 – Online Article:
Foods That Will Boost Your Mood

Read this online article called ‘23 Foods That Will Boost Your Mood, According to Doctors – Another reason to eat chocolate? Count us in‘ by Senior Food Editor at RealSimple, Samantha Leffler.
– Source: realsimple.com – Updated: February 19, 2024 –

Lesson 2 - VideoWatch:
Connect - Ditch The Monkey

Please note – this video is also on the Teacher Digital Companion Page for this lesson.
Watch this short video showing how negative self-talk can lower our mood and how staying connected can boost it.
– Spunout.ie | YouTube (0:01:30)

Lesson 2 - VideoWatch:
How to Manage your Mood with Food - 8 tips

Please note – this video is also on the Teacher Digital Companion Page for this lesson.

This video explores the link between food and mood.
– Mind, the Mental Health Charity | YouTube (0:03:23)

Lesson 3: Tool 2: Activate Your Goals

Lesson 3 - VideoWatch:
Goals Versus Systems | James Clear

In this video, author James Clear outlines the difference between goals and systems – James Clear | AppSumo | YouTube (0:04:50)

Lesson 3 – Online Article: Visualization

This article explains the process of visualisation – mindtools.com
– Click on the image below for access.

Lesson 3 – Online Article:
Tips to Set Goals and Achieve Them

This online article explains the process of goal-setting – Erin Eatough, PhD – betterup.com
– Click on the image below for access.

Lesson 3 – Online Article:
How to Achieve a Dream

This article explains the importance of taking small steps toward achieving your dreams – thenewhappy.com
– Click on the image below for access.

Lesson 3 - VideoWatch:
Connect - Visualization used by Michael Phelps

Please note – this video is also on the Teacher Digital Companion Page for this lesson.
Watch this video in which Olympic Champion swimmer Michael Phelps explains how he uses visualisation to help him achieve his behaviour goals.
– Visualization – the Secret | YouTube (0:04:34)

Lesson 3 - VideoWatch:
Atomic Habits: How to Get 1% Better Every Day

Please note – this video is also on the Teacher Digital Companion Page for this lesson.

In this video, author James Clear explains how to get 1% better every day.

– APB Speakers – the Secret | YouTube (0:08:03)

Lesson 4: Tool 3: Control Your Attention

Lesson 4 – Online Test:
Attention Span Test

Take this test to find out what your attention span is – psychologytoday.com
– Click on the image below for access.

Lesson 4 – Online Article:
Master your Digital Distractions

This article outlines ways to help you to deal with digital distractions – bigthink.com
– Click on the image below for access.

Lesson 4 – Online Article:
How Psychologists Define Attention

This online article outlines what attention is
– Kendra Cherry, MSEd | verywellmind.com
– Click on the image below for access.

Lesson 4 - Video/Watch;
Brain Exercises to Improve Memory and Concentration

This video demonstrates some short exercises to improve your concentration & attention | Jim Kwik | Youtube (0:04:31)

Lesson 4 - VideoWatch:
How to Focus: The Key to Overcoming Distraction

Please note – this video is also on the Teacher Digital Companion Page for this lesson.
Watch this video in which author Nir Eyal explains what distraction is.
– Nir Eyal | Mindvalley | YouTube (0:03:21)

Lesson 4 - Video/Watch;
Our Attention Span is less than that of a Goldfish!

Please note – this video is also on the Teacher Digital Companion Page for this lesson.
This video outlines why our attention spans are getting shorter.
– Newsy Science | YouTube (0:02:03)

Lesson 5: Tool 4: Communicate to Connect

Lesson 5 – Online Article:
Things Passive-Aggressive People Say

This online article outlines passive-aggressive communication
– Signe Whitson | psychologytoday.com
– Click on the image below for access.

Lesson 5 – Online Article:
Learn Assertive Communication

This article outlines how to develop an assertive style of communication
– By Elizabeth Scott, PhD | verywellmind.com
– Click on the image below for access.

Lesson 5 – Online Article:
Understanding Your Communication Style

This online article outlines 4 of the main communication styles – Princeton University – umatter.princeton.edu
– Click on the image below for access.

Lesson 5 – Online Article:
How to be an Upstander

This article outlines the importance of calm communication in situations where you might witness others being bullied.
– aureachout.com
– Click on the image below for access.

Lesson 5 - VideoWatch:
Being Assertive

Please note – this video is included in the Lesson 5 PowerPoint for T2T Book B
Watch this video which outlines some ways to practise being assertive.
– RealTrainingRightNow  | YouTube (0:03:48)

Lesson 5 - VideoWatch:
5 Tips to Make Assertive Communication Easier and More Effective

Please note – this video is also on the Teacher Digital Companion Page for this lesson.

This video outlines some tips for assertive communication.
– How to ADHD | YouTube (0:06:27)

Lesson 6: Tool 5: Embrace Stress

Lesson 6 – Online Article:
Stress Management Tips for Students

This online article outlines ways to deal with stress | psychcentral.com
– Medically reviewed by Vara Saripalli, Psy.D. | By Gina Ryder — Updated on February 21, 2022
– Click on the image below for access.

Lesson 6 – Online Article:
Top 10 Stress Management Techniques for Students

This online article outlines ways to deal with stress.
– By Elizabeth Scott, PhD | Medically reviewed by Akeem Marsh, MD | psychologytoday.com
– Click on the image below for access.

Lesson 6 - VideoWatch:
How to make stress your friend by Kelly McGonigal

Please note – this video is also on the Teacher Digital Companion Page for this lesson.
Watch this video in which Dr. Kelly McGonigal explains what happens in our brains when we start to view the stress response as helpful rather than harmful.
– TED QuickTalks | YouTube (0:03:00)

Lesson 6 - Video/Watch;
More confidence in 2 minutes (Condensed Talk)

Please note – this video is also on the Teacher Digital Companion Page for this lesson.

Watch this Ted Talk showing how your posture can affect how you deal with stress
Amy Cuddy | TED QuickTalks | Youtube (0:02:57)

Lesson 7: Tool 6: Cultivate a Resilience Mindset

Lesson 7 – Online Article:
Resilience

This online article explains what resilience is and how we can become more resilient
– psychologytoday.com
– Click on the image below for access.

Lesson 7 – Online Article:
Avoidance Coping and why it Creates Additional Stress

This online article outlines avoidance coping
-Elizabeth Scott, PhD | psychologytoday.com
– Click on the image below for access.

Lesson 7 – Podcast:
Auschwitz Survivor Dr. Edith Eger on Living in the Present, Uncertainty, Suppressed Emotions, and Inner Dialogues

In this podcast, Auschwitz survivor Dr. Edith Eger talks about resilience
-Dr. Edith Eger | shepersistedpodcast.com
– Click on the image below for access.

Lesson 7 - VideoWatch:
Finding Freedom in... Auschwitz - Cause/Belief: Dr. Edith Eger

Please note – this video is also on the Teacher Digital Companion Page for this lesson.
Watch this video in which Auschwitz survivor Dr. Edith Eger talks about the power of hope and courage and how we always have the ability to choose how we respond to even the most awful circumstances in life.
– TEDx Talks | YouTube (0:07:35)

Lesson 7 - VideoWatch:
Resilience: A Mindset for Everyday Life (TEDx Talks) | Joana Baquero

Please note – this video is also on the Teacher Digital Companion Page for this lesson.

Watch this Ted Talk by Joana Baquero – a business strategist, author and keynote speaker.
– Joana Baquero | TED QuickTalks | Youtube (0:08:50)

Lesson 8: It's Time to Thrive

Lesson 8 - Video/Watch;
Make You Proud

This video can help to inspire us to take the actions we need to take in order to thrive and reach our full potential
– Eddie Pinero | Youtube (0:05:35)

Lesson 8 - Video/Watch;
Benefits of Habit Stacking | James Clear's Technique

This video explains how to use habit stacking to create new, healthy habits.
– GrowthMindset | Youtube (0:06:38)

Lesson 8 – Online Article:
The Complete Guide to Thriving, compiled by Scientists

This online article outlines ways to thrive in life.
– Ephrat Livni | qz.com
– Click on the image below for access.

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