A good morning routine, a balanced lunch, and comfort in uniforms are three key things for children starting, or returning to secondary school, according to a mental health advocate who has opened up about his eating disorder.
Keith Russell suffers with body dysmorphia, and since his diagnosis in 2020 he has looked to spread awareness about the condition.
Body dysmorphia, also called body dysmorphic disorder (BDD), is a mental health disorder that leads to distress over your appearance.
People who suffer with BDD may feel certain parts of their bodies are defects. Other people may not be able to see the things those with BDD perceive as flaws.
BDD is complicated by the fact it is closely related to anxiety and obsessive compulsive disorder.
After years of suffering in silence, Mr Russell was diagnosed with generalised anxiety disorder (GAD) in 2018, and BDD in 2020.
After finding blogging was therapeutic and a release for him, Mr Russell set up a podcast called The Endless Spiral. In it, Mr Russell speaks to people from various fields about their mental health struggles, as well as mental health professionals.
Mr Russell has learned tools to cope with BDD, and looks to help others who may be suffering.
In an interview with BreakingNews.ie, Mr Russell said he has been thinking about how starting, or returning to, secondary school can have an impact on people with his son starting this year.
"When my body issues started, it was around that time," he explained.
He recalled the stress of becoming conscious of his body, and comparing it to others, at a time when there was very little understanding of mental health issues, or support available.
While there is more awareness and support now available, Mr Russell pointed out that children now have the added pressures brought on by social media.
The return to school can bring a lot of pressure for both parents and children. While it can be difficult sometimes, Mr Russell said a good morning routine is very important.
"Secondary school can be overwhelming, especially going into first year.
"Having a good morning routine is a big help... to start their day off on a good note. It's not always possible, but not rushing around can help, so kids don't go out the door already anxious and stressed.
"What someone suggested to me was taking your child to school beforehand. If they have to get public transport or whatever, to do the run with them so they know what to expect.
"Going to school with a good breakfast is very important so they're not getting to lunch starving, and obviously your mood will drop then.
"Not naming foods as 'bad' or 'good' is another tip. A healthy, balanced lunch with a mixture of everything is the most important thing."
If a parent suspects a teenager is struggling with body issues, or other mental health problems, it can often be difficult to get them to open up.
He said being available for them when they are ready to talk, and looking out for signs such as being withdrawn, are two of the things parents can do.
"With teenagers it's often hard to get anything out of them, but it's important to be available for them to talk. They often won't automatically open up.
"Take your time, don't be forceful or make the child feel judged. The BodyWise website has a lot of information on how to deal with these conversations.
"If there are no signs, just keep an eye the best you can and let them know you are there for them.
"In the evening, let them have time to themselves but look out for signs; if they're withdrawn, if their mood has dropped, if they're not talking or eating. In short, just check in with them and offer them a safe space to talk and let them know you're there if they need it."
He reiterated the importance of having a clean and well-fitting uniform prepared.
"It's vital that a child is comfortable in their uniform. Being comfortable in it during the day takes off so much pressure.
"For parents, it's having the uniform ready and clean, making that a priority... even though that can be hard with everyone so busy.
"If their jumper is too tight, or their shirt is itching, it can have a negative impact."
Sports can be another area of pressure for children.
Mr Russell said it can help to recognise some people just aren't into sports, but helping children finding another activity they may be interested in, or an alternative form of exercise, can help.
"Some children don't like sports, but encouraging them to do other bits of exercise, even walking to school, is good."
Another step he recommends, while acknowledging it can be the most difficult, is limiting screen time.
"Screen time in the evenings is also an issue. It's difficult with a teenager, but it's important to manage that, social media can be toxic. Limiting screen time is important."
While some of these steps "may seem obvious", he said they can have a positive impact when followed consistently.
"I know these things like a morning routine sound obvious, but it's easy to fall out of the habit.
"I was speaking to an expert on young people and eating disorders, and she was saying to avoid labelling foods 'good' or 'bad'.
"I do talks in schools and I try to emphasise this is a male and a female issue. I did two talks in a secondary school recently, and I had guys come up to me after. I always say come up to me at the end if you have any questions. During it, the girls have no problem putting up their hands to ask questions, but boys won't.
"Letting kids know it's OK that their bodies are growing and changing is important. Looks don't define you."
