Hey, fellow night owl or potential future sleep enthusiast! Let’s talk about something crucial yet often overlooked: sleep hygiene. I know, I know, it sounds like something your grandma would nag you about, but trust me, it’s worth paying attention to. Picture this: you’ve got a big exam tomorrow, or maybe a deadline looming over your head. Your first instinct might be to pull an all-nighter fuelled by coffee and Red Bull, right? Wrong move, my friend. Sure, you might power through the night, but the consequences could haunt you later. Let’s break it down. What’s Sleep Hygiene Anyway? Sleep hygiene isn’t just about taking a shower before bed (though that’s important too). It’s all about your sleep habits and the quality of your ZZZs. Think of it like this: just as you need to clean up your room to keep it cozy, you need to tidy up your sleep routine to keep your mind and body in top shape. Why Does It Matter? First off, your health is non-negotiable. Consistently getting around 8 hours of shut-eye MINIMUM each night (yes, it varies for everyone) is crucial for your well-being. Forget the idea that sleep is for the weak or that you can sleep when you're dead. Even superstars like Harry Styles need their beauty rest. Example Time! Ever tried solving a crossword puzzle before bed, determined to crack that last clue? Your brain's on overdrive, but the answer eludes you. Here’s the twist: sometimes, the best way to find the solution is to sleep on it. Seriously, your brain needs downtime to recharge, just like a computer. The Downside of Bad Sleep Hygiene Poor sleep quality isn’t just a minor inconvenience. It can mess with your head and your body big time. We’re talking anxiety, depression, fuzzy thinking, and a whole lot more. Plus, pulling all-nighters isn’t as heroic as it seems. You might feel like a superhero in the moment, but your performance will likely suffer. How to Step Up Your Sleep Game Ready to upgrade your sleep habits? Here are some game-changing tips: 1. Ditch the screens at least an hour before bed (unless you’re using a chill app). 2. Swap Netflix for a good book or some soothing tunes. 3. Practice relaxation techniques like meditation or gentle stretching. 4. Avoid caffeine and nicotine after 2pm 5. Keep a consistent sleep schedule, even on weekends. 6. Manage stress during the day to avoid tossing and turning at night. 7. Keep your bedroom cold and dark Remember, your sleep routine isn’t just about getting through the night. It’s about setting yourself up for success, both now and in the long run. So next time you’re tempted to burn the midnight oil, think twice. Your future self will thank you for it.

You’ve just graduated, armed with knowledge and ready to take on the professional world… right? That’s what I thought, too. But after applying for 100’s of jobs, I still hadn’t had any luck. I was in a never-ending cycle of “enter the same information, submit an application, sleep, repeat.” In the end, my weapon was my enthusiasm. My passion and energy finally landed me a job, but also held me back in a working environment. I faced challenges I’d never considered. I had lots of friends but struggled to navigate the social dynamic of an office. Projects didn’t always go to plan; and while my colleagues remained composed, I was crying in the office and, I’m embarrassed to admit, having few strops! My colleagues had developed skills like adaptability, stress management and interpersonal communication through years of experience, which I didn’t have (and it showed!) But even if I did, how could I show it? Enter the eQuoo Emotional Health Certificate of Achievement. By completing 15 chapters of eQuoo, you can learn valuable life skills, increase your mental resilience, and showcase your dedication to self-improvement. With this accomplishment, you're not just saying you have what it takes – you're proving it! We’ve spoken to employers who’ve confirmed that this certificate would make YOU a more appealing applicant. It indicates to future employers that you have the essential skills for your new job that aren't always taught in education - and not every applicant has. So keep playing - just a few more lessons and you’ll have something to show for your resilience!

In the bustling halls of schools, an invisible struggle often hinders students' ability to thrive: poor mental health. This silent adversary not only affects their wellbeing but also takes a toll on their school attendance and academic performance. The consequences are far-reaching, impacting the individual, the classroom dynamics, and the broader educational landscape. Absenteeism: A Telltale Sign Absenteeism in schools has long been attributed to various reasons, from physical illness to family emergencies. However, an increasingly prevalent cause is poor mental health. Anxiety, depression, and other mental health issues can shroud a student's daily life, making the simple act of attending school an overwhelming challenge. When mental health concerns go unaddressed, absenteeism tends to rise. Students might miss classes, fall behind on coursework, and disconnect from the educational environment. Consequently, this absenteeism becomes a significant barrier to academic success. The Effects of Missing School: Ripple Effect on Academic Performance Poor mental health not only affects attendance but also profoundly impacts academic performance. A student grappling with mental health issues may find it arduous to concentrate, retain information, or participate actively in class. Consequently, their grades might suffer, perpetuating a cycle of frustration and underachievement. Moreover, the classroom atmosphere is affected when students are absent or mentally disengaged. Discussions lack diverse perspectives, group projects falter, and the overall dynamics lose the enriching contributions of every individual. Nurturing Good Mental Health: A Key to Improved Attendance and Grades The correlation between good mental health and academic success cannot be overstated. A school environment that prioritises mental wellbeing can yield remarkable results. By fostering a culture of understanding, support, and resources for mental health, schools can effectively combat absenteeism and boost academic performance. Accessible Support Services: Schools should offer accessible counselling services, creating a safe space for students to discuss their mental health concerns. Professional guidance and support can help students navigate their challenges and feel more empowered to attend classes regularly. Promotion of Mental Health Awareness: Educating both students and staff about mental health is pivotal. Awareness initiatives, workshops, and discussions can de-stigmatise mental health issues and encourage a more empathetic and supportive environment. Integration of Mindfulness and Wellbeing Practices: Incorporating mindfulness exercises, stress-relief techniques, and wellbeing programmes into the curriculum can equip students with coping mechanisms to manage stress and anxiety, thus improving their attendance and focus. The Triumph of Good Mental Health Emphasising good mental health not only minimises absenteeism but also cultivates a conducive environment for academic growth. When students feel supported, understood, and mentally resilient, attendance rates tend to rise, and academic performance improves significantly. By nurturing positive mental health practices within the educational system, we pave the way for a generation of students who are not only academically successful but also equipped with the invaluable life skills needed to navigate the complexities of the modern world. Investing in mental well-being isn't just about attendance and grades; it's an investment in the holistic development and future success of our students. Want to find out more about psychology-based strategies to improve school attendance? Join our Free Webinar on the 7th February 2024 at 4p.m.

Play, Learn, Grow. ​ Preventing poor mental health through early intervention BOOK A DEMO CLINICAL RESEARCH Clinically-proven to boost student resilience and decrease levels of depression and anxiety in just teachers, students 5 weeks Helping Secret Sufferers Supporting students who have slipped through the net Builds Resilience eQuoo is designed to build resilience and reduce anxiety and depression in just 5 weeks Custom Signposting Custom in-app signposting to direct students to the most suitable care Insights Reporting suite against all groups, SEN, Pupil Premium, Ethnicity and more Why choose our student mental health app? Primary & High Schools | Higher Education | Apprentices 18% 7-16 year olds with mental health disorders 22% 17-24 year olds with mental health disorders 24% 17 year olds reporting self-harm ​ 34% with mental health conditions get access to NHS care Student mental health in the UK Created by Psychologists Built for Education Bespoke Triage System Link to Internal Staff and Resources Custom signposting for internal and external support Intuitive Emotional Wellbeing Assessment for Appropriate Signposting BOOK A DEMO BOOK A DEMO Created by Psychologists Built for Education I have already learnt how to help control these negative thoughts, and as I play through more of the game, I look forward to learning about my own mental health and how to improve my thinking.The game has a wealth of knowledge and information, based on scientific study to help you improve your emotional and mental health. I have never seen anything like this - what an amazing game. It's fun, educational and exciting. I learned some psychological tidbits that I actually used with my partner today. We solved our fight in no time! App Store Review Educational establishments across the UK have seen considerable growth in students requiring mental health support, partly due to the pandemic. We are providing a range of services to support these students, we recognise that eQuoo can help us to support students before they need that intervention. Deputy Principal, Cambridge This app has been a life changer for me on my mental health journey and I cannot recommend it enough! The engaging stories and avatar personalisation got me hooked and I find myself constantly picking up my phone to play through another chapter. ​ App Store Review eQuoo Stories Shree Magdani Jan 8 2 min How Mental Health Shapes School Absenteeism and Academic Performance How does poor mental health lead to increased school absenteeism and poorer academic results? How can schools reverse the trend. 32 Post not marked as liked Jess Bantock Dec 18, 2023 2 min PsycApps: Elevating Mental Health Support in 2023 2023 was a landmark year for PsycApps as we continued our mission to provide accessible and engaging mental health support to students and a 59 Post not marked as liked Silja Litvin Dec 6, 2023 3 min How a Conference Made Me Fall in Love With a Sector At the AoC, I had meetings with concerned yet determined educators. They hoped that eQuoo could be the intervention to help their students 15 Post not marked as liked Jess Bantock Dec 1, 2023 2 min Navigating the Christmas Party Season with Social Anxiety The festive party whirlwind is here, but anxiety doesn't have to tag along! Our guide shares actionable advice to ease social anxiety. 27 Post not marked as liked PsycApps Nov 28, 2023 4 min College groups join forces with PsycApps to tackle mental health challenges in young people Activate Learning and NCG are partnering with PsycApps Ltd, to conduct the largest college-based Randomised Controlled Trial using eQuoo 107 2 likes. Post not marked as liked 2 eQuoo News Join 500,000+ teachers, students, and professionals who have already discovered eQuoo BOOK A DEMO 65 retained users stay for over 30 days % 5 longer sessions than other wellbeing apps x 3 higher retention rate than other mental help apps x Who we are working with Paragon Skills is an award-winning, Ofsted-rated ‘Good’, national apprenticeship provider inspiring over 7,000 learners annually and working with over 2000 businesses to deliver apprenticeships in a high-quality, consistent way. Paragon Skills partners with eQuoo as they recognise the emotional and mental health of their employees, and apprentices is of great importance to their personal growth and well-being.

eQuoo Videos Psychological discussion and insights for teen and adult mental health TALK TO US ABOUT eQUOO eQuoo Bites Your 2 Minute Watch on the mental health topics that matter in education eQuoo Bites Play Video Play Video 02:35 eQuoo Bites Episode 1: What is Mental Resilience? What is Mental Resilience? Why is it important? Does low resilience cause depression & what are the signs of low mental resilience? In our first episode of eQuoo Bites, Clinical Psychologist and founder of eQuoo, Silja Litvin explores the essential psychological skill that underpins our teen mental health app. 00:07 What is Mental Resilience and Why is it so important? 01:23 Does low resilience cause depression? And what are the signs of low metal resilience? #mentalresilience #resilience #psychology #psychologyinsights #mentalhealth #mentalhealthmatters #mentalhealthadvice #psychologicaltechniques #wellbeing #insights #advice Play Video Play Video 01:56 eQuoo Bites Episode 2: How to spot students with anxiety In episode 2 of our eQuoo Bites series, Silja Litvin answers the big question - how can you spot a student who may be experiencing anxiety? She discusses some of the signs that may indicate that teachers, educators or mentors should intervene, as well as some ideas about how to make the first approach. 00:06 How can you tell if a student is anxious? 01:23 What's the best way to open a conversation and approach them? #advice #mentalhealth #schools #teachers #educators #colleges #anxiety #studentanxiety #anxietysupport #studentwellbeing #wellbeing #schoolwellbeing #wellbeinginschools #schoolmentalhealth #studentmentalhealth Play Video Play Video 02:25 eQuoo Bites Episode 3: Exploring techniques for dealing with anxiety In episode 3, Clinical Psychologist and founder or eQuoo, Silja Litvin answers some of the big questions around how we can manage feelings of anxiety. What sort of skills can be used to deal with anxiety? What is the best thing you can do to help with anxiety? Whether you're looking for advice to help you start tackling your own anxiety or to help someone you know, this is a great place to start. #anxiety #anxietydisorder #advice #psychologist #psychologicaltechniques #mentalhealth #schools #schoolwellbeing #teachers #teacher #anxietyhelp Play Video Play Video 02:08 eQuoo Bites Episode 4: The story of teen mental health app eQuoo In episode 4, Silja Litvin, Clinical Psychologist and founder of eQuoo, talks about what inspired her to create our ground-breaking teen mental health app. Talking about the deep need for a solution that provides prevention rather cure for teen mental health issues, she explains why the app was developed and how it can support young people through game play. #teenmentalhealth #edtech #digitalsolutions #mentalhealth #schools #teachers #educators #colleges #anxiety #studentanxiety #anxietysupport #studentwellbeing #wellbeing #schoolwellbeing #wellbeinginschools #schoolmentalhealth #studentmentalhealth Play Video Play Video 01:49 eQuoo Bites Episode 5: Why do we use gamification in our teen mental health app? In episode 5, Silja Litvian, Clinical Psychologist and founder of eQuoo talks about the reasons for using gamification in our teen mental health app. She explains how gaming works with our natural learning styles, using story telling to embed ideas and make learning new psychological skills engaging enough to retain teen attention. #teenmentalhealth #edtech #digitalsolutions #mentalhealth #schools #teachers #educators #colleges #anxiety #studentanxiety #anxietysupport #studentwellbeing #wellbeing #schoolwellbeing #wellbeinginschools #schoolmentalhealth #studentmentalhealth Created by Psychologists Built for Education Bespoke Triage System Link to Internal Staff and Resources Custom signposting for internal and external support Intuitive Emotional Wellbeing Assessment for Appropriate Signposting BOOK A DEMO BOOK A DEMO Created by Psychologists Built for Education eQuoo Webinars Free webinars on student mental health and wellbeing eQuoo Webinars: Advice for Teachers and ... Play Video Play Video 50:43 Mastering Mock Exams: Using Mental Resilience with Students to Overcome Exam Stress In our November Webinar Silja Litvin, Clinical Psychologist and founder of teen mental health app eQuoo looked at: - Understanding Mental Resilience and how it can help students - Identify common psychological and emotional challenges faced during mock exams (e.g., anxiety, self-doubt, fear of failure). - How to help students Build a Resilient Mindset - Effective Study and Preparation Techniques - Stress Management and Relaxation Techniques - Handling Mistakes and Setbacks - Motivation and Goal Setting #exams #exampreparation #mockGCSEs #mocktest #mockALevels #teachers #schools #teachersresources #resources #advice #howto #examnerves #testanxiety #exam #stressmanagementtechniques #motivation #studentmotivation #students #mentalhealth #studentmentalhealth Play Video Play Video 56:09 Strong Females for a Stronger Future: Webinar for Schools & Colleges Are you a secondary school teacher who sees young girls navigating the exciting yet nerve-wracking world of new friendships and self-discovery? 🤔Watch our on-demand webinar, hosted by psychologists, Silja Litvin and Dr Philip Jefferies, to find out how you can support girls with: 😟 Anxiety attached to fitting in 👭 Building meaningful relationships 💪 Building strong females with mindfulness and confidence #webinar #ondemand #advice #mentalhealth #schools #teachers #schoolwellbeing #schoolsUK #colleges #girlsmentalhealth Join 500,000+ teachers, students, and professionals who have already discovered eQuoo BOOK A DEMO 65 retained users stay for over 30 days % 5 longer sessions than other wellbeing apps x 3 higher retention rate than other mental help apps x Who we are working with Paragon Skills is an award-winning, Ofsted-rated ‘Good’, national apprenticeship provider inspiring over 7,000 learners annually and working with over 2000 businesses to deliver apprenticeships in a high-quality, consistent way. Paragon Skills partners with eQuoo as they recognise the emotional and mental health of their employees, and apprentices is of great importance to their personal growth and well-being.

Created by Psychologists, Built for Education eQuoo is clinically proven to improve student emotional health by tapping into skills to boost the 5 most important dimensions through digital gaming Personal Growth Reduce Anxiety Relationship Skills Reduce Depression Resilience BOOK A DEMO Personal Growth Reduce Anxiety Relationship Skills Reduce Depression Resilience Change a student's life for less than 2p a day with eQuoo Clinically Proven to Work in Just 5 Weeks 5x longer sessions than other wellbeing apps 3x higher retention rate than other mental help apps 500,000+ students, teachers and professionals who have already trusted us CONTACT SALES Integrated Wellbeing and achievement is an integrated concept Builds Resilience eQuoo is designed to lower anxiety & depression and build resilience Triage System In-app triage system to direct students to the most suitable care Insights Backend access to robust analytics and insights Bespoke Triage System Link to Internal Staff and Resources Custom signposting for internal and external support Intuitive Emotional Wellbeing Assessment for Appropriate Signposting BOOK A DEMO eQuoo is within the 2% of apps that are clinically proven to help users boost their mental wellbeing BOOK A DEMO