The Jansport backpack collection are incredibly durable (my son’s has lasted for years!), comfortable and practical, and are always winners with parents and kids.

There’s a good range of colours available too, so there is sure to be one to suit everyone. And once they start to get a bit grubby, just pop into the washing machine and they’ll look as good as new again!

Key Features

• Lifetime warranty
• One large main compartment
• Front utility pocket with organiser keeps essentials handy
• Straight-cut padded shoulder strap
• 2/3 padded back panel for cushioning comfort
• Web haul loop

Available from Schoolbooks.ie & other retailers worldwide.

Available in a range of colours and designs, the St. Right school bags are all made of waterproof material. They are designed fit A4 books and folders and have ergonomically designed straps and handles.

Key Features

• Comfortable, adjustable straps and ergonomic back support
• Water-resistant material
• Sponge reinforced bottom of the backpack
• 4 chambers and 2 outer pockets.
• Reflective elements

Available from Schoolbooks.ie and other retailers worldwide

Get our best content direct to your inbox! You’ll receive quick and easy recipes, fun ideas to entertain the kids, parenting tips, great competitions, as well as offers from brands we trust.

The North Face have an extensive range of school bags and backpacks in a large array of colours and designs. They are made from durable materials and the Vault range has added features perfect for school.

Key Features

• Padded laptop sleeve within main compartment
• Front elastic bungee for external storage
• Internal organisation compartment with zipped and velcro pockets
• Sternum strap with whistle buckle
• Padded straps and top handle
• Reflective tabs

Available from Amazon.co.uk & other retailers worldwide.

Quiksilver’s 1969 range of rucksacks are durable and practical, due to the large number of compartments and zippered pockets. They come in a stylish range of muted colours, and will last your growing child’s needs for many years.

Key Features

• Ergonomic, padded, adjustable shoulder straps
• Laptop sleeve
• Two main zippered compartment
• 2 side zip pockets
• Zippered front pocket

Available from Amazon UK & other retailers worldwide.

If your child is a fan of Vans footwear, then they are going to love this ultra-cool backpack. It’s hard-wearing, long-lasting and has plenty of room for all the school essentials. It can also be used as a laptop bag. It comes in lots of different colours.

Key Features

• One large main compartment
• Laptop sleeve that fits most 15″ laptops
• Front zip pocket with organizer
• Padded shoulder straps
• Capacity: 22 Liters

Available on Amazon & Vans retailers worldwide.

The HEAD 17″ backpack comes with a laptop compartment and a fleece lined mobile device pocket – perfect for school, sleepovers and trips. It comes in a range of designs, perfect for all ages.

Key Features

• 2 outside pockets – mesh
• Comes with a reinforced handle and stiff, contoured sponge back
• Straps are padded sponge and are adjustable
• Backpack has an output for headphones and an organizer with a key ring in an outside pocket
• Backpack also has reflective elements

Available on Schoolbooks.ie & other retailers worldwide.

The high quality and durable Ridge 53 Backpack is multi-functioning, making it ideal as a schoolbag, laptop bag or rucksack.

It’s got oodles of compartments and a foam back for comfort. We particularly love it for its practical waterproof raincover, which is ingenious when caught out in a shower on the way home from school.

Key Features

• Foam back panel and shoulder straps for added comfort
• Zipped pockets on both sides
• Integrated waterproof raincover
• Reinforced easy lift top handle
• Interior organiser pockets
• Secure and durable zips
• Triple stitching at all stress points
• Available in a large selection of designs to suit all tastes

Available from Schoolbooks.ie & retailers worldwide.

Remember children pick up on our anxieties, so try and be relaxed about this new phase. Talk to them before they start and listen to and try to address any worries or concerns they may have. Also it is important to make time each day to have a chat about how their day went and you can fill them in on your day too.

Many secondary schools will assign your child a ‘buddy’ from an older class to help them get settled in. Remind them that everyone is in the same boat starting off, the school and the routine will be new to all the 1st year pupils regardless of whether they attended the feeder primary school or not.

Preparation is key to help your child with the transition from primary to secondary school. Try and have all the books from the book list on day one. And if your child’s school has a uniform, be sure they have everything they need for the first day too. They will be more relaxed knowing they are all prepared and ready to go.

Label everything! I am talking from experience, they will lose at least one item of their uniform each term or end up with someone else’s jumper/lunchbox/jacket/text book etc.

My other top tip when it comes to the uniform is to double up on the pants/skirt/jumper/t-shirts/socks if you can afford to. If items go missing or get damaged, it can be difficult to get replacements during the year. When my girls were still growing, I bought the next size up as my double up extras. That way, if I didn’t need them during that year, I had them ready for the next year.

A good sleep routine is vital for your child to be alert and actively learning each day. The school day is a big step up from what they are used to, not to mention the time needed for homework and study, including at the weekends.

They need some downtime to unwind before bed. Whether they enjoy reading, having a bath or watching a favourite TV program, they need to take the time to relax so they can get to sleep quickly. Children and teens of this age need at least 8-9 hours of uninterrupted sleep. Needless to say, devices should be off for at least 30 minutes (and ideally an hour) before they intend to sleep.

A good breakfast will provide them with the energy they need to face the day ahead. Low sugar, wholegrains, fruit and protein-packed breakfasts are best.

Lunch will also be different in secondary school. Your child may have access to a canteen and they will often be allowed to leave school during their lunch break giving them access to other shops or cafés where they can buy lunch.

For those that want to bring their lunch to school, a good lunch box and water bottle are essential. And check out these flasks which will keep soup, pasta or other healthy meals warm until lunch break.

If they go straight to study, pack a snack to have between school finishing and study beginning. And once they get home, sit together to eat so you can all catch up on how everyone’s day went.

The one thing I really wasn’t prepared for when my girls went into secondary school was the weight of their school bags. It is essential they get a sturdy bag that fits well and helps distribute the weight evenly.

If the school offers lockers, sign up for one. It will save them having to carry all their books to and from school each day. Remember to label each book. My girls usually pick a page within each book to write their name on. They use the same page number for all their books! That way if they go missing they can usually track them down.

Most children will receive homework in several subjects each night, so they will need to bring books home for this. A friend suggested that I buy a 2nd copy of some of the heavier text books, even a second hand copy, so they could have those at home and leave the other copy in school. We did it for a couple of subjects they regularly get homework in.

Another top tip is to place all the books and copies needed for a subject in a zipped wallet. That way they just reach into their locker or bag and they have everything together for that subject. Often there is not much time between going from one class to another, so being able to grab and go saves them searching around in bags and lockers for the relevant items.

For parents, the cost of the first year books can be daunting, but remember, in most cases those books will last until 3rd year and the booklist for 2nd and 3rd year is usually much reduced both in cost and items needed. Buy school books early to avail of discounts and to ensure stock as popular text books can be difficult to get as back to school time approaches.

Your child will need a dedicated place to study at home, preferably one without distractions! Stock up on stationery for school and home. From pens, pencils and highlighters to refill pads and notebooks, having everything at hand helps them get straight into work.

To make this space even better, get your child to help you design it by choosing a desk, chair and other items to personalise it.

Friends will play a much larger role in your teen’s life as they transition through secondary school and it can be a daunting prospect for them starting off, particularly if they aren’t attending secondary with their friends from primary. And although they may not realise it yet, the friends they make during this time will often be friends for life, so they need to choose wisely.

Every school has clubs, after school activities and groups that children can get involved in. They range from sports teams to debating, drama and much more. Encourage your child to sign up to some of these as it is a great way to meet like minded individuals and make new friends – and also a great opportunity to try something new that they may have an interest in.

The school website or app helps keep you up-to-date with school activities, holidays and other events. You can also view school policies, download forms for when your child may be absent, etc. Many schools also offer an online payment facility for things like insurance, school trips, etc.

In primary school the children would have received notes about days off and staff meetings well in advance, but that is not always the case in secondary school. Your child may know about upcoming staff meeting or days off or early finishes, but they don’t always remember to tell you! The school website or app is the place to go for all this information.

This is a new phase for all of you that will take a bit of time to get used to. From juggling deadlines and learning how to study to having more freedom and having to be more responsible and independent, there will be an adjustment period for you and your child.

Be sure they know that you are there to support them and hopefully it will all go smoothly.

Leaving Cert year is such a busy one for your teen what with all their classes, homework and then study and possibly grinds to get through, never mind their extra curricular activities.

If you are a first time LC parent then there are some key dates that are handy to know about. We’ve created a special one page printable calendar to keep you on track.

Get our best content direct to your inbox! You’ll receive quick and easy recipes, fun ideas to entertain the kids, parenting tips, great competitions, as well as offers from brands we trust.

Final year of school is definitely a busy year. When my teen first started doing her Leaving Certificate years, I didn’t have a clue about what to expect.

Junior Cert had been a fairly easy experience, a bit of stress and a bit of pressure but nothing like the final 2 years, I have to say.

So knowing all the major dates that are coming up is really helpful, from CAO applications to Mock exams to Orals.

You might also find these Leaving Cert and Exam resources useful:

Depending on what school stage your child is at, the weight of their school books can vary greatly. I often see children struggling to school with weighty bags that look bigger than them.

It is essential as they move into older classes and have more books, that their bag is ergonomically correct for the stage they are at. Check for padding around the lower back and in the straps and plenty of space for all the books they require.

Don’t be tempted to buy a bigger school bag because it will work for a few years, it is better to buy the right size school bag for the books they have now and upgrade as you go.

Fashion and styles change too and what they may like today, may not be what they want next year, so it can be a false economy to try and cover several years with one school bag!

Another way to cut down on the weight of school bags is to buy soft cover folders and notebooks rather than hard cover ones. And if the budget stretches, you could look at purchasing a second copy of some of the heavier books second hand so that your child has one set at home and one for school, so they don’t have to carry them to and from school each day.

Bear in mind when choosing the best school bag for your child that the total weight of your child’s packed school bag, should not exceed 15% of their body weight.

Two shoulder straps are best as this puts less strain on the back, shoulders and neck muscles. Be sure to adjust the shoulder straps, once your child has all their books, stationery etc in their bag, to ensure your child’s posture is at its best.

Too long and your child will lean forward. Too short and they may lean backwards, putting more strain on the shoulders and neck.

The perfect position is where the bag sits comfortably between the shoulders and in the middle of the back. Having an adjustable waist strap also helps take the strain away from the shoulders and neck and distributes the weight into the pelvis and legs.

It is best to have a large centre pocket for less heavy books and a padded pocket to the rear for a laptop, tablet or very heavy books. Along with pockets for lunch, water, stationery etc.

Ensure the weight is evenly distributed throughout the bag with heavier items placed closer to the back and less weighty items placed near the front of the bag.

This will help to balance your child and not have them being pulled backwards or forwards by the weight.

It is good if your child can walk or cycle to and from school or take the bus where possible. It fosters independence and they get time with their friends alongside getting some exercise.

Look for school bags that are waterproof or have a rain cover for days that are not so good. This will protect the items in the bag and also protect a large portion of your child’s back too!

I have purchased school bags that can be placed in the washing machine. I tend to wash them during mid-term breaks and holidays. It helps to keep them looking good and smelling fresh too!

If your child’s school bag is not machine washable, simply empty out the contents and sponge it inside and out with hot soapy water before leaving it to dry. This is also a great way of having a clear out and getting rid of non essential papers, books and items you thought were gone forever!

I don’t know about you, but on the rare occasions when I go looking for items in my children’s school bags, I find all sorts of wonders! From notes that should have been passed on, to water bottles and food pots that I presumed were long gone, there is a myriad of non essential stuff that they are ferrying too and from school daily.

From the very 1st day of their schooling, educate them to empty their school bags at least once a week and as they get into 2nd level, to only carry the books they need to and from school each day! It will really save them from potential back pain in the future.

Whether your teen is studying Irish for the Junior or Leaving Cert, there are many online and app resources that will provide some additional learning.

These podcasts as gaeilge offer students the opportunity to help with all elements of the Irish language, building comprehension skills, vocabulary and resources.

Vifax is run by Maynooth University and offers videos and exercises around current affairs. It is a good website for listening and to help with essay work.

Get our best content direct to your inbox! You’ll receive quick and easy recipes, fun ideas to entertain the kids, parenting tips, great competitions, as well as offers from brands we trust.

The TG4 website is a good resource for all levels of Irish. This section covers the Irish oral, poetry and prose, mainly for Leaving Cert Irish higher level but there are topics suitable for junior cert level Irish too. The site is bilingual.

Many Irish students attend a residential summer course at an Irish college. These usually run during June, July and August and last for 2 to 4 weeks. Students are immersed in the Irish language.

Teanglann is an online dictionary and Irish language library enabling students to search for words, pronunciation and grammatical information.

They have an app which can be downloaded for IOS and android and a Grammar Wizard an interactive grammar engine which helps combine nouns, adjectives and prepositions correctly.

Tuairise provides a news service in Irish on current affairs, culture, sport and entertainment. This section has video content with exercises which can be filled in online as part of the study process.

Patricia Nic Eoin of All About Irish offers online Irish language courses ranging from Irish for Beginners to more advanced online Irish classes, so whatever your level, Patricia will be able to help you find the best way to learn Irish.

With the CAO deadline fast approaching, sometimes I hear students say ‘I’m not sure what I want or if I’m making the right decisions for me’. When I hear these words I take note. They are actually expressing the right thing – career direction and course choice should be about what is right for them and not just what course they will get into.

Unfortunately, with the focus so much on escalating points for college courses, young people can easily lose sight of their personal goals and confuse their critical questions about ‘what I want to be or do’ with instead, ‘what course will I get into’. This can be a cause for despair and a lack of motivation that doesn’t help their studies either.

So, for parents in this situation, here are some simple tips I can share to help you and your teen:

It is absolutely vital that the young person has a one-to-one conversation about their interests, their dreams and their goals. They deserve this dedicated time. They have much to contribute to the world and their contribution is needed. Where they can align an area of deep personal interest with a career direction is particularly noteworthy but, this is not always possible, so further exploration may be needed.

Setting up a consultation with an experienced, open-minded career guidance person, used to working with students, is advised. Where a student cannot be easily guided, psychometric testing may be recommended. Psychometric tests, depending on the selected test, are an objective measure of personality, interests, work style/ environment, values and ability. They can propose a range of suitable careers to match the person’s profile and ability. Only an accredited tester is qualified to administer and interpret these tests.

This approach, matched with the subjective one-to-one conversation can be a very effective way to coach the young person. Frequently schools’ career guidance counsellors are snowed under due to heavy caseloads so it may be necessary to pursue a private provider for this purpose.

Students often vacillate between a few areas of interest but are unsure which to pick and in what order. This calls for a ranking exercise of their selected career areas, in order of their priority.

The listener, be it guidance counsellor, parent, teacher or friend, should always ask the ‘why’ question – why does this interest you, why do you want it, which do you want more. Hearing their reasons articulated out loud can help them make up their own mind.

I saw this work to great effect recently for a Leaving Cert student. She was toying with the idea of studying Agricultural Science and Food Systems – by the end of the career exploration session she was convinced that she was making the right choice and left with a pep in her step!

Get our best content direct to your inbox! You’ll receive quick and easy recipes, fun ideas to entertain the kids, parenting tips, great competitions, as well as offers from brands we trust.

For some young people, the question ‘What do you want to be?’ does not work and can leave them feeling quite lost. One young lad told me that whenever someone asked him what he wanted to be, he always said ‘engineer’ just to get people off his back!

A different question we can ask that is more inspirational and grounded in the real world of work is ‘What challenge or problem in the world do you want to solve?’ And crucially ‘what do you need to learn to be able to do that?’

This approach moves us away from focusing on jobs and helps them see the bigger picture: the challenges, problems and opportunities that exist in society and the world of work. It is based on the premise that while jobs and careers are likely to change, the challenges we are trying to solve will remain!

I have seen this approach work wonders and shift the careers’ conversation to a whole different level, whether working with students or graduates. Using a supporting set of career challenge cards, the young person identifies the challenges and opportunities that exist in the world that motivate them, enabling them to make more informed decisions and approach the changing world of work with a different mindset.

Building on the previous point, encouraging the young person to think about their values when selecting a career direction is important. This should also inform their choices. Put simply, if they are into sustainability and the green agenda it’s unlikely they will want to work for Shell!

I have seen a family member’s life experience greatly influence a young person’s values, e.g. an 18 year old girl heavily influenced towards studying biotechnology due to a family illness and her desire to find cures and contribute to global development.

An intuitive guidance counsellor will facilitate the conversation carefully and bear the student’s values in mind.

Parents should not underestimate their influence on their teen ‘the voice in the head’, although their son or daughter may not credit them with it at the time! There is no single way that works for everyone so parents need to be open to supporting their young person in various ways.

They can do this by listening to them, by asking how they can help, by noticing what comes naturally to them, what brings them joy, by learning to read them and by affirming them in those respects.

For example, you might say ‘I notice how well you relate to others; how you like your own company, your attention to detail, the way you finish out a job’. Remind them that these are all transferable skills that contribute to the workplace and to one’s personal development.

Above all, don’t panic – get informed, reach out for help for yourself as a parent and for your teen and acknowledge that their career journey, no matter how challenging, is part of their life journey and self-development.

There is lots of time. After all this is Generation Z and the prediction is they will have up to seventeen jobs in their lifetime!

Before I begin I must say that TY is not for everyone. If your child is mature and has a clear idea of what they want to do when they leave school, they may be better to go straight onto 5th year. Or if your child can’t wait to leave school and get working, TY is adding an extra year they may not want to be in school.

The merits or lack thereof for students to have a gap year away from study and exams divides both parents and students. It is something you need to talk about and inform yourself on. Get the facts as they say, be sure the TY program is well organised and not seen as a ‘doss’ year by students (and teachers). And if the program is well run in your school this year, check if it will be the same co-ordinator for the year your child is due to be in TY.

TY became an option for students in some schools in 1992. It is designed to give teens time to learn new skills, mature and discover what it is they want to do in life in a well-organised and informative way.

Transition year offers exciting opportunities for students to experience a more practical and different kind of learning. Here are some reasons why TY is a good idea:

Perhaps the greatest benefit of transition year is the opportunity for your child to learn new skills, beyond the books, and receive on-the-job training in jobs that they may one day become their career.

Most TY programs have work experience built in. Students should be encouraged to create a CV and apply for jobs that they feel they may like to do in the future. If I can urge you to do one service for your child, please don’t get the job for them.

Encourage them to look for work experience that interests them and not to go for the easy option or for a job that they hope will turn into part-time paid employment, unless it is truly something they want to do later in life.

Of course students will be nervous going for an interview and entering into a workplace, but by pushing themselves forward they will gain invaluable insights into their own personality and interests.

Their dream job may turn out to be nothing like they expected and they have the opportunity to explore other choices. Or they may love it and be motivated to do everything they can to ensure it is where they end up after school.

Many schools mix up the classes for transition year so students are taken out of their class groups, and comfort zone, and have to make new friends. While this fills them with dread initially, it is a reality check for the real world.

They have the opportunity to get to know others through working with them on projects, taking trips with them and getting to know them in a non-academic way.

They will still see their friends and get to spend time with them but they will have to make an effort to make new friends too, better preparing them for life in the workplace or at 3rd level where they will be the ‘new person’ in many situations.

Get our best content direct to your inbox! You’ll receive quick and easy recipes, fun ideas to entertain the kids, parenting tips, great competitions, as well as offers from brands we trust.

During transition year, your child will mature and develop as a person. Although it is a year away from the treadmill of exams, study, hours of homework, each student will only get out of transition year what they put in. They need to throw themselves into the projects and experiences offered and use the year to gain new skills.

Through researching, gathering and collating information for projects and presenting them to their peers, they will learn the skills needed for going into a workplace or to do college projects.

Without the stress of exams and constant study, teenagers will have the opportunity to enjoy more sports, arts, culture. You should encourage them to do some charity or community work, this all helps them to grow as a person and looks great on a future cv.

If they are involved in a particular sport, encourage them to look at undertaking some training to enable them to help with coaching younger children. If the school offers a school production encourage them to audition and take part, either in the limelight or back stage. These skills are invaluable for building confidence.

The extra year afforded to them by doing transition year is an opportunity to explore the subjects on offer for leaving cert and make a more informed choice of what subjects will best suit them. By picking subjects that interest them, they will be more likely to excel in them. It also means they will be a year older going to college or into the workplace.

Most transition year programs feature travel and trips away. This is great for growing your child’s independence and broadening their horizons. Whether the trips are abroad or day trips to different places, they get to enjoy experiences they wouldn’t otherwise have had and to see places they may not have been before.

One of the main cons for students doing transition year seems to be the shift in gear back up to study and homework after a year working in a very different way.

It is important for your child to keep some sort of study regime going during transition year. Whether this be keeping up with their core subjects, or tying in some of their work experience or trips with the language they are studying or taking time to read more books on the subjects that interest them you need to ensure they stay motivated.

If everyone says the TY program is not well organised in your school pay heed. All schools are not equal and when the program is poor, the students become bored and de-motivated and it is very difficult to keep them going for the year.

Transition year can be a financial burden for many. It really does depend on the types of trips organised by your school. If you think you may struggle, but your child really wants to do transition year, talk the school before you have to make the choice and see how they can help.

For many parents the worry is that their child will get a taste of freedom be that from the burdens or study and exams or financially as they go for jobs that offer them part-time work throughout the year. And will find it very difficult to ramp back up to the levels needed to do well for their leaving certificate.

Every child in unique so you need to sit down together and have a frank discussion with your child on what it is they are hoping to gain from doing transition year, beyond the fact that ‘all my friends are doing it’.

If your child starts transition year and realises it is not for them, do talk to the school as early as possible to see if they can move onto 5th year.

All in all for me and my child the pros outweigh the cons when it comes to transition year. I know it may not be the same for all students, so do the research before signing up for it.

Did you know 16-24 year olds are the second highest at-risk age group to contract Meningitis? 1 in 10 people who contract the disease will die and of those who survive 1 in 5 are left with after-effects which can include brain damage, amputation and hearing loss.

Students are the second most at-risk age group to contract meningitis as the bacteria which causes meningitis is spread through:

• Coughing
• Sneezing
• Close contact
• Intimate kissing

Because of this, the risks in colleges and universities are increased due to the close proximity in which they study and live, as their social interactions with each other are increased throughout this period.

Due to the lifestyle of some students, their immune systems may also be weakened as a result. It is not yet known why certain people are more susceptible to contracting meningitis, and it is particularly dangerous as it can present itself with similar symptoms to a hangover or flu and can develop in a very short time.

The heightened risk of meningitis at this time of year is largely due to the fact people spend a lot more time indoors in close contact during the autumn/winter months and germs are spread more easily.

Get our best content direct to your inbox! You’ll receive quick and easy recipes, fun ideas to entertain the kids, parenting tips, great competitions, as well as offers from brands we trust.

The symptoms of meningitis can appear in any order or some may not appear at all.It also may be a difficult disease to spot particularly this time of year.

The signs of Meningitis can include

• vomiting
• fever
• headache
• stiff neck
• severe muscle pain
• confusion
• there may also be a rash that does not fade under pressure.

Take a minute to make yourself familiar with the symptoms of meningitis.

As coming down with a ‘cold’ or the ‘flu’ may weaken the immune system this also can also make you more susceptible to the disease. People must also be aware that meningitis can present with symptoms similar to that of the flu and, as there are still no vaccinations against all strains of the disease, knowing the signs and symptoms of meningitis is your family’s best form of defence.

If you have younger children, make sure their vaccinations are all up to date.

If you suspect Meningitis, seek medical help immediately; say the word Meningitis to the medical professional and let them rule it out.

Do NOT wait for a rash – Meningitis does not always produce a rash.

Being Meningitis aware saves lives.

Following the death of their 4 year old daughter Aoibhe, Siobhan and Noel decided to set-up ACT for Meningitis.

ACT stands for both the Aoibhe Carroll Trust, and also represents the three key messages Siobhan and Noel want to get across in relation to Meningitis

• The ‘A’ standing for ‘Ask’, ask yourself could it be Meningitis;
• the ‘C’ standing for contact your doctor; and
• most importantly ‘T’, trust your instincts.

Since its formation and through self-fundraising, ACT have provided free support services to children, adults, families and communities in 20 counties in Ireland through a unique Meningitis Community Care Programme.

They offer both practical and emotional support for those living with the impact of the disease. They support individuals, and their families, including those who have been bereaved, helping to rebuild lives after meningitis and septicaemia.

Wherever a person is in the country, if they have been affected by meningitis either through bereavement or living with the severe after affects of the disease, we provide free individual and group support services and therapies tailored to their needs, within their own community and without a waiting list.

If you would any further information about Meningitis or the support services we provide please contact us at 091-380058 or email Sarah@actformeningitis.ie

For further information about about Meningitis or the support services that ACT offer visit www.actformeningitis.ie

To combat stress we must first have an idea of how it works. We have all heard of the ’fight or flight’ reaction. This is inbuilt in our DNA and when we face a stressful situation or challenge our first instinct is flight or fight.

This flight or fight reaction is caused by raised levels of ‘cortisol’. Once the stress passes the ‘cortisol’ levels quickly return to normal. This is true for all mammals.

However, in humans, we have become less able to rebalance our cortisol levels as our world constantly challenges and pressurises us. All too often we allow stress to grow and grow until it takes hold and controls us.

The build up of stress can affect both your physical and mental health. Key indicators of stress build up include:

• Nausea
• Mild panic attacks
• Broken sleep which leads to exhaustion
• Heart palpitations
• Outbreaks of eczema, psoriasis and acne
• Irritability/short fuse
• Appetite changes
• Headaches
• Muscle pain and tightness
• Shortness of breath

Know the signs of stress and manage it to avoid stress building up. Persistent high levels of stress, can impair memory absorption and recall, learning focus and decision making. A stressed body and mind is unable to operate at peak performance. For extreme cases, seek medical advice.

We need to encourage our children to let stress go in the lead up to exams.

Get our best content direct to your inbox! You’ll receive quick and easy recipes, fun ideas to entertain the kids, parenting tips, great competitions, as well as offers from brands we trust.

Encourage your teen to include time each day for exercise or sport. Even 20 minutes out in the fresh air can help. Remind them while they are studying to get up and walk around for a minute every half hour. This re-energises the body and refocuses the mind.

It is important to eat a well balanced diet in the lead up to exams to nourish and energise the body and mind. All too often teens grab high sugar snacks and drinks to see them through but, with a bit of planning, you can create quick and healthy alternatives.

Encourage your teen to go out into the fresh air and inhale deep breaths deep into their lungs. Hold for a moment and exhale slowly. This breathing exercise helps get more oxygen into the blood stream and will make them feel energised.

Water, water and more water is key to combat dehydration. Make sure your teen has water going into every exam to help cleanse away toxins and keep headaches at bay.

Laughing naturally exercises all the muscles in your stomach area and will automatically improve breathing and relieve tension. Laughing also releases happiness hormones into the body and is contagious so it makes people around you laugh too.

So think about something that made you laugh out loud and relive the moment!

Remind your teen that’s it good to give their Mum, Dad, sibling or best friend a hug. Or a simple shoulder and head massage for two minutes.

This releases the happiness hormones – dopamine, endorphin, oxytocin and phenethylamine and will help relieve stress and tension.

Send the family dog into your teen’s study spot so they can take a 10 minute break to have a cuddle and play with your pet.

Positive thinking leads to positive emotions and a general feeling of well-being and control. Reinforce the message that your teen has worked hard and the knowledge is in there just waiting to flow out in the exam.

If an exam doesn’t go their way, don’t dwell on it, let them talk it through only if they want to and help them to move on.

A soak in a warm tub helps ease away worries, tension and stress. You will emerge feeling good in mind, body and spirit and go on to enjoy a great night’s sleep.

Whether your child is embarking on the first stages of the three-year Leaving Cert cycle and debating their subject choices or has completed their CAO form and is about to sit the exams, there are many milestones along the way for parents to be aware of.

The guidance needed for the next Leaving Cert cycle is extensive, and while much of this will come from teachers and school in general, you need to understand the options being presented to your child so that you can ensure they are making the right decisions.

Get all the facts here, and then start some conversations at home with your teen about their subject likes and dislikes, how prepared they feel for exams, what career path they have started to think about (if any), whether higher or ordinary level exams are a more suitable choice, and so on. With the confidence of information, you will be better equipped to have calm and considered conversations with your teen – because the last thing anyone wants or needs is to have heated arguments that cause more undue stress.

In the CAO system, your teen’s highest six grades will be used to calculate the points for entry purposes to courses offered in all Higher Education Institutions (Universities, Colleges and Institutes of Technology).

As a result, most schools will offer students the opportunity to take seven (or more) subjects, to allow the best six to count for CAO points. Some schools also offer the LCVP (Leaving Certificate Vocational Programme) as an additional option, which has a focus on enterprise and preparation for working life.

To start with, your teen must consider the options open to them after the Junior Certificate. They need to check the requirements for each of the third level courses in which they have an interest, and then they must put in the time necessary to research the consequences of taking or not taking any particular subject.

Certain universities may require students to have specific base subjects, while certain courses will then also have their own requirements. For example, to enter an NUI institution (UCD, UCC, NUI Galway and Maynooth) the majority of students must have Irish, English and one other language as part of their six subjects. Further, to study Commerce, students must also have mathematics.

Sit down and look at courses together with your teen and discuss what they might be interested in applying for and what the requirements will be. This will also be useful for when they come to make their CAO application (see below).

If your teen doesn’t know what they want to do when they leave school then it’s advisable to choose a good balance of subjects for Leaving Cert to leave their options open. Students who are a year ahead of them may be able to offer helpful insights into what it is really like to study any particular subject.

Your teen should:

• Choose subjects they enjoy
• Pick subjects they are good at
• Opt for subjects they need for their chosen career
• Keep options open by making a balanced choice now
• Talk to Guidance Counsellor and teachers
• Discuss it with both parents/guardians

Your teen shouldn’t:

• Choose a subject because a friend is taking it
• Pick a subject just because they like (or dislike) the teacher
• Choose a subject because they think it will be easy
• Opt for a new subject without finding out more about it
• Make a decision at the last minute without thinking about it
• Panic

Get our best content direct to your inbox! You’ll receive quick and easy recipes, fun ideas to entertain the kids, parenting tips, great competitions, as well as offers from brands we trust.

You can expect a lot of stress and a lot of work. Teens will face a “mountain of work” – teachers seem to load on the homework and expect study as well, and that’s for all seven subjects.

I can only share my experience, but I did find that my daughter has definitely been motivated and hard working which has helped. I didn’t need to try to motivate her. If your teen needs motivation, then maybe looking at future options and getting them excited about what they could do after school would help motivate.

Stress is very high at times. Especially near mock exams, orals and CAO applications. So keeping things organised for your teen and yourself will help when stress levels rise.

Your teen is likely to be a bit crotchety (or more crotchety than usual!) so expect a bit of backlash from the stress. Try not to take it personally.

If they are complaining about a teacher or the workload, listen and try not to jump in but let them work out their feelings. They may just need to vent.

They are in the throes of a huge deal, so while you know that it’s not the be-all and end-all, they don’t right now, so be supportive.

Whether or not your child needs grinds or extra tutoring obviously depends on a number of factors. I went to school in Scotland so I didn’t have the same system, and personally I feel it should be the school, teacher, pupil and parent who all work together to make sure the student is managing the subject. But grinds are a major part of Irish education.

Unfortunately, one of my daughter’s teachers just wasn’t up to scratch and she needed a grade in that particular subject for the course she wants to do at university, so that meant paying out for weekly tutoring.

You can expect to pay an average of 30-40 euros at a minimum for a weekly 1-hour session.

• See if you can share a session with one of your teen’s classmates – it will help bring the cost down, plus they can study and go together, and that helps with lifts too.
• Ask for recommendations from other parents. Word of mouth is really important here.
• If you can’t get a word-of-mouth recommendation, ask the potential grinds tutor to give your number to a past parent who has used them for a quick reference. It’s worth it.
• Consider using a college student to keep the cost down – if they have recently been through Leaving Cert and are studying that subject in college, they may be a good option.
• Ask the grinds teacher if they will let you pay up front for more sessions and get a discount. If you don’t ask, you don’t get!

Many people also opt for crash grinds courses during midterm, Christmas and Easter holidays. We didn’t go that route, but you can expect to pay approximately €1,000 for a week’s crash course.

This will depend on your situation, your child’s preference and what’s available at their school in terms of supervised study after core school hours.

Because we live a bit of a drive away from school and I’m already picking up her younger sister, it’s not very feasible to drive twice to school, so we ruled out staying to study after school. In any case, my daughter preferred to come home, have something to eat then get stuck into her homework and study at home in peace. She can play music while she’s working and not get bothered by other people.

However, that might not suit your teen. Michelle, the other co-founder of Mykidstime, says that her daughter prefers to stay after school for supervised study, get her homework and study done so that then when she comes home she knows it’s all finished for the day.

Avoid your own Leaving Cert stories

Don’t bother telling them about when you were doing the Leaving Cert.

It’s irrelevant and times have changed.

Stay practical for them

Put key dates and times into your phone and on the family calendar so you are on top of when you need to be chauffeur outside of normal school drop offs and pick ups.

Help them get plenty of sleep (9/10 hours is ideal)

Although you can’t stop them staying up late, remind them that a good night’s sleep is really helpful for studying the next day.

Provide good meals and nutritional snacks to help them avoid sugar and caffeine

Good snacks include nuts, dried and fresh fruit, popcorn, or high fibre cereal like Weetabix with milk.

Try to free up as much time for them as you can

We have a rule in our house that our daughter doesn’t have to do chores during the week so she can maximise study time, but she has to help at weekends.

Make sure they get exercise

Whether that be gym, swim, team sports or just walking the dog, encourage them to take a break from studying and get active.

Don’t over-reassure

You might feel anxious too about the whole thing but too much reassurance can prevent them learning to reassure themselves, so it’s a balance of keeping calm and being there for them when they need to vent.

Acknowledge that they are anxious

Listen and be empathetic. This is a big milestone they are facing, and it’s understandable for them to feel nervous and unsure.

Make sure they set aside time for socialising

Obviously this won’t be a problem for every teen, but if you think your teen is spending too much time with their “head in the books” then suggest they organise some down time with friends.

Help them to get to grips with managing their time

Some people like to be rigid in their schedule, others like more variety. My daughter and I sat down the very first time she was sitting end of term tests in Leaving Cert and made a study plan together.

The really big milestones are the Mocks (February), the language orals (April) and the final Leaving Certificate state exams (June).

Then you also have CAO application time, applications open in November. If you want to avail of a discounted application fee you just need to make sure their application is done by around mid-January.

If your child is sitting the HPAT (Health Professions Admission Test) e.g. to study medicine, it’s usually takes place on one Saturday later in February.

You will need to pay for the Mocks and the final state exams as well. So ask your school at the start of the year how much to expect to pay this year if you need to budget for this.

As you get into the exam period, there are 3 really big things you can do for your teen to help mitigate against exam stress:

1. Ask if there’s anything you can do to help – maybe they would find it useful to run over some main points as they study, for example.
2. Make sure they are organised – so they have what they need for the exam, and all the dates and times are clear in their heads, as well as yours.
3. Deflect the pressure – encourage your teen to aim to do their best and be assured that it is the effort they make and not the result that makes the difference. Not getting a top grade does not mean failure, and tell them that you will support them because of their effort rather than the results.

Get to grips with the way the CAO application process works and how points are going to matter when they come to pick their preferred college courses. There’s a good Parents Guide on the CAO website, and here is a CAO points table that’s handy to bookmark.

Basically, the way it works is a student’s points are calculated on their six best subjects. So, a student who gets between 90 and 100 per cent in six higher-level subjects will get 600 points (100 points per subject x 6).

Or if a student got an H1, H2, two H3s and two H4s they would get 100+88+77+77+66+66= 474 points.

There are also bonus points for doing Higher Level Maths. A bonus of 25 points will be awarded for Higher Level Mathematics for H6 grades and above.

I must admit I’m not looking forward to Leaving Cert results day in August. How nerve-wracking for my daughter, never mind us!

You can get your results at your school or from 12 noon on Results day online on www.examinations.ie. To access your results online you will need your Personal Identification Number (issued to all candidates before the commencement of the written exams in June) AND your exam number.

It depends on what your teen wants. They may be comfortable with going to school where they will be with their friends and the camaraderie can help get them through the experience. Teachers and the principal will be there too to give help and advice.

But not everyone will want to be surrounded by people, so having the online option is always a good back-up plan.

Nerves can make it easy to miscalculate so help your teen work out their points. Here’s an online points calculator that might help.

The National Parents’ Council post-primary helpline will be in operation on the day to provide support to students and parents alike. The freephone helpline will be on the go for six days, and can be reached at 1800 265 165.

If results are not what they anticipated, you have the option of viewing marked scripts and requesting an appeal. Let’s say a particular grade falls below expectations, your teen can ask to view their exam script – there is no charge for this. If you then wish to do so, you can then appeal the result.

CAO offers are available online on the CAO website from 6am the Monday after results day and will also be issued by post, email and SMS text.

Each offer will come with a date to accept by – usually seven days later – so it’s important to be on the ball in terms of accepting it. There should be instructions about how to accept within the offer.

As well as a school graduation ceremony, there are other celebrations during final year of Leaving Cert.

The big celebration is Debs, in the majority of schools the Debs is held in the autumn after the final year.

In some schools, before the big ball, there is a smaller ball known as Pre-debs or Grads. Final year students in my daughter’s school organised grads for pre-Christmas which was quite a good idea as it was out the way early and was a nice Christmassy celebration too.

Grads tends to be less formal dress-wise, whereas Debs is the formal ball for students so expect long prom-style dresses and tuxedos.

You can of course rent both tuxes and dresses. Girls will probably have higher costs due to needing shoes, clutch and jewellery, as well as hair and makeup.

It’s not compulsory to go with a date, often people attend with their friends or in groups.

Then just before the end of 6th year, the school will organise a graduation ceremony for you to attend with your teen to formally graduate them from school.

Remember (not that you’ll ever forget!), it’s a big year for your teen so the more you are prepared and know what to expect the better.

Try to keep calm yourself as the stress levels will rise. I know, it’s hard not to get annoyed by a grumpy teen having a go at you, but bite your tongue…and deep breaths are always helpful!