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I’m Pres­i­dent of Childline, which helps thou­sands of chil­dren ev­ery week. If you ever need to talk, you can visit or call them on

Es­ther Rantzen, 0800 11 11. ww.childline.org.uk HAP­PI­NESS means dif­fer­ent things to dif­fer­ent peo­ple. It can be hard to de­scribe hap­pi­ness and what it means. To work out what hap­pi­ness means for you, try to think of some­thing that would make you sad if it wasn’t around. This could be peo­ple, ac­tiv­i­ties or things.

It’s im­por­tant to re­mem­ber that life has ups and downs. No one can be happy all the time. Life is colour­ful and full of many emo­tions, and it’s im­por­tant you al­low your­self to feel all of them.

Your emo­tions and feel­ings all af­fect your well­be­ing. Well­be­ing in­cludes tak­ing care of your­self and learn­ing to cope in dif­fi­cult sit­u­a­tions.

Dif­fi­cult sit­u­a­tions are any­thing that makes you feel upset, sad or wor­ried. Some ex­am­ples are fall­ing out with a friend, feel­ing bad about a test, get­ting an­gry with some­one or be­ing late for some­thing im­por­tant.

Some things you can do to help with these feel­ings are:

Take a break – are you thirsty, hun­gry or tired?

Take time out for 30 sec­onds.

Ground your­self by tak­ing a deep breath and fo­cus on your breath­ing; in through your nose and out through your mouth. Breathe in for seven sec­onds, hold for five sec­onds and breathe out for 13 sec­onds.

Use your senses to name five things you can see, four things you can touch, three things you can hear, two things you can smell and one thing you can taste.

You can also do these things even if you’re feel­ing okay. Sci­ence sug­gests that peo­ple who do this tend to be hap­pier and have bet­ter well­be­ing.

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