The Art of European Travel: Planning Smart, Laughing Often, and Letting Go of the Plan

Sunset on the grottos of Lagos, Portugal

Traveling to many countries in Europe has taught me that every trip is a mix of discovery, delight, and a few lessons learned the hard way. I have been in awe of the beauty of historical squares, unique nature, mountains, valleys, grottos, and centuries of history. Experiencing it in person has a lifelong effect.

I now regret waiting until I was over 50 years old to travel to there. If you’re dreaming about going, my advice is simple - don’t wait. Europe rewards curiosity and strong legs. With its steep inclines, endless staircases, and limited elevators, the sooner you go, the better. Take any opportunity you or you children have (exchanges etc). It opens our minds and lets us see things from very different perspectives.

After several visits across different countries (We’ve been to Spain and Portugal four times now), I’ve picked up tips that make each journey smoother and more enjoyable – from choosing flexible accommodations and managing money with ease to understanding cultural rhythms like siestas and late‑night dinners. Whether you’re planning your first adventure or returning for another round of exploring, I hope these insights help you travel smarter, adapt faster, and savor every moment.

1. Planning & Preparation

Save yourself money, stress and surprises.

A little planning upfront can save you money, stress, and surprises later on.

• Use a VPN when you begin searching for flights and accommodations to avoid dynamic pricing. At minimum, open your browser “in cognito”.

• Book accommodations with free cancellation whenever possible. Often you have up to about two weeks before arrival to cancel, which is invaluable when plans or world events change. Rmember that in Europe, the ground floor is “0”. If you book a room on the 2nd floor, you will have 3 flights of stairs (many have no elevator).

• Check your credit cards to see what travel insurance you already have. If you don’t have out‑of‑country coverage, shop around and purchase a plan before you go. Without it, one slip or fall will cost you thousands of dollars. Don’t take the chance.

• Make sure your passports are valid well beyond your return date. Some countries requre E Visas you will need to apply for. Expect to be fingerprinted digitally with your photo taken at customs on arrival.

• I keep a spreadsheet with every booking number, address, and key details. I bring a printed copy, keep one on my laptop, and email it to myself so it’s always accessible. There are many different apps you can use.

• You’ll need power adapters, comfortable shoes, and layers of clothing for varying weather conditions.

• 2-Step Verification can be a nightmare! You won’t get text messages with verification codes when you are on an Sim Card. Be sure to set it up before you leave allowing email verification as on option. Visit your bank if you are unsure.

• If you’re moving around during your vacation, plan your trains, buses, and flights in advance. The app Rome2Rio is very helpful – it shows different ways to get from A to B across Europe, along with departure times and approximate costs. We once waited until the week before and found trains fully booked and were stuck with few options.

Crucial to your trip- data needed.

2. Staying Connected

Staying connected abroad doesn’t have to mean sky‑high phone bills.

• Cell phone companies in Canada often charge a very high daily rate for data and calls. Consider eSIM apps that let you buy regional data plans, or a physical SIM if you prefer. My husband likes to buy a SIM card (before we leave) and install it as we land on arrival. He is assigned a local number and adds international calling as an option. You can also make an audio or video call anywhere for free now on WhatsApp or Messenger as examples.

• Take advantage of language translation tools, but always make an effort to speak a few words in the local language. It’s respectful and genuinely appreciated.

• Avoid using public Wi‑Fi for banking or booking excursions. Use your mobile data instead for anything sensitive.

• Google Maps has been our go‑to for navigation. You can download offline maps and use it for walking, bus, and train routes.

3. Managing Money

Have a balance of cash, cards in your Apple or Google Wallet.

Money management can make or break how relaxed you feel on your trip.

• At ATMs, always choose to be charged in euros rather than converting to Canadian dollars on the screen. Dynamic currency conversion can be costly. As an example, I would have paid about 330 CAD to take out 200 EUR at the actual exchange rate, but the “convert to Canadian” option pushed it closer to 385 CAD.

• Install an app like Wise or Revolut and load money onto it before you depart. I add funds via e‑transfer, and my Wise card sits in my Apple Wallet, making it easy to tap for purchases. It’s a great way to use a “cash‑like” option instead of your main credit card.

• Many places still prefer cash for tips, and sometimes for small purchases. Ten percent is usually more than enough for tipping in many European countries.

Hiking the grottos near Carvoeiro in the Algarve of Portugal.

What a great way to stay fit!

4. Getting Around

Getting from place to place is part of the adventure – and sometimes part of the learning curve.

• Walking is often the very best way to explore. Some of our favorite discoveries have been purely by chance. Expect steep inclines, cobblestones, and lots of stairs.

• In some regions, like the Algarve in Portugal, a rental car makes exploring much easier. You might also choose to rent a car for day trips anywhere in Europe. Book in advance and shop around. If you can avoid third‑party booking sites, do – they can muddy the waters. We once had a rental canceled without being informed, which is the last thing you want after a long day of travel.

• If you decide to rent a car spontaneously, hotels/resorts often have an agreement with a local rental company. They’ll bring the car right to you to sign your agreement and get the keys.

• Check whether you already have rental car insurance through your credit card so you don’t pay for duplicate coverage. Manual transmission is the norm; automatic cars are available but usually at a higher cost.

• Some highways have toll booths or electronic toll systems. Car rental companies often offer a transponder rental that tracks your tolls so you can pay everything at once when you return the car.

• If you plan to use local buses or transportation systems frequently, look into passes for the length of your stay. In many cases you can still pay cash when you board or tap a credit card.

• For parking, apps like EasyPark (available in many European cities) can make paying for parking much easier. Install it before you travel so you’re ready when you arrive.

5. Daily Life & Local Rhythm

One of the joys of Europe is adjusting to a different rhythm of daily life.

Presentation is everything!

• Embrace siesta hours. In countries like Italy, Spain, and Portugal, many shops and businesses still close for a few hours in the afternoon, often starting around 2:00 or 3:00 p.m. It’s not always consistent, but it’s best to expect it.

• Smoking is permitted on outdoor patios. If you are bothered by the smell of smoke like me, try to find a table up-wind. I’m told this may change in Spain soon.

• Many restaurants close between roughly 4:00 p.m. and 7:00 or 8:00 p.m., especially in Spain. Check out the reviews so you are not disappointed.

• In Spain, we’ve noticed that grocery stores and many businesses are closed on Sundays, so plan ahead for food and supplies.

• In the off season, many businesses are closed, yet they do not update their hours on their websites. We arrived at many to find the lights off. Plan B in order!

• Check official city or regional tourism websites for event calendars (festivals, markets, concerts, exhibitions).

• If you are at a hotel or resort, as them what events are happening in the area. There may even be a concierge to speak with.

• Join Facebook groups! They usually have advice on how to enjoy your stay. I joined one for Lanzarote and we found live entertainment schedules and advice on local busses through that site.

A historical walking tour brought us to the Clérigos Tower in Porto, Portugal.

6. Culture & History

Europe’s history is all around you – often literally beneath your feet.

• We like to book an excursion right at the beginning of our trip. It helps you get your bearings and the tour guide almost always gives great advice on what else you should experience.

• Appreciate Europe’s walkable history. Every city, and often every neighborhood, holds layers of stories if you take time to notice.

• You’ll find famous tourist hotspots, but also smaller historical gems with fewer crowds that can be just as meaningful.

• Respect local customs, especially in religious sites like churches, cathedrals, and mosques. Dress modestly when requested and follow posted guidelines.

• Enjoy the regional cuisine and beverages! We sought out seafood restaurants wherever we were. You won’t find some of this at home!

7. Safety & Smart Travel

Anti-Theft Bags are a must!

Safety is about awareness, not anxiety.

• Book tours and excursions through trusted providers. We often use platforms like Viator or GetYourGuide and always read the reviews carefully before committing.

• Violent crime is generally low in many popular European destinations who have very strict gun laws, but pickpocketing can be common in busy tourist areas. My purse was stolen in Barcelona even though I knew better than to set it down beside me – a reminder that it only takes a second. It’s well worth the investment to purchase an anti-theft bag. I keep mine across my body with the bag in front of me - even when eating.

• Keep digital copies of your passports, insurance details, and key documents stored securely (for example in your email or cloud storage), just in case you ever need them.

Closing Thoughts

Enjoying an ice coffee in Lagos, Portugal

Every trip through Europe teaches me something new, whether it’s a better way to plan, a hidden café or street music down a side street, or a reminder to simply slow down and enjoy where I am.

Since we check reviews before booking, it’s important to share our own experiences to help others. Since 2016, I’ve posted more than 140 reviews on TripAdvisor as LynnMcLau. If you are looking for an accommodation, restaurant or excursion - check it out.

Have you traveled through Europe recently? I’d love to hear your favourite lesson, surprise, or “travel mistake” that turned into a great story. Share it in the comments or send me a message.

When We Know Better, We MUST Do Better

Social Media and Children’s Mental Health

Australia is leading the way in banning social media for kids under 16. To gain access they are required to upload digital ID. My youngest son is a teacher there and I look forward to his insights.

𝐖𝐡𝐚𝐭 𝐚𝐫𝐞 𝐰𝐞 𝐰𝐚𝐢𝐭𝐢𝐧𝐠 𝐟𝐨𝐫 𝐂𝐚𝐧𝐚𝐝𝐚? There is more and more indisputable research linking social media to severe challenges for our children and youth. (I am currently doing a literature review.) Let me site some.

• 𝗦𝗹𝗲𝗲𝗽 𝗱𝗶𝘀𝗿𝘂𝗽𝘁𝗶𝗼𝗻 𝗮𝗻𝗱 𝟮𝟰/𝟳 𝗰𝗼𝗻𝗻𝗲𝗰𝘁𝗶𝘃𝗶𝘁𝘆 (late‑night scrolling, notifications) links heavy social media or screen time to depressive symptoms and suicidality.

• 𝗦𝗼𝗰𝗶𝗮𝗹 𝗰𝗼𝗺𝗽𝗮𝗿𝗶𝘀𝗼𝗻 𝗮𝗻𝗱 𝗹𝗼𝘄 𝘀𝗲𝗹𝗳‑𝗲𝘀𝘁𝗲𝗲𝗺. Constant exposure to idealized images and peer feedback loops (likes, comments, follower counts) is associated with body dissatisfaction, low self‑esteem, and depressive mood, especially in early and mid‑adolescent girls.

• 𝗖𝘆𝗯𝗲𝗿𝗯𝘂𝗹𝗹𝘆𝗶𝗻𝗴 𝗮𝗻𝗱 𝗼𝗻𝗹𝗶𝗻𝗲 𝗰𝗼𝗻𝗳𝗹𝗶𝗰𝘁. The shift from traditional bullying to cyberbullying means harassment can be continuous, public, and difficult to escape, and is strongly associated with nonsuicidal self‑injury, depression, suicidal ideation and suicide.

𝗧𝗵𝗲 𝘁𝗵𝗿𝗲𝗮𝘁𝘀 𝗽𝗼𝘀𝗲 𝗯𝘆:

• 𝗔𝗻𝗼𝗻𝘆𝗺𝗶𝘁𝘆 𝗮𝗻𝗱 𝗳𝗮𝗸𝗲 𝗶𝗱𝗲𝗻𝘁𝗶𝘁𝗶𝗲𝘀. The easy creation of anonymous or fake profiles lets adults pose as peers, celebrities, or recruiters, making grooming and trust‑building feel low‑risk and low‑effort for offenders.

• 𝗣𝗿𝗶𝘃𝗮𝘁𝗲 𝗺𝗲𝘀𝘀𝗮𝗴𝗶𝗻𝗴 𝗮𝗻𝗱 𝗱𝗶𝘀𝗮𝗽𝗽𝗲𝗮𝗿𝗶𝗻𝗴 𝗰𝗼𝗻𝘁𝗲𝗻𝘁. Direct messages, encrypted chats, and auto‑deleting photos give predators space to isolate children from watchful adults, escalate conversations, and move quickly to sexual content or requests for images.

• 𝗙𝗶𝗻𝗮𝗻𝗰𝗶𝗮𝗹 𝗮𝗻𝗱 𝘀𝗲𝘅𝘁𝗼𝗿𝘁𝗶𝗼𝗻 𝘀𝗰𝗮𝗺𝘀. Once a child shares a compromising image or personal information, offenders can demand money, more explicit content, or access to bank and gift‑card details, turning emotional harm into financial exploitation.

We need legislation to put the legal responsibility on the companies to reduce children’s exposure to harmful content.

We need a ban on social media, following Australia's lead. Kids should not have access. Period.

When we know better, we 𝗠𝗨𝗦𝗧 𝗗𝗢 𝗕𝗘𝗧𝗧𝗘𝗥!

Why Student Well-Being Must Move from ‘Add-On’ to Core Practice in Schools

This article was also published on LInkedIn, authored by Lynn McLaughlin.

Introduction

Across classrooms worldwide, educators are asking: "How do we help children not just succeed academically, but thrive as human beings?"

The evidence is clear - student well-being is not a “nice-to-have,” add on to the curriculum, it’s essential. This research study is one of many I have posted on my website.

What the Research Shows

A systematic review and meta-analysis by Cipriano et al. (2023) analyzed dozens of school-based SEL programs. The findings are powerful:

💥 Universal programs boost student outcomes in social-emotional skills, behavior, and even academics.

💥 Benefits are long-lasting, when SEL is built into the culture of a school.

💥 Results are strongest when programs are delivered with fidelity - meaning staff are well-trained and supported.

What Needs to Be Done

The researchers are clear about the steps forward:

1. Adopt evidence-based SEL universally - every student should have access, not just those already struggling.

2. Invest in teacher training and coaching - give educators tools, strategies, and ongoing support.

3. Measure outcomes and fidelity - track both student progress and how well programs are being delivered.

4. Embed SEL into school culture - policies, daily routines, staff meetings, and classroom practices.

SEL must move from being a weekly “add-on” lesson to the foundation of how schools operate.

Why This Matters

When children learn to regulate emotions, problem-solve, and build relationships, everything else improves. The shift is about cultivating a whole-school culture of well-being.

💥 Classrooms are calmer.

💥 Teachers can focus more on learning.

💥 Students gain the resilience and empathy they need for life beyond school.

This isn’t just about education - it’s about preparing the next generation to navigate challenges with strength and compassion.

Conclusion

In my own work, I’ve seen how proactive schools that make well-being the priority transform classrooms and children.

The research confirms what many of us know: well-being is the foundation for learning. We have decades of evidence through peer reviewed, published research studies to support my quest to have it embedded in every curriculum.

Reference: The state of evidence for social and emotional learning: A contemporary meta-analysis of universal school-based SEL interventions. Child Development. 2023 Sep-Oct; 94

Compiled Research References and Mental Health Change Agents

We are passionate about being proactive when it comes to children’s mental health. We have become accustomed to waiting for symptoms for our physical and mental health. We know much more than ever that children can learn strategies at a very young age and have them for life.

This page provides links to evidence based research and change-agents with expertise in child and youth mental health.

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The State of Evidence for Social and Emotional Learning: A Contemporary Meta-analysis of Universal School-Based SEL Interventions

Too often, student well-being is treated as an “add-on” in schools — a special program or one-off lesson. But research shows that when well-being is placed at the heart of education, everything else improves: academics, behavior, and classroom climate.

A recent meta-analysis (Cipriano et al., 2023) found that schools see the strongest benefits when well-being strategies are:

• Universal — reaching all students, not just those in crisis.

• Supported by training — teachers need coaching and resources to embed practices into daily routines.

• Measured and refined — tracking both outcomes and implementation ensures programs last.

• Integrated into culture — policies, classrooms, and staff practices must reflect a commitment to well-being.

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What Does the Research Say?

Hundreds of Independent Studies Confirm SEL Benefits Students … From CASEL

“The benefits of social and emotional learning (SEL) are well-researched, with evidence demonstrating that an education that promotes SEL yields positive outcomes for students, adults, and school communities.”

The findings are based on hundreds of independent studies across multiple fields and sources.

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Simon Sinek Millennials in the Workplace Video Interview

“Simon Sinek is an unshakable optimist. He believes in a bright future and our ability to build it together. Simon has devoted his life to help advance a vision of the world that does not yet exist; a world in which the vast majority of people wake up every single morning inspired, feel safe wherever they are and return home fulfilled at the end of the day. Every day is an opportunity to inspire someone.”

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Wait Until 8th

The Wait Until 8th pledge empowers parents to rally together to delay giving children a smartphone until at least 8th grade.  Banding together helps decrease the pressure to have a phone at an early age. Ten years old is the average age children get their first smartphone and the negative impacts are clear.

More than 50,000 parents have said yes to waiting on the smartphone for their families. Why we should wait, resources, research, smartphone alternatives and more are found on this site.

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Science Daily - New Treatment For Childhood Anxiety Works by Changing Parent Behavior

Excerpt … click above for full article. “A study in the Journal of the American Academy of Child and Adolescent Psychiatry (JAACAP), published by Elsevier, reports that an entirely parent-based treatment, SPACE (Supportive Parenting for Anxious Childhood Emotions), is as efficacious as individual cognitive-behavioral therapy (CBT) for the treatment of childhood and adolescent anxiety disorders.”

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Boston University: Moms Using Mobile Devices During Mealtime Interact Less With Children

According to the researchers, nonverbal interactions are a primary mode through which emotional content is communicated between parents and children, so its frequent displacement could represent a significant decrease in emotional connection. “We theorize that mobile device use was associated with a decreased number of maternal verbal and nonverbal interactions through decreased awareness of the child’s social cues while the mother’s gaze and/or attention was directed at a device,” explained corresponding author Jenny Radesky, MD, clinical instructor in Developmental-Behavioral Pediatrics at BUSM and a former fellow in pediatrics at Boston Medical Center.

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ResearchGate - Jon Kabat-Zinn's Research While Affiliated With University of Massachusetts Medical School and Other Places

Jon Kabat-Zinn is an American professor emeritus of medicine and the creator of the 'Stress Reduction Clinic' and the 'Center for Mindfulness in Medicine, Health Care, and Society. This is a compilation of his research.

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CAMH Research Impact Report 2019

Excerpt.. Click above for the full report. “Compared with 15 years ago, there is now widespread public understanding that young people can experience depression and other mental illnesses, and that addressing mental health early is key, says Dr. Peter Szatmari. It has been shown that half of all cases of mental illness begin by age 14. Intervening in childhood and adolescence may prevent mental illness or lessen its impacts over a person’s lifetime.”

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Children’s Mental Health Quarterly - Prevention: Reaching More Kids

Excerpt “ne of the most effective ways to help children and youth is to reach them with prevention efforts before mental disorders develop. Yet to build prevention capacity and to reach more young people, approaches are needed that do not rely solely on direct provision by practitioners. We therefore aimed to identify effective self-directed prevention programs.”

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Children’s Healthcare Canada - Child and Youth Mental Health

Excerpt… Click above for the full document “Research conducted by SickKids (2021) involving 350 children and youth reveals that over 70 per cent reported the pandemic had evoked symptoms of depression, anxiety, irritability, reduced attention span, hyperactivity, or obsessions. Among children identifying as visible minorities, almost 28 per cent reported poor mental health symptoms, and 30 per cent experienced symptoms consistent with “moderate” or “severe” generalized anxiety disorder.”

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Child and Youth Mental Health in Canada - Library of Parliament Research Publications

Excerpt … Click above for reference “This Background Paper briefly examines current mental health issues faced by young people in Canada, highlights the role of the federal government in addressing these challenges and describes some recent federal initiatives and investments.”

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SickKids Releases New Research on How COVID-19 Pandemic has Impacted Child and Youth Mental, Physical Health

Excerpt … Click above for full document “While the COVID-19 pandemic has occurred in a series of waves, the heightened levels of depression and anxiety among children and youth seen at the start of the pandemic has remained consistent. This is one of many new preliminary findings from the ongoing COVID-19 mental health study led by The Hospital for Sick Children (SickKids). Taken together, the latest findings demonstrate a serious, sustained negative impact on the mental health of Ontario children, youth and their families.”

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Simon Fraser University Children’s Mental Health Quarterly - Children’s Mental Health, the Numbers and the Needs

Excerpt … Click above for full volume Spring 2022. “How many children are affected by mental disorders? What are the most common disorders that children face? And what is the impact of these disorders? We address these and other questions in this overview.”

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National Library of Medicine … The Importance of Early Bonding on the Long-Term Mental Health and Resilience of Children

Excerpt… Click above for full journal article “The evidence on the powerful role of loving nurture in the emotional, social and cognitive development of children is powerful. Parenting is therefore more important than we could ever have imagined.”

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BMC Psychology - Mindfulness in Primary School Children as a Route to Enhanced Life Satisfaction, Positive Outlook and Effective Emotion Regulation

Excerpt … Click above for full research article. “Taken together, this study provides preliminary evidence that the Living Mindfully Primary Programme is feasibly delivered by school staff, enjoyed by the children and may significantly improve particular components of wellbeing. Importantly, higher levels of mindfulness as a result of training may be related to effective emotional regulatory and cognitive reappraisal strategies.”

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MINDFULNESS GOES TO SCHOOL: THINGS LEARNED (SO FAR) FROM RESEARCH AND REAL-WORLD EXPERIENCES

Excerpt … Click above for full research article. “Limited research with youth has shown promise for the effectiveness of mindfulness-based programs in schools to improve attention and executive functioning, bolster social-emotional resiliencies, and help teachers and students manage school-related stressors. Many schools have begun to integrate these programs into their curricula…”

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The Impact of Emotional Intelligence on Childhood Anxiety | Literature Review

We are at the core of an anxiety epidemic (Russell, 2014), with roughly 4.4 million (7.1%) of the world’s children diagnosed with anxiety, an increase from 5.5% in 2007 and 6.4% in 2012 (CDC, 2020). This phenomenon is on the rise. Additionally, one-third (37.9%) of children aged 3-17 diagnosed with anxiety have also been diagnosed with behaviour problems or depression (32.3%). Anxiety disorders, such as social phobia, separation anxiety, and generalized anxiety, are among the most common mental health affliction present in children (CDC, 2020; Elseviere, 2020; Polanczyk et al., 2015), often emerging before they reach eleven (CDC, 2020; Kesler et al., 2005; Reardon et al.,2018). Additionally, many children go undiagnosed (Russell, 2014), and only 59.3% of children aged 3-17 formally diagnosed with anxiety received treatment (CDC, 2020; Reardon et al., 2018). Childhood anxiety is distressful for both children and their families (Elsevier, 2020) and without early intervention and effective resources, anxiety will follow children into adulthood (Copeland et al., 2014), often resulting in adverse outcomes coupled with the related financial burden toll on society (Reardon et al., 2018). Therefore, it is essential, now more than ever, to develop resources for parents, teachers, and the like to assist in supporting anxious children (Klein, 2009). The evidence says it is important to speak openly about the realities of anxiety and educate children on how to tolerate anxiety to learn they can manage their anticipatory fears (Goldstein, n.d.). Children turn to their parents for support and guidance in managing things that scare them (Elsevier, 2020), and the modern contemporary parent will seek resources to help them (Russell, 2014). Literature can provide techniques for facing anxiety is a practical, enjoyable way for guardians looking to teach their anxious children how to cope with life’s struggles. The act of reading out loud with children can be soothing for anxious children (Barr, 2020), and when a guardian is involved in the healing process, it leads to more robust skill development (Brendel, 2011). The content of literature can provide children with the vocabulary and self-awareness needed to understand and express themselves in an otherwise tricky circumstance (Barr, 2020). Ultimately, developing a series of children’s books that offer evidence-based approaches to coping with everyday situations known to cause anxiety in children would be beneficial for children, guardians, and society.

References

Barr, A. (2020, October 29). How Reading Aloud Can Help Children with Anxiety. Demme Learning. https://demmelearning.com/reading-aloud-children-anxiety. 

Brendel, K. E. (2011). A systematic review and meta-analysis of the effectiveness of child-parent interventions for children and adolescents with anxiety disorders (Order No. 3454900). Available from ProQuest Dissertations & Theses Global. (871109324). Retrieved from https://search-proquest-com.ledproxy2.uwindsor.ca/dissertations-theses/systematic-review-meta-analysis-effectiveness/docview/871109324/se-2?accountid=14789

Centers for Disease Control and Prevention (CDC). (2020, June 15). Data and Statistics on Children's Mental Health. Centers for Disease Control and Prevention. https://www.cdc.gov/childrensmentalhealth/data.html. 

Copeland, W. E., Angold, A., Shanahan, L., & Costello, E. J. (2014). Longitudinal patterns of anxiety from childhood to adulthood: The great smoky mountains study. Journal of the American Academy of Child & Adolescent Psychiatry, 53(1), 21–33. https://doi.org/10.1016/j.jaac.2013.09.017 

Elsevier. (2020, April 2). New treatment for childhood anxiety works by changing parent behavior. ScienceDaily. Retrieved February 12, 2021 from www.sciencedaily.com/releases/2020/04/200402110133.htm

Goldstein, C. (n.d.). What to Do (and Not Do) When Children Are Anxious. Child Mind Institute.

Kessler RC, Chiu WT, Demler O, Walters EE. Prevalence, Severity, and Comorbidity of 12-Month DSM-IV Disorders in the National Comorbidity Survey Replication. Arch Gen Psychiatry. 2005;62(6):617–627. doi:10.1001/archpsyc.62.6.617

Klein, R. (2009). Anxiety disorders. Journal of Child Psychology and Psychiatry, 50(1‐2), 153–162. https://doi.org/10.1111/j.1469-7610.2008.02061.x

Polanczyk, G., Salum, G., Sugaya, L., Caye, A., & Rohde, L. (2015). Annual research review: A meta-analysis of the worldwide prevalence of mental disorders in children and adolescents. Journal of Child Psychology and Psychiatry, 56(3), 345–365. https://doi.org/10.1111/jcpp.12381

Reardon, T., Spence, S., Hesse, J., Shakir, A., & Creswell, C. (2018). Identifying children with anxiety disorders using brief versions of the Spence Children’s Anxiety Scale for children, parents, and teachers. Psychological Assessment, 30(10), 1342–1355. https://doi.org/10.1037/pas0000570

Russell, A. (2014, december 16). Today’s children struggle with major anxiety [ Video]. Youtube. https://www.youtube.com/watch?v=JEyWsa-mblc 

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Current Opinion in Pediatrics - Mindfulness-Based Interventions for Adolescent Health

Excerpt “Research has shown positive effects of mindfulness across several health conditions commonly encountered during adolescence. Mindfulness-based Interventions can reduce symptoms of anxiety and depression.”

Celebrating 150 Episodes of Taking the Helm Podcast: A Milestone Moment with Erin Plumb

As we mark a major milestone in the journey of Taking the Helm, I’m filled with gratitude and excitement! Our 150th episode is here, and we couldn’t be more thrilled to celebrate this achievement with none other than Erin Plumb, a recognized leader in assistive technology, accessibility, and inclusion. Erin’s insights on the role of technology in supporting learners both inside and outside the classroom provide an inspiring and timely conversation that speaks to the heart of what this podcast is all about: empowering children and youth to thrive.

Reflecting on the Journey: 150 Conversations of Impact

Reaching 150 episodes wouldn’t have been possible without the incredible guests who have joined me on this journey. From educators, parents, and mental health experts to innovators and advocates, each guest has shared their wisdom, stories, and strategies to help shape a better future for our children and young people. By helping all of us see things from a different perspective, we each are learning new strategies and finding resources so we can be well ourselves and model for our children and students. Every episode has been a building block in the mission to promote proactive strategies for emotional well-being, resilience, and the importance of mental health and inclusion.

I’m truly grateful to each person who has taken the time to share their expertise and experience on Taking the Helm. Your voices have inspired, challenged, and motivated our listeners—parents, educators, and anyone committed to the well-being of children and youth. Together, we’ve worked toward a shared vision: empowering those who nurture the next generation, whether in classrooms or homes, with the tools to guide them toward success and emotional resilience.

Don’t Miss Our 150th Episode

This milestone episode with Erin Plumb is not just a celebration of the past but a nod to the future of education, accessibility, and inclusion. As an expert in assistive technology, Erin has spent over 20 years helping to remove barriers for students with diverse learning needs. Her work is shaping the future of how we approach digital equity, inclusivity, and the powerful role technology plays in fostering educational opportunities for all learners.

In this episode, Erin dives deep into:

💥 What assistive technology is and why it’s critical in today’s digital world.

💥 How assistive tech supports students in areas like reading, writing, math, and STEM programs.

💥 The pros and cons of using technology in the classroom, with insights on how it can help educators and students with special needs.

💥 Apps and tools that can make learning more accessible for all.

💥 How to embrace AI safely in schools and the exciting potential of future developments in assistive technology.

💥 Guidelines to help parents choose the correct and secure apps for their children that meet their developmental and cognitive needs.

This conversation is essential for educators, parents, and anyone involved in the education space. Erin’s insights will empower you with knowledge on how to better support learners, especially those with special needs, using the latest technology.

A Heartfelt Thank You to Our Guests and Listeners

As we reflect on the 150 episodes of Taking the Helm, I want to take a moment to thank all of our guests. Your voices have been a beacon of inspiration, and your willingness to share your knowledge has made this podcast a truly valuable resource for parents, teachers, and anyone working to improve the lives of children and youth. Together, we’ve created a space for meaningful conversations that spark change.

To our loyal listeners: thank you for being part of this journey. Your support and engagement keep this podcast going, and I’m so grateful for the opportunity to connect with you. I hope you continue to find value in every episode, and I encourage you to share these conversations with your networks—because when we share knowledge, we empower change.

A Special Thank You to Kathryn Collins

I’d also like to extend a heartfelt thank you to Kathryn Collins, who has been graciously guest-hosting the podcast and this milestone episode. Kathryn’s passion for inclusive education and her thoughtful approach to every conversation made this episode even more special. Having Kathryn as a collaborator on Taking the Helm has been such a joy, and I’m incredibly grateful for her contributions and insight.

Join Us for Our 150th Celebration

If you haven’t tuned in yet, now is the perfect time! Listen to our 150th episode with Erin Plumb on your favourite podcast app on March 12th.

Also, feel free to explore all 150 episodes on my website, where you can search by guest name or topic to find episodes that resonate with you. And, of course, don’t forget to subscribe on your favorite podcast app so you never miss a show.

Thank you again to every guest, every listener, and every person who has helped shape the Taking the Helm podcast. Here’s to the next 150 episodes of growth, learning, and empowering the leaders of tomorrow.