Look after your mind
The health of your mind is so important, and some times we need a little help to make things better. You are not alone and there is lots of help out there.
Where to find local help
Kooth is a free online counselling and emotional well-being platform for children and young people aged 11 to 18, accessible through mobile, tablet and desktop.
You can also speak to your school nurse about your mental health. You can contact a school nurse by texting 07507 331620.
- Stress, worry and anxiety
- Exam stress
- Sleep problems
- Hurting yourself
- Panic attacks
- Exploring your feelings and identity
- Self-esteem and body image
- Eating habits
- National help
- Help on messenger
Stress, worry and anxiety
Stress, worry and anxiety are normal emotions that everyone feels at times. When you feel this way you might notice things change in your body, such as your heart racing, feeling sick or dizzy, having a tight chest or feeling as though you are out of breath, and these are just a few changes you might experience.
You might try to avoid situations which make you feel this way as a coping strategy, but in the long term this can make anxiety worse. It is important to speak to a trusted adult who can help you.
Young Minds – It’s really common to develop anxiety at some point. Find out here what causes it and what you can do to feel better.
Anxiety UK – We’re here to help but we also have a wide array of self-help resources and support tools that you can access, including books, self-help guides and other materials. These will enable you to have control over your recovery and to manage your anxiety more effectively.
- Anxiety UK – 03444 775 774
Young Minds – If you think you might have depression, you’re not alone. Find out more about this common, treatable condition and what to do if you are affected by it.
Blurt It Out – Increasing awareness and understanding of depression.
Young Minds – Pressure to do well in exams can be overwhelming and affect your mental health. Here’s our advice if it’s all getting a bit too much.
Bereavement is when someone close to us dies. Grief affects people in different ways and many people find they experience the following:
- Denial (shock, confusion, fear, or avoidance- ‘No, I do not want to believe this has happened).
- Anger (frustration, irritation, anxiety, fear)
- Questioning (bargaining, trying to find meaning, telling your story about when you last saw the person)
- Depression (overwhelmed, helpless, hostile, sad, and tearful) and finally
- Acceptance (moving on, finding new ways to live, finding normality).
There are no right or wrong ways to deal with grief, it is important that you take care of yourself at this time.
Young Minds – When you lose someone close to you, it’s natural to feel sad, depressed, worried or angry. Everyone reacts in their own way. If you’re finding it hard to cope, we can help you find support.
Child Bereavement UK – We help children and young people (up to age 25), parents, and families, to rebuild their lives when a child grieves or when a child dies.
Winston’s Wish – Winston’s Wish supports bereaved children, young people, their families, and the professionals who support them.
Help 2 Make Sense – How to look after your mental health when you are grieving.
Anger is an emotion that everyone feels at times. It is normal and healthy emotion that can be triggered if we feel frustrated, mardy, threatened or have been treated in ways we don’t like. Sometimes anger can make us behave in a way or say things that we would not normally do and this can impact on home and school life.
Usually anger is the ‘tip of the ice-berg’ and underneath there are lots of other situations and emotions going on that we may need some support to deal with.
Young Minds – We all feel angry sometimes, often when there’s a good reason. Uncontrolled anger can be harmful, but you can learn to manage it.
If we don’t get enough sleep at night this can make us feel poorly, tired and grumpy the following day. It can be difficult to concentrate on things such as schoolwork. There are different reasons that we may have trouble sleeping and it is important to have a good bedtime routine, and make sure the bedroom is calm and relaxing.
Sometimes it is difficult to fall asleep and it can feel like your mind is full of activity, and other times you may wake up early and then struggle to fall back to sleep.
Young Minds – We all sometimes have problems with sleeping, waking, or having bad dreams. If sleep issues are affecting you, we can help you tackle them.
Some people self-harm when feelings become too overwhelming and they do not feel they can express themselves. There are lots of different types of self-harm and often young people use it to cope with their emotional pain. Sometimes it seems like harming yourself is the only way you have of managing or controlling your feeling, but with some help you can find other ways to cope.
Young Minds – Self-harm is difficult to talk about but it’s a common problem and you can beat it. Find out what self-harm means and what to do if you think you’re affected by it.
SelfharmUK – A project dedicated to supporting young people impacted by self-harm, providing a safe space to talk, ask any questions and be honest about what is going on in their life.
Samaritans – Whatever you’re going through, a Samaritan will face it with you. We’re here 24 hours a day, 365 days a year.
CALM – Campaign Against Living Miserably.
Papyrus – Prevention of young suicide.
Panic attacks are a form of anxiety and can happen for no apparent reason. They can be very scary and distressing at the time and usually last around 5-20 minutes.
When having a panic attack, you will notice things happening to your body which can include feeling your heart racing, feeling sick and dizzy, or hot or shaky. Panic attacks are frightening at the time; however, they are not dangerous and will not cause you any physical harm.
If you suffer from panic attacks and it is important you speak to a trusted adult to get some help.
Exploring your feelings and identity
Barnardo’s provide support and advice to LGBTQ children and young people and those questioning their sexuality and gender identity.
The Stonewall Youth website offers helpful advice and information for LGBTQ children and young people.
The Proud Trust are a charity who support LGBT+ youth.
Mermaids supports trans and gender-diverse children, young people, and their families.
Mindline Trans+ is a UK-wide helpline run by and for trans, non-binary, gender-diverse and gender-fluid people and their friends and family. It offers a confidential listening service.
Genderbread is a teaching tool, useful for understanding and explaining gender.
Young minds – aim to offer support to all young people, so they receive the best possible mental health support and have the resilience to overcome life’s difficulties.
Rise above – is a website full of interesting, useful and inspiring stories, videos, games and advice relating to a lot of prevalent topics that young people are experiencing or need some extra information on.
Kids health – For young people it offers support and advice on health, puberty, emotions and life.
Self-esteem and body image
Self-esteem is how you feel about yourself, and this can be heavily influenced by social media, celebrities, and the ‘latest’ fashions. Someone with low self-esteem may feel unhappy with how they look and think they are ugly or unlikeable. This can lead to lack of confidence and not joining it with others which can lead to feeling lonely and isolated.
Young Minds – Body image is how we think and feel about ourselves physically, and how we believe others see us. Find out what you can do if you are struggling with the way you look.
Be Real – Help create a body confident nation with the Be Real Campaign.
Fixers – Young people using their past to fix the future.
- The Mix – 0808 808 4994
Our body needs the right fuel to keep it going and working well, and this includes a healthy balanced diet with plenty of fluids throughout the day. If we don’t put enough ‘fuel’ into our body it doesn’t work well and we feel tired and have difficulty concentrating which can impact on home and school life.
If we put the wrong ‘fuel’ into our bodies i.e. energy drinks or too much sugar resulting in feeling tired and sluggish.
Beat – The UK’s eating disorder charity. We exist to end the pain and suffering caused by eating disorders. We are a champion, guide and friend to anyone affected, giving individuals experiencing an eating disorder and their loved ones.
Young Minds – Everyone eats differently, but if the way you eat is taking over your life, then you could have an eating problem. But you are not alone.
Mind – Explains eating problems, including possible causes and how you can access treatment and support. Includes tips for helping yourself, and guidance for friends and family.
Rethink Mental Illness – This section covers what eating disorders are, the symptoms are and how you can get treatment. You might find it useful if you have an eating disorder yourself, or if you care for someone who does.
- Helpline: 0808 801 0677
- Student Line: 0808 801 0811
- Youth Line: 0808 801 0711
Bullying is a type of behaviour that can happen anywhere including online, school, home and in the community. This behaviour includes things like hitting, threatening, being cruel and name calling. It can hurt both emotionally and physically and is repeated over a period of time.
Being bullied can have a massive impact on your emotions and mental health and it is important to speak to a trusted adult so that they can help deal with the bullying as soon as possible.
Young Minds – Bullying affects over one million young people every year, and anyone can be bullied. Here’s what you can do if you’re being bullied.
Anti-Bullying Alliance – Tools and information if you are being bullied.
- ChildLine – 0800 1111
Young Minds – Mental health charity committed to improving children’s wellbeing and mental health. They can give you guidance and support when you need it.
The Mix – Everything from homelessness to finding a job, from money to mental health. We’re here. We are here to help you take on any challenge you’re facing, online and over the phone.
On My Mind – On My Mind aims to empower young people to make informed choices about their mental health and wellbeing. Including self-care information about what you can do look after your own mental health.
Mind – We’re Mind, the mental health charity. We are here to make sure no one has to face a mental health problem alone.
Time to Change – Lets end mental health discrimination.
Help on messenger
- The Mix 1-2-1 chat
- ChildLine 1-2-1 Counsellor Chat
- Beat Eating Disorders One to One Web Chat
- Young Minds Crisis Messenger
- Diana Award Crisis Messenger
- Calm Zone Web Chat