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Click here for more information about Mental Health Awareness Week!

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Click here for more information about Mental Health Awareness Week!

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The theme of Mental Health Awareness Week 2023 was anxiety.

Anxiety is a normal emotion in us all, but sometimes it can get out of control and become a mental health problem.

Lots of things can lead to feelings of anxiety, including exam pressures, relationships, starting a new job (or losing one) or other big life events. We can also get anxious when it comes to things to do with money and not being able to meet our basic needs, like heating our home or buying food. But anxiety can be made easier to manage.

Focusing on anxiety for this year's Mental Health Awareness Week will increase people's awareness and understanding of anxiety by providing information on the things that can help prevent it from becoming a problem. At the same time, we are keeping up the pressure to demand change - making sure that improving mental health is a key priority for the government and society as a whole.

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The Mental Health Foundation is the home of Mental Health Awareness Week. Mental Health Awareness Week 2024 is taking place 13 to 19 May. Mental Health Awareness Week is an annual event where there is an opportunity for the whole of the UK to focus on achieving good mental health.

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At KHS, we would like to share these positive stories about how nature (or something else) helps us to nurture our mental health. Keep an eye on @MentalKHS Twitter throughout the week to see these positive stories.

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This year's theme is Nature and why connecting with nature can improve your mental health.

Nature has been particularly important for us all this year to help with lockdown and keep connected with others. Nature is very important for looking after our mental health - it helps us to follow the Five Ways of Wellbeing, particularly to take notice, be active and keep connected.

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Mental Health Awareness Week takes place from 10th-16th May this year. This week is important to help us start conversations about our mental health and the things in our life that can affect it.

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Here is some information to help you with the plan above!

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Here is some information to help you with the plan above!

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Plan your positive steps to look after your wellbeing with this template!

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Plan your positive steps to look after your wellbeing with this template!

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We offer: Support for Young and Young Adult carers aged 8-25 years, Individual support, Support groups, Residential and day trips, Information and advice, Raising awareness

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At KHS, Mr Mitchell is our Young Carers Champion. You can speak to Mr Mitchell for support as a young carer.

You can also visit the Fife Young Carers website at this link.

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We offer: Support for Young and Young Adult carers aged 8-25 years, Individual support, Support groups, Residential and day trips, Information and advice, Raising awareness

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SHANARRI are wellbeing indicators which help us to recognise and understand our wellbeing and whether we need some extra support.

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Talking mental health with young people in secondary school

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Talking mental health with young people in secondary school

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Advice for talking with young people about mental health.

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Talking with Secondary Pupils about Mental Health

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Click on the link below to access resources to support the mental health of young people provided by Fife Council.

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We use necessary cookies to make our site work. We'd also like to set optional analytics cookies to help us improve it. We won't set optional cookies unless you enable them. Using this tool will set a cookie on your device to remember your preferences.

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After a long summer break, the new academic year brings with it a fresh start. This may excite us or worry us - there is no right way to feel about it - but whatever the case, it's important that we look after ourselves. So whether you're just starting school or university, approaching the end, or entering an exam year, here are some tips on ways to look after yourself.

Get organised

"More often than not, we get stressed out because we feel overwhelmed with our workload. I personally find that having a physical planner to jot down my schedule and the tasks I am expected to complete day by day helps me keep focused and organise my thoughts. I use different coloured pens to categorise my subjects and the type of tasks I have to complete," says Lily.

Nazifa finds that creating a plan helps her: "It can be helpful to set a goal for the year and create a timetable or plan on what to do (and when) in order to achieve it. It doesn't have to be fancy or super strict - even having a rough guide can help to keep the year in perspective."

Remember that your teachers are there to help

If we find school difficult, we may end up feeling like our teachers are the enemy. It's important to remember that they're there to help and support us - and sometimes being open with them about what you're facing can make life easier for the both of you.

"It may sound odd, but being pals with your teacher can actually make your school experience one hundred times better. Obviously, I'm not suggesting you go out for coffee with your science teacher! But talking to them like the actual human being that they are is not only a good way to make lessons more fun, but it can also really help if you're someone who tends to feel intimidated and anxious around authority figures," says Rosie.

Charlotte adds: "Taking the time to speak with your teachers can help you if you need support as the year goes on. If you have a favourite teacher, you can go to them for help."

Make sure to schedule in some time every day to relax so you avoid being overwhelmed with commitments.

Find something that helps you relieve stress

Even if you feel as though you have a lot of work to do and you don't have time to let off steam, it's important that you give yourself permission to do so. You're a human, not a robot, and everybody needs a break sometimes.

"Take the opportunity to discover activities that you enjoy, or get involved in a cause that you are passionate about. I personally enjoy writing about mental health, and I found that being able to write about what I am passionate about while juggling studies helped relieve some of the stress I was facing. Whether it be going to the gym to work out, volunteering, or doing something creative - find something that can allow you to relax before returning to your tasks," says Lily.

"Sign up for an activity, club or society you've always been interested in but haven't had the chance to take part in. It's a great way to meet new people and spend your time doing something you enjoy," adds Nazifa.

It doesn't have to be anything too challenging though, says Charlotte. "Even if it's just reading or catching up with your favourite TV series, make sure to find time for yourself."

Get enough sleep

Nazifa says: "Get enough sleep! Functioning throughout the day can be hard when you've only had four hours sleep the night before. Put your phone, tablet, or laptop away and aim to be in bed by a certain time every night so you feel refreshed and ready for the next day."

Lily adds: "The amount of sleep we get influences our energy, concentration and mental health. Teens aged 14-17 should aim for between eight and ten hours sleep a night. For those aged 18 and over, between seven and nine hours sleep a night is the optimum."

Don't forget that it's OK to tell someone if you don't feel like you're managing very well.

Find your support system

It's important for us to make sure we have people around to support us - whether we're currently struggling with our mental health or not.

"Make some time to socialise, catch up with old friends, or make new friends. Having a good support system while facing the stress of school or university contributes greatly towards your wellbeing," says Lily.

As Rosie points out, it's important to surround yourself with people you feel comfortable and happy around. "School can be a great place for socialising, but don't feel you have to at the expense of your own happiness or to 'keep the peace'. Dysfunctional friendships can ruin your school experience, so be honest with yourself about which relationships are healthy and which aren't," she says.

Be kind to yourself

"If I can leave you with one piece of advice, it's this: be kind to yourself," says Rosie. "You are trying and you are growing. School is a learning process but it's about so much more than academia - you're learning about yourself too, and while that happens you're going to feel a little lost, confused and maybe even angry at times. So trust me when I say - from one frustrated kid to another - it's going to be OK. You are stronger than you think and greater than you know. All you need is time, so give yourself some," says Rosie.

If you are having problems at school, check out our ' Problems At School' page for support and guidance.

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Self-care tips for the new academic year

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After a long summer break, the new academic year brings with it a fresh start. This may excite us or worry us - there is no right way to feel about it - but whatever the case, it's important that we look after ourselves.

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After being off school for so long, it is only natural that many young people will be worried about returning to school.

Here are some tips from our Parents Helpline team on how you can support your child to transition back to school life:

Talk to your child about how they are feeling about going back to school and try not to make assumptions. Ask them if they are worried or feel scared about anything, but also if they are excited about or looking forward to something. No matter how your child feels, let them know that it is completely normal to feel a mixture of emotions and that everyone will be in the same boat. Have a look at more advice on starting a conversation with your child.

Provide your child with as much information about their new routine and school day as you can. This will help them to prepare for any changes that have been made to the timings of their day, the layout of their classroom, their peer groups and playtimes. For younger children, it can be really helpful for them to visualise these changes - so ask your child's school if they can send any pictures to help make things feel more familiar.

Reassure your child. During the lockdown we have been told to stay at home, remain socially distant from others and wash our hands regularly. This means children may find it difficult to go back to school because it will be a huge change from what they have been asked to do during the pandemic. Talk with your child about ways they can stay safe at school, such as washing their hands before and after eating, and reassure them that the school are putting measures in place to keep them safe.

Re-establish a routine to help ease into school life. During lockdown it is understandable that your family's routine may have changed. Children are likely to have been waking up later or going to bed later. To help them get ready for school, try to gradually get them back into their usual morning and bedtime routines as they get closer to their return date.

Don't put pressure on yourself. The transition back into school is likely to take some time. Lots of children will experience ups and downs. Try your best to support, reassure and comfort them, without putting pressure on yourself to make sure their homework is done or they settle into a new routine straightaway.

Think ahead. As well as reflecting on what has happened during the past few weeks, it is important to help children develop hope and a sense of excitement for the future. At a time like this, it can be hard to feel positive, but identifying the things that they can look forward to will help them to realise that the current situation won't last forever and their feelings will change.

Seek support if you need it. Transitioning back to school after being in lockdown is no easy task. You may find that your child struggles to get back into school or experiences difficulties while they're at school. If this is the case, reach out to your child's school as soon as you can so that you can make them aware of the challenges and work together to support your child. If you are concerned about your child's mental health and you think they need professional support, speak to the school and your GP about the best next step.

More information and advice on supporting your child at school

For more information and advice on supporting your child at school, take a look at our tips for working with your child's school.

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Supporting a child returning to school after lockdown

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After being off school for so long, it is only natural that many young people will be worried about returning to school. Here are some tips from our Parents Helpline team on how you can support your child to transition back to school life: Talk to your child about how they are feeling about going back to school and try not to make assumptions.

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Be at the heart of your child's learning

Find a school

Search our Scottish Schools directory of contact details, inspection reports, school level data and more.

Ways to get involved

As a parent, you can make an enormous difference, to your child's chances of success​ in school, at home and in their later life.

How can you help?

Read the latest newsletter from Comann nam Pàrant, the national organisation that supports parents who choose GME for their children.

Keep up to date

Our newsletters provide the latest information on education news and events, as well as details of resources and activities to help you support your child's learning.

We use cookies to ensure that we give you the best experience on our website.If you continue to use this website, we'll assume that you are happy to receive these cookies. Accept & Close Find out more

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Skip to main content Be at the heart of your child's learning Search our Scottish Schools directory of contact details, inspection reports, school level data and more. As a parent, you can make an enormous difference, to your child's chances of success​ in school, at home and in their later life.

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On this link you will be able to access different support booklets for your children or yourself, for example to help with anger issues, bullying, coping with pressure, depression, eating problems and disorders, mental health issues in your family, self-harm and abuse.

You can access these booklets for free online - simply click on the one you would like to look at and go to the link that says "Download for free (PDF)". They can also be bought for a printed copy.

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On this link you will be able to access different support booklets to help you with anger issues, bullying, coping with pressure, depression, eating problems and disorders, mental health issues in your family, self-harm and abuse.

You can access these booklets for free online - simply click on the one you would like to look at and go to the link that says "Download for free (PDF)". They can also be bought for a printed copy.

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We have six Mental Health Ambassadors at Kirkcaldy High School who are there to support their peers’ emotional wellbeing. Each ambassador has sound knowledge and understanding of the therapeutic services available to all pupils. Our ambassadors are Sam Michie, Robbie Somerville, Eilidh Jackson, Emily Dowling, Amber Thomson, Lauren Pitcaithly.

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Morning Meditation (8:30am in the Serenity Garden)
Come along to take part in a morning meditation session to set us up for a busy day.

Friendship Group (Monday at 1:15pm in C17)
Come along for arts and crafts, play games and chat.

KHS Revival (Tuesday at 1:10pm in the Serenity Garden)

Come along to take part in activities and discussion that will help us reflect and move forward after our experience in lock down.

Serenity Garden (Wednesday at 1:10pm in the Serenity Garden)

Come along and practice the 5 ways to wellbeing in an outdoor environment. Get your hands dirty in the school serenity garden while learning how to look after your wellbeing.

Meditation & Yoga (Friday at 1:10pm in the Serenity Garden)

Come along to learn and practice yoga, meditation and relaxation techniques.

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Mindful colouring club is a place where you can come to spend time doing a creative activity that can have a calming effect. It gives you the chance to switch off from the business and stresses of everyday life and focus on the moment while practising mindfulness. Speak to Mrs Dempsey for more information.

Cross Stitch is a form of sewing and embroidery. This club is a very relaxing and mindful activity. Speak to Mrs Patton for more information

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The role of the KHS LGBT+ Committee is to strive for LGBT equality within our own school and also within our community, where we attend various events. We want KHS to be a safe space for those of the LGBT+ community and a school where everyone feels equal and respected. We also run events to train varying groups of people about LGBT+ acceptance.

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Seasons for Growth
Seasons for growth is a loss and grief peer education group to support young people aged 5-19 years and adults who have experienced significant change, loss and grief. It is based on the belief that change, loss and grief are all normal and valuable parts of life and aims to build resilience and acceptance of change. The seasons of the year are used to represent that there will be good days and bad days while experiencing change and loss and that there is a cycle which cannot be prevented, as there is in nature. It is an 8 week programme during which the young people will share experiences with each other and do a variety of fun activities which can help then build a tool kit which can be revisited at any time. The programme is delivered by 2 trained companions. Speak to Mrs Wood or Mrs Rae if you feel you could benefit from this programme.

Lego Therapy
Lego Therapy is a social development programme for children and young people. Through Lego Therapy, pupils learn to communicate with others, express their feelings, change their behaviour, develop problem-solving skills, and develop a relationship with the world around them. Lego Therapy is led by Mrs Birrell and Mr Jones at KHS.

Anxiety Management
In our Anxiety Management programme, pupils learn how our thoughts, feelings and behaviours work together, and how to cope with things that are stressful in their lives. The Anxiety Management programme is run by Mrs Birrell at KHS.

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If the problem continues, contact the site owner.

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Hello, you.

If you need a happy place to escape to just now, here it is!

This is a collection of my free downloads, tutorial videos and my online drawing course, Inky Art School all in one easy to find (happy!) place. Find something that takes your fancy then start creating! Pick up your pens and pencils and put down the devices. Want to spread the happy? Share this page! Print a few extra copies of a download and share them with someone who needs a little help just now. Post a picture of your creation on social media or upload it to my Colouring Gallery and inspire someone else. Spread the happy.

Being creative is so good for our mental health and now more than ever, we need a few little tricks to help us through these difficult days.

Thinking of you all, much love, Johanna x

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If you need a happy place to escape to just now, here it is! This is a collection of my free downloads, tutorial videos and my online drawing course, Inky Art School all in one easy to find (happy!) place. Find something that takes your fancy then start creating!

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Tropical Reef Camera - live underwater video of fish & coral | Explore.org

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Observe the magnificent coral reef ecosystem at the Aquarium of the Pacific. Watch live underwater video of fish, rays, and other incredible sea creatures.

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Keep a track of your walks, runs or cycles on the Strava app.

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Record. Sweat. Share. Kudos.

People on Strava upload everything from dog walks to Olympic marathons. It's all kudos-worthy in our book.

Already a Member? Log In
Sign Up With Facebook Sign Up With Google Sign Up With Apple

If you're active, Strava was made for you. Our mobile app and website enhance the experience of sport and connect millions of athletes from around the world. We're the social network for those who strive. Join us.

Get Started
Sign Up With Email
By signing up for Strava, you agree to the Terms of Service. View our Privacy Policy.

Join for the tracking, stay for the community.

Open, tap, go.

Recording an activity with Strava is easy, and afterward you'll have a detailed activity map and tons of performance data.

A no BS network.

The Strava feed is full of inspiring activities, crazy adventures and interesting new routes - all the best athletic content, none of the junk posts you find on other social networks.

The ultimate athlete resource.

A running club in your neighborhood, content from your favorite bicycle maker, the best trail to catch the sunset, a fun new race, the city's toughest climb, a weekend training partner - whatever your next adventure, you'll find it on Strava.

More features, more fun. We strive to deliver an experience to match their enthusiasm.

Feature highlight: Beacon.

Share your real-time location during an activity with up to three safety contacts. Your loved ones get peace of mind. You get to forge ahead (or stop for a snack).

Here's how a Strava subscription takes your experience to the next level.

Track & Analyze

Learn about recording an activity on Strava and all the ways you can analyze your performance.

Share & Connect

Workout with friends, stay motivated, get inspired - our community is what separates Strava from the rest.

Explore & Compete

Discover your next goal with Strava segments, routes, maps, clubs, challenges and race courses.

If you're active, Strava was made for you. Our mobile app and website enhance the experience of sport and connect millions of athletes from around the world. We're the social network for those who strive. Join us.

Join for the tracking, stay for the community.

Open, tap, go.

Recording an activity with Strava is easy, and afterward you'll have a detailed activity map and tons of performance data.

A no BS network.

The Strava feed is full of inspiring activities, crazy adventures and interesting new routes - all the best athletic content, none of the junk posts you find on other social networks.

The ultimate athlete resource.

A running club in your neighborhood, content from your favorite bicycle maker, the best trail to catch the sunset, a fun new race, the city's toughest climb, a weekend training partner - whatever your next adventure, you'll find it on Strava.

More features, more fun. We strive to deliver an experience to match their enthusiasm.

Feature highlight: Beacon.

Share your real-time location during an activity with up to three safety contacts. Your loved ones get peace of mind. You get to forge ahead (or stop for a snack).

Here's how a Strava subscription takes your experience to the next level.

Track & Analyze

Learn about recording an activity on Strava and all the ways you can analyze your performance.

Share & Connect

Workout with friends, stay motivated, get inspired - our community is what separates Strava from the rest.

Explore & Compete

Discover your next goal with Strava segments, routes, maps, clubs, challenges and race courses.

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Strava | Running, Cycling & Hiking App - Train, Track & Share

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Strava connects millions of runners, cyclists, hikers, walkers and other active people through the sports they love - all on our mobile app and website.

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Applied Suicide Intervention Skills Training (ASIST)
At KHS there are adults who are ASIST trained. They have been trained to recognise when someone may be having thoughts of suicide and can work with them to create a plan that will support their immediate safety. If you are needing support you can speak to our trained staff (Christine Paterson, Miss Hay, Mrs Patton and Mrs Saunders).

Mental Health First Aid
A Mental Health First Aider (or MHFA) is not a doctor nor a psychiatrist. They’re a member of a team who is trained to spot the signs and symptoms of mental health issues and signpost individuals to the relevant help they need. If someone is struggling with their mental health, an MHFA would be the go-to person (at KHS Miss Osborne is an MHFA).

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Over the last few years we have seen an increase in mental health issues. Whilst this may tie in with the fact that we are more open to discussing issues with mental health, I think it is interesting to note that whilst our moods have been changing so have our diets. There is a lot of research in this area and some of it makes for really exciting reading. Imagine if all we had to do to improve our mental health, even just a little bit, was to improve our diet, shouldn't we all be doing it. The Home Economics Department can support you in your journey towards positive mental health through looking at your diet and providing advice on some simple changes that can be made. Literally, feed your mind and nourish your soul.

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Physical activity is important to support your mental health. In normal circumstances KHS have many clubs you can join. Unfortunately, they cannot run at this time due to social distancing - instead you can have a look at the Be Active column to see what you can do at home and watch this space for when our clubs can start!

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Kelly Johnston (Counsellor)
Kelly is a counsellor from DAPL who works at KHS on Tuesdays. She can help you talk about complex issues and work out what is right for you. Have a look at the leaflet to find out more about DAPL and counselling.

Melissa O'Gorman (Art Therapist)
Melissa is an art therapist from DAPL who works at KHS on Mondays. Art therapy is a form of psychotherapy that uses art media to help people explore their emotions, improve self-esteem, relieve stress, improve symptoms of anxiety and depression, and cope with a physical illness or disability.

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Our Mental Health Working Group consists of staff from various departments who are interested in supporting our young people’s mental health. The group promotes The Five Ways to Wellbeing and Fife Council’s Our Minds Matter Framework. Here is a picture of some of the members in our group.

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Your Guidance Teacher can help you to set targets and make informed decisions concerned with your personal, curricular and vocational development. You can speak to your Guidance Teacher if you have any concerns or need support. Our Guidance Teachers are:
Adam Smith - Mrs Kerek and Mr Scott
Carlyle - Mr Mitchell and Miss Fotheringham
Oswald - Mr Farquharson and Mrs Kendrick

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The PSO team can offer 1:1 personal development support. Together we will create a toolkit just for you that includes tools and strategies to help you understand and regulate your emotions. This could include how to manage angry feelings, manage anxiety, improve how content you feel or how confident you feel. Speak to your guidance teacher or one of the PSO team (Ms Birrell, Mrs Hardie, Mrs Rae, Mrs Wood. Jayne Preece) if you feel you would benefit from having your own toolkit.

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If you're experiencing a mental health crisis and you're already receiving help from your GP, phone your GP or care team first. If you're unable to talk to them, call 111. If you need an emergency ambulance, phone 999.

Over the phone

Sometimes it's helpful just to talk to someone, especially if being alone at home is making you feel low.

You can call the Samaritans 24 hours a day, 7 days a week, on 116 123.

The Samaritans also provide information on the effects of COVID-19 on mental health.

You can phone Breathing Space for advice and support on 0800 83 85 87. The service is open:

Monday to Thursday - 6pm to 2am

Friday 6pm to Monday 6am

You can visit the Breathing Space website for some tips on staying connected and other information.

Online

There are a lot of online resources specifically designed to help you cope with staying home and the stress of the COVID-19 pandemic.

Our COVID-19 page has suggestions and advice for coping with the effects of self-isolation, social shielding, and social distancing on your mental wellbeing.

SAMH has a lot of resources and information on coronavirus and your mental wellbeing. It includes help with anxiety, OCD, issues for older people and young people, benefits, and coping with distressing news coverage.

Older people can visit Age Scotland to learn more about keeping active and boosting mental wellbeing at this time. You can also phone the Age Scotland helpline on 0800 12 44 222. It's open Monday to Friday, 9am to 5pm.

Young people can find a lot of information on coping with the COVID-19 pandemic on the Young Scot website.

The Young Minds blog also has a range of resources, and useful advice about how COVID-19 can affect young people with different mental health conditions.

For more general mental wellbeing advice, we have a wide range of resources:
Complete a self-help guide for anxiety Complete a self-help guide for depression Explore all of our mental health self-help guides Learn about managing stress Learn different ways to improve your mental wellbeing

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Coronavirus (COVID-19): Your mental wellbeing

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If you're experiencing a mental health crisis and you're already receiving help from your GP, phone your GP or care team first. If you're unable to talk to them, call 111. If you need an emergency ambulance, phone 999. Sometimes it's helpful just to talk to someone, especially if being alone at home is making you feel low.

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You can visit one of the websites listed below.

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You can phone one of the helplines listed below.
Breathing Space 0800 838587 Breathing Space are a national helpline that provide listening, advice, support and signposting.
Samaritans 116123
Samaritans provide confidential 24/7 emotional support to those experiencing despair, distress or suicidal feelings.

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ACAMH podcasts

You can listen to this podcast directly on our website or on the following platforms; SoundCloud, iTunes, Spotify, CastBox, Deezer, Google Podcasts and Radio.com (not available in the EU).

Posted on

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Dr Jon Goldin on the coronavirus and child mental health - ACAMH

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ACAMH podcasts You can listen to this podcast directly on our website or on the following platforms; SoundCloud, iTunes, Spotify, CastBox, Deezer, Google Podcasts and Radio.com (not available in the EU). Posted on

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From national services, like our confidential Infoline and online wellbeing support Time for You, to our 70 services based in communities across Scotland, we work every day to support better mental health and wellbeing. We listen to what matters locally and we campaign nationally - for the changes, big and small, that can make all the difference in life.

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Online advice for parents

Early years and family support

advice.actionforchildren.org.uk

Available online

Monday: 12.30-8 Tuesday: 9.30-5 Wednesday: 9.30-5 Thursday: 12.30-8 Friday: 9.30-5

We're here to answer your questions and give you free advice and support.

Our friendly and non-judgmental Family Support Workers can talk to you about:

Changes in your child's behaviour;

Managing your child's behaviour;

Your relationship with your partner;

Family support;

Arguments at home;

Handling divorce and separation;

How to manage childcare when you are separated.

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Online advice for parents Early years and family support advice.actionforchildren.org.uk Available online Monday: 12.30-8 Tuesday: 9.30-5 Wednesday: 9.30-5 Thursday: 12.30-8 Friday: 9.30-5 We're here to answer your questions and give you free advice and support.

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Going through a crisis? Based in the UK? Place2Be can't provide support outside of our schools, but there are other organisations that can help.

If someone's life is in immediate danger, call 999.

Shout (in partnership with Place2Be)

Childline

Call 0800 1111
Chat online (set up an account first)
Send an email (set up an account first)

Samaritans

Call 116 123
Send an email (response within 24 hours)

Knowing I wasn't alone got me through a difficult night. Texter, Shout

Support for under-18s

If you're worried about something, talk to an adult that you trust as soon as possible.

This could be:

Someone in your family, like your mum, dad or carer

Someone at school, like a teacher or Place2Be (if you have it in your school)

Your doctor.

If you are not sure who to talk to:

Call Childline on 0800 1111 or

Text CONNECT to 85258 to contact Shout (in partnership with Place2Be).

Talk or text for free any time, wherever you are in the UK.
Find other places where you can get help and advice

I'm worried about my child or young person

If their life is in immediate danger, call 999.

If not, we recommend talking to someone who can help you understand what they might be going through and refer you to support in your area.

This could be:

Your doctor

The Place2Be staff member at their school OR a similar support service if the school doesn't have Place2Be

The Young Minds Parents Helpline, which you can call for free on 0808 802 5544 (9.30am-4pm, Monday-Friday, UK).

Read more about supporting your child or young person
Support for teachers

Education Support Partnership Helpline
Call 08000 562 561
Text 07909 341229
For: Teachers / educators
Available: free, 24 hours a day
More info: educationsupport.org.uk

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If someone's life is in immediate danger, call 999. Call 0800 1111 Chat online (set up an account first) Send an email (set up an account first) Call 116 123 Send an email (response within 24 hours) Knowing I wasn't alone got me through a difficult night.

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Shout Textline | Free 24/7 Mental Health Support

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If you are a young person struggling to cope, Shout can provide support. Whatever you are going through, text SHOUT to 85258 for help.

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Dear Friend

With social isolation and quarantine facing us all, there are people in retirement homes across the country coping with a new level of separation from the world. People in care communities may not have access to technology, or be comfortable with using it, and as a result they may be facing a very lonely time ahead.

Dear Friend encourages kids and grown-ups alike to take a moment to write to those in care homes, isolated from friends and family. Become a Dear Friend right now, for free, simply by completing the form. We'll send it over to those who have signed up to receive letters.
Not sure what to write? Why not introduce yourself, share a story, a drawing, be kind, and reach out as a reminder that we are with them during this unprecedented time.
How It Works

1. Simply complete the form on this page and hit submit!

2. Your submission is received and listed for review. This is to make sure nothing inappropriate is sent on.

3. Once approved, your message is instantly sent on to care homes who have signed up!

If you have any questions at all, please reach out to us on the contact form below.

Submit your Dear Friend letter here...

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With social isolation and quarantine facing us all, there are people in retirement homes across the country coping with a new level of separation from the world. People in care communities may not have access to technology, or be comfortable with using it, and as a result they may be facing a very lonely time ahead.

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How to look after your mental health during the coronavirus outbreak | Mental Health Foundation

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Good mental health for all. Dedicated to finding and addressing the sources of mental health problems.

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How can you reduce screen time and the impact of social media?

Set a daily time limit for your social media. Go to your settings and then "screen time".

Choose to set "downtime" on your phone.

Block any pages or people who are causing you to feel low or stressed.

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If you're a young carer (under 18) or a young adult carer (aged 18 to 25), you can get help, advice and support.

How you help

You might help look after a parent, brother, sister or grandparent - with shopping, cooking and cleaning, or personal care like getting dressed.

You may also help by talking to them and trying to understand their feelings.

Your relative may have an illness, a disability, a mental health condition, or a drug or alcohol problem.

As a young carer, you may have more responsibility for a family member than many of your friends have.

Your rights

The Carers Charter explains what your rights are as a young carer under the Carers (Scotland) Act 2016.

What you might need help with

There are many aspects to your life you might need support and advice on, such as:

If you're a bit older, you might also need help with:

Help from college or university

Schools, colleges and universities can give you general advice about how to balance study and your other responsibilities.

Other organisations that can help include:

If you've been attending a young carer's service, they can also support you to make choices about further and higher education.

Going Higher In Scotland is Carers Trust Scotland's campaign to support student carers in higher education.

Support from your local social care department

Health and social care services should offer the best services to the person you're looking after, which will help you in your role.

Ask your local council's social work department for a Young Carer Statement - if you're 18 or over - so it can find out what help you might need.

Find your local council's social work department

Your GP can also offer help. If you're at school, your teachers or school nurse should also be able to support you.

Helplines

There are also helplines that let you chat to someone about anything worrying you. Childline is for young people and it's confidential. Call them on 0800 1111 anytime, day or night.

Getting a break

As well as being a carer, you might also go to school, college, university or work. This can be a lot to cope with.

It's important you have time for yourself to see your friends and enjoy your interests and hobbies, and get a break from your caring responsibilities.

Social services should be able to organise this for you. Shared Care Scotland can also give you information on getting a break.

Further information

Find more information for young carers and young adult carers on the Care Information Scotland website.

You'll also find help and advice from:

Life in a Spin - an online challenge that shows the challenges young carers face every day

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Support for young carers in Scotland - mygov.scot

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If you're a young carer (under 18) or a young adult carer (aged 18 to 25), you can get help, advice and support. You might help look after a parent, brother, sister or grandparent - with shopping, cooking and cleaning, or personal care like getting dressed.

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Social anxiety is something I've had experience of in the past. But before lockdown began, I had it in check. So it surprised me when the same old negative, berating thoughts took hold since I've been able to see my friends again.

When we were first allowed to meet up with people one-on-one again, I felt really anxious. I found that the voice in my head was shouting that I wouldn't have enough to say, I'd say the wrong thing, or the person wouldn't turn up.

When government guidance changed again a few weeks ago and we were allowed to meet in groups of six in outdoor spaces, I thought the social anxiety might die down, but it didn't. I went to meet some friends in the park and my social anxiety definitely came too. Now it shouted that I was talking too much and monopolising the group's conversation, that I was making people feel left out, or not asking the people I hadn't seen for a while the 'right' questions.

My social anxiety was meaner in a larger group, which took me by surprise. It was so overwhelming on this occasion that I ended up leaving early.

Since then, I've thought about what I'm going to do next time so I defeat my social anxiety. Here's my list:

How I'm coping with social anxiety

1) Being open with friends

I opened up to a few of my friends from the group and told them that last time I felt anxious and that I hope it won't be as bad next time.

Next time I will be honest with the friends around me and ask for help if I am feeling anxious - I don't need to hide how I'm feeling. I have also asked one of them to come for a walk with me away from the group if I say I need it.

2) Interrupting negative thoughts

I have prepared talk-backs that I can use to interrupt negative thoughts and stop them from taking over. These include:

Social anxiety: You're not asking the 'right' questions.
Me: There are no 'right' or 'wrong' questions. Showing you are interested in the conversations by asking questions is good enough.

Social anxiety: Your talk is boring/stupid/annoying/[insert whatever your social anxiety tends to tell you].
Me: You're here with friends that want to see you and hear about your thoughts and feelings. They don't think these things about you. If they do, they will tell you. Even if they do think this, it doesn't matter. You are good enough to be a part of this conversation.

Social anxiety: People are thinking that you look ugly/bad/weird/[insert whatever your social anxiety tends to tell you].
Me: You have a healthy, valuable body and mind that carried you through a difficult few months, and even here today. It doesn't matter what other people think.

3) Being kind to myself

Lastly, I will remember that it's okay to acknowledge my boundaries. It doesn't matter if I'm there for an hour or five hours - it's a strange time and if each baby step builds on the next, before you know it, your social anxiety will be another relic put to rest.

I hope this helps you to think about how you can tackle thoughts that your social anxiety throws at you. This is only temporary and you will get through this.

Where to get support

If you are struggling with social anxiety, we have lots of information, tips and suggestions of where to get help on our anxiety page.

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Coping with social anxiety as lockdown eases

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Social anxiety is something I've had experience of in the past. But before lockdown began, I had it in check. So it surprised me when the same old negative, berating thoughts took hold since I've been able to see my friends again. When we were first allowed to meet up with people one-on-one again, I felt really anxious.

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Toolbox Menu. Press ALT and ENTER to access submenu.

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As a teenager, your body is going through many physical changes - changes that need to be supported by a healthy, balanced diet.
By eating a varied and balanced diet as shown in the Eatwell Guide, you should be able to get all the energy and nutrients you need from the food and drink you consume, allowing your body to grow and develop properly. Some important nutrients to be aware of are:

Eating healthily doesn't have to mean giving up your favourite foods. It simply means eating a variety of foods and cutting down on food and drinks high in fat and sugar, such as sugary fizzy drinks, crisps, cakes and chocolate. These foods should be eaten less often and in smaller amounts.

If you're watching your weight, a healthy, balanced diet is the way to go. Dieting, skipping breakfast or starving yourself don't work.

Here are some tips to help you eat more healthily.

Get your 5 A Day

Fruit and vegetables are good sources of many of the vitamins and minerals your body needs during your teenage years. Aim to eat at least 5 portions of a variety of fruit and veg a day. Find out what counts as 5 A Day.

Healthier snack ideas

Cut down on food and drinks high in fat, sugar and salt, such as sweets, chocolate bars, cakes, biscuits, sugary fizzy drinks and crisps, which are high in calories (energy). Consuming too many calories can lead to weight gain and becoming overweight. Get tips on eating less sugar, fat and salt.

Stay hydrated

Aim to drink 6 to 8 glasses of fluids a day - water and lower-fat milk are both healthy choices.

Even unsweetened fruit juice is sugary. Your combined total of drinks from fruit juice, vegetable juice and smoothies shouldn't be more than 150ml a day - which is a small glass.

For example, if you have 150ml of orange juice and 150ml smoothie in one day, you'll have exceeded the recommendation by 150ml.

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As a teenager, your body is going through many physical changes - changes that need to be supported by a healthy, balanced diet. By eating a varied and balanced diet as shown in the Eatwell Guide, you should be able to get all the energy and nutrients you need from the food and drink you consume, allowing your body to grow and develop properly.

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Yoga can help you keep active and mindful.

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If you are needing some extra support whilst you are in school to keep your mind healthy here are some places that you can go.

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It's easy to feel a bit overwhelmed and scared by everything you're hearing about coronavirus disease (COVID-19) right now. Find out more about what's happening and the simple steps you can take to help prevent catching COVID-19 and spreading to others. Also find out more about what you can do if you are feeling anxious and worried, and how you can support others in your community.

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Coronavirus (COVID-19) Info for Young People

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It's easy to feel a bit overwhelmed and scared by everything you're hearing about coronavirus disease (COVID-19) right now. Find out more about what's happening and the simple steps you can take to help prevent catching COVID-19 and spreading to others.

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You can find many exercise videos, like the one below for free on YouTube.

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From national services, like our confidential Infoline and online wellbeing support Time for You, to our 70 services based in communities across Scotland, we work every day to support better mental health and wellbeing. We listen to what matters locally and we campaign nationally - for the changes, big and small, that can make all the difference in life.

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We all need to make sure our mind is healthy. If you are a parent/carer or staff member needing some extra support for your own mental health or to support a child/young person, here are some places you can look.

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You can visit one of the websites listed below by clicking on the tile.

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You can phone one of the helplines listed below.
Breathing Space 0800 838587 Breathing Space are a national helpline that provide listening, advice, support and signposting.
Samaritans 116123
Samaritans provide confidential 24/7 emotional support to those experiencing despair, distress or suicidal feelings.
Childline 0800 1111
Childline are a national service who provide a 24/7 counselling service for children and young people who need advice and support.
DAPL 01333 422277
DAPL supports young people who are affected by their own or another's substance use.

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You can find advice on the School Twitter pages using the handles - @MentalKHS, @KHS_guidanceKHS, @ec_KHS, @KHS_PEDept @KhsPso

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If you are needing some extra support whilst you are at home to keep your mind healthy here are some places that you can go.

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Spend some time being mindful. It can be helpful to try to notice the positives to help you feel better about the return to school.
Focus on making your new routine, taking notice of your diet, sleep, thoughts and feelings.

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Learning is important for our mental health. Working on a goal can help you to feel more confident, happier and reduce anxiety.
You may have started to learn a new skill at home. As we return to learning at school, make sure you continue to learn these new skills. It could be knitting, baking, do keepy-uppies, languages or improve your skills on a music instrument.

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Giving is about helping others, and also remembering to be kind to yourself.
At home, you could offer to pick up some essential items for a vulnerable family member or simply send some kind words to a friend in a message. At school, you can smile as you walk past someone 😊.

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Physical activity can boost self-esteem, mood, sleep quality and energy.
Try walking, running or cycling outside for an hour, or indoors you could choreograph a dance or do some cleaning around the house.

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Building connections is essential for your mental wellbeing. Relationships and friendships bring a sense of belonging and provide support.
You can do this in a variety of safe ways at home or in school. At home, keep in touch with friends and family through video call, messages or letters. At school, catch up with friends in a safe and distanced way.

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The 5 ways of wellbeing are Connect, Be Active, Give, Keep Learning and Take Notice. These are simple steps that can be taken to improve your mental health. Trying these things can help you feel more positive and look after your mind. Have a look at what each of these 5 ways mean by looking at the different columns on the right.