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Your exam season survival guide (bbc.co.uk)

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Your exam season survival guide (bbc.co.uk)

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Exams season is upon us, which means after months of learning, revising and memorising it's nearly crunch time.

But it doesn't have to be a stressful experience.

BBC News spoke to teachers and tutors for their top tips on revising, sitting exams and how to take care of yourself too.

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Your exam season survival guide - rest, reflect and recall

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Teachers and tutors share tips for students to get through exam season.

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Festivals are the place to let your hair down and enjoy yourself but let’s make sure it stays a good time.

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From choosing the right tent and coping with the toilets, to advice on alcohol and other drugs; this is the place to find all the information to make your festival one to remember.

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A Young Person's Guide to Things you can do if you're Struggling

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A Young Person's Guide to Things you can do if you're Struggling

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How Volunteering Can Support Mental Wellbeing

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How Volunteering Can Support Mental Wellbeing

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News from Bolton Youth Council members about Vibe Fest in support of World Mental Health Day 2025!

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Being well prepared for your exams is the best way to overcome stress and anxiety, and gives you the best chance of getting good grades.

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Revision tips

Make a realistic revision schedule. Work out how much you have to do and the time you have to do it in, then break it down into manageable chunks. Aim to do a few hours of revision each day, and mix up your subjects so you do not get bored.

Find a revision style that suits you. Studying alone in a quiet room suits some people, but not everyone likes working in silence. Try playing music quietly in the background, or revising with a friend (but do not let them distract you!).

Customise your notes to make them more personal. Experiment with colour coding, notes on postcards, diagrams or whatever helps you learn your topic.

Make sure you understand everything. If you come across something you do not understand, try to find a new source of information that will help you understand it. Just memorising it will not help you in your exam. Do not be afraid to ask your teacher or a friend for help if you need it.

Look at past exam papers. It means you can familiarise yourself with the layout and type of questions you'll be asked. Practise completing exam papers in the set time limit to improve your exam technique.

Take regular short breaks. Studying for hours and hours will only make you tired and ruin your concentration, which may make you even more anxious. A break every 45 to 60 minutes is about right.

Reward yourself. For example, you could take a long bath or watch a good movie once you have finished your revision session.

Do something physical. When you're not revising, use your spare time to get away from your books and do something active. Exercise is good for taking your mind off stress and keeping you positive, and it will help you sleep better.

Ask for help. If you're feeling stressed, it's important to talk to someone you trust, such as a family member, teacher or a friend. Lots of people find exams difficult to deal with, so do not be embarrassed to ask for support.

How to handle exam days

Be prepared. Start the day with a good breakfast, and give yourself plenty of time to get to the exam hall. Remember to take everything you need, including pencils, pens and a calculator. A bottle of water and some tissues are also useful.

Take a few minutes to read the instructions and questions. Then you'll know exactly what's expected of you. Ask an exam supervisor if anything is unclear - they're there to help you.

Plan how much time you'll need for each question. Do not panic if you get stuck on a question, but try to leave yourself enough time at the end to come back to it.

Once the exam is finished, forget about it. Do not spend too much time going over it in your head or comparing answers with your friends. Just focus on the next exam instead.

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Make a realistic revision schedule. Work out how much you have to do and the time you have to do it in, then break it down into manageable chunks. Aim to do a few hours of revision each day, and mix up your subjects so you do not get bored.

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In this section, you can some common tips and advice to keep yourself safe if you have taken or are thinking about taking substances.

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Talking Openly to Someone you Trust Can Help

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Talking Openly to Someone you Trust Can Help

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Mental Health Support Teams (MHST) in schools

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Mental Health Support Teams (MHST) in schools

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My Wellbeing Shield has ...

flowers / nature - "Calming and colourful. Makes me happy to look at and observe them moving in the wind".

butterflies - "Pretty and colourful. Represent hope and freedom".

sky - "Not always clear but always interesting and changes colours through seasons and weathers".

music - "Calms me and always brings my mood up. Very adaptive and part of my personality".

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Exam season can be tough on young people.

The following organisations can help.

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Memotional (memotional.co.uk) has been developed to help younger children understand their emotions, offer advice and self-help/coping strategies.

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Emotions are tricky creatures. We're here to help you explore them so you can figure them out. Ready? Let's get going...

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My shield has ...

kitty - "My cat acts as a stress relief when I'm in a bad mood. Cuddling with them makes me feel relaxed".

YouTube - " It has many videos and I have a lot of favourite content creators that make me laugh and rewind".

music - "Helps me in many ways as it acts as a comfort and a coping mechanism. When I'm stressed / overwhelmed I put on my headphones and put on my favourite artist".

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Help your child beat exam stress (nhs.uk)

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Help your child beat exam stress (nhs.uk)

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Tests and exams can be a challenging part of school life for children and young people and their parents or carers. But there are ways to ease the stress.

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Tests and exams can be a challenging part of school life for children and young people and their parents or carers. But there are ways to ease the stress.

Watch for signs of stress

Children and young people who are stressed may:

worry a lot

feel tense

have headaches and stomach pains

not sleep well

be irritable

lose interest in food or eat more than normal

not enjoy activities they previously enjoyed

be negative and have a low mood

feel hopeless about the future

Having someone to talk to about their work can help. Support from a parent, tutor or study buddy can help young people share their worries and keep things in perspective.

Encourage your child to talk to a member of school staff who they feel is supportive. If you think your child is not coping, it may also be helpful for you to talk to their teachers.

Try to involve your child as much as possible.

Make sure your child eats well

A balanced diet is vital for your child's health, and can help them feel well during exam periods.

Some parents find high-fat, high-sugar and high-caffeine foods and drinks, such as energy drinks, cola, sweets, chocolate, burgers and chips, make their children hyperactive, irritable and moody.

Where possible, involve your child in shopping for food and encourage them to choose some healthy snacks.

Read more about eating a balanced diet.

Help your child get enough sleep

Good sleep improves thinking and concentration. Most teenagers need 8 to 10 hours' sleep a night.

Allow half an hour or so for your child to wind down between studying, watching TV or using a computer and going to bed, to help them get a good night's sleep.

Cramming all night before an exam is usually a bad idea. Sleep will benefit your child far more than a few hours of panicky last-minute study.

Be flexible during exams

Be flexible around exam time. When your child is revising all day, do not worry about household jobs left undone or untidy bedrooms.

Staying calm yourself can help. Remember, exams do not last forever.
The Family Lives website has more information about coping with exam stress Health for Teens also has information and advice about how to prepare for exams and deal with exam stress

Help them study

Make sure your child has somewhere comfortable to study. Ask them how you can support them with their revision.

Help them come up with practical ideas that will help them revise, such as drawing up a revision schedule or getting hold of past papers for practice.

To motivate your child, encourage them to think about their goals in life and see how their revision and exams are related to them.

Talk about exam nerves

Remind your child that it's normal to feel anxious. Nervousness is a natural reaction to exams. The key is to put these nerves to positive use.

If anxiety is getting in the way rather than helping, encourage your child to practise the activities they'll be doing on the day of the exam. This will help it feel less scary.

For example, this may involve doing practice papers under exam conditions or seeing the exam hall beforehand. School staff should be able to help with this.

Help your child face their fears and see these activities through, rather than avoiding them.

Encourage them to think about what they know and the time they've already put into studying to help them feel more confident.

Encourage exercise during exams

Exercise can help boost energy levels, clear the mind and relieve stress. It does not matter what it is - walking, cycling, swimming, football and dancing are all effective.

Activities that involve other people can be particularly helpful.

Read more about the physical activity guidelines for children and young people.

Do not add to the pressure

Support group Childline says many children who contact them feel that most pressure at exam time comes from their family.

Listen to your child, give them support and avoid criticism.

Before they go in for a test or exam, be reassuring and positive. Let them know that failing is not the end of the world. If things do not go well they may be able to take the exam again.

After each exam, encourage your child to talk it through with you. Discuss the parts that went well rather than focusing on the questions they found difficult. Then move on and focus on the next test, rather than dwelling on things that cannot be changed.
See Childline's advice on exam stress and pressure

Make time for treats

With your child, think about rewards for doing revision and getting through each exam.

Rewards do not need to be big or expensive. They can include simple things like making their favourite meal or watching TV.

When the exams are over, help your child celebrate by organising an end-of-exams treat.

When to get help

Some young people feel much better when exams are over, but that's not the case for all young people.

Get help if your child's anxiety or low mood is severe, persists and interferes with their everyday life. Seeing a GP is a good place to start.

Read more about anxiety in children.

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Find out how to help your child through the stress of school exams and tests, including what you can do to help them cope with nerves and anxiety, plus advice about diet, sleep and exercise.

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The resources in the toolkit are:

> easy to use

> engaging

> available to everyone

> age-appropriate

> from trusted sources

> varied

The young people we work with say:

"The Padlet is easy to access as it is online and almost everyone has internet access".

"The Padlet gives you direct access to information to help you with your mental health and day-to-day life".

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These interactive tasks encourage you to explore how you're feeling and ways to look after your own wellbeing.

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The more we practise paying attention to things that we are grateful for and that make us feel good, then the more likely we are to notice good things as they happen, even if we are having a difficult time.

So, this is a journal for children to think about and write down the things which make them feel good.

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The Mix is the UK's leading digital support service for young people💛

Their mental health playlist on YouTube has short videos on topics such as panic attacks, self-harm, seeing your GP if you have a mental health concern, loneliness, and relaxing sounds with soft spoken ASMR for anxiety.

The Mix (themix.org.uk)

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Share your videos with friends, family, and the world

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These activities can ground us when we feel panicky, worried, or when it’s all just getting a bit much.

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Hand breathing and Grounding technique (YoungMinds.org)

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This Wellbeing Activity pack is based on the five ways to wellbeing.

It's about actively encouraging children to think about how they can look after their mental wellbeing in a fun and interactive way.

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It would be helpful to watch this video from YoungMinds before filling in the Stress Bucket worksheet.

The video illustrates the various sources and effects of stress, and coping skills you can use to better regulate stress. Available at: Stress Bucket (youtube.com)

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An online search tool to find mental health and wellbeing support or services, run by and for the Black community.

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BAYO means 'Joy has found us' in Yoruba and it is a space to find collectives, organisations and services from across the UK -- for the Black community -- to support your mental health and wellbeing, and it is run by The Ubele Initiative .

​

We are continuously adding new organisations to the directory and have a link that you can use to tell us about organisations that have been useful to you that others may like to know about.

​

If you are a community based organisation or individual that provides mental health and wellbeing services to diverse young people from the black community, we will like you to join the BAYO platform and automatically become a member of the Network which provides you with access to free bespoke learning packages, peer to peer support, networking and access to a small grant program.

TALK NOW

TEXT NOW

The Samaritans Let It Out

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BAYO means 'Joy has found us' in Yoruba and it is a space to find collectives, organisations and services from across the UK -- for the Black community -- to support your mental health and wellbeing, and it is run by The Ubele Initiative .

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An online, 7-week course to help people from 14 to 19 who self-harm.

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We work with professionals to improve the mental health and wellbeing of children and young people. Learn about our training, services, research and more.

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Believe in children | Children’s charity

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Barnardo’s is a children’s charity that protects and supports children and young people in the UK who need us. We help bring out the best in them.

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We work with young people, parents and carers, schools, colleges, universities and employers.

All our work is based on sound evidence. It gives people the confidence and skills to look after their mental health.

Charlie sits at the heart of our story, our vision and our purpose.

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Charlie Waller Trust, mental health charity

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We understand mental health. Our aim is to educate young people, & those with responsibility for them, about their mental health & wellbeing. The Charlie Waller Trust was created by the Waller family in 1997 in response to the loss of their son and brother Charlie to suicide having suffered from depression.

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On Thursday 30 November from 2:30am - 7:30am, you won't be able to contact Childline whilst we do some important maintenance to our systems. This means that 1-2-1 chats, calling and messages to Childline will be unavailable. You'll still be able to use the Childline website for advice and information.

If you're in danger or it's an emergency, you should always call 999

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Get help and advice about a wide range of issues, call us on 0800 1111, talk to a counsellor online, send Childline an email or post on the message boards.

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Should you need urgent health advice please contact your GP or call NHS 111. In an emergency please visit A&E or call 999

Select your location for up-to-date news and information in your local area My Area

Get me out of here

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Find help in your local area

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Health For Teens | Everything you wanted to know about health

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Health for Teens offers a great choice of content and quizzes across all areas of your health, from sexual health to your feelings, growing up, lifestyle and much more.

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Find out everything you need to know about drugs, their effects and the law. Talk to Frank for facts, support and advice on drugs and alcohol today. | FRANK

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Our Time is the only UK Charity dedicated to improving the outcomes for children growing up with a parent with a mental illness.

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Essential support for under 25s

The Mix is the UK's leading support service for young people. We are here to help you take on any challenge you're facing - from mental health to money, from homelessness to finding a job, from break-ups to drugs. Talk to us via our online community, on social, through our free, confidential helpline or our counselling service.

Featured

The Mix. Registered charity number: 1048995

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Welcome to The Mix, offering essential support for under 25s.

Log in to submit your own content on our platform Your Voices.

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Welcome to The Mix, the online guide to life for young people in the UK.

Your Voices is a community-focused section of The Mix where you can share stories about your experiences on a specific issue. Upload your own videos, images, blog posts, and playlists to Your Voices and share them with your friends.

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The Mix - Essential support for under 25s

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The Mix: 0808 808 4994 - Free information and support for under 25s in the UK. Get advice about sex, relationships, drugs, mental health, money & jobs.

# data[].attributes.headline
Coping with exam pressure - A guide for students (gov.uk)

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Coping with exam pressure - A guide for students (gov.uk)

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Coping with exam pressure - a guide for students

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My Wellbeing Shield has:

running - "I'm focused on my run and all my problems go away for a while".

walking - "Looking at what's around me and giving me some time to think about everything".

music - "It calms me down because I enjoy what I'm listening to".

my best mate - "My best mate makes me laugh and I can talk about my problems in a good, friendly, calm environment".

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What do the young people we work with say about getting involved in service design?

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What do the young people we work with say about getting involved in service design?

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"I would recommend coming to the Focus Group because it has helped me build up my confidence and taught me a lot about my own mental wellbeing and how I can help others".

"I joined the group in order to help offer advice to other young people and to give them tips on how to cope with their problems".

"Since joining the group I have developed my social / people skills as I have met other young people".

"The Focus Group gives young people a place to share their views and experiences in a safe space. It's different from CAMHS as it is for young people, by young people".

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Studying during university - tips and advice (studentminds.org.uk)

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Studying during university - tips and advice (studentminds.org.uk)

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Studying During University I Student Minds

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These tips and tools can help with studying during university.

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Student and parent support - managing exam stress (aqa.org.uk)

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Student and parent support - managing exam stress (aqa.org.uk)

# data[].attributes.body
Everyone gets nervous; it's a normal part of exams. While it's not so easy to stop feeling nervous, you can use relaxation techniques to keep your nerves under control and focus on what you want to achieve.

Here are some tips and techniques you can try if you feel stressed before and during exams.

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Everyone gets nervous; it's a normal part of exams. While it's not so easy to stop feeling nervous, you can use relaxation techniques to keep your nerves under control and focus on what you want to achieve.
Here are some tips and techniques you can try if you feel stressed before and during exams.

Before your exams

Being prepared and doing the work will always help you feel more confident about sitting your exams, so do as much revision as you can.

Celebrate your successes in revision tasks and know when you do well.

Meditation and exercise are great ways to help clear your mind, leaving you feeling refreshed and energised. Plan something for first thing in the morning - if you start your day well, you are more likely to stay calm.

Use deep breathing to relax your body and mind.

Eat the right foods and drink lots of water - for example, too much coffee and sugar can make you feel more anxious as they are stimulants.

Use positive language with yourself and visualise your exams going smoothly.

If possible, avoid classmates who are highly stressed or who want to talk about the exams.

Practise your relaxation techniques so they are natural to you by exam day.

Plan your exam day so you feel in control; allow for travel and proper meals.

During your exams

Breathe - take some deep breaths to relax your body and mind. This will really help if you freeze up or are struggling to get started.

Focus on your paper. Block out the exam room and other students.

Read the entire question paper, answering the questions you feel most comfortable with. By answering these first, you will feel more confident and settle into the rest of the exam.

Stuck with a question? Leave it. Work on the next one and then come back to it.

Remember, it's not a race. You've been allocated a set amount of time - use it and make sure you have done as much as you can.

Keep a good attitude and use positive language with yourself; your nerves will pass and you're not alone.

You can also search for advice on the internet if you need more ideas to find what works for you during exam time.

After your exams

Sometimes exam stress doesn't just disappear once you have finished your exams, as you might be worried about your results. There are post-results options available to you if you don't get the results you need. But until then, take time to celebrate completing your exams and your achievements so far.

Here we have addressed some common questions and concerns from students after exams:

I forgot to label my answer
If you forgot to label your answer with the correct question number, you don't need to worry about it, as our examiners will make every effort to try and match a non-labelled answer with the correct question.

I used a different colour ink instead of black
We always ask students to write in black ink when taking our exam papers. On the rare occasion a student uses a different colour pen, we will always ensure that exam paper is marked and that student receives the correct mark.

I answered too many questions
If in your exam you were asked to answer two out of three questions and instead you answered all three. Our examiners will mark all three questions and your final marks will be awarded based on the two highest scoring questions out of the three you answered.

I didn't spell my name or family name correctly
If you didn't spell your name or your family name correctly, then you can speak to your exam officer at your school or college, who will be able to contact our Entries team to resolve this issue. It is important that we have your correct birth name in preparation for your certificate.

I think there may have been an error in the question paper
If after your exam you feel there may have an error in the exam paper, then you should speak to the exams officer at your school or college, who will contact us. If there has been an error, we will ensure that this mistake won't affect your result. If you feel that the error may have affected your overall performance in the exam, then talk to your teacher. If they agree, the exams officer at your school can apply for you to get special consideration.

What if the examiner can't read my handwriting?
Our examiners have seen lots of different styles of handwriting and can usually work out what you have written or were trying to say.

Additional support

If you are feeling particularly overwhelmed or anxious at any time before or after your exams, talk to your school counsellor, teachers or parents. Remember, they have taken exams before and know what you are going through so they will be able to help you.

Alternatively, you might feel more comfortable talking to someone who doesn't know you. ChildLine and other charities can provide confidential support 24/7 from experts who can help with concerns about school, exams and anything else that could be causing you stress.

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exam stress; stressed about exams; gcse; a-levels; pressure; school; exams; aqa ; stressed

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Everyone gets nervous; it's a normal part of exams. While it's not so easy to stop feeling nervous, you can use relaxation techniques to keep your nerves under control and focus on what you want to achieve.

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Everyone's exam experience is unique, and we understand that preparing for and sitting exams can bring about many emotions.

Our exam wellbeing support is here to help students, families and teachers families navigate this time – from revision and the run-up to exams, to exam days and results days.

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It’s normal for anyone to feel overwhelmed when preparing for and writing an exam, but looking after the mental health and wellbeing of young people during revision and exam time is really important.

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Support with Exam Stress (healthforteens.co.uk)

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Support with Exam Stress (healthforteens.co.uk)

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Advice and Support from Health for Teens

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Exam Stress | Feelings | Health for Teens

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Exams can be a very worrying and stressful time, so we've got lots of advice on getting through this period, getting organised and being prepared to do your very best.

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This year's theme was ' community'.

Being part of a community can make life feel more meaningful and enjoyable, help us feel happier and safer, and improve our mental health.

We supported this campaign by designing t-shirts reflecting what 'community' means to us.

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If you feel like you want to end your life, or you have seriously hurt yourself, this is an emergency.

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If you feel like you want to end your life, or you have seriously hurt yourself, this is an emergency.

# data[].attributes.body
Call 999 and ask for an ambulance or tell an adult you trust and ask them to call 999.

Your mental health is as important as your physical health so you won't be wasting anyone's time.

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My child / young person needs urgent help

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My child / young person needs urgent help

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These services can support you.

If your child’s life is at risk

If you are worried that your child is at immediate risk, or they have already made a suicide attempt or been seriously injured:

- Call 999 for emergency services

- Or take them straight to A&E if you can

If your child needs urgent help but the situation is not immediately life threatening

- Call NHS 111 and select the mental health option, or use 111 online. 111 can provide urgent advice and tell you where you can get help. This service is open 24/7.

- Get an urgent on-the-day appointment with a GP by phoning your GP surgery. Remember these appointments are as much for mental health concerns as physical ones, and you won’t be wasting anyone’s time.

- If your child is already under the care of a mental health team, such as CAMHS, and a professional has given you a number to call in a crisis, call that number.

If your child needs to talk to someone

- Your child can speak to someone anytime 24/7 by contacting any of these urgent helplines.

- Your child can also use the Papyrus HopeLine: 0300 102 2470 or text HOPE to 88247

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Advice, support and information for people who experience anxiety.

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National charity helping people with Anxiety - Anxiety UK

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Become a Member of Anxiety UK. We pride ourselves on being user led, with many on our staff and volunteer team having personal experience of anxiety.

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Provides advice and information for LGBTQIA+ people under 25.

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bgiok is about practical advice and information about homosexuality, and cutting through the stereotypes and negativity around it. bgiok aims to help young people feel better about their sexuality and about the person they are beyond that.

Offering accessible and informative content that tackles the issues that visitors tend to be most concerned about, like coming out, religion and homophobic bullying. Everything here is unique to the site, so you won't find it anywhere else.

Being gay doesn't mean that you are a freak or a bad person or that you've done something wrong. Being gay doesn't mean being alone.

Bgiok site is run by Outline a Surrey based sexuality and gender identity support charity. This website preserves content created by the site founder Jason Mitchell so older content may be of a different style.

For more information see our About page.

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Welcome to Being Gay is Okay bgiok is about practical advice and information about homosexuality, and cutting through the stereotypes and negativity around it. bgiok aims to help young people feel better about their sexuality and about the person they are beyond that.

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How to stay safe at festivals | Health For Teens

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Lots of young people will be heading to music festivals over the summer. We’ve put together the ultimate guide to staying safe at a festival.

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YoungMinds | Mental Health Charity For Children And Young People

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YoungMinds are a mental health charity for children, young people and their parents, making sure all young people can get the mental health support they need.

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Helpline, webchat and online support groups for people with eating problems, like anorexia and bulimia.

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Struggling with an eating disorder? Caring for someone who is? Beat is here to support you.

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Online platform for young people to learn about race, identity and culture, and to challenge racism. Offers a YouTube channel, summer school and workshops.

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Report

We work to actively challenge racism. Below is a reporting form for young people (or adults on their behalf) to log incidents of overt, micro-aggressive or institutional racism. We focus particularly on the areas of education and policing (working closely with NPMP) and want to support individuals where possible, directly or through signposting.
Report an incident
We also run drop ins on Tuesdays from 4.30pm-6.30pm in Manchester Central Library café. Keep an eye on social media for updates on times.

Training

We offer training sessions for those working with young people. These aim to develop people's understanding of race and racism so they can better support young people of colour through society, challenge the racism that exists within institutions and create inclusive spaces within their practice.

From 2020, we will run one off training sessions for individuals to sign up to and can run sessions for your organisation or staff team. We are particularly interested in working with educational institutions.

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We work to actively challenge racism. Below is a reporting form for young people (or adults on their behalf) to log incidents of overt, micro-aggressive or institutional racism. We focus particularly on the areas of education and policing (working closely with NPMP) and want to support individuals where possible, directly or through signposting.

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Campaign Against Living Miserably (CALM)

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Campaign Against Living Miserably (CALM)

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Campaign Against Living Miserably (CALM)

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We're the Campaign Against Living Miserably (CALM) and we're uniting the UK against suicide.

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On Thursday 30 November from 2:30am - 7:30am, you won't be able to contact Childline whilst we do some important maintenance to our systems. This means that 1-2-1 chats, calling and messages to Childline will be unavailable. You'll still be able to use the Childline website for advice and information.

If you're in danger or it's an emergency, you should always call 999

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Get help and advice about a wide range of issues, call us on 0800 1111, talk to a counsellor online, send Childline an email or post on the message boards.

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YoungMinds (youngminds.org.uk) offer tailored information, advice and support to parents and caregivers who are concerned about their child or young person’s mental health. You can speak to them over the phone, or chat to them online.

You can use their Helpline service if you are the parent or main caregiver of a child or young person aged 25 or under.

The YoungMinds Parent's Helpline service is available across the UK. It is free and confidential.

Call the Parent's Helpline for free on 0808 802 5544, Monday to Friday, from 9.30am to 4pm.

Find out more about the Parent's Helpline and online chat service here.

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Watch the full video

Thinking of suicide?

Are you, or is a young person you know, not coping with life? For confidential suicide prevention advice contact HOPELINE247.

My whole way of thinking has changed. I feel positive about my future and the people around me. I'm now looking forward to the future and helping others just like me!

Thank you so much for the incredible support PAPYRUS and HOPELINE247 has given me. You helped me in that moment and it kept me alive.

I intend to continue to fundraise for and promote PAPYRUS. I am so proud and humbled to be involved with a wonderful charity, and to have received the support that I have.

Having been personally bereaved by suicide I understand the importance and need for our charity. I am surrounded by others who are as passionate as I am about saving lives.

* All feedback is provided by people who contact PAPYRUS. All feedback has full consent of the user and the user remains fully anonymous. Some feedback may have been adapted to keep the users anonymity.

Our latest news

Stay up to date with PAPYRUS; our news section is regularly updated with helpful advice and guidance, as well as information about our upcoming events and campaigns. If you have any questions or queries please get in touch.

Our upcoming events

Please see below some of our upcoming and exciting events including fundraisers and charity events we will be attending. For more information please get in touch.

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Papyrus UK Suicide Prevention | Prevention of Young Suicide

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PAPYRUS UK is a charity for the prevention of young suicide (under 35) in the UK | Call PAPYRUS HOPELINE247 on 0800 068 4141 Now

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A bold A3 poster showing the warning signs that tell you when someone may be depressed. This poster could save a life.

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Depression - The Warning Signs (charliewaller.org)

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Samaritans works to make sure there's always someone there for anyone who needs someone. Read more.

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If you can't see a way forward, the organisations below can give you the urgent support you need.

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If you can't see a way forward, the organisations below can give you the urgent support you need.

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You're not alone and you deserve support.

These organisations are listed in alphabetical order.

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Anne-Marie shares her personal insights of navigating a difficult time for her family.

By sharing her personal story, we hope this will help others see the human side of a mental health issue and eating disorder.

We also hope that sharing her story goes some way towards reducing stigma and fostering compassion towards individuals experiencing a mental health issue and their families.

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Advice for Supporting your Child's Mental Health

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Advice for Supporting your Child's Mental Health

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These short films were developed by parents, carers and service users who got together to share their own experiences. They spoke to experts by experience, service and ex-service users, community mental health nurses, Child and Adolescent Mental Health Services (CAMHS) doctors and qualified professionals to work out the best and most helpful practical advice possible.

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What is your concern?

This May Help has been created for parents and carers to help manage their child's mental health.

The subjects covered on this website have been chosen by parents and carers just like you, and in consultation with young people who have gone through their own mental health issues. What helped them may also help you.

On each page you'll find text for every topic along with more support films and links to other resources.

On the downloadable advice page you can download a printable version to use whenever you want.

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Advice for supporting your child's mental health | ThisMayHelp

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We are an initiative in partnership with the NHS to provide mental health support for parents of teens. Explore our videos for expert advice

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Provides support to young people experiencing panic attacks and obsessive-compulsive disorder (OCD). Offers a 6-week Youth Mentoring Scheme online or by phone.

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What is anxiety? Anxiety is a normal, human feeling of fear or panic. How anxiety affects us: Physically - Symptoms Emotionally - Fear Cognitive - The way we think Behave - Avoidance Behaviour If we look up the word anxiety in the dictionary, we find the explanation: "An uncomfortable feeling of nervousness or worry about ...

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Support for transgender, nonbinary and gender-diverse people up to 18. Runs events, local groups, online courses and a webchat.

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24/7

You can text us any time, day or night.

Confidential

Your messages with us are confidential and anonymous.

Free

It is free to text Shout from all major mobile networks in the UK.

Get involved

Donations doubled in the Big Give Christmas Challenge

Simply support Shout's Big Give campaign by midday on 5 December, and your donation will be doubled!

Can you help us hit our match funding target of £50,000 and support a further 5,000 people this winter?

Find out more

Get help

Ways to cope with upsetting events in the news

If you're feeling overwhelmed, anxious or sad about what's going on in the news, know that you're definitely not alone. Here are some actions we can take to help us cope better through times like this.

Find out more

I think Shout saved my life tonight... no one has ever made me feel so safe, listened to and understood

Shout texter

GET HELP

Online resources and support

However you're feeling right now, you don't have to face it alone. We're here to support you with your mental health.

Take a look at our resources, information and support, find further help or reach out to one of our volunteers.

Resources for you

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Shout - UK's 24/7 Crisis Text Service for Mental Health Support

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Shout 85258 is the UK's first 24/7 text service for anyone in crisis. Get free, confidential mental health support anytime, anywhere. Text 'SHOUT' to 85258.

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Safe and Reliable Advice about Young People's Mental Health, Created by Experts and Parents

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Welcome to MindEd for Families, Children and Young People. We hope you like our new design. If you are a regular user you might find that some of the topics have moved, or the titles have been changed slightly. But we still have all the same great content, and we hope it will be easy to find what yo…

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Provides faith and culturally sensitive support to young Muslims by phone, webchat, WhatsApp and email.

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We offer non-judgemental, confidential support 7 days a week, 365 days a year including bank holidays and Eid. Every month we listen to over 430 people through our helpline service. Hear more from our callers. See our impact reports In our resource guides, you'll find our recent research report, mental health and wellbeing tips, and lots of news and updates on our blog.

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A Parent's Guide to Looking after Yourself

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A Parent's Guide to Looking after Yourself

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Parenting isn’t always easy. Although it’s often amazing and rewarding, it can also be really hard work.

Here are tips for looking after yourself while you're looking after your child / young person (youngminds.org.uk)

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Spectrum Gaming is a community for autistic young people. It's a place where you can connect with others and develop friendships in a safe space with the support of autistic adults :)

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To join our community you need to be an autistic young person aged 10-17 and live in one of our ‘funded areas’ - You can find out more about who can join in our FAQ section!

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Help and advice for young people experiencing suicidal feelings.

Provides support and information for anyone worried about another young person.

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The OLLIE Foundation - Suicide Prevention and Wellbeing Charity

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The OLLIE Foundation provide accessible training, events, initiatives and resources to reduce the number of people who feel like suicide is their only option

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Information and advice for LGBTQIA+ people on a range of issues, like coming out and hate crimes. Provides an information phoneline for people and their families.

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We'd love to show you how your support is helping LGBTQ+ people everywhere to thrive. We need your consent to keep you up to date with our campaigns and events, and what you can do to help make life better for LGBTQ+ people.

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At Stonewall, we stand for lesbian, gay, bi, trans, queer, questioning and ace (LGBTQ+) people everywhere. We imagine a world where all LGBTQ+ people are free to be ourselves and can live our lives to the full.

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Useful tips to keep you safe, leaving you free to enjoy the music.

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This A-Z guide from YoungMinds gives you advice on how to help your child with their feelings and behaviour, as well as mental health conditions and life events.

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Our A-Z guide gives you advice on how to help your child with their feelings and behaviour, as well as mental health conditions and life events. We'll also show you where you can get help.

For information and advice on the cost-of-living crisis, including where to find financial support for you and your family, read our guide to money and mental health.

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Parents' A-Z Mental Health Guide | Mental Health Advice

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Our A-Z guide to support has information and advice on how to help your child with specific mental health conditions, and difficult feelings & life events.

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Supports women and girls who self-harm, or have experienced trauma and abuse.

Offers information and self-help tools online for anyone to use.

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charity self-harm self-injury self harm distress trauma women girls

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Only UK-wide self-harm & self-injury charity offering direct support, reliable information, expert training and specialist consultancy

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Support for LGBTQIA+ young people through youth groups, peer support, mentoring schemes and a webchat.

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The Proud Trust is an LGBT+ organisation that supports LGBT+ young people through youth groups, peer support, mentoring programs and the Proud Connections chat service.

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Information for Parents, Carers, Family Members, and Guardians

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Information for Parents, Carers, Family Members, and Guardians

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This information from Mind is for parents, carers, family members and guardians supporting a young person with their mental health and wellbeing.

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We know that for parents and carers, understanding and supporting the mental health needs of your child can feel scary and complex.

Find out more about what to look out for if your child is experiencing mental health issues.

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Tees Esk and Wear Valley NHS Foundation Trust

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Signs your child might be struggling - Tees Esk and Wear Valley NHS Foundation Trust

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We know that for parents and carers, understanding and supporting the mental health needs of your child can feel scary and complex. Find out more about what to look out for if your child is experiencing mental health issues.

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Information and support for people under 25 who:

Hear voices

See visions

Experience other sensory issues or beliefs

Offers peer support, plus support to parents, carers and families.

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Voice Collective and the ACAMH 2022 Awards

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Supporting young people who hear, see, or sense things that others don’t.

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Talking to a Young Person about their Mental Health

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Talking to a Young Person about their Mental Health

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If you are a parent or carer, we have some tips and ideas for talking to your child or a young person about mental health.

Giving them opportunities to open up is one of the biggest things you can do to support their wellbeing.

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Tees Esk and Wear Valley NHS Foundation Trust

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Even though you can't fix everything when your child is struggling, you can make them feel seen and understood, and this can make them feel more able to cope.

Talking about how they are, how their day has been and what's on their mind shows your child that you're interested in them and want to listen. It also helps them to get to know themselves and what they need.

Here are some useful links:
Parents' guide to CAMHS

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Talking to a young person about their mental health - Tees Esk and Wear Valley NHS Foundation Trust

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If you are a parent or carer, we have some tips and ideas for talking to your child or a young person about mental health. Giving them opportunities to open up is one of the biggest things you can do to support their wellbeing.

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BBC Bitesize Parents' Toolkit is the place for mums, dads, carers, and the whole parenting community to find stories, expert advice and fun activities that will help you support your child in a changing world.

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Top tips, expert advice and fun activities to help you support your child's wellbeing and learning in a changing world. Parents, we've got you.

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Support and Training for Parents and Carers

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Support and Training for Parents and Carers

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For parents and carers | Charlie Waller Trust

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For parents and carers | Charlie Waller Trust

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We provide mental health training and workshops for parents and carers supporting their child or young persons mental health.

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Wellbeing Strategies for Autistic Individuals

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Wellbeing Strategies for Autistic Individuals

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Developed by Bolton Autism Post Diagnostic Service and Trafford Extended Services - this booklet is designed to support autistic individuals, and those waiting for an autism assessment, by promoting a holistic approach to understanding and navigating life on the spectrum.

The guide also serves as a resource for parents, caregivers, health professionals, and anyone working with people who are autistic, offering valuable insights into what autism is, practical coping strategies, available support resources, self-care tips, and additional guidance.

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The strategies presented in this booklet provide a starting point for helping to support children and young people with a range of learning differences.

British Dyslexia Association (bdadyslexia.org.uk)

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Understanding and Supporting Neurodiversity - Support Strategies for Parents and Carers

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This booklet aims to help parents and carers recognise and understand depression and how to get appropriate help for their child.

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A Parent's Guide to Depression (charliewaller.org)

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Self-harm - A Guide for Parents and Caregivers

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Self-harm - A Guide for Parents and Caregivers

# data[].attributes.body
This leaflet is for parents and carers who are concerned

that their child or young person may be self-harming. It attempts to explain what self-harm is and offers advice.

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internetmatters.org created this tips guide with insight from online safety expert Karl Hopwood and psychologist Dr Linda Papadopoulos to help parents and carers understand child-on-child abuse and how to deal with it if it happens.

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Child-on-Child Abuse - Tips for Parents and Carers (www.internetmatters.org)

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The videos are listed alphabetically

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Organisations are listed in alphabetical order.

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Organisations are listed in alphabetical order.

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Organisations are listed in no particular order.

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Join us as we chat about everything mental wellbeing from building self esteem, to letting out our lockdown frustrations - as well as some guided meditation.

We're a safe and accepting place for all listeners, so take a break from everyday stresses to sit back and enjoy our fun and interesting episodes...

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Join us as we chat about everything mental wellbeing from building self esteem, to letting out our lockdown frustrations - as well as some guided meditation. We’re a safe and accepting place for all listeners, so take a break from everyday stresses to sit back and enjoy our fun and interesting episodes…

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Tests and exams can be a challenging part of school life for children and young people and their parents or carers. But there are ways to ease the stress.

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Tests and exams can be a challenging part of school life for children and young people and their parents or carers. But there are ways to ease the stress.

Watch for signs of stress

Children and young people who are stressed may:

worry a lot

feel tense

have headaches and stomach pains

not sleep well

be irritable

lose interest in food or eat more than normal

not enjoy activities they previously enjoyed

be negative and have a low mood

feel hopeless about the future

Having someone to talk to about their work can help. Support from a parent, tutor or study buddy can help young people share their worries and keep things in perspective.

Encourage your child to talk to a member of school staff who they feel is supportive. If you think your child is not coping, it may also be helpful for you to talk to their teachers.

Try to involve your child as much as possible.

Make sure your child eats well

A balanced diet is vital for your child's health, and can help them feel well during exam periods.

Some parents find high-fat, high-sugar and high-caffeine foods and drinks, such as energy drinks, cola, sweets, chocolate, burgers and chips, make their children hyperactive, irritable and moody.

Where possible, involve your child in shopping for food and encourage them to choose some healthy snacks.

Read more about eating a balanced diet.

Help your child get enough sleep

Good sleep improves thinking and concentration. Most teenagers need 8 to 10 hours' sleep a night.

Allow half an hour or so for your child to wind down between studying, watching TV or using a computer and going to bed, to help them get a good night's sleep.

Cramming all night before an exam is usually a bad idea. Sleep will benefit your child far more than a few hours of panicky last-minute study.

Be flexible during exams

Be flexible around exam time. When your child is revising all day, do not worry about household jobs left undone or untidy bedrooms.

Staying calm yourself can help. Remember, exams do not last forever.
The Family Lives website has more information about coping with exam stress Health for Teens also has information and advice about how to prepare for exams and deal with exam stress

Help them study

Make sure your child has somewhere comfortable to study. Ask them how you can support them with their revision.

Help them come up with practical ideas that will help them revise, such as drawing up a revision schedule or getting hold of past papers for practice.

To motivate your child, encourage them to think about their goals in life and see how their revision and exams are related to them.

Talk about exam nerves

Remind your child that it's normal to feel anxious. Nervousness is a natural reaction to exams. The key is to put these nerves to positive use.

If anxiety is getting in the way rather than helping, encourage your child to practise the activities they'll be doing on the day of the exam. This will help it feel less scary.

For example, this may involve doing practice papers under exam conditions or seeing the exam hall beforehand. School staff should be able to help with this.

Help your child face their fears and see these activities through, rather than avoiding them.

Encourage them to think about what they know and the time they've already put into studying to help them feel more confident.

Encourage exercise during exams

Exercise can help boost energy levels, clear the mind and relieve stress. It does not matter what it is - walking, cycling, swimming, football and dancing are all effective.

Activities that involve other people can be particularly helpful.

Read more about the physical activity guidelines for children and young people.

Do not add to the pressure

Support group Childline says many children who contact them feel that most pressure at exam time comes from their family.

Listen to your child, give them support and avoid criticism.

Before they go in for a test or exam, be reassuring and positive. Let them know that failing is not the end of the world. If things do not go well they may be able to take the exam again.

After each exam, encourage your child to talk it through with you. Discuss the parts that went well rather than focusing on the questions they found difficult. Then move on and focus on the next test, rather than dwelling on things that cannot be changed.
See Childline's advice on exam stress and pressure

Make time for treats

With your child, think about rewards for doing revision and getting through each exam.

Rewards do not need to be big or expensive. They can include simple things like making their favourite meal or watching TV.

When the exams are over, help your child celebrate by organising an end-of-exams treat.

When to get help

Some young people feel much better when exams are over, but that's not the case for all young people.

Get help if your child's anxiety or low mood is severe, persists and interferes with their everyday life. Seeing a GP is a good place to start.

Read more about anxiety in children.

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Find out how to help your child through the stress of school exams and tests, including what you can do to help them cope with nerves and anxiety, plus advice about diet, sleep and exercise.

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Pressure to do well in exams can be a lot, and it can affect your mental health.

Here's our advice if it's all getting a bit too much.

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Exam Stress | How To Deal with Exam Stress

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It's normal to feel a bit worried about exams, but sometimes they can make you feel anxious or depressed. Find out how you can deal with exam stress.

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Exams can be stressful, but don't worry: we've got you.

Check out our handy tips and advice for keeping on top of your studies and revision.

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Exams and revision - Study support - BBC Bitesize

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Check out our exam essentials with handy tips and advice for keeping on top of your studies and revision.

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We want to help all students reach their potential. As an organisation supporting the education of thousands of young people, that includes concern for young people’s mental health and wellbeing.

Revising, taking exams and getting your results is a stressful time for many students.

Here are some tips about looking after yourself and helping you manage the anxiety you may be feeling:

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We want to help all students reach their potential. As an organisation supporting the education of thousands of young people, that includes concern for young people’s mental health and wellbeing.

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Exam stress and pressure (childline.org.uk)

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Exam stress and pressure (childline.org.uk)

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If you’re feeling stressed about your exams, you aren’t alone.

Get advice and tips to help you cope.

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Get tips on coping with exam stress and pressure, plus how to deal with pressure from your family and how to stop worrying about not getting the grades you need.

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Being a parent or caregiver isn’t always easy. Things might feel especially difficult if your child or young person is struggling with their mental health at the moment, or if their mood and behaviour seem different, and you're not sure why or what you can do to help. But you are not alone.

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CAMHS stands for Child and Adolescent Mental Health Services.

CAMHS is an NHS service that assesses and treats young people with emotional, behavioural or mental health difficulties.

Their support covers depression, problems with food, self-harm, abuse, violence or anger, bipolar, schizophrenia and anxiety, to name a few.

To learn more about the services CAMHS provide across Greater Manchester, please follow the links below:

CAMHS services in Bolton

CAMHS services in Prestwich

CAMHS services in Wigan

Forensic CAMHS

The Gardener Unit

Cloughside College

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Some young people from Bolton and Wigan MHST (Mental Health Support Teams in Schools) and CAMHS (Child and Adolescent Mental Health Service) have created a Newsletter which we are delighted to share.