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Togetherall is a free Mental Health & Wellbeing service.

All 16-24 year olds in Tayside now have free access to the digital mental health and wellbeing service Togetherall. Togetherall provides safe, anonymous, online support 24/7, with a supportive community, information and self-help resources, and trained professionals online at all times.

Access is easy: simply go to www.Togetherall.com and enter your postcode.

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Whatever's on your mind, we're here - Togetherall

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Need urgent help? Contact one of these crisis support services

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This is an app to help you understand and manage your anxiety.

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The fear of threat, or anxiety, is like a strong gust of wind. It drags you in and makes you want to fight it or run away.

Instead, face your fear with the Clear Fear app and learn to reduce the physical responses to threat as well as changing thoughts and behaviours and releasing emotions.

Anxiety is a natural response to fear, threat and apprehension. However, when anxiety is extreme or goes on for a long time, or the response to a threat is disproportionately large and affects a person negatively, it may become an anxiety disorder.

Anxiety disorders are the most common form of emotional disorder and respond very well to a form of treatment called Cognitive Behavioural Therapy or CBT.
When you face your fear, you will reduce the threat and glide.

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Clear Fear is the latest app from award-winning teenage mental health charity stem4.

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Anxiety is a commonly experienced emotion that can range from mild to severe. Feeling on edge, being constantly worried, being fearful or panicked are some of the symptoms of anxiety. Whilst anxiety is a normal feeling to experience in the face of something fearful, sometimes feeling of anxiety can become constant and intense.

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Anxiety What is anxiety? Anxiety is a commonly experienced emotion that can range from mild to severe. Feeling on edge, being constantly worried, being fearful or panicked are some of the symptoms of anxiety.

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LIAM Workbook for Children & Young People

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LIAM Workbook for Children & Young People

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This is a workbook to help all children and

young people to understand and manage

anxious feelings.

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LIAM How to manage anxious feelings A workbook for CYP

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Support for LGBT+ people who have experienced abuse and violence. This service is for people aged 16+

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Galop works with and for LGBT+ victims and survivors of abuse and violence in the UK

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CALM - Campaign Against Living Miserably Online Support

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CALM - Campaign Against Living Miserably Online Support

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I’m struggling | Campaign Against Living Miserably

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Feel like you’ve hit a wall? Feeling low but not sure why? CALM can help you feel better. We’ve got loads of information, tools and practical advice to help you move forward if you’re struggling.

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Young Minds Help & Advice around Suicidal Feelings

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Young Minds Help & Advice around Suicidal Feelings

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If you need urgent help

If you're feeling suicidal right now, there are people out there who can help you get through this. You can use the helplines listed below for support.
If you need immediate help call 999 and ask for an ambulance - they can get to you quickly and keep you safe.

What are suicidal feelings?

Suicidal feelings or thoughts are when someone thinks about ending their life or doesn't want to be alive anymore. You might also hear this be called suicidal ideation.

It's normal to feel low or like things are a bit much sometimes. But if those feelings start taking over and you don't know what to do, you might think the only way out is to end your life. It's okay to share that worry and there are lots of people who understand and can help.

If you're having suicidal thoughts, there is always a reason to live, even when things feel too much. You deserve support. And we're here to help you figure it out.

Lots of people feel suicidal at some time in their life and one in four young people experience suicidal thoughts at some point, so you're not alone. There are lots of ways of dealing with these feelings and overcoming them that can help you feel safe again.

There is support out there, and with the right support, you can work through these feelings - as I have experienced myself a couple of times.

What causes suicidal feelings?

Anyone can feel suicidal for any reason. What causes one person to have suicidal feelings might not be the same for someone else. Suicidal thoughts can build up slowly, or they can come out of nowhere. There's not always a clear reason and it can happen even when life feels okay.

Suicidal thoughts can be linked to feeling depressed or managing mental illnesses. It can appear when you're stressed, feeling pressure or have gone through trauma. We know that young people who take their own lives are more likely to have self-harmed in the past, but self-harm is not necessarily a sign of feeling suicidal.

Suicidal feelings can get in the way of everything else - it might feel impossible to believe that you can feel better. But you can, no matter how rough things feel right now. Whatever's making you feel this way, it's valid and you deserve help.

Suicidal feelings and medications

Suicidal feelings can be a rare side effect of some mental health medications. If you start to feel suicidal after starting medication, tell your GP, psychiatrist or pharmacist straight away. To find out more about medication side effects, see our medication guides.

Warning signs of suicidal feelings

Sometimes it's hard to spot when you're dealing with suicidal feelings, especially if they've been building up for ages.

Here are some signs of suicidal feelings to watch out for:

If any of these sound familiar, don't keep it to yourself. You deserve help, and you'll find that life is worth living.

What to do about feeling suicidal

Have you hurt yourself, or do you think you might be about to hurt yourself? Call 999 or go to A&E now. You're not wasting anybody's time - this is an emergency.

Take the first step and talk to someone

If you're wrestling with thoughts about ending your life, don't keep it to yourself. Talk to someone you trust, like friends, family, or a teacher. We know it can be scary to open up, so try planning what you're going to say first.

Ask an expert for advice

If you can't talk to anyone you know, there are helplines like the Samaritans, and safe online forums like The Mix. People there have got your back and want you to feel better.

Know that you deserve to be heard

Sometimes, talking about your mental health feels like speaking a different language, and not everyone will get it. But don't let that put you off. Your feelings are real and valid. There are people out there who will hear you and give you the support you deserve.

Try a grounding technique

If you've got a self-soothe box or a safety plan in place, have a look and see what you can do to ground yourself. Some find it helpful to focus on their senses and say out loud what they can see, smell, hear, feel or taste. You can also check out these coping techniques from our blogger Georgie, or simply focus on the present and your breath.

Tips for the long term

Once you feel safer, it's important to look at what's bringing up the suicidal feelings and thinking about how you change that for the better.

If something like bullying or problems at school are making you feel like suicide is your only way out, ask someone you trust for help. Sorting out issues like this could dial down thoughts of suicide.

Have a look at our feelings pages for advice on different experiences you might be having, and where to get support.

Speak to your GP or a health professional

Talking to a professional might feel scary, but they've heard it all before. They'll know about local support services and can help you decide if medication like antidepressants are right for you.

This can cover what helps you when things feel too much and who can help you. Read more about creating your own. If it feels hard to create, work with a friend, family member or your GP.

Our blogger Eve likes to use a self-soothe box when difficult thoughts or feelings come up. Learn how you can make one and how it can really help.

Remember: you matter
Here's a reminder that you are loved.
Video description: Charis is a Black young person wearing a black t-shirt and glasses. They are in a room with plants and books and are sharing a message in British Sign Language. The message is 'Oh hi, here's a reminder in case you don't believe this. You matter, you are important, you're loved and you living on this earth right now makes a difference whether you see it or not. Every morning, remind yourself of this ok.'
30 second watch
Real stories from young people like you

What will happen if I tell a doctor or teacher that I feel suicidal?

What treatment is there?

When you're looking for treatment for suicidal feelings, your doctor might suggest:

cognitive behavioural therapy (CBT)

other types of therapy, like creative therapy

medication

The key is finding what feels right for you, and your doctor, therapist or counsellor are there to help.

Anything you tell a doctor, counsellor or therapist is confidential. They won't tell anyone else unless you say they can. This includes telling them you're having suicidal thoughts.

If they think you or someone else is unsafe and at risk of suicide, they can decide to tell someone. But they'll usually try and let you know first. It's very unlikely they'd tell your family, but they might encourage you to talk to them.

If you speak to a doctor about suicidal feelings, they may refer you to hospital, or to a mental health service. This doesn't mean you'll have to stay in hospital. It's just so that you can get the right help.

Supporting a friend who is feeling suicidal

If your friend has attempted suicide, call 999 and stay with them until the ambulance arrives. It's a difficult and scary situation but you're doing the right thing by getting them help. If you're worried that a friend is going to try and end their life, get rid of anything they could use to harm themselves, stay by their side, and get emergency help. It's not all on you, if the situation feels too much make sure you speak to someone, once your friend is safe.

Spotting signs that someone's dealing with suicidal feelings isn't always straightforward, but here are some things to watch out for:

they start acting differently, like being quieter than usual or losing interest in things they normally enjoy

they talk about death a lot or feeling like it's all too much, or saying things like, "I've had enough" or "everyone's better off without me"

they're being reckless with their health, using drugs or drinking alcohol more, or suddenly doing more dangerous things

they quickly go from being really stressed out to really calm

If you're noticing these signs in someone else, it's okay to ask them what's going on. It might feel awkward, but bringing it up won't make things worse.

Talking and offering support is the first step to helping your friend. It might even lift some of the weight off their shoulders. Don't stress about putting the idea of suicide idea into their head - discussing it openly can make them feel less alone.

Here's how you can support a friend who's feeling suicidal:

Listen without judgement, stay calm and don't panic.

It's okay to use words like 'suicide' or 'ending your life' and ask direct questions that need yes or no answers. That way there's no confusion.

Remember, you're not there to fix things - just being there matters, even if you're lost for words (which is okay!).

Take their feelings seriously and don't dismiss them.

Encourage them to talk to a trusted adult. If they don't feel like they can go to their family, help them think of someone else, like a teacher or family friend.

Help them build up a wider support network so they know they can speak to Samaritans, or Childline, any time things get tough.

Don't forget about your own mental health - supporting a friend who's been thinking about suicide is a lot. It's okay to share the load and talk with someone you trust.

Your friend might tell you they're struggling with suicidal feelings, but not want you to tell anybody. If you feel like it's getting too much, it's not on you to fix their problems. It's okay to ask for help. Your friend might be angry at first if you tell an adult, but they'll come around. They'll soon see that it's because you care.

Some people keep their emotions locked up, especially if it's about suicidal thoughts. You might feel powerless and unsure what to do. But sometimes just being there is enough. Sitting with them and saying that you're there for them can mean a lot. Your friend might feel more comfortable talking to someone else, like their family, a teacher, or calling a helpline. The important thing is that they talk to someone.

If you are worried that a loved one may be struggling with suicidal feelings, it's okay to ask directly. It may feel uncomfortable, but asking about it won't cause it to happen.

If you're feeling suicidal right now, you are not alone and there is help out there. Below are some places you can get support.

More information and advice

Whether you love the page or think something is missing, we appreciate your feedback. It all helps us to support more young people with their mental health.

Please be aware that this form isn't a mental health support service. If you are in crisis right now and want to talk to someone urgently, find out who to contact on our urgent help page.

At YoungMinds we take your privacy seriously. If you'd like to read more about how we keep the information we collect safe, take a look at our privacy policy.

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Suicidal Feelings | Help And Advice For Young People

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If you're having suicidal feelings, remember you are not alone. Find out about suicidal thoughts, how to get through them and where to get support.

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The 111 Mental Health Hub – a free, confidential, NHS service available 24 hours a day. The Hub is for anyone in Scotland who needs urgent support for mental health concerns including thoughts of self-harm and suicide. There is no age limit. Call 111

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NHS inform

NHS inform provides a co-ordinated, single source of quality assured health and care information for the people of Scotland.
Read more

111

Our 111 service is here to provide urgent care advice and mental health support day or night.

Read more

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NHS 24 - Scotland's national telehealth and telecare organisation. We're one of Scotland's 7 special health boards. Find out about how we're run, our values and our performance.

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Suicide? Help! is a suicide prevention app aimed at users in Angus, Dundee and Perth & Kinross. It provides helpful info for those affected in any way by suicide, extensive contact details for services in Tayside as well as providing users with the ability to create their own safety plan.

Download the app now for:

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Suicide? Help! is a suicide prevention app aimed at users in Angus, Dundee and Perth & Kinross. It provides helpful info for those affected in any way by suicide, extensive contact details for services in Tayside as well as providing users with the ability to create their own safety plan.

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Our team at Hope Point can offer you practical and emotional support if you’re experiencing thoughts of suicide, or if you’re reaching a point of emotional distress and overwhelm.

How does it work?

The service is free, confidential and open 24/7 for anyone in Dundee.

Anyone can feel distressed by life events so our team are here to offer you a safe space to talk and plan your way forward safely. If you choose to speak to us, you can expect a compassionate listening ear. Many of our team members have their own lived experience, which means we always come from a place of compassion and understanding.

How do I access support?

Hope Point is self-referral and free for all ages. You can call, text, or use our drop-in for face to face support 24/7.

Freephone 0800 955 0008

Text 01382 604 123

Drop-in: The Centre @SWR, 4 South Ward Road, Dundee, DD1 1PN

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Founded in 1985, we work to promote mental health and wellbeing for all, prevent mental ill health for people who are ‘at risk’, and to support people with mental health problems.

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The Lighthouse for Perth is a local non-profit service offering crisis support for anyone aged 12+ who is at risk of self-harm or suicide.

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Privacy Overview

Privacy Policy
Your privacy is important to us and The Lighthouse for Perth ("we", "us", "our") is committed to keeping your information secure. This Privacy Policy is provided to help you better understand how we collect and use your information.
This policy is effective as of May 12th, 2021.

Information We Collect Automatically
Usage Information. We collect certain usage information about the Site, such as the number and frequency of visitors to certain parts of the website, browser type, operating system, page served, and preceding page views ("Usage Information"). Usage Information is generally non-identifying, but if The Lighthouse for Perth associates it with you as a specific and identifiable person, The Lighthouse for Perth treats it as Personal Information. The Lighthouse for Perth may provide aggregate statistics about Usage Information or demographic information with third-parties, but this information will not include Personal Information.

Device Information. In the course of collecting Usage Information, The Lighthouse for Perth also may automatically collect your IP address or other unique identifier ("Device Identifier") for the computer, mobile device, technology or other device (collectively, "Device") you use to access the Site. A Device Identifier is a number that is automatically assigned to your Device when you access a website or its servers, and our computers identify your Device by its Device Identifier. When you visit the Site, we may view your Device Identifier. We use this information to improve your experience on the Site, to enhance our Site, and to protect the Site.
How we use your Information

respond to requests for customer support or general inquiries;

to improve the The Lighthouse for Perth Site;

to personalize and support your experience on the Site;

to contact you regarding products and services offered by the The Lighthouse for Perth Parties that may be of
interest to you;

to send you communications including newsletters and other notifications regarding changes to our Site, updates,
and administrative messages;

to verify your identity, detect or prevent fraud, or security alerts;

for any other purpose for which the information was collected;

How we Share your Information
The Lighthouse for Perth Parties. We may share your information (including your Personal Information) with the The Lighthouse for Perth Parties for their own marketing or advertising purposes.

Service Providers. We may enter into relationships with third parties who: (a) provide vendor services to us (e.g. data management, billing, storage services, and IT services) or (b) perform functions on our behalf, such as companies or individuals that host or operate our Site, analyze data, or provide customer service. In any of these circumstances, we disclose Personal Information only to the extent it is necessary, and we further require that the third party maintain the confidentiality of your Personal Information. The Lighthouse for Perth does not otherwise share, nor does it sell, trade or rent, your Personal Information to third parties.

By using the Site, you consent to our use of reCAPTCHA. Use of reCAPTCHA is subject to Google's Privacy Policy and Terms of Service.

E.U. residents: Google will truncate your IP address within member states of the European Union or in other states which are party to the agreement on the European Economic Area and your IP address, is therefore anonymized. Only in exceptional circumstances is a full IP address transmitted to a Google server in the United States and truncated there. On behalf of The Lighthouse for Perth, Google will use this information to evaluate your use of this Site. The IP address provided by reCAPTCHA from your browser shall not be merged with any other data from Google. This data collection is subject to Google's E.U. Privacy Policy and Terms of Service.

Security
We have put in place appropriate security measures to prevent your personal data from being accidentally lost, used or accessed in an unauthorized way, altered or disclosed. In addition, we limit access to your personal data to those employees, agents, contractors and other third parties who have a business need to know. They will only process your personal data on our instructions and they are subject to a duty of confidentiality. We have put in place procedures to deal with any suspected personal data breach and will notify you and any applicable regulator of a breach where we are legally required to do so.

Use of Images
The copyright holder of the images shown on this site belong either to The Lighthouse for Perth or a named third party, who do not allow anyone to use it for any purpose, without express permission from the copyright holder and with the copyright holder properly attributed. Redistribution, derivative work, commercial use, and all other use is not permitted.

Third Party Links
The Lighthouse for Perth does provide links to other sites. Other Internet sites and services have separate privacy and data collection practices. Once you leave The Lighthouse for Perth. The Lighthouse for Perth cannot be held responsible and has no responsibility for, the privacy policies or data collection activities at another site.

Changes to this Privacy Policy
The Lighthouse for Perth reserves the right, at its sole discretion, to change, modify or otherwise alter this Privacy Policy at any time. Such changes and/or modifications shall be posted on the The Lighthouse for Perth website and shall be effective immediately upon the posting thereof. We will indicate at the top of the Policy when it was most recently updated. Please review this Policy periodically. Your continued use of the The Lighthouse for Perth following the posting of changes and/or modifications to this Policy will constitute your acceptance of the revised policy.

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The Lighthouse is a non-profit organisation providing a place of safety for people who are at crisis point of self-harm/suicide.

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PAPYRUS Prevention of Young Suicide is the UK charity dedicated to the prevention of suicide and the promotion of positive mental health and emotional wellbeing in young people.

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Skip to content

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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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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Shout is the UK's first and only free, confidential, 24/7 text messaging support service for anyone who is struggling to cope.

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

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Togetherall is a multi-award winning service  designed to help people get support, take control and feel better. It provides 24/7 peer and professional support (with trained healthcare professionals online at all
times), plus a range of wellbeing tools to help people self-manage. It is a safe, anonymous, online support 24/7, with a supportive community, information and self-help resources. Access is easy: if you are a young person simply follow the link and enter your postcode.

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Whatever's on your mind, we're here - Togetherall

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Need urgent help? Contact one of these crisis support services

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We exist to make sure that every young person in Dundee who has experienced a mental health condition is supported to reach their full potential.
Our Peer Coaching & Listening service is accessible to any young person who lives, works, or studies in Dundee between the ages of 12 and 26. We offer young people a safe space to discuss their mental health and wellbeing challenges in confidence with one of our peer coaches.

Referrals to our service can be completed by the young person themselves, their parents, healthcare provider, or member of education staff. Young people are then sent an appointment link where they can book themselves in for a time that suits them. Sessions last for 40 minutes, however young people have access to the service for as long as they need. We currently operate our service on Wednesdays between 1100 – 1900 and offer sessions both online over Google Meet or face-to-face here at the Feeling Strong hub.

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We exist to make sure that every young person aged 8-26 in Dundee who has experienced a mental health or wellbeing challenge is supported to reach their full potential. We deliver projects, services and campaigns in the community to tackle stigma, build confidence, develop resources, create

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Evidence suggests there are 5 steps you can take to improve your mental health and wellbeing. Trying these things could help you feel more positive and able to get the most out of life.

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Evidence suggests there are 5 steps you can take to improve your mental health and wellbeing. Trying these things could help you feel more positive and able to get the most out of life.
1. Connect with other people

Good relationships are important for your mental wellbeing. They can:

help you to build a sense of belonging and self-worth

give you an opportunity to share positive experiences

provide emotional support and allow you to support others

There are lots of things you could try to help build stronger and closer relationships:

2. Be physically active

Being active is not only great for your physical health and fitness. Evidence also shows it can also improve your mental wellbeing by:

raising your self-esteem

helping you to set goals or challenges and achieve them

causing chemical changes in your brain which can help to positively change your mood

Read about exercise guidelines and workouts to help improve your fitness and wellbeing

3. Learn new skills

Research shows that learning new skills can also improve your mental wellbeing by:

boosting self-confidence and raising self-esteem

helping you to build a sense of purpose

helping you to connect with others

Even if you feel like you do not have enough time, or you may not need to learn new things, there are lots of different ways to bring learning into your life.

Some of the things you could try include:

4. Give to others

Research suggests that acts of giving and kindness can help improve your mental wellbeing by:

creating positive feelings and a sense of reward

giving you a feeling of purpose and self-worth

helping you connect with other people

It could be small acts of kindness towards other people, or larger ones like volunteering in your local community.

Some examples of the things you could try include:

saying thank you to someone for something they have done for you

asking friends, family or colleagues how they are and really listening to their answer

spending time with friends or relatives who need support or company

offering to help someone you know with DIY or a work project

volunteering in your community, such as helping at a school, hospital or care home

5. Pay attention to the present moment (mindfulness)

Paying more attention to the present moment can improve your mental wellbeing. This includes your thoughts and feelings, your body and the world around you.

Some people call this awareness "mindfulness". Mindfulness can help you enjoy life more and understand yourself better. It can positively change the way you feel about life and how you approach challenges.

Read more about mindfulness, including steps you can take to be more mindful in your everyday life.

Further information

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Read about 5 steps you can take to improve your mental health and wellbeing.

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Get Out Get Active (GOGA) is a programme that supports disabled and non disabled people to enjoy being active together.

GOGA aims to make activity more inclusive, support people to move more and encourage people to lead an active and healthy lifestyle.

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Get Out Get Active (GOGA) Tayside - Fun, Free & Inclusive Activities For All

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Get Out Get Active (GOGA) is dedicated to promoting fun & free physical activity opportunities in Tayside and encouraging people of all abilities to be more active together.

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A trip to Scotland's cities doesn't have to break the bank. Dundee is home to some incredible attractions and feats of innovation, after all the city was crowned a UNESCO City of Design, so you can bet there is plenty to get up to here.

Keep reading for 12 of Dundee's free attractions and things to do.

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A trip to Scotland's cities doesn't have to break the bank. Dundee is home to some incredible attractions and feats of innovation, after all the city was crowned a UNESCO City of Design, so you can bet there is plenty to get up to here.

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parkrun is a free, community event where you can walk, jog, run, volunteer or spectate. parkrun is 5k and takes place every Saturday morning. junior parkrun is 2k, dedicated to 4-14 year olds and their families, every Sunday morning. parkrun is positive, welcoming and inclusive, there is no time limit and no one finishes last.

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ParkLives is a free and easy way for you to get the best out of your local park. Parks across Dundee will be buzzing with free activity sessions for you to get involved in. There’s an activity for every member of the family, from Orienteering to Insanity.

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ParkLives is a free and easy way for you to get the best out of your local park. Parks across Dundee will be buzzing with free activity sessions for you to get involved in. There's an activity for every member of the family, from Orienteering to Insanity.

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Dundee Green Health Partnership Things To Do

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Dundee Green Health Partnership Things To Do

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A brilliant list of free walking trails and ideas for things to do out in nature in Dundee.

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Abertay University experts in computer games design, sport and exercise, counselling, biology and environmental science share a conversation exploring green health from their personal and professional perspectives.

The Wildlife Trust put some amazing resources together, have a look:

We've got a variety of activities for you. Learn about nature around us with our collect and investigate activities. Get active and see how exercise affects our body, before trying out some grounding techniques and taking a well-earned rest!

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Abertay University experts in computer games design, sport and exercise, counselling, biology and environmental science share a conversation exploring green health from their personal and professional perspectives. The Wildlife Trust put some amazing resources together, have a look: We've got a variety of activities for you.

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We can all have negative thoughts sometimes. Learn how to step outside yourself and stay on top of your feelings – and do not hesitate to get further support if you're really struggling.

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Get more support

If you're struggling with your mental health, or you're worried about one of your friends, there are lots of organisations and charities that offer help specifically for young people.

Support from charities for young people

The Mix has a free, confidential telephone helpline and online service that aims to find you the best help, whatever the problem.

Shout 85258 provides free, confidential, 24/7 text message support in the UK for anyone struggling to cope. They can help with issues including suicidal thoughts, depression, anxiety, panic attacks, abuse, self-harm, relationship problems and bullying. Text "Shout" to 85258 to speak to an empathetic, trained volunteer who will listen and work with you to solve problems.

Young Minds offers support and advice including practical tips and advice from young people, as well as information on where to get support.

If you're under 19, you can also call Childline on 0800 1111 to talk. The number will not appear on your phone bill.

Support from the NHS

You can find more information about NHS children and young people's mental health services (CYPMHS) on the NHS website. You can also look at your local Clinical Commissioning Group website.

Alternatively, most services also have their own website with information about access, referrals (including whether you can "self-refer") and contact details - try searching in your area for "CYPMHS" or "CAMHS" (children and adolescent mental health services, an older term used for some CYPMHS).

You can also talk to an adult you trust - for example a parent, carer, teacher, social worker or GP - and they can look into this for you.

Support for different groups

There are lots of organisations and networks who provide advice and support for specific groups. It can help to connect with other young people and supporters who understand where you are coming from:

Support for learnig disabilities and autism

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Self-care tips videos for young people - Every Mind Matters

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Mental health self-care has never been more important - watch our videos for loads of advice and techniques to help you cope with stress and anxiety, and boost your mental wellbeing

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The Corner advise young people and help them get access to health and wellbeing services. They have developed a practice based on the best interests of young people as the core element.

Their team at The Corner continue to provide a unique and integrated range of services to young people aged 11 to 19 through our Dundee City Centre Drop-In, work in local communities, schools and our media work.

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After a successful run in 2022, we are pleased to continue offering our online information sessions for professionals! These sessions are targeted at anyone who works with, or has an interest of working with young people. At each session, we will discuss the services that we currently offer, as well

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The Corner Dundee | Health & Wellbeing Services for Young People

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The Corner provides confidential support and advice for young people aged 11 to 19 (and up to 25 if vulnerable) living in Dundee.

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Hillcrest Futures Young People’s Services Dundee work with young people aged 12-18 to support them through any experiences with drugs, alcohol or sexual health. Our services are free and confidential, and our team are friendly and non-judgemental. We provide focused one-to-one support, as well as drop-ins, group education and we can also provide more intensive support where necessary. Whether you’re worried about yourself, a friend or someone in your family, we’re here to help.

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Our services offer support and information to young people aged between 12 to 25 years old around:

Our services are free and confidential, and our team are friendly and non-judgemental. We provide one-to-one support as well as group education. We can also provide more intensive support where necessary.

Whether you're worried about yourself, a friend or someone in your family, we're here to help.
Who can refer?

Young people aged between 12 to 25

Parents and carers

Professionals

For more information please get in touch...

Angus services: phone 01307 460101, email youngpeopleangus@hillcrestfutures.org.uk or find us on Instagram @HillcrestYPS.Angus

Dundee services: phone 01382 458128, email youngpeopledundee@hillcrestfutures.org.uk or find us on Instagram @HillcrestYPS.Dundee

Perth & Kinross services: phone 01738 630232, email youngpeoplepkc@hillcrestfutures.org.uk or find us on Instagram @HillcrestYPS.Perth

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Young people's services - Hillcrest Futures

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Our services offer support and information to young people aged between 12 to 25 years old around: Our services are free and confidential, and our team are friendly and non-judgemental. We provide one-to-one support as well as group education. We can also provide more intensive support where necessary. Whether you're...

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Shout is the UK's first and only free, confidential, 24/7 text messaging support service (Text 85258) for anyone who is struggling to cope.

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.

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Below you'll find resources and tips for helping support you when you're feeling anxious, stressed or overwhelmed.

These resources are also available for you to browse whilst you are waiting for a Shout Volunteer to take your conversation.

If your life is at imminent risk, please call the emergency services on 999.

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Resources and support for mental wellbeing

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Below you'll find resources and tips for helping support you when you're feeling anxious, stressed or overwhelmed. These resources are also available for you to browse whilst you are waiting for a Shout Volunteer to take your conversation. If your life is at imminent risk, please call the emergency services on 999.

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Your questions answered accurately and without judgement within 24 hours.A safe space for young people age 12 and over living in Tayside, The Western Isles, Dumfries and Galloway and Argyll and Bute.

Simply click the ‘Ask A Question’ button below to reach out and ask the cool2talk team your question, then check back to read an answer.

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Your questions answered accurately and without judgement within 24 hours.A safe space for young people age 12 and over living in Tayside, The Western Isles, Dumfries and Galloway and Argyll and Bute.

Simply click the 'Ask A Question' button below to reach out and ask the cool2talk team your question, then check back to read an answer.

cool2talk is not an emergency service. If you need immediate support, please contact Childline on 0800 1111 or the Samaritans.

See how it works!

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Your questions answered accurately and without judgement within 24 hours.A safe space for young people age 12 and over living in Tayside, The Western Isles, Dumfries and Galloway and Argyll and Bute. Simply click the 'Ask A Question' button below to reach out and ask the cool2talk team your question, then check back to read an answer.

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The CAMHS Webpage for young people has lots of support and advice, along with frequently asked questions. The webpage design was created with young people.

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What is the Child and Adolescent Mental Health Service?

Child and adolescent mental health services, covers a whole range of services and support available to you as a young person if you are having a difficult time with how you are feeling, how you are coping emotionally, or if you are behaving in a way that's not usual for you.

NHS Tayside Child and Adolescent Mental Health Service, often referred to by young people as CAMHS, is a specialist service.

What do we mean by specialist service?

We support children and young people with more severe or concerning emotional, behavioural or functional difficulties including;

anxiety

depression

eating disorders

Attention Deficit Hyperactivity Disorder (ADHD)

Autism (ASD)

How can we help you?

Think about your reasons for visiting our website today, what information are you looking for and how does your experience compare to the experiences highlighted in this picture?

Thank you!

A big thank you to the young people of Tayside and Cool2talk for helping us to develop this section of the website.

Click on the links below to find out more about who can help you and to learn ways to look after yourself when you are experiencing difficulties with your mental health.

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Find information about how to look after your emotional wellbeing and mental health, discover support from organisations around Scotland and tips on how to promote a positive mindset.

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Aye Feel - Mental Health & Emotional Wellbeing Information

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Information about how young people can look after their emotional wellbeing and mental health.

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Bereavement support

If you feel like chatting with someone isn't enough, and you'd like more focused support with your grief, we offer a series of one-to-one sessions with a Winston's Wish Bereavement Support Worker. Here, you'll be able to talk openly and safely about your feelings and together you'll find the coping mechanisms that will work for you.

In some cases, and at the discretion of Winston's Wish, group sessions with family members can be arranged to help you all move forward together.

We also make it possible for you to connect with other young grieving people who get what you're going through. Our grief support groups offer the opportunity to share your experiences, reduce feelings of isolation and build connections.

Please note that one-to-one and group support is by referral only. If you're aged 13 or over, you can submit your own referral. Someone from Winston's Wish will then assess your individual circumstances to ensure the service is the right fit for you. If it's decided this isn't the right service for you, a member of our team will guide you towards the right support.

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If you're a grieving young person aged 25 or under, we're here to help with information, on-demand services, bereavement support and counselling.

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Taking slow, deep breaths can help you feel calmer and more relaxed. You can try just one of these exercises or as many as you like. You might need to repeat an exercise a few times until you feel it working.

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There are lots of way to feel calmer. Try our breathing exercises, activities and games or watch a video to help let go of stress.

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At Switchboard we provide an information, support and referral service for lesbians, gay men and bisexual and trans people – and anyone considering issues around their sexuality and/or gender identity.

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We have all sorts of conversations, and we take every one seriously. Whatever made you reach out, we're glad you did, and we want to help you.

Here are some things people might call us for: Information about support groups for someone who is struggling with their gender identity Support for a man who has been the victim of homophobic abuse, but has previously had a bad experience going to the police. Contact details for an LGBT-friendly therapist. Support for a lesbian teenager thrown out of her home by her parents, and who needs somewhere to stay. Information on how to get to local gay pubs for someone with mobility issues. Times and places for a local bisexual social group. Listening to some concerns a mother has about her child who is trans.

Ok, so I want to reach out to Switchboard. How do I do it?

If it's your first time, well done. We know how nervous you might feel, but you have taken the most difficult step.

If you've reached out before, welcome back!

You can get it touch on the phone, or through the Instant Messaging.
We are open between 10am and 10pm every day of the week, 365 days of the year.
Who will answer the call?

Each and every volunteer at Switchboard self identifies as a member of the LGBTQIA+ communities, and undertakes an intensive 60-hour training course to become a qualified listening volunteer.

Can anyone call you?

The majority of people who reach out to us are LGBTQIA+. However, we also hae conversations with friends, parents or family members of LGBTQIA+ loved ones who are looking for some independent advice and support - we welcome them all!

What can I talk about?

We are here to listen to anything that you want to talk about. Nothing is off limits, and if you feel nervous when you first start chatting with someone, that's okay. There's no rush, take your time.

For almost 50 years people have been talking to us about:

Coming out

Relationship issues

Family problems

Issues at work or college

Safer sex and sexual health

Having sex for the first time

Looking for LGBTQIA+ venues

LGBTQIA+ social and support groups

Sometimes it takes a while to get to the heart of an issue. We understand it might take you some time to get to the main thing you really want to talk about. We also believe that you are best placed to know your situation and the answer that's right for you. We will listen while we talk through your options with you and hope that you'll feel empowered by coming up with your own solutions.

One of the things we are committed to discussing with our callers is safer sex to prevent the spread of HIV and other sexually transmitted infections. While we never judge your choices, we aim to make you aware of your own sexual health.

How long will it take for my call to be answered?

The helpline is staffed by volunteers and we answer thousands of calls a year. Some calls last a few minutes, others can last almost an hour. The speed with which you are answered can also depend on the number of volunteers available at the time of your call. We try to aim to have more volunteers on shift in the evenings and at weekends when demand is higher. We are also keen for you to use our Instant Messaging service. There is more than one way of getting in touch.

When you call us you are placed in a queue. We understand that can be frustrating, but please be patient.

Don't give up. Ring back. We want to take your call and we'll answer it as soon as we can.

If you are unable to be connected on the phone, you can always try to chat with someone through our IM channel or you can send us an email, which we aim to reply to within 5 business days.

Can I leave a message? Will you call me back?

When you call the helpline we do not have a caller display so we don't see your number. You are not able to leave a message and we aren't able to return calls. We hope you understand.

This is part of our commitment to ensure your confidentiality.

Where is Switchboard?

Our HQ is based in Central London - a convenient location for many of our volunteers to get to if they are doing a shift from the phone room.

Switchboard's offices are fully accessible and were paid for by community fundraising and grants. A few years ago a volunteer's generous legacy meant that a new phone system could be installed. The legacy also allowed us to clear the outstanding debt on the building.

Switchboard is a bright, airy office with a dedicated phone room where volunteers answer the phones and connect with people through email and Instant Messaging. Usually there are a few volunteers on each shift so we can ask each other for advice and provide support for each other if necessary.

What if our helpline is closed?

We know that finding the right support is important, especially if you need someone to talk to right now. Switchboard operates from 10am to 10pm, 365 days a year but if we're not available to support you and you can't wait until we are Crisis Text Line and Shout can help.

If you don't need a response immediately, you can always email us at [email protected] and we aim to reply within 5 business days.

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Here are some things people might call us for:
Information about support groups for someone who is struggling with their gender identity
Support for a man who has been the victim of homophobic abuse, but has previously had a bad experience going to the police.
Contact details for an LGBT-friendly th…

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Respect Me - Scotland's Anti-Bullying Service

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Respect Me - Scotland's Anti-Bullying Service

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Anti-Bullying Week, 13-17 November 2023
Listen Up! (Respect our Rights)
Anti-Bullying Week 2023 will take place from Monday 13 - Friday 17 November with the theme of 'Listen Up! (Respect our Rights)' - because bullying is never acceptable.

Whether you're an educator, parent/carer or a youth organisation, we are calling on all adults to 'Listen Up' and take practical steps to respect the rights of children and young people across Scotland.

We are thrilled to update that our two-year campaign has been co-designed with young people from respectme's Youth Action Group. Our young ambassadors want every child and young person to be heard and taken seriously when bullying is reported, and for children's rights to be at the heart of all effective responses to bullying.

Our 2023 campaign hub features everything you need to know about the theme of our new campaign, including our latest education resources, campaign pledge, activities inspired by young people's ideas, bunting template, social media assets, and information for parents and carers.

For #AntiBullyingWeek we are asking schools, youth groups and sports clubs to pledge support for our ' 5 Step Action Plan ' as put forward by our Youth Action Group, and to support our #ImListening social media campaign.

Together let's #ListenUp for #AntiBullyingWeek and stand up for the rights of children and young people across Scotland to help stop bullying in its tracks.

To feature on our NEW Campaign Map email us at: enquire@respectme.org.uk. Include your school or organisation name and we'll add you to the map on the countdown to #AntiBullyingWeek. Get in touch even if you supported the campaign last year.

Sign up here to receive the latest campaign updates, and follow along with the campaign on Twitter

Our Listen Up! (Respect our Rights) campaign hub is now available HERE! Let's make this Anti-Bullying Week the biggest yet!

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respectme | Scotland's anti-bullying service

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We work with adults involved in the lives of children and young people to give them the skills and confidence to deal with children who are bullied and who bully others.

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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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The Calm Zone has lots of great ideas for ways to help you feel calmer; including some breathing techniques, activities, games and videos.

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There are lots of way to feel calmer. Try our breathing exercises, activities and games or watch a video to help let go of stress.

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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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Skip to content

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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PKAVS Young Carers supports young people between the ages of 5 and 17 who provide care or assistance to a family member of any age who has a disability, physical or mental long term health condition or is affected by drug or alcohol misuse.

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Calling on all unpaid carers to take a survey on what support you need in your caring role!

July 22nd 2022, By pkavs

Calling on all unpaid carers to take a survey on what support you need in your caring role! Carers Trust has launched a survey of unpaid adult carers to find out what support unpaid carers need from government. The survey also asks how social care reform could support carers more...

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PKAVS Young Carers supports young people between the ages of 5 and 15 who provide care or assistance to a family member of any age who has a disability, physical or mental long term health condition or is affected by drug or alcohol misuse.

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Large parks and countryside sites

Our larger parks offer a range of attractions for all ages and are great places to host events and leisure activities. There are eight major parks which, due to their facilities and location, attract visitors from far and near.

Countryside sites offer a different sort of experience and are particularly good places to walk, enjoy views and look out for wildlife.

You can view a map of the large parks or browse the links below for parks and countryside sites to visit:

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Parks and Countryside areas - Perth & Kinross Council

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Our larger parks offer a range of attractions for all ages and are great places to host events and leisure activities. There are eight major parks which, due to their facilities and location, attract visitors from far and near. Countryside sites offer a different sort of experience and are particularly good places to walk, enjoy views and look out for wildlife.

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Suicide? Help! - An information website as well as an Apple and Android app for people who are thinking about suicide or are worried about someone else.

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Suicide? Help! - An information website as well as an Apple and Android app for people who are thinking about suicide or are worried about someone else.

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If you have a Disney+ account, Limitless is a great series starring Chris Hemsworth challenging himself to achieve big things. The episodes talk a lot about how important self-talk is to help you through challenges

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Watch Limitless with Chris Hemsworth | Full episodes | Disney+

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Chris attempts six epic challenges in his search for longevity.

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Our suggestions below of distractions for when you're Bored, Lonely, Angry, Stressed or Tired aim to help provide distraction and ease any difficult emotions that you might be feeling in a positive way, rather than using unhealthy behaviours.

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You might find it helpful to have a go-to list of ways to distract yourself from the urge to use eating disorder behaviours, or from other difficult thoughts and feelings. Our suggestions below of distractions for when you’re Bored, Lonely, Angry, Stressed or Tired aim to help provide distraction an…

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Finch is a self care pet app that helps you feel prepared and positive, one day at a time. Take care of your pet by taking care of yourself! Choose from a wide variety of self care exercises personalised for you.

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Spectrum is a youth group run by LGBT Youth Scotland in Dundee

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Mind Yer Time was designed by children and young people from the Children's Parliament and the Scottish Youth Parliament. It was created to support everyone who loves social media and screen time. It has positive tips, stories and information for children and young people to help them use their screen time positively.

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Mind Yer Time Designed by children and young people from Children's Parliament and the Scottish Youth Parliament, Mind Yer Time has been created to support everyone who loves social media and screen time. We've got positive tips, stories and information for children and young people, to help you use your screen time positively!

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KYTHE deliver a range of youth work activities including drop in (free) sessions, after school and lunchtime sessions, youth clubs, holiday time activities and more.

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A brilliant list of free walking trails in Perth.

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Abertay University experts in computer games design, sport and exercise, counselling, biology and environmental science share a conversation exploring green health from their personal and professional perspectives.

The Wildlife Trust put some amazing resources together, have a look:

We've got a variety of activities for you. Learn about nature around us with our collect and investigate activities. Get active and see how exercise affects our body, before trying out some grounding techniques and taking a well-earned rest!

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Abertay University experts in computer games design, sport and exercise, counselling, biology and environmental science share a conversation exploring green health from their personal and professional perspectives. The Wildlife Trust put some amazing resources together, have a look: We've got a variety of activities for you.

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The Feeling Good Teens App uses short audio tracks to help let go of worry, improve sleep, develop self-esteem, resilience and goal focused motivation – access is free using the username: coboost and password: coboost during this period.

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Feeling Good Teens is a free app containing audios developed from our NHS-accredited adult Feeling Good app for building mental strength.

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Tips and ideas of ways to distract yourself based on the kind of distraction that you like, for example, apps, games or physical activities

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Whether you want to know more about how you're feeling, get information about a mental health condition or know what support is available to you, our guides can help.

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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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The YMCA supports young people aged 11-19 years. They run weekly drop in sessions for young people to socialise in a safe and supportive space and also offer more targeted youth work

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Funded by the National Lottery Heritage Fund (NHLF) and with support from Historic Environment Scotland, the Living Museums project takes an in-depth look at how the museum sector can appeal to and engage young people aged between 14 and 21....

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Funded by the National Lottery Heritage Fund (NHLF) and with support from Historic Environment Scotland, the Living Museums project takes an in-depth look at how the museum sector can appeal to and engage young people aged between 14 and 21....

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A list of different parks and play areas for a fun day out - some places are free but others require the purchase of a ticket

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We've rounded up the best parks and playgrounds in Perth in our quest to discover brilliant family attractions and places to visit near you. There are 56 Perth parks and playgrounds to pick from. Find the perfect places to go with your kids and get out on your next adventure!

All the parks and playgrounds we list are rated according to the ages they are suitable for, facilities and whether they are suitable for rainy days or best when the sun is shining.

Many of the places we list are historic or educational in nature and would be suitable for class trips or as ways to keep the learning up whilst having fun over the school holidays.

If you're looking for fun things to do and family days out in Perth - browse and book your attraction tickets here.

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20 Best Parks and Playgrounds In Perth Near Me | Attractions in Perth and Kinross | Day Out With The Kids

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We've rounded up the best parks and playgrounds in Perth in our quest to discover brilliant family attractions and places to visit near you. There are 56 Perth parks and playgrounds to pick from. Find the perfect places to go with your kids and get out on your next adventure!

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Clear Fear provides you with a range of ways to manage anxiety.

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What is coming out?

Coming out is what people often say when you are ready to tell your support networks and others about your authentic true self.

It's not essential to come out publicly - in fact, it's quite common for people to be 'out' in certain areas of their lives but not in others - but lots of people feel that they want to be open with the people they are closest to.

Other people feel that they shouldn't have to come out, because people who are not LGBTQ+ don't have to. There's no right or wrong choice: do what's right for you.

Deciding to come out might feel like a very hard or scary decision, so take as much time as you need to make it. If you decide you are ready, it can help to be prepared and to ask yourself some questions before you do.

Should I come out?

Ask yourself why it is important to you to come out. This could be because hiding your identity might make you feel low or insecure, or it could be that you want to be out and proud to be you. It might be that you are starting to feel ready to meet people or start dating.

Whatever you decide, you haven't lied to anyone by not coming out sooner or at all - don't let anyone make you feel like you have.

Who should I tell?

If you do want to come out, it is important to think carefully about who you tell and when.

It might be easier to tell someone outside your family first, or to talk to somebody else who has already come out about their experiences.

You might have a close relationship to someone in your family who you want to tell first - this is completely up to you. Find a trusted person to you.

You might have to explain what some terms mean, so it could help to be ready with some simple definitions.

Think what the reaction of the person you tell might be. If you feel you need additional support, consider telling them with someone else there with you.

If there is a chance the person may still respond in a negative way, try to talk about your feelings rather than your opinions. For example, you could start sentences with 'I feel'. This is not because your opinions are wrong or invalid, but just because feelings are much harder to argue with!

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Coming out - The BeYou Project - Porchlight

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Are you questioning your sexuality and want to talk about it? Being lesbian, gay, bisexual (or any other sexuality), trans, non-binary or any other gender identity is completely normal and natural.

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We all have mental health, but that doesn’t mean we need to struggle.  There are steps you can take to improve and maintain your mental wellbeing.

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What affects someone's mental wellbeing won't necessarily affect others in the same way.

Life events such as loss or bereavement, issues at work, financial worries, starting college or university and relationship problems can all impact on our mental wellbeing.

Sometimes there is no clear reason why we feel the way we do.

We all have mental health, but that doesn't mean we need to struggle. There are steps you can take to improve and maintain your mental wellbeing.

How is your wellbeing?

Our Wellbeing Assessment Tool can help you find out. To get your wellbeing score, go through the following statements and tick the box that best describes your thoughts and feelings over the last two weeks.
Use the wellbeing tool

Active living

Regular exercise has been proven to have a positive effect on your mental health and well-being. But that doesn't mean you have to run a marathon .

There are lots of things you can do to get active: walking; cycling; dancing; swimming; football - it all counts. Even simple changes like taking the stairs instead of the lift could have an impact.
Other ways to improve mental health

You're not alone. We're here to help. Find Help

SAMH is the Scottish Association for Mental Health
Scottish Charity: No. SC-008897
Registered Office: Brunswick House, 51 Wilson Street, Glasgow, G1 1UZ

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Sometimes there is no clear reason why we feel the way we do. We all have mental health, but that doesn't mean we need to struggle. There are steps you can take to improve and maintain your mental wellbeing.

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The Lighthouse offer crisis support to anyone who is at risk with their mental health. This includes those who are at risk of suicide or self-injury, or those who find themselves in emotional distress or crisis.

The Lighthouse for Perth is a safe space for all. This means all of our staff and volunteers are committed to establashing a welcoming, non-judgemental approach for anyone with suicide or self-harming behaviours.

You can reach our freephone crisis line on 0800 121 4820, Facebook messenger or email help@lighthouseforperth.org.

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Privacy Overview

Privacy Policy
Your privacy is important to us and The Lighthouse for Perth ("we", "us", "our") is committed to keeping your information secure. This Privacy Policy is provided to help you better understand how we collect and use your information.
This policy is effective as of May 12th, 2021.

Information We Collect Automatically
Usage Information. We collect certain usage information about the Site, such as the number and frequency of visitors to certain parts of the website, browser type, operating system, page served, and preceding page views ("Usage Information"). Usage Information is generally non-identifying, but if The Lighthouse for Perth associates it with you as a specific and identifiable person, The Lighthouse for Perth treats it as Personal Information. The Lighthouse for Perth may provide aggregate statistics about Usage Information or demographic information with third-parties, but this information will not include Personal Information.

Device Information. In the course of collecting Usage Information, The Lighthouse for Perth also may automatically collect your IP address or other unique identifier ("Device Identifier") for the computer, mobile device, technology or other device (collectively, "Device") you use to access the Site. A Device Identifier is a number that is automatically assigned to your Device when you access a website or its servers, and our computers identify your Device by its Device Identifier. When you visit the Site, we may view your Device Identifier. We use this information to improve your experience on the Site, to enhance our Site, and to protect the Site.
How we use your Information

respond to requests for customer support or general inquiries;

to improve the The Lighthouse for Perth Site;

to personalize and support your experience on the Site;

to contact you regarding products and services offered by the The Lighthouse for Perth Parties that may be of
interest to you;

to send you communications including newsletters and other notifications regarding changes to our Site, updates,
and administrative messages;

to verify your identity, detect or prevent fraud, or security alerts;

for any other purpose for which the information was collected;

How we Share your Information
The Lighthouse for Perth Parties. We may share your information (including your Personal Information) with the The Lighthouse for Perth Parties for their own marketing or advertising purposes.

Service Providers. We may enter into relationships with third parties who: (a) provide vendor services to us (e.g. data management, billing, storage services, and IT services) or (b) perform functions on our behalf, such as companies or individuals that host or operate our Site, analyze data, or provide customer service. In any of these circumstances, we disclose Personal Information only to the extent it is necessary, and we further require that the third party maintain the confidentiality of your Personal Information. The Lighthouse for Perth does not otherwise share, nor does it sell, trade or rent, your Personal Information to third parties.

By using the Site, you consent to our use of reCAPTCHA. Use of reCAPTCHA is subject to Google's Privacy Policy and Terms of Service.

E.U. residents: Google will truncate your IP address within member states of the European Union or in other states which are party to the agreement on the European Economic Area and your IP address, is therefore anonymized. Only in exceptional circumstances is a full IP address transmitted to a Google server in the United States and truncated there. On behalf of The Lighthouse for Perth, Google will use this information to evaluate your use of this Site. The IP address provided by reCAPTCHA from your browser shall not be merged with any other data from Google. This data collection is subject to Google's E.U. Privacy Policy and Terms of Service.

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We have put in place appropriate security measures to prevent your personal data from being accidentally lost, used or accessed in an unauthorized way, altered or disclosed. In addition, we limit access to your personal data to those employees, agents, contractors and other third parties who have a business need to know. They will only process your personal data on our instructions and they are subject to a duty of confidentiality. We have put in place procedures to deal with any suspected personal data breach and will notify you and any applicable regulator of a breach where we are legally required to do so.

Use of Images
The copyright holder of the images shown on this site belong either to The Lighthouse for Perth or a named third party, who do not allow anyone to use it for any purpose, without express permission from the copyright holder and with the copyright holder properly attributed. Redistribution, derivative work, commercial use, and all other use is not permitted.

Third Party Links
The Lighthouse for Perth does provide links to other sites. Other Internet sites and services have separate privacy and data collection practices. Once you leave The Lighthouse for Perth. The Lighthouse for Perth cannot be held responsible and has no responsibility for, the privacy policies or data collection activities at another site.

Changes to this Privacy Policy
The Lighthouse for Perth reserves the right, at its sole discretion, to change, modify or otherwise alter this Privacy Policy at any time. Such changes and/or modifications shall be posted on the The Lighthouse for Perth website and shall be effective immediately upon the posting thereof. We will indicate at the top of the Policy when it was most recently updated. Please review this Policy periodically. Your continued use of the The Lighthouse for Perth following the posting of changes and/or modifications to this Policy will constitute your acceptance of the revised policy.

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The Lighthouse is a non-profit organisation providing a place of safety for people who are at crisis point of self-harm/suicide.

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10 Minute Sleepcast for Deep Sleep: Sleeper Mountain from Sleep by Headspace

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Meditation techniques to aid with stress and sleep.

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Calm is the #1 app for sleep and meditation. Join the millions experiencing better sleep, lower stress, and less anxiety.

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Did you know that extending your exhales so that they are a little longer than your inhales can help you relax? Try it and let us know how it goes for you.

The breathe bubble above was designed with the following counts in mind:
Inhale for 3 counts
Rest for 2 count
Exhale for 5 counts
Rest for 2 counts

Tips:
Experiment with different counts that feel nourishing for you.
↓Go down by a count of one in each part if you’re feeling any stress or strain.
↑ If it feels easy, you can try increasing each section by a count of one.
☺️ Bringing a hint of a smile to your lips helps to relax your jaw.

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Hi, I'm Anna, I'm 14 years old and LGBT. I wanted to write this article so people like myself and my friends have advice on how to support a newly out friend as there was nothing when I first came out.

So one of your friends has come out to you as LGBTQIA+. What do you do? How do you react? Well as a queer person I think there is some advice I can offer you.

If they come out as trans, non-binary or any other non-cisgender identity, ask them about their pronouns and if they would like you to use a different name. If they ask for you to use a different name then ask who else knows them as that name to avoid confusion and possibly outing them to a person they have not yet come out to, no matter what their reason is for that. You might also offer to go shopping with them for more gender-neutral clothes or clothes that just make them feel more comfortable. Also, if it's appropriate and you feel comfortable, offer to walk with them to the bathroom if they would feel safer perhaps just to wait outside the door and be there when they leave. Just in general ask what you can do to help make their lives better.

No matter what a person comes out to you as make sure they know you accept and love them. Also, don't be afraid to ask questions about their identity but try to be sensitive about it because coming out can be scary even without being asked loads of questions. Be aware that people's identities can and do change but it's also completely normal for people to find an identity that suits them and stick to it. This also applies to a person's pronouns as these do change which I can tell you from personal experience is completely normal and does happen.

Coming out can have a positive effect on a person's mental health, it can feel like a massive weight has been lifted off of their shoulders. I know from personal experience that coming out can make a friendship closer, for instance since I came out to my friends another one of my friends has felt able to come out also. Even if you yourself aren't LGBTQIA+ then appreciate how positive an experience coming out can be.

On the other hand sometimes when a person comes out they can face homophobia or transphobia or both at the same time which is horrible for those who experience this. This is where being careful not to out people to those they don't feel comfortable coming out to comes into play a lot since for the person who has come out to you it can at times be dangerous for them to come out to certain other people.

If the person who has come out to you does experience some homophobia or transphobia then make sure they know they can speak to you and that you support them in coming out and being themselves. Also if they want to report what has happened, offer to go with them for moral support. Always make sure that they know who can help them, this could be anyone from a trained counsellor to an adult family friend or family member they trust.

If you don't take anything else from reading this then please remember that coming out is scary and to always be there for the person who comes out to you, make sure they know that they can talk to you whenever they need to and that you will always be there for them. Also, remember that these things take time and be patient with people when they come out.

Talking about what is going on can make a difference.

Do you ever feel like you would like a bit more support but aren't sure where to turn?

LGBT Youth Scotland has lots of ways that you can get in touch online and get support from youth workers. Wherever you are in Scotland, whatever your worry or concern, they are there to listen.

TheLiveChatfeature on their website is an easy way to chat with trained youth workers in real-time about whatever is on your mind. It's text-based: you don't need to speak over voice or video and can remain anonymous.

From questioning your sexual identity, coming out and relationship issues to bullying and sexual health this is a private place designed for you to chat, confidentially, with a digital youth worker.

Sessions run at the following times:

If you would like to chat online but aren't free during the LiveChat times - let LGBT Youth Scotland know and they might be able to open it for you.

If LiveChat isn't open you can send them a message by emailing info@lgbtyouth.org.uk or clicking "Send Message" in the bottom right corner of the website - just make sure to type your email address in carefully or they will not be able to get back to you.

Visit our Youth Voice page to check out more blogs.

Take a look at our Mindfulness Monday videos if you're looking for some mindfulness activities.
Take a look at our list of organisations you can use if you need support.
If you're interested in volunteering, visit the#YSHive page to see what volunteer opportunities are available with Young Scot.
For more information about supporting your mental health and emotional wellbeing visit our AyeFeel page. Young Scot supports young people to share their own voices, views and opinions and works with partner organisations and professionals who are experts in different topics. The views expressed in this blog are those of the young people, organisations and/or individuals who have taken part in the blog, not necessarily the views of Young Scot.

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Anna shares some top tips for coming out and how you could support a friend going through the same situation.

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Information for Young People.

We all have mental health and it’s okay to start talking about it. If you're struggling right now, you aren't alone.

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Information for Young People on Mental Health | End Mental Health Stigma and Discrimination

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If you're a young person then we have all the information you need on mental health stigma and discrimiantion, including how to talk to adults, what stigma is, and how you can help to tackle it.

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MindSpace helps people to understand their own mental health needs and manage during times of difficulty.

MindSpace services are open to people from age 11, in the Perth and Kinross area.

They provide help through counselling sessions, Peer support and also the Recovery College (for anyone over 16) or Young People’s Recovery College for those between 11 and 18 years old.

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At a time when young people are questioning their values and their place in the world, the need for support and encouragement is particularly important if they are to develop the resilience needed to cope with adverse conditions and stressful situations which they encounter.

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I Gotta Feeling is a self-help guide for young people to help cope with stress.

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An app that helps young people to manage the urge to self-harm

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Calm Harm is a free app to help teenagers manage the urge to self-harm. Available on Google Play & App Store.

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When we talk about self-esteem
we're often talking about lots of different things, such as:

confidence- if we are struggling with our self-esteem, we may not feel confident doing things, even if we have done them before and know we can do them

how much we recognise and value the skills we have, like if we are good at a subject at school, at making people laugh, or our hobbies

how able we feel to share our opinions and ideas, and whether we believe what we have to say matters and is worth other people hearing

how comfortable we are with getting things 'wrong' and our ability to brush things off and realise that our mistakes and 'failures' do not define us

how we treat ourselves, and if we are kind to ourselves and practise self-care

how we think and feel about ourselves physically, also known as our body image. Read our guide on body image for tips and advice on feeling comfortable with how you look

You are amazing, unique, and you have brilliant talents that no one else has.

When we believe in ourselves, feel comfortable in our bodies and have the confidence to share our thoughts with others, these can be signs of having good self-esteem.

But sometimes, feeling confident can be tough. We might have negative thoughts about ourselves, worrying that we aren't good enough or that we could've done things better. Often this is because we are comparing ourselves negatively to others, and feeling like we aren't as good as them or focussing on all the things we don't have that our friends seem to.

If you are having these negative thoughts with your confidence, that's okay. Lots of us struggle with these feelings too sometimes - you are not alone.

There are so many things you can do. Find hobbies and passions that you enjoy. Try hanging out with people who make you feel better about yourself.

Setting yourself small goals and achieving them can help you see how capable you are. This might be trying a new hobby, wearing a new outfit, or just getting dressed for the day. Whatever it is, it's important to celebrate your achievements and give yourself the credit you deserve.

Take time to do things you enjoy

Whether it is drawing, taking part in a sport or going for a walk, taking time to do things that make you feel good can help you switch off and relax. Find out the different ways you can take time out.

Finding the right people for you

Sometimes, low self-esteem can come from others who might make comments about you. You might not always realise how the people around you are making you feel. By reflecting on how people are treating you, you can start to see who makes you feel good and spend more time with them. Remember, people value you for many different reasons.

By focusing on the positives and taking note of the good things about yourself, you can celebrate what makes you, you.

If you're really struggling with low self-esteem and negative feelings about yourself, talk to someone you trust, like a family member, teacher or school nurse.

If you are struggling with low self-esteem and it's making you feel anxious, low in mood or is stopping you from doing everyday things, like eating, sleeping, or going to school or work, you could talk to your GP. They can tell you what support might be available to you in your area.

Our Activists share their tips on what helped them feel better about themselves:

More tips, advice and real stories if you're struggling with your self-esteem

Whether you love the page or think something is missing, we appreciate your feedback. It all helps us to support more young people with their mental health.

Please be aware that this form isn't a mental health support service. If you are in crisis right now and want to talk to someone urgently, find out who to contact on our urgent help page.

At YoungMinds we take your privacy seriously. If you'd like to read more about how we keep the information we collect safe, take a look at our privacy policy.

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Self-esteem and Believing in Yourself | Tips and Advice

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Self-esteem is how you think and feel about yourself. Find out how to believe in yourself and boost your self-esteem if you are struggling.

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Childline's tool box has lots of great ideas and activities to help you support your wellbeing.

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Toolbox Menu. Press ALT and ENTER to access submenu.

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Having an activity to complete can really help you self-soothe. Reading and colouring in are the more obvious options and both of these work for me. You can find plenty of inexpensive beautiful colouring books, pretty much anywhere nowadays - The Works, Amazon and Waterstones all have a good variety to choose from. You can also find a lot of printable colouring sheets online. I keep some colouring pencils and a pad to fill in.

Colouring is a very simple task and having something beautiful that you made can feel very rewarding. You might like to write about how you are feeling, or try some creative writing or poetry; for that you can include a pen and notepad. I also keep a book that is an easy, light read.

I would recommend avoiding books that could be potentially triggering, particularly if you are in a vulnerable mindset. However, this can vary from person to person. I know for some people, emotionally dense poetry or literature can help reduce feelings of loneliness or isolation. Other activities can include: word searches, word games, sudoku, knitting, crocheting, collaging, games on your phone etc.

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Having an activity to complete can really help you self-soothe. Reading and colouring in are the more obvious options and both of these work for me. You can find plenty of inexpensive beautiful colouring books, pretty much anywhere nowadays - The Works, Amazon and Waterstones all have a good variety to choose from.

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Slow, calm, deep breathing can help us relax, manage stress, relieve anxiety and depression, and get a good night's sleep, among many other things. Breathing also helps quiet the mind in preparation for meditation.

So how do you use breathing as a way to unwind and relax? Let our recordings guide you and help you get started.

Smiling Breath

This breathing exercise can help you lift stress or switch from a difficult mood to a more positive one.

Finger Count Breathing

Finger count breathing is a good way to slow down and hit your internal "pause" button.

Belly Breathing

When we're relaxed, air naturally flows deeper into our lungs. Practicing belly breathing can help you create these feelings of relaxation and calm.

More on this topic
For Teens

View more

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Breathing exercises help us slow down and relax. Let our audio recordings coach you through 3 simple breathing exercises: finger-count breathing, smiling breath, and belly breathing.