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Young people and families: Living with arthritis, managing pain | Arthritis UK

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Young people and families: Living with arthritis, managing pain | Arthritis UK

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Support, advice, and real stories for young people with arthritis and their families -helping you feel understood, confident, and never alone.

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Advice and information for young people with arthritis, including how to ease your symptoms and tell friends about your condition.

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Find advice and support about mental health for children, teenagers, students and parents.

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Find advice and support about mental health for children, teenagers, students and parents.

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Mental health for children, teenagers and young adults

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Find advice and support about mental health for children, teenagers, students and parents.

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Access all young people related blogs here

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Access all young people related blogs here

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Read stories from other young people in similar situations as you

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Read real-life stories from people with arthritis who share their top tips and have their questions answered by medical professionals.

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We are Arthritis UK. We’re the 10 million people living with arthritis. We’re the carers, researchers, healthcare professionals, friends, parents, runners and fundraisers all united in our ambition to ensure that one day, no one will have to live with the pain, fatigue and isolation that arthritis causes.

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Advice and information for young people with arthritis, including how to ease your symptoms and tell friends about your condition.

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CCAA is a charity supporting children with Juvenile Idiopathic Arthritis (JIA) in England and Wales. The charity is run by a group of volunteers who have been affected by the condition through personal experiences. They are extremely passionate about supporting families and providing a local support network around the UK for children with arthritis and their families.

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Juvenile Arthritis Research is a charity making a difference to the lives of those affected by juvenile idiopathic arthritis (JIA). We are a parent-led charity with direct experience of JIA, and are run entirely by volunteers

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Juvenile Arthritis Research is a charity making a difference to the lives of those affected by juvenile idiopathic arthritis (JIA). We are a parent-led charity with direct experience of JIA, and are run entirely by volunteers. JIA is an autoimmune condition where the body attacks the joints causing

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LUPUS UK is the only national registered charity supporting people with systemic lupus and discoid lupus and assisting those approaching diagnosis.

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What is lupus? Find answers to the common questions people ask about lupus. Learn about the symptoms, triggers and treatments for the condition

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JIA-at-NRAS is a part of the National Rheumatoid Arthritis Society (NRAS). We provide information and support services for those affected by juvenile idiopathic arthritis (JIA), their families, friends, carers, and health professionals.

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JIA-at-NRAS | Supporting children and families affected by juvenile arthritis

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Kids can get arthritis too! We provide information and support for those affected by juvenile idiopathic arthritis (JIA).

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SCOTTISH NETWORK FOR ARTHRITIS IN CHILDREN exists to provide factual, practical, and emotional support for children with arthritis and their families. We work with children and families across Scotland while raising public awareness of childhood arthritis.

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Scottish Network for Arthritis in Children

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Supporting Families in Scotland - Scottish Network for Arthritis in Children

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SNAC (Scottish Network for Arthritis in Children) provides timely information, practical help, and emotional support for children and families with juvenile idiopathic arthritis.

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Rare Autoinflammatory Conditions Community 

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Rare Autoinflammatory Conditions Community 

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Our mission is to support patients, families and carers affected by autoinflammatory conditions in the UK. We provide consultation for individuals living with autoinflammatory symptoms. We do our best to provide action plans, and emotional support to help people living with our conditions on a day to day basis.

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Autoinflammatory Conditions Charity - UK (RACC - UK) Charity | Join our fight against inflammation

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We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking "Accept", you consent to the use of ALL the cookies.

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Autoinflammatory Conditions UK (RACC - UK)

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A charity with lived experience to support patients, families and carers affected by autoinflammatory conditions in the UK.

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The Wren Project is a place where individuals, diagnosed with autoimmune disease, can talk about the emotional and social impact of living with a chronic condition. It is a place free from judgement or advice. It is a place to feel heard as you are, validated in your experience. (18+)

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How the Wren Project helps?

"It has been a helpful and refreshing experience to speak to someone about how I feel towards my illness...

My volunteer listens well and makes me feel like the important one in the conversation which can be lacking in my family and friend interactions.

It's also nice to not have someone who feels like they have to say something to make me feel better or that everything will be alright."
Feedback from one of our Wrens

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We enable people with autoimmune disease to regain control of their lives.

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Text SHOUT, for free 24/7 support across the UK if you are experiencing a mental health crisis.

•If you need urgent help text YM to 85258

•All texts are answered by trained volunteers, with support from experienced clinical supervisors

•Texts are free from EE, O2, Vodafone, 3, Virgin Mobile, BT Mobile, GiffGaff, Tesco Mobile and Telecom Plus.

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24/7

You can text us any time, day or night.

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Your messages with us are confidential and anonymous.

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

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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?

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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.

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

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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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Call Childline for free to speak to someone about what's happening and how you're feeling. Call 0800 1111 or get in touch online.  It’s confidential and you don’t have to give your name if you don’t want to.

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If you're affected by mental health in any way, it's important to know the facts. We're here to help.

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Call The Samaritans free helpline. It's open 24 hours, 365 days of the year. Call free any time, from any phone, on 116 123. Whatever you're going through, a Samaritan will face it with you.

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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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Talking can really help. Most talking therapies involve meeting with someone or talking by phone, individually or occasionally in groups - with the aim to work with you to help you understand your thoughts and feelings and help you find your own answers.  Sometimes you can self refer, but sometimes you’ll need someone to refer you.

Either your Rheumatology team at the hospital or your GP will talk with you about services available and make referrals as needed. They may make a referral to the CAHMS service.

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CAMHS stands for Child and Adolescent Mental Health Services.

CAMHS is the name for the NHS services that assess and treat young people with emotional, behavioural or mental health difficulties.

CAMHS support covers depression, problems with food and eating, self-harm, abuse, violence or anger, bipolar disorder, schizophrenia and anxiety, among other difficulties.

There are local NHS CAMHS services around the UK, with teams made up of nurses, therapists, psychologists, child and adolescent psychiatrists (medical doctors specialising in mental health), support workers and social workers, as well as other professionals.

The first step to getting help from CAMHS is usually that you will be referred for a CAMHS assessment. This referral can come from your parents/carers, a teacher, GP, or yourself if you are old enough (depending on where you live).

If you're being supported by social care, a youth offending team, or a service at your school, they might also be able to refer you.

It's important to tell the person referring you as much as you can so you can get the help you need.

Most local CAMHS teams have a website where you can look up how to get access to their service.

After you have been referred, you will be put on a waiting list for an initial appointment (often known as an 'assessment'). This may sound scary, but it's normally just a chat so the CAMHS team can get to know you a bit and see how they can help.

At this appointment, you will normally meet one or two members of the CAMHS team. If you're under 16 years old, your parent(s) or carer(s) will usually be invited to join for part of this meeting.

This appointment will generally take place at a CAMHS clinic. But, in some circumstances, they may meet with you at your school or home. They will discuss with you the best place to meet before your appointment.

When you meet, the team will ask you questions to understand what you are struggling with and to get a better idea of what support you need.

Here are some common questions the CAMHS team may ask in an assessment:

What has brought you to CAMHS?

How long have you experienced the problem that has brought you to CAMHS?

What would you like to change in your life?

What might help tackle the problems you are experiencing?

How have you been feeling recently?

Try to be as open and honest as possible at your first appointment. These people are not mind readers and if you lie, you will not receive the best treatment plan for you to get better.

Hannah

At the end of the session, the team will talk to you about what happens next and what support they think you might need. You can also ask any questions you may have.

They may talk about your 'treatment' - this just means what you'll do together to help you get better.

If you would feel more comfortable having a parent or carer in the room with you during your assessment, that's fine. You can also see the team by yourself if you would prefer, though staff may expect a parent to be present for part of the meeting.

Also, if you or your parent/carer is not confident speaking English, CAMHS can provide an interpreter to help. Just let them know if this is the case.

It's important at your CAMHS assessment to try and be as honest as possible, as this will help the team assessing you understand how to support you.

Here are some things that are helpful for you to tell them:

when your problems started

what you'd like to change

if there's a pattern in the problems (keeping a diary or log book before your assessment can be really helpful to show this)

any difficulties in school or with friends

any general health problems, either now or in the past

any big family events or issues like divorce or bereavement

any recent or past trauma, e.g. emotional, sexual or physical abuse

other services you've had help from, like social care, hospital or private treatments

Going to CAMHS is a massive step and you should be so proud of yourself in acknowledging you need support.

Have a look at our medication pages for more information.

I was convinced that moving to adult services was the end of the world. BUT here I am, two years down the line, and I can tell you that I survived and that it was okay.

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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CAMHS (Child and Adolescent Mental Health Services) or CYPMHS treat young people with emotional, behavioural and mental health needs. Read our advice.

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

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Essential support for under 25s

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

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The Mix. Registered charity number: 1048995

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

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

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

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The Mix - Essential support for under 25s

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

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Kooth is an online mental wellbeing community. It offers free, safe and anonymous support. Kooth offer 1-2-1 virtual counselling and also lots of activities and information to boost your wellbeing.

Kooth offer:

Free, anonymous support: the chat service is free, and you don’t even have to give your name.

Real people, not bots: the professionals you speak with in the chat service are real people who want to listen to you.

A safe space to talk: the Kooth chat service is a safe space for support accredited by the British Association for Counselling and Psychology (BACP).

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At Anna Freud, our vision is a world where all children and young people are able to achieve their full potential.

A world in which they and their families get support that is designed with their input, available at the right time, and meets their needs, so that they can develop their emotional and mental health.

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

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Young Minds is the UK’s leading charity fighting for a world where no young person feels alone with their mental health. They have a range of information, advice as well as resources including things like wellbeing activities, toolkits and webinars to help improve young people's mental health.

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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 Mix is the UK’s leading digital charity for under 25s, reaching over 6 million young people each year. Whatever issue a young person is facing, The Mix is always there for them – via our website, text, or social media. Our support is free, confidential and anonymous and can be accessed wherever young people are.  The Mix’s mission is to empower every young person to make an informed choice about their wellbeing; whether that’s through our peer-led and moderated community, one-to-one webchat, counselling service, crisis support messenger or our range of support content.

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Essential support for under 25s

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

Featured

The Mix. Registered charity number: 1048995

Log in

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

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

If you do not have an account with us you can sign up here.
I don't have a login

Forgotten password?

Sign up

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

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

Don't have a Your Voices account? Sign up here to submit your own content.

Already have log in, log in here.
I already have a login

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The Mix - Essential support for under 25s

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

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Wellness is a state of being. It is so important to look after your mental health and wellbeing. There are many things you can try to take care of your wellbeing, but it’s not always easy and what might work for some, might not work for others. Knowing where to start can sometimes be the hardest part. In the CCAA Wellbeing Hub we have brought together some resources and information that we hope may help you and your family during your JIA journey.

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CCAA | Charity Supporting Children With JIA | Juvenile Idiopathic Arthritis Charity

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The Mental Health & Wellbeing Hub - CCAA | Charity Supporting Children With JIA | Juvenile Idiopathic Arthritis Charity

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A national charity in the UK, supporting children with Juvenile Idiopathic Arthritis (JIA)

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Hub of Hope is the UK’s leading mental health support database. It is provided by national mental health charity, Chasing the Stigma, and brings together local, national, peer, community, charity, private and NHS mental health support and services together in one place for the first time. You can search for services in your particular area.

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You can arrange and pay for your own counselling service; it is important you feel comfortable with who you are talking too and that they are professionally qualified. You can find a qualified therapist through this website.

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It is important that people who work in health and care are trained, skilled and treat patients and service users well. Regulators and accredited registers help to keep you safe by 'registering' health and care practitioners - you should check a practitioner's registration when you:

Pay for private services from a health or care practitioner

Employ a health or care practitioner

Commission services from a health or care practitioner

Have concerns about a practitioner

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Check if your healthcare practitioner is regulated by law. If not, check if they are registered by an organisation we have accredited.

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Grounding Techniques and Coping Strategies

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Grounding Techniques and Coping Strategies

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"Grounding" are various activities that can help manage unwanted or disruptive thoughts, as well as difficult or challenging emotions or anxiety and they may be helpful for a range of other situations you find yourself in.

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Things can sometimes feel overwhelming and unmanageable. Whilst there's information about support you can access across this site, there are some grounding techniques here that might help in the moment when things feel too much.

"Grounding" are various activities that can help manage unwanted or disruptive thoughts, as well as difficult or challenging emotions or anxiety and they may be helpful for a range of other situations you find yourself in.
The following is taken from Healthline's site and you can find their original article here along with more great advice around a range of mental health topics.

Physical techniques

These techniques use your five senses or tangible objects - things you can touch - to help you move through distress.
Put your hands in water
Focus on the water's temperature and how it feels on your fingertips, palms, and the backs of your hands. Does it feel the same in each part of your hand? Use warm water first, then cold. Next, try cold water first, then warm. Does it feel different to switch from cold to warm water versus warm to cold?
Pick up or touch items near you
Are the things you touch soft or hard? Heavy or light? Warm or cool? Focus on the texture and color of each item. Challenge yourself to think of specific colors, such as crimson, burgundy, indigo, or turquoise, instead of simply red or blue.
Breathe deeply
Slowly inhale, then exhale. If it helps, you can say or think "in" and "out" with each breath. Feel each breath filling your lungs and note how it feels to push it back out.
Savour a food or drink
Take small bites or sips of a food or beverage you enjoy, letting yourself fully taste each bite. Think about how it tastes and smells and the flavors that linger on your tongue.
Take a short walk
Concentrate on your steps - you can even count them. Notice the rhythm of your footsteps and how it feels to put your foot on the ground and then lift it again.

What does it feel like at first? How long does it take to start melting? How does the sensation change when the ice begins to melt?

Is there a fragrance that appeals to you? This might be a cup of tea, an herb or spice, a favorite soap, or a scented candle. Inhale the fragrance slowly and deeply and try to note its qualities (sweet, spicy, sharp, citrusy, and so on).
Move your body
Do a few exercises or stretches. You could try jumping jacks, jumping up and down, jumping rope, jogging in place, or stretching different muscle groups one by one. Pay attention to how your body feels with each movement and when your hands or feet touch the floor or move through the air. How does the floor feel against your feet and hands? If you jump rope, listen to the sound of the rope in the air and when it hits the ground.
Listen to your surroundings
Take a few moments to listen to the noises around you. Do you hear birds? Dogs barking? Machinery or traffic? If you hear people talking, what are they saying? Do you recognize the language? Let the sounds wash over you and remind you where you are.
Feel your body
You can do this sitting or standing. Focus on how your body feels from head to toe, noticing each part. Can you feel your hair on your shoulders or forehead? Glasses on your ears or nose? The weight of your shirt on your shoulders? Do your arms feel loose or stiff at your sides? Can you feel your heartbeat? Is it rapid or steady? Does your stomach feel full, or are you hungry? Are your legs crossed, or are your feet resting on the floor? Is your back straight? Curl your fingers and wiggle your toes. Are you barefoot or in shoes? How does the floor feel against your feet?
Try the 5-4-3-2-1 method
Working backward from 5, use your senses to list things you notice around you. For example, you might start by listing five things you hear, then four things you see, then three things you can touch from where you're sitting, two things you can smell, and one thing you can taste. Make an effort to notice the little things you might not always pay attention to, such as the color of the flecks in the carpet or the hum of your computer.

Mental techniques

These grounding exercises use mental distractions to help redirect your thoughts away from distressing feelings and back to the present.

Look at a detailed photograph or picture (like a cityscape or other "busy" scene) for 5 to 10 seconds. Then, turn the photograph face-down and recreate the photograph in your mind, in as much detail as possible. Or, you can mentally list all the things you remember from the picture.
Think in categories
Choose one or two broad categories, such as "musical instruments," "ice cream flavors," "mammals," or "baseball teams." Take a minute or two to mentally list as many things from each category as you can.
Use maths and numbers
Even if you aren't a math person, numbers can help center you. Try:
Running through a times table in your head.
Counting backward from 100
Choosing a number and thinking of five ways you could make the number (6 + 11 = 17, 20 - 3 = 17, 8 × 2 + 1 = 17, etc.)

Think of a poem, song, or book passage you know by heart. Recite it quietly to yourself or in your head. If you say the words aloud, focus on the shape of each word on your lips and in your mouth. If you say the words in your head, visualize each word as you'd see it on a page.
Make yourself laugh
Make up a silly joke - the kind you'd find on a sweet wrapper or lollipop stick. You might also make yourself laugh by watching your favorite funny animal video, a clip from a comedian or TV show you enjoy, or anything else you know will make you laugh.
Use an anchoring phrase
This might be something like, "I'm Full Name. I'm X years old. I live in X City. Today is Friday, June 3rd. It's 10:04 in the morning. I'm sitting at my desk. There's no one else in the room." You can expand on the phrase by adding details until you feel calm, such as, "It's raining lightly, but I can still see the sun. It's my break time. I'm thirsty, so I'm going to make a cup of tea."
Visualize a daily task you enjoy or don't mind doing
If you like doing laundry, for example, think about how you'd put away a finished load. "The clothes feel warm coming out of the dryer. They're soft and a little stiff at the same time. They feel light in the basket, even though they spill over the top. I'm spreading them out over the bed so they won't wrinkle. I'm folding the towels first, shaking them out before folding them into halves, then thirds," and so on.
Describe a common task
Think of an activity you do often or can do very well, such as making a drink, having a shower, or tuning a guitar. Go through the process step-by-step, as if you're giving someone else instructions on how to do it.
Describe what's around you
Spend a few minutes taking in your surroundings and noting what you see. Use all five senses to provide as much detail as possible. "This bench is red, but the bench over there is green. It's warm under my jeans since I'm sitting in the sun. It feels rough, but there aren't any splinters. The grass is yellow and dry. The air smells like smoke. I hear kids having fun and two dogs barking."

Soothing techniques

You can use these techniques to comfort yourself in times of emotional distress. These exercises can help promote good feelings that may help the negative feelings fade or seem less overwhelming.
Picture the voice or face of someone you love
If you feel upset or distressed, visualize someone positive in your life. Imagine their face or think of what their voice sounds like. Imagine them telling you that the moment is tough, but that you'll get through it.
Practice self-kindness
Repeat kind, compassionate phrases to yourself:
"You're having a rough time, but you'll make it through."
"You're strong, and you can move through this pain."
"You're trying hard, and you're doing your best."
Say it, either aloud or in your head, as many times as you need.
Sit with your pet
If you're at home and have a pet, spend a few moments just sitting with them. If they're of the furry variety, pet them, focusing on how their fur feels. Focus on their markings or unique characteristics. If you have a smaller pet you can hold, concentrate on how they feel in your hand. Not at home? Think of your favorite things about your pet or how they would comfort you if they were there.
List favorites
List three favorite things in several different categories, such as foods, trees, songs, movies, books, places, and so on.
Visualise your favorite place
Think of your favorite place, whether it's the home of a loved one or a foreign country. Use all of your senses to create a mental image. Think of the colors you see, sounds you hear, and sensations you feel on your skin. Remember the last time you were there. Who were you with, if anyone? What did you do there? How did you feel?
Plan an activity
This might be something you do alone or with a friend or loved one. Think of what you'll do and when. Maybe you'll go to dinner, take a walk on the beach, see a movie you've been looking forward to, or visit a museum. Focus on the details, such as what you'll wear, when you'll go, and how you'll get there.
Touch something comforting
This could be your favorite blanket, a much-loved T-shirt, a smooth stone, a soft carpet, or anything that feels good to touch. Think about how it feels under your fingers or in your hand. If you have a favorite sweater, scarf, or pair of socks, put them on and spend a moment thinking about the sensation of the fabric on your skin.

Write or mentally list four or five things in your life that bring you joy, visualizing each of them briefly.
Listen to music
Put on your favorite song, but pretend you're listening to it for the first time. Focus on the melody and lyrics (if there are any). Does the song give you chills or create any other physical sensations? Pay attention to the parts that stand out most to you.

Additional tips

Grounding yourself isn't always easy. It may take some time before the techniques work well for you, but don't give up on them. Here are some additional tips to help you get the most out of these techniques:

It can help to practice grounding even when you aren't dissociating or experiencing distress. If you get used to an exercise before you need to use it, it may take less effort when you want to use it to cope in the moment.

Try doing a grounding exercise when you first start to feel bad. Don't wait for distress to reach a level that's harder to handle. If the technique doesn't work at first, try to stick with it for a bit before moving on to another.
Avoid assigning values.
For example, if you're grounding yourself by describing your environment, concentrate on the basics of your surroundings, rather than how you feel about them.
Check in with yourself.
Before and after a grounding exercise, rate your distress as a number between 1 and 10. What level is your distress when you begin? How much did it decrease after the exercise? This can help you get a better idea of whether a particular technique is working for you.
Keep your eyes open.
Avoid closing your eyes, since it's often easier to remain connected to the present if you're looking at your current environment.

If you're still struggling and need to talk to someone now, you can find a list of organisations available 24/7 here.

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Things can sometimes feel overwhelming and unmanageable. Whilst there's information about support you can access across this site, there are some grounding techniques here that might help in the moment when things feel too much.

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The Sleep Charity provide advice and support to empower the nation to sleep better. We campaign to improve sleep support and access to high quality information, raise awareness of the value of a good night’s sleep and promote understanding around the complexities of sleep.

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A decent night's sleep will help children to learn more effectively and make them less susceptible to minor ailments,

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Young Scot support young people aged 11-26 to thrive and make the most of their lives as they grow up. Their website is packed full of quality- assured information that's produced especially for young people in Scotland.

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In our Young Scot BIG Survey, young people from all over Scotland told us that the climate emergency is one of the main issues worrying them about their future. So we've put together a 'Climate and Nature' campaign page where you'll find information on how to take action and what you can do if you're experiencing climate anxiety.

The deadline to register to vote is also this week! Check out all our information on voting on our 'UK General Election 2024' campaign page.

Remember to check out our Instagram and TikTok too!

Ready to sign up to and start making the most of your free Young Scot Membership account?

Find out how by checking out our step-by-step guide.

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young.scot is Scotland's national youth information platform. Find out more about the Young Scot card, Discounts, Rewards, information and opportunities to get involved.

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Children’s Health Scotland is the only charity in Scotland which is dedicated to promoting and championing the needs of all children and young people and their families at times of illness. They inform children and young people, parents and carers of their rights and responsibilities, where to access information and support and what they should expect from health service providers.

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Every child has the right to the best possible health

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For Young people 16 and over. Togetherall is a digital mental health support service which is available online, 24/7, and is completely anonymous so you can express yourself freely and openly. Professionally trained Wall Guides monitor the community to ensure the safety and anonymity of all members. In addition to Togetherall's online community, you will have access to a wealth of useful resources and can work through tailored self-help courses covering topics such as anxiety, sleep, weight management, depression and many more.

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If you have questions around becoming and being a Togetherall member, safety or technical troubleshooting, you'll find answers in our FAQs.

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We are SAMH (Scottish Action for Mental Health)

We’re here for you, providing mental health support and accessible, practical information.

From national services, like our confidential Infoline and online wellbeing support Time for You, to our 70 services based in communities across Scotland, we work every day to support better mental health and wellbeing.

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Whether you're living with a mental health problem or supporting someone who is, accessing information about a condition is vital. SAMH has developed a series of information resources for you.

Download our guide to understanding mental health problems.
Download guide

Steven's Story

Steven's mental health deteriorated after the loss of his wife, he felt like 'a jigsaw piece that didn't fit the puzzle.'
Read Steven's Story

Helping someone else

It can be difficult to see someone you care about becoming distressed and unwell but you don't need to be an expert on mental health to offer support.
Be there for someone

5 ways to improve your mental health

Evidence suggests there are five ways to improve our mental wellbeing: be active, connect, learn, give and take notice.
Learn more

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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Download our guide to understanding mental health problems. Download guide Read Steven's Story Be there for someone Learn more You're not alone. We're here to help. Find Help SAMH is the Scottish Association for Mental Health Scottish Charity: No.

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Sleep Scotland is the UK’s oldest sleep charity. They are the leading provider of sleep support, training and resources in the UK. They work with professionals, families and employers to promote healthy sleep for everyone.

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Sleep Action, formerly Sleep Scotland, is the UK’s oldest sleep charity. We believe everyone should have the opportunity to thrive through healthy sleep.

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Breathing Space are a free, confidential, phone and webchat service for anyone in Scotland over the age of 16 experiencing low mood, depression or anxiety.

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Information & support

The whole spectrum of life is reflected in the calls we receive to Breathing Space. The sooner you talk to us the better you might feel. (Please note that Breathing Space is a service for people in Scotland)

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Breathing Space is a free confidential service for people in Scotland. Open up when you're feeling down - phone 0800 83 85 87

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Information & support The whole spectrum of life is reflected in the calls we receive to Breathing Space. The sooner you talk to us the better you might feel. (Please note that Breathing Space is a service for people in Scotland)

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For mental health and social change in Wales

Platfform work with people who are experiencing challenges with their mental health, and with communities who want to create a greater sense of connection, ownership and wellbeing in the places that they live.

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Skip to content We work with people who are experiencing challenges with their mental health, and with communities who want to create a greater sense of connection, ownership and wellbeing in the places that they live. Learn more Every single one of us experiences distress, pain and suffering.

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Meic is the helpline service for children and young people up to the age of 25 in Wales. From finding out what’s going on in your local area to help dealing with a tricky situation, Meic will listen even when no-one else will. Meic won’t judge you and will help by giving you information, useful advice and the support you need to make a change.

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Read Charlie's story about living with Arthritis

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Read Charlie's story about living with Arthritis

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What is reactive arthritis? Student Charlie shares his story

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What is reactive arthritis? Student Charlie shares his story

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Charlie has just finished his second year at the University of Nottingham. While he still faces certain challenges, he has learnt to manage his reactive arthritis and is now helping to influence our support, campaigning and research work on our Young People’s Panel.

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How can I support a young child living with juvenile idiopathic arthritis?

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How can I support a young child living with juvenile idiopathic arthritis?

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Parenting a child with JIA: Tom’s advice

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How can I support a young child living with juvenile idiopathic arthritis?

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This could be a sign of a type of childhood arthritis called Juvenile Idiopathic Arthritis (JIA). Receiving a JIA diagnosis can be a huge shock for any family but it can also be a relief to finally get some answers and know how to treat the condition.

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Top tips for Parents of young people with a Rheumatic condition

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Top tips for Parents of young people with a Rheumatic condition

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Sammy, a mother to 14-year-old Sophie, who lives with lupus (SLE)

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Tips for parents and carers: How to support a child living with arthritis or a musculoskeletal condition

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If your child has just been diagnosed with arthritis or a musculoskeletal (MSK) condition, there are steps you can take to support them, so they can not only cope but thrive.

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Learning how to pace yourself when living with a condition that causes pain

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Pacing is a crucial skill to help people break out of the ‘boom and bust cycle’ of behaviour and adopt balanced levels of activity. It is a central feature of becoming more active despite the pain.

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Helpful resources for parents supporting young people with their mental health

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It's okay to reach out for help. Your situation is unique and no parent has all the answers. We all need a little extra support sometimes, and we hear from parents and carers just like you all the time.

So, if you're worried about the mental health and wellbeing of a child or young person up to the age of 25, you can chat to us by phone, email or webchat.

Our Parents Helpline is also accessible for those who are hard of hearing or speak English as an additional language. If English is not your first or preferred language, we can arrange for a language translator to support you on a call with one of our helpline advisers. Or if you would like to use our webchat or email service, we offer a digital translation service.

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Parents Mental Health Support | Advice for Your Child

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Practical tips, advice and where you can get help if your child or teenager is struggling with their mood, feelings, or their behaviour seems different.

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The Teen Sleep Hub - The one stop shop for all you need to know about sleep

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The Teen Sleep Hub - The one stop shop for all you need to know about sleep

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If you’re looking for advice on how to sleep better, would like tips on tweaking your routine or help to understand the science behind your sleep patterns, you’ll find it all here.

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Looking for advice on how to sleep better? Tweak your routine and understand the science behind your sleep patterns.

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We are Hapus, a space dedicated to mental wellbeing. It’s where ideas and resources are shared to help inspire us all to take action to protect and improve our mental wellbeing and that of others.

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Get ideas, information and resources in this dedicated space to improving your mental wellbeing.

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Whether you are a young person looking for support or an adult who cares for children and young people in any capacity, we hope you can find something here to help you create more happiness for yourself and the world around you.

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The mission of Action for Happiness is to promote a happier world, through a culture that prioritises happiness and kindness

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This is a resource for you to learn about the Ten Keys to Happier Living and the actions you can take to improve your wellbeing

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Adjusting to a new diagnosis and living with arthritis can be hard. If you are struggling, you don’t have to do it alone. We’re here for you.

Have a look at the options below to find out how we can help you and your family, and get in touch to find out more.

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Have a look at the options on this page to find out how we can help you and your family, and get in touch to find out more.

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Supporting your Child with Needle Anxiety

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Supporting your Child with Needle Anxiety

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Dear Teapot Trust: Needles Are the Worst! How Do I Deal with Them?

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Dear Teapot Trust: Needles Are the Worst! How Do I Deal with Them?

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A short advice article explaining ways to cope with fear of needles, with tips like breathing, distraction, and planning ahead.

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Dear Teapot Trust: Needles Are the Worst! How Do I Deal with Them?

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Advice from an art therapist, young people, and a paediatric rheumatology nurse about dealing with the fear and anxiety that having injections can cause.

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Rheumatology Videos for Children 

What? Why? Children in Hospital 

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Rheumatology Videos for Children 

What? Why? Children in Hospital 

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This page provides videos that show what happens during hospital treatments (like injections and blood tests) to help children feel more prepared and less anxious.

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Our videos help to prepare children with Juvenile Arthritis needing blood tests, injections, infusion with biologics, joint injections and Uveitis eye screening.

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Sandy the Starfish meets Dr Dolphin Animation

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A creative self care booklet for parent/carers.

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This leaflet gives simple tips for helping children feel less scared about blood tests, including using distraction, staying calm, planning ahead, and using numbing creams.

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Harriet's story- needle anxiety webinar 2026

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Relaxing visualisation for children and parents

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Relaxing visualisation for children and parents

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This visualisation is for parents and children with worries, anxieties or additional health needs who want to escape for a little while. You can watch and listen to the beautiful description of a peaceful Scottish meadow in the different seasons. Or maybe you want to close your eyes and imagine your own meadow or other comfortable and secure place in nature. We hope this video will help you

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Escape to a beautiful meadow - Relaxing visualisation for children and parents

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Managing anxiety in children with autism

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Managing anxiety in children with autism

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Resource hub on managing anxiety in children with autism

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Resource Library - Sheffield Children's NHS Foundation Trust

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This resource includes a variety of strategies and tips that will help further your understanding of anxiety

Diary

Using a diary can help to organise thoughts and relieve stress. A diary has no limits allowing your child to express themselves freely.

Imagining a bucket of water

Anxiety UK suggest imagining anxiety as a bucket of water. It is a build-up of small everyday stresses or something very stressful will fill the bucket or even make it overflow.

It is important to take time to figure out the causes of anxiety and finding strategies to reduce or relieve feelings of anxiety. It may help to make a diary to take note of any incidents of behaviours such as anger outbursts, withdrawal, increased self-stimulatory behaviour and general indicators of anxiety and to think about the events leading up to such behaviours.

Routines and visuals

Changes to routine can be a cause of anxiety.

Make the world easier to understand and build structure to daily routine. Use visual strategies, picture schedules and written checklists.

Routine habits use less energy. Keep simple routines consistent, this allows children to know what to expect.

Ease transitions and prepare them for change. Children with ASD do much better with concrete schedules. To ease transitions always make sure that the child knows what is coming next and give the child 5 minute, 3 minute and 1 minute reminders, or use the traffic light system. It can show them that the current activity is going to end and that they will be moving onto the next activity.

Strategies

It is usually best to stick to a few techniques that your child can learn and feel confident and comfortable using.

Some strategies may work better in some situations than others. At home, exercise and deep pressure stimulation may be helpful strategies. In the heat of the moment, fidget toys, finger compressions and deep palm squeezes can help.

Often children will have their own favourite sensory break that they go to when they are stressed.

Young people may not be able to do the calming strategies themselves and may need an adult to help them.

Always start with the child's preferred interest built into the coping strategies. They are more likely to use an activity they enjoy.

When someone is exposed to the stressful situation, using their favourite activity can help them to tolerate it until the event is over.

Coping skills and self-calming strategies

Common techniques for regulating stress and anxiety:

Self stimulation (stimming) is any repetitive rhythmic sensory stimulation used to block out overwhelming stimulation.

These may include:

Many people with autism find using small sensory objects to fidget with help with anxiety, items to squeeze and pieces of fabric or blue tack. Depending on their sensory need some children find chewing helps and chewing gum or chewellery (rubber necklaces or wrist bands).

Deep pressure and proprioception

Deep pressure stimulation calms the nervous system and proprioception (tension to joints and tendons) releases stress chemicals.

Examples of deep pressure stimulation include deep massages or squeeze.

Self calming deep pressure, massaging the palms of the hands together, self-hug squeezes and rubbing the tops of the thighs.

Proprioception means they can provide tension to the joints and tendons themselves.

Common strategies include:

knee tapping

chew gum

muscle squeezes. Tense the whole body like a rock and hold the position for 10 seconds. Then release with "no muscles". Repeat this technique 3 times

Hand clenches. Squeeze the hands into fists and hold them for 10 seconds. Release and repeat 3 times

Videos with good examples:

Simple Massage for Children - Occupational Therapy with TherapySPOT - YouTube
Calming Deep Pressure Touch - YouTube Ep 109 | Proprioceptive activities to calm your child | Sensory diet to improve focus | Reena Singh - YouTube Sensory Play at Home: Proprioceptive Games - YouTube At-Home Gross Motor Activities for Children Using an Exercise Ball - YouTube Sensory Brushing Programme - YouTube Resistive fidget toy
Stress ball. Try this homemade stress ball or a store bought one.

Punch a pillow

Exercise-based coping strategies

run in place

run on the spot

bend head down with deep breaths

Oral-based coping strategies

Smell-based coping ctrategies

smell calming scents

peppermint, basil, lemon, and cinnamon are linked to mental alertness. Lavender, chamomile, orange, and rose are linked to relaxation and calmness

Touch-based coping strategies

Vision-based coping strategies

Physical activity

going for a walk

push ups

jumping jacks

full body stretches

trampolines

Deep breathing and muscle relaxation

Learning deep breathing and muscle relaxation can be a great help in staying calm. Some videos with examples are below:
Progressive Muscle Relaxation for Kids - YouTube Progressive Muscle Relaxation for kids - YouTube Relaxation for Kids - The Koeppen Technique (Part 1) - YouTube Relaxation for Kids - The Koeppen Technique (Part 2) - YouTube
Yoga

Books

Frogs Breathtaking speech: How children (and frogs) can use yoga breathing to deal with anxiety, anger and tension. By Michael Chissich and Sarah Peacock.

Online videos
Autism Calming Strategies - YouTube Body Scan Meditation for Children with Autism & Special Needs - YouTube Relaxing Mindfulness Exercise for Kids with Special Needs - YouTube Visual Guided Color Meditation for Kids with Autism / Special Needs - 10 minutes - YouTube Toddler Yoga: Animal Poses! - YouTube Yoga and Movement Under the Sea - YouTube Yoga for Kids! - YouTube YOGA for kids - The cobra pose - Yoga practice tutorial - YouTube YOGA for kids - The dog pose - Yoga practice tutorial - YouTube Yoga for kids - Yoga animal poses - Yoga practice tutorial - Yoga class for children - YouTube YOGA FOR KIDS - Sun Salutation and Animal Poses - Compilation Video - YouTube Yoga For Beginners | 20 Minute Kids Yoga Class with Yoga Ed. | Ages 9-10 - YouTube
Books on anxiety

The Panicosaurus. Managing anxiety in children including those with Asperger Syndrome. By K.I. Al-Ghani.

What to do when you worry too much. A young person's guide to overcoming anxiety using cognitive behaviour techniques. By Dawn Huebner.

When my worries get too big. For children about how to cope with worries by relaxing. By Kari Dunn Buron.

Overcoming your child's fears and worries. A self-help guide for parents using cognitive behavioural techniques. By Cathy Creswell and Lucy Willetts.

I feel frightened. A story book about common fears to read with a child. By Brian Moses.

I'm worried. A story book about having worries to read with a child. By Brian Moses.

Starving the anger gremlin. Anger management workbook for young people using cognitive behavioural techniques. By Kate Collins-Donnelly.

Think good, feel good. A guide to using cognitive behavioural approaches to improve mood (includes activities and worksheets). By Paul Stallard.

Books on stress and relaxation

Focussing and calming games for children; mindfulness strategies and activities to help children relax, concentrate and take control. A good introduction to theory about mindfulness and practical activities. By Deborah Plummer.

Meditation for Aspies. Everyday activities to help people with Asperger Syndrome take control and improve their lives. By Ulrike Bolls.

Books on managing strong emotions

A 5 is against the law! Social boundaries: straight up! Understanding rules around social boundaries for teenagers and young adults. By Kari Dunn Buron.

The incredible 5-point scale. Understanding social interactions and controlling emotional responses. By Kari Dunn Buron and Mitzi Curits.

Books on social stories

The new social story book. How to write social stories with lots of example stories. By Carol Grey.

Mindfulness activities

Mindful breathing

Taking deep breaths is important in relaxation as it brings awareness to your body. There are many different ways to teach kids to take deep breaths and then blow out:

using a pinwheel

blowing bubbles

blowing out candles

picturing a balloon opening and closing with breath

having your child breath in while you count to 5 and then breath out

Body scan

have your child lay on their back

tell them to tense up all muscles from head to toe and hold for 10 to 15 seconds

have them release and relax, ask them how they feel

This exercise helps kids to recognise how their body is feeling in a tense and a calm state.

Visualization and guided imagery

This is a relaxation technique that is used to promote positive mental images. You can find guided imagery scripts online. Start by having your child close their eyes, while seated or lying down. Slowly read the script and have them visualise the image in their minds, then have them draw a picture of that place and keep it in their desk or at home as a reference to a calm place for them.

Take a walk

Being outside and taking a walk is a great way for your child to be present in the moment. Point out the different sounds heard from birds chirping to leaves rustling. Notice the smell of the fresh cut grass or flowers. Feel the different textures of sand and rocks. Notice the sun, wind and clouds. Bring a blanket and lay on the grass, look up at the trees, look at the clouds. Walk over to a pound and listen for frogs, look for fish and throw rocks in to make a splash.

Stretching and yoga

Taking deep breaths and stretching can be a very calming and teaches you to be aware of how your body is feeling. Turn the lights down, put on relaxing music and help guide your child through bedtime relaxation stretches for children.
Mindfulness for Kids YouTube Videos - The OT Toolbox
Websites for anxiety in children with autism
Anxiety.org YoungMinds

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Managing anxiety in children with autism - Resource Library - Sheffield Children's NHS Foundation Trust

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This resource includes a variety of strategies and tips that will help further your understanding of anxiety Diary Using a diary can help to organise thoughts and relieve stress. A diary has no limits allowing your child to express themselves freely. Imagining a bucket of water Anxiety UK suggest imagining anxiety as a bucket of...

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Support and templates to help in preparing for a hospital trip with autistic children and young people

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No one likes to imagine that their child will get ill. However, it's sensible for families of autistic children and young people to consider making preparations for a hospital trip, just in case.

We know for many of autistic young people, seeking medical help can induce anxiety. Read our advice on preparing for hospital visits to help reduce some of this stress and worry.

Preparing your child for a visit to the hospital

Talking to health professionals

It's really important that health professionals have as much information as possible, so they can best support any additional needs. We've listed the important information that parents should tell health professionals.

Explain when you first noticed the illness.

Describe what has happened since.

Say what you believe the problems are.

Know your child/young person's weight (for working out any emergency medication dosage).

Ask for reasonable adjustments. These could include asking for a health professional by gender, taking blood samples by thumb prick rather than needle or asking for a quiet space away from excess noise and activity.

You may also need to help the health professional understand the difference between behaviours that relate to your child's autism, and those that you believe are because they are ill.

You can contact the Acute Hospital Learning Disability Liaison Team at your local hospital. They will provide expert advice to the frontline team caring for your child or young person.

Where relevant, also ask the health professional to use communication aids.

Prepare a health passport

A health passport is a document designed to support health professionals care for someone who finds it difficult to communicate for themselves.

The passport covers information about how your child/young person behaves when they experience pain, how best to communicate with them and how to avoid causing distress. It also includes information about any medical conditions they might have.

To complete a health passport you can download our template.

Individual health care plan

Some children and young people with ongoing health conditions (such as asthma, epilepsy, diabetes, allergies etc) have an individual health care plan. This is not the same as an education, health and care (EHC) plan and is different to the health passport described above.

An individual health care plan is an agreement drawn up between parents, carers, a school or college and healthcare professionals about what healthcare is needed to support the child or young person. If your son or daughter has an individual healthcare plan, make sure this is available for any health professionals.  If you think your child or young person needs a healthcare plan, then contact your GP for advice and support.

What to pack in your hospital bag

One-page profile.

Health passport.

Communication support or visuals.

Healthcare plan (if applicable).

Medications clearly labelled with dosage.

Comfort items, for example photo of the family, favourite sensory objects, or a special toy. It might be helpful to include instructions about how to use them with your child/ young person in case you get separated.

Further information

Here are other useful resources to help with hospital trips.

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Ambitious about Autism is the national charity for children and young people with autism. We provide services, raise awareness and understanding, and campaign for change. Through TreeHouse School, The Rise School and Ambitious College we offer specialist education and support.

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Tips for children with autism and their parents

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Tips for children with autism and their parents

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Find effective strategies to help children with autism overcome challenges with taking medication

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Tips for teaching children with autism to take pills

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These steps will make med time in your house a little easier

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Arthur’s Place is an award-winning, co-created, digital health and wellness resource for young adults aged 18-35 years with juvenile idiopathic arthritis (JIA), rheumatoid arthritis (RA), ankylosing spondylitis (AS), psoriatic arthritis (PsA) and related conditions.

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My journey - from diagnosis, to marriage, to motherhood

At the age of 27, I was working full-time as a teaching assistant and studying for a degree in my spare time. Although I've always wanted a family, I had...

Each morning I prepare a facade to mask how I am really feeling

If only I had a pound for every time someone has said, "You're looking well", or "You look fine", or "You've never looked better!" Suffice to say, I would be...

Peter's story: A new diagnosis fuelled my fire to race

"I can see it in your eyes. We can do this." I'll always remember hearing those words from my personal racing manager, Mick as I lay in the hospital...

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My journey - from diagnosis, to marriage, to motherhood At the age of 27, I was working full-time as a teaching assistant and studying for a degree in my spare time. Although I've always wanted a family, I had...

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There are lots of ways to feel calmer. It's about finding what works for you. This website have a range of breathing exercises, activities, games and videos to help let go of stress.

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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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Informing Choices NI - Sexual health and rights

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Informing Choices NI are a sexual health charity. We advocate for sexual and reproductive health services to meet the needs of all citizens in Northern Ireland.

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Welcome to Support Hub, a national directory of trusted support services, maintained by National Support Network. Our aim is to help you find the right support quickly and easily.

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Mental health | Find Help Fast | King’s Trust