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Amazing, thank you for the information and support. It's a scary world being a parent to a child with ASD but now I feel there is light at the end of a very dark tunnel. Such a lovely, friendly team. Thank you.
Parent/Carer

I worked with Emily. I enjoyed talking about what's going on in my life whilst it is being fun, it's never 'there's something wrong', it's always 'how do we help you' which I like. Emily is amazing, she's helped me so much and she's just a lovely person!!!
Young Person Aged 15

YPAS was the first organisation that took me in and also the quickest, Sonia helped me get through a very difficult stage in my life and has bettered me as a person. I feel better equipped to deal with situations in life and my mental health has improved overall because of it.
Young Person Aged 20

My son has loved coming to sessions each week with Lisa. He has calmed down a lot. This has been a fantastic service with people who genuinely care. Thank you, Lisa!
Parent/Carer

I felt progression and I found my strength and resilience through the sessions. I am proud of myself for staying strong and showing my commitment through the past months of my sessions. I also gained a handful of coping strategies and I maintained my balance by controlling my worries.
Young Person Aged 18

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Amazing, thank you for the information and support. It's a scary world being a parent to a child with ASD but now I feel there is light at the end of a very dark tunnel. Such a lovely, friendly team. Thank you. Parent/Carer I worked with Emily.

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Young Person's Advisory Service (YPAS) - CAMHS

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Young Person's Advisory Service (YPAS) - CAMHS offers a range of wellbeing and therapeutic services for children, young people and families in Liverpool. YPAS is a Youth Information Advice and Counselling Service (YIAC) that provides free, easily accessible and age-appropriate support to young people with a wide range of issues.

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Mental Health Foundation | Good mental health for all

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Explore information to help you understand mental health and get advice on how you look after your own mental health or support someone you know with theirs.

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Find local support groups where you can share experiences and receive support. Use the link to search for groups in your area.

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Shout Mental Health Text Messaging Service

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Merseyside Youth Association's mental health promotion team (RAISE Team), has developed a range of bite-size courses, adapted from courses they have previously delivered.

These sessions cover a range of mental health issues which impact on children, young people and their families.

The sessions will last between 20-30 minutes and will be delivered via video-calling tool, Zoom to groups of people at various times of the day and evening. We are inviting parents as well as members of the children and young people's workforce to take part in these sessions together.

The sessions are part of the Liverpool CAMHS Covid-19 response, supporting early intervention and resilience-building.
Underneath each course description below, you will find a link to register your interest should you wish to attend the course.
Adolescent Brain Development

The adolescent brain development bite-size course is aimed at anyone caring for, or looking after children and young people to give an insight into why teenagers may act the way they do.

The common question we have all asked our teenagers, "Why did you do that?!" Of course, we are often disappointed that they simply can't provide a good response. The reason for this is because a teenager's brain is still under construction. So, though teenagers may look and even talk like young adults, their brains are not always caught up. It is hoped that you will get a better understanding of how the adolescent brain works and the reason behind teenager behaviour.

The brain functions will be explored, the way this affects their current behaviour and how vital sleep is for adolescents during this time. Strategies on how we can help build a healthy brain in our teenagers will be shared along with useful tips and resources to help you and your adolescent.
Click here to register your interest.
Eating Disorders

During this difficult time, it may be a lot harder for young people who have eating disorders as they do not have their normal routine or daily distraction, everything could be planned around meal time with the family, and mealtimes for young people who have an eating disorder are difficult on a normal day. Being in isolation with no routine could be a trigger.

This bitesize session on eating disorders is aimed at anyone caring for, or looking after children and young people who want to understand more about the causes of eating disorders, signs and symptoms to look out for, the different types of eating disorders and the negative influence social media can have on a young person. We will be giving you an insight into the current resources that are available for you to use and tips if you are worried about a young person.
Click here to register your interest
Self Harm

During this time, it may be a lot harder for young people who self-harm as their parents may be working from home and they may feel as though they have no alone time in their room to harm themselves.

As they do not have their normal routine or daily distraction, their worries and concerns may increase and being in isolation with no routine could be a trigger. This bite-size session on self-harm is aimed at anyone caring for, or looking after children and young people who want to understand more about a child's self-harm. There will be a focus on why young people may self-harm, and an emphasis made on self-harm is a behaviour, not a mental health illness. Positive strategies will be explored for adults to use with children and young people along with helpful apps, tips and resources on how you can promote aspects of resilience from this.
Click here to register your interest.
Resilience

This bitesize session on resilience is aimed at parents, carers and staff who want to understand more about what are the key aspects of resilience, why it is important to support children and young people in building resilience and strategies on how to do this.

We will be giving you an insight into the current resources that are available for you to use and what MYA are doing to promote resilience during the lockdown.
Click here to register your interest
ROAR

An adapted version of our original ROAR program which will be delivered in shorter sessions online to raise awareness of mental health, to explore the impact on mental distress on thoughts, feelings and behaviours; to help spot signs and symptoms in ourselves, children and young people, to understand what we mean by resilience and how it can impact on our mental well-being.
Click here to register your interest
ACEs and Trauma-Informed Practice

How can we be more trauma-informed?

As we are preparing for our children to return back to school, it has been highlighted that vulnerable children will have been even more at risk whilst at home during the lockdown.

This bitesize training is to equip anyone caring for, or looking after children and young people with the knowledge on how to have the confidence to practice trauma-informed approaches in regards to Adverse Childhood Experiences (ACEs). ACEs are stressful or traumatic experiences that can have a huge impact on children and young people throughout their lives.

Merseyside Youth Association has developed a training course that will build upon schools' understanding of resilience and person-centred approaches and reflect on how they currently foster a nurturing, environment for all children.
Click here to register your interest
Social media and mental health

The social media bite-size course is aimed at anyone caring for or looking after children and young people to give an insight into the current trending social media apps used by children and young people. Delegates will learn the strategies on how to promote safety to children and young people when using these apps. The session will also focus on how technology and social media can be good for their mental health and how we can promote aspects of resilience from this.
Click here to register your interest
Serious (about suicide)

This bite-size session, 'Suicide awareness in children and young people', will explore some of the key issues such as risk factors, information from policy, latest research and support services available. Delegates will listen to the voices of parents who have tragically lost a child through suicide.

The session will look at confidence levels relating to asking the question, 'Are you feeling suicidal?' and understanding how to respond in this situation.
Click here to register your interest.
Managing a child's worry

This bite-size session will look at what worry is, how it differs from anxiety and why as parents we need to support our children to worry and find effective ways to control worry.

The session introduces the concept of worry time along, the importance of learning your children about the anxiety response. and provide information on ways to communicate to your child about worry from the views of young people.
Click here to register your interest.
Understanding my stress response

This bite-size session will explore what stress is and how it feels physically and emotionally, the positive and negative effects of stress, along with dispelling myths about stress, managing our stress with the introduction of coping skills and some self-care strategies.
Click here to register your interest.
Embracing uncertainty

This bite-size session will look at what we mean by uncertainty and why we feel the need to control it. It will explore overthinking and the impact on our mood, look at how we can 'be present' and the benefits of being present for our well being.

The session will provide techniques to help you work on being more present and explore concepts such as mindfulness and grounding techniques as well as exploring how to make small changes to your routine to support your mental health and well being along with the benefits of reducing worry about the past and the future.
Click here to register your interest.
Attachment

This bite-size session will look at an introduction to attachment, what attachment is and how it may present in children and young people. It will explore the impact of poor attachment and the need to support and nurture positive attachment across all ages.
Click here to register your interest.

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The sessions will last between 20-30 minutes and will be delivered via video-calling tool, Zoom to groups of people at various times of the day and evening. We are inviting parents as well as members of the children and young people's workforce to take part in these sessions together.

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Young Minds is dedicated to the mental health of children and adolescents. They offer resources for young people, parents, and professionals.

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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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Kooth provides a safe and confidential space to share experiences and gain support from our qualified professionals mental health practitioners. Our team of professionals aim to provide an early response to issues around young people's emotional wellbeing as well as emerging mental health needs via our online platform and counselling sessions.

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Organisations who can offer advice, guidance and support

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Organisations who can offer advice, guidance and support

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Find links and contact details for organisations who can offer immediate help and support.

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Join events and activities during Mental Health Awareness Week to raise awareness and promote better mental health for all. Check the link for schedules and participation details.

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

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Mind provides advice and support to empower anyone experiencing a mental health problem. They campaign to improve services, raise awareness, and promote understanding.

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We’re Mind, the mental health charity | Mind

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We're Mind, the mental health charity. We're here to make sure no one has to face a mental health problem alone.

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Regular physical activity can have a profoundly positive impact on depression, anxiety, and more. Discover ways to integrate more movement into your life.

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Physical activity can improve your mental well-being. Being physically active means moving your body and working your muscles: for example, by walking, running, dancing, swimming, doing yoga or gardening.

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10 Minute Mindfulness Meditation for Teens

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Racing Thoughts While Trying To Sleep? Try This.

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The Five Ways to Wellbeing - boosting mental wellbeing

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Engage in mindfulness and relaxation exercises to manage stress and anxiety. This guide introduces simple techniques to help calm your mind.

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Relaxation techniques: Try these steps to reduce stress

Relaxation techniques can reduce stress symptoms and help you enjoy a better quality of life, especially if you have an illness. Explore relaxation techniques you can do by yourself.
By Mayo Clinic Staff
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Relaxation techniques are a great way to help with stress management. Relaxation isn't only about peace of mind or enjoying a hobby. It's a process that decreases the stress effects on your mind and body. Relaxation techniques can help you cope with everyday stress. And these techniques can help with long-term stress or stress related to various health problems, such as heart disease and pain.

Whether your stress is spiraling out of control or you've already got it tamed, you can benefit from learning relaxation techniques. Learning basic relaxation techniques is easy. Relaxation techniques are often free or low cost, pose little risk, and can be done nearly anywhere.

Explore simple relaxation techniques and get started on de-stressing your life and improving your health and overall well-being.

The benefits of relaxation techniques

When faced with many responsibilities and tasks or the demands of an illness, relaxation techniques may not be a priority in your life. But that means you might miss out on the health benefits of relaxation.

Practicing relaxation techniques can have many benefits, such as:

Slowing heart rate

Lowering blood pressure

Slowing breathing rate

Improving digestion

Controlling blood sugar levels

Reducing activity of stress hormones

Increasing blood flow to major muscles

Reducing muscle tension and chronic pain

Improving focus and mood

Improving sleep quality

Lowering fatigue

Reducing anger and frustration

Boosting confidence to handle problems

To get the most benefit, use relaxation techniques along with other positive coping methods, such as:

Thinking positively

Finding humor

Problem-solving

Managing time and priorities

Exercising regularly

Eating a healthy diet

Getting enough sleep

Spending time outside

Reaching out to supportive family and friends

Types of relaxation techniques

Health care providers such as complementary and integrative health specialists and mental health providers can teach many relaxation techniques. But you can also learn some relaxation techniques on your own.

In general, relaxation techniques involve refocusing your attention on something calming and increasing awareness of your body. It doesn't matter which relaxation technique you choose. What matters is that you try to practice relaxation regularly to reap its benefits.

Types of relaxation techniques include:

Autogenic relaxation. Autogenic means something that comes from within you. In this relaxation technique, you use both visual imagery and body awareness to reduce stress.

You repeat words or suggestions in your mind that may help you relax and reduce muscle tension. For example, you may imagine a peaceful setting. Then you can focus on relaxing your breathing, slowing your heart rate, or feeling different physical sensations, such as relaxing each arm or leg one by one.

Progressive muscle relaxation. In this relaxation technique, you focus on slowly tensing and then relaxing each muscle group.

This can help you focus on the difference between muscle tension and relaxation. You can become more aware of physical sensations.

In one method of progressive muscle relaxation, you start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. This is best done in a quiet area without interruptions. You can also start with your head and neck and work down to your toes. Tense your muscles for about five seconds and then relax for 30 seconds, and repeat.

Visualization. In this relaxation technique, you may form mental images to take a visual journey to a peaceful, calming place or situation.

To relax using visualization, try to include as many senses as you can, such as smell, sight, sound and touch. If you imagine relaxing at the ocean, for instance, think about the smell of salt water, the sound of crashing waves and the warmth of the sun on your body.

You may want to close your eyes, sit in a quiet spot, loosen any tight clothing, and focus on your breathing. Aim to focus on the present and think positive thoughts.

Other relaxation techniques may include:

Relaxation techniques take practice

As you learn relaxation techniques, you can become more aware of muscle tension and other physical sensations of stress. Once you know what the stress response feels like, you can make a conscious effort to practice a relaxation technique the moment you start to feel stress symptoms. This can prevent stress from spiraling out of control and decreasing your quality of life.

Remember that relaxation techniques are skills. As with any skill, your ability to relax improves with practice. Be patient with yourself. Don't let your effort to practice relaxation techniques become yet another stressor.

If one relaxation technique doesn't work for you, try another technique. If none of your efforts at stress reduction seems to work, talk to your health care provider about other options.

Also, keep in mind that some people, especially those with serious mental health issues and a history of abuse, may experience feelings of emotional discomfort during some relaxation techniques. Although this is rare, if you experience emotional discomfort during relaxation techniques, stop what you're doing. Consider talking to your health care provider or mental health provider.

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Show references

1. Complementary, alternative, or integrative health: What's in a name? National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/integrative-health. Accessed Dec. 22, 2021.

2. Relaxation techniques for health. National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/stress/relaxation.htm. Accessed Dec. 22, 2021.

3. Pizzorno JE, et al., eds. Stress management. In: Textbook of Natural Medicine. 5th ed. Elsevier; 2021. https://www.clinicalkey.com. Accessed Dec. 22, 2021.

4. Seaward BL. Essentials of Managing Stress. 5th ed. Jones & Bartlett Learning; 2021.

5. Seaward BL. Managing Stress: Principles and Strategies for Health and Well-Being. 9th ed. Jones & Bartlett Learning; 2018.

6. AskMayoExpert. Stress management and resiliency (adult). Mayo Clinic; 2021.

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There are lots of different kinds of relaxation techniques that you can try out. Lots of people find these helpful particularly when they are feeling overwhelmed, stressed or anxious. Relaxation techniques are also often recommended in a lot of therapies.

A few different types of relaxation techniques are:

Slowing down your breathing

Progressive Muscle Relaxation

Guided Visualisation

Repeating Mantras to yourself (e.g I can handle whatever comes my way)

'Relaxation is a big one I use when I notice my thoughts speeding up...I try to just go with it and see what happens, not being too bothered about the small things or if I feel self-conscious.'
There are a range of relaxation apps which you may wish to try which you can find including the free NHS Chill Panda app.

In this video, Dr. Rina Bajaj gives some simple advice on relaxation techniques that you might wish to try:

What young people have told us:
'The days can easily become busy and potentially be overwhelming, so having a few minutes in your day just to be aware of your breathing and become fully relaxed can calm the mind completely.' 'Relaxation techniques don't need to take long and consume a lot of your day, but can still really impact how you're feeling.' 'This activity has helped my well-being as it keeps me calm and relieves stress.' 'I think it helped because it helped me be more mindful of my breath and take some time for myself.' 'I would say that more people should try relaxation techniques as it is relaxing and makes you feel calm.' There isn't much academic research in the area of self-care for young people who are living with mental health issues. We are trying to find out more about what works for different people so we can better advise other young people what to try. If you've tried this activity when you were struggling in relation to your mental health, please let us know if it helped you and how by clicking on the 'Did this activity help you' button.

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There are lots of different kinds of relaxation techniques that you can try out. Lots of people find these helpful particularly when they are feeling overwhelmed, stressed or anxious. Relaxation techniques are also often recommended in a lot of therapies.

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Beat provides Helplines offering support and information about eating disorders no matter where you are in your journey.

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Podcasts - The Mental Health of Young Women

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Podcasts - The Mental Health of Young Women

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Podcasts - The Mental Health of Young Women

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Welcome to the 'Let's Talk: Mental Health' podcast, where we get together with different people and experts to chat about mental health. We all have mental health, and we can all experience mental health problems. So on this podcast we explore the topics that can affect how we think and feel.

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Our regular podcast features interviews with a number of interesting people involved in mental health, including people who have experienced mental health problems, campaigners and mental health experts.

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Stress is a natural response to pressure, but too much stress can affect your health. Learn practical tips to manage stress and build resilience.

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If you're stressed, whether by your job or something more personal, the first step to feeling better is to identify the cause.
The most unhelpful thing you can do is turn to something unhealthy to help you cope, such as smoking or drinking.

Not taking control of the situation and doing nothing can make your problems worse.

Some of the keys to good stress management are building emotional strength, being in control of your situation, having a good social network, and adopting a positive outlook.

What you can do to address stress

Try these 10 stress-busting suggestions:

Be active

Exercise won't make your stress disappear, but it can reduce some of the emotional intensity that you're feeling, clearing your thoughts and letting you deal with your problems more calmly.

For more advice, read about exercise for depression.
Get started with exercise
Take control

If you think you cannot do anything about your problem, your stress can get worse.

That feeling of loss of control is one of the main causes of stress and lack of wellbeing.

The act of taking control is in itself empowering, and it's a crucial part of finding a solution that satisfies you and not someone else.

Connect with people

A good support network of colleagues, friends and family can ease your work troubles and help you see things in a different way.

The activities we do with friends can help us relax and relieve stress.

Talking things through with a friend may also help you find solutions to your problems.

Read about 5 steps to mental wellbeing, including the benefits of connecting with other people.

Have some "me time"

Many of us work long hours, meaning we often don't spend enough time doing things we really enjoy.

It's important to take some time for socialising, relaxation or exercise.

You could try setting aside a couple of nights a week for some quality "me time" away from work.

Challenge yourself

Setting yourself goals and challenges, whether at work or outside, such as learning a new language or a new sport, can help build confidence. This may help you deal with stress.

It can also make you want to do things and be active.

Avoid unhealthy habits

Don't rely on alcohol, smoking and caffeine as your ways of coping.

They might provide temporary relief, but in the long term, these crutches won't solve your problems. They'll just create new ones.

It's best to tackle the cause of your stress.

Help other people

Evidence shows that people who help others, through activities such as volunteering or community work, often become more resilient.

If you don't have time to volunteer, try to do someone a favour every day. It can be something as small as helping someone cross the road or going on a coffee run for colleagues.
Find out more about giving for mental wellbeing
Work smarter, not harder

Working smarter means prioritising your work, concentrating on the tasks that'll make a real difference.

Leave the least important tasks to last. Accept that you will not have time for everything.
Get tips on how to manage your time better
Try to be positive

Look for the positives in life, and things for which you're grateful.

Try writing down 3 things that went well, or for which you're grateful, at the end of every day.

Accept the things you can't change

Changing a difficult situation isn't always possible. Try to concentrate on the things you do have control over.

For example, if your company is making redundancies, you could focus on the things that you can control, such as looking for a new job.

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How to beat stress, including exercise, taking control, social networks, work-life balance, and being positive.

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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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An app to help you manage anxiety, depression and loneliness. Join our wellbeing community

SAM is a non-profit, community-backed wellbeing app to help you monitor and manage your mental health, with self-help techniques to help with anxiety, depression, loneliness and coping. SAM is informed by clinical best practice and academic research.

SAM provides a range of self-help techniques organised into several main wellbeing themes, together with tools for recording and monitoring changes in your mood. The social cloud feature allows users to give and receive support from others.

SAM was developed by a team of researchers from the University of the West of England working with Bristol-based digital studio MyOxygen. The development was based on clinical evidence and followed a user-centred design process to successfully deliver a mobile app that helps you to:

Monitor your feelings and chart mood levels over time.

Discover guided self-help techniques including games and multimedia for challenging unhelpful thoughts.

Share advice and ratings with the SAM community through the Social Cloud.

SAM is currently unfunded and ad-free for all users.

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A mental health and wellbeing app for self management of anxiety, depression, loneliness and coping. Monitor your mood, practice coping methods and find peer support from the community of users

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Calm Harm is an award-winning app funded by teenage mental health charity stem4, to help manage the urge to self-harm. It was developed by Clinical Psychologist Dr. Nihara Krause MBE, in collaboration with young people and uses principles from an evidence-based psychological treatment called Dialectical Behaviour Therapy (DBT).

The urge to self-harm is like a wave. It feels the most powerful when you start wanting to do it.

Learn to ride the wave with the Calm Harm app by choosing activities from these categories:
, , Express Yourself , , and .

There is also a breathing exercise to help you be mindful and stay in the moment, regulate difficult emotions, and reduce tension.

When you ride the wave, the urge to self-harm will fade.

The Calm Harm app provides some immediate activities and techniques to help you break the cycle of self-harm behaviour and explore underlying trigger factors; the app supports you in building a 'safety net' of helpful thoughts, behaviours, and access to supportive people, as well as providing the opportunity to journal and self-reflect. The Calm Harm app also signposts to help.

The app is private, anonymous, and safe.

Please note that the Calm Harm app is not a substitute for the assessment and individualised treatment by a health or mental health professional.

Our app is for young people over the age of 13.

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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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Northamptonshire Healthcare NHS Foundation Trust (NHFT)

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Self Esteem – an introduction for young people

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The NHS offers a wide range of mental health services including advice, therapy, and specialist support. Visit their website to learn more about available services.

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Find out how to access NHS mental health services and where to get urgent help.

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By Jeremy Godwin
What is body image, why does it matter and how do you improve your body image? That's what I'm talking about this week on... Let's Talk About Mental Health - the weekly podcast about looking after your mental health, with simple ideas you can put into practice immediately. So, get comfortable, and Let's Talk About Mental Health... Versión en español (clic aquí) Listen to the podcast episode now in the Spotify player below (or using your preferred podcast service; see below for links) or continue reading for the full transcript.

Find links to other available podcasting services here.

As well as my podcast, I publish videos on my YouTube channel every Wednesday (Tuesday afternoon in North/South America). This week: 5 ways to deal with manipulative people.
Watch this week's episode below or visit the channel on YouTube:
Join my mailing list to receive episode transcripts in your inbox each Sunday and my weekly mini-newsletter, Thursday Thoughts, with a quick round-up of interesting and inspiring stuff every Thursday:
This podcast episode was originally released on 19 June, 2022.
Hello and welcome to Episode 136, and thanks so much for joining me!

I'm Jeremy Godwin and I talk about looking after your mental health. I spent most of the 2010's dealing with severe anxiety and depression, after a breakdown in late 2011, and that led me to want to learn more about my mental health... so I went back to school and studied psychology and sociology, and now I share simple tips for how to improve your mental wellbeing, from someone who actually understands what it's like to go through mental health challenges. Each episode I look at how to improve one specific aspect of your wellbeing.

This episode is all about body image and I'll be talking about what body image is, why confronting body image issues matters, and how to build a healthier body image for yourself. So, let's talk!

A quick reminder before I begin that pre-orders are open now for my new book, Let's Talk About Mental Health (Volume One), which is due for release on July 7, 2022. You'll find a link to pre-order it in the episode description plus it's linked on my website at letstalkaboutmentalhealth.com.au; by pre-ordering it you'll be helping to support my show plus that helps other people to see it who might not be aware of my podcast... so a big thank you to everyone who has already ordered it and if you haven't done so yet then please do!

Alright, now on with this week's episode about body image...
Introduction
Three of my favourite accounts on Instagram happen to be related to positive body image, which is something I didn't really realise until I started writing this episode. First, there's @i_weigh (which I discovered via its founder, Jameela Jamil, who was in the TV series The Good Place) and that account focuses on positivity and inclusion. Next, Australian comedian @celestebarber, who somehow manages to take the piss out of celebrity culture and body shaming without ever being cruel (plus she's just plain funny). And then there's Lizzo (@lizzobeeating) because, well, it's Lizzo... do I really need any other reason?! (By the way, to say I'm looking forward to her new album is an understatement, and I currently have About Damn Time playing on repeat in my car, but anyway...)

I mentioned at the end of last week's episode that talking about body image was going to be a real challenge for me, since I've had a not-so-great relationship with the way I look for most, if not all, of my life, and I managed to have a good laugh about that with my therapist the other week when I told her I was covering this topic as a way of forcing myself to confront it once and for all (and considering that I've shared quite a lot of my own ups and downs in life, it didn't feel like this was something that I could really avoid talking about since it affects so many of us, regardless of gender or age).

The good news is that I'm not alone in this, although having body image issues is hardly something that I think we should be celebrating; in the UK, 20% of adults and 31% of teenagers reported feeling shame because of their body image in a 2019 study by the Mental Health Foundation (which is linked in the transcript https://www.mentalhealth.org.uk/publications/body-image-report/exec-summary) and it's a similar story in many other countries, including here in Australia. There are lots of reasons why it happens and many different ways to approach it so you can build a healthier body image, but before I jump into that let's first go through some definitions and let's talk about...
What is body image?
According to HealthDirect (a free Australian government health advice service), body image is, and I quote, "the way you see your physical self - your body - and the thoughts and feelings that are caused by the way you see it. Having a healthy body image means being comfortable and knowing that there is more to you than just your physical appearance. You accept your body, including its limitations, and appreciate it."

And the link for that article is in the transcript, which you can find for free in English, Spanish and Italian on my website at letstalkaboutmentalhealth.com.au/episodes (find it here: https://www.healthdirect.gov.au/body-image).

So here's the thing that I may as well just say upfront: your body is the vessel that carries you around through this life, and spending all or most of your time feeling bad about it is going to have some sort of impact on you and your overall wellbeing... trust me, I know from personal experience. I have been overweight for most of my adult life and to add to that I've had hang-ups about my appearance dating all the way back to childhood; when I was seven years old, I had a fairly serious condition called a hiatus hernia that resulted in me having to spend three months in hospital after a major operation to correct it, and since then I've been extremely self-conscious about the gigantic scar that I have all the way across my belly (when I look down I can see my stomach smiling back up at me, and that's not really a look I want to see!). Over the years I've had to learn to make my peace with it (I mean, I don't have much choice at this point; the scar certainly isn't going anywhere!) but it's one of a number of reasons why I have never taken my shirt off in public, and never will (and I'm OK with that).

Your body image is a mixture of how you feel about your body, how you think about it and how you behave towards it. Some people are full of body confidence, some people are completely unconfident, and others fall somewhere between those two ends of the spectrum.

There are a number of factors that fall into the body image discussion, most notably weight and age - two things that we human beings seem to spend an enormous amount of time thinking about, talking about and obsessing over. We're bombarded with images on social media that tell us, either directly or indirectly, that there is a specific type of body that is desirable and that anything outside of that - too fat, too thin, too lumpy, too bumpy - is just plain wrong... which is a load of crap, because there are nearly 8 billion of us on this planet and we all have unique bodies that are going to do their own unique things based on our unique circumstances.

Then you factor age into that conversation and it becomes even more of a challenge; women in particular seem to have a lot of pressure when it comes to ageing - just look at the whole plastic surgery conversation, where those who choose to have a little work done (or a lot) are often ridiculed, while those who choose to age naturally are called 'so brave' (which basically means you can't win one way or the other; you're damned if you do and damned if you don't!). And don't even get me started on the whole conversation about all of the other potential different physical attributes like skin colour, skin tone, gender identity, height, vision, whether someone might be disabled... there are so many different variations in the way that we look and yet until quite recently we've seen a fairly limited set of body types represented in popular culture, and an unfortunate side effect of that is that there has been a clear message reinforced time and time again that if you look one particular way then you have worth, whereas if you don't fit into that mould then you are less-than. Whether we realise it or not, body image issues build over time and are reinforced by what we see or don't see every day... both in the media and in the world around us generally. And so that leads to the next part of this discussion...
Why confronting body image issues matters
So here's the thing: the way you look does not define your worth as a human being; what you do and how you do it does.

My view on the world is this: if you're a decent person who does no harm, is kind, and who gives more than you take, then I could care less what you look like. Now, does that mean that I always extend that same mindset towards myself? No. No, it does not. Just the other week I was editing one of my YouTube videos and I had filmed it on a day where it was 3 degrees Celsius (about 37 Fahrenheit) so I was cold, which meant I was rugged up in several layers topped off with a knitted cardigan... so when I went to edit the video I discovered that I looked like Jabba the Hut from Star Wars had taken on a new job as a professor. Did I think about re-filming it? Yes, I absolutely did. However I was too busy to be able to reshoot and so I had to force myself to sit with my feelings and just let the insecurity go. I mean, honestly, I don't know that that many people really care; I've said many times in this show before that most people are paying far less attention to us than they are themselves, because we all think that everyone is hyper-analysing what we do and how we look when, in fact, we're mostly too busy worrying what other people think about us to actually focus that much on them.

When it comes to how you look, most people really don't care... and those that do are just shallow. Actually, that doesn't feel strong enough so let me be extra-blunt: those that are hung up on how other people look are dicks. Anybody who judges you by your physical appearance isn't worthy of your time and energy; there are plenty of places those people can go and admire one another while trying to find a personality trait that doesn't involve the way they look, so leave them to it and, instead, find people who respect you for who you are, not what you look like. To quote Bianca Del Rio from Season 6 of Drag Race, "Beauty fades! Dumb is forever."

If it sounds like I'm being even more blunt than usual this week then maybe I am, and I don't think that's necessarily a bad thing because I think we're not really going to tackle the whole 'negative body image' thing by dancing around the subject; sometimes, we just need to say what needs to be said, and that's the mood I'm in today. I say all of that because your body image can be a risk factor for mental health problems; to quote the Mental Health Foundation article I mentioned earlier, "higher body dissatisfaction is associated with a poorer quality of life, psychological distress and the risk of unhealthy eating behaviours and eating disorders... [on the other hand] body satisfaction and appreciation has been linked to better overall wellbeing and fewer unhealthy dieting behaviours. Though feeling unsatisfied with our bodies and appearance is often more common among young women, body image concerns are relevant from childhood through to later life and [can] affect [anyone regardless of gender identity]."

And, again, that article is linked in the transcript.

So, how do you improve your body image? Well, let's get into the how-to part of this episode and let's talk about...
How to build a healthier body image for yourself
So let's start with a big one, and it is know your value as a person - because you are worth so much more than your physical appearance, and when you have a healthy level of self esteem you're better able to focus on who you are rather than what you do or do not look like. I've covered a few topics in the past that you might find helpful, like self worth in and self esteem in , so you might like to check those out. Next...

Embrace your body as it is - and by that I mean to practice acceptance for your body today, rather than constantly focusing on what you might want it to look like in the future; you can certainly work towards your future goals while also being positive about yourself here in the present, and that helps you to gain a greater appreciation for yourself now instead of waiting for some distant time in the future that may or may not happen (because life is lived in the here and now!). Remember: there is no right or wrong body type; we are all unique, so learn to accept your body. That leads to my next point, which is...

Focus on the positives - because what you focus on is what you focus on (and I might have said that once or twice in past episodes... or maybe even many, many times by this stage!). If you focus on all of the things you feel negatively about or that you don't like about yourself then you're going to find more and more things that you don't like, whereas turning your focus to the positive helps you to find more things to be positive about. The choice is yours, but remember that what you look for is what you will find. Speaking of, my next point is...

Practice positive self talk - because the way you talk to yourself shapes the way you feel about yourself; again, this is that whole positive reinforcement versus negative reinforcement thing... whatever you choose will shape what happens next, so choose to improve your self talk and treat yourself in a more positive way (and I talked about how to do that back in , about self talk). OK, next...

Remember that body standards change over time - in the 1990's, Kate Moss became one of the biggest supermodels in the world and her thin frame suddenly changed what designers saw as being the ideal body shape; so if you had a bit of meat on your bones, it was a case of 'good luck!' if you were trying to find something to wear that wasn't a potato sack! My point is that beauty standards are constantly evolving, however that doesn't mean you need to try and keep up with them; if it feels right to you and you can do it in a healthy way then do what makes you happy, but honestly you can put all the time and effort in to try and look a certain way then I guarantee you that a week later things will change again; instead of worrying about that, focus on my next point which is...

Work on health goals rather than weight management - because there is an entire industry that has been built up, over the last hundred years or so, designed to monetise your obsession with the way you look (especially if you happen to be carrying a little extra weight). Dieting can potentially lead you to extremes and we shouldn't be celebrating celebrities who talk about going on a crash diet to drop a bunch of weight before a big event (you know the one I'm talking about, I don't need to name that person)... in some cases, crash diets can cause organ failure or even death (sorry to be so blunt, but it needs to be said); instead of dieting or obsessing over your weight, instead set reasonable health goals (for example, that might mean being able to climb a set of stairs without losing your breath). If it's going to take you a bit of work to achieve health goals, consult with your doctor to ensure that you're making progress in a healthy way (and if you need help with an eating plan, consult a qualified nutritionist rather than following that diet plan in a magazine). OK, my next point is...

Less judgment, more kindness - and by this I mean towards yourself and towards others. If we all stopped judging one another and ourselves, and if we all started being consciously kinder to one another and to ourselves, this world would be a very different place. One way you can do that is with my next point...

Be aware of how you speak - and again this is in terms of how you speak to others and to yourself. We have a lot of expressions baked into our language like, "You look great today!" or "Wow, you don't look your age!" and while I know most of us mean well when we say those things, they actually reinforce that our worth is determined by our physical appearance... which it's not. Instead, choose to focus on someone's personality rather than how they look; for example, if someone just came back from a holiday instead of saying, "You look well!" you could choose to say, "You seem really relaxed! Did you have a nice time?" - the focus in the second example becomes on the person, rather than their outward appearance (and that matters because what you look like on the outside doesn't necessarily show what you look like on the inside; you can be incredibly attractive physically but have an ugly personality... just watch reality television if you don't believe me!). I'm really conscious of the age thing (maybe because I'm turning 46 in July); the other week I just said to a friend that she looked great for her age (I didn't say it out of nowhere; she was talking about how she felt about the way she looked) but the thing is that, afterwards, I realised that I might have meant it as a compliment (which I did) but it wasn't particularly helpful, simply because it's one of those things that reduces a person's worth down to a physical attribute, and we're all so much more than that. So my point is to just take a moment to think before you speak and consider what type of message it is that you want to share with others (and with yourself). OK, next...

Remember what other people do and say is about them, not you - and this point applies to many different situations but there are two in particular that spring to mind: social media, and dating. Both situations can be absolutely brutal and the unfortunate fact is that there are some people who will say horrible, nasty things to others, or who will reduce someone down to a thumbs up or thumbs down. There's honestly no point giving it any second thought, because the fact is that someone who is willing to be horrible to other people is telling you everything you need to know about them: that's someone who is not worthy of your time or attention, so move on and leave them to their little world of spitefulness... you don't need to participate. And remember that opinions are like podcasts: it seems likes everyone's got one, because they're easier than ever before to put out into the world, but most of them are full of crap. Alright, I mentioned social media and so my next point is...

Curate your social media - because what you consume (physically, mentally and spiritually) shapes your reality, so choose not to expose yourself to messages that serve to reinforce negative stereotypes or harmful life choices. I mentioned the @i_weigh account on Instagram at the start of the episode and one of the things I love on there is that throughout the year, Jameela Jamil will post a reminder to stop following accounts that promote diet shakes and so-called 'miracle cures' for dramatic weight loss, and that's why I love that account so much (you all know by now how much I enjoy a nice blunt and direct message!). So the short version of this advice is: don't follow accounts that make you feel bad about yourself or that encourage you to do things that aren't healthy. And let me say that this point extends to pretty much everything you consume - news, magazines, TV shows, music, etc. - so just think about how you can make positive choices about what you give your attention to. OK, next...

If you do want to make changes, do it for you and not someone else - because you have to live your life for you, not for others. You get to decide what feels right for you, and I think the more you can connect with what you want and need then the more you can make choices that are in your own best interests. Speaking of choices, my next point is...

Make healthy choices - which just happens to be what I talked about last week in , so I'll keep this brief; know the difference between 'healthy' and 'unhealthy' and also find a healthy balance so that you can enjoy your life as well... remember: moderation in all things (and I covered moderation in ). One of the best choices you can make for yourself is my next point, which is...

Choose to treat yourself with respect - because if you don't then who will?! When you see your value and you make the effort to treat yourself respectfully (which means doing no harm to yourself, being kind to yourself, and giving more than you take from yourself) you are able to build a more positive relationship with yourself today and into the future; after all, you're going to be with yourself for the rest of your life, so you may as well get along! I talked about how to build greater self respect in , so check that out for more tips. OK, next...

Get support - and by that I mean either general support from a friend or family member or, if you're struggling with your body image, from an appropriate professional (like a counsellor or therapist). If you are experiencing serious issues then know that there are specialists who can support you and help you to better understand what is happening in order to find solutions that work for you... you are not alone and you do not have to go through challenges on your own. At the very least, talk to someone if you're having a tough time - because the more we talk about it, the easier it gets.
Summary and Close-Out
Because when it comes to body image and mental health, what it all boils down to is this: What you look like really does not determine your worth as a human being, and yet we spend so much time obsessing over our physical appearance thanks to the constant messages that are reinforced time and time again throughout the media and society in general. What matters most is that you like who you are, and if you're someone who does no harm, is kind, and you give more than you take, then you're someone who is pretty damn special, and don't ever let someone else make you feel less-than or unworthy simply because of a physical attribute that you have little or no control over. Beauty really is only skin deep, and it's what's inside that matters most, so choose to treat yourself and others in a way that prioritises personality over physicality.
The choice is yours, as it is with all things related to your wellbeing... so, what choice will YOU make today?
Each week I like to finish up by sharing a quote about the week's topic, and I encourage you to take a few moments to really reflect on it and consider what it means to you. This week's quote is by Confucius, and it is:

"Everything has its beauty but not everyone sees it."

Alright... that's nearly it for this week.

Next week I'll be talking about needs. We all have basic human needs, but how do you know what they are and, more importantly, whether they're being met or not? And how do you know the difference between a 'want' and a 'need' (and why does that matter)? Well, that's what I'm exploring in the next episode of the Let's Talk About Mental Health podcast. I'll be talking about what needs are (and what they are not), why understanding your needs matters, and how to manage your needs in a healthy way.

I hope you'll join me for that episode, which will be released on Sunday the 26th of June, 2022.

If this episode helped you then I'd love it if you left a five-star review on the platform you're listening to me on, or head over to my Instagram @ltamentalhealth and let me know. And if you'd like to support me and my work then I have a Patreon where I offer exclusive benefits for my supporters; you'll find the link in the episode description, plus it's linked on my website at letstalkaboutmentalhealth.com.au (where you can also sign up for my free newsletter, where I share a quick dose of mental health inspiration every Thursday).

And I also have a YouTube channel where I publish new videos every Wednesday... so, if you'd like even more content about looking after your mental health, join me over there (and that's linked in the episode description as well)!

And a quick reminder that pre-orders for my book are open now, ahead of the book's release on July 7 (2022); check the episode description for links.

Thank you very much for joining me today - look after yourself and make a conscious effort to share positivity and kindness in the world, because you get back what you put out. Take care and talk to you next time!

Jeremy 🙂
Let's Talk About Mental Health is proudly produced by Reconnaissance Media, helping you find gratitude and meaning. For more information visit reconnaissancemedia.com
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Let's Talk About Mental Health.
Simple ideas for better mental health.
The information provided in this episode is for general awareness on the topic and does not constitute advice. You should consult a doctor and/or a mental health professional if you are struggling with your mental health and wellbeing. You'll find additional information on the Resources page of this website.
Let's Talk About Mental Health. © 2022 Jeremy Godwin.

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Episode 136: This week I'm talking about body image and I'll be covering what body image is, why confronting body image issues matters, and how to build a healthier body image for yourself. So, let's talk! New episode out now on all major podcast services including Spotify, Apple Podcasts, Google Podcasts and more - click...

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Podcasts - Understanding Teen Minds - stem4

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Understanding Teen Minds stem4's mental health podcast, Understanding Teen Minds, aims to provide insight into the world of teenage mental health, looking at everything from signs and symptoms to early intervention. Drawing on the extensive knowledge and experience of stem4 founder, Consultant Clinical Psychologist Dr.

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A series of podcasts that are designed to support the parents of children who are struggling with their mental health.

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Where research transforms children's mental health podcast.

The series, Child in Mind, is presented by BBC Radio 4 presenter Claudia Hammond. In each 20-minute episode, she discusses an important issue in child and family mental health with an expert and a young person or parent.

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We've produced a series of expert podcasts to help parents understand and manage child and family mental health problems.

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Conquering exam stress: lessons from our bodies

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In this session we will learn: that everyone has different ways of coping with exam stress; that some coping strategies are more helpful than others
20 minutes
Create a safe and positive learning environment by agreeing ground rules for the session.

Key message

We are all different and find some events harder to cope with than others, but we can choose ways of dealing with things that can help us feel more positive about the events we are facing.
This session can be used as a starter for another lesson.
Activity

Scenario: Read out 'Two students are studying for an exam and both fear failure. Student A copes by working harder, asking for help and letting off steam by playing tennis with friends. Student B copes by avoiding work, denying that they are worried and letting off steam by drinking with friends'.

Ask the students to consider what the outcomes of these different coping strategies might be. Discuss in pairs or groups for five minutes. Feedback: Which method is likely to have the more positive outcome? Everyone experiences some kind of stress over exams. Stress can be good for us as it heightens our performance level, but too much is not good for our health, so it's important to look at how to manage stress.

Ask the students to think of how they are coping with the pressures of school work/exams. Complete coping planner. They can do this individually. Sometimes things we try don't work and that's ok, we need to find another way to achieve what we want and be able to cope with what is happening. Encourage students to share ideas and think about what to do if one way of managing exam stress does not work.

Look at the five areas of wellbeing and remind the students that the important thing to remember is balance, not just spending all of their time revising but doing a variety of different things. Ask them to consider if they are doing something in each of these areas to keep a balance in life. (You could set homework and ask them to do something in each area over the next week and to report back what they did and how it felt.)

Reflection

When might I choose coping strategies that are not helpful?

What other choices could I make?

Links and Learning Journeys

This session links to: Ups and downs of the day | My support network | Building resilience

It is also part of 2 suggested learning journeys

Learning journey: learning about me: What is emotional health? | Building resilience | Let it out | Being positive | Barriers to seeking help | Making assumptions (short) | Helping my friends
Make sure young people know what support is available and how to access this support.

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We are all different and find some events harder to cope with than others, but we can choose ways of dealing with things that can help us feel more positive about the events we are facing.

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Staying mentally healthy during exams | Resources

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Activities, resources and lesson plans for the classroom to support pupils in the lead up to exams and help them look after their wellbeing.