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Cycle of anxiety and behaviour change - tips for parents

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Cycle of anxiety and behaviour change - tips for parents

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Anxiety 101- 6. Cycle of Anxiety and Behavior Change

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First Response crisis line 24/7 - call NHS 111, select mental health option

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First Response crisis line 24/7 - call NHS 111, select mental health option

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Livewell Southwest's First Response Service is a 24/7 helpline providing advice, support and signposting for people experience mental health difficulties.

If you feel worried about your mental health or that of a loved one or a friend, you can call the helpline on 0800 923 9323.

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Livewell Southwest's First Response Service is a 24/7 helpline providing advice, support and signposting for people experience mental health difficulties. If you feel worried about your mental health or that of a loved one or a friend, you can call the helpline on 0800 923 9323.

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Stress Bucket Activity | Mental Health Resources

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The stress bucket activity can help young people identify what is causing them stress and what they can do to help reduce it.

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Fight Flight Freeze and the window of tolerance

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Fight Flight Freeze and the window of tolerance

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Although the video talks specifically about trauma, the ideas are just as relevant to children who are neurodivergent (have Autism, ADHD or any other brain that sees the world from a different perspective).

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WorryTree Mobile App — WorryTree (worry-tree.com)

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The Science Behind WorryTree

Cognitive Behavioural Therapy is a proven, evidence-based technique that helps you to change the way you feel by practicing new thoughts and taking different actions. It's very simple and very effective, and you can read more about this form of therapy here.

While WorryTree was developed by worriers, for worriers, we also have our Clinical Advisory Panel made up of qualified mental health professionals who ask questions and provide guidance, making sure that the techniques and tools that we're creating at WorryTree are the best ones for you.

We're also proud to have a testing community here at WorryTree, and if you'd like to get involved in testing new releases of WorryTree and making suggestions for new tools and techniques, sign up for our newsletter.

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Take control of your worries, one day at a time, with our free mobile app available on Google Play and App Store

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💥Ruby Finds a Worry | Ruby's Worry (Read Aloud books for children) | Emotions - YouTube

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💥Ruby Finds a Worry | Ruby's Worry (Read Aloud books for children) | Emotions

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Information for young people on mental health and wellbeing - Mind

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Home - Kooth

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Kooth is your online mental wellbeing community. Access free, safe and anonymous

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Anxiety in Youth - Anxiety Canada

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Anxiety is our body’s normal reaction to perceived danger or important events. Learn about anxiety in youth and some coping skills.

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Healthy Parent - Anxiety Canada

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Most parents are able to do this because it is a temporary situation and the parent knows once their child is well they can resume self-care. Anxiety is not a cold, it can exist for months to years. As a result, parents need to be able to balance caring for their anxious child with caring for themselves (and other members of the family). As the flight attendants always say, "Should the cabin lose pressure, oxygen masks will drop from the overhead area. Please place the mask over your own mouth and nose before assisting others."

Reduce Stress

Excessive stress from working long hours at a job or taking on too much and then returning to an anxious child and a tense household can quickly sap you of energy. When we are low in energy, we can become irritable and find it almost impossible to do the things we used to do with ease. Limiting what you do each day when you are in the midst of helping an anxious child, is critical to your wellbeing.

Take Care

Grabbing small amounts of time to care for yourself each day and each week can help balance the stress of raising an anxious child. Even small breaks can help, such as taking 5 minutes to talk to a friend, getting some fresh air, or having a cup or tea, can provide a small release. Consider doing part of an activity, if you cannot do it all. Going for a 30 minute walk, while not the same as an hour hike, counts for something.

Seek Support

Talking with friends, meeting with a counselor, or consulting with a secular member can provide tremendous support. Knowing there are others who can provide empathy or give you something to laugh about can often turn the day around. Consider joining an online forum. There are many terrific websites dedicated to anxiety that provide parent-to-parent connections, allowing you to talk to someone who really "gets" it.

Nourish the Body

Eating well and getting the daily nutrition you need can provide you with the essential energy to cope with the stress of parenting your anxious child. Avoid skipping meals and then crashing later, or devouring a bag of chips from the vending machine because you've gone 6 hours between meals. While you may not always have time to cook a complete meal or eat fresh fruits and vegetables, try to add healthy choices in one meal at a time. Take some time each weekend to shop for healthy foods that can be grabbed on the go in the week, such as yoghurts, pre-packaged veggies or nuts, or fruit shakes. And, if possible, consider asking family or friends to cook for you one evening a week as a way to help support you during a stressful time.

Get your Zzz's

Although sleep is often the first thing to go, remembering the importance of quality rest is key. Consider addressing your "to do" list or returning emails first thing in the morning rather than last thing at night. Often when these tasks get addressed at night it can take longer than we think, eating up precious hours we could otherwise be sleeping. Delegate tasks. Have the kids empty the dishwasher or make their lunch so you can grab that extra 30 minutes for bed. Finally, ensure your bedroom is conducive to sleep with minimal noise, light, or intrusions (e.g. kids! See Sleeping Alone, and Coping with Nightmares).

Have Fun

While it may seem inappropriate or even unkind to seek fun when your child is in an anxious crisis, it's not. You need to have a little bit of fun to recharge your batteries. Consider going out to the movies with friends, or getting a babysitter so you and your spouse can have a date. It's okay to say to your child, "I need to get out and have a little fun so I have lots more energy to help you." This is good modeling. You can even include your child in this excursion now and then. Why not suggest a trip to the mall for a makeover or dinner at your child's favourite restaurant just for fun once in a while. This can help you AND your child remember that anxiety is not the only thing going on.

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Parents need to be able to balance caring for their anxious child with caring for themselves. Learn here how you can do both!

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Self Care, Anxiety, Depression, Coping Strategies | On My Mind | Anna Freud Centre

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Parents Mental Health Support | Advice for Your Child | YoungMinds

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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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Supporting A Child With Anxiety | Tips & Advice | YoungMinds

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What is anxiety?

Anxiety is a feeling of worry, fear or unease. It is often experienced as a combination of thoughts, feelings and physical sensations in our body.

All children and young people feel worried sometimes. This is a normal, human reaction to things that feel stressful. For example, before an exam a young person may feel more worried than usual. But they will soon feel calmer after the stressful event has passed.

Anxiety becomes a problem when a child or young person feels stuck in it. When this happens, it can become an overwhelming experience. It can also affect their daily life and limit the things they feel able to do.

If your child or young person is struggling with anxiety, there are things you can do to help them. We've got advice to help you provide reassuring support, work on strategies together and find professional help if they need it.

What makes young people anxious?

A child or young person may be anxious for different reasons. Feeling a bit more worried sometimes is normal and there is not always a clear reason for this. But if your child is feeling unmanageable amounts of anxiety, this is often a sign that something in their life isn't quite right. They may need support to work out what the problem is.

This video by St Catherine's College is a useful way of understanding how stress and anxiety might build up in a person's life.

The following kinds of things can make some children and young people feel anxious:

finding school difficult or experiencing school anxiety

being around someone else who is very anxious, such as a parent

going through a significant change, such as moving house, parents separating or changing school

the death or illness of a close family member or friend

having lots of responsibility, for example caring for other people in their family

experiencing family stress around things like housing, money and debt

going through experiences in which they do not feel safe, such as being bullied, witnessing or experiencing abuse, or experiencing discrimination such as racism, homophobia or transphobia

not getting the right support or having their needs recognised if they have a neurodiverse condition such as autism or ADHD

Signs of anxiety in children and young people

Anxiety often affects our body, thoughts, feelings and behaviour. A child or young person who is struggling with anxiety may also behave differently or start using coping mechanisms to try to manage or avoid the anxiety. Below are some of the signs to look out for in children and young people.

Young people share their experience of anxiety.

How to help your child or young person when they feel panicky

In a very anxious moment, your child or young person may feel frightened or worried about having a panic attack. If this happens, focus on helping them to calm down and feel safe. The strategies below can help.

Breathe slowly and deeply together

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A hand with five fingers spread. A pointed finger shows instructions for moving around each finger with the words 'Breathe in' as you move upwards, and 'Breathe out' as you move downwards.

Together, hold your hands out in front of you. Trace the outline of each of your fingers slowly with your other hand. Breathe in as you go up each finger, and out as you come down. Move and breathe as slowly as feels comfortable. Over time, encourage your child or young person to breathe out for one or two counts longer than they breathe in. This can help their body to relax.

If you would like to have a copy of this technique with you, you can download and print our resource.

Try using all five senses together

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A picture of eyes, an ear, a hand, a nose and a mouth. Text reads next to each one: "5 things you can see. 4 things you can hear. 3 things you can touch. 2 things you can smell. 1 thing you can taste."

Connecting with what we can see, touch, hear, smell and taste is sometimes called 'grounding'. Doing grounding techniques can make us feel more present and bring us back into our body. This can reduce the intensity of our anxiety. Think together about what they can see, touch, hear, smell and taste.

For example, they might notice: five different colours; four soft things in the room; three sounds like cars going past the window or the noise of the washing machine; two things they can smell, like a scented candle or a piece of fruit; and one thing they find soothing to eat.

If you would like to have a copy of this technique with you, you can download and print our resource.

Remember, you don't need to do all of these things each time. Everyone is different, and it's about figuring out which of these strategies suits them best.

After they have calmed down, it can help to remind them that the panicky feeling did not last forever. They were able to do things that helped and the feeling stopped.

How to help your child or young person manage their anxiety

As well as managing panicky moments, your child or young person can also learn how to deal with their anxiety over the longer-term.

Many of these strategies are about helping them to understand how their anxiety works and what helps them. The more confident they feel about this, the more they will believe in their ability to cope. This can make anxiety feel more manageable.

As you think about strategies you might try, always remind yourself you're doing your best. It's natural to feel a bit overwhelmed sometimes. But remember, you do not need to try five different things at once. Have a look through these suggestions and pick one or two things you think might help.

There are some daily activities that are really important for our mental health. These are:

physical exercise, or some movement

sleeping well

eating healthily

drinking water

connecting and spending quality time with loved ones

They might sound simple, but they can have a big effect on our mood. Regular exercise can be particularly important because it can help to reduce feelings of anxiety in the body. It doesn't have to be much - walking or gentle yoga can help.

If you have a teenager or young adult, reducing alcohol and caffeinated drinks such as coffee can help. This is because they can trigger the physical symptoms of anxiety.

Some children and young people will need support from a mental health professional. They may benefit from a specific diagnosis or a treatment such as talking therapy. You can find more information about this below.

Young people tell us it also helps to...

think about something you're looking forward to

imagine your thoughts leaving your brain and floating off into the sky

keep yourself occupied

have time out

reflect on how you're feeling

talk to other people you trust

remind yourself you're not alone - odds are someone in your friendship circle has anxiety or depression too

Finding professional help

You might also find helpful...

Useful helplines and websites

While we take care to ensure that the organisations we signpost to provide high quality information and advice, we cannot take responsibility for any specific pieces of advice they may offer. We encourage parents and carers to always explore the website of a linked service or organisation to understand who they are and what support they offer before engaging with them.

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 your child is in crisis right now and you 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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Supporting A Child With Anxiety | Tips and Advice

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If your child or teenager is struggling with anxiety, we've got information about signs and treatment, and practical strategies you can do together.

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Breathing Technique #2: Hand Breathing - YouTube

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10 Minute Mindfulness Meditation for Teens - YouTube

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10 Minute Mindfulness Meditation for Teens

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Mindfulness: Observing A Train of Thoughts - YouTube

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Mindfulness: Observing A Train of Thoughts

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3 Minutes Body Scan Meditation - Mindfulness For Kids And Adults - YouTube

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3 Minutes Body Scan Meditation - Mindfulness For Kids And Adults

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A toolbox of games and strategies that can be helpful when feeling anxious, as well as info, advice and a helpline.

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A toolbox of games and strategies that can be helpful when feeling anxious, as well as info, advice and a helpline.

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What is anxiety?

Anxiety is when you feel scared, worried or panicked about something. It's a normal, human feeling and your body's natural response to stress or danger. Anyone can experience anxiety, regardless of age, gender, race, culture or faith.

We all feel anxious from time to time. Day-to-day things like friendship, money, exams or work can cause anxiety. Or certain situations, such as travelling home at night, starting a new school or giving a presentation. But the feeling usually passes once we feel safe or solve the problem we had. Generally the worries stop and we're able to carry on with our lives.

As humans evolved, our brains developed an inbuilt alarm system. It warns us when something isn't right and we need to keep ourselves safe. This alarm triggers what is known as the 'fight or flight' response - this is when your body prepares to either run away, fight, or freeze.

Think about what happens in your body when you feel anxious. You might feel a churning feeling in your stomach, dizzy or light-headed or hot and sweaty. These symptoms are all part of the fight or flight response.

This can make us feel like we're in physical danger, but it's important to remember that feeling this way doesn't necessarily mean you are in danger.

What happens to our body in fight-or-flight mode?

When our brains are in fight-or-flight mode, our thinking brain - the part that helps you think clearly, learn and solve problems - switches off. This makes it hard to stay calm and control your emotions and behaviour. We evolved to have this response to help us react to dangerous situations our ancestors faced, like being chased by a predator.

But in modern life, we don't tend to face dangers like this anymore. Instead, our anxiety can be triggered by more complicated situations or feelings where it might not help us to run away, fight or freeze. Yet we still experience the fight-or-flight response.

There are things you can do to help when you feel this way. You can use activities that soothe or distract you and bring your attention back to your body and senses. This calms the fight-or-flight response and switches the thinking brain back on so you can start to feel better.

When does anxiety become a problem?

Anxiety becomes a problem when it is more long term and you feel stuck in your worries or fears. They may last for a long time, even after a stressful situation has passed. You might feel upset and overwhelmed, as if your worries are too big to manage. Or they may stop you from doing everyday things.

When anxiety becomes a problem, it is sometimes called an anxiety disorder. There are different types of anxiety disorders and they can affect your life in different ways. Speaking to your GP, or someone else you trust, can help you find out what the problem is and how you can take care of yourself.

For more advice on reaching out for help, take a look at our guide.

Young people have told us that their anxiety has sometimes been dismissed as perfectionism or the normal ups and downs of being a teenager. But if it's impacting your life, it's important to get the help you need. Remember, however you're feeling is valid, even if you're not sure why you feel the way you do.

Anxiety can feel lonely and impact your self-esteem, but you are not alone. Things can improve and get better. Our section on looking after yourself if you have anxiety has lots of information to help you find what works for you.

We asked young people what it's like to live with anxiety. Here's what they said:

Just remember that if you're struggling with anxiety or panic attacks, you are not alone.

What causes anxiety?

There are lots of things that can cause anxiety. It could be how you feel in specific situations, however big or small, or life events that are out of your control. It might be because of something that happened in the past, worries about the future or things that you know could happen.

We all experience stressful situations in different ways. What makes you feel anxious might not make someone else feel anxious at all. That doesn't make your feelings wrong. We all have different things that we find difficult and that's okay.

Sometimes it's really clear what's making us anxious, but sometimes it's not. You might feel like your anxiety comes out of nowhere and this can be upsetting and confusing. But how you feel is valid. There's no right or wrong thing to feel anxious about.

Some common things that can cause anxiety include:

Discrimination and anxiety

Experiencing discrimination against your identity can also be a big source of anxiety. This could be because of your race, religion, abilities, sexuality, gender identity or something else. You might experience abuse, injustice or be scared to be yourself. Discrimination is never okay, and you deserve to feel proud of who you are.

We know that if you're experiencing discrimination, talking to someone you trust can really help. But it can help to talk to someone who understands you and your background. See the bottom of this page for a list of organisations that work with specific groups of young people to offer tailored support.

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Illustration by @fiorenza_art. A sitting fox has a thinking bubble with a heart inside and text on their tail reads, 'at this very moment, someone somewhere feels the same way you do. And that makes me feel a bit less alone.'

Real stories from young people about what caused their anxiety

Symptoms and signs of anxiety

Anxiety looks and feels different for everyone. We might notice anxiety in:

stomach problems, such as pains, feeling sick or diarrhoea

heart beating really fast

fast, shallow breathing

feeling light-headed, dizzy or faint

grinding your teeth

shaking or trembling

sweating more than usual

nervous, on edge and unable to relax

overwhelmed

like something bad is going to happen

out of control

tired and grumpy

needing reassurance or worrying you've upset someone

self-conscious

Anxiety is a healthy human emotion that we all feel sometimes. That means most of us will have felt some of these feelings at some point. So if some of these symptoms feel familiar, that doesn't mean you have a problem.

But if any of them are affecting your everyday life or causing you distress, it's a good idea to tell someone you trust or speak to your GP. We have lots of advice and information in our guide on how to talk to your GP.

These physical symptoms can be so frustrating and a huge discomfort. And when we don't know how common they are, it can leave us feeling all alone.

Types of anxiety disorders

Understanding different types of anxiety disorders can help you understand your own experience better and explain it to people you trust. As there are many ways to experience anxiety, you might recognise your experience in more than one anxiety disorder, or you might not recognise your experience here at all. That doesn't mean that your experience isn't valid.

The important thing is that you speak to your GP if you are struggling with anxiety, however that looks. They can help you find the support that's right for you, whatever you're going through.

If you have GAD you might find it difficult to control your worries. You can feel symptoms of anxiety often or all the time. This might be completely out of the blue or triggered by a range of situations. This can include situations where you might not expect to feel anxious.

Symptoms of GAD can include:

feeling restless, irritable or on edge

being unable to control worries

having difficulty concentrating

getting tired easily

sleep problems

pain such as headaches, muscle aches and stomach aches

It's normal to experiences nerves, worry or stress when you're studying. Especially when you have exams or assignments coming up. But if your anxiety feels too overwhelming and you're finding it hard to cope, it's time to reach out for help. Speaking to someone you trust is the first step towards getting support. This could be someone at school or university, your GP or someone close to you.

Our bloggers share their experiences of anxiety

Treating anxiety disorders

Illustration by Emily @21andsensory. Black text in the centre of a white background reads, 'believe in yourself and magic will happen.'

Feeling constant anxiety can be a sign that something isn't right, and you may need some help figuring out what that is. Your GP can suggest different types of treatment that can help if they think you're suffering from anxiety. They can also offer regular check-ups to see how you're doing.

There are a few different ways of treating anxiety disorders. Your treatment will depend on your age and the cause of your anxiety. You might try one, or end up using a combination of treatment options. The important thing is to find what works best for you.

Take a look below at the different types of treatment you may be offered.

Talking therapy can help you get to the root of what is causing your anxiety. One of the most common types of talking therapy used to treat anxiety is cognitive behavioural therapy (CBT). With CBT, you work with a therapist who helps you understand your thoughts and feelings. They then help you explore ways to change how they affect you. You also learn practical techniques to help you relax and cope better in everyday life.

Have a look at our counselling and therapy guide to find out more about different types of talking therapies and what happens in a therapy session.

Applied relaxation can help you manage the physical symptoms of anxiety. The focus is to learn how to relax your muscles in a particular way. You can then use this technique when you're in situations that usually cause anxiety.

Take a look at Eve's blog on how Progressive Muscle Relaxation helps her when she feels anxious or panicked.

If anxiety is stopping you from going to the doctor

It can be difficult if making appointments and going to the doctor gives you anxiety. If your anxiety is stopping you from getting treatment, let your GP know. They will be able to make arrangements to help.

For example, they could arrange phone calls or home visits. You could take someone with you to appointments or ask someone to call the GP for you. It's okay to tell your GP if you are struggling and need to make adjustments.

You may have heard that waiting times for mental health support can be quite long. The reality is that this will vary on the type of support that your GP thinks you need and where you are in the country. The waiting times vary in different areas. If you would like to know more about this, it's okay to ask your GP when they refer you. They may not know exactly, but they might be able to give you a rough timeframe.

This can feel really frustrating. But it's important to remember that how you're feeling is valid, however long you have to wait for support. Also, there are lots of things you can do to help yourself while you're waiting. Take a look at some tips that young people have told us helped them.

I noticed behaviours, mindsets and thought patterns that were having a negative effect on my mental health, and I still use the techniques I learnt in CBT to cope with these.

To this day, I still use these methods if I feel a wave of anxiety coming on, and they have truly helped me become stronger and more able to cope with difficulties in life.

Ways to look after yourself if you have anxiety

If you're struggling with anxiety, there are things you can do and support available to help you feel better. Different techniques will work for different people, and there might be one or two activities that you know you can use at different times.

For example, breathing and mindfulness. This could help you feel calm before doing something that you know makes you anxious. But this might not help in an anxious moment. Instead, you might move or stretch your body, play a game, or focus your attention on your senses and what's around you.

Below are some coping technique ideas that you can try.

Self-help techniques for anxiety aren't a replacement for getting help or a way for you to fix anxiety on your own. They are ways of looking after your mental health, like we would our physical health. Take a look at some ideas below.

Keeping a diary of your thoughts, worries and about times when you feel anxious can help you recognise signs or patterns in your anxiety. This empowers you to know when you need to ask for help or do something to help yourself.

Playing games with your friends or on your own is a great way to take time out from daily life. This could be sports, jigsaws, card games or video games. There are also lots of apps to help us relax and feel calmer, such as puzzles, classic arcade games or playing with patterns and colours.

Express yourself in creative ways. This could be anything from drawing and painting to photography or baking. Keeping ourselves busy and making something can help us manage our worries and feel present.

Relax by listening to a playlist of songs or a podcast that you find soothing. Or rewatch your favourite TV show or movie that feels familiar to you.

How to make a self-soothe box

Our Activists explain what a self-soothe box is, how it can help you when you're feeling anxious or panicky, and what they have in theirs. Have a look at Eve's blog for more ideas on what you could put in your self-soothe box.

What is a self-soothe box?

In its simplest form, self-care is just the little things we do to look after our mental health. Alongside relaxing activities, self-care can also be showing ourselves compassion, setting boundaries or not comparing ourselves to others. Self-care will look different for everyone.

Take a look at our guides for more advice on finding out what self-care means for you.

Our bloggers share their coping techniques for anxiety

How to support a friend with anxiety

It can be difficult to know what to do if your friend or someone close to you is struggling with anxiety. It's normal to feel worried, confused or scared of saying or doing the wrong thing. But remember that it's not your responsibility to fix anything. Sometimes just listening to how they're feeling can be a really big help.

If a friend opens up to you about struggling with anxiety, here are some things you can do to support them.

It's important to remember to look after your own mental health too and only support them in ways that feel manageable for you. It's not all on you to support your friend with anxiety. For more information and advice, have a look at our guide on supporting a friend with their mental health.

We never really spoke of my troubles explicitly; he just knew that I was struggling and was always on hand to suggest fun activities and encourage me to do them with him.

Where to get help

If anxiety is taking over, you are not alone. Here are some services that can help you get through this.

This page was reviewed in June 2023. It was co-created by young people with lived experience of anxiety. We will next review the page in 2026. YoungMinds is a proud member of PIF TICK - the UK's quality mark for trusted health information.

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Anxiety and Anxiety Disorders | Signs and symptoms

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Anxiety is a feeling of fear or panic that many young people experience. Find out about the causes and symptoms of anxiety and where to get help.

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Guided Meditation for Anxiety and Stress Relief | Meditation for Kids

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Guided Meditation for Anxiety and Stress Relief | Meditation for Kids

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Guided Meditation for Anxiety and Stress Relief | Meditation for Kids

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GETSELFHELP.co.uk
The CBT therapy and self help resources website. Self help guides, worksheets, videos and downloads.

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Cartoons about social anxiety, health anxiety, separation anxiety and more

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Cartoons about social anxiety, health anxiety, separation anxiety and more

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Caretoons - Anxiety Canada

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One is an alien. The other is a piece of pizza. What do they have in common? Anxiety.

Our entertaining new cartoons help pre-teens and teens recognize and face anxiety in their lives. With humour and heart, Galaxy Brain and Time Travelling Pizza address social anxiety, health anxiety, contamination OCD, separation anxiety, and more.

Our Caretoons normalize anxiety in an entertaining way. Scroll down to watch all the episodes!

Parents, educators, and healthcare professionals can use our cartoon series to start a dialogue with youths about their mental health. The animated shorts help children and teens understand anxiety and provide coping tools. Read more about using these animated series with youth in our helpful article here.

Questions you can ask youth after watching Caretoons include:

Do you sometimes experience worry, sadness, or anxiety?

Does anxiety ever stop you from doing the things you want to do?

Do you worry about being separated from the people you love?

Who is someone you trust that you could talk to about your feelings?

WATCH AND SHARE
Even aliens get anxious.
Meet Drexal the Alien. Even though he lives on a moonbase in a galaxy far away, he experiences anxiety just like we do. Luckily, Drexal's computer sidekick is there to help him with his feelings.
He's a regular teen. Except he's a slice of pizza, who travels through time.
Chris Crust the slice of pizza loves skateboarding and hanging out with friends, but sometimes his anxiety gets the best of him. That's when he leans on himself (from the future!) to get him through his anxiety.

WATCH ALL THE EPISODES!
Galaxy Brain | Episode 1 | Social Anxiety
Drexal is an alien living on a remote moon base, which means he has to connect with his friends and peers online-just like so many of us Earthlings are doing now! It can be tough to connect to other people, especially when you feel anxious in social situations.

Read more about this episode with helpful sample questions and resources.

Use this Caretoons episode to talk to kids and youth with our helpful article for parents, teachers, and health care providers.
Galaxy Brain | Episode 2 | Health Anxiety
Drexal spends so much time worrying about being sick that he can't even enjoy his new hoverbike, something he was really looking forward to trying out! His health anxiety starts to take over, until his friendly and helpful computer steps in. He helps Drexal realize that getting sick is a normal part of life for everyone - even computers!

Read more about this episode with helpful sample questions and resources.

Use this Caretoons episode to talk to kids and youth with our helpful article for parents, teachers, and health care providers.

Quick Tips + Coping Ideas

Take a look as Drexal the Alien and Chris Crust review their past anxieties and come up with helpful ways to deal with them for the future!
Galaxy Brain | Episode 6 | Passenger Log Review
Drexal's computer sidekick tells him it's time to review his passenger log and reflect on his time away from home. The computer's review shows Drexal that he's experienced many anxious thoughts while on his mission, but his computer sidekick has helped him express his thoughts, feelings, and fears.

Read more about this episode with helpful sample questions and resources.
Time Travelling Pizza | Episode 6 | A Peek Behind the Pizza
In this episode, Chris Crust gives us an exclusive look behind the scenes in "A Peek Behind the Pizza." He reflects on times when trying to change how he thinks and recognize unhelpful thoughts has helped him cope with anxiety throughout his journey.

Read more about this episode with helpful sample questions and resources.
Galaxy Brain | Episode 7 | Health Scan
Drexal's computer sidekick has created a health scan so that Drexal can check in with himself and see if he's feeling like he's in Green Mode (feeling relaxed and able to manage anxiety), Yellow Mode (feeling anxious or worried but still able to manage it), or Red mode (feeling very anxious and unable to focus on anything else).

Read more about this episode with helpful sample questions and resources.

Caretoons, the animated series, was created with the support of British Columbia's Ministry of Mental Health and Addictions, by Point Blank Creative and Anxiety Canada. Acclaimed comedian and author Charlie Demers voices Drexal and Chris Crust.

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Caretoons is a new cartoon series that helps preteens and teens recognize anxiety and encourages them to seek support. Drexal the alien...

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Fight Flight Freeze – Anxiety Explained For Teens - YouTube

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Fight Flight Freeze – Anxiety Explained For Teens

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This Padlet was made by the Psychological Health and Wellbeing Team at Plymouth Hospitals NHS Trust.
To contact your therapist, please see the numbers below. Please note- We are NOT  a crisis team. If you need immediate/ out of hours support please see the 24/7 support at the top of the Padlet.
CDC patients: 01752 435233

L12 patients: 01752 432553

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Build Your Happy Place | Childline

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Call us free on 0800 1111

Childline is a service provided by NSPCC Weston House, 42 Curtain Road, London EC2A 3NH. Registered charity numbers 216401 and SC037717

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Info and advice Menu. Press ALT and ENTER to access submenu.

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Guided Square Breathing Exercise in 2 minutes - YouTube

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Guided Square Breathing Exercise in 2 minutes

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Childline | Childline

Plymouth CAMHS Crisis line- 0800 923 9323 (24/7)

Free, 24/7 mental health text support in the UK | Shout 85258 (giveusashout.org)

Please call 999 if you feel yourself or someone is in immediate danger.

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Get more support

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

Support from charities for young people

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

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

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

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

Support from the NHS

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

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

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

Support for different groups

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

Support for learnig disabilities and autism

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

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

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If you're worried about a child or need advice and support for coping with anything affecting your child's mental health or wellbeing, there are different ways to seek help.

Online sources of support

Lots of general advice and support can be found online.

For more general advice, see our information on mental health and wellbeing, which includes advice about:

YoungMinds

YoungMinds offers free confidential online and telephone support to anyone worried about the emotional and mental wellbeing of a child or young person up to the age of 25.

call the free parents' helpine on 0808 802 5544 from 9.30am to 4pm, Monday to Friday

email parents@youngminds.org.uk and YoungMinds will respond to your query within 3 working days

The charity also has information for parents and carers about mental health.

MindEd for families

MindEd for families is a branch of MindEd, intended to support parents and those caring for children and young people.

MindEd is an online e-portal offering free, simple advice about children and young people's mental health for all adults.

Although MindEd is aimed at professionals, parents and carers may also find the information helpful.

Royal College of Psychiatrists

You can also find out more by exploring the Royal College of Psychiatrists' leaflets for parents and young people.

These include mental health information tailored for young people, parents, teachers and carers.

When to seek professional help

There's a difference between feeling a bit low from time to time and a serious emotional health problem.

If your child is feeling unhappy and low for a prolonged period of time, or if you have any other serious concerns about your child or young person, it's time to seek more professional help.

Any professional working with children and young people should know what to do. You may find it helpful to speak to:

your GP

someone you trust at school or college - for example, a teacher, pastoral lead, school nurse or special educational needs co-ordinator (SENCO)

health visitors

children's centres

For example, if you approach a teacher about your concerns or to see if they've noticed anything, they might speak to different staff working in the school. For example, a school counsellor, a support worker or, in many areas, a mental health support team for schools and colleges.

If the problem is more complex, the professional you initially approached may suggest getting help from colleagues with more specialist training.

A GP might refer a parent of a child with behaviour problems to a local parenting programme, or a young person who's depressed might be referred to specialist children and young people's mental health services (CYPMHS).

You should contact your local support services immediately if you're aware of a child or young person at serious risk of harm.

How do I get help from specialist CYPMHS?

Getting help from a specialist CYPMHS is different depending on where you live. Waiting times can vary too.

Most CYPMHS have their own website, which will have information about access, referrals and more, including phone numbers, so you can get in touch directly for detailed advice.

You can also look at your local integrated care board (ICB) website and search for children and young people's mental health.

If you or your child is being supported by social services or the youth offending team, your key worker will be able to refer your child for an appointment with someone in specialist CYPMHS.

There are many services to go to for help without having to ask for a referral, including crisis helplines that anyone can call.

Read about where to get urgent help for mental health.

Read about voluntary community-based youth information services - which often have drop-in sessions for advice and professional help.

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Children and young people's mental health services (CYPMHS) information for parents and carers

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If you're worried about a child or need advice and support for coping with anything affecting your child's mental health or wellbeing, there are different ways to seek help. Lots of general advice and support can be found online.

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Virginia Ironside | The Huge Bag of Worries

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Deep breathing has been proven to help reduce feelings of anxiety and stress

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CBT (Cognitive Behaviour Therapy) and Guided Self help resources are the first treatments recommended for anxiety in children and young people.

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1 in 6 young people, aged from 5-16years old, experienced a mental health presentation in 2021 (Young Minds, 2021)

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Click here to find lots of other useful services and resources in Plymouth and surrounding areas! (A new tab will open)

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The 5-4-3-2-1 Method: A Grounding Exercise to Manage Anxiety

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If you are feeling anxious, here's some things you can try...

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If you are feeling anxious, here's some things you can try...

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When a situation makes you feel worried, it is very normal to want to avoid doing that task or being in the situation that is causing you to feel nervous, as this can temporarily relieve the feelings of anxiety.

However, it has been proved that when we avoid tasks which cause us to feel anxious. It can make the feelings of anxiety worse the next time we are faced with the same situation. As we haven't shown our brains that the situation isnt as scary as we think.

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Let’s talk about anxiety animation - YouTube

Have you ever heard of the Fight, Flight or Freeze response (FFF)?
Our bodies can also help us to identify when we might be feeling anxious. Some people experience bodily sensations when they feel worried such as

Butterflies or a funny feeling in their stomach

Feeling sick

Fast heart beat

Tight chest

Being sick

Feeling hot or cold

Headaches

Feeling shaky

Some people experiencing anxiety might think

'I need to get out of here'

'I don't want to be here'

'Everyone's staring at me'

'What if... (something bad happens)

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You may hear Anxiety being described as feeling worried, nervous, scared, anxious or panicked.

Different people can feel anxious/worried about different things including:

Going to new places/ Meeting new people

Being in busy places

Going to school

Making mistakes/ doing things wrong

Becoming poorly or someone else becoming poorly.

It is normal to feel worried from time to time, however if you feel your worries/ anxiety are beginning to affect your day to day life, it may be time to seek some support.

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Getting a good night sleep can help to reduce feelings of anxiety.

Click on the image above for some tips for a good night sleep!

How to Calm Your Worries and Sleep Better: A Scientist's Tips for Falling Asleep More Quickly - YouTube

Challenge: Is there anything you can change to improve your sleep?

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Your food can affect your mood!
By eating a balanced diet, it can help to :

improve your mood

give you more energy

help you think more clearly.

Challenge: Can you think of five different types of fruit and vegetables that you like?

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How to manage your mood with food | 8 tips

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Spending time outdoors can help to improve your mood and help you to feel more relaxed (Mind,2021).

Challenge: Can you spend some time outdoors doing something you enjoy? What could you do? Where could you go? How do you feel after?