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Part of the United Kingdom’s counter-terrorism strategy

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Prioritising happiness and kindness influences how we approach everything - including our personal lives, families, communities, schools and workplaces. It also shapes our views on public policy and helps us to consider the wellbeing of future generations too.
We have no religious, political or commercial affiliations and welcome people of all faiths (or none) and all parts of society. Our members make a simple pledge: to create more happiness and less unhappiness in the world.

Our patron is The Dalai Lama.

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Action for Happiness is a charity that promotes a happier and more caring society. We promote how to be happy, kindness, connection & wellbeing

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Court of Appeal judgment

The Court of Appeal ruled on 8 March 2019 that one paragraph contained within the Prevent duty guidance for higher education institutions in England and Wales (paragraph 11) was unlawful. The same, or a very similar, paragraph is also contained in the Prevent duty guidance for further education institutions in England and Wales (paragraph 8), the Prevent duty guidance for higher education institutions in Scotland (paragraph 11), and the Prevent duty guidance for further education institutions in Scotland (paragraph 8).

This judgment only affects that one paragraph in each of those documents and the rest of those documents, and the other Prevent duty guidance documents, should continue to be read as before. Higher and further education institutions affected by the Prevent duty should refer to the court's judgment, in particular paragraphs 158 to 177. The government is considering the ruling and will announce its next steps in due course.

Current guidance

The Counter-Terrorism and Security Act 2015 contains a duty on specified authorities to have due regard to the need to prevent people from being drawn into terrorism. This is also know as the Prevent duty.

In March 2015, Parliament approved guidance issued under section 29 of the act about how specified authorities are to comply with the Prevent duty. Specified authorities must have regard to this guidance when complying with the Prevent duty.

Two versions of the guidance were approved: one for specified authorities in England and Wales, and one for specified authorities in Scotland. These 2 documents were revised in July 2015, removing the chapters on further and higher education institutions. This is because 4 new pieces of stand-alone, sector-specific guidance for these institutions were issued (see below). The 2 revised Prevent duty guidance documents are the first 2 on this page.

Higher and further education prevent duty guidance

The remaining 4 documents, issued on 16 July 2015 under section 29 of the act, have been issued to provide guidance to higher and further education institutions subject to the duty. Following Parliament's approval of the guidance documents, they came into effect on 18 September 2015.

Commencement

The duty commenced on 1 July 2015 for authorities specified in schedule 6 to the act, save in respect of specified authorities in the further and higher education sectors. The duty commenced for the latter authorities on 18 September 2015.

Training

To assist implementation of the duty in section 26 of the Counter-Terrorism and Security Act 2015, a Prevent e-learning training package is now available. This is introductory training. It provides a foundation on which to develop further knowledge around the risks of radicalisation and the roles involved in supporting those at risk.

Institutions covered by the Prevent Duty may wish to consider further training resources available within the Prevent training catalogue to support their implementation of the Prevent Duty.

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The Court of Appeal ruled on 8 March 2019 that one paragraph contained within the Prevent duty guidance for higher education institutions in England and Wales (paragraph 11) was unlawful.

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Contact your tutor or partner first, if you are worried about anything.

Call: Adult Community Learning on 01823 356005 and ask to speak to a member of the Safeguarding and Compliance Team.

https://www.stepupsomerset.org.uk/safeguarding/

Click here to access the safeguarding notification form.

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Safeguarding – Somerset Employment and Skills

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The Five Ways to Wellbeing - boosting mental wellbeing

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The Five Ways to Wellbeing - boosting mental wellbeing

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The Five Ways to Wellbeing - boosting mental wellbeing

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The Somerset Emotional Wellbeing (SEW) podcast is a free HSJ Award 2020 shortlisted show hosted by Dr. Andrew Tresidder and Dr. Peter Bagshaw.

There are 79 free episodes now with just over 25k global listens

Each weekly episode features a different topic related to mental and emotional wellbeing and the doctors are frequently joined by special expert guests.

This free library of on-demand resources is aimed at the health and care staff and people of Somerset and beyond; the advice and guidance provided should apply to anybody who needs it, whenever they need it.

You can listen to the SEW podcast free now on Spotify, Apple Podcasts, Google Podcasts, Amazon Podcasts & more (or through your non-Internet Explorer browser at the link below); just search for Somerset Emotional Wellbeing online or wherever you get your podcasts to listen now for free.

Please like and subscribe for free, new weekly episodes the moment that they're released!

https://somersetemotionalwellbeing.castos.com/

We have listeners from all over the world and would love to hear from you! You can find all episodes HERE

Email us at [email protected] with ideas for topics, guest suggestions or just to say hello :)

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The Somerset Emotional Wellbeing Podcast

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The Somerset Emotional Wellbeing (SEW) podcast is a free HSJ Award 2020 shortlisted show hosted by Dr. Andrew Tresidder and Dr. Peter Bagshaw. There are 79 free episodes

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Supporting your physical health and wellbeing

Looking after your physical health is key to supporting your overall health and wellbeing, including your mental health. As such, we are pleased to be working with the following organisations to offer physical health and wellbeing support to our NHS people.

Invictus Games Foundation partnership with NHS England and NHS Improvement
Sign up to the 5k challenge here. When we spend most of our working life taking care of others, we often need that reminder to take care of ourselves. So, whether it's a run, walk or wheel, it's 5k, our way.
The Invictus Games Foundation has collaborated with the NHS to provide guidance on how to support the physical, mental, and social wellbeing of the NHS staff during and following the Covid-19 pandemic, based on advice and lessons learned in recovery by the wider Invictus Community. This partnership includes the launch of a series of podcasts that reflect on a variety of themes and a "5K our way" challenge, designed to help inspire and support our NHS people to step away from work and take time for themselves.
Podcasts
The podcasts are released weekly, covering topics related to supporting recovery, from reconnecting with family to the importance of peer to peer networks there's something for everyone. This partnership aims to help support our NHS people with lessons learnt from Invictus on the importance of looking after your physical, mental and social wellbeing. Listen in to the podcasts here.

5k Our Way

We know it has been a tough year for everyone, but the best time to focus on your own physical and mental wellbeing is always now.

Alongside the release of the fourth Invictus podcast with a theme on "sport recovery", we want to encourage our NHS people to get out and get moving and take part in a two month "5k our way" programme, with a virtual 5k challenge being held in May 2021. In the fourth podcast, David Wiseman talks about the role of sport in recovery, bringing to life how sport can not only restore a sense of individual purpose but also encourage a sense of community.

You can take part virtually as part of the wider NHS family, in local regional teams, in your directorates, in your teams, with your family, pets or support bubbles. We want to encourage everyone to sign up, regardless of your physical fitness or ability, feel the benefits of movement and complete 5k, our way.

Download the couch to 5k app here and start getting your steps in around your home, dance to your favourite music, however you want to do it. It's 5k, our way.

The Duke of Sussex, Patron of the Invictus Games Foundation, said, "For a year now, NHS workers have been engaged in a new kind of battle. They have consistently set-aside their own physical and emotional health in the service of others. This service and sacrifice resonates deeply with so many in the Armed Forces community. With this ongoing project, we know that the NHS and Invictus communities will learn from each other, support each other, and lead conversations that everyone can draw from. It is from these shared experiences I hope people can find strength, compassion, and understanding, and the inspiration they need for their own recovery and resilience."

Prerana Issar, Chief People Officer for NHS England and NHS Improvement said: "This partnership offers practical support to further complement the already extensive help available for our hard-working staff from the mental health hotline exclusively for NHS workers, through to access to health and wellbeing apps which thousands of staff have already benefitted from."

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Looking after your physical health is key to supporting your overall health and wellbeing, including your mental health. As such, we are pleased to be working with the following organisations to offer physical health and wellbeing support to our NHS people. Sign up to the 5k challenge here.

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As a health and care professional, looking after your physical well-being should be a top priority.

We've all heard the expression 'Healthy Body, Healthy Mind' and today we have a growing body of knowledge which evidences exactly why this is true.

Physical activity generates biochemicals that can have a big impact on how you feel and think. Likewise, how you feel and think in turn impacts your physical well-being.

This section provides information to help you to optimise four key dimensions of your physical health and well-being:

Physical Activity

Healthy eating

Sleep

Physical Relaxation.

Physical activity plays a large role in enhancing our psychological well-being and mental health. The World Health Organization defines it as 'any bodily movement produced by skeletal muscles that requires energy expenditure'.

How much physical activity do I need to do?

Even relatively small increases in physical activity can contribute to improved overall health and quality of life. Everyone is different. So, finding the right activity for you - which you enjoy and which is right for your level of fitness - is essential to sustainability.

Equally, any activities that can be built into your daily routine all add to your physical activity, such as:

using the stairs rather than the lift

parking a bit further away from your destination

going for a walk during your lunch break

or even dancing around the room.

Physical activity guidelines for adults and older adults

Source: UK Chief Medical Officers' Physical Activity Guidelines

Walking and Cycling

Increasing how much you walk, or cycle can be an easy way to increase your overall physical activity levels. Walking and cycling have a range of benefits, including:

Promoting mental well-being

Providing an opportunity to enjoy the outdoor environment

Reducing the risk of coronary heart disease, stroke, cancer, obesity and Type 2 diabetes

Keeping the musculoskeletal system healthy

Read more about physical activity guidelines.

Physical Activity Resources

In this next section we have provided some links to resources we think you may find helpful.

NHS
You can find free, easy 10-minute workouts here and exercise videos to try at home onthe NHS Fitness Studio.

The Active 10 App
The Active 10 app shows how much brisk walking you are doing and helps to show how you can fit a ten-minute brisk walk into your day. Users can set their own goals and the app encourages people to progress up to 30 minutes of brisk walking per day, to meet the 150 minutes recommended by the Chief Medical Officer. Download theActive 10 app:

Sport England
Adetailed resource about getting active at home and outside, including what on-demand activities are available for your interests.

PAHA (Scotland)
The Physical Activity and Health Alliance (PAHA) website contains articles about physical activity and health issues and shares information and experiences.

Health in Wales
The Health in Wales website includes information about physical activity initiatives in Wales including fitness advice, exercise referral schemes and free swimming sessions.

NI Direct
The NI Direct physical activity page contains information about the benefits of physical activity as well as links to physical activity schemes in Northern Ireland.

Oxfordshire MIND
TheirWell-being Guide may be useful to you, particularly if you are worried about your mental health and want to try doing more physical activity.

Listen to the Mental Health Foundation Podcast:

Exercise & Mental Health:
Find out more here

Eating a balanced diet is an important part of maintaining good health and feeling at our best. A varied, balanced, healthy diet:

helps us to achieve and maintain a healthy body weight

improves our general sense of well-being

reduces the risk of many conditions including heart disease, stroke, some cancers, diabetes and osteoporosis

Important: If you have any special dietary needs or a medical condition you should ask your doctor or a registered dietitian for advice on eating well.

Eatwell guide

The British Nutrition Foundation has helpful recommendations and tips on healthy eating.

The Eatwell Guide helps explain the different types and quantities of food that make up a healthy diet and why it is good to try to get this balance, right throughout the week.

We need to include five food groups:

1. Fruit and vegetables

2. Potatoes, bread, rice, pasta and other starchy carbohydrates

3. Beans, pulses, eggs, meat and other proteins

4. Dairy and alternatives

5. Oils and spreads.

If you choose a variety of foods from each of these groups, you can easily achieve this healthy balance. Foods high in fat, salt and sugars are not needed in the diet, so if you do choose to include them, then try to have them less often and in smaller amounts.

Below, is a link to a video explaining the Eatwell guide.

Tips for healthy eating

You might also find it useful to have a look at:

The impact a good night's sleep can have on our physical and mental health is widely recognised.

For a healthcare professional, not getting enough sleep can also impact the quality of patient care. Sleep deprivation can result in cognitive impairment, particularly if you are undertaking tasks that require vigilance, decision-making, and the use of short and long-term memory.

As a result of COVID-19, it has been reported that some healthcare staff have suffered from adverse effects, including insomnia. You can read more about the impact of sleep on our mental and physical well-being at the following links. Or you can continue reading this page to find tips to help you improve your sleep.
Read more:

Healthy sleep: tasks, steps and guidance

Preparation

Keep to a routine.

Go to bed and get up at the same time each day.

Avoid vigorous exercise closer to bedtime.

Avoid caffeinated drinks e.g. coffee, tea, green tea, and foods, like chocolate.

Avoid daytime naps, or limit them to between 15 and 20 minutes.

At bedtime

Make sure the bedroom is dark and quiet, and at a comfortable temperature.

Limit exposure to white or blue light close to bedtime (eg electronic devices and LED lights).

Try not to work in bed.

Avoid heavy alcohol use and heavy meals close to bedtime.

Try light stretching exercises, such as yoga or Tai-chi.

Or try a warm bath or a shower for relaxation before bedtime.

Getting to sleep

If you are having trouble falling asleep for longer than 15 minutes, get out of bed and do something less engaging or something relaxing.

If you get out of bed, keep the lights dim, and avoid blue light exposure. Stop clock watching; set the alarm and turn it around so that you cannot see the time display.

If you have persistent worries, jot them down on a piece of paper and leave it aside, until you can come back to think about them in the light of day.

Seek medical support if you experience sleep disorders

If you experience any of the following, they could be signs that your sleep health is impaired:

Work-related mistakes

Inability to concentrate or make decisions

Extreme irritability

Strong emotional reactions

Drowsy driving.

Other signs include loud snoring, apnoea, restless legs or periodic leg movements closer to bedtime.

Adapted from: Optimal sleep health among frontline healthcare workers during the COVID-19 pandemic.

There are many ways to relax physically and mentally and the most important thing is that you take the time to explore and discover what works best for you. Everyday ways to relax and release stress and tension from the mind and body, include:

Talking - being with trusted family and friends

Chewing gum or sucking boiled sweets - this can release a rewarding feeling in the brain

Taking a bath or shower at the end of the day - this relieves muscle tension and encourages better sleep

Using perfumes/aromas - to evoke memories of happy or peaceful places

Stroking/hugging your pet

Gardening - see our information about connecting with nature.

Listening to soothing music

Laughter and smiling - whether this is from watching a comedy, listening to a funny podcast or remembering funny occasions.

Relaxation techniques

Progressive Muscle Relaxation (PMR)
This helps manage physical tension in the body, reduce stress and aid better sleep. It provides a sense of control and utilises adrenaline in the big muscle groups. It works particularly well when matched with breathing techniques.
Download PDF: The Mitchell Method.

Breathing Relaxation Techniques
Calm, steady breathing encourages the "relaxation response" in the Parasympathetic Nervous System and prevents over-breathing. Most breathing exercisestend to employ the in-breath through the nose (if comfortable) and out breath through the mouth. Thinking of a calm word or colour as you breathe in and releasing a sighing noise or whatever you may wish to let go of as you breathe out, can help.
The NHS website hasbreathing exercises to relieve stress.

Self Myofascial Release technique (SMR)
This can help to smooth out the connective tissue that attaches and stabilises your muscles, also known as fascia. SMR requires you to self-massage your muscles with a foam roller, a firm massage ball or a massage stick/roll to help relieve certain areas of pain.
See more information here.

Yoga focuses on strength, flexibility and breathing to boost physical and mental well-being.

Visualisation
This is the systematic practice of creating a detailed mental image of an attractive, peaceful and soothing setting or environment. Visualisation can be practised on its own, but can also be beneficially paired with other physical relaxation techniques. See the following links:

Guided meditation/mindfulness: Listening to a calm voice guiding your awareness will help you to focus. There are many free apps available for this, such as:

Macmillan Cancer Support Line

The Macmillan Support Line offers confidential support to people living with cancer and their loved ones. If you need to talk, we'll listen.

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Physical well-being - Macmillan Cancer Support

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As a health and care professional, looking after your physical well-being should be a top priority. We've all heard the expression 'Healthy Body, Healthy Mind' and today we have a growing body of knowledge which evidences exactly why this is true. Physical activity generates biochemicals that can have a big impact on how you feel and think.

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Looking after your mental health

There are little things we can all do to help look after our mental health. Having good mental health helps us relax more, achieve more and enjoy our lives more.

We have expert advice and practical tips to help you look after your mental health and wellbeing, so discover what works for you.

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There are little things we can all do to help look after our mental health. Having good mental health helps us relax more, achieve more and enjoy our lives more. We have expert advice and practical tips to help you look after your mental health and wellbeing, so discover what works for you.

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If concerned or worried about a fellow student, apprentice, learner, trainee or member of staff contact Keith Ford on 0300 123 1967

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0:00 / 0:15•Watch full video

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Feel Better, Live More Podcast by Dr Rangan Chatterjee.

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Looking after your physical wellbeing is not only important for your physical health itself, or because good physical wellbeing will benefit your academic performance. Your physical wellbeing and your lifestyle will also have an impact on your mental wellbeing.

Studies among university students have shown that sleep quality, physical activity and substance use were strong predictors of mental wellbeing [ 1].

Other studies have demonstrated a causal relationship between good mental wellbeing and regularly consuming a healthy diet - in particular eating the recommended amount of fresh fruit and vegetables [ 2]. By contrast, a systematic review conducted by O'Neil et al. (2014) [ 3] showed that an unhealthy diet (including high levels of saturated fat, refined carbohydrates and processed food) is linked to poorer mental health.

Research has also shown that physical activity can improve mood, reduce stress and anxiety and help prevent mental health problems [ 4]; [ 5]; [ 6]. While higher intensity exercise has been shown to be particularly helpful, recent research has suggested that even low intensity activity, performed regularly, can be beneficial for your mental health [ 4]. This means that just getting up from your desk to go for a walk or clean the house can help to raise your mood and protect against mental ill health.

Exercise can also help if you are experiencing problems with your mental health or have been diagnosed with a mental illness.

In addition to these more traditional ways of thinking about physical wellbeing, some recent research has also demonstrated that the way we engage with our physical environment can impact on our mental wellbeing. For instance, time spent in nature, focussing on our surroundings, has been shown to have beneficial effects on mood and mental wellbeing [ 7].

Taking all of this into account, it is clear that paying attention to your physical wellbeing can have multiple benefits for you as a PGR student. Taking time to attend to your physical health can boost your mood, protect against mental ill health, help you to maintain motivation and energy and ensure that you stay physically healthy [ 8]. This will help you to work consistently and have good wellbeing throughout your degree.

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Physical Wellbeing and Mental Wellbeing - The Wellbeing Thesis

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Looking after your physical wellbeing is not only important for your physical health itself, or because good physical wellbeing will benefit your academic performance. Your physical wellbeing and your lifestyle will also have an impact on your mental wellbeing. Studies among university students have shown that sleep quality, physical activity and substance use were strong predictors of mental wellbeing [ 1].

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For more information about cookies on our website please see our cookie policy.

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Like other websites, we use necessary cookies to make our website work. We'd also find it helpful to set optional analytical cookies to help us improve our website and your experience on it. But we won't set optional cookies unless you enable them. Necessary cookies enable core functionality of the site including accessibility and security.

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How To Fail With Elizabeth Day is a podcast that celebrates the things that haven't gone right. Every week, a new interviewee explores what their failures taught them about how to succeed better.

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How To Fail With Elizabeth Day | a podcast by howtofail

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How To Fail With Elizabeth Day is a podcast that celebrates the things that haven't gone right. Every week, a new interviewee explores what their failures taught them about how to succeed better.

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The FREE Initiative series
Co-directed with Rino Pucci

Far-right extremists are skilled at using the internet to attract and mobilise supporters. How can the online space be used to respond to them and limit their appeal?

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Physical Wellbeing Resources | Mercer UK

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Welcome to our new physical wellbeing toolkit! Here you can access free guidance, information and resources on how to maintain and manage your physical wellbeing.

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Unfortunately we can't reply to this. If you want a response from us, see our Contact us page.

If you are in crisis right now and want to talk to someone urgently then you could call Samaritans on 116 123 (freephone). Our pages on crisis services have more options.

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Far-Right Extremism: Speaking Against Prejudice

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Physical wellbeing is the ability to maintain a healthy quality of life that allows us to get the most out of our daily activities without undue fatigue or physical stress. It includes taking care of our bodies and recognizing that our daily habits and behaviours have a significant impact on our overall health, wellbeing and quality of life.

This section includes more information about:

setting up a comfortable, ergonomic work/study space at home to prevent pain or injury

keep that body moving - benefits of regular movement in your work or study times

finding your 30 - tips for regular exercise during isolation

eating well

how to get a good night's sleep

continuing routine health check-ups

Setting up a comfortable ergonomic work or study space at home to prevent pain or injury

Taking a few minutes to set up our work or study spaces can be an important step in preventing pain and injuries such as overuse injuries, headaches, muscle aches/fatigue and "pinched nerves" over the short and long term.

Setting up your space need not be complicated. Using the tips below, check that your chair, worksurface and monitor heights are appropriate for you and the work that you are now doing from home. If they need adjustment, try using books, pillows, cushions or rolled up towels to adjust heights or provide support.

Below are some basic tips to set up a safe and comfortable work or study space. For more detailed information, including practical ways to adjust your home environment, you can refer to the How To Set up A Home Workstation Information Sheet:

Adjust your chair height so that your feet are flat on the floor and your knees and hips are at roughly 90 degrees.

Adjust your backrest so that the curve of your lower back is well supported to sit you in a relaxed, upright position.

Whether you are sitting or standing, adjust your worksurface height so that your shoulders are relaxed, and your hands are "floating" over the keyboard when you type.

Position your monitor so that the top of the screen is level with your eyes when you are sitting upright and looking straight ahead. Position your monitor close enough to your body so that you do not have to lean forward or squint to read the screen.

Consider your space in terms of light and lighting, sound, temperature and distractions.

Keep that Body Moving - Maintaining movement throughout your work or study time

Regular posture breaks and movement are an important part of maintaining physical wellbeing. Such breaks help us to avoid overuse injuries and muscle fatigue, as well as supporting good brain function and helping us to manage our emotional states. Moving regularly throughout the day also supports a healthy metabolism keeping our whole system well regulated. In our usual work and study spaces, we often get movement and posture breaks naturally through walking from the bus-stop or carpark, walking between meetings or classes, walking to the printer or kitchen, going to get a cuppa at morning tea and so on. However, during this time, many of these incidental breaks do not occur. As such, to ensure you take regular breaks, it is important to structure them into your day. Ideally, every 20 - 30 minutes, stand up and walk around for 2 minutes. Try to swing your arms and move them about as well during this time or, do some stretches that suit you. Of course, there will be times when this may not be possible such as during an intensive teaching block, class or meeting, but making this part of your daily habits is one of the most important ways of staying well, staying productive and comfortable while working or studying. To help remind you to take breaks you can download the work rave software or similar applications, use a timer on your phone or computer or whatever other tools or strategies work for you to keep moving.

Find your 30 - Continuing to exercise

Continuing to exercise regularly is another important way to maintain your health during this time. 30 minutes a day of moderate to vigorous activity is recommended. Regular exercise contributes not only to your physical health but also to your mental health and mental fitness through supporting good circulation and brain function, as well as the familiarity of a daily routine. While access to gym's, team sports and other facilities may be limited, there is a tremendous range of online resources for activities to do at home, or, you can just go for a regular walk and enjoy the beautiful Canberra scenery. Where possible, keep doing the same exercise you've done previously, even if in a different location, where you can't do that, wherever possible stick to the same times of day or week that you are used to exercising and modify your activity at home. You might even find a new favourite thing to do! Even swimmers and water sports players can find activities to maintain their fitness to be ready to jump back in the pool! (see our resources!)

Eating well

During long periods at home particularly when we are isolated, it can be very easy to change our eating habits. For some this means eating too much, or eating foods that are unhealthy for us, for others, it means, forgetting to eat or not eating enough of the right foods to nourish our brains and bodies. Eating is an important biological activity, we need to provide our physical self with the nutrients to stay healthy, to function optimally and to ward off disease. Eating is also a strongly social activity in most human societies, dictated by time of day, important events and the people around us. Taking a few moments to be aware of our eating habits, and how they may have changed will allow you to ensure a healthy routine and a healthy intake of food is sustained throughout this time. You can also use mealtimes as a signal for a break during work, and as a time for connecting with your household. Consider using online resources and videoconference to have a virtual meal with friends or family outside the home. Sharing a meal is such an intrinsic part of our culture, and it doesn't have to stop because we are physically distanced.

How to get a good night's sleep

With changes to our daily routine, our exercise and eating habits, as well as the addition of some degree of worry, our sleep can be compromised. Sleep is as important as a healthy diet and regular exercise in maintaining our overall health and wellbeing. Sleep is the time for the body to recharge and repair and for the mind to rest. Different people need different amounts of sleep, though if you feel you are not getting the right amount for you, consider trying some of the steps below to promote a good night's sleep or refer to the ANU Healthy Sleep Information Sheet for more details:

1. Establish a good routine - Try to stick to a consistent sleep routine, with the same bed and wake times each day (including weekends!) and the same sequence of activities in the lead up to bed each night. It can take a few weeks to fully establish a new sleep routine, but a restful night's sleep is worth the extra effort so stick at it until you see results.

2. Before Bed - Activities that are stimulating should be avoided in the hour or two before bed. This includes moderate exercise, computer games, TV, social media, as well as consuming caffeine and sugary food and drink. Consider activities such as reading something that relaxes you or listening to quiet music in the lead up to bedtime. If you must use a screen for these activities, use a filter to reduce blue light.

3. Bedroom -Wherever possible, the bedroom should be used for sleeping and intimacy only. Keep screens and devices or other reminders of work or study tasks away from the bedroom, create a calm relaxing space for sleeping with lower lighting and comfortable temperatures. If your bedroom is currently your workspace, try to change the space so it looks one way for sleep and another for work - a little extra time and effort here can significantly boost psychological cues for sleep

4. During the Day - Set an alarm if needed to make sure you also wake and get out of bed at the same time each day. Where possible, stay out of bed during your "waking" hours as it is important to train the brain to link the bed with sleep. Eat well, go out in natural sunlight, particularly first thing in the morning and exercise daily to help your body to be physically tired and ready for sleep.

Continuing Routine Health Checks

While there continues to be a need for extra care and caution in our activities outside the home, it remains important to care for our whole selves. If you have a long term medical condition, or if you are due for a regular check-in with your GP, dentist or other health care provider, give the clinic that you usually would attend a call to ask about their current practices and make an appointment for yourself, even if it's for a time in the future. This helps to maintain all aspects of your health to allow you to continue to engage well in work, teaching or learning activities and, to return to campus when the time comes.

If you are a currently enrolled student at the ANU you have access to the National Health Coop (NHC) membership at no cost. If you are an ANU staff member, you are welcome to join the NHC. Information on NHC membership and what this entitles you to is available here.

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strategic communications & public affairs

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Physical wellbeing is the ability to maintain a healthy quality of life that allows us to get the most out of our daily activities without undue fatigue or physical stress. It includes taking care of our bodies and recognizing that our daily habits and behaviours have a significant impact on our overall health, wellbeing and quality of life.

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Mental Health UK - Downloadable resources

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Mental Health UK - Downloadable resources

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Join our Balance newsletter!

Our newsletter, Balance, is the home for all things mental health, inspiring you to make changes at work, at home, or in the community so that everyone can live their best possible lives. Sign up to find out the latest news for Mental Health Awareness Week 2022.

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Downloadable resources - Mental Health UK

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Our newsletter, Balance, is the home for all things mental health, inspiring you to make changes at work, at home, or in the community so that everyone can live their best possible lives. Sign up to find out the latest news for Mental Health Awareness Week 2022.

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The FREE Initiative series
Co-directed with Rino Pucci

Far-right extremists are skilled at using the internet to attract and mobilise supporters. How can the online space be used to respond to them and limit their appeal?

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Far-Right Extremism: Speaking Against Prejudice

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UKSIC's hotline for reporting and removing sexual images of children online.

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Supporting your child if they see upsetting content online about what is happening in Ukraine - UK Safer Internet Centre

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Young people may see or experience things online which worry or upset them. Support them by having a conversation.

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The TikTok Checklist provides all the information about the app and how to stay safe.

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Content creation, can be a brilliant opportunity to express ourselves, our skills, as well as our likes and dislikes. This can be, showing off a talent, speaking about a particular hobby, or showing off entertainment for a particular audience. With most social platforms though, there is also a chance to see how other users online have responded to what we post. This could be through the number of views on a particular video, the amount of 'likes' we may receive on a particular post, or the amount of times content is shared online.

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YouTube hiding dislikes - considerations - UK Safer Internet Centre

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Content creation, can be a brilliant opportunity to express ourselves, our skills, as well as our likes and dislikes. This can be, showing off a talent, speaking about a particular hobby, or showing off entertainment for a particular audience. With most social platforms though, there is also a chance to see how other users online have responded to what we post.

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Safeguarding Considerations for Remote Learning

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Safeguarding Considerations for Remote Learning

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The National Grid for Learning - Safe Remote Learning

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Safeguarding procedures and settings for remote learning

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The report notes that working with child sexual abuse material is "far outside Ofcom's normal duties", and that the Committee expects Ofcom to "work closely with experts like the Internet Watch Foundation, to develop and update the child sexual exploitation and abuse Code of Practice; monitor providers to ensure compliance with the child sexual exploitation and abuse code; and during investigations relating to child sexual exploitation and abuse content."

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'Ofcom and Government should not reinvent the wheel' - IWF stands ready to help regulator stamp out online child sexual abuse material - UK Safer Internet Centre

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The report notes that working with child sexual abuse material is "far outside Ofcom's normal duties", and that the Committee expects Ofcom to "work closely with experts like the Internet Watch Foundation, to develop and update the child sexual exploitation and abuse Code of Practice; monitor providers to ensure compliance with the child sexual exploitation and abuse code; and during investigations relating to child sexual exploitation and abuse content."

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Somerset Integrated Domestic Abuse Service

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Somerset Integrated Domestic Abuse Service

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Do you want to talk to someone about domestic abuse?
Contact the Somerset Domestic Abuse Support helpline: 0800 69 49 999

Or email the Somerset Integrated Domestic Abuse Service
General Enquiries: youfirstsidas@theyoutrust.org.uk
Opening Hours - 8am to 8pm Monday to Friday and 9am to 1pm Saturday and Sunday. If you or someone you know is in immediate danger, please always call the Police on 999.

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Do you want to talk to someone about domestic abuse? Contact the Somerset Domestic Abuse Support helpline: 0800 69 49 999 Or email the Somerset Integrated Domestic Abuse Service General Enquiries: youfirstsidas@theyoutrust.org.uk Opening Hours - 8am to 8pm Monday to Friday and 9am to 1pm Saturday and Sunday.

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At Turning Point we want to know what you think of our services. We want to hear your compliments, suggestions and complaints as this is one of the main ways we can know what we are doing well and what we can do better. If you would like more information about providing feedback about our service, our employees or your experience then please don't hesitate to get in touch. Alternatively you can get in touch with Somerset County Council here.

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At Turning Point we want to know what you think of our services. We want to hear your compliments, suggestions and complaints as this is one of the main ways we can know what we are doing well and what we can do better.

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National Stalking Helpline | Suzy Lamplugh Trust
Call: 0808 802 0300

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Paladin - National Stalking Advocacy Service

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Paladin - National Stalking Advocacy Service

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Help us keep Victims of stalking safe

Palaldin NSAS is a not for profit organisation. The funds we raise enable us to continue our life changing work. With your help and support we can do more. There are many ways you can help to keep victims safe. Make a differnce to someones life now

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Paladin - National Stalking Advocacy Service

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Paladin NSAS is a trauma-informed national charity, established in 2013, to support victims of stalking in England and Wales. As well as having a team of accredited advocates ndent Stalking Advocacy Caseworkers (ISACs) ensure that high risk victims of stalking are supported and that a co-ordinated community response is developed locally to keep victims and their children safe.

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Mind in Somerset | For better mental health

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Welcome to Mind in Somerset!

We are here to make sure anyone with a mental health problem has somewhere to turn for advice and support. Our core purpose is to provide services and support to anyone affected by mental illness, improving their quality of life and wellbeing

Through our 24/7 Mindline service, Peer support groups, Garden, Art therapy and much more there is a way in for everyone and a service for everyone. We have an open door and treat everyone as individual, ensuring the right support, at the right time in the right way.

We have offices in Taunton, Yeovil, Bridgwater, Minehead and Shepton Mallet as well as groups and services across the county.

If you need support please
call Mindline on 01823 276 892
or email
[email protected]

Mindline

You can give Mindline a call 24 hours/day, 7 days/week.
No one should face poor mental health alone.

We are here.

Our Crisis Safe Space service is now running 7 days a week
6-10:00pm for drop in and appointments
in both our Yeovil and Taunton office
as well as Saturday and Sunday daytime.
To book please call Mindline on 01823 276 892

How can we help you today?

Our Services

Mindline Trans +

0300 330 5468

Mindline Trans+ is a confidential emotional, mental health support helpline and signposting service for people who identify as Trans, A Gender, Gender Fluid, Non-binary. Find out more

Mindline

0800 138 1692
or 01823 276 892

Our Mindline Emotional support and mental health helpline is open 24 hours a day, 7 days a week. Find out more

Live Chat

Our Emotional support and mental health helpline is now available as a live webchat !
Available every day from 8-11pm.

Find out more

We are grateful for support from:

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It is a multi-agency tool which makes working together more efficient by sharing documents and information securely, online. The site will ensure that there are single versions of documents and that actions and issues are tracked. It will also contain information on services available and guidance to support early help.

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Delivering outstanding policing to everyone in Avon and Somerset. Serve. Protect. Respect.

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The only UK charity dedicated to supporting the mental health and wellbeing of teachers and education staff.

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Helping men escape
domestic abuse
Directory of Services
Helpline 01823 334 244
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Directory of Services
Helpline 01823 334 244

Due to increasing levels of domestic abuse, we are receiving more calls than ever and our helpline solely relies on the public for funding (we receive no taxpayer funding or grants). If you are able to help us to help more men escape domestic abuse, please donate to us here. Thank you.

Male Victims of Domestic Abuse - Please call our helpline on
01823 334244 to speak to us confidentially

Our confidential helpline is available for male victims of domestic abuse and domestic violence across the UK as well as their friends, family, neighbours, work colleagues and employers.

We provide an information, support and signposting service to men suffering from domestic abuse from their current or former wife, partner (including same-sex partner) or husband. This can range from physical violence or object throwing to abuse such as constant bullying or insults.

We have also produced a directory of local services (called the Oak Book) which support male victims, so please visit this section to find the service in your community.

The helpline is a listening service which provides emotional support, practical information and signposting.

We receive calls from male victims of domestic abuse across all age ranges and professions:

From dustmen and doctors, to, bankers and builders

From men in their 20s to men in their 80s

From men in England, Northern Ireland, Scotland and Wales.

The helpline also welcomes calls from friends, family members, neighbours, colleagues and employers of male victims seeking information.

We also receive calls from support organisations, charities and statutory agencies such as local authorities and police forces.

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Charity supporting male victims of domestic abuse through a helpline, directory of local services and general information on the website.

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Supporting someone who self-harms - Mind

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Learn how to support someone who self-harms. And how to look after yourself when helping someone.

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Treatment and support for self-harm - Mind

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Learn about treatment and support for self-harm, including support groups, talking therapies and treatment for scars. Find out how to access these options.

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Shout 85258 free and confidential text support service is there for moments when you are dealing with self-harm and need support to get to a calmer place.

If your life is at imminent risk, please call 999 immediately.

What is self-harm?

Self-harm is when someone deliberately hurts or injures their body, without the intent to die. In general, it is a way of coping or dealing with severe emotional distress and managing distressing and unwanted thoughts and overwhelming feelings.

Self-harm can translate emotional pain into physical pain, which people sometimes find easier to cope with.

It's always important to bear in mind that some people who self harm can also feel suicidal and it must always be taken seriously.

If you are self-harming, you might not have felt able to talk to anyone about what you are going through, and it can feel very hard to ask for help. Asking for support is the first courageous step in finding alternative and healthier ways to manage painful feelings.

What are some of the reasons someone might self-harm?

Focus, distraction or control: wanting to distract themselves or regain control over their minds when experiencing overwhelming thoughts or feelings.

Tension or release of anger

Physical sensation: wanting to feel something physical when you are feeling numb.

Expression or documentation: wanting to express themselves or document strong emotions that they are feeling but cannot articulate. This can often also mean that the individual may want to see the physical evidence of their pain: blood, scabs and scars.

Punishment

Euphoria

Support for self-harm:

There are a number of strategies that can help ward off urges to self-harm and whilst these won't address the underlying problem, they are hugely important in the journey towards safer means of expressing feelings.

Communicate:

Talking to someone about self-harm can help relieve difficult feelings and reduce the urge to hurt yourself.

Text SHOUT to 85258 to start an anonymous, free conversation with a trained volunteer who will listen to and support you.

Talk to someone about what is triggering you to self-harm or about anything that's on your mind.

There are a number of ideas you can try to distract yourself from urges to self-harm.

Get some play-dough or blu-tack: stretch or squeeze it to relieve tension.

Hold ice in your hand - the intense feeling can be a helpful distraction.

Use a pillow or cushion to vent your anger and frustration.

Listen to music you like or watch a film you enjoy.

Scribble on a large piece of paper with a crayon or pen.

Go for a walk to take yourself away from your triggers - being in the open air can be a distraction in itself too.

Listen to music or immerse yourself in Netflix or a game on your phone.

Sometimes leaning in to your problem can help you to be less afraid of it. Allow yourself to experience the thought or feeling and express it by trying the following:

Use plasticine, crayons, pens, paint or collage materials to make artwork to express your feelings. Creativity helps us to see things from a different perspective.

Write down thoughts and feelings that are distressing you on a piece of paper; crumple the page up, rip it up and throw it out as a way to rid yourself of those thoughts and feelings.

Use mindfulness or meditation apps to relax your mind and body.

If you need help with self-harm, our text line is available 24/7. Text SHOUT to 85258 to start a conversation with one of our volunteers.

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The free Shout 85258 text support service is there for moments when you are dealing with self-harm and need support to get to a calmer place. If your life is at imminent risk, please call 999 immediately.

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Click here to download our resource: Self-harm
Audio Version - Please click on the section of the leaflet you would like to listen to.

What is self-harm?:

https://www.papyrus-uk.org/wp-content/uploads/2023/04/What-is-selfharm.mp3

What causes someone to self-harm?:

https://www.papyrus-uk.org/wp-content/uploads/2023/04/What-causes-someone-to-selfharm.mp3

I am concerned about someone self-harming - what can I do?:

https://www.papyrus-uk.org/wp-content/uploads/2023/04/I-am-concerned-about-a-YP-how-do-I-support-them.mp3

I am someone who uses self-harm - what can I do?:

https://www.papyrus-uk.org/wp-content/uploads/2023/04/I-selfharm-how-do-I-help-myself.mp3

Self-harm and suicide:

https://www.papyrus-uk.org/wp-content/uploads/2023/04/Selfharm-and-suicide.mp3

Myths and facts:

https://www.papyrus-uk.org/wp-content/uploads/2023/04/Myths-and-Facts.mp3

Text only copy (To translate document please select language options at the top of the webpage)
What is self-harm?
The term 'self-harm' usually refers to someone intentionally causing themselves harm. Self-harm is often a physical response to emotional pain and/or intolerable experiences. It can also include self-neglect and engaging in risk-taking behaviour. Self-harm has a function for every individual who self-harms and stopping is not always straightforward even when you want to. Whether you are someone who self-harms, or you care about someone who self-harms, the following information is intended to shed some light on, what can be, a highly stigmatised and complex subject.
What causes someone to self-harm?
For many young people self-harm is used as a coping mechanism. However, it's important to remember that everyone's reasons for self-harming are individual to them. Control, release, punishment, compulsion and expression are just a selection of reasons as to why someone may injure themselves. Sometimes, self-harm can also be a reaction to overwhelming life events that may feel unmanageable e.g. traumatic experiences in childhood such as abuse.
I am concerned about someone self-harming - what can I do?
In some situations there are clear signs that a young person is self-harming, at other times it can be harder to tell. If you think someone you care for is harming themselves, we encourage you to reach out to them. It's not always an easy conversation to have - but we recommend:

Asking sensitively and directly if they have been harming themselves

Managing your reactions and remaining calm

Exploring the reasons behind their self-harm

Listening to their explanation

Trying to understand what's happening from their point of view

Avoiding taking control of the situation

Encouraging them to seek support

I am someone who uses self-harm - what can I do?
The more you understand your own self harm, the more you can feel in control and hopefully less distressed. Understanding why you self-harm may help you talk about it with others too. There are steps you can take to ensure that you are safe and supported. Taking control of your self-harm can be really challenging - but we suggest:

Considering what self-harm does for you and the role of it in your life

Looking for patterns in your self-harm and keeping a diary

Exploring possible alternative coping mechanisms and distraction techniques

Caring for your injuries by accessing medical attention when needed and keeping a first-aid kit * Reaching out to someone you trust and talking things through

Getting some professional support in place by talking to your GP, a helpline or a young person's counselling service

Remembering that things can change for you - there is HOPE

Self-harm and suicide
Self-harm is a struggle often shared with our Suicide Prevention Advisers at HOPELINE247. More than half of people who die by suicide have a history of self-harm (NHS 2018).

Self-harm may, or may not, be a sign that someone is feeling suicidal - it is very important to ask and not make assumptions. If you are a young person having thoughts of suicide - or you are concerned about a young person who may be suicidal - you can call HOPELINE247 on 0800 068 41 41 for practical advice and support.
Myths and facts
Myth: Young people who self-harm are just looking for attention.

Fact: The phrase 'attention-seeking' dismisses the real reasons causing someone to injure themselves. Consider what's being communicated.

Myth: It's just a phase - they'll grow out of it.

Fact: Self-harm can affect any person at any age and is not something that only young people struggle with. There are many myths about self-injury. The best way to understand and support someone is to talk to them directly, being clear you are not judging them or trying to make decisions for them.
Further support Self Injury Support
Self Injury Support run a helpline (0808 800 8088) and text service (07537 432 444) 7pm - 10pm on Mondays and Thursdays.

There are also lots of resources and self-help links on the website: www.selfinjurysupport.org.uk
HOPELINE247
Call: 0800 068 4141

Text: 88247

Email: pat@papyrus-uk.org

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Self-harm | Papyrus UK | Suicide Prevention Charity | | Learn More

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By Lisa Williamson (Suicide Bereavement Service Lead) On Wednesday evening (1st November), I was invited to attend The Voluntary Sector Awards 2023 as I had

By Laura Hughes (Suicide Crisis Service Lead - Maternity Cover) The Tomorrow Project is currently inviting applications for an unpaid academic internship, which involves contributing

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Self Harm Doesn't DiscriminateNeither Do WeGet In TouchSelf Harm Doesn't DiscriminateNeither Do WeGet in TouchSelf Harm Doesn't DiscriminateNeither Do WeGet In TouchSelf Harm Doesn't DiscriminateNeither Do WeGet in Touch Previous Next Welcome to Harmless Harmless is a passionate organisation who works to address and overcome issues related to self-harm and suicide.

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If you need help right now

If you feel like you are about to self-harm now, there are things you can do to help keep your mind off it. Watch the video about the TIPP technique - a simple technique you can use to help you in the moment.
If you are in an emergency or worried for your life you should call 999.

Self-harm is when you intentionally cause harm to yourself as a way of dealing with difficult feelings, traumatic experiences or memories, neglect, or situations that you find overwhelming. People sometimes self-harm when life feels hard to cope with.

Self-harm can look different for different people. You might find yourself doing things which are harmful, but not think of them as 'self-harm'. But that doesn't make your experience any less valid.

Self-harm can look like:

cutting yourself

using drugs or alcohol to cope with your problems

not eating, over-eating, or forcing yourself to throw up

spending all your time on addictive behaviours like gaming, social media or gambling

over-exercising and/or exercising when you are injured

biting, hitting or burning yourself

hitting walls

getting into situations on purpose where you risk getting hurt, including fights or risky sexual behaviour

Often self-harming only brings temporary relief. You might also have negative feelings after self-harming, such as guilt, shame or fear. When difficult feelings start to build up again, you might feel like you have to harm again. It can be really hard to break out of this cycle. Self-harming can become a habit and it can be upsetting to think that this is your only way to cope. But there are things you can do to stop self-harming and get better. And with support, you can learn other ways of coping when things feel too much.

People self-harm for many different reasons. Some people find it hard to explain why they do it, but often it's a way for people to let out feelings that are hard to explain or control.

There are many reasons why you might self-harm and these reasons will be different for everyone. You might be dealing with lots of intense thoughts and feelings and hurting yourself might feel like the only way to let those feelings out. Or you might feel numb and want to hurt yourself so that you can feel something.

For some people, self-harm feels like a way to show the feelings they have inside on the outside. It can be a way of:

People often start self-harming due to something stressful or upsetting that is going on in their life that is difficult to deal with . This could be something like:

suffering abuse

experiencing a traumatic incident

family problems like a divorce

money worries

bullying

a sudden change in your life, like a death, a relationship ending or moving school

exam stress or extreme pressure or criticism from family, friends, teachers or at work

low self-esteem or issues with body image

difficult feelings like loneliness, anxiety, depression or anger

an illness or health problem

feelings of guilt, failure, or being unloved

experiencing discrimination against your race, religion, sexuality, gender or disability

These are just examples. Whatever the reason you started self-harming, your feelings matter and you can get through this.

You may not always know the reason why you are self-harming. If you're unsure why, or don't understand the reasons, you are not alone and you can still get help.

Show/hide caption

Artwork credit: @the_mini_ADHD_coach

An illustration of a face with eyes closed. Text reads: 'It's ok to feel overwhelmed.'

Things can happen in life that can leave us feeling overwhelmed, angry and hurt. Instead of finding ways to express those feelings to the world, we might start to take this pain and anger out on ourselves.

We might self-harm because we have learnt that in order to be accepted or loved we have to be 'perfect'. When we don't live up to this 'perfect' image we can feel like a 'failure'. The constant guilt, or worry about disappointing people, can make us feel like we need to punish ourselves for not being 'good enough'. If this resonates with you, you're not alone. With the right support, you can stop feeling this way, and learn to love yourself for who you are.

Sometimes people make comments about self-harm being attention-seeking. Comments like this can be hurtful and make you feel judged, alone or misunderstood. Those who self-harm actually often keep this private. However, if you do self-harm as a way of bringing attention to yourself, remember that there is nothing wrong with wanting people to notice you more and wanting to have your feelings taken seriously. You deserve to feel loved by those around you and you deserve support.

Show/hide caption

Artwork credit: @ohhappydani

An illustration of six arms all of different skin tones. On each arm reads the word 'worthy'.

Overall, the most important thing which I hope everyone knows is you don't have to go through this alone.

I was only 14 when I started to self-harm. I was never intending to hurt myself. I was doing it for the sense of relief it provided. I felt like the only way I could function and leave my room was if I had that release.

Ways to keep yourself safe now

It's really important to keep yourself as safe as possible and reduce your risk of serious self-injury. Even though you want to stop self-harming, you might not feel able to stop straight away. Sometimes it can take time to find new ways to cope, and that's normal.

If you are unable to stop self-harming right now, make sure you are at least doing it as safely as possible. This means using sterile equipment, keeping your wounds clean, and avoiding mixing drugs and alcohol with other forms of self-harm. You can also call Samaritans at any time - whether you're thinking about self-harm or have already harmed yourself.
If you are in an emergency or worried for your life you should call 999 or go to A&E.

Things you can do to help

There are also lots of things you can do in the moment to help you not self-harm.

When you feel the urge to self-harm building, you could try to:

go for a walk or do some gentle exercise

distract yourself by focusing on your breathing

text a friend and let them know you need them to help you take your mind off things

play music and sing or dance along

hold an ice cube

write down your thoughts

hit a cushion or pillow

tear up a magazine or newspaper

make a self-soothe box

go to a public place like a park or a cafe

You might find the TIPP technique helps to stop your urge to self-harm.

This video explains how to use the TIPP technique to help you feel calmer.

Ways to keep yourself safe in the long term

There are also a number of ways to help yourself in the long term and support your recovery journey.

Talking about self-harm can feel difficult. It is understandable that you might feel nervous to talk to someone, feel like you'll be judged or feel you won't be understood. But talking about how you're feeling with someone you trust can help you to get the right support.

Try talking to someone you feel comfortable and safe with, like a friend or family member. If you don't feel like you can talk to friends or family, you could talk to someone in your wider community, such as a teacher, a school counsellor/nurse, a faith leader or a youth worker. Think about who you would feel most comfortable communicating with and how, whether it's face to face, over the phone, by text or email.

In some communities it can feel more difficult to reach out for help because of certain stigmas around mental health. If you reach out for help and the person you talk to does not react the way you hoped, remember that this reaction is about them, not you. Don't let their reaction discourage you from reaching out again. If you don't feel like you can reach out to someone you know, remember that there are still lots of people who can help. You may prefer to get support from a professional, a helpline or through a charity. Take a look at our list of organisations that can help, and don't struggle on your own.

Speaking to a professional about self-harm can feel scary, but it's often an important step to recovery. You may be worried that you'll be misunderstood or judged, but there are lots of trained people that you can talk to who understand and really care. That's because they speak to lots of young people who are going through this too. They are there to listen and support you.

It is helpful to tell the GP exactly what you are doing and what your worries are. If you need medical treatment for injuries, do make sure you get it. Don't be afraid or embarrassed to go to your GP or hospital for this - they are there to help you get better and it is not their job to judge you.

Your GP will listen and discuss the best options to support you. They might offer you an assessment with a local community mental health team, or if you are under 18, they can refer you to Child and Adolescent Mental Health Services (CAMHS) for an assessment. These assessments are so they can help you to find the right treatment, such as counselling or talking therapy, where you can talk with a trained mental health professional about what you are feeling and ways you can cope.

The types of talking therapy you might be offered include:

cognitive behavioural therapy (CBT) - a type of therapy that focuses on how your thoughts, beliefs and attitudes affect your feelings and actions

dialectical behaviour therapy (DBT) - a type of CBT adapted specifically for people who experience emotions very intensely

mentalisation-based therapy (MBT) - a type of therapy that focuses on helping you to make sense of your own and other people's thoughts, feelings and actions

Find out more about counselling and therapy in our guide.

Sometimes the first person you speak to won't help, but that doesn't make your feelings invalid. If you are finding it hard to get the right support from your GP, you may find it helpful to turn to other support, such as your school nurse or a specialist organisation such as Samaritans. For more tips and advice getting the right support from your GP, including information about your rights as a patient, visit our guide on how to speak to your GP about mental health.

Journaling can be a helpful way to let out your emotions. It can also help you to recognise what is bothering you and any patterns in what triggers you or causes you to feel bad.

Take a few minutes every day to write down how you are feeling. If you don't like writing, try doodling, drawing or recording a voice note. Remember this is just a way to express yourself - there's no right or wrong way to do this and nobody has to see it but you.

If you want to, you could show your journal to any mental health professionals who are supporting you, to help them understand what you are going through.

Sometimes just making small changes to your daily routine can help improve your mood. Consider trying some of these changes:

Make sure you get enough sleep and stay hydrated - staying physically healthy can help you to feel happier.

Take time out when you need to - this could be going for a walk, doing some drawing or relaxing however you like to.

Think of three things you are proud of each day - you could do this when you first wake up or just before you go to sleep.

Be as kind to yourself as you would be to your best friend - think about the advice and support you would give someone else if you heard they were struggling.

The internet can be a helpful space for those who self-harm. It offers a lot of information, advice and support. You may also find that it's easier to speak openly about your feelings through social media, rather than face-to-face. However, there is also a lot of content about self-harm on the internet that can be distressing or make you feel worse. We also know that those who have peers that self-harm are more likely to self-harm themselves. Think about how your use of social media is affecting your mood and what content is best for you. Make sure to only follow accounts that make you feel positive and safe.

Some people find it really helpful to create a 'safety plan' that they can use when the urge to self-harm is really strong. This can include whatever you think would be helpful, but generally it includes ideas of what you can do to distract yourself, who you can speak to, and what else you can do to keep yourself safe. Papyrus have a useful guide to creating a safety plan, which might help if you'd like to create your own. Although the focus of their guide is for suicidal feelings, you can use it for self-harm as well.

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Artwork credit: @crazyheadcomics

An image of a bendy road titled 'the road to recovery'. Text along the road reads: 'start', 'progress', 'hope', 'relapse', 'second attempt', 'setback', 'growth', 'change', 'calm'.

If you have self-harmed by cutting or wounding yourself in some way, you are likely to have scars on your body from this. You may find that you have a number of emotions and feelings associated with these scars, such as guilt, regret or difficulties accepting your body image. This can be particularly difficult if you are experiencing stigma around your self-harm.

For advice on how to manage stigma around self-harm within your community, take a look at Louisa's blog.

If you're really struggling with the scars left on your body, you may be able to find treatment that can help. You can find information about scar treatments on the NHS website. Scars will look different for everyone depending on skin tone, where the scar is and the type of wound that caused the scar, and this will lead to different treatment options. Not everyone will want to do this and that is completely okay - it is your body and you should only do what feels comfortable for you.

It can be really difficult if you know a friend or loved one is self-harming. It's hard to see someone you love hurting themself in that way, and it can be difficult to know how best to support them.

Just being there and letting them know they're not alone can be very helpful, but it's also important to remember that you may not be able to help them on your own.

Remember there is always support available.

Recognising the signs and symptoms of self-harm

There are lots of different ways that someone might self-harm and this can make it difficult to spot the signs. Your loved one is likely to be in both physical and emotional pain during this time. Here are some signs to look out for.

If your loved one is self-harming by cutting or wounding themself, you may be able to notice some physical signs. This could include:

keeping their body fully covered all the time, even when it is hot, like wearing long sleeves to conceal scars (this is only a sign of self-harm if they do not normally wear long sleeves or clothes that cover the whole body)

having cuts, bruises or burn marks on their body that are unexplained

unexplained scarring on their skin

unexplained blood stains on clothing or tissues

any signs that they are pulling out their hair, for example hair loss or large clumps of hair lying around

Self-harm takes lots of different forms, not just physically hurting yourself. So it's important to also be aware of the emotional signs. These might include:

becoming very withdrawn and talking less than usual to others

unusual changes in mood, such as feeling low, teary or demotivated

making suicidal comments e.g. talking about not wanting to go on

expressing feelings of self-blame, hopelessness or failure

Supporting a loved one with self-harm now
If a friend or family member has self-harmed and has injuries that need medical attention, you should take them to A&E to seek medical help.
The most important thing you can do to support someone is be there to listen. Talking about self-harm is difficult, but having that conversation can help your loved one take the first step to recovery.

Take a look at our tips below for having a sensitive conversation.

Supporting a loved one with self-harm in the long term

Here are some tips on how you can give ongoing support to someone in your life who is self-harming.

Recovery can only happen when your loved one takes steps towards this for themself. You can't force someone to get better. It can be very difficult to see someone you love struggle with self-harm, but letting them be in control of their decisions will support their recovery in the long term. But remember you should always get them medical attention if needed.

You may find it helpful to develop a 'safety plan' with your loved one. This is a tool you can use to help communicate with each other and keep your loved one safe. Samaritans have advice on this as well as a safety plan template you can use.

Speaking to a GP about self-harm may be a scary thought for your loved one, but encouraging them to do this is important so they get the right support. If they really don't want to talk to a GP, there are also lots of charity services and helplines that can help.

This page was reviewed in June 2023. It was co-created by young people with lived experience of self-harm. 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.
Whether you love the page or think something is missing, we appreciate your feedback. It all helps us to support more young people with their mental health.

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

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

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Self-harm | Advice for young people | Get help

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Self-harm is when you intentionally harm yourself as a way of dealing with difficult feelings or experiences. Find out about self-harm and how to get help.

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Where to get help if you are having suicidal thoughts, and what to do if you are worried about someone else.

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This web page is for Perinatal and Maternal Mental Health which is a part of the Somerset NHS Foundation Trust. Please visit the Trust website contact details.

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Referrals can be received from any professional. We cannot accept self-referrals, but we will help signpost and redirect you.

Professionals can make a referral by using the contact information on this page. Please select the area based on where your patient's GP is registered.

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Perinatal mental health :: Avon and Wiltshire Mental Health Partnership NHS Trust

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Referrals can be received from any professional. We cannot accept self-referrals, but we will help signpost and redirect you. Professionals can make a referral by using the contact information on this page. Please select the area based on where your patient's GP is registered.

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