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Drop in support for young people

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If you're aged 14-25 and live in East Sussex then i-Rock is here to help you.

Due to ongoing restrictions around Covid-19, i-Rock is changing the way we offer our appointments.

We are excited to introduce our new virtual drop-in i-Rock service. If you would like to talk to one of our team please click below. Staff are available between 11am-6pm Monday-Friday. The link will enable you to talk to us by video, however you are welcome to turn your camera off and just speak or use the in-app text option.
Talk to us
We can also offer a very limited number of face to face appointments - please ask one of the team for details.

Also, check out our Instagram page, where you will find tips on keeping yourself well and an Instagram live session on Monday, Wednesday and Friday at 4.30pm. Find out more and share our poster.
i-Rock Hastings Facebook page i-Rock Eastbourne Facebook page i-Rock Newhaven Faceook page

Download i-Rock information

i-Rock can offer you advice and support on emotional and mental wellbeing, jobs, education and housing.

There are lots of different people at i-Rock and they have a wide range of knowledge and information. So whether you want to talk about how you're feeling or get advice on things like housing and continuing your education, someone will be able to help.

If left untreated mental health and money problems can not only cause distress, they could affect other areas of your life. That's why i-Rock is here for you.

We are based at three different sites across East Sussex. Please note that our opening times vary for each site:

Hastings i-Rock

Open Monday-Friday, 11am to 6pm

Eastbourne i-Rock

Open Monday, Tuesday and Thursday, 11am to 6pm

Newhaven i-Rock

Open Monday, Wednesday and Friday, 11am to 6pm

When you come to i-Rock we will offer you a free drink and the chance to talk, in confidence, about any problems you may be having. We can also offer advice if you're concerned about a friend or relative.

You don't have to be sent to see us by a doctor or teacher, you can just pop in. It doesn't matter how big or small your problem is, we'll do our best to help you.

i-Rock is a drop-in, so you can just turn up when you're free, but if you'd like to book an appointment you can do so online.

Location information for this service

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Service - i-Rock drop-in for young people

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If you're aged 14-25 and live in East Sussex then i-Rock is here to help you. Due to ongoing restrictions around Covid-19, i-Rock is changing the way we offer our appointments. We are excited to introduce our new virtual drop-in i-Rock service. If you would like to talk to one of our team please click below.

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The ADHD Foundation Neurodiversity Charity - an integrated health and education service.

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Based on the 5 point scale - Download click the link below

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Improving children's mental health in schools

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Place2Be is a children and young people's mental health charity with almost 30 years' experience working with pupils, families and staff in UK schools.

We provide mental health support in schools through one-to-one and group counselling using tried and tested methods backed by research. In addition, we also offer expert training and professional qualifications.

Why it's important

1 in 5

children and young people have a probable mental health condition, and many continue to have these problems into adulthood.

50%

of those with lifetime mental health problems first experience symptoms by the age of 14.

1 in 10
boys aged 5-19 with a mental health condition are suspended in some form from school.

Find out more about our work

How we help

Mental health support in schools

Our in-school mental health service supports the wellbeing of pupils, families and staff.
Find out more

Our mental health services in schools

We provide mental health services in schools that contribute to a whole-school approach to mental health.
Find out more

Counselling training and placements

Gain experience and skills with our child counselling training and placements.
Find out more

Place2Be is part of our school family. It is more than an office, more than a therapy room and more than a collection of counsellors.

Glyn Ellis - Headteacher, Haslingden Primary School

My daughter had become a different person - one we didn't recognise - but since counselling we see signs of our old loving daughter coming back.

Parent

If you have problems or worries you get a chance to talk to a person you trust. When I grow up I want to help children like Place2Be helps children.

Eight-year-old girl

Your support makes it possible

Thousands of vulnerable children and families depend on our work every single day. We simply cannot reach them without your help. There are so many ways to lend your support.

Place2Be's counselling service in primary schools has the potential to return £8 to society by improving long-term outcomes for each child.

Make a donation

How you can help

Fundraise for us

Raise money to transform children and young people's mental health. Browse ideas, tips and advice.

Get fundraising inspiration

Take part in an event

Run, cycle, walk. Trek to great heights or tackle some muddy obstacles. Take a look at our fundraising events.

Take on an event

Partner with us

See how your organisation can help us to support more children, families and school staff across the UK.

Find out more

Our impact

In the last school year

6,901

pupils were supported through one-to-one counselling.

33,327

pupils booked their own appointments o speak to our mental health professional.

After one-to-one counselling with Place2Be

76%

of children with severe difficulties show an improvement in mental health, according to parents.

64%

of pupils whose difficulties impacted their learning in class improved, according to teachers.

75%

of children and young people found it easier to make and keep friends, according to parents and carers.

Place2Be: mental health support in schools

Hear from children and teachers about the impact of Place2Be.

News & blogs

Eating Disorders in Children and Young People: a major public health concern

Clara Faria and Professor Tamsin Ford reflect on the impact of eating disorders on children and young people's mental health.

Read more

New report from NHS England shows increase in children experiencing mental health difficulties

Published today, the report reveals that 1 in 5 children and young people now have a probable mental health condition.

Read more

The BAFTA Roadshow with Place2Be arrives in North-West London

BAFTA and Place2Be team up to bring the BAFTA Roadshow to North-West London.

Read more

Sign up to our newsletter

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Improving children's and young people's mental health - Place2Be

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Place2Be provides mental health counselling support and training to schools to improve the emotional wellbeing of children, young people, families, teachers and staff.

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

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Post credit: Dr Caroline Leaf

"People tend to believe that grief shrinks over time. What really happens is that we grow around our grief."

Three jars of the same size sit in a row. Each jar contains a ball which gets smaller in size from left to right. The text underneath reads: "People tend to believe that grief shrinks over time."

Below that there are three more jars each with a ball inside. These jars get progressively bigger from left to right, but each of the balls is the same size. The text underneath reads: "What really happens is that we grow around our grief."

We all grieve differently

There's no right or wrong way to grieve and everyone grieves in different ways. You might feel angry, sad, depressed, guilty, relieved, or any other number of emotions. Or you might be numb and not feel anything at all. However you're feeling is okay and is a normal reaction to losing someone.

Because we all grieve differently, how you react might be different to how other people around you react. For example, the way you grieve might be influenced by your culture, beliefs, or how your family and community understand loss. Your grief might also be influenced by what you feel others expect of you, but it's important to remember that however you're feeling is valid - there's nothing wrong with you if you don't react to loss the way others do.

While it's important to look after yourself when grieving, it's also important to be sensitive to how other people are grieving and accept that everyone's experience is unique.

Remember, too, that grief can come up at any time. There might be some occasions when you are expecting it, like when you experience one of many 'firsts', such as your first holiday or birthday without that person. Or these feelings might catch you unaware sometimes. It might be that you don't feel anything for a while, and then experience delayed grief. All of these experiences are normal.
In this video, our Activists share their experiences of grief.
If you're grieving, this is for you

There are a mixture of emotions and responses associated with grief and you may feel all, some or none of these. However you're feeling, your feelings are valid and you are not alone.

You might feel:

shock

panic

sadness or depression

anger

fear or anxiety

guilt

relief

numbness, or nothing

concerned with your health or other people's

abandoned

You might also experience physical symptoms of grief, including:

crying, often when you least expect it

aches, pains and headaches

loss of appetite

fatigue or difficulty sleeping

When my best friend passed away, I barely remember the first few months after he died. I was weighed down by this cloud of absolute nothing. For me, that was one of the things I never knew about grief. It can be so many emotions - or it can be nothing at all.

Ryan's story: How I started talking about my grief

Feelings of guilt and anger

Some people may feel guilty, or like it's their fault. But remember, the loss you have experienced is not your fault. And if you stop feeling sad or in pain, it does not mean that you've stopped caring. You are allowed to feel happy, find enjoyment in things and move forward in your life, and it is not a sign that you don't care enough for the person you have lost.

You may also feel angry, especially if you felt certain choices were taken away from you, such as not being able to visit to say goodbye. You may particularly feel angry if you lost someone during the Covid-19 pandemic. But remember that nothing you said or did caused - or could have changed - what happened, and it is not your fault.

It takes time to work through grief and it's best not to do it alone. Sometimes you might be surprised by feelings of sadness when you don't expect them - or you might keep worrying about other people's health, or your own. These feelings are all normal. While grief may never fully go away, most of us get through these feelings with the support of family and friends, and learn how to move forward in a new direction.

If you're struggling to come to terms with a death, you're finding daily life hard and things don't seem to be getting any better, it can help to talk to someone. Tell a trusted friend, family member or teacher how you're feeling. It's okay to ask others to be with you if you need them.

The 'grief cycle' describes how people adapt in stages after losing someone. Research suggests there are five common stages of grief, but remember that grief is a completely individual process and these stages do not always appear in the same order for everybody. Some people may not experience these stages at all.

Instagram artwork by @janellesilver - white text over a black background reads: 'this is how it feels sometimes' with a person sitting in the corner.

It is common to move forwards and backwards through these stages and some people may have a completely different experience of grief altogether.

If you feel as though your grief is making it hard for you to go about daily life, talk to your GP about counselling and professional support.

If you're experiencing any of the below, these could be signs that you should seek outside help:

Talking to your GP about bereavement can be scary, but they can help you find the right support.

Show/hide caption

Post credit: @laurasnest.de

A watercolour image of a blue circle with text reading: "Small progress is still progress".

You may find it helpful to express your grief in different ways. Here are some things you could try to help communicate how you are feeling:

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Instagram artwork by @_ellamasters_ - the word: 'Hope' on a blue patterned background.

Show/hide caption

Instagram artwork by @crazyheadcomics - clouds with raining and thunder that has tips on different ways of coping with grief.

Show/hide caption

Instagram artwork by @_ellamasters_ - two hands holding with the words: 'until we meet again, brother.'

It can be difficult to know what to say to someone who is grieving, but your support could really help. Connections with family and friends can help someone who is grieving to feel supported and loved.

Marie Curie has more tips and advice on supporting someone who is grieving.

Big occasions, such as birthdays and holidays like Eid or Christmas, can be a painful time if you've lost someone important to you. Being around lots of friends and family can cause you to think about the people who aren't there, which can bring feelings of grief and loss to the surface.

On these occasions, it's important to remember to look after yourself. If you feel things are becoming too much, make sure to give yourself time away from others. Give yourself space to remember that your loved one is not there and that it's natural to miss them. Remember too that everyone grieves differently, so try and be sensitive to the needs of your friends and family as well.

You might find it helpful before a big family or social occasion to make a plan of what you're going to do if you start to feel overwhelmed. For example, it might help to tell someone you trust about your concerns, so you have someone to check in with or take a timeout with if things get too much. Or maybe you could think about taking breaks and finding a quiet space to ground yourself before joining the group again.

You may find it helpful to use big occasions as a way to remember someone you've lost. Take a look at some tips below for ways to honour the memory of your loved one.

During the Christmas holidays there is often an unspoken pressure on everyone to come across as cheerful. Please know that you do not have to pretend that you're okay just for the comfort of others.

Artwork by Brooke Petermann. The words: 'hold hands' are in a circle on a white background.

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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Dealing with grief and loss | Mental health advice

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It can be really hard and painful to lose someone you know. Find out how to deal with grief and loss, and what help is available for bereavement.

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We help children, young people, parents, and families to rebuild their lives when a child grieves or when a child dies.

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The following information could help if your child has lost or is about to lose someone, such as a family member or friend.

If your child is about to lose someone

If a child has a loved one, such as a friend or family member who's going to die, they can benefit from special support.

A child's stress level is often at its highest before bereavement because of fear and the unknown.

Pre-bereavement counselling gives a child a chance to think and talk about their feelings and share their worries.
The YoungMinds website has more information on counselling services for children and young people
Making a memory box

If you're a parent and you know you're going to die, you could make a memory box to give to your child, or make one together.

A memory box contains things that remind you both of your time together. It can provide an important link between you and your child once you've gone.
Macmillan Cancer Support has information about making a memory box

If a child has lost someone

Talk about the person who has died

During bereavement, it can help a child to talk about the person who's died, whether it was a grandparent, parent, brother, sister or friend.

Direct, honest and open communication is more helpful than trying to protect your child by hiding the truth. If you exclude them from family ceremonies and services after someone has died it could make them feel excluded.

This can also help your child be open about their own feelings and avoid confusion about what has happened. It may be helpful to talk as a family, perhaps with your child, about how to include them in any events that celebrate or say goodbye to the person who has died.

It's important for them to have someone with whom they can talk about that person and share their emotions. This could be through photos, games, memory boxes or stories.

Over time, children may start to talk more about their loss at different times and in different ways. Young children may start talking about death or including it in their play, but this is normal and is a way for them to make sense of what has happened.

Further support for your child

There are also bereavement charities that offer helplines, email support, and online communities and message boards for children.

These include:

Child Bereavement UK - call 0800 028 8840 Monday to Friday, 9am to 5pm, or email helpline@childbereavementuk.org

Cruse Bereavement Care - call 0808 808 1677 Monday and Friday, 9.30am to 5pm; Tuesday, Wednesday and Thursday 9.30am to 8pm; Saturday and Sunday 10am to 2pm

Grief Encounter - call 0808 802 0111 Monday to Friday, 9am to 9pm, or email contact@griefencounter.org.uk

Hope Again - call 0808 808 1677 Monday to Friday, 9.30am to 5pm, or email hopeagain@cruse.org.uk

Winston's Wish - call 0808 802 0021 Monday to Friday, 8am to 8pm, or email ask@winstonswish.org

You can also find out more about children and bereavement from the Childhood Bereavement Network
Make a memory box

If the person who's died did not leave a memory box, you could make one with your child.

It can include:

gifts

shells collected on the beach

memories written on a card

anything that makes the child feel connected to that person

Don't forget to look after yourself

It's important to make sure you're also getting the support you need after a loss. This can also help you to better support your child.
Read more about getting help with grief after bereavement or loss

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Find out what to do and where to find bereavement support if your child has lost a loved one or has a loved one who's dying.

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I have been at FSN since 2010. When I first came I knew about it because the fellowship was founded on Christian principles 80 years ago. Volunteering has changed my life. It is not only the staff who are always there to help you when you are at your lowest and feel down, but it is also a place where you can come and meet people. Volunteering for FSN has changed my life. "The Community Learning courses have been a valuable resource for our clients looking to improve their mental health and wellbeing, as well as providing insight to self-management/coping strategies to build resilience. Our clients have reported they have found them interesting, informative and easy to engage with due to the welcoming and supportive staff and informal setting." - Community Connectors, Southdown I just want to thank everyone at FSN who have made the last two years so amazing. I have learnt so much and met so many inspiring people. The work you do with the community truly changes lives, as it changed mine. The courses you provide have led me into employment and given me the skills to create a life for myself.
I will continue to sing your praises to those that I meet and tell people about the amazing work that you do and hope that FSN thrives for many years to come. I know you'll touch many lives as you did mine.
2,549 children and young people aged have been supported
561 bereaved of a father
276 bereaved of a mother
227 bereaved of a sibling
768 bereaved of a grandparent
389 bereaved of a relative or friend
423 bereaved through multiple deaths
167 bereaved by suicide
35 pre-bereaved
- Dragonflies Bereavement Project "I feel more open in front of other people now"
"I'm less stressed, more confident"
"I feel good about myself - I am amazing"
"I found people that have experienced the same, it's good to talk to them"
"I've learnt little things that I can do"
"It's helped me talk to people and to make friends" - My Time Now young people's comments

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I have been at FSN since 2010. When I first came I knew about it because the fellowship was founded on Christian principles 80 years ago. Volunteering has changed my life. It is not only the staff who are always there to help you when you are at your lowest and feel down, but it is also a place where you can come and meet people.

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Peer emotional support group at The Robsack Centre, St Leonards

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I do feel that safeguarding and wellbeing of the children is fully prioritised and staff go to great lengths to support families and children. The Nursery demonstrates empathy and works hard to ensure fairness for families/children here. Really stands out as 'safe space' for children. - Health Visitor - St. Nick's Nursery "Everyone was kind and never judged everyone"
"Sometimes I find it hard to control my feelings, actions, but I understand this now"
"It was fun and creative"
"I have got more friends now since starting the group"
"I learned that you should share your feelings" - My Time Too children's comments "Volunteering at the Health and Wellbeing drop ins I have supported attendees with engaging into activities, not only at FSN but in the local community. It's great to have access to all the activities and information not only for our service users but also for myself. I really enjoy supporting the community and being part of the hub team!
"I have come along and attended various courses at FSN but also attended the computer and Health and Wellbeing drop ins. Coming here as made me in such a better place, everyone is so supportive! I feel so much more confident, I have found myself again. I love it here!" - Health and Wellbeing Hubs It was really nice to meet other families In our group, in the same situation as us, "I was terrified to start with but it was an extremely fun day"
"My little girl has really benefitted from being with other young people in similar situations. She knows she is not alone and it's ok to be sad and angry. She talks about Nanna now a lot more"
"Dragonflies has made an invaluable difference to my son, I think he was in a dark place and Dragonflies has let the light shine for him again - Dragonflies parent/carer comments "I started to volunteer with FSN in the Health and Wellbeing Hub in July 2018. In September I started a Level 3 course at FSN through another of their projects and I am also looking into doing a degree in psychology next year. Once I complete the degree I hope to start a new career path and help others and work towards removing the barriers to mental health. The course started me on this new path and changed my life!" - Wellbeing Hubs volunteer

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I do feel that safeguarding and wellbeing of the children is fully prioritised and staff go to great lengths to support families and children. The Nursery demonstrates empathy and works hard to ensure fairness for families/children here. Really stands out as 'safe space' for children. - Health Visitor - St.

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Volunteer with us

Over 16,000 highly trained volunteers support the delivery of our service. Our volunteers come from a range of backgrounds and find volunteering rewarding, challenging and fun. We have a range of roles in local Citizens Advice and Witness Service, want to find out more?

Our volunteer opportunities

Find your local Citizens Advice

For more information and advice

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Online free advice from Citizens Advice to help you find a way forward, whatever the problem. Our research enables us to campaign on issues affecting people's lives.

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Child and Adolescent Mental Health Services

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Our inpatient service at Chalkhill, Haywards Heath

Chalkhill is one of the country's leading hospitals for treating children and young people with serious mental health problems and eating disorders.

Watch our video to find out more.

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Child and adolescent mental health (CAMHS)

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Our inpatient service at Chalkhill, Haywards Heath Chalkhill is one of the country's leading hospitals for treating children and young people with serious mental health problems and eating disorders. Watch our video to find out more.

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hate destroys lives. hope not hate is a charity that works in the uk to build communities and celebrate shared identities.

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Hate destroys lives. HOPE not hate is a charity that works in the UK to build communities and celebrate shared identities.

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Supports decision making on social media and the internet at large

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It is fantastic the BBC has launched an app which will provide support to young people as they navigate the online world. I am delighted to see this positive and practical outcome resulting from The Royal Foundation Taskforce on the Prevention of Cyberbullying.
- The Duke of Cambridge

The app, which features a special keyboard, combines machine-learning technology with the ability to keep a diary of their emotions to allow children the chance to record how they're feeling and why. In response, the app can offer help and support, giving advice if their behaviour strays outside safe and sensible norms. Children can access the app at any time to get instant, on-screen advice and support the moment they need it.

The BBC Own It special keyboard will appear wherever a keyboard would surface normally - and offers real-time, in-the-moment help and advice on whatever a child is typing, for example if a child is typing something which might be upsetting to the person receiving it. It can also recognise if a child types personal details and reminds them to think twice about whether it is safe to share. It can even recognise language that might suggest a child is in trouble and will offer them advice and encourage them to talk to a trusted adult.

The app is packed with specially commissioned content from BBC Own It and across the rest of the BBC. This will give young people a range of resources to help them make the most of their time online and build healthy online behaviours and habits - covering everything from managing screen-time to boosting digital wellbeing. Most importantly,, the app will encourage young people to have open, honest and regular conversations with their parents about their online experiences. But crucially, it won't provide reports or feedback to parents and nothing the child types ever leaves their phone.

Alice Webb, Director of BBC Childrens and Education, says: "The digital world is a fantastic place for people to learn and share, but we know many young people struggle to find a healthy online balance, especially when they get their first phones. Our Own It app gives them a helping hand as they navigate this new experience so that they can make the most of the time they spend on their phones whilst avoiding some of the pitfalls. We're using cutting edge machine learning technology in a way no one has done before, putting help, support, assistance and a bit of fun too directly into young people's hands at the moments when they need it most."

The Duke of Cambridge says: "It is fantastic the BBC has launched an app which will provide support to young people as they navigate the online world. I am delighted to see this positive and practical outcome resulting from The Royal Foundation Taskforce on the Prevention of Cyberbullying."

The app has been developed with input and support from many of the organisations and individuals that made up The Duke of Cambridge's Cyberbullying Taskforce.
RB

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BBC launches Own It app - providing a helping hand to young people, online

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It is fantastic the BBC has launched an app which will provide support to young people as they navigate the online world.

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Skip to content

Popular resources this month

Booklet and supporting slide pack to help parents and carers understand Prevent and combat extremism and radicalisation.

Subject area:

Prevent duty, Reporting concerns

Age group:

Early Years, KS 1, KS 2, KS 3, KS 4, KS 5

Resources:

Parent information

Format:

Pdf, Presentation slides

Resource pack for secondary pupils to support classroom discussions about fundamental British values.

Subject area:

Debate and discussion, Fundamental British Values, Let's Discuss

Age group:

KS 3, KS 4

Resources:

Lesson ideas, Teacher guidance

Format:

Pdf, Presentation slides, Videos

© 2023 educate.against.hate

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Educate Against Hate - Prevent Radicalisation & Extremism

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This website gives parents, teachers and school leaders practical advice on protecting children from extremism and radicalisation.

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Lets Talk About It - Working Together To Prevent Terrorism

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Let's Talk About It is an initiative designed to provide practical help and guidance to the public in order to prevent terrorism.

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Free and confidential sexual health experts

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Sexual Health & Wellbeing - Brook - Fighting for healthy lives

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Brook is the only national charity to offer both clinical sexual health services, education & wellbeing services for young people, plus training & support for professionals.

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All children and young people have the right to high-quality, comprehensive relationships and sex education (RSE).

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The Students Against Depression - Students Against Depression

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Students Against Depression provides you with a calm environment and the resources to help you find a way forward - a website offering advice, information and guidance to those affected by low mood, depression and suicidal thinking.

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The Students Against Depression - Students Against Depression

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Why use Nutritionist Resource?

Guiding you towards health and happiness

Online nutrition support

With social distancing increasingly encouraged, what support options are available? Working with a nutritionist remotely ensures you receive the help you need, with maximum ease and convenience.

Find help today

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Nutritionist Resource - Find a Nutritionist Near You

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Why use Nutritionist Resource? With social distancing increasingly encouraged, what support options are available? Working with a nutritionist remotely ensures you receive the help you need, with maximum ease and convenience. Find help today

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Parenting and Family Support - Family Lives (Parentline Plus) | Family Lives

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Parenting and family support from Family Lives (formerly Parentline Plus) through our website, helpline 0808 800 2222, email service at askus@familylives.org.uk, live chat and local services.

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www.anti-bullyingalliance.org.uk needs to review the security of your connection before proceeding.

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Imago working in partnership with NHS DGSS Clinical Commissioning Group ( DGSS CCG), are pleased to announce that we are one of twenty-three organisations across England that have been awarded funding to deliver an innovative social prescribing project to improve patients ' quality of life, health and wellbeing.

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Imago working in partnership with NHS DGSS Clinical Commissioning Group ( DGSS CCG), are pleased to announce that we are one of twenty-three organisations across England that have been awarded funding to deliver an innovative social prescribing project to improve patients ' quality of life, health and wellbeing.

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The temperatures are on the rise, but it is still important people stay warm and well this winter. If you look after a relative, friend or neighbour, we would like to encourage you to focus on your...

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Care for the Carers - Supporting carers in East Sussex

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The temperatures are on the rise, but it is still important people stay warm and well this winter. If you look after a relative, friend or neighbour, we would like to encourage you to focus on your...

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Info about OCD, eating disorders and Body Dysmorphic Disorder

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What Are Eating Disorders?

Eating disorders are problems that affect a person's eating behaviors as well as their attitudes and feelings about food - and about their body.

Eating disorders affect a person's mental health and can cause serious harm to a person's physical health.

There are several types of eating disorders.

What Are the Different Types of Eating Disorders?

Common types of eating disorders are anorexia, bulimia, binge eating, and avoidant/restrictive food intake disorder (ARFID).

Anorexia. People with anorexia:

eat very little on purpose, leading to a very low body weight

have an intense fear of weight gain and fear looking fat

have a distorted body image and see themselves as fat even when they are very thin

People with anorexia are very strict about what and how much they will eat. They may think about food or calories almost all the time.

To lose weight, some people with anorexia fast or exercise too much. Others may use laxatives, diuretics (water pills), or enemas.

Bulimia. People with bulimia:

overeat and feel out of control to stop, called binge eating

do things to make up for overeating, such as:

make themselves throw up on purpose after overeating, called purging

use laxatives, diuretics, weight loss pills, fast, or exercise a lot to prevent weight gain

judge themselves based on body shape and weight

People with bulimia eat much more (during a set period of time) than most people would. If a person regularly binges and purges, it may be a sign of bulimia. Unlike people with anorexia who are very low weight, people with bulimia may be thin, average weight, or overweight. People with bulimia often hide their eating and purging from others.

Binge eating. People with binge eating disorder:

overeat and feel out of control to stop

eat large amounts even when they are not hungry

may feel upset or guilty after binge eating

often gain weight and may become very overweight

Many people with binge eating disorder eat faster than normal. They may eat alone so others don't see how much they are eating. Unlike people with bulimia, those with binge eating disorder do not make themselves throw up, use laxatives, or exercise a lot to make up for binge eating. If a person binge eats at least once a week for 3 months, it may be a sign of binge eating disorder.

ARFID. People with avoidant/restrictive food intake disorder:

are not interested in food or avoid foods

lose weight, or don't gain expected amount of weight

are not afraid of gaining weight

don't have a poor body image

People with ARFID don't eat because they are turned off by the smell, taste, texture, or color of food. They may be afraid that they will choke or vomit. They don't have anorexia, bulimia, or another medical problem that would explain their eating behaviors.

How Do Eating Disorders Affect Health and Emotions?

Eating disorders can cause serious problems throughout the body.

Anorexia can lead to health problems caused by undernutrition and low body weight, such as:

low blood pressure

slow or irregular heartbeats

feeling tired, weak, dizzy, or faint

constipation and bloating

irregular periods

weak bones

delayed puberty and slow growth

People with anorexia may find it hard to focus and have trouble remembering things. Mood changes and emotional problems include:

feeling alone, sad, or depressed

anxiety and fears about gaining weight

thoughts of hurting themselves

Bulimia can lead to health problems caused by vomiting, laxatives, and diuretics, such as:

low blood pressure

irregular heartbeats

feeling tired, weak, dizzy, or faint

blood in vomit or stool (poop)

tooth erosion and cavities

swollen cheeks (salivary glands)

People with bulimia may have these emotional problems:

low self-esteem, anxiety, and depression

alcohol or drug problems

thoughts of hurting themselves

Binge eating can lead to weight-related health problems, such as:

diabetes

high blood pressure

high cholesterol and triglycerides

fatty liver

sleep apnea

People with binge eating disorder may:

have low self-esteem, anxiety, or depression

feel alone, out of control, angry, or helpless

have trouble coping with strong emotions or stressful events

ARFID may lead to health problems that stem from poor nutrition, similar to anorexia. People with ARFID may:

not get enough vitamins, minerals, and protein

need tube feeding and nutrition supplements

grow poorly

People with ARFID are more likely to have:

What Causes Eating Disorders?

There's no one cause for eating disorders. Genes, environment, and stressful events all play a role. Some things can increase a person's chance of having an eating disorder, such as:

poor body image

too much focus on weight or looks

dieting at a young age

playing sports that focus on weight (gymnastics, ballet, ice skating, and wrestling)

having a family member with an eating disorder

mental health problems such as anxiety, depression, or OCD

How Are Eating Disorders Diagnosed?

Health care providers and mental health professionals diagnose eating disorders based on history, symptoms, thought patterns, eating behaviors, and an exam.

The doctor will check weight and height and compare these to previous measurements on growth charts. The doctor may order tests to see if there is another reason for the eating problems and to check for problems caused by the eating disorder.

How Are Eating Disorders Treated?

Eating disorders are best treated by a team that includes a doctor, dietitian, and therapist. Treatment includes nutrition counseling, medical care, and talk therapy (individual, group, and family therapy). The doctor might prescribe medicine to treat binge eating, anxiety, depression, or other mental health concerns.

The details of the treatment depend on the type of eating disorder and how severe it is. Some people are hospitalized because of extreme weight loss and medical complications.

What if I Have an Eating Disorder?

If you think you may have an eating disorder:

Tell someone. Tell a parent, teacher, counselor, or an adult you trust. Let them know what you're going through. Ask them to help.

Get help early. When an eating disorder is caught early, a person has a better chance of recovery. Make an appointment with your doctor or an eating disorders specialist.

Go to all appointments. Treatment takes time and effort. Work hard to learn about yourself and your emotions. Ask questions any time you have them.

Be patient with yourself. There's so much to learn, and change happens a little at a time. Take care of yourself and be with people who support you.

Where Can I Learn More About Eating Disorders?

For more information on eating disorders, visit the National Eating Disorders Association (NEDA).

For more help and support, the National Association of Anorexia Nervosa and Associated Disorders (ANAD) offers these free resources:

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Eating disorders are problems that affect a person's eating behaviors as well as attitudes and feelings about food and their body. This article for teens describes how different eating disorders impact a person's health and emotions.

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Teen eating disorders: Tips to protect your teen

Concerned about teen eating disorders? Know what contributes to teen eating disorders, the consequences of eating disorders and the best strategies for prevention.
By Mayo Clinic Staff
Eating disorders can take a devastating toll on teens. To help protect your child, understand the possible causes of teen eating disorders and know how to talk to your son or daughter about healthy-eating habits.

Why teens develop eating disorders

Eating disorders are serious conditions related to persistent eating behaviors that negatively impact health, emotions and the ability to function in important areas of life. The most common eating disorders are anorexia nervosa, bulimia nervosa and binge-eating disorder.

While the exact cause of eating disorders is unknown, certain factors might be involved, including:

Biology. People with first-degree relatives (siblings or parents) with an eating disorder may be more likely to develop an eating disorder, suggesting a possible genetic link.

Psychological and emotional issues. Psychological and emotional problems, such as depression or anxiety disorders, are closely linked with eating disorders.

Environmental. Modern Western culture emphasizes thinness.

Favorite activities. Participation in activities that value leanness, such as ballet, or sports in which scoring is partly subjective, such as skating, can play a role.

Early consequences of teen eating disorders

Signs and symptoms vary, depending on the type of eating disorder. Be alert for eating patterns and beliefs that might signal unhealthy behavior. Some red flags that might indicate an eating disorder include:

Extreme weight loss or not making expected developmental weight gain

Frequently skipping meals or refusing to eat

Excessive focus on food

Persistent worry or complaining about being fat

Frequent checking in the mirror for perceived flaws

Using laxatives, diuretics or enemas after eating when they're not needed

Forcing yourself to vomit or exercising too much to keep from gaining weight after bingeing

Repeated episodes of eating abnormally large amounts of food in one sitting

Expressing depression, disgust or guilt about eating habits

Prevention begins with open communication

Talk to your son or daughter about eating habits and body image. To get started:

Encourage healthy-eating habits. Discuss how diet can affect your health, appearance and energy level. Encourage your teen to eat when he or she is hungry. Eat together as a family.

Discuss media messages. Television programs, movies and social media can send the message that only a certain body type is acceptable. Encourage your teen to question what he or she has seen or heard.

Promote a healthy body image. Talk to your teen about his or her self-image and offer reassurance that healthy body shapes vary. Don't make or allow hurtful nicknames, comments or jokes based on a person's physical characteristics, weight or body shape.

Foster self-esteem. Respect your teen's accomplishments, and support his or her goals. Listen when your teen speaks. Look for positive qualities in your teen, such as curiosity, generosity and a sense of humor. Remind your teen that your love and acceptance are unconditional - not based on his or her weight or appearance.

Share the dangers of dieting and emotional eating. Explain that dieting can compromise your teen's nutrition, growth and health, as well as lead to an eating disorder. Remind your teen that eating or controlling his or her diet isn't a healthy way to cope with emotions. Instead, encourage your teen to talk to loved ones, friends or a counselor about problems he or she might be facing.

Also, set a good example. If you're constantly dieting, using food to cope with your emotions or talking about losing weight, you might have a hard time encouraging your teen to eat a healthy diet or feel satisfied with his or her appearance. Instead, make conscious choices about your lifestyle and take pride in your body.

Seeking help for teen eating disorders

If you suspect that your teen has an eating disorder, talk to him or her in a loving and non-confrontational way. Also, schedule a checkup for your teen. The doctor can reinforce healthy messages and look for unusual changes in your teen's body mass index or weight percentiles. The doctor can also talk to your teen about his or her eating habits, exercise routine and body image. If necessary, he or she can refer your teen to a mental health provider.

If your teen is diagnosed with an eating disorder, treatment will likely involve a specific type of family therapy that helps you work with your child to improve his or her eating habits, reach a healthy weight, and manage other symptoms. Sometimes medication is prescribed to treat accompanying mental health conditions, such as depression, anxiety or obsessive-compulsive disorder. In severe cases, hospitalization might be needed.

Whatever the treatment plan, remember that early intervention can help speed recovery.

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Is your teen at risk of developing an eating disorder?

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Concerned about teen eating disorders? Know what contributes to teen eating disorders, the consequences of eating disorders and the best strategies for prevention. By Mayo Clinic Staff Eating disorders can take a devastating toll on teens. To help protect your child, understand the possible causes of teen eating disorders and know how to talk to your son or daughter about healthy-eating habits.

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NHS advice about healthy living, including eating a balanced diet, healthy weight, exercise, quitting smoking and drinking less alcohol.

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The National Feeding and Eating Disorders Service at GOSH specialises in the assessment and treatment of children with feeding and eating difficulties of a psychological nature, often associated with co-occurring health conditions and usually quite complex presentations. As part of the Child and Adolescent Mental Health Service at GOSH, the emotional and psychological wellbeing of children and families is at the centre of our work.

We use a psychologically informed approach to focus on the relevant behavioural, emotional and interactional aspects of feeding and eating difficulties.

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The National Feeding and Eating Disorders Service at GOSH specialises in the assessment and treatment of children with feeding and eating difficulties of a psychological nature, often associated with co-occurring health conditions and usually quite complex presentations.

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Supporting a child who self-harms

Offer them emotional support

Finding out that your child's been hurting themselves can be really hard to accept and it's natural to feel anxious or upset. Some parents might also blame themselves or feel powerless to help. But if you can, it's really important to try and stay calm and remember there are things you can do to support your child.

Focus on showing them that you're there whenever they choose to talk. Remember they may prefer to talk over text or WhatsApp rather than in person. If they do feel ready to talk, try to just listen and not ask too many questions about why they've been self-harming, so it doesn't seem like you're judging them.

Let them know that you care about them and that you want to help them find healthier ways to cope with difficult or upsetting feelings they're having. But that's it's okay for them to be honest with you about what they're going through.

Focus on what's causing the self-harm

Remember self-harm is often caused by an underlying problem, like depression or anxiety, or being bullied. It can be more helpful to focus on helping them with what's causing their feelings rather than on the self-harm itself.

You can help them to get support for a mental health problem, such as by talking to their GP, someone at their school or to Childline. It can also help to ask their GP about a referral to Child and adolescent mental health services (CAMHS).

Sometimes hiding or taking away something a child is using to self-harm can lead to them finding other ways to hurt themselves. You could try asking your child what would be most helpful for them and ask them to tell you when they feel they want to hurt themselves.

Sometimes, it might be possible to come to an agreement where your child tells you when they've hurt themselves. It's important to make sure any injuries or cuts are cleaned and properly taken care of. Any serious injuries should be treated right away in a hospital.

Encourage them to find healthy ways to cope

Instead of simply asking a child to stop self-harming, it can be helpful to suggest something they could do instead to cope with difficult feelings.

Some things young people who've spoken to us have found helpful are:

paint, draw or scribble in red ink

hold an ice cube in your hand until it melts

write down your negative feelings then rip the paper up

wear an elastic band on your wrist and snap it every time you feel the urge to self-harm

listen to music

punching or screaming into a pillow

talk to friends or family

take a bath or shower

exercise

watch your favourite funny film.

Childline also has many more self-harm coping techniques for children and young people. The wall of expression game can also be a helpful way for young people to deal with difficult feelings.

Help them to build their confidence

Many children who self-harm suffer from low self-esteem or confidence. You can help by reminding them about the things they do well or help them to learn something new together, like playing guitar or making crafts.

You could write a list of all the things that make you proud of your child and that make them special, and giving it to them. Try to focus on things about their personality rather than things like their academic achievements.

Childline also has advice for children and young people on building their confidence and self-esteem.

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Being worried about a child who's self-harming can be really difficult. We've got advice to help you understand why children and teenagers self-harm, how to recognise the signs, and what you can do to support a young person who's struggling.

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Find out what self-harm means and what to do if you think you're affected by it.

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Are you being bullied? If you are being bullied, or you are not ready to make a report to CEOP, you can talk to Childline anonymously online or on the phone - No worry is too big or too small. Visit Childline

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Self-harm, or inflicting physical harm onto one's body to ease emotional distress, is not uncommon in kids and teens.

In fact, according to clinical psychologist Deborah Serani, PsyD, in her book Depression and Your Child: A Guide for Parents and Caregivers, about 15 percent of kids and teens engage in self-harm.

There are many forms of self-harm, including cutting, scratching, hitting and burning. Many kids and teens who self-harm also struggle with depression, anxiety, eating disorders, physical abuse or other serious concerns or psychological disorders.

These kids "don't know how to verbalize their feelings, and instead, act them out by self-injuring," Serani writes. Kids might self-harm to soothe deep sadness or other overwhelming emotions. They might do it to express self-loathing or shame. They might do it to express negative thoughts they can't articulate. They might do it because they feel helpless.

Research has found that self-harm is an addictive behavior. "Clinical studies link the role of opiates. When a child self-harms these feel-good endorphins flood the bloodstream. The rush is so pleasing that a child learns to associate self-harm as soothing, instead of being destructive," Serani writes.

Self-harm is called non-suicidal self-injury (NSSI) because there's no intention to commit suicide. However, as Serani cautions in her book, self-injury can lead to deliberate suicide.

If you notice signs of self-harm, take your child to a therapist for a professional evaluation. A therapist will determine whether self-harm is suicidal or non-suicidal by administering a suicide assessment (and ascertain if other concerns are present). They'll also teach your child healthy techniques for dealing with painful emotions or situations.

In addition to taking your child to see a mental health professional, there are other ways you can help them reduce the urge to self-harm. In Depression and Your Child, Serani lists these valuable tips.
1. Create a coping kit.
Put positive and uplifting items in a shoebox or another container, which your child can use when they get the urge to self-harm. This can be anything from a journal to art supplies to upbeat music to photos of friends, family or their heroes. Include anything your child finds calming or inspiring.
2. Model positive imagery.
Visualizing a beautiful, serene place is a great way to reduce anxiety or painful emotions. When you practice positive imagery in front of your child you help them strengthen these skills. Serani suggests talking aloud as you describe a soothing landscape - like a beach - or positive memories of a place you've been to. Use vivid details in your descriptions.
3. Talk about triggers.
Help your child better understand the types of situations and stressors that trigger their negative feelings. As Serani notes, "If it's a test coming up in school, a social event or a dentist appointment, talk about how the days leading up to it can feel stressful." This helps your child be prepared and have the necessary skills at their disposal. Also, talk about your personal triggers and the healthy ways you cope.
4. Suggest using less severe behaviors.
If the urge to self-harm is still present, Serani suggests "using less severe activities," such as "holding an ice cube, tearing paper, shredding a sheet, snapping a rubber band, sucking a lemon peel and pounding a pillow."
5. Suggest engaging in physical activities.
According to Serani, the rush of adrenaline in physical activities, such as running, dancing and playing chase with their pet, actually produces the same chemical surge that self-injury does.
6. Be compassionate about setbacks.
Stopping self-harming behavior isn't easy, and it'll take time. Your child may have setbacks. The best approach if a setback occurs is to offer nonjudgmental support. "Research shows that shame, criticism, or overreaction when parents see a wound causes children to withdraw back into self-harming behaviors," Serani writes.

Again, if you think your child is self-harming, make an appointment with a therapist for a professional assessment, and support them in practicing healthy coping strategies.

Overcoming self-harm isn't easy, but, with effective intervention, your child can stop these behaviors and get better. The key is to get help.

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Helping Your Child Reduce Self-Harming Behavior

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Self-harm, or inflicting physical harm onto one's body to ease emotional distress, is not uncommon in kids and teens. In fact, according to clinical psychologist Deborah Serani, PsyD, in her book Depression and Your Child: A Guide for Parents and Caregivers, about 15 percent of kids and teens engage in self-harm.

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What is Self-Harm?

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What is self-harm?

The phrase 'self-harm' is used to describe a wide range of behaviours. Self-harm is often understood to be a physical response to an emotional pain of some kind, and can be very addictive. Some of the things people do are quite well known, such as cutting, burning or pinching, but there are many, many ways to hurt yourself, including abusing drugs and alcohol or having an eating disorder. Sometimes, it's more important to focus on how someone is feeling rather than what they do to themselves. Quite often, people find that more helpful.

Everyone has accidents from time to time resulting in cuts and bruises - but it's the injuries that are caused on purpose that are considered to be acts of self-harm. Self-harm often happens during times of anger, distress, fear, worry, depression or low self-esteem in order to manage or control negative feelings. Self-harm can also be used as a form of self-punishment for something someone has done, thinks they have done, are told by someone else that they have done, or that they have allowed to be done to themselves.

SelfharmUK often receives emails from people asking if what they are doing to themselves can be classified as self-harm. The bottom line is that anything that causes you harm - even slight harm - which in some small way makes you feel better emotionally, can fall under the umbrella of self-harm. The important thing isn't to focus too much on the labeling, but to recognise when help is needed and find some support as soon as possible.

Sometimes, self-harm is referred to as self-injury. It doesn't matter which term you use, providing you feel you are being heard and understood.

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The phrase 'self-harm' is used to describe a wide range of behaviours. Self-harm is often understood to be a physical response to an emotional pain of some kind, and can be very addictive.

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Feeling stressed, anxious, low or struggling to sleep? Every Mind Matters can help with expert advice, practical tips and personalised actions to help stay on top of your mental wellbeing.

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DfE supporting children's mental health advice

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COVID-19: guidance on supporting children and young people's mental health and wellbeing

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Call and select option 2 or dial 0800 0309 500

The Sussex Mental Healthline offers listening support, advice, information and signposting to anyone experiencing difficulties, or who may be in crisis and in urgent need of help, with their mental health.

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Call and select option 2 or dial 0800 0309 500 The Sussex Mental Healthline offers listening support, advice, information and signposting to anyone experiencing difficulties, or who may be in crisis and in urgent need of help, with their mental health.

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Throughout the MindEd site we make use of images and videos. In all cases, except where specifically noted, these images and videos use actors and are not intended to represent any specific person.

Disclaimer

Please note that the advice provided on MindEd is written and quality assured by experts in mental health and is accurate and comprehensive as possible. It is however only general advice and should not be used as a substitute for any individual advice you might receive from consulting your own doctor/mental health professional. Please use your own judgement when deciding how best to apply our information to any specific situation or proposed treatment. This applies to any clinical professionals, who should use their own clinical judgement when interpreting the information on MindEd and deciding how to best apply it in the treatment of patients.

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MindEd is suitable for all adults working with, or caring for, infants, children or teenagers, adults and older people, including people with a learning disability and autistic people; all the information provided is quality assured by experts, useful, and easy to understand.

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On Thursday 30 November from 2:30am - 7:30am, you won't be able to contact Childline whilst we do some important maintenance to our systems. This means that 1-2-1 chats, calling and messages to Childline will be unavailable. You'll still be able to use the Childline website for advice and information.

If you're in danger or it's an emergency, you should always call 999

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Get help and advice about a wide range of issues, call us on 0800 1111, talk to a counsellor online, send Childline an email or post on the message boards.

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Free text counselling service for 12-18 yr olds

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YoungMinds | Mental Health Charity For Children And Young People

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YoungMinds are a mental health charity for children, young people and their parents, making sure all young people can get the mental health support they need.

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Connexions 360 - Your life. Your East Sussex | C360

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C360 is the East Sussex County Council website for young people. It aims to give you advice and information on everything in East Sussex.

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Tips for feeling good in lockdown

1. Stay connected, chat to mates Chatting to our family and friends makes us feel good, and in lockdown we're all using social media for social good, so maybe just call someone when you're feeling a bit lonely, we all are sometimes. 2. Talk about your worries, and be there for your mates It's [...]

Read more tips here

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1. Stay connected, chat to mates Chatting to our family and friends makes us feel good, and in lockdown we're all using social media for social good, so maybe just call someone when you're feeling a bit lonely, we all are sometimes. 2. Talk about your worries, and be there for your mates It's [...]

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Essential support for under 25s

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

Featured

The Mix. Registered charity number: 1048995

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

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

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

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

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

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The Mix - Essential support for under 25s

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

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We are the UKs leading charity for autistic people and their families. Since 1962, we have been providing support, guidance and advice, as well as campaigning for improved rights, services and opportunities to help create a society that works for autistic people.

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Collection/drop off point: Nutty Wizard Café, South Street, BN7 2BP

Tuesdays, 6pm-8pm, term time only

This young people's community-based group provides a range of fun activities which focuses on improving social and communication skills, building confidence, independence and self-esteem - all while making new friends and having fun!

Hastings Young Adults Group (16-25 yrs)

Roebuck Centre, Roebuck Street, Hastings, East Sussex, TN34 3BB

Wednesdays, 7pm-9pm, term time only

The group focuses on improving social and communication skills, building confidence and self-esteem, all while making new friends and having fun in a relaxed, informal setting

Hastings Teenz (11-15 yrs)

Roebuck Centre, Roebuck Street, Hastings, East Sussex, TN34 3BB

Mondays, 4.30pm - 6.30pm and Wednesdays, 5pm-7pm, both term time only

This young people's group provides a range of structured and fun activities including music, drama, cookery, art, physical and interactive games. The group focuses on improving social and communication skills, building confidence, independence and self-esteem, making new friends and having fun, all in a relaxed, informal setting.

Battle (8+ yrs)

Sussex House, Tills Courtyard, High Street, Battle, East Sussex, TN33 0AE

First Saturday of each month, all year round, 9.30am-12.30pm

This young children's group provides a range of structured and fun activities including music, drama, cookery, art, physical and interactive games. The group focuses on improving social and communication skills, building confidence and self-esteem, making new friends and having fun, all in a relaxed, informal setting.

Battle (9-14 yrs)

Sussex House, Tills Courtyard, High Street, Battle, East Sussex, TN33 0AE

Second Saturday of each month, all year round, 9.30am-12.30pm

This young person's group provides a range of structured and fun activities including music, drama, cookery, art, physical and interactive games. The group focuses on improving social and communication skills, building confidence and self-esteem, making new friends and having fun, all in a relaxed, informal setting.

Holiday activities programme

We run activity programmes for young people aged 10-25 during the Easter and Summer school holidays and the half-terms in February, May and October.

Cost of East Sussex children's services

Costs upon application.

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Collection/drop off point: Nutty Wizard Café, South Street, BN7 2BP Tuesdays, 6pm-8pm, term time only This young people's community-based group provides a range of fun activities which focuses on improving social and communication skills, building confidence, independence and self-esteem - all while making new friends and having fun!

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Courses and info

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Open for parents

Being a parent is not always easy. You are not alone if you find it difficult sometimes. But it's OK. You can talk to us.

If you live in East Sussex and you're worried about managing your child's behaviour, supporting their development or their emotional wellbeing or you want support and advice to help build a positive relationship with your child, we can help.

Find out more

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Young Peoples Top Tips for Parents - | Open for parents

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Being a parent is not always easy. You are not alone if you find it difficult sometimes. But it's OK. You can talk to us. If you live in East Sussex and you're worried about managing your child's behaviour, supporting their development or their emotional wellbeing or you want support and advice to help build a positive relationship with your child, we can help.

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Kent Community Health NHS Foundation Trust

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East Sussex School Health | Kent Community Health NHS Foundation Trust

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Text Your School Nurse Need to speak to someone now contact us by text using our confidential text messaging service for parents and carers of children of ages 5 to 19 years and also young people aged between 11 to 19 years.

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Everyone has feelings of anxiety, nervousness, tension, and stress from time to time. Here are 5 ways to help manage them:

Become a relaxation expert. We all think we know how to relax. But chilling out in front of the TV or computer isn't true relaxation. (Depending on what you're watching or doing, it could even make you more tense.) The same is true for alcohol, drugs, or tobacco. They may seem to relieve anxiety or stress, but it's a false state of relaxation that's only temporary. What the body really needs is daily practice of a relaxation technique - like deep breathing, tai chi, or yoga - that has a physical effect on the mind. For example, deep breathing helps to relax a major nerve that runs from the diaphragm to the brain, sending a message to the entire body to let go and loosen up.

Get enough sleep, nourishment, and exercise. Want your mind and body to feel peaceful and strong enough to handle life's ups and downs? Get the right amount of sleep for your needs - not too much or too little. Eat well: Choose fruit, vegetables, lean proteins, and whole grains for long-term energy (instead of the short bursts that come from too much sugar or caffeine). And exercise to send oxygen to every cell in the body so your brain and body can operate at their best.

Connect with others. Spend time with friends or family. Organized activities are great, but just hanging out works too. Doing things with those we feel close to deepens our bonds, allowing us to feel supported and secure. And the fun and sharing that go with it allow us to feel happier and less upset about things. If you feel worried or nervous about something, talking about it with someone who listens and cares can help you feel more understood and better able to cope. You'll be reminded that everyone has these feelings sometimes. You're not alone.

Connect with nature. Heading out for a walk in the park or a hike in the woods can help anyone feel peaceful and grounded. (Choose somewhere you feel safe so you can relax and enjoy your surroundings.) Walking, hiking, trail biking, or snowshoeing offer the additional benefit of exercise. Invite a friend or two - or a family member - along and enjoy feeling connected to people as well.

Pay attention to the good things. A great way to keep our minds off the worry track is to focus our thoughts on things that are good, beautiful, and positive. Appreciate the small, everyday blessings. Allow yourself to dream, wish, and imagine the best that could happen.

Note: When anxiety or worry feels extreme, it may be a sign of an anxiety disorder. For someone who has an anxiety disorder, getting proper care from a health professional is important. These tips can help too, of course. But professional treatment is the only way to shake an anxiety disorder.

Date reviewed: April 2016

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Everyone has feelings of anxiety, nervousness, tension, and stress from time to time. Here are 5 ways to help manage them: Become a relaxation expert. We all think we know how to relax. But chilling out in front of the TV or computer isn't true relaxation.