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WS CC Young People - Emotionally Based School Avoidance

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Think Good - Feel Good: A Cognitive Behaviour Therapy Workbook for Children and Young People

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Think Good - Feel Good: A Cognitive Behaviour Therapy Workbook for Children and Young People

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Think Good - Feel Good: A Cognitive Behaviour Therapy Workbook for Children and Young People (Psychology)

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think good - feel good: a cognitive behaviour therapy workbook for children and young people

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Think Good - Feel Good: A Cognitive Behaviour Therapy Workbook for Children and Young People

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Think Good - Feel Good: A Cognitive Behaviour Therapy Workbook for Children and Young People eBook: Stallard, Paul: Amazon.co.uk: Kindle Store

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Starving the Anxiety Gremlin: A Cognitive Behavioural Therapy Workbook on Anxiety Management for Young People

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Starving the Anxiety Gremlin: A Cognitive Behavioural Therapy Workbook on Anxiety Management for Young People

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Banish Your Body Image Thief: A Cognitive Behavioural Therapy Workbook on Building Positive Body Image for Young People

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CBT Toolbox for Children and Adolescents

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cbt toolbox for children and adolescents: over 220 worksheets & exercises for trauma

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Friends For Life. Group Leaders Manual For Youth

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Why Us?

The Friends Resilience Skills have been used worldwide for more than 30 years!

The FRIENDS RESILIENCE SKILLS have been endorsed by the World Health Organisation as best practice for the prevention of anxiety and depression.

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We are unique world wide, with our ongoing improvements, and our current, updated 8th edition of Friends' curricula.

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The Friends Resilience Skills have been used worldwide for more than 30 years! The FRIENDS RESILIENCE SKILLS have been endorsed by the World Health Organisation as best practice for the prevention of anxiety and depression. Our books and resources have developmentally appropriate techniques for different age groups, from young children to adults.

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What is anxiety?

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

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

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

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

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

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

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

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

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

When does anxiety become a problem?

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

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

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

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

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

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

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

What causes anxiety?

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

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

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

Some common things that can cause anxiety include:

Discrimination and anxiety

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

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

Show/hide caption

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

Real stories from young people about what caused their anxiety

Symptoms and signs of anxiety

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

stomach problems, such as pains, feeling sick or diarrhoea

heart beating really fast

fast, shallow breathing

feeling light-headed, dizzy or faint

grinding your teeth

shaking or trembling

sweating more than usual

nervous, on edge and unable to relax

overwhelmed

like something bad is going to happen

out of control

tired and grumpy

needing reassurance or worrying you've upset someone

self-conscious

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

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

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

Types of anxiety disorders

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

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

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

Symptoms of GAD can include:

feeling restless, irritable or on edge

being unable to control worries

having difficulty concentrating

getting tired easily

sleep problems

pain such as headaches, muscle aches and stomach aches

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

Our bloggers share their experiences of anxiety

Treating anxiety disorders

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

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

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

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

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

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

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

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

If anxiety is stopping you from going to the doctor

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

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

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

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

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

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

Ways to look after yourself if you have anxiety

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

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

Below are some coping technique ideas that you can try.

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

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

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

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

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

How to make a self-soothe box

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

What is a self-soothe box?

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

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

Our bloggers share their coping techniques for anxiety

How to support a friend with anxiety

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

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

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

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

Where to get help

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

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

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Anxiety and Anxiety Disorders | Signs and symptoms

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

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Some resources to support children and adults around anxiety, worry, stress, and fears; including those related to the pandemic/Covid-19 (this page will be updated on a very regular basis so please keep checking it for new entries. This is not an exhaustive or prescriptive list).

Free videos by Dr Karen Treisman to support relaxation and emotional regulation (please feel free to send in requests as I am happy to create more if possible)

Things to be mindful of:
Firstly, please hold in mind, there is no right or wrong. We are all different and going through changes, reflections, and discoveries a lot of the time. We all have different sensory profiles, needs, preferences, pasts and so forth- so, take your time to choose what will be most helpful to you at this time, or none of them at all, if you just need some space or to do something different- there is no one size fits all. There is a menu of options to give some ideas, but there are many more which you might like to try. Be gentle with yourself and others.

People may be experiencing an array of different feelings, and these might be changing and flowing at different times; as well as soaking in other people's feelings and sensations. For more grounding, soothing, and coping tools please see my "Presley the Pug" or "Binnie the baboon" workbooks, my therapeutic treasure box book, or my therapeutic treasure deck of grounding, soothing, regulating, and coping cards.

Please also see my online module on Presley the Pug for a 9.5 hours of videos and resources around emotional regulation and expressing feelings.

1. Hand or star breathing-A video by Dr Karen Treisman introducing a brief breathing exercise called "hand breathing". It can be used for children and for adults. https://youtu.be/NAldSdx-jps

2. Sensory, grounding, soothing, and regulating box- A video by Dr Karen Treisman discussing how to make and create a sensory, soothing, and grounding box which supports all of one's senses to regulate. Suitable and adaptable for children and adults. https://youtu.be/9XyxqWiqLk0

3. Muscle tensing and releasing tool-A video by Dr Karen Treisman introducing a brief tension releasing exercise of tensing and relaxing one's muscles. Suitable and adaptable for children and adults. https://youtu.be/FbhUxg9eHDE

4. Left and right body breathing- A video by Dr Karen Treisman introducing a breathing exercise which supports left and right breathing. Suitable for older children, teenagers, and adults. https://youtu.be/MHwiqovPrXY

5. Rhythm and butterfly breathing-A video by Dr Karen Treisman introducing how rhythm can be used to help to change one's regulation and arousal. Also, this introduces the butterfly hug move which activates both the left and right side of one's brain. Suitable and adaptable for children and adults. https://youtu.be/e6z6TJ1wQDM

6. Externalising worry through worry dolls, worry plaques etc- https://youtu.be/5Q-EoWSJQJg

7. Soaking in a positive moment- A video by Dr Karen Treisman introducing how we can find a happy, feel good, and positive memory and travel back to it, anchor on to it, and soak it in- including using all of our senses. Suitable and adaptable for children and adults. https://youtu.be/RRiQixmqcXI

8. Every interaction is an intervention- video of Dr Karen Treisman explaining her quote "Every interaction is an intervention"- https://youtu.be/8pBkXbCP3Q4

There are many many more worksheets, tips, tools, and resources in my books and cards (available from amazon and a range of other retailers):

1. Binnie the Baboon- a workbook for anxiety, stress, worries, and fears- https://www.youtube.com/watch?v=AWEGxbnNe4E

2. Presley the Pug- a workbook for relaxation, calm and emotional regulation- https://www.youtube.com/watch?v=HhjZHu1MjeY

3. Therapeutic Treasure Deck of grounding, regulating, soothing, and coping cards- https://www.youtube.com/watch?v=Mfw_bGIcMcM

4. Neon the ninja focusing on nightmares, sleep difficulties, and night terrors- https://www.youtube.com/watch?v=x2mnU3TXW8c

These are also available as ebooks and pdfs here- https://www.ebooks.com/en-gb/searchapp/searchresults.net?term=karen+treisman

Please also see my online module on Presley the Pug for a 9.5 hours of videos and resources around emotional regulation and expressing feelings. See the online training tab on this website for more information.

Podcasts and videos from Dr Karen Treisman and a range of other people which might be useful at this time: (for general podcasts about trauma please see recommendations under my links, worksheets, and podcast page).

Karen Treisman discussing how the current situation might evoke and re-trigger past traumas- A video by Dr Karen Treisman discussing how the experiences being felt during the pandemic can be retriggering and resurfacing past traumas and feelings and sending people down a time hole. https://www.youtube.com/watch?v=msNO7ZmLXns&feature=youtu.be

Karen Treisman discussion some common survival, protective, and coping tools, skills, and resources-A video discussing some of the survival, protective, and coping responses and skills which we as individuals can use and rely on when in a place of threat, stress, trauma, and fear. Discusses fight, flight, freeze, and many more responses- https://youtu.be/tVw6naHFLKc and an accompanying worksheet (please ensure this is fully cited and referenced if shared or used) around survival skills and patterns- http://www.safehandsthinkingminds.co.uk/wp-content/uploads/2016/03/feeling-safe-putting-up-defenses.pdf

Karen Treisman discussing some of the survival, protective, and coping responses and skills which organisations, systems, and teams can use and rely on when in a place of threat, stress, trauma, and fear. Discusses fight, flight, freeze, and many more responses. https://youtu.be/PaRwY7qzEyw and a worksheet on this http://www.safehandsthinkingminds.co.uk/wp-content/uploads/2018/09/organisational-defences-final-bled.pd f (please ensure this is fully cited and referenced if shared or used)

Karen Treisman discussing the importance of how organisations make people feel during this time; and how the values of trauma-informed practice need to be embedded and modelled; and our staff wellbeing needs to be at the forefront- https://www.youtube.com/watch?v=9J7ayCkw4eg

Karen Treisman- reading a poem written by Karen for Drop for Disorder about trauma, adversity, and culturally informed, infused, and responsive systems and organisational change- "trauma reducing not trauma inducing"- the topic of Karen's forthcoming book on trauma-informed organizations- https://www.youtube.com/watch?time_continue=1&v=LRJ9w3jIv0w&feature=emb_logo

Karen Treisman discussing some of the reasons why people might be either/or struggling to fall asleep, having disturbed or change sleep, and/or feeling exhausted and tired more than usual in the context of the pandemic- https://www.youtube.com/watch?v=ClztIRbjeiI

Karen Treisman discussing some of the different layers of loss, grief, and mourning both at an individual and collective level which people may experiencing, feeling, and seeing. loss amidst the coronavirus- https://youtu.be/n9a79NeUARo

Grief, death, bereavement, and loss online module (7.5 hours and a resource pack)- supporting children and adolescents by Dr Karen Treisman (paid)- creative and expressive resources- safehandsthinkingminds.thinkific.com

Karen Treisman and Lisa Cherry in conversation about trauma, adversity, and culturally informed, infused, and responsive organisations in the context of the pandemic- https://www.youtube.com/watch?v=4rqbKq9UBHU&feature=emb_logo

Dr Karen Treisman and Kathryn Angelini from Hillingdon virtual school- talking about school, covid, emotional regulation, supervision and much more- https://www.podbean.com/media/share/pb-irpx9-e02bcf?utm_campaign=u_share_ep&utm_medium=dlink&utm_source=u_share

Dr Karen Treisman and Hannah Albery and Kate Margarson on mind matters- talking about schools, trauma-informed practice, relationships, creativity and much more- http://youtu.be/MCDkkB_Ht5I

Bruce Perry (there is a whole series by Bruce around the pandemic)- https://www.youtube.com/watch?v=orwIn02h6V4&feature=youtu.be and https://www.youtube.com/watch?v=VcDTXJpCMiY&feature=youtu.be&app=desktop

Guy Mcpherson and Bruce Perry- https://www.thetraumatherapistproject.com/podcast/bruce-perry-md-phd-staying-emotionally-close-in-the-time-of-covid-19/

Bruce Perry on decision fatigue in the context of the pandemic- https://www.youtube.com/watch?v=Yc-Nv8eqfgM&feature=share&app=desktop

Racial injustice and covid- http://‪ https://jri.org/podcasts/covid-19-response-and-racial-injustices

Coronavirus and poverty- https://soundcloud.com/user-72463423/episode-2-coronavirus-and-poverty

The Social Matters Podcast- The impact of Covid-19 on Black and minority Ethnic people podcast - https://podcasts.apple.com/gb/podcast/the-social-matters-podcast/id1436421996

Nadine Harris Burke on the Black Community and Covid- https://sdvoice.info/the-black-community-covid-19-trauma/

James Docherty and Lisa Cherry on maintaining recovery from addition during covid- https://www.youtube.com/watch?v=7D5973k_VEw

Neglect in the context of Covid- https://www.childprotectionprofessionals.org.uk/Blog/child-neglect-lockdown-and-the-new-normal

Podcasts around covid from ITTIC- http://socialwork.buffalo.edu/social-research/institutes-centers/institute-on-trauma-and-trauma-informed-care/trauma-talks/trauma-talks-covid19.html

Guy Mcpherson and Peter Levine- https://www.thetraumatherapistproject.com/podcast/peter-levine-phd-managing-in-the-midst-of-covid-19/

Gabor Mate and Russell Brand- https://www.youtube.com/watch?v=C-mJnYmdVmQ and Gabor Mate and Thomas Hubl- https://m.youtube.com/watch?v=FhlVIhjZj4k

Dan Hughes- talking about Covid and children who have experienced trauma- https://www.youtube.com/watch?feature=youtu.be&v=2nLF0wdoSJ0&app=desktop

Madeleine Black about Covid- https://www.youtube.com/watch?v=WR0uv2gXtHY&feature=youtu.be&app=desktop

Managing stress in the workplace-Jerry Colonna and Camille Preston - https://hbr.org/podcast/2020/03/managing-the-stress-and-uncertainty-of-coronavirus

Stephen Porges and the polyvagal theory and covid- https://www.youtube.com/watch?v=6FGTHm6R4pc&app=desktop

Autism and covid- https://www.acamh.org/podcasts/cornavirus-autism-a-parents-guide/?utm_source=Subscriber&utm_campaign=0401ae5288-EMAIL_CAMPAIGN_2019_12_02_03_10_COPY_01&utm_medium=email&utm_term=0_f59ca1eb20-0401ae5288-119372361 and supporting neuro diverse children during isolation- https://www.youtube.com/watch?feature=youtu.be&v=dXPtqmHKNoE&app=desktop

Janina Fisher on covid- https://www.thetraumatherapistproject.com/podcast/janina-fisher-phd-managing-in-the-midst-of-covid-19/

The future of children's service in the context of covid- Jenny Cole- https://podcasts.apple.com/gb/podcast/wwcsc-talks/id1511700345

Podcast on delivering children's services during covid- https://learning.nspcc.org.uk/news/2020/june/podcast-impact-on-delivering-childrens-services-during-lockdown

Lockdown and stories from adopters - http://www.alcoates.co.uk/p/the-adoption-fostering-podcast.html

A song from beacon house- take what you need- https://m.youtube.com/watch?feature=youtu.be&v=tDCTKz66vYg

Bessel Van der Kolk podcast about covid- https://www.besselvanderkolk.com/blog/caring-for-yourself and Bessel on helplessness amidst covid- https://www.nicabm.com/when-covid19-leaves-clients-feeling-helpless/

Jennifer King webinar on the impact of trauma on our brains- https://medium.com/@jak292/covid-19-our-brains-our-bodies-our-trauma-8ece7779cc9b

Fran Waters interviewed by Guy McPherson- https://www.thetraumatherapistproject.com/podcast/fran-s-waters-lmft-managing-in-the-midst-of-covid-19/

Juli Alvaredo- home but not alone- https://www.youtube.com/watch?v=3Evv0vgqiAY&feature=share&app=desktop

Paul Gilbert on compassionate mind during covid and beyond- https://www.compassionatewellbeing.com/compassion-safe-relating-and-world-change.html

Sue Badaeu on grief and loss during covid- https://www.youtube.com/watch?v=0qON_Vcz6U8&app=desktop

The coronavirus can teach us to connect- Ted talk- https://thewisdomcollector.blogspot.com/2020/04/the-coronavirus-crisis-can-teach-us.html?m=1

One small thing has a regular podcast about prison and the justice system- they have been doing a series about covid within this- here is one example- https://play.acast.com/s/justice/2dcd77d4-8fd3-49a3-ab3a-74a41e338d76

Hannah Albery and Lisa Cherry- talking about being a headteacher during covid- https://www.youtube.com/watch?v=i8_7cK2BhQ0

Stuart guest- advice for schools post lockdown- https://pookyh.buzzsprout.com/1183931/4458053-stuart-guest-how-can-schools-take-a-trauma-informed-approach-post-pandemic

Interview on grief and loss from University of Buffalo- http://socialwork.buffalo.edu/social-research/institutes-centers/institute-on-trauma-and-trauma-informed-care/trauma-talks/trauma-talks-grief-loss.html

Short clip by Patricia Berendsen- why am I so tired when working online therapeutically- https://www.youtube.com/watch?feature=youtu.be&v=DRRjetJSzhs&app=desktop

Impact of social work of covid podcast- https://podcasts.apple.com/za/podcast/episode-15-s2-impact-of-covid-19-on-social-work/id1436421996?i=1000471949788

Trauma informed communication- why it is important- https://traumainformedoregon.org/understanding-why-trauma-informed-communication-is-important/

How lockdown can impacts sports and play- https://www.anncrafttrust.org/return-to-play-how-lockdown-affects-sport-and-activity-safeguarding-matters/

Useful links for adults and children (by no means exhaustive or prescriptive, and not in a particular list):

Child and adolescent resources:

Downloadable child friendly explanation about coronavirus- http://www.millfields.hackney.sch.uk/uploads/2019/Corona%20Virus%20Info%20for%20Young%20Children.pdf.pdf and

Some lovely illustrated stories from the Australian Childhood Foundation about corona and hugs- https://www.childhood.org.au/app/uploads/2020/03/Talking-to-Children-COVID-19-Social-Story.pdf and https://www.childhood.org.au/app/uploads/2020/04/hug_HR.pdf

Talking to kids about coronavirus- 2 useful blogs- http://www.jkp.com/jkpblog/2020/03/i-have-a-question-about-coronavirus/ And http://www.jkp.com/jkpblog/2020/03/talking-to-children-about-the-coronavirus/

A book for children about coronavirus- https://nursedottybooks.com/dave-the-dog-is-worried-about-coronavirus-2/?fbclid=IwAR2xzx5IPUaVRZ506wnQKyq-e1vdJ8KZtEpLeXF2AVoROsNfmNJIGbnOGus

Some worksheets for kids whilst they are home, share by Jessica Kingsley Publishers- https://emails.jkp.com/t/t-E7198D9CA58B42F52540EF23F30FEDED

A book illustrated about covid by Axel Scheffler- https://nosycrow.com/wp-content/uploads/2020/04/Coronavirus-A-Book-for-Children.pdf

Stay at home superheroes book- https://issuu.com/sophie_marsh/docs/stay_home_superheroes

Everybody worries. A picture book about coronavirus- https://en.calameo.com/read/000777721945cfe5bb9cc?authid=Xu9pcOzU3TQx

A story for children called "how not to go to school" about lockdown- https://parsleymimblewood.wordpress.com/

A book for children called "stuck inside"- https://www.stuckinsidebook.com/

Story book about coronavirus by UNHCR- https://www.unhcr.org/news/press/2020/4/5e8ecdba4/childrens-storybook-released-help-children-young-people-cope-covid-19.html

While we can't hug story and video for children- https://youtu.be/2PnnFrPaRgY

Time to come in bear animation- https://www.youtube.com/watch?v=DA_SsZFYw0w&feature=youtu.be

Some info about coronavirus and anxiety for young people- https://young.scot/campaigns/national/coronavirus

I have a question resource for children- https://www.ihaveaquestionbook.com/

Covid related grief and bereavement resources- http://www.childhoodbereavementnetwork.org.uk/covid-19.aspx and https://www.winstonswish.org/coronavirus/

Some worksheets for children during this time (need to be adapted accordingly)- https://documentcloud.adobe.com/link/track?uri=urn%3Aaaid%3Ascds%3AUS%3A18b7fa14-bbb1-4067-9b8a-757d2defb735&fbclid=IwAR2Q24JQp2tx-QFfdP7ZQtwiZaQK5GASgVnpDXZz5dg0e8ahfFx1RoQfLMc

Some videos and activities for adults and children- https://www.childcomwales.org.uk/coronavirus/

A story about covid (American-focused)- https://alliedhealth.lsuhsc.edu/clinics/docs/CarolineConquersherCoronoaFears31820.pdf

Child's guide to staying safe online- https://www.childrenscommissioner.gov.uk/wp-content/uploads/2020/04/cco-childrens-digital-safety-wellbeing-kit.pdf

Adult resources predominantly around trauma: (of course there are overlaps)

Trauma-informed values and principles applied to the current covid situation written by Dr Karen Treisman- trauma informed values in covid

Thinking of those infographic with rainbows poster- thinking of all of those who...

Resources from beacon house about covid, developmental trauma, attachment and much more- https://www.youtube.com/watch?v=bJHupiDtJKA&feature=youtu.be and on survival mode- https://beaconhouse.org.uk/wp-content/uploads/2019/09/What-Survival-Looks-Like-At-Home.pdf

Trauma-informed Oregon-Trauma-informed response to Covid- https://traumainformedoregon.org/wp-content/uploads/2020/03/Considerations-for-COVID-19-Trauma-Informed-Response.pdf and https://traumainformedoregon.org/tic-wellness-and-routines-rituals/ and https://traumainformedoregon.org/workforce-wellness-strategies-during-covid-19/

Trauma-informed script from trauma-informed Oregon- https://traumainformedoregon.org/wp-content/uploads/2020/04/The-Anatomy-of-a-Trauma-Informed-Script-TIP-Sheet.pdf

Trauma informed communication- why it is important- https://traumainformedoregon.org/understanding-why-trauma-informed-communication-is-important/

Resources from Bruce Perry and the Neurosequential model- https://www.neurosequential.com/covid-19-resources

Covid response from mad in the UK- non pathologising responses- https://www.madintheuk.com/2020/03/covid-19-resources-were-all-in-this-together/

Covid and pandemic from a social justice and equity lens- https://www.racialequitytools.org/fundamentals/resource-lists/resources-addressing-covid-19-with-racial-equity-lens

Covid and poverty- https://www.jrf.org.uk/report/uk-poverty-2020-21

Pandemic pressures for low income families report- https://www.resolutionfoundation.org/app/uploads/2021/01/Pandemic-pressures.pdf

Social justice resources from the pandemic from irresistible- https://irresistible.org/covid

The Social Matters Podcast- The impact of Covid-19 on Black and minority Ethnic people podcast- https://podcasts.apple.com/gb/podcast/the-social-matters-podcast/id1436421996

Impact of covid on BAME communities from Royal College of Psychiatrists- https://www.rcpsych.ac.uk/docs/default-source/about-us/covid-19/impact-of-covid19-on-bame-staff-in-mental-healthcare-settings_assessment-and-management-of-risk_13052020v2.pdf?sfvrsn=1068965_2

BAME and covid- http://www.bmevoices.co.uk/introducing-you-to-bamestream/

Anti-racist resources- please see the trauma-informed organisation tab for anti-racist resource recommendations.

Coronavirus and the impact on children from the Roma community- http://clok.uclan.ac.uk/33616/1/4%20Roma%20Children%27s%20Participation%20-%20Covid-19%20and%20the%20EU.pdf

Resources for managing stress in a pandemic- https://www.acesconnection.com/g/practicing-resilience/blog/managing-post-traumatic-stress-in-a-pandemic-practices-and-resources-updated-regularly

SAMSHA- Lots of resources and downloads- https://www.samhsa.gov/coronavirus

Living in uncertain times- https://drjenfrahm.com/leading-uncertain-times/

Looking after yourself and your family during coronavirus- https://www.yarboroughacademy.co.uk/for-parents-and-carers/looking-after-you-and-your-family-during-coronavirus/

Some self-care resources from Buffalo Social Work- http://socialwork.buffalo.edu/resources/self-care-starter-kit.html and from the Anna Freud Centre- https://www.annafreud.org/selfcare/

A blog by Dr Liz Gregory- https://weneedtotalkaboutchildrensmentalhealth.wordpress.com/2020/03/27/tips-to-share-with-children-to-help-them-cope-with-the-new-normal/amp/?__twitter_impression=true and one based on teenagers during lockdown- https://weneedtotalkaboutchildrensmentalhealth.wordpress.com/2020/03/29/2and-getting-through-lockdown-together-with-teenagers/

Some resources around disaster responses- https://www.samhsa.gov/dtac/recovering-disasters/phases-disaster

Some resources about panic and worry from Narrative Therapy- https://dulwichcentre.com.au/lived-wisdom-on-panic-worry-and-isolation/

Some resources about Narrative Therapy in a pandemic- https://dulwichcentre.com.au/narrative-responses-to-covid-19/

Useful article in the guardian normalising people's responses- https://www.theguardian.com/world/2020/mar/25/why-its-healthy-to-be-afraid-in-a-crisis

Covid resources which are about non-pathologising responses- https://www.madintheuk.com/2020/03/covid-19-resources-were-all-in-this-together/

We are in this together- Lucy Johnstone- Mad in the UK- https://www.madintheuk.com/2020/04/we-are-all-in-this-together/

Media struggle to define what is normal- Mad in America- https://www.madinamerica.com/2020/04/pandemic-media-define-whats-normal/

Understanding our feelings during covid- Mad in the UK- https://www.madintheuk.com/2020/05/understanding-feelings-time-of-covid/

The impact of covid on early years- https://www.suttontrust.com/wp-content/uploads/2020/07/Getting-the-Balance-Right.pdf

EMDR in the context of Covid- https://mcusercontent.com/952e63a91783a30a4877e5acc/files/424023bb-a404-4dc9-80ae-75f7f8c3052f/EMDR_Resources_in_the_Era_of_COVID_19.pdf

Some resources from the BPS- https://www.bps.org.uk/news-and-policy/advice-talking-children-about-illness

Trauma-informed response for covid- http://chicagotorturejustice.org/wellness-during-the-coronavirus/#trauma

Covid related grief and bereavement resources- http://www.childhoodbereavementnetwork.org.uk/covid-19.aspx and https://www.winstonswish.org/coronavirus/ and https://www.phoenixgrouphq.com/bereavement

Grief and loss online module by Dr Karen Treisman (paid)- creative and expressive resources- safehandsthinkingminds.thinkific.com

Covid trauma working group- https://www.traumagroup.org/

Responding to stress experienced by hospital staff resources- https://www.kingsfund.org.uk/audio-video/stress-hospital-staff-covid-19

Health journal about covid- https://www.magonlinelibrary.com/coronavirus

Digital poverty blog- https://www.thirdsector.co.uk/zoe-amar-covid-19-%E2%80%93-charities-action-digital-divide/digital/article/1683991

Remote working book- https://seasaltlearning.com/finding-your-campfire-a-remote-working-survival-guide/

Some tips by Dr Karen Treisman around attending virtual events- Some top tips and ideas for attending a virtual event

A report about young people using online therapy in the charity world- https://www.thinknpc.org/resource-hub/charities-young-people-and-digital-mental-health-services/

Community response to covid- a range of resources- https://ccr.publichealth.gwu.edu/covid-19

Community resources from Kenya including posters in a variety of languages- https://sites.google.com/green-string.org/covid-19-kenya/home

Some theraplay resources which can be done virtually- https://theraplay.org/product/theraplay-activities-for-telehealth/

Some guided mediation- https://corona.pocketproject.org/practice-tools/

Some sensorimotor tools and ideas during the pandemic- https://sensorimotor.pages.ontraport.net/online-therapy-resources

Some EMDR resources during the pandemic- https://mcusercontent.com/952e63a91783a30a4877e5acc/files/424023bb-a404-4dc9-80ae-75f7f8c3052f/EMDR_Resources_in_the_Era_of_COVID_19.pdf

Some videos and activities for adults and children- https://www.childcomwales.org.uk/coronavirus/

Colour in poster- this won't be forever- by Emma Paxton- http://imagistic.co.uk/free-covid-19-printables/

Safeguarding, covid, and education- https://www.gov.uk/government/publications/covid-19-safeguarding-in-schools-colleges-and-other-providers/coronavirus-covid-19-safeguarding-in-schools-colleges-and-other-providers

Going back to school over covid blog by Mary Meredith- https://marymered.wordpress.com/2020/04/14/five-ways-to-help-children-heal-when-schools-reopen/amp/?__twitter_impression=true

Reopening education after covid- https://case.edu/socialwork/traumacenter/sites/case.edu.traumacenter/files/2020-06/COVID-19%20and%20Opening%20of%20Educational%20Institutions.pdf

Schools supporting children around bereavement in the context of covid- https://www.winstonswish.org/coronavirus-schools-support-children-young-people/

Pupils views about change to education around covid- https://edpsy.org.uk/features/2020/pupil-views-around-the-covid-19-pandemic-an-opportunity-for-change-in-education/

Help with remove education (England)- https://get-help-with-remote-education.education.gov.uk/

Babies born during lockdown report- https://babiesinlockdown.files.wordpress.com/2020/08/babies-in-lockdown-main-report-final-version.pdf

Covid and impact on babies report- https://parentinfantfoundation.org.uk/wp-content/uploads/2021/01/210115-F1001D-Working-for-Babies-Report-FINAL-v1.0-compressed.pdf

Mandalas to colour in- covid related- https://www.dropbox.com/s/rsxquk12joqe9vo/Healing-from-the-Inside-Out-Affirmations-and-coloring-pages-for-covid19%20(2).pdf?dl=0

NHS and anxiety- https://www.nhs.uk/oneyou/every-mind-matters/anxiety/?WT.tsrc=Search&WT.mc_id=Anxiety&gclid=CjwKCAjwsMzzBRACEiwAx4lLG5nZ-vEMTwxo3vaH0eBTh3sJLVydiJkxwHJS7114R37GGwIXXRzJ9BoC_0YQAvD_BwE

For those interested in CBT resources- https://www.psychologytools.com/

Some info for adults about coronavirus and anxiety- https://www.mentalhealth.org.uk/publications/looking-after-your-mental-health-during-coronavirus-outbreak/while-working

Doing what matters in times of stress- A guide written by WHO- https://www.who.int/publications-detail/9789240003927

Coronavirus and prisons- https://commonslibrary.parliament.uk/research-briefings/cbp-8892/

On-The-Line. A film made in lockdown by 42 young refugees. https://youtu.be/PSeBhWTvTxQ‬
Some social work, child protection, and care specific resources:
Some guidelines for social workers during this time- https://www.basw.co.uk/professional-practice-guidance-home-visits-during-covid-19-pandemic

Social work amidst the pandemic- https://www.researchinpractice.org.uk/children/news-views/2020/april/social-work-with-children-and-families-in-the-pandemic/

A spotlight about remote working in the courts by a judge- http://www.transparencyproject.org.uk/remote-justice-a-judges-perspective/

Virtual family group conferences- https://www.communitycare.co.uk/2021/01/14/virtual-family-group-conferences-fared-covid-19/

Journal on social work during covid- https://sw2020covid19.group.shef.ac.uk/

Journal on social work during covid- next edition- http://sw2020covid19.group.shef.ac.uk

Journal on social work during covid- edition 5- https://sw2020covid19.group.shef.ac.uk/

Resources to support social workers during covid- https://www.communitycare.co.uk/2020/05/26/social-work-podcasts-support-covid-19/

Safeguarding in covid for community and voluntary groups- https://learning.nspcc.org.uk/news/2020/may/safeguarding-during-coronavirus-voluntary-and-community-groups

The impact of covid on care leavers report by staf- https://www.staf.scot/news/staf-report-covid-19

David Grimm writes an article of some of the experiences of lockdown from a care experienced perspective- https://www.nationalconfidentialforum.org.uk/news-events/2020/05/national-confidential-forum-participant-david-grimm-issues-advice-to-care-experienced-people-during-lockdown/

A collaborative poem about care experienced young people during lockdown- https://imohub.org.uk/definecare-collaborative-poem-by-care-leavers/

Covid and increased cyber and online abuse report- https://t.co/5k0x0fpZjr?amp=1

Virtual children's hearings report- https://www.celcis.org/files/6815/9646/6463/Virtual_Childrens_Hearings_Report_3rd_August_2020.pdf

Coronavirus and safeguarding/child protection- https://learning.nspcc.org.uk/safeguarding-child-protection/coronavirus

Podcast on social work leadership amidst covid- https://www.youtube.com/watch?v=0qON_Vcz6U8&app=desktop

Podcast on delivering children's services during covid- https://learning.nspcc.org.uk/news/2020/june/podcast-impact-on-delivering-childrens-services-during-lockdown

Covid guidance and foster care/residential- https://www.health-ni.gov.uk/publications/covid-19-guidance-foster-care-and-supported-lodgings-settings and https://www.gov.uk/government/publications/coronavirus-covid-19-guidance-on-isolation-for-residential-educational-settings/coronavirus-covid-19-guidance-on-isolation-for-residential-educational-settings

Introduction of placements and adoption transitions from corambaaf- https://corambaaf.org.uk/sites/default/files/uploads/Managing%20Introductions%20of%20children%20with%20their%20prospective%20adopters%20270320.pdf

Report looking at kinship carers during the pandemic. Kinship carers are hugely important & often a neglected & poorly represented group of people- https://www.frg.org.uk/images/Cross_party_PT_on_KC/Kinship_carers_experiences_report.pdf

Impact of lockdown and school closures on care experienced young people- https://www.adoptionuk.org/Handlers/Download.ashx?IDMF=b3326f3b-4cdf-46fe-94e1-8724bbb75475

Home visits and child protection- the challenges of physically distancing- https://www.researchinpractice.org.uk/children/news-views/2020/july/child-protection-and-risks-from-covid-19-home-visits-and-the-challenges-of-social-distancing/

Young carers and the impact of covid- https://www.anncrafttrust.org/young-carers-and-covid-19/

Young carers and covid- a report by UEA- https://www.caringtogether.org/wp-content/uploads/2020/06/UEA-young-carer-CRCF-COVID-19-final-findings-v1.0.pdf

Young people's experience of the justice system during covid- https://www.cycj.org.uk/wp-content/uploads/2020/06/COVID-19-and-justice-report-final.pdf

Family and drugs courts briefing during covid- https://justiceinnovation.org/sites/default/files/media/documents/2020-05/fdac_briefing_final.pdf

The impact of covid on children living in poverty- https://view.publitas.com/the-childhood-trust/children-in-lockdown-the-childhood-trust-report-june-2020/page/1

Social work guidance around covid- https://markallenassets.blob.core.windows.net/communitycare/2020/04/PSW-Coronavirus-Ethical-Response-and-Best-Practice-Guide.pdf

Children with disabilities during covid- https://contact.org.uk/news-and-blogs/dcp-left-in-lockdown/

Impact of social work of covid podcast- https://podcasts.apple.com/za/podcast/episode-15-s2-impact-of-covid-19-on-social-work/id1436421996?i=1000471949788

Virtual contact between children and birth parents blog written by Research in Practice- https://www.researchinpractice.org.uk/children/news-views/2020/april/virtual-contact-between-children-and-their-birth-families-during-lockdown-unexpected-opportunities/

Lockdown and stories from adopters- http://www.alcoates.co.uk/p/the-adoption-fostering-podcast.html

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Covid, Anxiety, Stress- Resources & Links

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Some resources to support children and adults around anxiety, worry, stress, and fears; including those related to the pandemic/Covid-19 (this page will be updated on a very regular basis so please...

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Handouts_Anxiety Training_19 and 24 March 2021

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For some, the end of the summer holiday and a return to seeing friends each day can't come soon enough. But for others, just the thought of returning to the classroom can be daunting. Everyone's school experience is different.

Everyone's school experience is different.

Whether you're starting in a new form, school or college, there can be a lot of stress around this time. From worrying about making friends to having to sit exams, we all have our own issues and anxieties.

Here are our tips to help calm your nerves in preparation for the new term.

2. Get a good night's sleep

Getting plenty of sleep is great for clearing the mind, improving memory and ridding the body of toxins, to make you feel re-energised. It also aids concentration and helps to ease stress.

A few days before you go back to school, set your alarm to the time you'll need to get up for so your body can get used to waking up at that time again.

A few days before you go back to school, set your alarm to the time you'll need to get up for so your body can get used to waking up at that time again.

7. Think ahead

If you're really dreading going back, try and write a list of the things you are looking forward to. This could be seeing a friend, being in a certain class or an event you may have coming up in your school. Stick it somewhere you can see easily on your first day to remind yourself of the good things you have to look forward to.

If you're really dreading going back, try and write a list of the things you are looking forward to.

Where to get help

For more information, tips and suggestions on where to get help, check out our guide to looking after yourself.

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Tips for dealing with back-to-school anxiety

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For some, the end of the summer holiday and a return to seeing friends each day can't come soon enough. But for others, just the thought of returning to the classroom can be daunting. Everyone's school experience is different. Whether you're starting in a new form, school or college, there can be a lot of stress around this time.

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During an anxious period of time or a panic attack, I have found that I tend to start feeling very disconnected from everyone else. My thoughts can start racing at a mile a minute. Sometimes it can feel like I'm stuck in slow motion, or that everything is in fast forward. Everything seems to get much louder and out of focus. In my brain everyone is judging me, even when the likelihood is that no one has even noticed. Sometimes I try to talk, but can feel my voice running away from me, or my words. Before I know it, the whole world feels as though it has fallen into chaos, and yet I'm the only one who's noticed.

Anxiety has a way of isolating you, trapping you in your own mind and making you feel like there's no way out. For a very long time, I hated letting anyone know what was going on, and unsurprisingly, this normally meant that the chaos in my mind never really went away. I was always scared of being seen as a burden, or too much work. This was until I found support from my school, who were determined to never let me feel that way.

Anxiety has a way of isolating you, trapping you in your own mind and making you feel like there's no way out.

Grounding techniques

Together we tried many different things:

Square breathing - this is where you breathe in for four seconds, hold for four seconds, breathe out for four seconds, hold for four seconds and repeat.

Just chatting - taking your mind off of the worry is a lot easier than you'd think sometimes.

Going through my senses - to do this, name five things you can see, four things you can touch, three things you can hear, two things you can smell and one thing you can taste.

These things all helped, but I personally found that they were just a distraction until the panic passed. On some days, that's all I felt like I could do and it helped. But the best grounding technique I found was taught to me by a teacher when I was in a full-blown panic attack and helped me to snap out of my anxious thinking. It's called the alphabet game.

The best grounding technique I found was taught to me by a teacher when I was in a full-blown panic attack and helped me to snap out of my anxious thinking. It's called the alphabet game.

The alphabet game

The alphabet game is where you name something for every letter of the alphabet within any category of subject. This could be animals, people's names, foods etc.

I had never found something that had me back to thinking logically and calmly so fast. Now it is definitely my go-to exercise for anxious days (mine, or other people's). This isn't an instant fix by any means, and everyone will have different experiences, but it's an excellent grounding technique to get your brain switched back from the fear and panic that has thrown all rationality out the window.

The alphabet game is where you name something for every letter of the alphabet within any category of subject. This could be animals, people's names, foods etc.

The main thing I learnt, however, is the importance of letting people in. If I hadn't let the people around me help, I don't know if things would have ever gotten better, and I'm not sure if I'd know everything I do know about looking after myself and others.

If you're struggling, give these a try, but also please talk to someone responsible that you trust! The awful feelings will pass and good days will come. You can do it!

Where to get help

For more information, tips on coping and suggestions of where you can go to get help for anxiety or panic attacks, have a look at our page on anxiety.

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The grounding technique that helps me when I'm anxious

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During an anxious period of time or a panic attack, I have found that I tend to start feeling very disconnected from everyone else. My thoughts can start racing at a mile a minute. Sometimes it can feel like I'm stuck in slow motion, or that everything is in fast forward.

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During this second lockdown, lots of young people have been struggling with being stuck inside again, away from friends and family, worried for their physical health or the health of their family and friends too. This is a worrying and anxiety-provoking time for many of us.

If this is how you are feeling, one thing that may help during this pandemic is to practise positive psychology.

Gratitude

Research has shown that gratitude can have all sorts of benefits for our wellbeing, from improved sleep, to more enjoyment of school, and even more body satisfaction. Practising gratitude is not just a case of having a positive view of life, but a way of putting life into perspective. By thinking of what we are grateful for, it helps to shift our perspective from negative to positive.

Here is one way you could put gratitude into practice to help boost your wellbeing during this uncertain time.

Gratitude diaries

A gratitude diary is a great way to incorporate gratitude into your daily routine. It is good to fill in your gratitude diary at night in order to end the day on a positive note and be relaxed before you sleep. Try to make filling in your gratitude diary a part of your daily routine.

A simple way to complete a gratitude diary is to use a journal or notebook every evening and write down everything that you are grateful for. It's also great to read on days when you might be feeling particularly down or anxious; you can read back through to help remind you what you have to be positive about.

Mindfulness

Mindfulness is another helpful way to use positive psychology in everyday life. Mindfulness is when you are attentive to and aware of what is taking place around you; the aim is to allow you to observe your thoughts, feelings, and emotions without criticism. Research shows that mindfulness can have a number of benefits for young people, including reduced sensitivity to pain, reduced depression, reduced stress and reduced anxiety.

You can use apps like Headspace or Calm to learn how to practise mindfulness. You may also find this mindfulness technique helpful.

54321 Mindfulness technique

The 54321 mindfulness technique is a great way to observe what is going on around you in the present moment, and useful to use if you are experiencing a moment of anxiety. The technique relies on awareness of what your different senses are experiencing and is rooted in mindfulness; it can help with anxiety, depression, addiction disorders and stress.

The first step of this technique is for you to look around at your surroundings and identify five things you can see. Next, identify four things you can hear, three things you can feel and then two things you can smell. And finally, one thing you can taste.

If you are struggling, give these a try. Do not forget you are not alone in how you feel. The negative feelings will pass, and hopefully these techniques can help that happen. Remember you can talk to an adult that you trust about how you're feeling or use helplines too. You can do this.

Where to get help

We have lots of tips, advice and guidance on where you can get support for your mental health during the COVID-19 pandemic on our coronavirus and mental health page.

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Positive psychology techniques to improve your mental health during the COVID-19 pandemic

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During this second lockdown, lots of young people have been struggling with being stuck inside again, away from friends and family, worried for their physical health or the health of their family and friends too. This is a worrying and anxiety-provoking time for many of us.

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The Homunculi Approach to Social and Emotional Wellbeing: A Flexible CBT Programme for Young People on the Autism Spectrum or with Emotional and Behavioural Difficulties

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The Homunculi Approach to Social and Emotional Wellbeing: A Flexible CBT Programme for Young People on the Autism Spectrum or with Emotional and Behavioural Difficulties

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the homunculi approach to social and emotional wellbeing: a flexible cbt programme for young people on the autism spectrum or with emotional and behavioural difficulties

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psychiatry & clinical psychology: professional

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anger; anxiety; asperger syndrome; psychologist; teacher; therapist; special educational needs; speech therapists; occupational therapists; age 7+; teenager

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psychology / psychopathology / autism spectrum disorders

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teaching of students with specific learning difficulties

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teaching of students with specific learning difficulties / needs

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psychology/psychotherapy - child & adolescent

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teaching of specific groups & persons with special educational needs

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teaching of students with emotional & behavioural difficulties

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teaching of students with specific learning difficulties / needs

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The Homunculi Approach to Social and Emotional Wellbeing: A Flexible CBT Programme for Young People on the Autism Spectrum or with Emotional and Behavioural Difficulties

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Buy The Homunculi Approach to Social and Emotional Wellbeing: A Flexible CBT Programme for Young People on the Autism Spectrum or with Emotional and Behavioural Difficulties Illustrated by Anne Greig and Tommy MacKay (ISBN: 9781843105510) from Amazon's Book Store. Everyday low prices and free delivery on eligible orders.

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Anxiety: Cognitive Behaviour Therapy with Children and Young People

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Anxiety: Cognitive Behaviour Therapy with Children and Young People

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Anxiety: Cognitive Behaviour Therapy with Children and Young People (CBT with Children, Adolescents and Families)

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Activity Scenarios How thoughts affect feeelings

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

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Pesky gNATs is designed to help mental health professionals deliver CBT interventions to young people. It combines gaming and mobile technology with the highest quality psychological content to support evidence-based interventions with young people aged 9-17.

Availability

The Pesky gNATs software is designed for use by mental health professionals who work with young people. A single user licence of Pesky gNATs costs £150. Before using the software we also recommend that you complete our online training, which is available for free to all mental health professionals registered for Pesky gNATs.

Please complete our registration process to request access to the Pesky gNATs software and online training.

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Pesky gNATs is designed to help mental health professionals deliver CBT interventions to young people. It combines gaming and mobile technology with the highest quality psychological content to support evidence-based interventions with young people aged 9-17. Availability The Pesky gNATs software is designed for use by mental health professionals who work with young people.

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Surrey EPS Graded Exposure Ladder Instructions

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Worth noting: MoodGym now requires people to be 18+ to sign up, so a staff member would need to sign up for young people.

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Peer-reviewed publications reporting on studies of moodgym:

McDermott, R., & Dozois, D. J. A. (2019). A randomized controlled trial of Internet-delivered CBT and attention bias modification for early intervention of depression. Journal of Experimental Psychopathology, 10(2), 2043808719842502.

Dorow, M., Stein, J., et al. (2018). Implementation of the Internet-Based Self-Management Program "moodgym" in Patients with Depressive Disorders in Inpatient Clinical Settings - Patient and Expert Perspectives. Psychiatr Prax, 45(5), 256-62.

Howell, A. N., Rheingold, A. A., et al. (2018). Web-based CBT for the prevention of anxiety symptoms among medical and health science graduate students. Cognitive Behaviour Therapy, 1-21.

Lobner, M., Pabst, A., et al. (2018). Computerized cognitive behavior therapy for patients with mild to moderately severe depression in primary care: A pragmatic cluster randomized controlled trial (@ktiv). J Affect Disord, 238, 317-26.

Gilbody, S., Brabyn, S., et al. (2017). Telephone-supported computerised cognitive-behavioural therapy: REEACT-2 large-scale pragmatic randomised controlled trial. The British Journal of Psychiatry, 210(5), 362-267.

Healey, B. J., Griffiths, K. M., & Bennett, K. (2017). The effect of programme testimonials on registrations for an online cognitive behaviour therapy intervention: a randomised trial. Digital Health, 3, 2055207617729937.

Lobner, M., Stein, J., et al. (2017). Innovative E-Health-Ansatze fur komorbide Depressionen bei Patienten mit Adipositas: Nutzungsakzeptanz aus Patienten- und Expertenperspektive. [Innovative E-Health Approaches for Comorbid Depression in Patients with Obesity: Patient and Expert Perspectives on User Acceptance]. Psychiatr Prax, 44(5), 286-95.

Yeung, A., Wang, F., et al. (2017). Outcomes of an online computerized cognitive behavioral treatment program for treating chinese patients with depression: A pilot study. Asian Journal of Psychiatry, 38, 102-7.

Brabyn, S., Araya, R., et al. (2016). The second Randomised Evaluation of the Effectiveness, cost-effectiveness and Acceptability of Computerised Therapy (REEACT-2) trial: does the provision of telephone support enhance the effectiveness of computer-delivered cognitive behaviour therapy? A randomised controlled trial. Health Technol Assess, 20(89), 1-64.

Twomey, C., & O'Reilly, G. (2016). Effectiveness of a freely available computerised cognitive behavioural therapy programme (MoodGYM) for depression: Meta-analysis. Australian and New Zealand Journal of Psychiatry, 51(3), 260-9.

Gilbody, S., Littlewood, E., et al. (2015). Computerised cognitive behaviour therapy (cCBT) as treatment for depression in primary care (REEACT trial): large scale pragmatic randomised controlled trial. BMJ, 351.

Guille, C., Zhao, Z., et al. (2015). Web-based cognitive behavioral therapy intervention for the prevention of suicidal ideation in medical interns: A randomized clinical trial. JAMA Psychiatry, 1-7.

Sorensen Hoifodt, R., Mittner, M., et al. (2015). Predictors of Response to Web-Based Cognitive Behavioral Therapy With High-Intensity Face-to-Face Therapist Guidance for Depression: A Bayesian Analysis. Journal of Medical Internet Research, 17(9), 1-22.

Kolstrup, N. (2014). The Internet as a medium for delivering treatment for depression. Possibilities and challenges highlighted by our experiences with MoodGYM. Tidsskrift for Forskning i Sygdom og Samfund, 21, 19-36.

Lillevoll, K. R., Vangberg, H. C., et al. (2014). Uptake and adherence of a self-directed internet-based mental health intervention with tailored e-mail reminders in senior high schools in Norway. BMC Psychiatry, 14, 14.

Menga, G., Ing, S. M. D., et al. (2014). Fibromyalgia: Can Online Cognitive Behavioral Therapy Help? The Ochsner Journal, 14(3), 343-9.

Phillips, R., Schneider, J., et al. (2014). Randomized controlled trial of computerized cognitive behavioural therapy for depressive symptoms: effectiveness and costs of a workplace intervention. Psychological Medicine, 44(4), 741-52.

Schneider, J., Sarrami Foroushani, P., et al. (2014). Acceptability of online self-help to people with depression: users' views of MoodGYM versus informational websites. Journal of Medical Internet Research, 16(3), e90.

Twomey, C., O'Reilly, G., et al. (2014). A randomized controlled trial of the computerized CBT programme, MoodGYM, for public mental health service users waiting for interventions. Br J Clin Psychol, 53(4), 433-50.

Wilhelmsen, M., Høifødt, R. S., et al. (2014). Norwegian General Practitioners' Perspectives on Implementation of a Guided Web-Based Cognitive Behavioral Therapy for Depression: A Qualitative Study. Journal of Medical Internet Research, 16(9), e208.

Calear, A. L., Christensen, H., et al. (2013). Adherence to the MoodGYM program: outcomes and predictors for an adolescent school-based population. J Affect Disord, 147(1-3), 338-44.

Christensen, H., Farrer, L., et al. (2013). The effect of a web-based depression intervention on suicide ideation: secondary outcome from a randomised controlled trial in a helpline. BMJ Open, 3(6).

Donker, T., Batterham, P. J., et al. (2013). Predictors and moderators of response to internet-delivered Interpersonal Psychotherapy and Cognitive Behavior Therapy for depression. J Affect Disord, 151(1), 343-51.

Donker, T., Bennett, K., et al. (2013). Internet-Delivered Interpersonal Psychotherapy Versus Internet-Delivered Cognitive Behavioral Therapy for Adults With Depressive Symptoms: Randomized Controlled Noninferiority Trial. Journal of Medical Internet Research, 15(5), e82.

Hoifodt, R. S., Lillevoll, K. R., et al. (2013). The clinical effectiveness of web-based cognitive behavioral therapy with face-to-face therapist support for depressed primary care patients: randomized controlled trial. Journal of Medical Internet Research, 15(8), e153.

Lillevoll, K. R., Wilhelmsen, M., et al. (2013). Patients' experiences of helpfulness in guided internet-based treatment for depression: qualitative study of integrated therapeutic dimensions. Journal of Medical Internet Research, 15(6), e126.

Lintvedt, O. K., Griffiths, K. M., et al. (2013). Evaluating the translation process of an Internet-based self-help intervention for prevention of depression: a cost-effectiveness analysis. Journal of medical Internet research, 15(1), e18.

Lintvedt, O. K., Griffiths, K. M., et al. (2013). Evaluating the effectiveness and efficacy of unguided internet-based self-help intervention for the prevention of depression: a randomized controlled trial. Clinical Psychology & Psychotherapy, 20(1), 10-27.

Powell, J., Hamborg, T., et al. (2013). Effectiveness of a web-based cognitive-behavioral tool to improve mental well-being in the general population: randomized controlled trial. Journal of Medical Internet Research, 15(1), e2.

Sethi, S. (2013). Treating Youth Depression and Anxiety: A Randomised Controlled Trial Examining the Efficacy of Computerised versus Face‐to‐face Cognitive Behaviour Therapy. Australian Psychologist, 48(4), 249-57.

Wilhelmsen, M., Lillevoll, K., et al. (2013). Motivation to persist with internet-based cognitive behavioural treatment using blended care: a qualitative study. BMC Psychiatry, 13, 296.

Farrer, L., Christensen, H., et al. (2012). Web-Based Cognitive Behavior Therapy for Depression With and Without Telephone Tracking in a National Helpline: Secondary Outcomes From a Randomized Controlled Trial. Journal of medical Internet research, 14(3), e68.

Ellis, L., Campbell, A., et al. (2011). Comparative randomized trial of an online cognitive-behavioral therapy program and an online support group for depression and anxiety. Journal of Cybertherapy and Rehabilitation, 4(4), 461-7.

Farrer, L., Christensen, H., et al. (2011). Internet-Based CBT for Depression with and without Telephone Tracking in a National Helpline: Randomised Controlled Trial. PLoS One, 6(11), e28099.

Hickie, I. B., Davenport, T. A., et al. (2010). Practitioner-supported delivery of internet-based cognitive behaviour therapy: evaluation of the feasibility of conducting a cluster randomised trial. Med J Aust, 192(11 Suppl), S31-5.

Hind, D., O'Cathain, A., et al. (2010). The acceptability of computerised cognitive behavioural therapy for the treatment of depression in people with chronic physical disease: A qualitative study of people with multiple sclerosis. Psychology & Health, 25(6), 699-712.

Sethi, S., Campbell, A. J., & Ellis, L. A. (2010). The Use of Computerized Self-Help Packages to Treat Adolescent Depression and Anxiety. Journal of Technology in Human Services, 28(3), 144-60.

Topolovec-Vranic, J., Cullen, N., et al. (2010). Evaluation of an online cognitive behavioural therapy program by patients with traumatic brain injury and depression. Brain Injury, 24(5), 762-72.

Calear, A. L., Christensen, H., et al. (2009). The YouthMood Project: a cluster randomized controlled trial of an online cognitive behavioral program with adolescents. J Consult Clin Psychol, 77(6), 1021-32.

Neil, A. L., Batterham, P., et al. (2009). Predictors of adherence by adolescents to a cognitive behavior therapy website in school and community-based settings. Journal of Medical Internet Research, 11(1), e6.

O'Kearney, R., Kang, K., et al. (2009). A controlled trial of a school-based Internet program for reducing depressive symptoms in adolescent girls. Depress Anxiety, 26(1), 65-72.

Batterham, P. J., Neil, A. L., et al. (2008). Predictors of adherence among community users of a cognitive behavior therapy website. Patient Prefer Adherence, 2, 97-105.

Burgess, N., Christensen, H., et al. (2008). Mental health profile of callers to a telephone counselling service. J Telemed Telecare, 14(1), 42-7.

Mackinnon, A., Griffiths, K. M., & Christensen, H. (2008). Comparative randomised trial of online cognitive-behavioural therapy and an information website for depression: 12-month outcomes. The British Journal of Psychiatry, 192(2), 130-4.

Christensen, H., & Griffiths, K. (2007). Reaching standards for dissemination: a case study. Stud Health Technol Inform, 129(Pt 1), 459-63.

Christensen, H., Griffiths, K., et al. (2006). Free range users and one hit wonders: community users of an Internet-based cognitive behaviour therapy program. Australian and New Zealand Journal of Psychiatry, 40(1), 59-62.

Christensen, H., Griffiths, K. M., et al. (2006). Online randomized controlled trial of brief and full cognitive behaviour therapy for depression. Psychological Medicine, 36(12), 1737-46.

O'Kearney, R., Gibson, M., et al. (2006). Effects of a cognitive-behavioural internet program on depression, vulnerability to depression and stigma in adolescent males: a school-based controlled trial. Cognitive Behaviour Therapy, 35(1), 43-54.

Christensen, H., Griffiths, K. M., & Jorm, A. F. (2004). Delivering interventions for depression by using the internet: randomised controlled trial. BMJ, 328(7434), 265.

Christensen, H., Griffiths, K. M., et al. (2004). A comparison of changes in anxiety and depression symptoms of spontaneous users and trial participants of a cognitive behavior therapy website. Journal of Medical Internet Research, 6(4), e46.

Griffiths, K. M., Christensen, H., et al. (2004). Effect of web-based depression literacy and cognitive-behavioural therapy interventions on stigmatising attitudes to depression: randomised controlled trial. The British Journal of Psychiatry, 185, 342-9.

Christensen, H., Griffiths, K. M., & Korten, A. (2002). Web-based cognitive behavior therapy: analysis of site usage and changes in depression and anxiety scores. Journal of Medical Internet Research, 4(1), e3.

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moodgym - Interactive skills training for depression and anxiety

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moodgym is an interactive self-help program that provides cognitive behaviour therapy (CBT) training to help users prevent and cope with depression and anxiety.

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Features Download Contact

Putting your mood in a
better space

Illustrated

Improving your mental health shouldn't be dull, so we've made it beautiful.

Research-Driven

We believe in using only proven treatment techniques. Based on the latest research into mental health.

Disclaimer

This application is not intended to be a replacement for treatment nor any sort of medical intervention.

Treatment is, by far, the best way to overcome mental health difficulties.

This application will only aid you on the path to recovery.

Please speak to your doctor to access the treatment available to you.

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Features Download Contact Putting your mood in abetter space Improving your mental health shouldn't be dull, so we've made it beautiful. We believe in using only proven treatment techniques. Based on the latest research into mental health. Disclaimer This application is not intended to be a replacement for treatment nor any sort of medical intervention.

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A resource bank to support schools with EBSNA (Emotionally-Based School Non-Attendance).