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Free Wellbeing Training & Courses | Teacher & School Staff Wellbeing Courses

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Thrive for Education Training brings you the first free teacher wellbeing training package! Help your school thrive and show school staff you care with Thrive for Education wellbeing courses.

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Anxiety is the theme of Mental Health Awareness Week 2023

Anxiety is a normal emotion in us all, but sometimes it can get out of control and become a mental health problem.

Lots of things can lead to feelings of anxiety, including exam pressures, relationships, starting a new job (or losing one) or other big life events. We can also get anxious when it comes to things to do with money and not being able to meet our basic needs, like heating our home or buying food. But anxiety can be made easier to manage.

Focusing on anxiety for this year's Mental Health Awareness Week will increase people's awareness and understanding of anxiety by providing information on the things that can help prevent it from becoming a problem. At the same time, we will keep up the pressure to demand change - making sure that improving mental health is a key priority for the government and society as a whole.

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The Mental Health Foundation is the home of Mental Health Awareness Week. Mental Health Awareness Week 2023 is taking place 15 to 21 May, and the theme is anxiety. Mental Health Awareness Week is an annual event where there is an opportunity for the whole of the UK to focus on achieving good mental health.

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Managing difficult feelings or situations

Advice on boundary setting and self-care

Getting the best out of your work relationships

Planning for or processing difficult conversations

Any challenging personal matter

And we're also here if you simply need to vent!

Sue works in a pastoral role at a sixth form college. After a traumatic safeguarding incident took a big emotional toll, she called our helpline and spoke to one of our qualified counsellors. Sue said:

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Education Support helpline offers free, confidential support for teachers and education staff

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The Education Support helpline is available 24/7 for everyone working in education including teachers, support staff, lecturers, administrators and teaching assistants.

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This page will help you learn about LGBTQ+ Staff Network Groups, what they are and why you should get involved!

Joining a new workplace can be scary for anyone. As LGBTQ+ people, meeting other people at work who share your identity can be a great way to settle in.

Many workplaces have internal groups for LGBTQ+ employees. These are LGBTQ+ staff network groups (sometimes called an employee resource group).

These groups are led by LGBTQ+ employees and they play an important role in improving LGBTQ+ workplace equality in the UK and across the world.

If your workplace, or the workplace you're applying to, doesn't have an LGBTQ+ staff network group - you might be able to set one up!

Staff network groups often also exist for other groups including disabled staff, people of colour and people of faith.

Why should you join a staff network group?
1. To become part of a community
Network groups are a great way to meet other LGBTQ+ people at work. They can also provide confidential support on any issues you don't feel comfortable discussing with your manager. Sometimes networks collaborate across sectors which a great way to meet and learn from peers in other organisations. Different staff networks within organisations often work together on intersectional issues, helping to ensure that inclusion activities support those who are most marginalised.
2. To help raise awareness
Network groups often run initiatives, such as panel events and social media campaigns, to explore LGBTQ+ issues. These activities increase the visibility of LGBTQ+ people at work, helping to create an environment where everyone feels confident to be themselves.
3. To advise management and create change
Network groups often help to review workplace policies and practices, such as ensuring that employee benefits are fully LGBTQ-inclusive.
4. To support local LGBTQ+ communities
Network group activities such as fundraising and attending Pride events often reach beyond just staff, to customers, service users and local communities.

Read about Stonewall's Network Group of the Year 2022.

Hear from some of this year's Stonewall Change Makers about the importance of LGBTQ+ Staff Networks:

@stonewalluk Adam, one of our Changemakers of the Year for the #Stonewall Top 100, tell us why workplace inclusion is so important! #fyp #lgbtq #equality ♬ Sun Bed - David Staniforth

@stonewalluk Hannah McNamara is another of our amazing #stonewall Changemakers of the Year! Here's what she has to say about workplace inclusion #lgbtq #freetobe #fyp #equality ♬ I'M FEELING LUCKY - Ellen Once Again

Want to be a part of Stonewall Young Futures?

Subscribe to our Stonewall Young Futures mailing list. We need your consent to share new content that can help you take your next step into education, training or work. We'll also be in touch with opportunities to get involved, share your story, and give us your feedback.

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This page will help you learn about LGBTQ+ Staff Network Groups, what they are and why you should get involved! Joining a new workplace can be scary for anyone. As LGBTQ+ people, meeting other people at work who share your identity can be a great way to settle in.

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Monday NatWest Group From our headquarters in Edinburgh, NatWest Group serves over 19 million customers. We take our place in the world seriously, and believe we only succeed when our customers, our communities and the economies we’re a part of succeed as well. This belief is at the root of our purp…

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ParadiseTonight (Meditation Music & more)

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The Sound of Inner Peace 14 | 528 Hz | Relaxing Music for Meditation, Zen, Yoga & Stress Relief

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Free wellbeing support modules from Hays

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Free wellbeing support modules from Hays

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Free Wellbeing Training & Courses | Teacher & School Staff Wellbeing Courses

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Our Wellbeing staff training courses and Learning Management System are completely free for all education employers. Our way of giving back to a community of teachers and support staff who give their all to help children and young people learn and grow.

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Evidence suggests there are 5 steps you can take to improve your mental health and wellbeing. Trying these things could help you feel more positive and able to get the most out of life.
1. Connect with other people

Good relationships are important for your mental wellbeing. They can:

help you to build a sense of belonging and self-worth

give you an opportunity to share positive experiences

provide emotional support and allow you to support others

There are lots of things you could try to help build stronger and closer relationships:

2. Be physically active

Being active is not only great for your physical health and fitness. Evidence also shows it can also improve your mental wellbeing by:

raising your self-esteem

helping you to set goals or challenges and achieve them

causing chemical changes in your brain which can help to positively change your mood

Read about exercise guidelines and workouts to help improve your fitness and wellbeing

3. Learn new skills

Research shows that learning new skills can also improve your mental wellbeing by:

boosting self-confidence and raising self-esteem

helping you to build a sense of purpose

helping you to connect with others

Even if you feel like you do not have enough time, or you may not need to learn new things, there are lots of different ways to bring learning into your life.

Some of the things you could try include:

4. Give to others

Research suggests that acts of giving and kindness can help improve your mental wellbeing by:

creating positive feelings and a sense of reward

giving you a feeling of purpose and self-worth

helping you connect with other people

It could be small acts of kindness towards other people, or larger ones like volunteering in your local community.

Some examples of the things you could try include:

saying thank you to someone for something they have done for you

asking friends, family or colleagues how they are and really listening to their answer

spending time with friends or relatives who need support or company

offering to help someone you know with DIY or a work project

volunteering in your community, such as helping at a school, hospital or care home

5. Pay attention to the present moment (mindfulness)

Paying more attention to the present moment can improve your mental wellbeing. This includes your thoughts and feelings, your body and the world around you.

Some people call this awareness "mindfulness". Mindfulness can help you enjoy life more and understand yourself better. It can positively change the way you feel about life and how you approach challenges.

Read more about mindfulness, including steps you can take to be more mindful in your everyday life.

Further information

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Read about 5 steps you can take to improve your mental health and wellbeing.

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23 Feb 2018

It's good to have a friend who can help us cope, get things off our chest and say positive things. But if there's no-one there when unpleasant thoughts, memories or feelings can sometimes come up out of the blue can you do it on your own?

Read more

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23 Feb 2018 It's good to have a friend who can help us cope, get things off our chest and say positive things. But if there's no-one there when unpleasant thoughts, memories or feelings can sometimes come up out of the blue can you do it on your own?

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Reading Well is delivered by The Reading Agency in partnership with Libraries Connected as part of the Libraries Connected Universal Health Offer. It is funded by Arts Council England, The Department for Digital, Culture, Media & Sport and Welsh Government.

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Home - Kind to your mind Liverpool

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Good mental wellbeing is essential to our day-to-day life. Difficult or negative experiences can impact our mood and the type of thoughts we experience. It can feel difficult to control our thoughts and feelings and at times it is easy to feel overwhelmed.

This site is aimed at adults over 25 to guide you through steps you can take to protect and improve your wellbeing, overcome challenges and help you on your way to recovery. If you are under 25 you can find services for children and young people on the Liverpool CAMHS website.

If you are a student, your university will offer support and information on wellbeing services.

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Good mental wellbeing is essential to our day-to-day life. Difficult or negative experiences can impact our mood and the type of thoughts we experience. It can feel difficult to control our thoughts and feelings and at times it is easy to feel overwhelmed.

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LGBT HERO - the national health and wellbeing charity

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LGBT HERO | the national health and wellbeing charity for LGBTQ+ people

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Skip to main content Skip to accessibility tools

Our Pathways Advisors

can support you with everything from housing and employment, to mental and physical wellbeing.

Pathways Advice Service

Learning your way

Come along to one of our learning sessions - there's something for everyone! From fitness sessions and mental wellbeing sessions to arts, crafts and music.

More about our learning offer

Our sites

We offer services across Merseyside, in our warm and welcoming sites in Walton, Lee Valley, Southport, and Bootle.

Find your nearest Life Rooms

Who are we?

We are here to help you improve your mental and physical wellbeing. Whatever the issue; from housing and employment, to lifestyle or exercise. We're here when you're ready to take your next steps towards a healthier life. Our services are available to anyone aged 18+.

Learning timetable

The Life Rooms provides a wide range of free, short courses to increase recognition, understanding and self management on symptoms such as anxiety, depression, psychosis, self esteem and many more.

Helping you get the right support

We offer a wide range of support to help you in the best way possible. Whatever the issue you might be facing.

Return to header

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Skip to main content Skip to accessibility tools can support you with everything from housing and employment, to mental and physical wellbeing. Pathways Advice Service Come along to one of our learning sessions - there's something for everyone! From fitness sessions and mental wellbeing sessions to arts, crafts and music.

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Many of us experience these things when we're going through a tough time. But when these symptoms continue for weeks and interrupt our day-to-day life, such as work, study and taking care of ourselves and our family, it could be a sign of mental distress.

It's important not to judge yourself harshly. You are not alone - facing uncertainty, challenges and distress is part of being human.

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How are you feeling? - Kind to your mind Liverpool

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Many of us experience these things when we're going through a tough time. But when these symptoms continue for weeks and interrupt our day-to-day life, such as work, study and taking care of ourselves and our family, it could be a sign of mental distress. It's important not to judge yourself harshly.

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How to access free psychological therapies (talking therapies) like cognitive behavioural therapy (CBT), counselling and guided self-help on the NHS.

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We’ve answered some of the most frequently asked questions about reporting fake profiles for three of the most popular social media sites; Instagram, Facebook and Twitter. We hope this will help you if you should ever need to make a report.

Instagram

What can I do if someone is impersonating me on Instagram?

If someone has created an Instagram account pretending to be you, you can make a report directly to Instagram. Reports can either be made from within the app or by filling out this form. The form requires you to provide an official photo- ID such as your driving licence or a valid passport in order to prove your identity.

What can I do if someone I know is being impersonated on Instagram?

If the impostor account is impersonating someone you’re authorized to represent (e.g. your child), you can report the account using this form.

In most cases the report has to be made from the profile of the person who’s being impersonated, and you cannot do this on their behalf. It is recommended that you contact the person being impersonated and encourage them to report it to Instagram.

Facebook

What can I do if someone is impersonating me on Facebook?

Any accounts that impersonate other people aren’t allowed on Facebook. If someone created an account pretending to be you:

Go to the profile that’s impersonating you (If you can’t find it, try searching for the name used on the profile or asking your friends if they can send you a link to it.)

Click the three dots on the cover photo and select Report

Follow the on-screen instructions for impersonation

How can I make a report if I don’t have a Facebook profile?

If you don’t have a Facebook profile but want to report and account that is impersonating you or someone you know then you can fill out this form. You will need to provide your full name and contact email, and provide the URL link for the impostor profile. You will also need to provide some form of ID to confirm your identity.

What can I do if someone I know is being impersonated on Facebook?

Reports have to be made by the person who is being impersonated or their authorized representative (eg. parent or legal guardian). If you are not their authorised representative then it is important to encourage the person who is being impersonated to report the fake profile.

If the impostor account is impersonating someone you’re authorized to represent (e.g. your child), you can report the account using this form.

Twitter

What can I do if someone is impersonating me on Twitter?

Twitter has a complicated policy in regards to impersonation, as parody accounts are allowed. In order for an account to comply with the impersonation policy at Twitter it must explicitly show that it is not affiliated with or connected to any similarly-named individuals.

However Twitter accounts portraying another person in a confusing or deceptive manner may be permanently suspended under the Twitter impersonation policy.

What can I do if someone I know is being impersonated on Twitter?

You can report any impersonation profile that you believe breaks Twitter’s codes of conduct by filling out this form.

If you are dealing with impersonation issues involving young people on social media and you are a member of the children’s workforce (such as a teacher, social worker, doctor, police officer, coach, foster carer or youth worker) then you can also contact the Professionals Online Safety Helpline run by the UK Safer Internet Centre for advice and support.

If you feel any of the content of the account has broken the law then it is important to contact the Police. Content that needs to be reported to the police includes death threats, malicious communications that might be racist, sexist or homophobic and credible threats of violence.

If a fake profile is being used to bully an individual it is important to report this to your child’s school.

If you are a member of the public (over the age of 13) and need help with reporting impersonation to a social media platform, you can also contact our Report Harmful Content helpline.  They can help with a range of harmful content reporting including impersonation, threats, bullying or harassment, self-harm or suicide content, online abuse, violent content and more.

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Reporting impersonation on social media - UK Safer Internet Centre

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We've answered some of the most frequently asked questions about reporting fake profiles on social media sites.

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How to relax | 8 relaxation tips for your mental health

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Menopause | Symptoms, Treatment & Help | Balance by Dr Louise Newson

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By making menopause support inclusive and accessible to all, we can change the narrative by educating and empowering people across the world! Discover more.

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Why is Women's Health Important?

'...when women and girls are supported to lead healthy lives and fulfil their potential, the whole of society benefits.' (Maree Todd, BBC, 2021)

'Communities and countries and ultimately the world are only as strong as the health of their women.' Michelle Obama

Why is Women's Health Important?

'...when women and girls are supported to lead healthy lives and fulfil their potential, the whole of society benefits.' (Maree Todd, BBC, 2021)

'Communities and countries and ultimately the world are only as strong as the health of their women.' Michelle Obama

Articles and Papers

Menopause (Innovate Journal, p.24, Nicola Bright, October 2021)

How can we retain women leaders at all stages in their career? (Innovate Journal, p.29, Natasha Raheem, October 2021)

Health: Managing menopause - On the agenda (nurseryworld.co.uk, 1st September 2021)

Scotland bids to be 'world leader' in women's health (BBC, 20th August, 2021)

Equality laws could be changed to protect women in menopause, says MP (The Guardian, 18th August, 2021)

Celebrities join billboard drive to end taboo around the menopause (The Guardian, 15th August, 2021)

Menopause at ce ntre of increasing number of UK employment tribunals (The Guardian, 7th August, 2021)

There will be blood: women on the shocking truth about periods and perimenopause (The Guardian, 22nd July, 2021)

Breaking Point - the social care burden on women (AgeUK, 19th March 2019)

Menopause in the workplace (educationsupport.co.uk)

Books

Podcasts

Blogs

All the WomenEd Women's Health Blogs

What can we do to create better awareness around womens health in the workplace? (womened.org, Fertility Issues in Teaching, 11th July 2021)

Flood Alert (womened.org, Victoria O'Farrell, 18th October 2020)

(My) Menopausal Madness: #WorldMenopauseDay2019 (womened.org, Bretta Townend-Jowitt, 18th October 2019)

Menopause. Pause #WorldMenopauseDay2019 (womened.org, @lenabellina, 19th October 2019)

Perimenopause #WorldMenopauseDay2019 (womened.org, Debra Kidd, 19th October 2019)

Menos #WorldMenopauseDay2019 (womened.org, Jules Daulby, 19th October 2019)

The Chemo Induced Menopause #WorldMenopauseDay2019 (womened.org, Jo Lawrence, 18th October 2019)

Videos

Other Resources

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representation of women in leadership roles in education
flexible working practices for women working in education
diversity of women in leadership roles in education
gender pay gap for women in education leadership
diversity of women in education leadership

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gender pay gap in education leadership roles

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representation of women in education leadership

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unconscious bias against women in education leadership

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gendered stereotypes in education leadership

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imposter syndrome in education leadership

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The Gender Pay Gap for Women in Education Leadership

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The Liverpool WSA is a citywide approach that aims to make mental health everyone's business in Liverpool schools and other education establishments.

Working with a range of partners, the WSA supports education providers to develop their own internal whole school/system approach to ensure that the mental health needs of children/young people, their families and school staff are met.

Based on the public health eight principles model, the Liverpool WSA model encourages schools to develop in the following areas...

Leadership & management

Leadership and management that supports and champions efforts to promote emotional health and wellbeing in staff, pupils and families.

An effective Whole School Approach (WSA) to mental health and wellbeing begins with a leadership team that make mental health a key priority in their school.

This can include:

"Leaders in our school promote mental health and wellbeing."

Senior staff from the WSA partnership regularly sit on the headteacher associations and other educational boards.

Termly network meetings are held for strategic WSA leads in schools for updates/communication, co-production and training.

Education representatives attend the WSA partnership board and the CAMHS partnership board meetings.

Resources and training are available to support school leaders to develop their WSA effectively.

There is also work being done to support senior leaders in school around their emotional health and wellbeing.

Curriculum teaching and learning

"I learn about building resilience and looking after my mental health in my school."

Pupil voice

Enabling student voices to influence decisions around the WSA to mental health and emotional wellbeing.

Schools need to allow their pupils to shape their WSA.

A variety of participation methods can be applied to allow pupils to have their voices heard.

Schools should consider whether their WSA is culturally sensitive, age-appropriate and accessible to all pupils.

School staff

"We have processes and policies in place to support our own wellbeing as well as the pupils."

Parents & carers

Working with parents/carers to support their mental health and emotional wellbeing.

Schools have a role to play with parents and carers to support their emotional wellbeing.

They also need to recognise the role parents and carers have in supporting their own child's mental health.

Schools should consider how their engagement with parents supports those experiencing mental health difficulties.

"My parents get lots of support from my school relating to my mental health and wellbeing."

Recognising mental health need

"Staff in my school know how to spot early signs of mental distress in pupils, and support them."

Targeted support

Targeted support for mental health and making appropriate referrals.

Schools need to be aware of the internal and external support and services available to them to support their pupils' mental health.

Liverpool's WSA graduated approach shows the range of support available as part of the CAMHS offer to all schools.

It is helpful for schools to develop their graduated approach to include any internal support offered and the points at which it would be appropriate to engage with each level of support.

"If we need support for our mental health, there is a clear pathway for us to follow."

Training

A range of training opportunities is available free of charge to schools. One of these is the ROAR training programme, offering a WSA to mental health in primary, secondary, early years, and special schools.

Courses are advertised on the Liverpool CAMHS website: www.liverpoolcamhs.com/professionals/training/

Parental Support

The CAMHS partnership offers support for parents/carers across the graduated approach.

These include coffee mornings, parenting courses, drop-in sessions and 1:1 support, information, advice and guidance.

Mental Health Promotion

In schools, mental health promotion is supported by the Liverpool CAMHS vision to 'make mental health everyone's business' across the city.

Schools can benefit from a range of training, activities, assemblies, resources and city-wide/national campaigns to develop awareness around mental health in schools.

Implementation of the ROAR programme, thrive, and other WSA initiatives can help establish a wellbeing culture within schools.

The WSA partnership uses key awareness days and events throughout the school year to develop this in schools.

You can read the 2020 citywide approach report here

Members of the Liverpool CAMHS partnership deliver an ongoing comprehensive training programme for professionals working with children and young people.

Visit the training calendar here.
Find out more here
Childhood should be a carefree, fun time, but sometimes children and young people face emotional and even traumatic experiences that may be related to school and educational situations.

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Working with a range of partners, the WSA supports education providers to develop their own internal whole school/system approach to ensure that the mental health needs of children/young people, their families and school staff are met. Based on the public health eight principles model , the Liverpool WSA model encourages schools to develop in the following areas...

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World Mediation Day Meditation session

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World Meditation Day with Sam- Shared screen with speaker view

Download (4 files)

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Video Conferencing, Web Conferencing, Webinars, Screen Sharing

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Zoom is the leader in modern enterprise video communications, with an easy, reliable cloud platform for video and audio conferencing, chat, and webinars across mobile, desktop, and room systems. Zoom Rooms is the original software-based conference room solution used around the world in board, conference, huddle, and training rooms, as well as executive offices and classrooms. Founded in 2011, Zoom helps businesses and organizations bring their teams together in a frictionless environment to get more done.

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World IBD Day takes place on 19 May each year.

Come back nearer the time to find out our plans for 2023, or check out what we got up to in 2022.

Conversation starters

Many people live with Crohn's or Colitis throughout their lives, and there’s lots to learn from these experiences. Strike up a conversation and find out what it has been like for them.

What information and support did you receive when you were diagnosed?

How has the public stigma changed since you were diagnosed?

Does your condition impact you in ways that it didn’t used to?

How has Crohn’s & Colitis UK supported you in living well with Crohn’s or Colitis?

How can your experience living with Crohn’s or Colitis be improved in the future?

Hear from people who have lived with Crohn's or Colitis for many years

Share your story

Everyone's experience is unique, share yours today.

Join a virtual social

Text to donate

You can support our work this year by texting IBDDAY to 70450 to donate £3.

With your help we can continue to be there for people every step of the way.

You're not alone - join the conversation

Whatever your experience, you're not alone.

Join our social media communities and connect with others affected by Crohn's and Colitis. The experiences of our community help us stand up for you where it counts and make the greatest impact.

Share your support

Use our exclusive World IBD Day graphics to share your story on social media and help raise awareness of the impact of Crohn's and Colitis.

Open this image to save and share

Open this image to save and share

This page has been saved in your personal space. Go to “My Page” to view all saved pages.

We know it can be difficult to live with, or support someone living with these conditions. But you’re not alone. We provide up-to-date, evidence-based information and can support you to live well with Crohn’s or Colitis.

Our helpline team can provide information on a range of subjects including:

Managing Symptoms

Disability benefits

Medication

Diet

Test and diagnosis

Wellbeing

Employment

Help to find support from others living with the condition

Please contact us via telephone, email or LiveChat - 9am to 5pm, Monday to Friday (except English bank holidays).

If you need specific medical advice about your condition, your GP or IBD team will be best placed to help.

Stay in
the loop

Together, we’re making the greatest difference. Sign up to hear about the amazing things we’re achieving together.

© Crohn's & Colitis UK

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Crohn's and Colitis, two main forms of inflammatory bowel disease (IBD), are lifelong conditions. They are painful, debilitating, and many people suffer in silence throughout their lives. But we're here for you, every step of the way. World IBD Day is your chance to get involved with our work, raise awareness about the conditions and hear other people's experiences.

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The internet and online technologies are an important part of children's lives at home and school, providing great opportunities for learning, communicating, playing and creating. As we know, these technologies create huge opportunities for us all, however, they can sometimes be a bit overwhelming, and present challenges to keeping your family safe online.

We go to great lengths to keep your child safe whilst using the internet in school. However, it is recognized by all leading agencies, including the Department for Education & Skills that using the internet can never be 100% safe. We are routinely conducting online safety assemblies and tutor group workshops as well as dedicated units in personal development lessons and Esafety ICT lessons.

Schools across the UK are now closed to most families. We know this is a difficult time for most parents. This page is intended to provide you with support and resources to help you learn about online safety at home with your child.

Advice for Parents and Carers

The parent and carers help sheets below contain key online safety advice and links to think you know resources, as well as support services.

Digital Advice from Merseyside Police containing top tips that parents and guardians can follow to help keep their child safe online Parent-Advice-Guidance-Digital-PCSO.pdf

Home Learning Activity Packs

Click on the links below to download your first home activity packs for each age range. Each pack contains two 15 minute activities to do with your child, using Thinkuknow resources. The next two will be released in a fortnight's time.

Useful Websites

Useful Links

Parents and Carers Help sheets

The parent and carers help sheets below contain key online safety advice and links to think you know resources, as well as support services.

Home Activity Packs

Once you have read the help sheets, click on the links below to download your first home activity packs for each age range. Each pack contains two 15 minute activities to do with your child, using Thinkuknow resources. The next two will be released in a fortnight's time.

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The internet and online technologies are an important part of children's lives at home and school, providing great opportunities for learning, communicating, playing and creating. As we know, these technologies create huge opportunities for us all, however, they can sometimes be a bit overwhelming, and present challenges to keeping your family safe online.

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Gateacre School Wellbeing Focus Group Meeting

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Gateacre School Wellbeing Focus Group Meeting

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Meeting time - Tuesday 1st November 2022

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Browse Free Online Courses - FutureLearn

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Browse Free Online Courses - FutureLearn

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Starting learning for free with a wide range of free online courses covering different subjects. Discover free online learning from top universities and organisations.

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Outdoor and face-to-face activities in Liverpool

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Outdoor and face-to-face activities in Liverpool

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List of outdoor and face-to-face activities in Liverpool.

L24 South Liverpool Homes Community Investment Team Village voices history workshop on 12 May at STEC, Speke L24 9HZ

L8 SCCT: Wheel Meet Again New Tai Chi class standing or chair based starting 13 May 1pm

L2 Liverpool Loves You - a community celebration and LGBT+ affirming service at Liverpool Parish Church. Further details to be revealedhere. Sat 14 May from 2pm

L3 National Museums Liverpool Remembering the Liverpool Blitz Bring along objects, photographs and personal memories which relate to Second World War experiences in Liverpool. Sundays 1-3.30pm on 15 May, 29 May 2022

L17 Palm House Sefton Park Family Fitness Day Sun 15 May 12:00-16:00 free event

L18 The Reader Organisation - Activities (non reading) Planting Seeds with Poetry Sunday 15 May & 12 June, free. Book tickets

L11 Croxteth Family MattersBooks & Babies with the Reader Mondays 9.30-10.30am until June 20th, Community Choir starts Thu 19 May 5.30pm

Jump to Art & craft | Boxing/martial arts | Community Centres/Hubs | Cycling | Dance | Fitness | Football | Gardens/Parks | Inclusive/special needs | LGBTQ+ | Library/Museum | Litter Pick | Meditation | Music/Singing | Reading | Run | Socialising | Tai chi | Talk/discuss | Tennis | Walk | Watersports/activities | Yoga

Various locations

GoodGym 'Community missions' (various tasks for the community) various days of the week in different locations.

Lifestyles Centres Peter Lloyd L13 remains closed as of 25 April 2022.

Liverpool City Libraries

Ping Liverpool table tennis

Scouse Flower House Not a house, wildflower sites across Liverpool

L9 Walton Vale Community Shop Knit & NatterMonday 12 noon - 1pm free.

L3 New Beginnings Improving Lives CIC Mondays at Derry's Gym L3 2EW - 11am Women only Boxing and Peer Support, 12pm Men only Boxing and Peer Support.

L1 Bread Church bread making on Bold Street. See Facebook for the next date.

L10 Fazakerley Community Federation & Library Yoga Wed 9.30am £6 All levels. All levels. All welcome. Please message us for a place or phone 01515231073

L11 Ellergreen Community Centre - Choir, Lunch Club +50 19 May £1.50 Walking group Tuesday 2pm at Croxteth Country Park meeting at the farm entrance

Adult Individual Cycle Training in Liverpool Free to people 16+ who live work or study in Merseyside. Up to 3 people from the same household.

CityBike Liverpool On-street bike hire service electric bikes now available.

Charlotte's Tandems - Free tandem rental to people with additional needs

L7 Cycle of Life bike ride Mondays 1pm from Asylum Link L7 3HJ. Bike available to borrow. Free bike checks in different locations - seesocial media.

L6/ L8 Liverpool Irish Rovers social cycling group. Message viaFacebook, or call 0151 263 1808 to be added to theWhatsApp group

L1 Merseyside Dance Initiative (MDI) including men only class, Dance for Parkinson's, over 50s class. Connect & Move free sessions for over 60s

Various locations Lifestyles Fitness Centres.Exercise for Health has resumed

L4 Everton in the Community Walking Footballfor people aged 40+. Parkinson's Walking Footballstarts Mon 10am-12pm at the People's Hub.

Liverpool Food Growers Networkmap showing food growing initiatives taking place across the Liverpool City Region

Scouse Flower House Not a house, 8 wildflower sites across Liverpool

L1 Faith4Change Grow Well Together Tuesday Groups 10-12 and 1-3 and Thursday courses 10-12 and 1-3 in Roots in Our City Garden.

L11 Croxteth Community Garden Pleaseget in touch if you'd like to get involved

L11 Friends of Norris Green Park volunteer days Mon & Wed 10-1 and Sat 10-3. Grow fruit/veg.

L11 My Clubmoor HubIncredible Edible My Clubmoor FacebookAdshead Road, community space for growing fruit vegetables to share and for well-being classes and educational courses.

L17 Palm House Sefton Park: Activities ' Motivation Mondays 6pm HIIT, 7pm yoga, and 8.30pm meditation.

L18 Growing Sudley CIC Therapeutic gardening monthly on a Friday. Email to join

Inclusive/special or additional needs back to Jump to

Charlotte's Tandems - Free tandem rental to people with additional needs

Mencap Liverpool - Dance, Walking group, Boxing. Different locations.

L1 Aspergers CollectiveMonthly drop in on a Fri 1.30-4pm at Quaker Meeting House The Brain Charity

L2 Liverpool Loves You - a community celebration and LGBT+ affirming service at Liverpool Parish Church. Further details to be revealedhere. Sat 14 May from 2pm
Merseyside LGBT Creative Writing Group and Book Groups (18+)
Merseyside non-scene LGBT Social Group A social group for LGBT people, aged 18+ (average attendance is about 35-45), to meet in LGBTQ-friendly venues in and around Liverpool city centre.

Liverpool City Libraries reopened for browsing and computer access.

L1 and L18 All National Museums Liverpool - reopened. Find out more and read .

Litter Pick also see Gardens/Parks

L1 Liverpool Rainbow Chorus Sun 6:30-8:30pm at St Michael in the City Church.

L1 Liverpool Philharmonic: Music Mondays free informal interactive music sessions 11:30am and 12:30pm on selected Mondays between 9 May and 4 July 2022

L11 Ellergreen Community Centre Adult Community Choir Tue 6pm

L11 Croxteth Family MattersCommunity Choir starts Thu 19 May 5.30pm

Reading/Writing
Merseyside LGBT Creative Writing Group and Book Groups (18+)
GoodGymGroup runs Monday 6.30pm from Hope Street. 'Community missions' tasks for the community and 'Missions' tasks for individuals various dates.

L6/ L8 Liverpool Irish Rovers Group runs Princes Park (Thursday 6pm) or Princes Park and Newsham Park at 9am on Saturday. Message via Facebook, or call 0151 263 1808

L9 Liverpool Running Club WaltonTuesdays and Thursdays, starting at 7pm

L11 Norris Green Runners Sunday 10am Join via Facebook

Also see Community Centres/Hubs

Various locations Liverpool Cares Face-to-face social clubs Booking is essential.

L8 A Better Place / Kuumba Imani Millennium CentreConversation cafe suit people new to Liverpool. Your can bring your children, Mondays 1pm

L17 Mums Walk & Talk Thu 10am-11.30am Otterspool.

L25 Kindred Minds LiverpoolCoffee afternoon Fri 12pm
Also see community centres/hubs
L1 Cafe Psychologique Space to talk about life. Last Wed of the month 6:30-8pm at CASA, Hope Street. Topics on Facebook and Twitter

Various locations Ping Liverpool table tennis

Walk

Various locations Liverpool Ladies Walking Group Private group onFacebook (you need to have Facebook account, and ask to join).

Various locations Route You Walking Route Planner
Filter by length, quality stars and difficulty to find the most beautiful routes.

L8 Granby Toxteth Development Trust Walking group Monday 10am

L8 Men's mental health walking group Meeting at the Florrie 10.30am Monday and Thursday 5.30pm for a walk in the local area.

L11 Bridge Community Centre Walk & Talk Therapies at Norris Green Park. Meeting every Friday from 10.30am at the main entrance. We have teamed up with Matt fromSole Survivor, a qualified PTSD peer support worker. Book on 0151 792 8711.

Watersports/activities

L4, L11 Good Boost - Aqua Programme water based programme that encourages participants to take part in low intense activities in the pool at Lifestyles Ellergreen Mon 3.30pm-4.30pm or Lifestyles Alsop Wed 7.15pm-8.15pm

Also see community centres.

Locations:

Organisation:

Healthwatch Liverpool

Service Type:

Community Activity

What groups of people is this for?:

What areas of the city is this for?:

People from anywhere in the city

Social media:

Follow Live Well Liverpool on Twitter

Council Area:

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List of outdoor and face-to-face activities in Liverpool

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List of outdoor and face-to-face activities in Liverpool. L24 South Liverpool Homes Community Investment Team Village voices history workshop on 12 May at STEC, Speke L24 9HZ L8 SCCT: Wheel Meet Again New Tai Chi class standing or chair based starting 13 May 1pm L2 Liverpool Loves You - a community celebration and LGBT+ affirming service at Liverpool Parish Church.

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Befriending services (telephone, online, face to face) | The Live Well Directory for Liverpool City Region

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A list of befriending services and online classes and groups for adults in Liverpool.

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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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5-Minute Meditation You Can Do Anywhere | Goodful

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Fit Camp - Guided Relaxation - #LifeRoomsOnline

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Headspace for educators - free subscription link

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Headspace for educators - free subscription link

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Improving the health and happiness of the world, one educator at a time.

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Advice and support for your mental health in life situations and events.

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NHS Every mind matters - useful articles and videos

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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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Our Pathways Advisors

can support you with everything from housing and employment, to mental and physical wellbeing.

Pathways Advice Service

Learning your way

Come along to one of our learning sessions - there's something for everyone! From fitness sessions and mental wellbeing sessions to arts, crafts and music.

More about our learning offer

Our sites

We offer services across Merseyside, in our warm and welcoming sites in Walton, Lee Valley, Southport, and Bootle.

Find your nearest Life Rooms

Who are we?

We are here to help you improve your mental and physical wellbeing. Whatever the issue; from housing and employment, to lifestyle or exercise. We're here when you're ready to take your next steps towards a healthier life. Our services are available to anyone aged 18+.

Learning timetable

The Life Rooms provides a wide range of free, short courses to increase recognition, understanding and self management on symptoms such as anxiety, depression, psychosis, self esteem and many more.

Helping you get the right support

We offer a wide range of support to help you in the best way possible. Whatever the issue you might be facing.

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Skip to main content Skip to accessibility tools can support you with everything from housing and employment, to mental and physical wellbeing. Pathways Advice Service Come along to one of our learning sessions - there's something for everyone! From fitness sessions and mental wellbeing sessions to arts, crafts and music.

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Reach Out

If you’re struggling with your mental health right now, you’re not alone. It’s ok to reach out and ask for support

It’s only natural that the Covid-19 pandemic will affect our mental health in different ways.

It’s important to reach out to someone you trust and share your thoughts and feelings.

On this page, you will find some helpful tips on how to look after your mental health and emotional wellbeing. There’s also a guide to services you can contact if you feel you might need to speak to someone who can offer you some professional advice.

Self-help

I’m looking for some advice and tips to help me feel better

Are there factors in your life that are making you feel low, anxious or stressed? Are these affecting aspects of your life? There are small changes you can do to support your wellbeing here:

Public Health Liverpool’s health and wellbeing website offers lots of tips and advice to look after yourself and information about local services that can help.

Kooth (aged 10-25) Qwell (aged 26+) – a safeguarded and moderated website that provides a wide range of support features including self-help resources, chat functions, peer support forums and online digital counselling support for anybody who is looking for help with their mental health.

Young Person’s Advisory Service (YPAS) can help with a wide range of difficulties that children, young people and families experience, these difficulties can often impact how we feel, affecting our everyday mental health and emotional well-being.

Talk Liverpool have a range of self-help leaflets which can be found here

Support available

I’d like to talk to someone about how I’m feeling

You might have been feeling low, anxious or stressed for a while. It may help to reach out and talk to someone other than friends and family about how you are feeling. You can find someone to talk to, including:

Your GP – make an appointment with your GP to chat about how you are feeling

The Life Rooms – Local telephone and email support service for anyone needing advice on things such as housing, finances, employment, mental and physical wellbeing. The service is available Monday to Friday 9.00 am to 5.00 pm on 0151 478 6556.

Kooth (ages 10-25) Qwell (26+) – are safeguarded and moderated website that provides a wide range of support features including self-help resources, chat functions, peer support forums and online digital counselling support for anybody who is looking for help with their mental health.

Young Person’s Advisory Service (YPAS) provides a wide range of support and therapeutic interventions to address the mental health and emotional well-being difficulties of children, young people, parents/carers and families.

Talk Liverpool – is a free NHS service for people over age 16 offering therapies for anyone who is feeling depressed or anxious. You’ll need to be registered with a Liverpool GP.

Shout 85258 is a free, confidential, 24/7 text message support service for anyone who is feeling overwhelmed or is struggling to cope. You can chat with a trained volunteer who will provide help. They will listen to you, help you think more clearly and support you on your next steps to feeling better.

Samaritans – Whatever you’re going through, a Samaritan will face it with you. They are there 24 hours a day, 365 days a year. Call: 116 123 or email: jo@samaritans.org

Urgent help

I’m feeling distressed and in need of urgent help now:

NHS 11

YPAS CRISIS DROP-IN SERVICE (PLEASE NOTE: times are updated weekly depending on availability).

Liverpool Light is a preventative out-of-hours (Monday – Sunday 6 pm – 1 am) mental health crisis service. It has been set up to provide a safe place for people aged 18+ experiencing a mental health or other crisis to meet their needs and begin their recovery

Mersey Care Community and Mental Health – 0800 145 6570 – Open 24/7 for people ages 16+, living in Liverpool, Sefton or Kirby. Reach out and speak to someone who will offer you advice and support. The practitioner on the phone will ask for your name and age, or you can have someone ring on your behalf.

Papyrus Hopeline – This is for anyone under the age of 35 who are experiencing thoughts of suicide or are concerned for another person’s wellbeing. HOPELINEUK advisers will work with you to understand why these thoughts of suicide might be present, to provide you with a safe space to talk through anything that might be happening in your life and offer you guidance on the next steps to keep yourself and others safe. Papyrus Hopeline is open 9 am-midnight 365 days a year. Call: 0800 068 4141 / Text: 07860039967 / Email: pat@papyrus-uk.org

James’ Place – A service for men in suicidal crisis. Call 0151 303 5757, email info@jamesplace.org.uk Web: www.jamesplace.org.uk 24 hour Crisis Text Line – Text JP to 85258

SHOUT is a free, confidential, 24/7 text message support service for anyone who is feeling overwhelmed or is struggling to cope. To start a conversation with someone from Alder Hey, text the word  GREEN  to 85258

Other support

On this site, you will find a range of tools, resources and links to organisations that can help you with your mental health and emotional wellbeing.

Mental health support for young people aged 11-18.
Mental health support for young people aged 18-25
Tools that can help you with various situations you might find yourself having to cope with.
Apps and websites that can help you relax.
Websites and apps that can help you positively manage your mood and how you’re feeling.

If you live outside of Liverpool, support is available:

Cheshire & Wirral Partnership: 0800 145 6485 – Open 24/7, for any ages living in Cheshire East, Cheshire West and Wirral. You can ring about anything on your mind and can have someone ring on behalf of you. They are a listening ear and will offer advice and guidance for anything on your mind. You can remain anonymous, but if the practitioner feels you are at risk they will ask for your age, name and address to help keep you safe.

Mersey Care NHS Foundation Trust – 0800 051 1508 -24/7 careline open for any age living in Warrington, Halton, St Helens and Knowsley. A practitioner will ask for your name and telephone number, you can reach out and call for yourself or have someone ring on your behalf.

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Mental Health Awareness Week 2022 - Loneliness

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Mental Health Awareness Week 2022 - Loneliness

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Mental Health Awareness Week 2022 - Loneliness

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Stress is a natural reaction to difficult situations in life, such as work, family, relationships and money problems.

We mentioned earlier that moderate stress could help us perform better in challenging situations, but too much or prolonged stress can lead to physical problems. This can include lower immunity levels, digestive and intestinal difficulties such as irritable bowel syndrome (IBS), or mental health problems such as depression. Therefore, we must manage our stress and keep it healthy to prevent long-term damage to our bodies and minds.

When you are feeling stressed, try to take these steps:

* realise when it is causing you a problem. You need to make the connection between feeling tired or ill and the pressures you face. Do not ignore physical warnings such as tense muscles, over-tiredness, headaches or migraines.

* identify the causes. Try to identify the underlying causes. Sort the possible reasons for your stress into those with a practical solution, those that will get better anyway, given time, and those you can't do anything about. Try to let go of those in the second and third groups - there is no point in worrying about things you can't change or things that will sort themselves out.

* look at your lifestyle. Are you taking on too much? Are there things you are doing which could be handed over to someone else? Can you do things in a more leisurely way? You may need to prioritise things you are trying to achieve and reorganise your life so that you are not trying to do everything at once.

You can also help protect yourself from stress in several ways:

* eat healthily. A healthy diet will reduce the risks of diet-related diseases. Also, there is growing evidence showing how food affects our mood. Feelings of well-being can be protected by ensuring that our diet provides adequate brain nutrients such as essential vitamins, minerals, and water.

* be aware of your smoking and drinking. Even though they may seem to reduce tension, this is misleading as they often make problems worse.

* exercise. Physical exercise can be very effective in relieving stress. Even going out to get some fresh air and doing some light physical exercise, like walking to the shops, can help.

* take time out. Take time to relax. Saying 'I just can't take the time off' is no use if you are forced to take time off later through ill health. Striking a balance between responsibility to others and responsibility to yourself is vital in reducing stress levels.

* be mindful. Mindfulness meditation can be practised anywhere at any time. Research has suggested that it can reduce the effects of stress, anxiety and other related problems such as insomnia, poor concentration and low moods in some people. Our 'Be Mindful' website features a specially-developed online course in mindfulness, as well as details of local courses in your area: bemindful.co.uk

* get some restful sleep. Sleeping problems are common when you're suffering from stress. Try to ensure you get enough rest. For more tips on getting a good night's sleep read our guide How to sleep better

* don't be too hard on yourself. Try to keep things in perspective. After all, we all have bad days

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Stress is a natural reaction to difficult situations in life, such as work, family, relationships and money problems. We mentioned earlier that moderate stress could help us perform better in challenging situations, but too much or prolonged stress can lead to physical problems. This can include lower immunity levels, digestive and intestinal difficulties such as irritable bowel syndrome (IBS), or mental health problems such as depression.

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What works: protect your mental health and prevent problems
Protecting our mental health is easier than you might think. We can all do it every day, and with simple activities that help us feel OK, we're better able to cope with life.
It's a bit like brushing your teeth daily - important in preventing problems. It's the same for our mental health. It can also be fun!

Each of our tips has been created to help us look after our mental health, and, importantly, each is backed up by evidence from research, including the Mental Health Foundation's ground-breaking study.

Our tips will be easier for some and harder for others. Why not give them a try and see which ones suit you best?

Trying new things can sometimes feel uncomfortable, but they usually get easier the more we practise them.

One thing to remember: none of us is perfect. We all have our limits. What's good enough for you is great.

Get closer to nature
We all live with worries and fears, uncertainties, losses that leave us sad and pressures that make us feel stressed.
Nature can have a really calming effect on us. We have been living around other animals and plants for thousands of years. Some people say nature helps them feel calmer, more hopeful and less alone. Our research found that going for a walk was the UK adults' favourite way of coping with stress during the pandemic in 2020.

In Japan, some people use "forest bathing", which may improve their mental health. So going to a forest or wood and experiencing the different smells, sounds and textures may really help. To get the best out of nature's healing effects, try tuning your senses to what's around you - the trees, plants, birds and animals, for instance, and water such as ponds or the seashore. Take a deep breath and see how you feel. The idea is to get connected with your natural surroundings.

For more information and ideas, see our guide Thriving With Nature, produced by the Mental Health Foundation and wildlife charity WWF.

Learn to understand and manage your feelings
Feeling very upset can interfere with our lives, making it hard to think clearly or work, relax, study, sleep or deal with other people.
Many of us will know when we're upset but not be sure what we're feeling. Is it sadness, fear, shame, loneliness, anger or something else? We don't always know why we're feeling that way.

It often helps to give our feelings our attention without judging them, without telling ourselves we're stupid or weak to feel the way we do. It may seem strange and uncomfortable to do this. But practice and patience with ourselves will help.

Naming what we're feeling is also likely to help. So, we can say to ourselves: "I'm feeling really irritable today but also sad." Another helpful step can be to work out what has led to us feeling this way - might it be a disagreement or disappointment that you've had? Some women might find that their periods sometimes (or always) affect their moods.

Talking kindly to ourselves, in the same way, we might reassure a small child we care about, is also important. It can be very comforting. You might feel uncomfortable initially, but give it a go - it might just help.

Some people feel better if they write down their feelings in a notebook or on their phone. You might want to think about how to protect your privacy before doing this.

You could try repeating something positive about yourself a few times each day. (This is sometimes called a "mantra". "I am on a journey, growing and developing", for example.) Research shows this reduces negative thoughts and feelings.

Some people also feel that an activity called " mindfulness " is helpful. Talking with someone else can also be helpful - and that's our next suggestion...

Talk to someone you trust for support
Many of us have learned to bottle things up inside us and try to ignore painful feelings. It can take a lot of courage to tell someone else how we're feeling or what we're finding hard, especially if we don't usually do that kind of thing.
Just talking things through with a person we trust can help and feel like a relief.

Use your own words. It'll make you feel safer and less alone, and that will help protect your mental health and prevent problems.

Talking may also change how you see and feel about the situation in ways you find helpful.

Another possible benefit is that talking may strengthen your relationship with the person you speak with. This will benefit both of you and make it easier for them to turn to you when they need support themselves.
Information about talking with friends about your mental health Information about talking with a health professional about how you're feeling
Be aware of using drugs and/or alcohol to cope with difficult feelings
Many of us sometimes use drugs to block out "difficult" feelings such as sadness, fear or shame.
No one wants to feel bad; for some people, drugs and/or alcohol offer temporary relief.

Unfortunately, they don't stop the feelings from returning and may make things worse or create other problems, including damage to mental and physical health, relationships, work, or study.

If you think you may be using drugs or alcohol to cope with difficult feelings, it may help to notice it without beating yourself up about it. Being understanding and kind to yourself is good for your mental health.

A possible next step could be to talk with someone you trust or one of the charities that offer confidential, free information and advice, including how to reduce the harmfulness of using drugs. Have a look at Talk To Frank, for example.

You could also look for other ways of coping with painful feelings, such as getting help with the situation causing them, if possible, and finding a trusted person to talk with. This could be a friend or relative, a colleague, a person working for a charity helpline, your GP or a counsellor.

Many charities around the country offer low-cost or free therapy. Find more detailed information about getting help with your mental health from many potential sources.

Some people find it helps to go to "anonymous" meetings, such as Narcotics Anonymous, to share with others who have/had similar experiences. Some of these meetings are also now online.

Try to make the most of your money and get help with debt problems
Money problems can be unavoidable, and we may have no choice about being in debt.
Fears about paying debts, bills and essentials such as food and electricity can be very stressful. If we feel responsible for sending money back home or are the only earner in our household, we may feel burdened and isolated.

Feelings like this can make it harder to cope with everything, including the money problems themselves.

There are things we can do to help prevent financial problems causing issues with our mental health.

We might feel ashamed of what we're going through, which may make it harder to tell anyone, leaving us feeling alone with it.

The truth is, we're never alone with money problems. Research shows they are one of the most common and serious sources of stress for many people.

Even if our finances are impossible to change, sharing our fears with another person who's not involved and who you trust is likely to help us feel less alone and overwhelmed. This may help us to see new ways forward.

If we are struggling financially, including with debt, it can be helpful to talk about it with an expert at a charity that offers free money advice. They are very experienced with what can go wrong with people's finances and what may help.

It can be really helpful to ask for help before any debt becomes unmanageable. But getting help will benefit everyone.

Here is a list of organisations that offer free advice about financial problems, created by the charity Money and Mental Health.

Talking with one of these free, expert advisers could also lead to you finding out about new possibilities, such as benefits you're entitled to, your legal rights, ways to reduce the size of your debt repayments and other ways to save money.

Get more from your sleep
Anyone who has struggled with sleep will know what a difference it makes to our bodies, minds and ability to cope with life.
We all have times when we sleep badly, and some of us live in situations that make a good night's sleep impossible.

For many people, sleep is often the first thing that suffers when we're struggling with our mental health.

Adults need between 7 and 9 hours' sleep a night, including enough dreaming sleep and enough deeper sleep.

If you're struggling with your sleep, think about making a few simple changes.

For example:

Develop a relaxing bedtime routine to help you start winding down before you actually go to sleep

Avoid TV and mobile screens, alcohol and caffeine before bed. This will help you fall asleep and stay asleep. You could also avoid vigorous exercise before bed.

Go to bed and get up at around the same time every day, including weekends.

For more suggestions, try this guide to sleep and mental health. It includes information about potentially helpful apps and getting professional help if self-help isn't working for you.

Be kind and help create a better world
If you have ever felt lonely, you will know how much it helps to have even a small connection with someone else.
Exchanging a smile or friendly words can be comforting and lift our mood.

Research shows that being kind is good for both sides. Being kind can boost our mood, help us feel more capable, strengthen our connections with others and even make us cope better with stress.

If you don't know where to start, you could try small but meaningful acts of kindness, such as offering a smile or a few kind words to another person. You could make their day but also feel better for it - friendly connections with others are vital for our mental health.
More inspiration about acts of kindness
We can also help others by doing volunteer work and getting together with other people to work for good causes. These things can help us feel connected with others and the world around us. It can give us the sense that we can make a difference. All of this is good for our mental health.

Keep moving
Our bodies and minds are connected, so looking after ourselves physically also helps us prevent problems with our mental health (it works the other way around, too).
Moving our bodies - with sport, gardening, dancing, cycling, walking the dog, cleaning or going to the gym, for example - are great ways to improve our mental and physical health.

Exercise releases "feel good" hormones that reduce feelings of stress and anger. It also helps us feel better about our bodies. It can improve our sleep too. If it involves other people, like being part of a team, a class or a group we see regularly, that can also boost our mental health.

We don't have to be professional athletes, or sporty, to get the benefits of being physically active. From walking to dancing and basketball to the gym, the best exercise is simply the one we enjoy.

Eat healthy food
Food and drink affect our bodies, brains and mood - for good or bad.
Sugary snacks and drinks can give us a temporary "high" or sense of comfort that can feel irresistible. But they soon leave us feeling exhausted or jittery. Caffeine in coffee, tea, or so-called energy drinks can also have this effect.

A balanced diet with lots of vegetables and fruit is essential for good physical and mental health.

How we eat is also important. Having meals with other people can help to grow relationships - with family, friends, partners, and colleagues. This is really important in protecting everyone's mental health and preventing problems.

Food can also get mixed up with our feelings. Some people over-eat or under-eat when they are upset. It may help to talk to someone we trust and get professional support if we need it.

Be curious and open-minded to new experiences
We can all get stuck in familiar ways, like how we spend our time and what we think about ourselves and the world.
This can be self-fulfilling, with our expectations influencing what actually happens, for good or bad. For example, we might say to ourselves: "Things never get better" or "I'm useless" as a response to what others have said to us.

It can help to notice these thoughts and try out new ones, such as "I can change things for the better" and "there is so much I can do".

Life can feel more interesting, lively and rewarding when we are open to trying new experiences and experimenting with how we do things.

It could be as simple as what we have for breakfast or the route we walk with the dog. It could also need some planning, like an adventure holiday. We might find a new place that it turns out we love, discover a talent we didn't know we had or meet someone new and important.

Plan things to look forward to
Life throws all sorts at us, and during hard times, we may feel hopeless and not have the energy to plan for the future.
Things to look forward to, including fun activities, can help us cope with difficult situations.

Making plans for things we enjoy can increase our sense of hope, which is important for our mental health. Our plan could be for anything from small pleasures, like a cup of tea or your favourite TV programme or dance class, to a trip with family or friends, or seeing your favourite film, sports team or singer.

Whether it's a small or a big one, the important thing is to plan it.

Decide what you'll do, when and with who and, if needed, book it. It's important to follow your plan - and repeat...

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Our best mental health tips - backed by research

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Protecting our mental health is easier than you might think. We can all do it every day, and with simple activities that help us feel OK, we're better able to cope with life. It's a bit like brushing your teeth daily - important in preventing problems. It's the same for our mental health.

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Merseycare helplines and support  available for 16+ 

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Merseycare helplines and support  available for 16+ 

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Calm is the #1 app for sleep and meditation. Join the millions experiencing better sleep, lower stress, and less anxiety.

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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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Promoting mental health and emotional wellbeing

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At Liverpool Women's we have a dedicated Menopause clinic supporting all women through menopause.

Menopause can be devastating for some women. It often occurs at a time in life when they are juggling lots of challenging roles - elderly parents with failing health, teen/adult children worries, possibly caring for grandchildren as well as doing their own job.

I've met many women who simply stop coping. Through fatigue from sleeplessness and anxiety about severe flushes they lose a sense of self and become withdrawn...isolated....depressed. Libido disappears.

Relationships suffer, and breakdown. Many women walk away from their career.

Some women are plunged into menopause overnight - possibly after cancer treatments. As well as the significant menopause symptoms and treatment side effects, they have the emotional rollercoaster of their cancer diagnosis to contend with.

And younger women, who may not have started, or completed, their family, can enter early menopause. Their situation is complicated by the emotional burden of adjusting to a different future. Long-term heart and bone health can be another worry.

As the Menopause Specialist I offer a holistic approach to menopause management, providing individual advice and support about treatment options - including HRT, nonhormonal treatments and lifestyle changes.
Why do menopausal symptoms occur?
Menopausal symptoms affect at least 70% of women, this is due to the changing hormone levels, particularly estrogen, but many factors such as diet, lifestyle and stress, as well as certain medication can influence the symptoms.
What can help to reduce menopausal symptoms?
For some people, life-style factors such as reducing/stopping smoking, reducing alcohol intake, reducing caffeine intake, reducing stress, eating healthily and taking regular exercise can considerably help the symptoms of menopause.

For others, HRT can be very beneficial. Alternative therapies may also be considered for menopause symptom control.

It is important for those who go through the menopause at an early age (before 45) to understand how taking HRT can help to reduce osteoarthritis and heart health in later life.

Currently, Bio identical HRT is gaining a lot of media coverage. These are unlicensed, compounded duplicates of human hormones produced by specialist pharmacies and are not authorised by the UK medicines regulating body, the MHRA. These products do not have research based evidence about their safety or effectiveness. Therefore, the BMS do not recommend these products

Bodyidentical HRT, however, is evidence based, regulated and licensed. These products are also precise duplicates of human hormones - and are actually what menopause specialists have been widely prescribing for many years!

More can be read on the British Menopause Society website about BIOINDENTICAL v BODYIDENTICAL HRT here: https://thebms.org.uk/publications/consensus-statements/bioidentical-hrt/
When do menopausal symptoms begin?
Many women notice early symptoms while still having periods, when the hormone production is declining very gradually. This stage of gradually falling and fluctuating hormone levels is often called the "climacteric" or the "change" and often begins in the 4th decade and can last for several years. Because ovarian function fluctuates, women may experience menopause symptoms intermittently. Some women experience an early, or premature menopause, symptoms may occur immediately, depending on the cause. Immediate onset of menopause symptoms can often come following a surgical menopause. The duration of "early" symptoms is very variable from a few months to many years and the severity varies between individuals.
How to be seen at Liverpool Women's Menopause Clinic
If you would like to be seen in our clinic please visit your GP and request a referral to the Liverpool Women's Hospital Menopause clinic.

The clinic is run at the Liverpool Women's Crown Street site and also at the Liverpool Women's Aintree Centre at Aintree Hospital.
Credits to:

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Your Menopause Specialist at Liverpool Women's

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At Liverpool Women's we have a dedicated Menopause clinic supporting all women through menopause. Menopause can be devastating for some women. It often occurs at a time in life when they are juggling lots of challenging roles - elderly parents with failing health, teen/adult children worries, possibly caring for grandchildren as well as doing their own job.

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Parental advice on contacting social media sites

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Childline Website - phone line , online support

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Childline Website - phone line , online support

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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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Qwell.io is commissioned by NHS, Local Authorities and Charities to improve the mental health of entire populations of specific cohorts

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Looking after your mental health | Mental Health Foundation

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Get evidence-based advice on protecting and sustaining good mental health, overcoming fear and anxiety, sleeping better and looking after your mental health using exercise and minfulness.

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

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Members of the Liverpool CAMHS Partnership design and deliver an ongoing programme of training opportunities.