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National Autistic Society Know yourself series | A guide to understanding yourself

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National Autistic Society Know yourself series | A guide to understanding yourself

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NAS_Know Yourself Series_A Guide to Understanding Yourself

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Would you recommend this Padlet to other young people?

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Looking for advice on how to sleep better? Tweak your routine and understand the science behind your sleep patterns.

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The Curly Hair Project is an organisation that helps people on the autistic spectrum. We use cool things like animated films, stories and comic strips.

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Know your Normal | Ambitious about Autism

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Know your Normal | Ambitious about Autism

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Restorative sleep is a universal need. Whether we wake up rested or groggy depends in part on our sleep hygiene, the sleep-related behaviors that help us unwind and drift off each night. Take this test to assess your sleep habits.

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Spectrum Gaming is an autistic-led UK based charity that supports autistic young people. We aim to create a world where every autistic young person knows that who they are is ok and they can be themselves, whilst still developing meaningful relationships and achieving their personal goals.

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Spectrum Gaming is an online community for autistic young people. The aims of Spectrum Gaming are to enable autistic young people to develop meaningful friendships; to help them understand and develop a positive perspective of their differences; and to advocate for the needs of autistic young people

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Information for children and young people

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Information for children and young people

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Children and Young People :: Information for children and young people (healthyyoungmindslsc.co.uk)

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Information for children and young people

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Get help | Identity, discrimination & mental health

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If you're struggling with feelings about your identity or discrimination, use our help finder to get the right information to support for you.

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Moving Mindsets Leaflet for Young People

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Moving Mindsets Leaflet for Young People

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We can help you get the support you need to grow and develop

We offer practical and emotional support so that you can enter adulthood with the confidence you need to achieve your full potential. Discover ways we support young people below or use the search bar to find services in your local area.

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We support young people who are young carers, care leavers, those looking to gain workplace skills, LGBT+ those at risk of homelessness.

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https://www.barnardos.org.uk/get-support/services/lancashire-and-south-cumbria-thrive-service

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National Autistic Society Know yourself series | Worksheet: Understanding yourself

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National Autistic Society Know yourself series | Worksheet: Understanding yourself

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Your guide to CAMHS and mental health support, including information on inpatient care, talking to your GP about mental health and counselling and therapy.

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Please add a comment to let us know which sections you have found useful

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Please add a comment to let us know which sections you have found useful

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MyTime is part of the CAMHS service provision for children and young people needing emotional health and wellbeing support.

MyTime work with mild to moderate emotional health presentations such as anger, anxiety, low mood, self-harm and depression. MyTime practitioners work by putting the young person at the centre of the intervention and focus on what they do well as well as what they have in their power to change, calling on the various systems such as family and schools, to support the desired changes.

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My Time is part of the CAMHS service provision for children and young people needing emotional health and wellbeing support. MyTime work with mild to moderate emotional health presentations such as anger, anxiety, low mood, self-harm and depression. MyTime practitioners work by putting the young person at the heart of the intervention and focus on what they do well as well as what they have in their power to change, calling on the various systems such as family and schools, to support the desired changes.

We offer support through various therapeutic interventions:

Counselling: 6-8 sessions where the young person can talk about issues affecting their emotional wellbeing. Therapists work within the CSSO model but will integrate various approaches such as person centred, CBT interventions and creative techniques.

Play Therapy Techniques: a form of counselling or psychotherapy in which play is used as a means of helping children express or communicate their feelings.

Decider Skills: a structured CBT based programme of effective, fun and easy to use ways of understanding and managing emotions. Young people learn how to build strategies for their mental wellbeing in everyday life, encouraging to be proactive in deciding how to react to emotions positively.

Please contact the MyTime office to enquire about making a referral.

Mental health

Services supporting children and young people's emotional health and wellbeing. We have centres where children and young people can visit and have a trained worker they can trust and talk to. We help them build their confidence and get to the root of their difficulties.
Find out more about Mental health Search for Mental health services

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My Time is part of the CAMHS service provision for children and young people needing emotional health and wellbeing support. MyTime work with mild to moderate emotional health presentations such as anger, anxiety, low mood, self-harm and depression.

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SAFA is passionate about delivering the highest professional standard of services to people in our local community. We offer counselling for age eleven onwards. Our ethos is based on a person centred approach, providing a safe confidential space for the person to explore the issues they are struggling with.

Our Family Support Worker offers the families of our clients a listening ear and provides psycho-education to aid a greater understanding of themselves and how to better support their loved ones.

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SAFA (the acronym for Self Harm Awareness for all) is committed to making a positive difference to the lives of individuals, in Cumbria, who self harm and to those who support them. Our primary goal is to empower individuals to take responsibility for their own lives and we do this through non-judgmental counselling and trusting support.

The Team

Experienced counselling team, with a
wealth of qualifications and expertise.

Qualified

We are proud members of the British Association
for Counselling and Psychotherapy (BACP).

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SAFA (the acronym for Self Harm Awareness for all) is committed to making a positive difference to the lives of individuals, in Cumbria, who self harm and to those who support them. Our primary goal is to empower individuals to take responsibility for their own lives and we do this through non-judgmental counselling and trusting support.

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Referrals for young people for our counselling service; this is ideally for YP aged 12-17 and it is 10-20 weeks of talking therapy, face-to-face at Project John in Barrow.

We accept referrals for low mood, anxiety, depression, self-harm, historic trauma; most mental health issues and if at assessment point it is deemed this service is unsuitable and cannot meet their needs we will signpost/go back to the referrer at that point.

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A multi-faceted social enterprise that TOUCHES the lives of thousands of young people in real need every year

One Passion

One Purpose

One Brathay

What is Brathay?

Brathay offers people development and leadership coaching for businesses and organisations; outdoor residentials for community groups and schools, and holiday accommodation and challenge events for the public.
Each runs as part of our social enterprise aiming to enhance wellbeing and create long-lasting personal change. Any surplus income generated is used to fund life-changing programmes for children, young people and families facing challenges in their lives. Everything we do exists to support our charity; working together as One Brathay.

Residentials

Check out what we have on offer for school and community groups looking for adventure and self-development in the Lakes.

Charity

Our charitable wellbeing and self-development programmes for young people in real need are both life-changing and life-saving.

How can we help you today?

For Business

Invest in your people now
and grow your business from inside out

From apprentice to boardroom, we use immersive and experiential learning to unleash human potential like never before.

Effective, impactful and long-lasting, our programmes are delivered in the great outdoors, within your business, and online.

For Schools & Youth Groups

Book a residential with us
that has impact and purpose

Let your pupils, students and youth groups benefit from our wealth of experience using outdoor activities in a nurturing way to build confidence, self-awareness and interpersonal skills.

Programmes for all budgets, with flexible all-weather itineraries and seasonal offers.

For Runners & Cyclists

Sign up for your next
outdoor challenge

Run, row, cycle? Whatever your thing, join thousands of experienced and beginner athletes from across the globe in one of our annual Lakeland events.

FOR HOLIDAY MAKERS

Book flexible, affordable B&B and self-catering accommodation on our magnificent Lakeside estate

Only minutes from Ambleside, enjoy unrivalled privacy on the shore of Lake Windermere among ancient woodlands and fells.

For Communities

See our charity work
in action

We work with young people who are victims of circumstance - not victims themselves. We support them at Brathay and out in the community to become more self-aware and find the potential and resilience they never knew they had.

So many inspiring programmes delivered.

So many promising stories to tell.

Get involved

Brathay Trust 3 hours ago

At #Brathay Hall we have a number of teams that are essencial in making every part of the operation run smoothly. Meet the Tech Team, responsible for #outdoor #activities.

Here's film with...

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Our Mission. At Brathay we know everyone has the capacity to do extraordinary things that can inspire and benefit others. This drives our mission to improve the life chances of children, young people and families by inspiring them to engage positively in their communities.

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We work closely with children and families to spot problems early, and offer extra help when it's needed. We do this in many ways - from childcare to mental health programmes and parenting support

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Safe and happy childhoods

We protect and support children and young people, providing practical and emotional care and support. We ensure their voices are heard, and campaign to bring lasting improvements to their lives.

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We protect and support children and young people, providing practical and emotional care and support. We campaign to bring lasting improvements to their lives

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We want to make a positive difference to the lives of women, young girls aged 13 and above and young boys aged 13-17 in the Barrow area.  We want to help in all ways we can, creating a strong resource for women and young people in crisis and those who are vulnerable and at risk.

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Our Team
Our Trustees
Volunteers
Annual Reports

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Kooth is an online counselling and emotional well-being platform for children and young people, accessible through mobile, tablet and desktop and free at the point of use. On Kooth you can chat to our friendly counsellors, read articles written by young people, get support from the Kooth community and write in a daily journal.

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

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Families Matter is a counselling and support service. We aim to promote emotional well being, improve mental health, and reduce the impact of poverty in the Furness area.

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Welcome to MindEd for Families, Children and Young People. We hope you like our new design. If you are a regular user you might find that some of the topics have moved, or the titles have been changed slightly.

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A journey towards positive body image and being comfortable

Support for young people, parents, carers and professionals

Improve eating behaviours and relationship with food

Build positive body image

Identify concerns around body image and disordered eating

...more content coming soon!

Explore our educational modules

Intuitive and balanced eating

Feeling comfortable in your body

Breaking free from diet culture

Managing anxiety around food

Understanding hunger

Support a young person with ARFID as well as very picky or fussy eaters

Understanding disordered eating

Recognising the signs and signals

Supporting emotional regulation

What is Disordered Eating?

Disordered Eating is a phrase used to describe a range of irregular eating behaviours that may or may not warrant a diagnosis of a specific eating disorder.

People who experience disordered eating, whether diagnosed with an Eating Disorder or not, often have poor emotional awareness and have limited access to emotion regulation strategies.

Tell me more about this

What is Body Image?

We can't always see the extent of somebody's body image struggles. Body image is the way you:

Evaluate your appearance

Think and feel about the way your body looks and functions

Behave, treat and relate to your body

Tell me more about this

What is AFRID?

People with ARFID eat a very limited variety or amount of food and it causes problems in their lives. These problems may be health related, like loosing too much weight, or not getting enough nutrients.

These problems may also be social, like not being able to eat meals with others.

Tell me more about this

What is Normal Eating?

Normal eating is flexible. It varies in response to your emotions, schedule, hunger and proximity to food.

Examples of 'normal' eating include being able to eat when you're hungry and continue eating until you are satisfied, overeating and undereating at times and giving yourself permission to eat all foods.

Tell me more about this

Search Resources

Search our library of resources curated by our clinical and specialism
professionals.

How to support family, friends
or patients

Uncover the path to a more positive relationship with food and your body with Be Body Positive. Your new go-to destination for information and resources on disordered eating and body image.

✓ Evidence-based coping strategies

✓ Stories and experiences

✓ Quizzes and games

✓ And so much more!

The content is designed by a team of experts specifically for young people and tested by young people. We provide the support and guidance you need to overcome challenges around eating, body image and self-care.

With resources for parents/carers as well as youth workers, teachers and health professionals, there is something new to learn for everyone.

Find out more

Stories

Hear from people in similar situations

Binge-Eating Disorder Recovery

Young Person from Bedfordshire

I remember being around eight to nine years old and beginning to develop binge eating disorder symptoms. It was at a challenging point in my life when my parents split up and then when I went to secondary school, things got worse as I had more control over what I was eating...

Follow This Story

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Designed as an early intervention, Be Body Positive promotes building a positive relationship with food and your body.

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24/7 text service, free on all major mobile networks, for anyone in crisis anytime, anywhere. It’s a place to go if you’re struggling to cope and you need immediate help. Text 85258.

Your messages with us are confidential and anonymous.

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24/7

You can text us any time, day or night.

Confidential

Your messages with us are confidential and anonymous.

Free

It is free to text Shout from all major mobile networks in the UK.

Get involved

Donations doubled in the Big Give Christmas Challenge

Simply support Shout's Big Give campaign by midday on 5 December, and your donation will be doubled!

Can you help us hit our match funding target of £50,000 and support a further 5,000 people this winter?

Find out more

Get help

Ways to cope with upsetting events in the news

If you're feeling overwhelmed, anxious or sad about what's going on in the news, know that you're definitely not alone. Here are some actions we can take to help us cope better through times like this.

Find out more

I think Shout saved my life tonight... no one has ever made me feel so safe, listened to and understood

Shout texter

GET HELP

Online resources and support

However you're feeling right now, you don't have to face it alone. We're here to support you with your mental health.

Take a look at our resources, information and support, find further help or reach out to one of our volunteers.

Resources for you

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Shout - UK's 24/7 Crisis Text Service for Mental Health Support

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Shout 85258 is the UK's first 24/7 text service for anyone in crisis. Get free, confidential mental health support anytime, anywhere. Text 'SHOUT' to 85258.

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

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Essential support for under 25s

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

Featured

The Mix. Registered charity number: 1048995

Log in

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

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

If you do not have an account with us you can sign up here.
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Sign up

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

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

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

Already have log in, log in here.
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The Mix - Essential support for under 25s

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

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What it's like to call a Mental Health Helpline

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What it's like to call a Mental Health Helpline

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What It’s Like To Call a Mental Health Helpline

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Seren, 23, shares her experience of calling the Samaritans helpline when she was struggling with her mental health, and how it helped her.

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If you need someone to talk to, we listen. We won't judge or tell you what to do. Whatever you're going through, a Samaritan will face it with you. We're here 24 hours a day, 365 days a year. Call us for free on 116123.

People contact us with all sorts of concerns, some of these include relationship and family problems, loss, financial worries, college or study-related stress, loneliness and isolation, depression, painful and/or disabling physical illness, heavy use of or dependency on alcohol or other drugs, thoughts of suicide.

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We do not tolerate behaviours that are threatening or abusive in any way. While we recognise that people who exhibit these behaviours have a right to the support they need, it's not possible for us to provide a safe and supportive space when met with threatening or abusive behaviours.

We act to prevent further contacts from callers who behave in these ways. Please see our privacy policy for more information.
Limiting or withdrawing access to our services
From time to time we may have to use the information collected about you when you contact us to make decisions about limiting access to our services. If we believe you are abusing our service or are abusive towards volunteers, we will use our system to block your calls or messages from getting through.

If you can't get through by phone, you will hear a message that explains how to contact us to discuss our decision to block you from our system.

If we take the decision to limit your access to our systems, we will make every effort to inform you as to the reason why we have restricted your access. We may ask you to give us a contact number so that a member of our Caller Support Team can call you to talk about your support needs.

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If you're going through a tough time, contact us free. We won't judge you or tell you what to do. We are here to listen so you don't have to face it alone.

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Whatever you’re feeling, we’re here to help

Get free, safe and anonymous support.

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

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If you are having thoughts of suicide or are concerned for a young person who might be you can contact HOPELINE247 for confidential support and practical advice.

Call: 0800 068 4141

Text: 88247

Email: pat@papyrus-uk.org

Lines are open 24 hours every day of the year (Weekends and Bank Holidays included)

HOPELINE247 advisers want to work with you to understand why thoughts of suicide might be present and provide you with a safe space to talk through anything happening in your life that could be impacting on your or anyone else’s ability to stay safe.

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Skip to content

Watch the full video

Thinking of suicide?

Are you, or is a young person you know, not coping with life? For confidential suicide prevention advice contact HOPELINE247.

My whole way of thinking has changed. I feel positive about my future and the people around me. I'm now looking forward to the future and helping others just like me!

Thank you so much for the incredible support PAPYRUS and HOPELINE247 has given me. You helped me in that moment and it kept me alive.

I intend to continue to fundraise for and promote PAPYRUS. I am so proud and humbled to be involved with a wonderful charity, and to have received the support that I have.

Having been personally bereaved by suicide I understand the importance and need for our charity. I am surrounded by others who are as passionate as I am about saving lives.

* All feedback is provided by people who contact PAPYRUS. All feedback has full consent of the user and the user remains fully anonymous. Some feedback may have been adapted to keep the users anonymity.

Our latest news

Stay up to date with PAPYRUS; our news section is regularly updated with helpful advice and guidance, as well as information about our upcoming events and campaigns. If you have any questions or queries please get in touch.

Our upcoming events

Please see below some of our upcoming and exciting events including fundraisers and charity events we will be attending. For more information please get in touch.

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Papyrus UK Suicide Prevention | Prevention of Young Suicide

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PAPYRUS UK is a charity for the prevention of young suicide (under 35) in the UK | Call PAPYRUS HOPELINE247 on 0800 068 4141 Now

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Transitioning to University is an exciting time, but change and independence can be overwhelming and challenging as well. Here is a collection of resources to help with the transition. www.educators-barnardos.org.uk

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If you feel confused about your gender identity, you're not alone.
Many teenagers question their gender, whether they feel female, male, non-binary or any of the other terms used on the gender spectrum.

Some people believe that society has become more accepting of differences in gender identity.

Although most people do not question their gender, for some young people their gender identity is more complex.

You may question your gender if your interests and social life do not fit with society's expectations of the gender you were assigned at birth.

You may feel:

that you cannot identify with being just male or female

that you identify with multiple genders

that you have no gender (agender)

that you are non-binary

Or, you may have a strong sense of being a gender that is different to the sex you were assigned at birth and may feel that this has affected the way you feel about your body.

For young people who feel distressed about their gender, puberty can be a very difficult and stressful time.

Puberty is a time of physical changes to your body, such as the growth of breasts or facial hair.

Does it make me gay, lesbian or bisexual?

Gender identity and sexual orientation are separate things.

You may identify as straight, gay, lesbian, bisexual, polysexual, pansexual or asexual.

Or, you may want to describe your sexuality and gender identity as being fluid - that is, they change over time.

How does gender discomfort affect you?

If you experience discomfort with your gender identity, you may feel unhappy, lonely or isolated from other teenagers.

Gender identity issues are not a mental health disorder or disease. However, if you feel as though you are struggling with your mental health you can seek help for this.

You may feel social pressure from your friends, classmates or family to behave in a certain way, or you may face bullying and harassment for being different. This may be affecting your self-esteem and performance at school.

All these difficulties can affect your emotional and psychological wellbeing. In some cases the distress can be considerable. Depression is very common among young people with gender discomfort.

Who can help me?

If you're experiencing discomfort or uncertainty about your gender identity, and it's causing you distress, it's important to talk to an adult you can trust.

You might want to talk to a parent or family member, or someone at your school or college.

Schools and colleges are now much more aware of trans and gender identity issues, are keen to support young people, and have a duty to support you.

If you do not feel able to talk to someone you already know, there are charities and local gender support groups you can talk to. Many have trained counsellors you can speak to in confidence.

You can find charities and support groups on the Tranzwiki page on the Gender Identity Research & Education website.

What help is available on the NHS?

If you have strong and continuing feelings of distress because of a mismatch between your sex assigned at birth and your gender identity, there are options available.

These include talking therapy, hormone treatment and, after 18 years of age, surgery if appropriate.

Your GP, other health professional, school or a gender support group may refer you to the Gender Identity Development Service (GIDS) at the Tavistock and Portman NHS Foundation Trust.

This NHS service specialises in helping young people up to the age of 18 with gender identity issues. It takes referrals from anywhere in England. Its main clinics are in London and Leeds.

What can I expect from the service?

The team at GIDS considers the individual needs of each young person, including their age and their stage of development.

The GIDS will support you, involving your family as appropriate, your school and any other services that may be involved.

All sessions are confidential and information about you will only be shared with your consent (unless there is a concern that you are at serious risk of harm).

Assessment

The first stage is an assessment, which will usually involve between 3 to 6 appointments over a period of time (usually up to 6 months).

You will have a key worker who will co-ordinate your care. 1 or 2 members of the clinical team will oversee your assessment, such as a clinical psychologist, child psychotherapist, child and adolescent psychiatrist, family therapist or social worker.

The assessment will include exploring your past and current gender identity, your relationships with family and friends, your emotional and psychological wellbeing and your physical health.

For more serious emotional issues, the GIDS team may refer you to your local child and young people's mental health service if you are not already in touch with them, where mental health specialists will support you.

Continued support

After you have been assessed by the GIDS, you and your family will be offered support for as long as you need it (up to the age of 18). You may find that this support is enough to help you live in the gender role with which you identify.

Hormone therapy

If you have lasting signs of gender dysphoria and you meet strict criteria, you may be referred to a hormone specialist (consultant endocrinologist) to see if you can take hormone blockers as you reach puberty. This is in addition to psychological support.

Hormone or puberty blockers allow a young person to consider their options while exploring their gender identity.

GIDS advises that blockers are physically reversible when treatment is stopped. However it is not known what all the psychological effects may be. The decision to have any kind of healthcare treatment always involves weighing up the different benefits and risks involved.

Fertility

Gender-affirming hormones may affect your future fertility, so it's important to consider this before choosing to move on to hormones.

The GIDS team will help you to consider your options and recommend you seek further specialist advice via your GP regarding gamete storage. This is the harvesting and storing of eggs or sperm for your future use.

Gamete storage is sometimes available on the NHS.
Find out more information for trans and non-binary people seeking fertility treatment on the HFEA website

What next?

Through the help and support of the GIDS, many young people become at ease with how they express their gender identity.

Once you are aged 17 years, you can ask for a referral to NHS adult gender identity services if you wish to explore your gender identity further.

NHS England review of gender identity services

NHS England has commissioned an independent review of gender identity services for children and young people. The review will advise on any changes needed to how services are delivered for children and young people.

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Worried about your gender identity? Advice for teenagers

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Find out what support is available on the NHS if you're worried about your gender identity.

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Everyone's Welcome - Gender Identity Guide

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Everyone's Welcome - Gender Identity Guide

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What is gender identity?

Your gender identity is how you describe your gender. For example, you might say you are a woman, non-binary, transgender, a man, gender fluid, or something different. Your gender identity is your decision and is also about how you want others to treat you - for example, how you want people refer to you ('she', 'him', 'they' or something else).

Gender is different from 'sex'. Your sex refers to your physical and biological body parts (like the penis, vagina, different hormones or breasts).

Over time, you might explore your gender and you might decide that you are a different gender than the sex you were born with. You might explore your gender at any point in your life, or continuously throughout your life, but it is common to do so during puberty when your hormones are changing and you're exploring lots of different parts of who you are.

Here are some different words people use when talking about gender identity

You may use something else to describe your gender. For more information about the different terms and gender identities, visitStonewall.

Differences in sex development/intersex

Differences in sex development (DSD), sometimes known as intersex, is an umbrella term for over 40 biological conditions that affect a person's sex development. This can include differences on the inside of your body and on the outside. It can be things like differences in the development of sex chromosomes, some hormones or the reproductive organs or genitals (the penis or vagina).

People with a DSD/intersex people develop in many different ways. Some might not have periods or be able to have their own children, while others may look different in their build or how they grow. But having a DSD is no different from having a variation of any other part of the body. No one body is the same and we are all unique.

Sometimes, when you are born intersex, differences in how your genitals look could be a sign of a serious medical condition. When this happens, a parent/carer might think about surgery as an option. In the UK, it's likely that surgery will only be considered if there is a medical need for it, not simply because you look 'different'. And even in these cases, adults/carers might be encouraged to wait until you are old enough to be involved in any decisions about surgery yourself. Just like any other part of the body, the care that you receive should always be based on the best available evidence and the impacts it could have on you.

Whether you have had surgery or not, having a DSD could mean you have a complicated relationship with your body. As with any other part of the body, a difference in your appearance or how your body works could have a big impact on how you see yourself. This can be very difficult but remember that support is out there to help you work through these experiences and live a happy and fulfilled life.

If you are intersex/have a DSD, knowing more about your condition may help you to feel more confident in your body. You can find out more about specific DSDs through the organisation dsdteens.

I have known since birth that I have what is called a Complete Androgen Insensitivity Syndrome (CAIS). Having this condition, for me, is as normal as the fact that I was born with brown hair and green eyes.

If you're a young person with a DSD, you might feel lonely, like people are judging you, or like you are being treated differently from everyone else. This can be especially difficult if your DSD is not openly talked about. But you are not alone.

If you are experiencing any of these feelings, it's important to remember that you are not alone. Sex development happens to everybody but everyone has a different experience of it. There are others like you with a DSD and hearing their stories can help you to feel less alone.

If you need support with living with a DSD or if you want to find out more, take a look at these organisations and services that have information and advice to help you:

Having a DSD/being intersex does not define your gender identity. An intersex person may identify as male, as female, as non-binary or however they choose.

Some people prefer to use the term 'variations of sex development' (VSD) while others prefer to use 'intersex' or 'DSD'. It is your choice how you refer to your own DSD and your choice if you want to talk about it or keep it private.

If you're struggling with how you're feeling about a DSD/being intersex, know that your feelings are totally valid. Having a DSD might make you feel different from other people and it can be hard if you feel like your DSD isn't being recognised, but there are people that can help you find the support you need.

Meet Anick, a young activist who shares his story of being intersex. Trigger warning: talk of suicide, surgery and blood.

I didn't know people could be so accepting of something which I was hiding for so long.

Anick Soni, The Intersex Diaries, BBC Radio 1

From a young age, I struggled with food. Puberty was a traumatic time because my body began changing in ways that felt completely at odds with how I saw myself. It led to me developing gender dysphoria and becoming severely anxious, withdrawn, and depressed.

Unfortunately, some people experience bullying, hostility or discrimination if their gender identity is not similar to the people around them. Experiencing this, or hearing about these experiences from others can mean there may be times or places where you don't feel comfortable or safe sharing or expressing your gender.

My gender identity also affected my mental health, because at first I just felt really, really confused, and it left me feeling like I was incomplete.

Having these experiences, particularly if they are on a regular basis, can be extremely distressing and overwhelming. You might start avoiding places or making conscious decisions about everyday things that others don't need to think about.

Constantly carrying these emotions and making these decisions can be exhausting, and you may find it makes everyday tasks like eating, concentrating at school/work, engaging in conversation, or getting good sleep very difficult. You may also find it leads to feelings of:

If you are experiencing any of the above, it's important to know you are not alone. There are people who can help you and things can get better. There are helplines, therapists, counsellors and mental health professionals you can talk to who understand what you're going through.

If you have experienced bullying, discrimination, or verbal or physical abuse because of your gender, you can report it as a hate crime.

If you need urgent help and are experiencing a mental health crisis, you should contact a helpline service on our urgent help page.

It may seem hard to believe, but things can change for society and for you. There are many people working hard every day to make society a more equal place for LGTBQIA+ people. You deserve to be who you are freely and without fear.

Our Activists share their advice if you're struggling with your mental health and gender identity.

Labels can be useful as a way to understand more about yourself and help others understand your experience of gender, however there is no rush to have a label so don't feel like you need to find one immediately.

Looking after your mental health while exploring your gender identity: Jasmine's story

Because of this idea that it's not socially acceptable for men to cry or show vulnerability, it can come across like men just don't experience sadness. Although this obviously isn't true, if you never see other men cry or show vulnerability, it can make you feel like an anomaly if you do feel sadness.

Toxic masculinity and mental health: Luke's story

More on looking after yourself

More tips, advice and information on looking after yourself.

Whether you love the page or think something is missing, we appreciate your feedback. It all helps us to support more young people with their mental health.

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

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

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Gender and Mental Health | Support and Advice

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Your experiences with your gender may affect your mental health. For some, this can be a confusing or difficult time - we have some tips and advice to help.

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

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Welcome to the PAPYRUS app library. You can use this library to search for apps that can support with concerns that may be impacting on your thoughts of suicide.

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An app to support you with daily self-care

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If a friend has shared how they are feeling, it might be the first time they have spoken to someone about their mental health and they may struggle to put their thoughts into words. They might not go into lots of detail and say something like 'I'm finding things hard right now' or 'actually, I'm not fine'. Or they might share things they are struggling with at home, school, university or work.

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Supporting a Friend With Their Mental Health

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It can be difficult to know how to respond when someone opens up to you about their mental health. Here's our advice on how you can support a friend.

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Roman Kemp explores the mental health and suicide crisis affecting young men. When Roman lost his best friend, he had no idea he was struggling. Now, Roman is searching for answers.

Roman Kemp: Our Silent Emergency is a deeply personal and candid film following Roman as he explores the mental health and suicide crisis affecting young men in the UK.

In August 2020, Roman's life changed dramatically with the sudden and unexpected death of his best friend, radio producer Joe Lyons. This timely documentary sees Roman taking a closer look at the urgent issue of young men's mental health, exploring why increasing numbers are taking their own lives and the reasons why so many of them never ask for help.

Wanting to find some answers in a difficult time, Roman explores what can be done to encourage people to seek help, what preventative action we need to be taking, and the lasting impact mental health and suicide can have on friends and families. This is a film about Roman's generation, young men and boys as they become adults, and how he himself could help add to a dialogue that might help those who are struggling in silence.

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BBC Three - Roman Kemp: Our Silent Emergency

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Roman Kemp explores the mental health and suicide crisis affecting young men. When Roman lost his best friend, he had no idea he was struggling. Now, Roman is searching for answers. Roman Kemp: Our Silent Emergency is a deeply personal and candid film following Roman as he explores the mental health and suicide crisis affecting young men in the UK.

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Picture this: your friend says that they're having a hard time. You really want to be there for them, but you just don't know how. Or you've noticed a friend or family member hasn't been their usual self lately. They might want to be alone or seem unhappy.

But some might not show any signs that they're experiencing poor mental health - it's not always obvious from the outside. Either way, you know something's up and you don't want to ignore it. But you also don't want to say the wrong thing because you fear you could make things worse.

Sound familiar?

You're not alone. Here are a few tips I hope will help you and your loved ones if they choose to confide in you, and you feel able to support them.

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How to Talk to a Friend You're Worried About | Blog

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Hannah, 23, shares her advice on what to do if you're worried about someone's mental health, how to check in with your friend, and look after yourself too.

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Things to remember:

if you're living with someone with a mental illness, you can always get support from Childline

it's okay to make time for yourself and do things you enjoy or see friends

finding out about your family member's mental illness can help you feel more in control

it's normal to feel upset or angry sometimes

you can get help from family, school or an adult you trust.

Looking after someone can feel like a lot of work, but it's important to make time for you to relax or feel calm. Whatever's happening, you could:

find a place in your home or somewhere safe nearby that's just for you

take some time each day to do something you enjoy or find ways to relax

setting aside some time each week to spend with your friends - it can help to plan things to look forward to even if you can't do them straight away

try getting involved with things outside of home, like an activity at school or a club near where you live.

It can be scary when you don't understand how mental health is affecting your family member. Mental health issues can be complicated, and how they affect someone can change over time.

You could try asking an adult you trust about your family member's mental health condition. They can help you to find out about your family member's condition, their treatment and any medication they might be on.

If you go to an appointment with a family member you could make a list of questions you'd like to ask, or make notes about what's been said. It's okay to ask about anything you don't understand.

Keeping how you're feeling inside can make things feel even more difficult. Sharing how you feel by writing or drawing, or talking to someone you trust can help you feel more able to cope. You could try:

keeping a diary of what happens at home using the Mood Journal

sharing your experiences with other children and young people on the message boards

telling a friend about how you're feeling

tell an adult you trust about the things you find most difficult

look at our tips for how to cope when you're angry or stressed

create something in the Art box to express how you feel.

Sometimes when someone in your family has a mental health illness, it can be difficult to get the support you need. You might not get to eat regularly, get enough sleep or feel able to go to school. If you're not being looked after, you could be experiencing neglect.

You deserve to be supported. Getting support can help to make sure everyone at home is safe. There are lots of ways to get support:

ask other family members about ways they can help you or your family member

speak to people in school about ways they can support you if you're struggling to concentrate

get support from the young carers groups

find out about how to contact your GP if you need to talk about your own mental health.

When someone starts acting differently or gets worse and it worries you, it can be difficult to know when you might need to do something.

Every situation is different but having an emergency plan can help you to know what to do if something goes wrong. Your plan could include:

who to call if something goes wrong, this could be your neighbour, GP, another family member or the police or an ambulance

a safe place you can go if you need to leave your home - It's important to make sure you know where you're going and that you can get there safely

details of your family member's mental health illness and their medication.

Having a plan can help when you're feeling unsafe, or when you're not sure what might be best for your family member. Remember you can always talk it through with a Childline counsellor.

Try our top tips to help you cope

1. Ask for time with your family away from your brother or sister. It's okay to want time alone with your family.
2. Make a plan of what to do if things get too much. If your brother or sister gets angry, loud or upset, it can help to know how to react. You could make a plan with your family on what you should do, and when to get someone else to help you.
3. Listen to your brother or sister. It can help to listen to how they are feeling. And knowing that you're there to support them can help them feel more able to cope.
4. Speak to someone you trust. You always deserve to feel supported. Whether it's with someone in your family, a friend or an adult you trust, it can help to talk.

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Supporting a family member with a mental health issue

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We're here to help you if someone in your family has a mental health problem. It's important you get the support you need. You're not alone.

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This Wakelet will be useful for anyone supporting young people who are experiencing suicidal thoughts. This can be a difficult conversation to have with anyone and we hope that this can provide some useful connections to support you and ultimately any young person who is experiencing suicidal thoughts. www.educators-barnardos.org.uk

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This Wakelet provides a number of sources of support and advice on ways to support your children/pupils or yourself. www.educators-barnardos.org.uk

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There are lots of reasons why school gets tough, but no matter what you’re dealing with, there’s always someone ready to listen and help make school better.

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School can be a place that we enjoy but for some of us, it can be a tough time. If you are finding school difficult, there are ways that you can get the help you deserve.

Guide Menu for Problems at school

What problems at school are worrying you?

Everyone worries about things that happen at school from time to time. Lots of people, like you, will experience something difficult or have to work through a problem during school.

There's a lot of pressure to get good results, make lots of friends, do well in every subject and be a 'good student'. These stresses during school can sometimes feel too much. The important thing is to recognise when there's a problem and ask for help as soon as you can.

Some school problems you might worry about include:

finding schoolwork difficult, or having problems concentrating in class if others are noisy and disruptive

exam stress

tricky relationships with friends and friendship groups

finding lunchtime difficult, particularly if you have eating problems, anorexia or bulimia

not getting on with teachers, or feeling like you are labelled as 'trouble'

bullying

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Artwork credit: @stacieswift. Blue, light pink and turquoise flowers sit on a dark green background with some leaves between the flowers. In front of the flower and leaves is a scroll with text that reads: 'you're not failing' with not underlined.

receiving inappropriate comments from classmates or teachers; when these are of a sexual nature it is known as sexual harassment - look at Childline's website for more information and advice

problems at home - your parents' relationship, sibling issues, a housing problem or simply feeling unsupported

returning to school after having time away to look after your mental or physical health

going to school with anxiety, depression, OCD or any other mental health condition

going back to school after being excluded, expelled or suspended

specific difficulties such as dyslexia, attention deficit hyperactivity disorder (ADHD), dyspraxia, or autism

If you are experiencing any these problems, you might find that it is affecting how you feel both when you're at school and at home. Remember, you are not alone. There are people who will listen to you and support you through these difficult times.

Please remember that, although school is important, it isn't worth sacrificing your mental health for. You don't need to be the best to be good enough.

Laura

School during Covid-19

You've been through a lot of changes over the last year, so it's understandable if you're finding school a bit more difficult than usual. But you are not alone and together we will get through this. If you're struggling, try speaking to someone you trust like a parent or teacher.

For information and advice on mental health support during the pandemic, have a look at our Covid-19 and mental health page.

How can problems at school impact my mental health?

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Artwork credit: @jessrachelsharp. The background is a light peach with small and large daisies across the background. In front of the background, there is text highlighted in green that reads: 'try not to put so much pressure on yourself'.

If you are struggling with problems at school, you might find everyday tasks like getting ready in the morning or having lunch with your friends becoming more difficult. You might start to feel down or lower in confidence. You might also:

feel anxious on your way to school, thinking about what might happen that day

withdraw from sharing your ideas in class or chatting to your friends at lunch

not feel as confident in yourself or your work

feel less motivated to do your school work or homework

get headaches or stomach aches thinking about school

see your marks drop because you find it very difficult to focus

get stressed and angry at things that didn't make you feel this way before

If you are feeling like this, sometimes you might not want to go into school, or even refuse to go in. In extreme cases, some people may truant (not go to school) without their parents knowing.

It's important to remember you won't always feel this way about school. Things can get better. If any of these problems are affecting your daily life, it's a good idea to tell someone you trust about how you're feeling. With the right help and support, you can work through the problems you are having at school.

Yes, school is important. However, your mental health always comes first.

Laura

What you can do if you're struggling at school

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Artwork credit: @beth_evans. On a white background, the text reads: 'having a hard time does not invalidate all of your hard work, your progress always counts'. Underneath the text is a small face with no expression. Above the face is a little tornado and towards the right of the face is a little love heart.

If you're worried about anything at school, it's important to talk to a trusted adult like your class tutor or your parents/carer as soon as possible. They can help you to talk with the school about the problems you are struggling with and how you want support. If your problem is with your teacher or tutor, you can speak to another teacher at your school who you feel comfortable with.

If you're being bullied at school, you need to tell someone like your teacher or your parents/carer. By telling your teacher what is going on, it will help your school tackle the issue. Your school will often have a set way of helping students. We have lots more information about bullying and how you can get help here.

Try to spend time with people that you feel comfortable talking to. If you are struggling with other students or teachers, spending time with family or friends you might have outside of school can help. They can support you and remind you that people do value you.

If you have specific difficulties such as dyslexia, ADHD, dyspraxia, or autism, you can get support from your school's Special Educational Needs Coordinator (SENCO). SENCO's are there to make sure that you get the right support during lessons and can give you extra help.

If you have stopped attending school, an Education Welfare Officer will work with you and your family to support your return to school. An Education Welfare Officer can help make sure you get the support you need going back to school including things like extra funding from the council to help your family pay for school meals.

If you're worried about anything at school, it's important to talk to a trusted adult like your class tutor or your parents/carer as soon as possible. They can help you to talk with the school about the problems you are having.

If you are struggling at school because of stress, pressure or a mental health condition, then you might need a little extra support. Try talking to your GP. They can work with you to help understand what support you might need like therapy or counselling.

Check out our guide to speaking to your GP to find out more about how your doctor can help you. However you are feeling about what you're going through at school, you deserve to get the help and support you need.

Tips from our Activists and bloggers

Our Activists and bloggers share their tips on overcoming problems at school:

Through my school years, I had been put in top sets and given extra work. I was considered a 'high achiever' which sounds great... right? But this meant that there was so much pressure for me to do well in all my exams and keep improving, it really was bitter sweet.

To anyone else who is struggling with schoolwork: remember exams are important, but your mental health comes first.

Me, my school and my mental health

Becky

Get help now

Whatever you're going through, you don't have to go through it alone. Here are some services that can support you.

More on looking after yourself

We have more tips, information and advice that can help you get through this.

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Problems at school | How To Deal With Problems At School

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School can be a place that we enjoy but for some of us, it can be a tough time. If you are finding school difficult, there are ways that you can get the help you deserve. Guide Menu for Problems at school What problems at school are worrying you?

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Resources for education staff, parents and children/ young people www.educators-barnardos.org.uk

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Just as your body can become unwell, your mind can become unwell too. And just like with physical illnesses, treatment and support is available. Use our guides to find out more about different mental health conditions, how to cope with your feelings and what support is available to you.

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Just as your body can become unwell, your mind can become unwell too. And just like with physical illnesses, treatment and support is available. Use our guides to find out more about different mental health conditions, how to cope with your feelings and what support is available to you.

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Mental Health Conditions | Signs and Symptoms | YoungMinds

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Use our guides to find out more about different mental health conditions, how to cope with your feelings and what support is available to you.

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A Hopeful Space - The Free Mental Health Resource Library

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Use the worry detective to identify and manage your worries

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Help to remain in control of emotions during uncertain times. This planning sheet can help to remain positive and refocus the mind.

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What is anxiety?

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

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

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

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

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

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

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

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

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

When does anxiety become a problem?

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

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

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

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

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

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

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

What causes anxiety?

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

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

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

Some common things that can cause anxiety include:

Discrimination and anxiety

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

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

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

Real stories from young people about what caused their anxiety

Symptoms and signs of anxiety

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

stomach problems, such as pains, feeling sick or diarrhoea

heart beating really fast

fast, shallow breathing

feeling light-headed, dizzy or faint

grinding your teeth

shaking or trembling

sweating more than usual

nervous, on edge and unable to relax

overwhelmed

like something bad is going to happen

out of control

tired and grumpy

needing reassurance or worrying you've upset someone

self-conscious

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

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

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

Types of anxiety disorders

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

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

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

Symptoms of GAD can include:

feeling restless, irritable or on edge

being unable to control worries

having difficulty concentrating

getting tired easily

sleep problems

pain such as headaches, muscle aches and stomach aches

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

Our bloggers share their experiences of anxiety

Treating anxiety disorders

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

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

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

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

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

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

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

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

If anxiety is stopping you from going to the doctor

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

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

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

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

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

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

Ways to look after yourself if you have anxiety

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

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

Below are some coping technique ideas that you can try.

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

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

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

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

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

How to make a self-soothe box

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

What is a self-soothe box?

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

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

Our bloggers share their coping techniques for anxiety

How to support a friend with anxiety

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

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

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

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

Where to get help

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

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

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Anxiety and Anxiety Disorders | Signs and symptoms

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

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Young People - Emotionally Based School Avoidance

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Safer Internet Day 2025 - Top Tips for 11-14s

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Safer Internet Day 2025 - Top Tips for 11-14s

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Tips for 11-14s - UK Safer Internet Centre

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Online Safety Tips, Advice and Resources

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If you have any positive experiences of accessing support or using any useful resources to help you with your mental health and wellbeing we would love to know! It's great to share any successes you have had to help other young people who may also be struggling.

Please make sure that it is anonymous and is only a brief summary of how it helped you. The comments will be reviewed and some will be added in this section.

Thank you!

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Sexuality and mental health | Understanding Your Sexuality

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Sexuality and mental health – sexuality is the way you describe sexual, emotional and physical feelings or attractions you have towards another person.

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Safer Internet Day 2025 - Top Tips for 14-18s

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Safer Internet Day 2025 - Top Tips for 14-18s

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Protect your accounts with strong and separate passwords and 2SV

Don't share passwords with other people and ensure they are hard to guess. Passwords shouldn't contain any personal information and are best when they're a mixture of letters, numbers and symbols. Most importantly, make sure each account you use has a separate password so that if one gets breached, the others aren't also at risk.
You should also set up two step verification (2SV) for your accounts where it's available. This means for some actions like changing your password or logging in on a new device, you will need to prove it's you. You are sent a code to another device you're already logged in on, which prevents scammers from gaining access with a password alone.

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Tips for 14-18s - UK Safer Internet Centre

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Don't share passwords with other people and ensure they are hard to guess. Passwords shouldn't contain any personal information and are best when they're a mixture of letters, numbers and symbols. Most importantly, make sure each account you use has a separate password so that if one gets breached, the others aren't also at risk.You should also set up two step verification (2SV) for your accounts where it's available.

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Hope Again - Young people coping with bereavement and living after loss. A website from Cruse Bereavement.

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

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As you grow up you’ll make friends and lose friends. There’ll be times when friends need your help. And there’ll be times when you don’t get along. We’ve got advice on some common issues below.

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Find more information on healthy vs unhealthy relationships, what to do if you’re feeling unsafe, and where to find advice and support.

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Resources Hub| Help With Bullying Advice | Kidscape

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Leading bullying prevention charity Kidscape share resources teaching how to deal with bullying and support young people affected. Learn more.