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How do the evidence ratings work?

The treatment options for each mental health condition have a rating to show how much evidence exists to support each option:

Strong evidence - there is lots of high-quality evidence that some young people find this treatment option helpful.

Some evidence - there is enough evidence to indicate that this can be a helpful treatment option.

Emerging evidence - there isn't much evidence on this treatment option yet, but the research that has been carried out suggests that it could be helpful.

Insufficient evidence - there either hasn't been any research on this treatment option or there is a small amount of evidence with unclear conclusions.

Evidence of ineffectiveness or harm - there is either strong evidence that this treatment option is unlikely to be helpful or there is evidence that the option is likely to be harmful.

If there is emerging or insufficient evidence for a treatment, it doesn't mean that it won't help. It simply means that little scientific research has been done. At the same time, strong evidence for a treatment doesn't mean that it is guaranteed to help you. It does mean that it has been tried and tested and is helpful for many (but not all) young people who have tried that option.

I think I have more than one of these conditions, which page should I look at?

Many people have more than one condition and some can have three or four. The categories we use on this website overlap with each other. So if you have low mood, you are also likely to experience other emotional difficulties, such as anxiety. You should look at the pages for all the conditions you think you might have. Many of the treatments listed here work with a number of conditions at the same time. Other treatments focus on one problem at a time and your professional will usually decide which one of your conditions to address first.

How did you come up with these pages?

The National Institute for Health and Care Excellence (NICE) publishes guidelines about how to treat mental health difficulties. The guidelines use the best available research evidence and cover mental health treatment for children and young people, so we looked through each of these as the basis for the 'Understanding treatment options' pages. If certain areas weren't covered by NICE guidance we used the most recent independent guidance on treatment options for each mental health condition.

As well as information about mental health conditions, 'Understanding treatment options' also includes information about certain neurodevelopmental conditions (such as ADHD and Tourette's syndrome). Neurodevelopmental conditions are not the same thing as mental health difficulties, but support is often available from child and adolescent mental health services. We have included this information to help you understand the support options available for these neurodevelopmental disorders and how you might be able to access that support.

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Understanding treatment options can help you think about what treatment works for you.

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Explore self-care strategies to manage mental health, with tips and activities for young people based on research and expert advice.

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Emergency chat can be used in any situation where speech is impossible but communication is still necessary.

The splash screen has a base text that explains to the person you gave your phone to that you can't use speech and want to use this app to communicate.

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Short and to the point. Allows me to advance-plan the most important information I want to tell someone else if I am having an autism meltdown. Forward planning like this is so important as I become minimally functional when heavily sensory overloaded. Even if I'm unable to have a 2 way conversation, I can now convey my primary need with two swift simple operations. Thank you.

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‎Emergency chat can be used in any situation where speech is impossible but communication is still necessary. The splash screen has a base text that explains to the person you gave your phone to that you can't use speech and want to use this app to communicate.

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Gender identity and Mental Health | Tips and support

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Coming to terms with your gender identity isn’t always easy, and it can impact your mental health. We have advice that can help.

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Gendered Intelligence is working with the trans community, particularly specializing in supporting young trans people aged 8-25. Includes resources for trans and gender questioning young people, and their families

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Gendered Intelligence is a registered charity (1182558) that works to increase understandings of gender diversity and improve the lives of trans people.

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Whether you need app advice or guidance on discussing online issues with your child, we’re here to help. Our resources are designed to address the unique challenges kids face at every age and stage, fostering open conversations and promoting safe online habits.

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What are my children doing online?

Children can and do all sorts of amazing things online. The internet is, after all, creative, fun and educational. Our advice guides give you the need-to-know information about the most common online activities.

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Internet safety advice and information | Internet Matters

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Want to safeguard your child's internet usage, but where do you start? Learn how to protect your child in the form of guides, videos and checklists.

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MoneyHelper joins up money and pensions guidance to make it quicker and easier to find the right help. MoneyHelper brings together the support and services of three government-backed financial guidance providers: the Money Advice Service, the Pensions Advisory Service and Pension Wise.

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Free and impartial help with money, backed by the government | MoneyHelper

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MoneyHelper: free and impartial help with money and pensions. Formerly Money Advice Service, The Pension Advisory Service and Pension Wise.

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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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Spectrum is a multi-award-winning, parent-led children’s charity. We provide events, sessions, and support for families of children with Autism, additional needs, learning difficulties, and disabilities.

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Spectrum - We are Spectrum - Spectrum Cambridge

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Spectrum - Multi-award-winning events and support for families of children with Autism, additional needs and disabilities.

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Here to give you help and advice with challenges you’re facing, whether that’s drugs or alcohol.

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Advice for people under 21 or supporting a young person

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We’re here to give you help and advice with challenges you’re facing, whether that’s drugs, alcohol, your mental health or relationships.

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Lifecraft’s suicide bereavement services. For close family and friends, aged 17 or over living in Cambridgeshire or Peterborough, who have been bereaved by suicide or suspected suicide

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Suicide bereavement services - Lifecraft

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We offer emotional support alongside your grieving process and practical help to navigate the inquest and legal process.

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Find out everything you need to know about drugs, their effects and the law. Talk to Frank for facts, support and advice on drugs and alcohol today. | FRANK

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Providing information, advice and support for everyone affected by a parent’s drinking

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Providing information, advice and support for everyone affected by a parent's drinking

1 in 5 people in the UK are affected by a parent's drinking. #URNotAlone

Providing information, advice and support for everyone affected by a parent's drinking

1 in 5 people in the UK are affected by a parent's drinking. #URNotAlone

Free helpline

If you would like to talk to someone, our free confidential helpline is here for you.
helpline@Nacoa.org.uk

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Nacoa: Helping everyone affected by their parent's drinking - Nacoa

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Nacoa UK helps everyone affected by a parent's drinking. 1 in 5 people in the UK are affected by their parent's drinking. #URNotAlone

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CASUS offers help and advice to young people (up to 18 years) who are getting into difficulties around substances.

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This guide has been created following discussions with parents who have experience of supporting a young person struggling with their mental health.

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Helping parent to better protect children and young people online

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Access information and resources for parents and carers on keeping your child safer online including conversation starters and video guides.

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Advice and guidance for parents and carers whose child might have an official mental health diagnosis or diagnoses.

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Advice and guidance for parents and carers whose child might have an official mental health diagnosis or diagnoses.

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Self-care for parents and carers

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Ways to put yourself first

Give yourself permission

It is very easy, as a parent or carer, to prioritise the needs of your family and others ahead of your own wellbeing. But taking time for yourself is not selfish. Everybody needs space to unwind and relax, and giving yourself permission to take some time to recharge your batteries means that you will hopefully have more energy and patience to meet the needs of your family. Start by trying to give yourself 10 minutes each day where you can just sit down, have a cup of tea and take a breather.'

You often get told to give some time for yourself. This doesn't need to be outside of the house. You can do this however you want, even if its going to the next room and eating some chocolate. '

Be kind to yourself

If you're looking at this page there's a pretty good chance you're struggling at the moment. It may be that you also feel bad about yourself and feel as if you're failing. If this is happening it can help to have a think about how you 'talk' to yourself. We're sometimes much harder on ourselves in our own thoughts than we would be to anyone else we speak to. Imagine that it's a friend who's in your situation right now instead of you. How would you comfort them? How would you encourage them? Can you speak encouragingly to yourself too?
'When things aren't going well, I often blame myself. I'm learning to notice when I do it and to try to be kind and gentle with myself. I tell myself I'm doing my best instead of that I'm failing.'
Ways to get things done

Make a to-do list

At times you might find that your 'list of things to do' can build up. This could be general errands, shopping for vital items, or general admin. If these tasks are weighing on your mind compile a to-do list that you can tick off as you go along prioritising those activities which need to be done that day or week. This includes setting aside quality time with your children and time for yourself. Just seeing everything written down may help make things seem more manageable and identify things which really aren't urgent. And remember it is fine and healthy to sometimes have a downday.
'I've had to learn how to not feel guilty about not getting everything I wanted to get done. A mixture of self-compassion and having realistic expectations to begin with.'
Ask for help

Asking for help from others can sometimes feel as if we're failing as a parent or carer but parenting can be tough and reaching out for support is nothing to feel ashamed of. Whether it's minding your child for a short time to allow you to get things done or running a small errand for you, friends and family will often be happy to help and children and young people can also benefit from knowing there are other trusted adults in their life that your family can turn to. Depending on the age of the child, you can also ask them to complete age-appropriate tasks to help around the house to relieve you of some of the everyday tasks.
'It's so important to take help where you can. Try to be specific about the help you need and when you need it as this will often help others know what is required and how they can help.'
Ways to look after yourself

Maintain energy levels
'Making time to exercise is really important even if its just walking around the block with your baby in a pram.' 'My partner would often have to work late so every now and again I would ask a friend to babysit whilst I slept upstairs knowing my children were safe and entertained downstairs.'
Looking after your physical health can have a positive impact on your mental and emotional wellbeing. A healthy and balanced diet can help how you feel physically and avoiding certain foods can help if you're feeling low or anxious. Regular exercise doesn't need to mean running 5ks but may include regular walks,

or visualisation.

Prioritise sleep
'It's important to have your own voice and to not let others tell you what you should be doing or what you need.'
Balanced sleep is really important for good mental health but it can also be a really useful self-care tool for when you need a break to get away from your thoughts or situation for a bit. Trying to establish good sleep routines for your children can be the first step to giving you time at night to relax and allow you to get a good night sleep for yourself. This may be harder with babies and infants but even with older children you may benefit from allowing yourself a power nap in the daytime whilst they are at school.

Ways to stay connected
'As much as I love my phone and everything I use it for, I feel like I'd be much less anxious without it.'
Check in with friends

Maintaining good relationships with friends and family is one of the most important factors in maintaining good mental health. New 'parent friends' can be great for both you and your children but sometimes old friends are the only ones who you can really confide in, have a laugh with, and make you feel better about yourself. Of course, meeting face-to-face may not always be possible but scheduling a regular call once your children are in bed or doing their homework can make all the difference.
'Doing something that I love and that I've loved since before I had children helps me to feel energised and more 'myself'. It's good to remember who I am outside of being a parent.'
Say 'no' to things

Often when we're struggling, it may feel hard to balance how we're feeling with the expectations that may be placed on us by ourselves or our family. There is lots of advice about setting healthy boundaries and interpersonal effectiveness worksheets online which can help you communicate your needs without seeming aggressive or feeling guilty about neglecting the needs of others. Remember you have the right to say yes or no without having to explain your reasons.

Ways to create free time in your diary

Sometimes a 24/7 engagement with instant messaging and social media can feel a bit relentless and stressful. Some people say they stay on devices out of habit. Just as you might limit your children's time on devices, try to set a time when you will put the phone down and unwind with your family. You can also curate your social media by only following accounts that make you feel good and blocking or ignoring accounts which may make you feel angry, low or depressed. Limiting use of devices can also help you have 'good sleep' which in turn can help with your energy levels and mental wellbeing.

Remember your passions

Before you became a parent of carer, you may have had hobbies or passions which have fallen by the wayside. Finding time to engage in activities which you enjoy can boost your self-esteem and have a positive impact on your own wellbeing. Whether its baking, crafting, creative writing, or drawing and painting, there are many activities you can do at home that needn't cost too much and can give you a sense of pride when the activity is complete. Of course, you may prefer to join a choir or local drama group or even just taking time to listen to music that you like rather than what your kids like can prove beneficial.

Additional support

Whilst self-care is important, it is important to recognise that if you are struggling as a parent or carer with your mental health and wellbeing that you know that there is help and support out there for you. Your GP should be able to offer help and support and, if necessary, refer you to an adult mental health service. Where possible, try to talk to a trusted friend or relative so they are also aware of how you're feeling and can check in on you. The below organisations also offer crisis support for parents and carers:

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Guidance on the importance of self-care for parents and carers

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Resources for parents and families

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Advice and guidance for parents and carers to help them support a child or young person experiencing poor mental health or wellbeing.

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Support for families of those struggling with substance abuse

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We support and empower families affected by drug and alcohol use

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What is ADHD? - Young Person | ADHD and You

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A person with ADHD has differences in brain development and brain activity. Put simply, your brain works differently compared with someone who doesn’t have ADHD, so you learn in a different way, and you may sometimes behave differently. You can’t change it, but you can learn to manage it, and it can even give you certain advantages!

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What is ADHD?

Attention deficit hyperactivity disorder (ADHD) is a type of condition known as a neurodevelopmental condition.

Neurodevelopmental conditions like ADHD affect the way your brain develops and works, which can impact your behaviour and the way you experience the world around you.

Around one in 20 young people have ADHD. While it is not a mental health condition or a learning disability, some people with ADHD might experience mental health conditions as well.

If you have ADHD your brain might work differently to other people's. It means that the way your brain controls your concentration, activity levels and impulses is a bit different - this is a form of neurodiversity.

For example, you might act without thinking about the consequences or be very easily distracted. However, it's important to remember that people with ADHD can and do live happy and healthy lives.

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Artwork credit: @the_mini_adhd_coach. The artwork depicts a person with a pink bob hairstyle and a peaceful expression. Their head sits on a light blue background. Text placed around the person reads 'it's ok to feel overwhelmed'.

Symptoms tend to start very early in life, before the age of six. Lots of people will get an ADHD diagnosis at this age, but you can be diagnosed at any stage in your life and you might not realise you have ADHD until you're much older.

Symptoms for ADHD can be different for everyone and can depend on your age, sex, gender identity and whether you have any other neurodevelopmental conditions.

ADHD can run in families, but the cause is mostly unknown.

I have ADHD and other people will have it too, so don't think you're alone because you are not. I know it's hard but we can all get through it if we stay strong, be brave and overcome our worries and fears.

How can ADHD affect me?

If you experience any of these symptoms it doesn't mean you definitely have ADHD. But if any of them are affecting your everyday life, you should talk to your GP or a trusted adult for advice.

Symptoms can include:

feeling restless or fidgety (e.g. struggling to sit still in class)

talking a lot and interrupting others

becoming easily distracted or having difficulty concentrating, like finding it hard to watch a film at the cinema

having difficulty making or keeping friends

being forgetful or missing important appointments

feeling very sensitive or overly emotional

saying or doing things without thinking

For a long time, it was thought that women and girls were much less likely to have ADHD than boys and men. This is not true, however women and girls might experience ADHD differently to boys and men.

For example, female-identifying people might be more likely to experience symptoms such as:

struggling to relax or unwind

feeling overwhelmed when making decisions

your mind often drifting when other people are talking

feeling overwhelmed in social situations

For a long time I thought I couldn't have ADHD because I didn't relate to the hyperactivity.

What to do if you think you might have ADHD

If you think you might have ADHD, it's important to remember that you don't have to go through it alone and there is help available.

Tell your GP about your symptoms. We know it can be challenging to talk to your GP, but they may be able to support you, refer you to a specialist for an ADHD assessment, or refer you to Child and Adolescent Mental Health Services (CAMHS) if you need any mental health support before or after your assessment.

To find out if you have ADHD you'll need to talk to an expert, like a specialist child or adult psychiatrist.

They'll ask you some questions and you will fill in some questionnaires about how you're feeling and the symptoms you've experienced - this is called an assessment. They will also ask your permission to speak to your parents and teachers as part of the assessment.

Your family might not be supportive of you being assessed but it's important for you to get the right support for you.

There might be other reasons for your ADHD symptoms such as anxiety or depression. The ADHD specialist will be able to tell you more following your assessment.

Advice on how to manage your ADHD

There are many things you can do to help manage your ADHD. Below are some ideas based on what young people have told us helps them.

It is very comforting and validating to see other people have similar struggles. We talk a lot about the way things are going and give each other tips or help around things.

ADHD and your mental health

ADHD can leave you feeling out of control and overwhelmed.

People might not understand what you're going through and could think you are acting out or being difficult, or criticise and punish you unnecessarily. This can make you feel isolated and depressed, or it can lead to feelings of low self-esteem, especially if you're comparing yourself to your friends who might behave differently to you.

You might also find it hard to sleep, meaning you feel tired, run down and struggle to concentrate. It can help to cut down on caffeine or other stimulants after 4pm as this can also impact your sleeping patterns.

However, having ADHD can also mean that you're really passionate about lots of things. Our brains all work differently and there is no "right way" to be - recognising that is what neurodiversity is all about. If you're struggling with your mental health, these can be positive things to focus on.

It can be really helpful to talk to your friends, family and teachers about how you feel and how they can support you. Let them know what you do and don't find helpful so that they can do their best to help.

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Artwork credit: @authenticallyadhd. The artwork features drawings of stars, moons and planets on a light blue background. One larger planet with arms is giving itself a hug and the text reads: 'don't forget to give yourself the same love you give everyone else'.

Some tips from our Activists that can help with your ADHD symptoms include:

taking time out and finding ways to relax, or taking regular breaks

letting teachers/lecturers know about your ADHD so you can come up with helpful strategies together

registering with the disabilities services at university so you can get the right support in lectures and exams as well as with assignments

regular exercise and eating healthily

making notes or keeping lists to stay on top of things

Tips for managing your mental health if you have ADHD include:

creating a routine for the day

setting clear boundaries in your personal, school or professional life

reflecting on the day and what you achieved - this can be as small as getting to school/work or getting through a lesson

removing yourself from any stressful situations

finding the best ways for you to cope in social situations

looking at local support groups

recognising potential triggers that might make your symptoms worse; these will be unique to each person but could include being over-stimulated

Other common questions people ask about ADHD

ADHD is something that you're born with so you won't 'grow out of it'. However, lots of people do say that their symptoms get a bit better as they get older.

What medicines are used to treat ADHD symptoms?

The below medicines are most frequently prescribed to people with ADHD. These are not a cure, but can help many people to manage some of the symptoms. The medication must be prescribed and checked by a doctor. Click each medication to find out more about what it does and potential side effects.

What support groups are there for people with ADHD?

There are lots of support groups across the UK for children, young people and their families to get help and advice around coping with ADHD. Visit ADHDUK for more information on the groups in your area.

More help and advice

We have information and advice on a range of subjects

Get help now

If you're worried, stressed or struggling to cope you are not alone. Here are some services that can help you.

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ADHD and Mental Health | Signs and Symptoms of ADHD

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What is ADHD? Attention deficit hyperactivity disorder (ADHD) is a type of condition known as a neurodevelopmental condition. Neurodevelopmental conditions like ADHD affect the way your brain develops and works, which can impact your behaviour and the way you experience the world around you. Around one in 20 young people have ADHD.

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An online tool to help you build a list of what you want to talk to the GP about, and what you want to cover in the appointment.

You can also find information and advice on speaking to GPs about mental health on their website.

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Doc Ready helps you get ready for the first time you visit a doctor to discuss your mental health.

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Navigating Life as a Late-Diagnosed Autistic Teen

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Fab, 17, shares her experience of late autism diagnosis, and how school, stress, masking and burnout impacted her mental health as a young autistic person.

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Parents’ Guide to Looking After Your Mental Health

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Supporting your child with their mental health can feel difficult, but we have tips and advice on how you can look after yourself as well as your child.

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For a lot of my life I've struggled with understanding love, especially romantic love. My parents weren't together when I was growing up, and my dad was absent. So I never really saw romantic love as a child. I grew up feeling 'unloveable', believing I wasn't good enough for him to stay. This led to a fear of abandonment, which has made relationships much harder for me.

A couple of years ago, I met a boy on an app for meeting other young people. Some may find that cringe, but I was just looking for friends who shared similar interests. He contacted me first. And initially, I wasn't sure if we'd keep in touch - lots of conversations on apps fade quickly - but we kept talking. And when I deleted Wizz, we moved to Snapchat and Discord. We spoke for hours on end about so many things. After a few months, we became best friends, talking almost every day.

But then he started disappearing. Sometimes for hours, sometimes for days. I tried to communicate how this made me feel, asking if he could at least let me know when he'd be gone for a while. He always had excuses, and I believed them because I was attached. He was never mean, never said anything hurtful, so I convinced myself he wasn't bad. But his actions spoke louder than his apologies.

A few months later, I went on holiday and he left me on 'delivered' for a week. When he finally messaged, I decided to do the same to him. During those two weeks, I noticed a shift in how I felt about him. I was starting to feel less attached. But my struggles with depression and other mental illnesses make my fear of abandonment worse, so when I talked to him again, I immediately got tangled back in his web. My friends warned me, but I didn't listen - I was already in too deep.

Looking back, I see that he love-bombed me and manipulated me. He gas-lit me into questioning my own reality. He'd disappear for days and come back with elaborate excuses - he dropped his phone in the bath, it was his mum's birthday, he lost his phone while watching a movie but didn't think to check the sofa (even though I could see he was online). But I was too tangled to leave.

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What an unhealthy relationship taught me about self-worth

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Our blogger shares how they learnt to spot the signs of an unhealthy relationship, how it affected their mental health, and rebuilding their self-worth.

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What to Expect From the Autism Assessment Process

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Jessica shares what the autism assessment process was like, finding support while waiting for a diagnosis, and the ways she looked after her mental health.

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Switchboard is the UK national LGBTQIA+ support line. Switchboard is a UK-based charity and can only provide support to people located within the UK.

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For the LGBTQ+ community, we've compiled a series of information, resources and a list of organisations who can help support your mental health.

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A toolkit for you to help your friends with mental health struggles

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It's never okay for another person to pressure you to do something sexual. The person you're with should care about you enough not to pressure you or make you do something you're not happy about.

Pressure can include:

asking you over and over again

making you feel bad for not saying yes or changing your mind

threatening to tell other people or share things about you

being told you owe someone sex

feeling like you have to do it because of peer pressure or things you see online.

It's not okay for someone to make you feel like you have to do something sexual, and being made to do something can be considered rape or sexual assault.

If you're being pressured, then we're here to support you.

Even when you've said yes or felt comfortable before, it's always okay to change your mind. And you have the right to stop things any time you want to.

Remember, it's wrong for anyone to:

do anything sexual without your consent

make you feel bad, scared or guilty for not saying yes

do something sexual with you when you're drunk or have taken drugs

pressure you or make you feel like you have to do something

bully you or call you names because they don't agree with your decision

threaten to tell other people or share stuff online

offer you something in exchange for sex

force you into anything or hurt you.

If someone does something sexual with you without your consent, then that's rape or sexual assault. And if you've been made to feel like you can't say no, then we're here to support you.

Nobody is owed sex, and it's never okay for someone to make you feel like you owe them sex or that you have do something sexual if you don't want to.

Whether or not you do something sexual is always your choice. Even if someone has done something for you, helped you or bought you gifts, they have no right to expect you to pay them back sexually. Expecting someone to have sex or do something sexual in exchange for things is sometimes called sexual exploitation, and it's a type of sexual abuse.

If you're worried about owing someone sex, it's important to talk about it. You can ask about it anonymously on the message boards, talk to an adult you trust or speak to Childline any time.

Sexting is when you send a sexual message, photo or video to someone else. It could be a picture of you, but sometimes people send pictures and videos of other people.

If you're thinking about sexting or sending a nude, it's important to think about what might happen to anything you send, whether it's what you want and how it might make someone else feel. We've got lots of advice to help before you decide.

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Relationships can be confusing. Especially if you really like someone but they do things you're not comfortable with.

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Relationships can have an extremely positive impact on our lives - support, trust and love are some of the best parts of a healthy relationship. However, from personal experience, establishing a healthy relationship isn't always easy, and unhealthy relationships can have a negative impact on our mental health.

I hope that I can share some advice to support anybody who may be struggling with the challenges of dating.

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Tips for Dating and Building Healthy Relationships

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Laura, 24, shares her dating tips on looking after your mental health, feeling confident in yourself, and coping with the pressure to be in a relationship.

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Sleep Problems | Signs of Sleep Problems

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We all have problems with sleeping, waking, or having bad dreams sometimes. If sleep issues are affecting you, we can help you tackle them. Guide Menu for Sleep problems Guide contents (jump to section) Anxiety and worries Whether you're at primary school, a teenager or beyond, you may find yourself waking up in the night, or having difficulty getting to sleep in the first place.

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Looking after sleep and your mental health - Sophie

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Sleep and mental health - for 11-18 year olds | Mind - Mind

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Learn about the link between sleep and mental health. Find out why struggling with sleep can affect our mental health and wellbeing.

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What To Do If You’re Experiencing Eating Problems

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Whether you have a diagnosed eating disorder like anorexia, bulimia or ARFID, or you have just begun to struggle with food and eating, help is available.

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Beat provides Helplines offering support and information about eating disorders no matter where you are in your journey.

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Eating disorders are complex mental illnesses. Anyone, no matter what their age, gender, ethnicity or background, can develop one. Some examples of eating disorders include avoidant/restrictive food intake disorder (ARFID), bulimia, binge eating disorder, and anorexia.

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Additional support

If you n one-to-one and group sessions with a bereavement support worker or bereavement counsellor . Sessions are usually delivered at a set time, over a period of up to 8 weeks.

Not everyone will need additional bereavement support or counselling . However, if you feel you are really struggling or have experienced severe, traumatic and/or multiple bereavements, or if you have complex personal circumstances, we encourage you to submit an enquiry. Someone from our team will then assess your individual circumstances and make a recommendation about the level of support you need.

Due to high demand, there is currently a waiting list for additional support. In the meantime, you can still get great support by reaching out to our bereavement support workers over live chat, email, phone or text.

You will need to be aged 13 or over to submit an additional support enquiry. If you are aged 12 or under, please ask a trusted adult to support you with your enquiry.

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If you're a grieving young person aged 25 or under, we're here to help with information, on-demand services, bereavement support and counselling.

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Winston's Wish YouTube Channel

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The UK's first childhood bereavement charity. We support children, young people (up to 25), and their families when someone dies. Call our Freephone Helpline: 08088 020 021 Email: ask@winstonswish.org Visit: winstonswish.org

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Losing someone important to you is one of the hardest things to experience in life. If you're young, bereavement can be even more difficult. But support and advice are available to help you get through it.
Your teenage years can be a lot of fun, but they are also often an emotional time. If someone close to you dies, it can be incredibly hard. Your world may feel as though it has crashed down around you.

It can make you feel very alone, especially as a young person, because you might find that none of your friends have gone through anything similar and won't understand or know what to say.

Your emotions after a bereavement

Grieving is a natural part of recovering from a bereavement, and everyone's experience of grief is different. There are no rules about what we should feel, and for how long.

But many people find they feel a mixture of the following:

sadness

shock, particularly if the death was unexpected

relief, if the death followed a long period of illness

guilt and regret

despair and helplessness

depression

These feelings may be very intense, particularly in the early days and weeks. Time eventually helps these intense emotions subside, and there's no need to feel guilty about starting to feel better. It doesn't mean you're not respecting the person's memory or forgetting about them.

Your family may all react differently to a bereavement. You may find it difficult to see your parents or other adults grieving and not know what to say to them. You could try just letting them know you're there for them too while you get support yourself.

There are several things that can help you start to feel better. Looking after your health and talking to someone will help you get through this difficult time.

You can read more about how other young people cope with grief and loss on the YoungMinds website.

Finding support for bereavement

Talking about your grief is an important part of getting through a bereavement. Choosing who to talk to about your feelings is a very personal decision. Sometimes the most unlikely person can actually offer the most support.

If you've lost a family member, someone else in your family may also be good to open up to because they're likely to understand how you're feeling.

A close friend can be a good listener and a source of comfort and support, even if they haven't gone through this themselves.

There are lots of other sources of advice and support available, including:

websites and blogs - such as Hope Again, a website for young people going through a bereavement, where you can find information, read other people's experiences, and add your own; the Winston's Wish and Child Bereavement Charity websites also offer information and advice

helplines - such as the Cruse Bereavement young people's helpline on 0808 808 1677

your GP - especially if you're concerned you're not coping, might be depressed, have trouble eating or sleeping, are thinking about hurting yourself, or you're not starting to feel better after a few months: they may suggest you have counselling

a teacher or tutor - you may be distracted or find it hard to concentrate at school or college for a while, so talking to a teacher you feel comfortable with can help them understand what you're going through and take a bit of pressure off you; special circumstances, such as bereavement, can sometimes be taken into account if you're having trouble with coursework or exams

Looking after yourself during a bereavement

During a time of grief you may not feel like looking after yourself, but it's important to help you cope with the extreme emotions that come with bereavement.

Some of the following quite simple things can make a big difference, such as:

eating - you may lose your appetite, but try to keep eating as normally as possible: your body needs food, even if you don't want it; ideally, go for healthy, well-balanced meals

sleeping - it can be hard to sleep when you're very upset, but there are some things that can help: read 10 tips to beat insomnia for more information

socialising - seeing your friends and keeping up a normal social life may help take your mind off things and allow you to talk about how you're doing, if you want to; but don't feel guilty about not thinking about the person you've lost or having a good laugh with friends

exercising - regular exercise can make you feel good and help you sleep (but avoid doing vigorous exercise close to bedtime); it can also be a relief to focus on something physical when you're going through an emotional time

avoiding smoking, drinking and taking drugs - you may feel like smoking or drinking because you feel down, but your body has to work hard to deal with substances such as nicotine, alcohol or illegal drugs, especially when you're young, and they'll end up making you feel worse

Read more about grief after bereavement or loss.

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Losing someone important to you is one of the hardest things to experience in life. If you're young, bereavement can be even more difficult. But support and advice are available to help you get through it. Your teenage years can be a lot of fun, but they are also often an emotional time.

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How Stars can help

Bereavement can be extremely challenging to deal with at any age, but for young people feelings of grief can be particularly severe.
Stars' counsellors in Cambridgeshire listen to the emotional needs of young people and encourage them to express painful feelings through creative play and work.

These sessions help young people to access and manage unspoken feelings and make sense of what has happened in their lives.

By improving communication about their feelings with family members, young people are able to reduce feelings of isolation and create the possibility of hope for the future while cherishing memories of a lost loved one.

How we work

Stars is open to referrals for any child or young person of 4-19 years of age, or up to 24 years of age in special circumstances, whose home or school is in Cambridgeshire, and who is experiencing or facing the death of a close family member or other significant person.

Once we have accepted a referral, we will arrange an initial assessment. We may then offer up to six sessions of counselling for most cases and up to nine for more complex cases.

We also provide telephone advice to families and schools supporting children and young people.

We do not provide an urgent response to acute mental health issues arising or aggravated by bereavement. Please contact your GP for a referral to NHS mental health services if you think that a child or young person needs urgent attention.

We are unable to accept referrals for children and young people who live in Peterborough. Referrals from Peterborough for young people aged 13 and above can be made to Centre 33. For younger children, please ask your GP, school or family worker for advice.

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Bereavement can be extremely challenging to deal with at any age, but for young people feelings of grief can be particularly severe. Stars' counsellors in Cambridgeshire listen to the emotional needs of young people and encourage them to express painful feelings through creative play and work.

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What is grounding? Plus, how it can benefit your health — Calm Blog

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Discover what grounding is, including health benefits, the science behind it, and how it differs from earthing. Plus, how grounding can enhance meditation.

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There are lots of way to feel calmer. Try our breathing exercises, activities and games or watch a video to help let go of stress.

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Coping with Stress: Calming Exercises | Voicebox | Childline

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Nostril Breathing ft. Nicole from Yotism | Childline

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Finger Hugging ft. Nicole from Yotism | Childline

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Contacting social services

Social services are there to help families that are having a tough time. If you contact them, you might be asked to do an assessment with them. It may sound scary, but it's just a chat with a social worker to find out:

about the difficulties you're having

how you care for someone else

how this affects you.

This is so they can find out what type of support you need. They'll help you think about your options and ways to make life a little easier for you.

If you'd prefer, you can ask if someone from social services can come to school instead of home. But you'll need to mention if you don't want them to call at your school.

You can contact social services by finding your local council. If you're not sure how to do it (or you just want to find out more about what social services might be like) you can always talk to us.

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Social services are there to help families that are having a tough time. If you contact them, you might be asked to do an assessment with them. It may sound scary, but it's just a chat with a social worker to find out: about the difficulties you're having how you care for someone else how this affects you.

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Exams and Mental Health ft. Roma, Simon, Beattie | Voice Box | Childline

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When the familiar weekly timetable was replaced with the ambiguous instruction to 'revise', I felt disorientated. I struggled to follow teacher-led sessions that didn't suit my learning style and ADHD attention challenges.

My ASD desire for completeness meant that the 'essential' task list of what I thought 'revise' meant spiralled out of control. My disability tired me out, limited my study time and made focusing hard.

I struggled to move on from topics so I had to rush later ones and, without breaks, I burnt out. I felt isolated by my fears and was a pressure cooker ready to explode.

All of this, along with the tendency of neurodivergent individuals to catastrophise made the exams seem future-determining and the stress feel unbearable. Frantically, I cast friendships, family time and even medical appointments aside and did nothing but study.

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Exam Tips for Neurodivergent and Disabled Students

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After taking exams with ADHD and ASD, Rachel shares tips for neurodivergent and Disabled students, from revision plans and exams to asking for adjustments.

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Get tips on coping with exam stress and pressure, plus how to deal with pressure from your family and how to stop worrying about not getting the grades you need.

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How Two Friends Helped When I Was Struggling

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When Will, 25, was struggling, two friends supported him in different but equally important ways. Here he shares how it was to be on the receiving end.

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Things to look out for in yourself when you're finding everyday life hard.

Maybe you can't quite put your finger on it, but you're not feeling okay.

You might be feeling tired more often, be feeling emotional, and you might not want to do the things that you usually enjoy right now.

Struggling to cope with everyday life doesn't look or feel the same in everyone. We can't generalise about how it'll make you feel or act.

Samaritans are here to listen. You can call us on 116 123, email us at [email protected] or write us a letter.

You don't have to feel suicidal to get in touch. Only 1 person in 5 who calls Samaritans says that they feel suicidal.

Read our tips

Practical ways to help yourself cope

Signs to look out for

Lacking energy or feeling tired

Feeling exhausted all the time

Experiencing 'brain fog', find it hard to think clearly

Finding it hard to concentrate

Feeling restless and agitated

Feeling tearful, wanting to cry all the time

Not wanting to talk to or be with people

Not wanting to do things you usually enjoy

Using alcohol or drugs to cope with feelings

Finding it hard to cope with everyday things and tasks

Experiencing 'burn out'

If you don't see what you're feeling on this list, please still get in touch. You might also find our suggestions and tips for ways to help yourself cope useful.

And if you do think these symptoms sound like you, or someone you know, please still get in touch on 116 123, at [email protected] , or in another way that suits you.

If you're worried about someone else, we can help too.

Whatever you're going through, call us free any time, from any phone, on 116 123.

Sometimes writing things down and taking some time to reflect can help you understand them better.

Response time: It may take several days to get a response by email

Find out more

Welsh language
If you would like emotional support in Welsh, we have a Welsh Language Line which is free to call. We also have a letter writing service in Welsh.

Self-help app
Keep track of how you're feeling, and get recommendations for things you can do to help yourself cope, feel better and stay safe in a crisis

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Some things to look out for in yourself, or someone you know. Read more.

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I go back to point one: you should not be ashamed of self-harm. While it is a good idea to cover healing wounds with clean dressings, people should not feel like they need to cover scars if they don't want to - it's a part of your story.

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

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Ten things I wish people knew about self-harm

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I go back to point one: you should not be ashamed of self-harm. While it is a good idea to cover healing wounds with clean dressings, people should not feel like they need to cover scars if they don't want to - it's a part of your story.

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A letter to myself when I was self-harming

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Self-harm can be a really isolating experience. We asked our bloggers what they would say to themselves when they were self-harming. Here’s what Jessica, 16, wrote.

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Self-harm | Advice for young people | Get help

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

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The TIPP technique can help with urges to self-harm

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Tips for coping with self-harm

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Understanding Grief and Loss | Supporting Young People

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A guide to help you support young people through grief and loss, with practical tips, conversation starters, and helpful resources for professionals.

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Writing down how you’re feeling is a proven way to help manage what you’re feeling or facing. So go ahead, get the thoughts out of your head.

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If you're struggling with suicidal thoughts, CALM can help you.

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Campaign Against Living Miserably (CALM)

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Practical information on what you're going through. Our guides cover some of the stuff that can leave you feeling down or like you've hit a wall - like anxiety, breakups, money worries and loads more. Friendly, practical info that can help you find help and move forward.

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If you feel suicidal or are thinking about taking your own life, talk to CALM. We can help you feel better and find a way forward.

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Helpful tips for GP appointments

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Going to your GP about your mental health can feel like a big deal. But we have tips that can make it easier for you and help you feel comfortable getting the support you need.

Get advice and updates directly to your inbox

Join our fight for children and young people's mental health. Sign up to the YoungMinds mailing list to receive our monthly e-newsletter, campaign updates, information about events and fundraising and other opportunities to get involved in our work.

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If you are having thoughts, feelings and emotions that are affecting your daily life, you might be struggling with your mental health.

For example, you might be feeling more worried or down than usual, having problems with eating, self-harming or struggling with any of these other feelings and symptoms. If you are experiencing any of these, it's a good idea to speak to someone so you can get the help you need. You might want to start by seeking help from your GP.

GP stands for 'general practitioner'. This is a doctor who provides overall care to look after both your physical and mental health. They can help you get the support you need.

Remember: you are not alone

However you're feeling, it's important to remember that you're not alone. Don't be afraid to ask for help from your GP - it is part of their job to support us with our mental health.

Your GP can help you out with things like:

letting you know what support is available to you through the NHS or private services

suggesting different types of treatment like counselling and therapy, or medication

offering regular check-ups to see how you're doing

finding local support groups for your mental health

explaining what the next steps are in getting you support

Preparing for your appointment

You'll need to book an appointment to speak to your GP.

Before the appointment it's good to think about what you want to get out of the appointment, what you want to talk about, and the questions you want to ask.

Don't know your nearest GP? You can find your local GP here.

Taking notes can help you keep track of what you need to say and can help you remember important topics that you may have missed out.

Preparing what you want to say

A good starting point is to make a list of things you want to talk about. This can be how you've been feeling, what you're struggling with, or questions you want to ask. Writing things down can help you think about how you're feeling and prepare you for the appointment. You can take the list with you so you remember what you want to say, or you can hand it to the GP at your appointment.

You can use docready to build a checklist of what you want to talk about. They have different topics you can choose from to create a list that you can take with you.

You might find it helpful to chat with someone you trust, like a friend or family member, about the appointment. Try practising what you want to talk about and questions you want to ask to help you feel comfortable talking about your mental health in the way you want to.

You could also ask someone you trust to come and wait with you before your appointment. If you want to, they can come into the appointment with you. But talk to them beforehand about how you want them to support you. Remember, there is no pressure to take someone into your appointment - it is up to you.

Sharing your struggles with someone else and letting them help you is not something to feel guilty about. Communication is the key.

What do you want to get out of the appointment?

Making your voice heard is important, and it's your right to speak up. You know best how you're feeling, so don't be afraid to tell your GP what you want.

Below are some tips to help you feel in control of your appointment.

What do you want to discuss?

At the start of your appointment, set out what you want to discuss (or hand over your list if you've made one).

Be honest. This can be difficult, but it's really important. This will help your GP get a better idea of the support you need. Remember, it is part of a doctor's job to help patients with their mental health. Even though what you are going through and feeling might be new to you, it is likely they have seen others with similar problems.

Your GP will ask questions to work out the best way to support you. If you're not sure about something, or don't understand something they have said, you can ask questions too - it's your appointment. Don't feel ashamed or embarrassed; they are there to help you.

Do you want to discuss medication?

If you want to take medication for your mental health, discuss this with your GP.

They will discuss with you why you want to take medication. They may offer alternative treatments, which you can chat through. If they do talk about other options, this doesn't mean they're ignoring what you want, but you can always ask to speak to another doctor for a second opinion if you disagree.

If you are offered medication but you don't want to take it, that's okay. Talk openly with your doctor about what concerns you have and whether there are any other options for you. It is important that you feel comfortable with your treatment.

If you're already on medication and don't want to take it anymore, it's important to speak to your doctor before you decide to stop. It is your choice to stop, but the GP can explore with you alternative treatments or dosage options so you can make an informed decision. They'll also help you plan a gradual stop and avoid withdrawal effects.

For more information about taking medication for your mental health, have a look at our guide to medications.

People may tell you that antidepressants are bad, change your personality, are placebos, or evil, but it's not true. Don't let anyone make you feel bad for taking medication that helps your health condition!

If you're anxious about starting counselling, I know how you feel, but you've got this. It may be daunting, but it's a big step towards your recovery, so congratulate yourself for taking it.

Do you want to discuss counselling and therapy?

If you want to talk about getting counselling or therapy with your GP, they'll speak to you about your mental health, what options there are, and the next steps for you. If you and your GP decide counselling is the best option, they'll organise a referral.

The services available will depend on your age and location. If you are under 18, your GP is likely to refer you to Child and Adolescent Mental Health Services (CAMHS). This referral can mean that you might be put on a waiting list. The GP might suggest other ways you can be supported while waiting for counselling.

If you're already doing counselling and you're not happy with it, you can speak to your counsellor. If you're not comfortable discussing it with your counsellor, you can also speak to your GP. You can talk to them about why you're not happy with the counselling and what you want to change.

It's okay if you're not happy with the counselling. Those sessions are a space to support you. For more information on counselling and what to do if you are unhappy with the sessions, have a look at our counselling and therapy page.

What to do if you're not happy with the result of your appointment

If you don't agree with the treatment suggested to you, or you want another opinion to make you feel more certain with the treatment, you can ask for a second opinion. Just ask your GP to recommend someone else who will assess you.

Before deciding to get a second opinion, it's best to speak to your GP about your reasons, as you can work through what you want from the appointment together.

It can take time to work out what's best for you. If you are finding it difficult to get what you need or feel uncomfortable with a particular doctor, you can ask the surgery to give you an appointment with a different one.

Will my doctor tell my parents/carers what I tell them?

When you talk to a doctor, everything you tell them is confidential - this means that they will not tell anyone else unless you agree otherwise.

Your doctor may encourage you to talk to your parents or carers, as it can help if the people looking after you know what's going on. If you'd like your parents or carers to know what's going on but don't feel comfortable telling them yourself, you can ask your doctor to speak to them for you.

Your doctor may have to tell someone if they think you or someone else might not be safe, but they will try to let you know first. In these cases, they would generally talk to social services or the police rather than your family.

If you have any questions about confidentiality, talk to your GP.

Questions to ask your GP

I don't understand what that means for me - can you explain it?

What does a referral mean?

What's the waiting time from a referral to start counselling

Where can I get help while I wait for counselling/CAMHS?

What does counselling mean?

What's the difference between therapy and counselling?

How will medication help me?

Will the medication have any side effects?

How long does it take for the medication to start working?

How much of what I talk about with you is confidential?

How will counselling help me?

What's the difference between taking medication and going to counselling?

Do I need to see you again?

Don't give answers that you think your doctor or therapist wants to hear, give them honesty and truth because it's their job to help you, and that's what they really want to hear.

Your rights and accessibility

Understanding your rights helps you to be in charge of your own treatment. Your GP should discuss confidentiality with you and explain when they may have to share information about you.

You should always:

be asked for your consent if possible before treatment options are agreed

be given what you need to make decisions, e.g. an interpreter if you need one

know how to complain and what the complaint process is

be given access to an independent advocate if you need to complain

Under the UN's on the Rights of the Child, your opinion must always be taken seriously when decisions are made about your treatment. Read more about your rights under the UN laws.

What information is shared and with whom may depend on your age, support needs and risk level. If you are under 18, a GP may have to disclose information to protect you from serious harm. This is only done in particular cases and depends on each person's case.

Accessibility for your appointment

It's your right for your appointment to be accessible. When you register at your doctor's surgery, they should ask you if you have any accessibility needs. This will go on your record so they can organise support. If they do not ask you when you register, you'll need to let the doctors know.

Ways your GP can make appointments more accessible:

providing a chaperone (someone to go with you) for your appointment

providing a BSL (British Sign Language) interpreter when you visit your GP

providing information in a way that is more accessible if you have a disability, impairment or sensory loss. It can be what format you need information in, the best way to contact you or ways to support your communication needs.

making the surgery accessible if you have a disability, impairment or sensory loss

For more information on accessibility in surgeries and the NHS, see the Accessible Information Standard.

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How To Speak To Your GP About Your Mental Health

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Going to your GP about your mental health can feel like a big deal. But we have tips that can make it easier for you and help you feel comfortable getting the support you need. Get advice and updates directly to your inbox Join our fight for children and young people's mental health.

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What is depression?

Depression is a mental health condition where you feel very down all or most of the time.

All of us will feel sad or low in mood at times; it's a normal part of being human. But if these feelings continue for a long time and start to make everyday life difficult, then you may be experiencing depression. Doctors sometimes refer to this as clinical depression, major depression, or major depressive disorder (MDD).

Depression can happen to anyone, regardless of age, gender, race, culture, faith or anything else. There isn't always a clear reason why you begin to experience depression, but sometimes there will be, like if you have gone through difficult life events. For example:

if you have lost someone you care about and you're struggling to cope

if something difficult is going on in your personal life

if you're struggling at school, university or work

if you're experiencing discrimination, like racism, sexism, ableism, homophobia or transphobia

if you're having money troubles or you're in debt

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The artwork depicts hand-drawn, shaded mountains in black and white, to the left is a dark cloud with rain falling from it, behind the mountains is a yellow sun rising up from behind the mountains. In front of the mountains is a scroll that reads: 'these feelings are temporary and won't last forever.'

These are just examples though - the reasons will vary from person to person, and whatever you're going through, your feelings are valid.
Whatever the reason you are feeling depressed, it is not your fault and you deserve help. Although it can be hard to feel optimistic when you're struggling with your mood, support is available and there are things you can do to feel better.

Symptoms and signs of depression

All people experience depression differently, but common symptoms of depression include:

feeling sad, upset and down often or all of the time

feeling more irritable than usual

feeling numb or empty

not wanting to do things that you previously enjoyed

avoiding friends or social situations

sleeping more or less than usual

eating more or less than usual

struggling to concentrate

being self-critical

feeling hopeless

feeling tired and not having any energy

feeling guilty, or like you're a burden on your loved ones

wanting to hurt yourself or end your life

Experiencing one or more of these symptoms doesn't mean you definitely have depression. Equally, you may have depression and not experience all of these symptoms. Whether you recognise one, some or all of these symptoms, the important thing is to get the help that you deserve.

It's common to experience anxiety and depression together. Some of the symptoms of depression are also symptoms of anxiety, such as:

becoming agitated

feeling restless

finding it difficult to sleep or eat

If you think you may be struggling with anxiety, take a look at our guide to anxiety and specific anxiety disorders.

Getting help for depression

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If you think you might be experiencing depression, it's really important that you speak to someone you trust about how you're feeling - this could be a friend, a family member, a teacher, or anyone else in your life that you feel comfortable speaking to. Sharing how you're feeling is often the first step to better understanding your depression and making changes to feel better. You don't need to face this alone.

You might be worried about how the people in your life will react, or that they won't understand, especially if they have a different understanding of mental health. But however you're feeling is valid, and there are helplines you can contact if you don't feel able to talk to someone you know - see the bottom of this page.

Talking to someone about your mental health may feel scary, but we have information and advice that can really help.

Speak to your GP to get professional help

It's also a good idea to talk to your doctor. They will be able to talk you through what support is available to you in your area, which will depend on your age. When you talk to a doctor, what you tell them is confidential - this means that they will not tell anyone else unless you agree otherwise.

Find out more about confidentiality, as well as our tips on how to prepare for a conversation with your GP about mental health, in our guide.

How to get help for depression

The support available to you on the NHS will depend on how old you are. Find out how you can access help for depression, whether you are under or over 18.

Treating depression

When you're feeling depressed, it can be hard to imagine ever feeling better. But treatment is available and, with the right support, things can improve and you can get better.

The two most common types of treatment for depression are talking therapy and medication. Often, these two types of treatment will be used together.

Instagram artwork by @laurajaneillustrations. A yellow speech bubble with text inside that says, 'you are stronger than that mean voice inside your head'.

There are many different forms of talking therapy, which generally involve talking about your thoughts, feelings and life experiences with a trained professional, either on your own or as part of a group. This process can help you to spot unhelpful thoughts and behaviours and think about what you can do to change these patterns.

Have a look at our counselling and therapy page to find out more about the different types of talking therapy, how they can help, and what happens in a therapy session.

Your doctor may also prescribe you antidepressant medication. Antidepressants treat the symptoms of depression, so they can make you feel better, but they are unlikely to deal with the causes of your depression. For this reason, doctors often prescribe medication like antidepressants alongside some form of talking therapy.

There are lots of different types of antidepressants, and different people respond to them in different ways. The most common type of antidepressant that doctors prescribe for depression are selective serotonin reuptake inhibitors (SSRIs) like citalopram, sertraline and fluoxetine.

To find out more about antidepressants, including how they work and information on side effects, have a look at our guide to medications.

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, as 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 - see our next section for tips that young people have told us helped them.

Read real stories about taking medication for depression

In our blog, you can also read real stories from young people who have taken medication to help treat depression.

Ways to look after yourself if you have depression

While it is important to seek help if you're struggling with depression, there are things you can do yourself that might help. This might feel difficult if you're not used to focusing on your needs or putting yourself first, but there's nothing wrong with looking after yourself. You deserve kindness and support, including from yourself. If you do struggle to do these things, try not to blame yourself. Doing things differently isn't always easy, but the important thing is to continue trying - this is what helps us build new habits.

Different techniques will work for different people, and the important thing is to find what works for you. Here are some things you can try:

Your first conversation doesn't have to cover everything, and you can set your boundaries around what you do and don't want to talk about. However, speaking to someone you trust about how you're feeling can lift a huge weight off your shoulders. If you don't feel able to speak to someone you know, there are helplines you can call - see the bottom of this page for a list of free helpline services.

To begin with I didn't talk to anyone about how I was feeling, but when things got seriously on top of me I reached out. I am so glad I did.

Many people find it helpful to keep a journal as a way to let their feelings out. It can also help you keep track of your emotions to help understand them more clearly. Journaling can look however you want - you could try using it like a diary, you could write down three things you're grateful for each day, or you could even just use it to doodle and see what comes out. However you choose to use it, expressing how you're feeling can really help to process what you're going through.

Lots of people find that regular exercise helps improve their mood. This can feel really challenging when you're depressed, but you can start small with a short walk, or even just some stretching if you are able. As well as boosting your mood, exercise can also act as a good distraction and help if you're struggling to sleep at night.

It can be really helpful to set yourself small, achievable goals that you can complete each day, like taking a shower, going for a walk, or even just getting dressed. Achieving your goal, however small it is, can help boost your self-esteem and remind you how capable you are. Sometimes you might not be able to achieve your goal for the day, but that's okay too. The important thing is to try.

I've found that on days where it feels like I have the weight of the world on my shoulders, putting even the smallest task on the list can help you to feel like you're accomplishing something, and also helps you recognise that you're doing the best you can.

A self-soothe box is a box of things that ground you, make you feel more relaxed and reduce symptoms of panic, anxiety or low mood. Find out more about how to make one and what to put in it on our blog.

How to help a friend or family member with depression

It can be really difficult to know how to support a loved one with depression, but there are things you can do to help.

For more information and advice on supporting a friend with their mental health, look at our guide.

Real stories from young people

Get help now

If you're feeling down right now, don't bottle it up and struggle alone. Help is available - here are some services that can support you.

More information and support

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Depression | Signs and Symptoms | Mental Health

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What is depression? Find out more about the symptoms of this mood disorder, what the treatment options for depression are, and how to support a friend.

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Step by step guide on how to support a friend that is struggling with their mental health

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How to Help a Friend Struggling With Mental Health

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Laura, 17, shares her tips on what to do when a friend opens up about their mental health struggles.

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Advice on how to set boundaries with friends for your wellbeing.

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How I Learnt To Set Boundaries With A Friend

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Rachel, 18, explains how she learnt to set boundaries to protect her own mental health when supporting a friend who was struggling.

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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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Ideas on how to support a friend struggling with anxiety.

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National charity helping people with Anxiety - Anxiety UK

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Become a Member of Anxiety UK. We pride ourselves on being user led, with many on our staff and volunteer team having personal experience of anxiety.

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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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Join our fight for children and young people's mental health. Sign up to the YoungMinds mailing list to receive our monthly e-newsletter, campaign updates, information about events and fundraising and other opportunities to get involved in our work.

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Real Stories On Mental Health From Young People

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Read real stories from young people about their mental health, with practical tips and advice to help. Whatever you are going through, you are not alone.

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A mental health podcast by and for young people

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Black, Disabled and proud: Femi, Simi and Jaleel’s stories

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Podcast · YoungMinds · Welcome to What’s On YoungMinds? - a mental health podcast by and for young people. Join us for honest conversations with young people that shed light on the challenges and triumphs of navigating mental health, getting support and finding joy along the way.YoungMinds is the UK’s leading mental health charity fighting for young people’s mental health. Check out the YoungMinds website for a variety of information and advice designed to help improve the mental health of young people up to the age of 25. We have information for both young people and their parents or carers on mental health conditions, feelings, medications and different life situations, as well as training courses and resources for professionals working with young people.Join in the conversation on social @YoungMindsUK

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check if I need urgent mental health help

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A helpline that is available 24 hours a day for those thinking about suicide.

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HOPELINE247 | Papyrus UK | Suicide Prevention Charity

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Are you having thoughts of suicide or are concerned for someone who feels suicidal? Then contact HOPELINE247 for free confidential support on 0800 068 4141.

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Get help - free, 24/7, confidential mental health text support service

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Feeling anxious, stressed, or need support? Shout is free, confidential and available 24/7. Text SHOUT to 85258 to start a conversation with a trained volunteer.

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Sending a message is free, and we'll usually reply within a day. Writing to a counsellor can give you the space to say what you want and to ask questions.

You can say as much or as little as you feel able to. If you're not sure what to write, you could start by including:

A little about yourself, like your name and how old you are

What's been happening or what's on your mind, and how it makes you feel

Any questions you might have, and what you'd like to happen in the future

A title that says what you'd like to talk about

You don't need to write a lot if you don't want to, but it can help to include all the information the counsellor might need to know - if a counsellor needs to ask for more information, it can take longer to get help.

Writing an email can help you to get out your feelings, don't forget you can use your mood journal to record how you're feeling any time.

Call us on 0800 1111. Calls are free from landlines and mobiles in the UK. And they won't show up on your phone bill. Even if you don't have credit on your mobile phone you can still call us for free.

Calls are not recorded and our number won't show up on any phone bills. Counsellors write some notes about what you tell them. Childline is confidential, that means we'll only tell someone else if:

you ask us to

we believe your life or someone else's life is in danger

you're being hurt by someone in a position of trust who is able to hurt other children like a teacher, religious leader, sports coach, police officer or doctor

you tell us that you're seriously hurting another person

you tell us about another child who's being hurt and is not able to tell someone or understand what is happening to them

we're told we have to by law, for example for a court case.

Live in the Channel Islands?
Calls may be chargeable from mobiles and the number will appear on your mobile bill. To call us free from the Channel Islands, try using a landline or phone box. Or contact a counsellor online using 1-2-1 counsellor chat.

Calling from abroad?
If you go abroad and need to contact Childline, you might be charged. But you can still get support and advice from our website.

Calling from Guernsey?
If you're calling from Guernsey and Airtel is your mobile phone provider, you'll need to dial 0044800 1111 to speak to a counsellor.

Lots of young people have told us that talking on the phone feels too scary, or that they're worried about being overheard.

Talking on the phone can help in lots of ways, and the more you do it the easier it can feel. If you want to call but you're struggling, if can help to:

Try dialling the number but not saying anything
This can help you to see what calling is like. You don't have to say anything if you don't want to, or you could talk about something that interests you.

Ask questions
When you get through to Childline, you can ask as much as you want about how we work.

Find the best place to talk
Find somewhere quiet where you can focus if you can.

Take your time
Childline counsellors understand that it's not easy to talk, and they can help you to feel more confident. Remember, if you can't talk on the phone right now, you can start by using the 1-2-1 chats or sending an email using your Childline account.

Any time you're ready, you can call us on 0800 1111.

It can take longer to get through at night, but there are things you can do while you're waiting to get the best from your chat:

Write down what you'd like to talk about
Writing down or practicing what you want to say can make it easier when you get through; it can also help you to feel better. If you've written down what you want to say but can't wait, try sending it in an email to us, a counsellor will reply as soon as they can.

Think about what you want from your 1-2-1 chat
For example, would you like to feel differently, or get some tips on how to cope? Thinking about what you want from your chat can help your counsellor support you. But it's always okay if you're not sure what you want.

Choose one thing to focus on
When you've got lots going on it can be difficult talking about it all, focusing on one thing can help you get the most out of your chat.

There are lots of things you can do to cope while you're waiting for a counsellor. Try distracting yourself by playing a game or getting support on the message boards.

If you don't feel able to wait for a counsellor, it can help to talk to an adult you trust.

If you contact us, we'd want to make sure you're safe. So we might ask you where you are and who you're with, as well as how you're feeling. This can help us understand your situation.

We might feel that you're unsafe if you're:

thinking about running away tonight

out and not wanting to go home

out alone late at night with no shelter, food or drink

having thoughts or urges to self-harm or feeling suicidal

harming yourself

taking or are thinking about taking drugs or a lot of alcohol

at risk of being abused overnight

out with a gang, or at risk of being forced to commit a crime or getting hurt.

We want to support you and help you find ways to cope. And we'd always try to let you know if we need to get help to you in an emergency.

If you're worried or need support at night, you could try asking an adult you trust for help.

When you're feeling stressed or upset it can be difficult to know what to do. But there are ways to feel more relaxed while you're waiting to get through to a counsellor.

You can:

sign into your locker to get your feelings out with our mood journal

express how you feel using the Art box

listen to soothing music or make a playlist you enjoy

try our balloon game and watch your worries float away

focus on your breathing to manage your anxiety. Take deep, slow breaths in through your nose and out through your mouth.

Contact Childline with SignVideo
SignVideo lets you contact a counsellor through a BSL interpreter. You can use it between Monday - Friday, 8am - 8pm and on Saturdays, 8am - 1pm.

How to use SignVideo:

open SignVideo and click "allow webcam"

when you're connected, an interpreter will appear on your screen

you can chat to the interpreter in BSL

they'll translate your conversation to the counsellor.

To be able to see YouTube videos, we have to ask you to accept Targeting Cookies within your Cookie Settings

Contacting us in Welsh / Childline ar gyfer pobl ifanc sy'n siarad Cymraeg
We don't offer a full Welsh speaking counselling service. But we do have some Welsh speaking counsellors. If you contact us (by phone or online) and let us know you'd like to talk to someone in Welsh we can arrange a time for you to speak to a Welsh speaking counsellor.

Childline is a free number, so anyone can call us at any time. Every young person who contacts us is important and we do our best to answer every call as quickly as possible.

A small number of people, often adults, call us for reasons other than getting help or support. We try to stop these calls and help them get support from other places. But sometimes these callers still try to phone Childline again and again. Sometimes so much that it can stop young people getting through.

Because of this we put a limit on the number of times someone can call us from the same phone number in a single day. This is 10 calls in a 24 hour period.

If you do call us more than 10 times in a 24 hour period you'll hear a message telling you that you can't call for another 24 hours.

Even if this has happened you can still get support from our info and advice pages and you can contact using the 1-2-1 counsellor chats or by emailing.

We do our best to answer every call as soon as possible. Sometimes having to wait to get through to a counsellor can be difficult. But it's best to stay on the line if you can. Hanging up and calling back means you'll go to the back of the queue.

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Call us free on 0800 1111 or find out how to get in touch online. Whatever your worry, we're here for you.

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A helpline that is available 24 hours a day for those thinking about suicide.

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HOPELINE247 | Papyrus UK | Suicide Prevention Charity

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Are you having thoughts of suicide or are concerned for someone who feels suicidal? Then contact HOPELINE247 for free confidential support on 0800 068 4141.

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Managing exam stress (part 2) | Centre 33

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A range of free and confidential sexual health services to young people in Cambridgeshire

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We’re used to talking to young people about sex and contraception and it doesn’t need to be embarrassing. Just come and see us any time for support with your worries.

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Sexual health & wellbeing experts

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Sexual Health & Wellbeing - Brook - Fighting for healthy lives

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

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We support secondary age young carers and their families across Cambridgeshire. We are working closely with all secondary schools to provide help and guidance for young carers particularly during transition times.

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Sexual health resources for young people.

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C-Card is a scheme for young people providing free condoms and lube plus chlamydia testing. It's open to anyone 13-24 in participating areas. Find out more.

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‎The Young Carers Support App enables young carers and young adult carers in the UK to find useful information, self-care tips and links to support - all in one place. The app was co-produced with the West Yorkshire and Harrogate Health and Care Partnership, young carers and various partner organis…

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Women’s Aid is the national charity working to end domestic abuse against women and children.

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Abuse costs us all. But it shouldn't cost this much.Take action today Abuse costs us all. But it shouldn't cost this much.Take action today We're working together against domestic abuse until wo...

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Young Carers Support App – Apps on Google Play

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Information and support for young carers in the UK

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Reliable information on mental health and wellbeing for children, young people, adults, professionals and schools across Cambridgeshire & Peterborough.