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No-one can be content and at ease all the time. It is a normal part of life to feel grumpy, down and worried. At these times it is important to remember that these feelings are normal and can give us helpful information. For example, feeling worried about something can help motivate us to problem solve and improve a situation.

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No-one can be content and at ease all the time. It is a normal part of life to feel grumpy, down and worried. At these times it is important to remember that these feelings are normal and can give us helpful information. For example, feeling worried about something can help motivate us to problem solve and improve a situation.

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When we focus on worries and negative thoughts, we can forget how getting enough sleep, eating a healthy diet and getting exercise, especially outside, all help improve our mood and de-stress.

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When we focus on worries and negative thoughts, we can forget how getting enough sleep, eating a healthy diet and getting exercise, especially outside, all help improve our mood and de-stress.

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It is important to talk about worries that won’t go away.  Nearly always we get the best help from people who know us. Family, friends and sometimes teachers can help us problem solve and come up with a plan.

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It is important to talk about worries that won’t go away.  Nearly always we get the best help from people who know us. Family, friends and sometimes teachers can help us problem solve and come up with a plan.

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We can also distract ourselves with tasks, activities or learning. So when worries and low feelings are around we can help ourselves by;   Connecting with others. Physical activity.          Focussing on something new.                                 Doing something for others.                                 

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We can also distract ourselves with tasks, activities or learning. So when worries and low feelings are around we can help ourselves by;   Connecting with others. Physical activity.          Focussing on something new.                                 Doing something for others.                                 

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People who cope well when they encounter setbacks or hard times tend to use similar coping strategies, which help them think differently about the situation. BOUNCE BACK is an acronym of coping strategies that have been shown to build resilience.

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The Educational Psychology Service has written advice for young people ‘Building Blocks to Wellbeing’

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The Educational Psychology Service has written advice for young people ‘Building Blocks to Wellbeing’

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Building Blocks to Wellbeing’

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

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

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

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

give you an opportunity to share positive experiences

provide emotional support and allow you to support others

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

2. Be physically active

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

raising your self-esteem

helping you to set goals or challenges and achieve them

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

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

3. Learn new skills

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

boosting self-confidence and raising self-esteem

helping you to build a sense of purpose

helping you to connect with others

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

Some of the things you could try include:

4. Give to others

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

creating positive feelings and a sense of reward

giving you a feeling of purpose and self-worth

helping you connect with other people

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

Some examples of the things you could try include:

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

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

spending time with friends or relatives who need support or company

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

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

5. Pay attention to the present moment (mindfulness)

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

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

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

Further information

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

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Find information about how to look after your emotional wellbeing, support from organisations around Scotland and tips on how to promote a positive mindset

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Information for Young People.

We all have mental health and it’s okay to start talking about it. If you're struggling right now, you aren't alone.

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See Me is Scotland's Programme to tackle mental health stigma and discrimination.

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Mental health problems don't discriminate and affect all ages. Whether you work with young people or you yourself are under 25 this section can offer the advice you need about mental health stigma and discrimination.

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We all have mental health, but that doesn’t mean we need to struggle.  There are steps you can take to improve and maintain your mental wellbeing.

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What affects someone's mental wellbeing won't necessarily affect others in the same way.

Life events such as loss or bereavement, issues at work, financial worries, starting college or university and relationship problems can all impact on our mental wellbeing.

Sometimes there is no clear reason why we feel the way we do.

We all have mental health, but that doesn't mean we need to struggle. There are steps you can take to improve and maintain your mental wellbeing.

How is your wellbeing?

Our Wellbeing Assessment Tool can help you find out. To get your wellbeing score, go through the following statements and tick the box that best describes your thoughts and feelings over the last two weeks.
Use the wellbeing tool

Active living

Regular exercise has been proven to have a positive effect on your mental health and well-being. But that doesn't mean you have to run a marathon .

There are lots of things you can do to get active: walking; cycling; dancing; swimming; football - it all counts. Even simple changes like taking the stairs instead of the lift could have an impact.
Other ways to improve mental health

You're not alone. We're here to help. Find Help

SAMH is the Scottish Association for Mental Health
Scottish Charity: No. SC-008897
Registered Office: Brunswick House, 51 Wilson Street, Glasgow, G1 1UZ

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Sometimes there is no clear reason why we feel the way we do. We all have mental health, but that doesn't mean we need to struggle. There are steps you can take to improve and maintain your mental wellbeing.

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If some of these actions are still not helping, there are other sources of support and help. The following information will provide  a number of local and national  resources to support your mental health and wellbeing

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Perth and Kinross

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is part of Education and Children's Services and aims to enhance the learning, development and wellbeing of children and young people in Perth and Kinross.

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Trained professionals are available 24-7 through Togetherall, which offers a choice of safe therapeutic services, including online self-help courses. Togetherall is now available free for all 16-24 year olds living in Perth and Kinross.

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Skip to main content

Togetherall believes no one should be excluded from instant access to mental health support from real people when they need it.

We're on a mission to make this a reality. With Togetherall, entire populations can have a safe place to connect, share and discuss w hat's on their mind with peers .

Our diverse community is active day and night, monitored and moderated 24/7 by licensed mental health practitioners.

Meet the team

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Skip to main content Togetherall believes no one should be excluded from instant access to mental health support from real people when they need it. We're on a mission to make this a reality. With Togetherall, entire populations can have a safe place to connect, share and discuss w hat's on their mind with peers .

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On this part of the website you can find out lots of information in relation to Mental Health and Wellbeing including  Mental Health Directory of Services

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Offer 4 services to both adults, and young people above the age of 11, to support you and your mental wellbeing in a way that is best suited to you.

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From counselling services to peer support, whatever your age, background or circumstances, your first steps to positive mental health start here.

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offers an independent and confidential counselling service for people experiencing a wide range of difficulties including emotional problems, bereavement/loss and relationship breakdown.

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We thank you for contacting our service. In a challenging time, Harbour Counselling Service remain committed to deliver free counselling to the community. Our waiting list is now open and accepting clients who are willing to work with a counsellor by telephone or online by Zoom TM.

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is a confidential service offering support, information and refuge accommodation to women, children and young people who have or are experiencing domestic abuse. A counselling service and various group programs are also available.

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Perthshire Women's Aid | Supporting Perthshire women, children and young people, who are experiencing, or have experienced Domestic Abuse

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We offer support and refuge accommodation to women, children and young people experiencing domestic abuse

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offer support to anyone aged 12 or over who is struggling with their mental health or emotions. This includes people who are having thoughts of self-harm or suicide, or who are finding themselves in emotional distress or crisis.

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Privacy Overview

Privacy Policy
Your privacy is important to us and The Lighthouse for Perth ("we", "us", "our") is committed to keeping your information secure. This Privacy Policy is provided to help you better understand how we collect and use your information.
This policy is effective as of May 12th, 2021.

Information We Collect Automatically
Usage Information. We collect certain usage information about the Site, such as the number and frequency of visitors to certain parts of the website, browser type, operating system, page served, and preceding page views ("Usage Information"). Usage Information is generally non-identifying, but if The Lighthouse for Perth associates it with you as a specific and identifiable person, The Lighthouse for Perth treats it as Personal Information. The Lighthouse for Perth may provide aggregate statistics about Usage Information or demographic information with third-parties, but this information will not include Personal Information.

Device Information. In the course of collecting Usage Information, The Lighthouse for Perth also may automatically collect your IP address or other unique identifier ("Device Identifier") for the computer, mobile device, technology or other device (collectively, "Device") you use to access the Site. A Device Identifier is a number that is automatically assigned to your Device when you access a website or its servers, and our computers identify your Device by its Device Identifier. When you visit the Site, we may view your Device Identifier. We use this information to improve your experience on the Site, to enhance our Site, and to protect the Site.
How we use your Information

respond to requests for customer support or general inquiries;

to improve the The Lighthouse for Perth Site;

to personalize and support your experience on the Site;

to contact you regarding products and services offered by the The Lighthouse for Perth Parties that may be of
interest to you;

to send you communications including newsletters and other notifications regarding changes to our Site, updates,
and administrative messages;

to verify your identity, detect or prevent fraud, or security alerts;

for any other purpose for which the information was collected;

How we Share your Information
The Lighthouse for Perth Parties. We may share your information (including your Personal Information) with the The Lighthouse for Perth Parties for their own marketing or advertising purposes.

Service Providers. We may enter into relationships with third parties who: (a) provide vendor services to us (e.g. data management, billing, storage services, and IT services) or (b) perform functions on our behalf, such as companies or individuals that host or operate our Site, analyze data, or provide customer service. In any of these circumstances, we disclose Personal Information only to the extent it is necessary, and we further require that the third party maintain the confidentiality of your Personal Information. The Lighthouse for Perth does not otherwise share, nor does it sell, trade or rent, your Personal Information to third parties.

By using the Site, you consent to our use of reCAPTCHA. Use of reCAPTCHA is subject to Google's Privacy Policy and Terms of Service.

E.U. residents: Google will truncate your IP address within member states of the European Union or in other states which are party to the agreement on the European Economic Area and your IP address, is therefore anonymized. Only in exceptional circumstances is a full IP address transmitted to a Google server in the United States and truncated there. On behalf of The Lighthouse for Perth, Google will use this information to evaluate your use of this Site. The IP address provided by reCAPTCHA from your browser shall not be merged with any other data from Google. This data collection is subject to Google's E.U. Privacy Policy and Terms of Service.

Security
We have put in place appropriate security measures to prevent your personal data from being accidentally lost, used or accessed in an unauthorized way, altered or disclosed. In addition, we limit access to your personal data to those employees, agents, contractors and other third parties who have a business need to know. They will only process your personal data on our instructions and they are subject to a duty of confidentiality. We have put in place procedures to deal with any suspected personal data breach and will notify you and any applicable regulator of a breach where we are legally required to do so.

Use of Images
The copyright holder of the images shown on this site belong either to The Lighthouse for Perth or a named third party, who do not allow anyone to use it for any purpose, without express permission from the copyright holder and with the copyright holder properly attributed. Redistribution, derivative work, commercial use, and all other use is not permitted.

Third Party Links
The Lighthouse for Perth does provide links to other sites. Other Internet sites and services have separate privacy and data collection practices. Once you leave The Lighthouse for Perth. The Lighthouse for Perth cannot be held responsible and has no responsibility for, the privacy policies or data collection activities at another site.

Changes to this Privacy Policy
The Lighthouse for Perth reserves the right, at its sole discretion, to change, modify or otherwise alter this Privacy Policy at any time. Such changes and/or modifications shall be posted on the The Lighthouse for Perth website and shall be effective immediately upon the posting thereof. We will indicate at the top of the Policy when it was most recently updated. Please review this Policy periodically. Your continued use of the The Lighthouse for Perth following the posting of changes and/or modifications to this Policy will constitute your acceptance of the revised policy.

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The Lighthouse is a non-profit organisation providing a place of safety for people who are at crisis point of self-harm/suicide.

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support women and young people (aged 12-18) who have experienced sexual violence at any time in their lives.

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Click here or press the Escape key to leave this site now

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are a  local charity for  carers young and old, adults recovering from mental ill-health, minority communities, volunteers, and voluntary groups.

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Our Vision is a Perth & Kinross where People Flourish and their Communities Thrive

PKAVS are a local charity supporting the wellbeing of people and communities throughout Perth & Kinross, at the times when they need it most, for over 50 years.

With our committed staff of over 80 and the help of more than 120 dedicated volunteers, we support unpaid carers, those recovering from mental ill-health, minority communities, older people, the local Third Sector, and volunteers.

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PKAVS - Improving Wellbeing, Empowering Communities

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We are a local charity supporting the wellbeing of people and communities throughout Perth & Kinross, at the times when they need it most, for over 50 years. With our committed staff of over 80 and the help of more than 120 dedicated volunteers, we support unpaid carers, those recovering from mental ill-health, minority communities, older people, the local Third Sector, and volunteers.

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you can access a variety of confidential and free mental health services informed and shaped by the unique experiences of LGBT+ people.

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We provide sleep counselling to parents and carers of children and young people from 18 months to 18 years with additional support needs or with mental health conditions.

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© 2021 Sleep Scotland Privacy policy | Cookie policy | Website disclaimer TEENS+ is a division of Sleep Scotland Sleep Scotland is a registered charity (SC027560) and company limited by guarantee (SC182935) Registered office in Scotland: 18G Liberton Brae, EDINBURGH, EH16 6AE

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Whether you want to know more about how you're feeling, get information about a mental health condition or know what support is available to you, our guides can help

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Find Help With How I'm Feeling | Advice For Young People

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Use our help finder if you're looking for tips and advice on how you are feeling or how to cope with something that's happened to you.

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If some of these actions are still not helping, there are other sources of support and help..

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If some of these actions are still not helping, there are other sources of support and help..

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Organisation who provide specialist help

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We're here for you, whatever's on your mind. We'll support you. Guide you. Help you make decisions that are right for you.

Our tips and techniques, ideas and inspiration, can help you feel more in control. And you can access them in your own time, at your own pace!

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

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

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

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Information website

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Suicide? Help! - An information website as well as an Apple and Android app for people who are thinking about suicide or are worried about someone else.

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If you are struggling to cope and need to talk, our trained Shout Volunteers are here for you, day or night.

If your life is at imminent risk, please call 999 for immediate help.

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If you are struggling to cope and need to talk, our trained Shout Volunteers are here for you, day or night.

If your life is at imminent risk, please call 999 for immediate help.

Shout 85258 is a free, confidential, anonymous text support service. You can text from wherever you are in the UK.

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

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If you are struggling to cope and need to talk, our trained Shout Volunteers are here for you, day or night. If your life is at imminent risk, please call 999 for immediate help. Shout 85258 is a free, confidential, anonymous text support service. You can text from wherever you are in the UK.

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No judgement. No pressure. We're here for anyone who needs someone.

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Samaritans works to make sure there's always someone there for anyone who needs someone. Read more.

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CAMHS  NHS Tayside Child and Adolescent Mental Health Service

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CAMHS  NHS Tayside Child and Adolescent Mental Health Service

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Specialist mental health service supports children and young people who are experiencing persistent, complex and severe mental health difficulties or where there is concern about a possible neurodevelopmental difficulty.

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This short video above explains how our specialist mental health service supports children and young people who are experiencing persistent, complex and severe mental health difficulties or where there is concern about a possible neurodevelopmental difficulty.

Here to support you

Our webpage provides information for children and young people, their parents/carers and professionals working with young people. Click on the appropriate section below to find out more.