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Managing your mental health during the cost-of-living crisis

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Managing your mental health during the cost-of-living crisis

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Within this section

1. Dealing with money problems during the cost-of-living crisis
Right now, you may be finding that your income isn't going as far as it used to, due to rises in the cost of living. This article explains some of the things that you can do to help your household budget.

2. How the cost-of-living crisis might affect your mental health
The cost-of-living crisis has pushed money worries to the forefront of everyone's minds. Money worries can manifest in feelings of embarrassment and shame with individuals often not knowing where to turn for advice and support. In this article, we will offer advice on the range of available support and resources.

3. What other effects might I see because of the cost-of-living crisis
At Mental Health & Money Advice, we recognise the cost-of-living crisis could impact upon other areas of your life. Here we explain the knock-on effects you may experience because of the cost-of-living crisis, how you can navigate these and nurture your wellbeing.

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Managing your mental health during the cost-of-living crisis

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Everyone is feeling the strain as the cost of living continues to increase. In this section, you will find information about how you can maintain your mental wellbeing at this time, alongside information on how to manage your money as your bills rise.

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https://mentalhealth-uk.org/blog/how-to-protect-your-mental-health-and-cope-as-we-head-into-winter/

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How to protect your mental health and cope as we head into winter - Mental Health UK

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We asked Mental Health UK’s staff what they do to boost their mood and look after their mental health in the winter. And they were brimming with ideas! Take inspiration from some of their strategies to help you feel brighter and cope better this winter.

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Turn2us is a national charity offering information and practical support to people facing financial insecurity. We help people gain access to welfare benefits, charitable grants and other support - online, by phone and face to face through our work in communities and the organisations we partner with.

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The pandemic may have created some extra pressure on your finances. Get advice and practical tips to help with money worries.

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Welcome to The Mix, a support service for young people. There are loads of ways you can get support from us, including our articles, videos, helpline, counselling, forums, apps and more. To find which service suits your needs use the drop down menu below.

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Owing money to companies, banks or people can often feel scary and might be causing you to worry. But it doesn't have to be like this, there is information and support out there that can help you get out of debt or manage your money more easily.

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Owing money to companies, banks or people can often feel scary and might be causing you to worry. But it doesn't have to be like this, there is information and support out there that can help you get out of debt or manage your money more easily.

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"If children see their parents are worried, they take on those worries. So let them know it will be okay and that we can brainstorm ways to save money, like turning equipment off rather than to standby. That way they feel they are contributing."

"I grew up very poor. My mother put her worries on me from a young age and my father wasn't a great support, so I held a lot of burdens. Children can be told things are going to be tight, if age appropriate, but not overwhelmed with it."

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Supporting Your Child In The Cost-of-living Crisis

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"If children see their parents are worried, they take on those worries. So let them know it will be okay and that we can brainstorm ways to save money, like turning equipment off rather than to standby. That way they feel they are contributing." "I grew up very poor.

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Money, the cost-of-living crisis and mental health

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Information on money and mental health, how to support your child’s wellbeing and look after yourself, and where to find practical and financial support

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We are a social enterprise with a mission to motivate change in people to prevent poverty, hunger and homelessness in Norwich.

Everything we do works towards our vision of 'a community free from poverty'.

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We are a social enterprise with a mission to motivate change in people to prevent poverty, hunger and homelessness in Norwich. Everything we do works towards our vision of 'a community free from poverty'.

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Healthy Start is a national scheme to improve health. You could qualify if you're on low income or benefits and are at least 10 weeks pregnant or have a child under the age of four. You also qualify if you're under 18 years old and pregnant.

Your midwife, health visitor or other health professional can support you to sign up. You will be sent a pre-paid card for cow's milk, fresh/frozen fruit and vegetables and first infant formula milk. These can be used in local shops or supermarkets. You will also receive vouchers to exchange in pharmacies for:

Women's vitamins (contain Vitamin C, D and Folic Acid) - available from week 10 of pregnancy up to baby's first birthday

Children's Vitamins (contain Vitamin A, C and D) - from ages 6 months to 4 years.

For families who are not eligible for the scheme, all Norfolk Lloyds Pharmacies sell Healthy Start vitamins at a cheaper price than branded vitamins.
Find out more about Healthy Start

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foodbank foodbanks need food help with food not enough food fish food in school holidays help with food community fridges healthy start vouchers free school meals fsm food poverty olio app food share

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Healthy Start is a national scheme to improve health. You could qualify if you're on low income or benefits and are at least 10 weeks pregnant or have a child under the age of four. You also qualify if you're under 18 years old and pregnant.

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Voluntary Norfolk's Better Together team have continued to offer advice to people across Norfolk who are rightly worried about rising household energy bills.
Call our Advice Line on 0300 303 3920 if you would like us to see if we can help you save money on your energy bills.
The cost of fuel, food and energy has risen rapidly in recent months. Inflation currently sits at 7%. The Bank of England has warned that it could hit 10% later this year.

Rising household energy bills have been one of the biggest contributor to this jump in inflation, which has been made worse by Russia's invasion of Ukraine, earlier this year.

Last month (in April), Ofgem lifted the energy price cap, meaning millions of people across the country saw their bills increase by hundreds of pounds overnight. The price cap is set to be lifted again in October, with further price rises expected as a result.

Dave Crinson, Better Together's Service Manager said:
"Our staff have been able to provide support and advice to residents across the county about how to save money on their energy bills. Not a day goes past when we don't hear more stories about the cost-of-living crisis and the financial challenges households are facing. Unsurprisingly, worries about rising energy bills are at the forefront of many people's minds here in Norfolk. "That's why the work we do has been so important and beneficial. Our life connectors continue to be on hand to work to with residents and advise them on how to save money: everything from explaining the cost savings of LED lightbulbs to providing information about how to access grants to improve the energy efficiency of their homes."
To find out more about how our Better Together life connectors can help, please click here. Better Together Norfolk's Life Connectors can help reduce household energy bills, by giving guidance, top tips and signposting to specialist support and grants.

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Offering support with household energy bills | Voluntary Norfolk

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Voluntary Norfolk's Better Together team have continued to offer advice to people across Norfolk who are rightly worried about rising household energy bills. Call our Advice Line on 0300 303 3920 if you would like us to see if we can help you save money on your energy bills.

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YouCanBe focuses on young women from the age of 15 who need support due to a range of adverse childhood experiences. Mpower supports women who have had at least one child placed onto care and need support to understand why.

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YouCanBe focuses on young women from the age of 15 who need support due to a range of adverse childhood experiences. Mpower supports women who have had at least one child placed onto care and need support to understand why.

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About Equal Lives

We are Equal Lives. A disability rights organisation based in Norfolk and Suffolk. We exist to support people of any age who face disabling barriers and we are dedicated to making their voices heard. We are a user led organisation (ULO), meaning we are led by people who access care and support services themselves - with every member of our board identifying as disabled.

We believe in supporting people to empower themselves to live independent lives. We do this through valuable including Information & Advice, Advocacy, Shopmobility and Campaigning.

Our mission for disabled people's independence is why we work to the Social Model of Disability. Developed by disabled people, this model is a progressive way of viewing the world and says that individuals are limited by barriers within society and not by their own impairments or differences. Our aim is to breakdown these disabling barriers and work with people to achieve the life they choose.

Here's how we could support you:

Donations are hugely impactful to our organisation and allow us to do things other types of funding doesn't.

Your donations have been used to create projects led by you, develop our website and social media presence, help us to employ staff and ensure we're able to keep providing free to access services.

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About Equal Lives We are Equal Lives. A disability rights organisation based in Norfolk and Suffolk. We exist to support people of any age who face disabling barriers and we are dedicated to making their voices heard.

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Mental health crisis means different things to different people.

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Essential support for under 25s

Are you feeling stressed about money? Not sure where to turn to for the right advice? You're not alone; lots of young people find understanding their finances a challenge, but never fear - we've got your back. We've teamed up with financial charity, MyBnk, to bring you top tips on everything money-related.

Managing your money during the coronavirus pandemic

The coronavirus pandemic has turned everyone's lives upside down, with many people being furloughed, or losing their jobs. With rent and bills to pay, this can make managing your money stressful, but we're here to help. Throughout this page you'll find articles, tips, support and information on how to manage your money now and in the future.

Take an online money management course

Sign up to our e-learning course and build your confidence in managing your money. Created in partnership with MyBnk, this course will help you feel more in control of your finances and teach you about the different types of support that are available if you're struggling with money.

More money support & information

Things are moving very quickly at the minute, and it's completely normal to feel worried and anxious about money. You may feel uncertain about what the future looks like for you, whether you're safe in your job or whether there's hope at the end of it. We've worked with MyBnk to create content that's here to help you.

And remember we're just on the other end of the phone, or a forum post.

Financial health check - with MyBnk

Get your money MOT with our Financial Health Check chat below, created with the charity MyBnk.

Financially surviving the coronavirus pandemic

Nick Smith Patel is Head of Education for young adults at MyBnk. We asked him some of the questions you had about managing money during a pandemic, and how to get a hold on your finances. Watch this video to hear his expert tips and advice.

What is our community saying

What is an overdraft?

An overdraft is something a bank or lender can give you, as an extension of the money you already have. An overdraft means you can withdraw money beyond what you have in your bank account - so when your bank balance is showing as £0, your overdraft allows you to have some money, however this can be at a charge. You can read more about overdrafts here.

How much is statutory sick pay?

At the moment, statutory sick pay is awarded to you for when you're too ill to work. You cannot get less than £95.85, and it can be awarded for up to 28 weeks. There are some criteria before you can be paid it though, for example you have to earn on average £120 per week and have been ill for four days in a row.

Our partners

We worked in partnership with MyBnk and MaPS on this project and would like to thank them for their collaboration, support and expert insights.

The Mix. Registered charity number: 1048995

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Essential support for under 25s Are you feeling stressed about money? Not sure where to turn to for the right advice? You're not alone; lots of young people find understanding their finances a challenge, but never fear - we've got your back. We've teamed up with financial charity, MyBnk, to bring you top tips on everything money-related.

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Essential support for under 25s

Whether you're experimenting with drink and drugs for the first time, you need to know how to help a friend, or you're just looking for information, we've got you covered. This page is here to offer non-judgemental support and to empower you to make the right choices for yourself.

Find support for drink and drugs

We're not your parents so we won't tell you not to drink or do drugs (even the illegal ones), but we can help you to get informed on what you're putting into your body.

Any alcohol or drug that's going into your system is going to affect it. This page will give you the good, the bad and the ugly - no holding back. From health problems and withdrawal symptoms to the positives of a really good trip, this is your one-stop shop for all things substance related.

Breaking the stigma around seeking support

Young people have told The Mix that the stigma around drink and drugs would prevent them from asking for support. We want to break down that stigma and make issues such as drug use and addiction ok to talk about. Our support services are always there to listen and to talk about any challenge and we'll never judge the things you tell us.

If you need support for drugs or alcohol, get in touch with our team today.

Coping with a comedown

The high can be so goddamn high that it might make you forget about reality for a while. Unfortunately, that reality is waiting for you as soon as you come down. After a high, a comedown is the last thing you want to experience. But, as Newton said - what goes up, must come down, it's basic gravity. Don't worry though, we'll help you through it.

What's addiction?

Addiction is a compulsion to use a substance, or persist with certain behaviour to ensure you feel good - or to avoid feeling crappy. An addiction falls into two categories: physical and psychological. It doesn't even have to be a serious problem to be classed as an addiction. There are different severities of addiction, which means you can be anywhere on the spectrum; from 'mild addiction' to 'serious addiction'.

Physical addiction

This occurs after you take a substance so much it actually alters your body's chemistry. This means your body develops a hunger for this drug that you have to keep feeding. If you don't, your body goes into withdrawal and you get all kinds of nasty symptoms until you feed it again.

Psychological addiction

This is when your brain gets hooked to a particular substance or behaviour that 'rewards' it, i.e., makes you feel good. An addicted brain can actually produce physical manifestations of withdrawal, including cravings, irritability, insomnia, and depression. The mind is truly a powerful thing.

When it comes to alcohol, nicotine and illegal drugs, it's possible to develop either a physical addiction, psychological addiction, or a mixture of both. Find out more here.

What's a drug relapse?

If you have challenges with addiction, getting sober is a journey and a half. There's bound to be temptation along the way and you may have a drugs relapse. But this isn't a reason to freak out and brand yourself a failure. Relapsing is very common and something you can learn from.

It's important to distinguish between a 'lapse' and a 'relapse', and not give up hope of recovery just because you've lapsed once. A lapse is a one-off occasion where you indulge in drink/drugs whereas a relapse is where it becomes a regular thing. Find out more here.

What are the different classes of drugs?

Class A drugs

Class B drugs

Amphetamines (speed), cannabis, codeine.

Maximum penalties: five years in prison and/or a fine for possession, 14 years in prison and/or a fine for possession with intent to supply.

Class C drugs

Ketamine, some tranquillisers like Temazepam, the supply of anabolic steroids;

Maximum penalties: two years in prison and/or a fine for possession, 14 years prison and/or a fine for possession with intent to supply.

Find out more here.

How can I drink safely?

Drink plenty of water, especially in between drinks. Pacing yourself is a good way to practice safe drinking. A pint of water before you crash on the couch can also see off any headaches.

Eat well before you drink and your body will be prepped to soak the alcohol up. Go for food that takes a long time to digest, such as bread, cheese, potato and pasta (you're welcome). These will line your stomach and lessen the pain the next morning.

Find out more here.

Our partners

The Mix would like to thank the CHK Foundation, who funded this project, and the Amy Winehouse Foundation for their support and guidance.

The Mix. Registered charity number: 1048995

Welcome to The Mix, a support service for young people. There are loads of ways you can get support from us, including our articles, videos, helpline, counselling, forums, apps and more. To find which service suits your needs use the drop down menu below.

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

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

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Drink and Drugs | Facts & Information | The Mix

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Our drink and drugs hub provides lots of free, unbiased articles and advice on drink and drugs for under 25s in the UK.

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Understanding mental health can be tricky but The Mix is here to make sure you don't have to do it alone. Whether you're worried about your mental health, or someone else's, we have everything you need to know about mental health, from anxiety and depression to self care and counselling.

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Mental Health Support | Self Harm, Anxiety, Depression | The Mix

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Worried about your mental health, or a friend's? Get support with everything from hating life, to depression, anxiety & self harm here.

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Essential support for under 25s

We want everyone to have better relationships and a healthy, happy sex life. We have support on everything from coping with break ups and choosing the right contraception to falling in love and exploring your sexuality.

Find support for sex & relationships

Sex and relationships make the world go around, but that doesn't mean they're easy. We've got more choice than ever, but navigating relationships (sexual relationships, family and friendships) in the world of Tinder and TikTok isn't always a walk in the park. But fear not! The Mix is here to help....

If you're looking to get educated about sex and relationships, start by reading up on the brush up on . Exploring your sexuality can be as fun as it sounds, but it's a whole lot better when you and whoever you're doing it with are safe and empowered. age of consent then enthusiastic consent

Sexting

You might find yourself under pressure to send sexts (intimate photos or videos), but not only could this end up being seen by the wrong people, if you're under 18 sexting is illegal. Remember, if you feel you're being pushed into doing something, there's no shame in being clear with your boundaries.

Friendships

With all this to deal with, having the right friends around you can certainly help. Unfortunately, not all friendships are created equal, and it's completely normal to fall out with people sometimes. Maybe it seemed good at first, then you find out they're talking about you behind your back. Maybe you always listen to their problems, but they're too busy to listen to yours. Knowing when to end a friendship is a valuable life skill.

Gender & sexuality

It's totally normal to have questions about your gender and sexuality when you're growing up. Am I gay? What does it mean if I fancy my friend? What if I don't feel comfortable with my pronouns? Confused? Don't worry, so is everyone else. Questioning what is your sexuality and/or gender identity and who you're attracted to is part of growing up, and there is plenty of support to help you navigate it.

Abusive relationships

Another important aspect of sex and relationships we'd recommend being educated on is . Whether it's emotional or physical, learning to spot the signs of abuse abusive relationships can be very complicated, and sometimes people stay in them even when they're detrimental to their overall physical and mental health.

Remember that whatever you're going through and whatever you've been through, our team here at The Mix is ready to listen and help.

Sexualities explained

Want to know the right terms to use when talking about sexual identities? There's a lot of terminology out there and it's important to be informed so you can be supportive to others. Kyle De'Volle takes us through some of this language, to help us all become better allies to the LGBTQIA+ community.

How can I have safe sex?

You can practice safe sex by taking control of your sexual health; this is not only wise, it can make things more enjoyable, too. Not practicing safe sex, on the other hand, can increase your risk of STIs (Sexually Transmitted Infections) and unwanted pregnancies.

Although sex should be enjoyable and fun, it can put you in a vulnerable position, both emotionally and physically. On the physical side of things, using a condom is a common method of contraception which greatly reduces the risk of passing on STIs or getting pregnant.

Condoms are sometimes described as a barrier contraception method, with other examples being female condoms and dental dams... what is a dental dam? A dental dam is a sheet of latex used during oral sex to help stop STIs being spread.

No form of sexual contact is entirely without risk of STI transmission, but non-penetrative contact (body rubbing, mutual masturbation without penetration) carries the lowest risk. This is why it's a good idea for you and your partner to get tested, which you can do from the safety of your own sexy home these days with an STI home testing kit .

Some STIs don't cause any obvious symptoms or signs until quite some time after you've contracted them. By the time you find out you have one, you may have unknowingly shared it with someone. And by the same token, a partner may unknowingly share one with you.

Safer sex isn't just about avoiding being hijacked by some kind of STI or having an unwanted pregnancy - it's also about your emotional health, as well. Communication is key when it comes to intimate relationships, and making sure you and your partner are on the same page when it comes to what you want out of the physical side of your relationship.

For example, if sex is casual for you, but a sign of true love for the person you're doing it with, someone might end up getting hurt! Read our articles on safe sex to learn more about how to stay safe in the bedroom (or anywhere else).

Is it normal to masturbate?

The answer is, 100%, yes. Most people masturbate . It can help you work out what you want during sex, explore your body and enjoy yourself.

While there's no right or wrong way to pleasure yourself, some women find it the more you know about difficult to climax during sex, and this is far more common if they haven't how to masturate yourself, learned to orgasm on their own. So, practice makes perfect! It doesn't matter whether you use your hands or a sex toy of some description, the more likely someone else will be able to do it.

For all genders, there are many out there that might be putting you off your stroke. No, it won't make you go blind, or cause any angels to drop out of heaven. masturbation myths Wanking is perfectly normal. In fact, it comes with many health benefits, including the release of endorphins that influence mental wellbeing, and for some people, reduced menstrual cramping.

Also, there isn't a magic number of wanks per day beyond which your genitals will fall off, but like anything else it could be considered an addiction if it's getting in the way of other parts of your life. Otherwise, releasing some sexual tension through masturbation is absolutely safe.

These days, wanking and porn go hand in hand. While there's not necessarily anything morally wrong with watching porn, it's important to remember that the kinds of bodies you might be seeing on your laptop are likely to be a very narrow representation of what human bodies look like. Not everybody has a ten inch penis or a designer vagina, and the world wouldn't be very interesting if we all looked the same.

How can I be a good friend?

You and your friends may be genuinely interested in spending quality time together, but if you're not clued up about how to be a good friend you might send out the wrong signals and begin to drift apart. But don't worry, The Mix has put together a checklist for how to be a great friend.

Like yourself

How to be a good friend 101? Be a friend to yourself. Start with a bit of self love. Think about the positive things you bring to a friendship. Really take the time to get to know yourself and find out what brings you joy. Once you have that joy and happiness in you, it's easy to give it to your friends as well. But remember, this doesn't mean you need to hide your feelings if you're genuinely upset - a true friend will support you through your ups and downs.

Choose your close friends well

Don't stretch yourself too thin. While it's great to have loads of people you know and like, it's even better to have a select few that you spend more time with. A relationship with a close friend can often be more valuable than a hundred acquaintances. That way you have people who truly love and care for you for who you are, down to your very core.

Make time for your friends

Don't abandon your mates at the first sign of lust because they're the ones you'll run to if it all goes wrong. Problem is, if you've vanished off the planet for a few months previous to this they may not welcome you back with open arms. If you are on the receiving end of this, tell your friend directly, as subtle hints tend not to work. Make sure to emphasise the need for quality time together, preferably without significant others.

Treat them as you wish to be treated

When you look up how to be a good friend we're pretty sure this is the first thing that pops up. It's a pretty simple one, but you'd be surprised at how many people neglect it. Basically just think about things from their point of view. Give them the respect and care that they deserve. Take the time to give them a call. All these small things can genuinely make someone's day.

Make them feel wanted

Just like with lovers, where you may give surprise gifts, special dates and candle-lit meals, making your friend feel special can help make your bond stronger. A lot of people worry about friends actually wanting them around, so reminding them that they are a true friend is always a lovely gesture.

Deal with problems

It is better to bring up problems before you get to the point of a massive row, even if it might feel uncomfortable. Regardless, make sure you have a rational discussion and always apologise for the role you played in the issue, even if it's minor. Most friendships go through a tough time now and then. Being mature enough to forgive and move on is the secret to building good friendships that last a lifetime.

For more advice about how to manage falling out with friends, see this article.

Be a good listener

This is a two-way thing, don't expect them to be genuinely interested in your rants when you're having a tough time if you have no desire to help with their dilemmas. As is the case with many of our tips for how to be a good friend, think about how you would feel in their shoes and try to do right by them. If you find yourself bored by their concerns and can't be bothered, ask yourself if this is one of those rare true friendships or maybe just a casual acquaintance.

Build a foundation of trust and loyalty

These are essential parts of true friendships. You don't have to share everything, but if they do, make sure you don't blab to everyone else too. How would you feel if they did the same? Being able to trust someone with your deepest thoughts and feelings is really important when developing a close friendship.

Support them

If you expect them to be there for you when you fall, because you will, you'll have to be there for them too. Even if you don't feel like it that day. This could be a simple thing like taking them for a walk so they can vent, or doing them a practical favour when they're in need. If you ever need a reminder on this tip, just listen to the Friends theme song.

Admit when it's over

Even if they were a great friend before, sometimes the spark just fizzles. If you start to bore them and vice versa, only get together for social media, and find it a chore to text them, then call it a day. You shouldn't constantly feel uncomfortable in a friendship. Remember, you can't find a soul mate in everyone you meet. It's totally okay when friendships grow apart, just means that you've each done some growing individually and need to explore other places and people separately.

If you want some more advice on what to do when a close friendship ends, head here.

How do I break up with someone?

You've made up your mind: the romantic relationship is over. Now you've got to figure out how to break up with someone. We won't lie, It's not going to be pleasant. However, you can try to make sure the break up goes as smoothly as possible with these break up tips.

Tell them in person

Unless they're abusive, breaking up face to face is the decent thing to do, no matter how tempting it may be to hide behind a phone call or a text message.

Pick a good time

Probably best to avoid breaking up on their birthday, or right before an important exam.

Keep it simple

Plan what you're going to say and practise it beforehand. Get to the point quickly; it's better for everyone if the breakup conversations are done with as quickly as possible - it should be like pulling off a plaster.

Don't backtrack

You've made your decision. Giving them false hope and/or leading them on won't help anyone in the long run.

Be honest

Don't make up fake reasons for ending it. That doesn't help either, especially if they find out.

But not too honest

Being dumped hurts. No need to rub salt in the wound by listing all the reasons why you stopped fancying them. Also, if you find yourself falling for someone else - best not to mention it for a while.

Let it sink in

Don't immediately demand all your stuff back, or ask if you can stay friends. Give them time to process what's happened. Space will be good for both of you.

Accept that they're hurting

However gently you've handled things, they may well see you as the baddie. It's not your job to make that better. Let bygones be bygones and move on.

The Mix. Registered charity number: 1048995

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Sex & Relationships Education Hub | Contraception, STIs & More | The Mix

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Our guide to sex and relationships. From dealing with your partner, friends or family to losing your virginity, contraception, STIs, emotional abuse & more.

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"Amazing staff that really understand and listen. Really helpful, they work at your pace, not theirs. Very kind and accommodating, I always feel better afterwards. The staff have helped me keep on the straight and narrow"

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"Amazing staff that really understand and listen. Really helpful, they work at your pace, not theirs. Very kind and accommodating, I always feel better afterwards. The staff have helped me keep on the straight and narrow"

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Norfolk  Supported Housing Directory Sep 2020

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https://thekitetrust.org.uk/young-people/support-for-young-people/

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Whilst coming along to groups at The Kite Trust, or accessing one-to-one support from us, can help you to develop skills and confidence for employment, other project locally provide opportunities to work on this too. Centre 33 work across Cambridgeshire and Peterborough and can provide a range of advice, including support in information related to [...]

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ChatHealth is a secure NHS approved text messaging service for 11- 19 year olds.

All Norfolk young people aged 11 - 19 year olds can text 07480 635060 to start a conversation with a trained health professional.

You can chat about a mental or physical health worry or question you have.

Your text will be answered by a member of the 5-19 team in the Norfolk Healthy Child Programme.

They will answer your questions and offer confidential support and advice.

If you need more support, or they feel worried about your wellbeing, they can talk through the different options available to you.

ChatHealth is available;

9:00am - 6:00pm Monday to Friday

9:00am - 1:00pm on Saturdays.

Closed Sundays and bank holidays.

If your message is sent out of hours you will get an automated response. This will let you know when you will get a reply. It will also explain who to contact to get help straight away.

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ChatHealth is a secure NHS approved text messaging service for 11- 19 year olds. All Norfolk young people aged 11 - 19 year olds can text 07480 635060 to start a conversation with a trained health professional. You can chat about a mental or physical health worry or question you have.

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It's Friday afternoon, last period. The weekend trip you planned with a friend starts in exactly 4 hours. You've been catching up on studying and chores all week so you can enjoy the time away. And now the teacher announces a test on Monday.

You probably feel annoyed - or maybe downright angry. You might feel disappointed. You might also feel pressured or stressed about all the studying you'll have to do.

But how do you react? What do you do and say?

You may want to jump up and yell at the teacher, "That's not fair! Some of us have weekend plans." But you know you need to keep your cool until class is over - then share your feelings with your friend.

But what if you're not the calm, collected type? Don't worry. Everyone can develop the skill of responding well when emotions run high. It just takes a bit more practice for some people

Learning to React Well

Managing emotional reactions means choosing how and when to express the emotions we feel.

People who do a good job of managing emotions know that it's healthy to express their feelings - but that it matters how (and when) they express them. Because of this, they're able to react to situations in productive ways:

They know they can choose the way they react instead of letting emotions influence them to do or say things they later regret.

They have a sense of when it's best to speak out - and when it's better to wait before acting on, or reacting to, what they feel.

They know that their reaction influences what happens next - including how other people respond to them and the way they feel about themselves.

You've probably been in a situation where someone reacted in a way that was too emotional, making you cringe or feel embarrassed for the person. You also might have been in a situation where your own emotions felt so strong that it took all your self-control not to go down that path yourself.

Maybe you can think of a time when you didn't manage your reaction. Perhaps anxiety, anger, or frustration got the better of you, It happens. When it does, forgive yourself and focus on what you could have done better. Think about what you might do next time.

P

Emotions 101

The skills we use to manage our emotions and react well are part of a bigger group of emotional skills called emotional intelligence (EQ). Developing all the skills that make up emotional intelligence takes time and practice.

People who react well are already good at some basic EQ skills. But these are skills anyone can practice:

Emotional awareness. This skill is all about being able to notice and identify the emotions we feel at any given moment. It is the most basic of the EQ skills. Sometimes, just naming the emotion we feel can help us feel more in charge of our emotions.

Understanding and accepting emotions. Understanding emotions means knowing why we feel the way we do. For example, we might say to ourselves, "I feel left out and a little insecure because I didn't get invited to the prom yet, and two of my friends already did."

It helps to view our emotions as understandable, given the situation. We might think to ourselves: "No wonder I feel left out - it's natural to feel that way in this situation." It's like giving ourselves a little kindness and understanding for the way we feel. This helps us accept our emotions. We know they're reasonable, and that it's OK to feel whatever way we feel.

Accepting emotions means noticing, identifying, and understanding our emotions without blaming others or judging ourselves for how we feel. It's not helpful to tell ourselves that how we feel is someone else's fault. It is also not good to judge our emotions and think, "I shouldn't feel this way" or "It's awful that I feel this way!" The goal is to acknowledge your feelings without letting them run away with you.

Once these basic skills feel natural, you're more able to manage what you actually do when you feel strong emotions. Practicing the basic skills also will help you get past difficult emotions faster.

What Would You Do?

Imagine this situation: Your friends have received promposals (or college acceptances, team places, etc.). But you haven't. Once you identify, understand, and accept how you feel, how might you react?

1. Look unhappy when you're around your friends, hoping they'll ask you what's wrong.

2. Gossip about people who already have dates, and say you don't even want to go to the stupid dance.

3. Confide in a friend, "I feel bad about not getting asked yet. But I can still go with friends."

4. Remind yourself that it's not the end of the world. Decide to give it time and not let it ruin your day.

Consider each choice and think about what might happen next for each one. Which reaction would lead to the best outcome?

We always have a choice about how to react to situations. Once we realize that, it's easier to make choices that work out well.

Learning to react well takes practice. But we all can get better at taking emotional situations in stride and expressing emotions in healthy ways. And that's something to feel good about!

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People who do a good job of managing emotions know that it's healthy to express their feelings, but that it matters how they express them. Get tips in this article for teens.

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Most people feel angry sometimes, but if it's affecting your life, there are things you can try that may help.
Support is also available if you're finding it hard to cope with stress, anxiety or depression.

Symptoms of anger

Anger can cause many different symptoms. It might affect how you feel physically or mentally, or how you behave.

Some people become aggressive towards others when they're angry. Other people hide their anger and may take it out on themselves.

It's not always easy to recognise when anger is the reason why you're behaving differently.

Things you can try to help with anger

Do

try to recognise when you start to feel angry so you can take steps to calm down as early as possible

exercise - activities such as running, walking, swimming and yoga can help you relax and reduce stress

Don't

do not try to do everything at once; set small targets you can easily achieve

do not focus on things you cannot change. Focus your time and energy on helping yourself feel better

try not to tell yourself that you're alone - most people feel angry sometimes and support is available

try not to use alcohol, cigarettes, gambling or drugs to relieve anger - these can all contribute to poor mental health

Further information and support

Where to get help for anger

you feel you need help dealing with your anger

They may be able to refer you to a local anger-management programme or counselling.

Anger management programmes

A typical anger management programme may involve 1-to-1 counselling and working in a small group.

A programme may be a 1-day or weekend course, or over a couple of months.

The structure of the programme depends on who provides it, but most programmes include cognitive behavioural therapy (CBT), as well as counselling.

There are also private courses and therapists who can help with anger issues. Make sure any therapist you see is registered with a professional organisation, such as the British Association for Counselling & Psychotherapy.

Where to get NHS help for stress, anxiety or depression

Referring yourself for therapy

If you need more support, you can get free talking therapies, such as cognitive behavioural therapy (CBT), on the NHS.

You can refer yourself directly to a talking therapies service without a referral from a GP.

you're struggling to cope with stress, anxiety or depression

you've had a low mood for more than 2 weeks

things you're trying yourself are not helping

you would prefer to get a referral from a GP

Ask for an urgent GP appointment or call 111 if:

you need help urgently, but it's not an emergency

111 can tell you the right place to get help if you need to see someone. Go to NHS 111 online or call 111

Call 999 or go to A&E now if:

you or someone you know needs immediate help

you have seriously harmed yourself - for example, by taking a drug overdose

A mental health emergency should be taken as seriously as a medical emergency.
Find your nearest A&E

Causes of anger

There are many different causes of anger and it's different for everyone.

Some common things that make people feel angry include:

being treated unfairly and feeling powerless to do anything about it

feeling threatened or attacked

other people not respecting your authority, feelings or property

being interrupted when you're trying to achieve a goal

How you react to anger can depend on lots of things, including:

the situation you're in at the moment - if you're dealing with lots of problems or stress, you may find it harder to control your anger

your family history - you may have learned unhelpful ways of dealing with anger from the adults around you when you were a child

events in your past - people who experience traumatic, frightening or stressful events sometimes develop post-traumatic stress disorder (PTSD) which can lead to angry outbursts

substances such as drugs and alcohol - which make some people act more aggressively than usual

Some of the things that make you angry may not bother other people at all.

You might find it hard to explain why you feel this way but talking to someone could help you find a solution.

Find out about the 5 steps to mental wellbeing.

Important

If uncontrolled anger leads to domestic violence and abuse (violence or threatening behaviour within a relationship), there are places that offer help and support.

You can contact organisations such as:

Find out more about getting help for domestic violence and abuse.

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Read practical tips and advice on what to do if you're struggling with anger

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Reach Out - The Wellbeing Service Norfolk and Waveney

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If you are feeling stressed, anxious, low or can’t sleep, Every Mind Matters can help with expert advice, practical tips and personalised actions to help you.

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Infectious disease outbreaks such as coronavirus (COVID-19) can be scary and can affect our mental health. While it's important to stay informed, it's also vital we look after our mental well-being.

After living in a pandemic for so long, you may be feeling exhausted, fed up, depressed or anxious. You may have experienced bereavement, furlough or unemployment as well as loneliness, disruption to normal life, and relationship stress. While some of us have been able to enjoy new family routines or more time outdoors, for many of us life feels difficult and uncertain.

Our resources offer helpful tips and advice that we hope will help you, your friends, and your family to look after your mental health.

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Infectious disease outbreaks such as coronavirus (COVID-19) can be scary and can affect our mental health. While it's important to stay informed, it's also vital we look after our mental wellbeing.

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Six ways to manage post-lockdown anxiety

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Are you feeling anxious or worried as lockdown restrictions begin to ease? Caroline Harper, Specialist Nurse Adviser for Mental Health at Bupa UK, shares ways to help you cope with post-lockdown anxiety.

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Feelings and emotions about the pandemic

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Feelings and emotions about the pandemic

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Published 17 March 2021

Not sure about how you feel about lockdown easing? Are you unsure what to do now you've had the vaccine? We share our tips on picking up activities again, in a way that's safe and at a pace that's right for you.

What's on this page

Go at your own pace

As lockdown restrictions begin to lift, many of us are looking forward to seeing family and friends and getting back to activities we've missed over the last year. But for many people also find that the idea of returning to old routines, or doing things that we haven't done for a while, can cause anxiety or stress.

While some people will want to take every opportunity to get out, others feel hesitant or reluctant about socialising. Just as it took time for you to adapt to a new way of living during lockdown, it may take some time to adapt to life changing again - and that's okay.

It can be helpful to remember that it's up to you what your transition from lockdown looks like. Sometimes small adjustments can be easier to adapt to than large, sudden changes. You can add activities and habits back into your routine at a pace that feels comfortable for you.

Keeping safe

Throughout the last year we've needed to create new habits to keep us safe. Although the vaccine is being rolled out ever more widely, and lockdown restrictions are easing, we'll still need to maintain some of these measures to stop the virus spreading. While having had the coronavirus vaccine is helpful and reassuring, you still need to follow current guidance on social distancing, washing your hands, and wearing a face covering. That way we can all help keep each other safe.

Returning to work

As more employers begin to open their workplaces, you may be thinking about making the change from working at home to going back out to work. You may be looking forward to this, but for some this may cause anxiety, especially if you have been working from home for many months.

Your employer should have made changes at your workplace to ensure it is 'Covid-secure'. You might find it helpful to find out from your employer before you return what those measures will be, so you know what to expect.

Can you arrange to go back to your workplace one or two days a week at first, to allow you to get used to it? If your concern is about getting public transport, perhaps you could travel outside of peak times? Or you may be able to cycle, walk or drive. Bear in mind that other people will also be going back to work gradually and in many cases working from home more, so public transport may not be as busy as it used to be.

The government guidance doesn't suggest that you wait until you get the vaccine to return to work. If you have had the vaccine, it's natural to feel some reassurance from that, but it's still important to follow all the guidance. Although many people who have had the vaccine are still waiting for a second dose, there is evidence that one dose provides a good level of protection, at least in the short term.

Seeing friends and family

Many friends and family members have stayed apart during lockdown. Seeing your loved ones face to face is a great way to boost your wellbeing, and is especially important if you've been shielding alone, but you might find it feels strange at first.

If it's been a while since you met other people, and you feel unsure about it, try having a trial run with one person to build up your confidence, if the rules in your area allow this. Discussing the steps you'll take beforehand might reassure you - for example, how far apart you'll sit, whether you'll wear a face covering, and if you'll avoid touching shared surfaces.

Try these simple steps to keep the infection risk as low as possible:

Meet outdoors rather than indoors - it's much less likely that the virus will be passed on outside

Meet in open spaces rather than crowded areas - try a walk in nature

Limit the number of people you meet - for example, you could try not to socialise more than once in a day

Wash your hands before and after meeting someone

Don't share items like cutlery or food if you're eating together

Follow all the social distancing advice for the part of the UK where you live

Need to ask a question?

If you have a heart or circulatory condition, or you care for someone who does, and would like to speak to a nurse about the Covid-19 coronavirus, you can call our Heart Helpline on 0300 330 3300, or email [email protected] .
More information
Going out to pubs and restaurants

Plans to reopen pubs and restaurants are under way. If you want to go out and enjoy yourself, these things may help to reduce your risk of catching the virus:

Go at a quieter time, for example a weekday rather than a weekend evening

Sit outside rather than inside, and if possible

Sit facing away from people you don't live with

Use hand sanitiser when you arrive, and also wash your hands before and after eating

Use contactless payment rather than cash.

However, if you don't feel ready yet to meet family or friends in a pub or restaurant, give yourself some time to get used to the idea of going out again to socialise. You could always try going out for a quiet meal with one close friend or family member, before getting used to going out with a bigger group when the rules allow it. In the meantime you can keep in touch over the phone or on video chats, or by meeting outside for a walk.

How to deal with social anxiety after lockdown

If you haven't been in social situations recently, it's normal to feel a bit of social anxiety. It's not surprising if socialising feels strange or more difficult when you haven't been doing it, so be kind to yourself and don't expect too much.

Try to ease back into social situations gradually and start small if you can. It can be helpful to think about what you do and don't want to do socially, and to set some goals for yourself. Try to remind yourself of the last time you have fun with friends, so you remember what you can look forward to. It probably isn't helpful to avoid social situations completely, but if you want to say no to some things that you don't think you'll enjoy, or don't feel ready for, that's okay.

Some things may be different in future - like whether people hug each other, or mask wearing. It may be useful to remember that there will be other people feeling as unsure as you are. Trying to focus on putting the other person at ease can be a good way of managing your own social anxiety, as well as being helpful to them.

Back at school

Now children have returned to school, you may have some questions or anxieties, especially if you or your child have a heart condition.

You may find you start to enjoy the benefits of children being back in a daily routine, occupied with schoolwork and seeing their friends.

If your child is showing anxieties about being back in a bustling environment, or if going back to school or college is causing them social anxiety, you could try talking to their teacher.

Parents and carers can get help and advice about children's mental health from Young Minds' free parent helpline on 0808 802 5544 (Monday to Friday, 9.30am to 4pm.)

If your child has a heart condition and you are worried about their health, the best thing to do is to talk to their specialist. It may be reassuring to know that very few children or teenagers have become seriously ill from Covid-19, including those with heart conditions.

Going shopping

If you feel ready to start going out to the shops again, these tips could help keep you safer:

Choose times of day when it won't be so busy, like early in the morning or later in the evening

Choose shops that are quieter, or have more space for shoppers to socially distance

Wipe down the handles of your trolley or basket (many supermarkets provide sanitising gel and wipes for you to use)

Do one big shop instead of lots of small ones

Use contactless payment instead of cash

Find out more about face masks, when you need to wear them, and who is exempt

Going to medical appointments

If you have a health condition, such as heart failure, you may have found that your check-ups have been cancelled over recent months. We know this can be worrying, especially if you have questions about your health or aren't sure when you'll next be able to speak to your healthcare team.

You may be asked to attend your appointment online or over the phone. It's a good idea to attend, even if you would prefer face-to-face contact. It'll give you the chance to ask any questions you may have and to help your doctor look after you as well as possible.

If you are invited for a face-to-face appointment, such as for a test, be reassured that hospitals and GP surgeries are very safe and are taking extra precautions to protect staff and patients. The benefit to you from having the test or appointment will outweigh any risk.

If you're worried about your symptoms, or your condition is getting worse, get in touch with your healthcare team. Don't worry that they are too busy - they would rather you got in touch so that you can benefit from their help, and you may be prioritised differently if your symptoms have changed. If you are experiencing emergency symptoms, including possible heart attack or stroke, ring 999.

Getting mental health support

Many Heart Matters readers have told us that coronavirus and lockdown have had a negative effect on their mental health and wellbeing.

If you are worried about your mental health, feeling low in mood, anxious or depressed, or unable to cope, it's important that you get the right support.

What to read next...

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Coming out of lockdown: tips for managing anxiety

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Published 17 March 2021 Not sure about how you feel about lockdown easing? Are you unsure what to do now you've had the vaccine? We share our tips on picking up activities again, in a way that's safe and at a pace that's right for you.

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Coronavirus and Mental Health | Covid-19 Support

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If the Covid-19 (coronavirus) pandemic is having a negative impact on your mental health, you are not alone. Find out what support is available in the UK.

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Due to COVID19, all our LGBT+ drop in groups have been suspended for the rest of 2020 but we are holding monthly Zoom sessions for each group.

Please see below for what's on. Please contact us for more information.

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Due to COVID19, all our LGBT+ drop in groups have been suspended for the rest of 2020 but we are holding monthly Zoom sessions for each group. Please see below for what's on. Please contact us for more information.

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Fight Flight Freeze – Anxiety Explained For Teens

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Shout Textline | Free 24/7 Mental Health Support

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If you are a young person struggling to cope, Shout can provide support. Whatever you are going through, text SHOUT to 85258 for help.

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Understanding anxiety and coping strategies

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Understanding anxiety and coping strategies

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What is anxiety?

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

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

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

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

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

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

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

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

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

When does anxiety become a problem?

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

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

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

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

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

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

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

What causes anxiety?

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

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

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

Some common things that can cause anxiety include:

Discrimination and anxiety

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

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

Show/hide caption

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

Real stories from young people about what caused their anxiety

Symptoms and signs of anxiety

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

stomach problems, such as pains, feeling sick or diarrhoea

heart beating really fast

fast, shallow breathing

feeling light-headed, dizzy or faint

grinding your teeth

shaking or trembling

sweating more than usual

nervous, on edge and unable to relax

overwhelmed

like something bad is going to happen

out of control

tired and grumpy

needing reassurance or worrying you've upset someone

self-conscious

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

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

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

Types of anxiety disorders

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

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

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

Symptoms of GAD can include:

feeling restless, irritable or on edge

being unable to control worries

having difficulty concentrating

getting tired easily

sleep problems

pain such as headaches, muscle aches and stomach aches

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

Our bloggers share their experiences of anxiety

Treating anxiety disorders

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

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

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

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

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

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

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

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

If anxiety is stopping you from going to the doctor

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

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

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

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

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

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

Ways to look after yourself if you have anxiety

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

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

Below are some coping technique ideas that you can try.

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

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

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

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

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

How to make a self-soothe box

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

What is a self-soothe box?

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

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

Our bloggers share their coping techniques for anxiety

How to support a friend with anxiety

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

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

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

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

Where to get help

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

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

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Anxiety and Anxiety Disorders | Signs and symptoms

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

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Budget Planner - Free online daily, monthly and yearly budget planning tool

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Use the free online Money Advice Service Budget Planner tools to work out how much money you have coming in and what you're spending it on.

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The best way to manage your finances is through budgeting and now is the time to start. Everything is now accessible through your smartphone, including the world of banking, meaning that you can budget effectively from your phone too. Many budgeting apps now can connect electronically to your bank accounts to collate them all in one place so it makes it easier to manage your spending and budgeting effectively, without having to flip through a number of different mobile banking apps. Below we take a look at some of the best budgeting apps that will help you get your finances in shape.

Best free budgeting apps

Emma - Great for finding wasteful subscriptions

Yolt - Great for tracking spending across multiple accounts

View all of your accounts in one place

Track your spending and set realistic spending targets using spending reports

See charts that highlight your spending history

Easily transfer money between different accounts

Set budget goals and track your bills

Money Dashboard - Great for helping you budget for future goals

Best paid for budgeting apps

Moneyhub - Great for data privacy

Budgeting through a bank

Budgeting apps are a great way to control your finances but now there is the opportunity to budget via digital-only banks. Below we have listed banks that have the same or similar features to many of the above apps alongside their own fully functional personal bank accounts.

Monzo - best for budgeting

Can be used with Apple/Samsung/Google pay

Set spending budgets

Clear and easy summary of spending

Instant notifications

Set up direct debits and standing orders

Pay people easily

Avoid unnecessary fees when spending abroad

Effortless savings feature that allows you to round up payments to the nearest pound, the pennies get added to a 'savings pot'

Withdraw cash abroad with no fees (monthly limit of £200)

Starling Bank - best for round-up saving

Voted Best British Bank and Best Current Account 2020

Allows multiple savings goals all in one place

Real-time updates to track daily spending quickly

Get notifications on payment-related activity

Gain spending insights on your spending activity

Rounds up your spending to the nearest pound and the money is automatically put into a savings pot.

Speed up your savings by electing to increase the amount that rounds up each purchase. You can choose x2, x5 or x10

Fee-free spending when travelling abroad including cash withdrawals

Revolut - best for travelling abroad

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The best budgeting apps in the UK: How to budget without trying

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The best way to manage your finances is through budgeting and now is the time to start. Everything is now accessible through your smartphone, including the world of banking, meaning that you can budget effectively from your phone too.

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Our ROSE project stands for Reaching Out on Sexual Exploitation, supporting young people throughout Norfolk, who have been affected by child sexual exploitation.

Since 2007, our dedicated team - consisting of CSE & Therapeutic Practitioners, & Outreach Worker - continues to provide a range of specialist services to young people who are affected by child sexual exploitation (CSE) in Norfolk.

CSE is often hard to spot as the person causing harm will often appear as a friend or boyfriend/girlfriend, especially to start with.

They may be an adult or another young person, and it can happen to any young person.

These relationships may start online or in person and often meet a need of the young person, this could be affection or being there for them emotionally.

However they begin to manipulate, persuade or encourage the young person into doing sexual stuff, this could be sending sexual images of themselves.

It may seem as though it is the young person's choice but wherever there is manipulation, threats of harm to the young person, their loved ones or the abuser themselves, or perhaps pressure or unequal power in the relationship, it is sexual exploitation.

Young people may have become isolated and withdrawn from family, friends, school and other support.

People who harm young people in this way will sometimes provide them with affection, drugs, alcohol to maintain control over them.

Young people are often blamed for making 'risky choices' or not removing themselves from the abusive situation however it is never the fault of the young person, rather the abuser.
The Rose Project's newly-revised & updated CSE booklet - "Exploitation - is it happening to me?" - can be purchased from us, priced at £1 per copy. Please contact the office - vivienne@magdalenegroup.org or 01603 610256 - to order.

Exploitation... Is it happening to me?

DOWNLOAD

What we Offer

Intensive 1:1 support to young people who have been harmed by child sexual exploitation

Preventative, early intervention services including drop ins and group work around raising awareness about issues that affect and harm young people. This can include grooming online and offline, sexting, sexual exploitation, healthy/unhealthy relationships, sexual health, consent and more.

"This has really helped me to understand what's good and bad in a relationship and that I am equal to my partner. It has also given me a chance and space to talk openly without feeling judged."

Where

In the last 12 months:

73 children/young people accessed 1:1 intensive CSE support with 230 1:1 sessions

463 accessed the Missing Service with 120 Return Home Interviews and 12 targeted support sessions.

58 YP accessed 35 outreach and drop in sessions around a range of topics from sexual health, healthy relationships, online safety.

Raising Awareness

The Rose Project is passionate about informing people about recognising Child Sexual Exploitation (CSE) to ensure that young people are protected and harm is spotted and reported. Young people should never be blamed for the abuse and harm they suffer. It is never their fault. We want to raise awareness and challenge victim-blaming language and attitudes in society.

Follow us on Twitter and Facebook here...

RT @THTorguk: It's #WorldAIDSDay. A time to remember every one of the 33million people lost too soon since the start of the#HIV epidemic....

1 December 2020

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Our ROSE project stands for Reaching Out on Sexual Exploitation, supporting young people throughout Norfolk, who have been affected by child sexual exploitation. Since 2007, our dedicated team - consisting of CSE & Therapeutic Practitioners, & Outreach Worker - continues to provide a range of specialist services to young people who are affected by child sexual exploitation (CSE) in Norfolk.

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Access our support

Sue Lambert Trust is a Norfolk charity providing a kind, safe, non-judgmental, and supportive range of services for people who have experienced sexual abuse, sexual assault or sexual violence.

Anyone can self-refer to us and start the process of healing, rebuilding, and recovering.

Making the decision to find out more information about the support we provide is significant and courageous step to take.

At Sue Lambert Trust we have been supporting people for more than 40 years. Our team listen, care, and give people space and the professional support they need to begin healing.

If you feel ready, please click here for more information about our support services.

Contact us

Ready to talk? We're ready to listen.

Whether your experience of sexual abuse or sexual violence happened recently, or many years ago, please know that we are here to listen, without judgement. And by finding out more about Sue Lambert Trust, you are taking an important step to start healing and re-building after trauma.

What happens after making initial contact?

You will first speak with a member of our support team who will arrange an initial assessment (with a member of our clinical team), if one is available, otherwise you may be asked to call back again in the future and other support options may also be provided.

Once your initial assessment has taken place, we will help you to access the right support for you.

It's our aim to be there for everyone who contacts us, as soon as we possibly can, but unfortunately our services are constantly in demand. Please understand, at times, we must ask people to wait patiently, sometimes weeks, sometimes a few months, until an assessment appointment or counselling sessions become available.

Everyone's situation and experience is unique to them. And when going through an assessment, we take the time to talk through your needs and how you would like to access the support that we are able to offer.

Together, we may decide that a referral to our Groundwork Support Team or our Emotional Skills Programme is the best next step.

If therapeutic counselling is the best way forward, we help people prepare for what to expect and how to cope with what may happen.

Our aim is to find the best course of therapeutic support for each client , so that they can start living the life they want.

Throughout, all conversations remain confidential.

When will my support start?

We always take a person-centred approach, which means treating every person as an individual, and offering lots of choices and options.

Our therapy services include one-to-one counselling sessions, group sessions and guided self-help. We talk through all the possibilities to ensure anyone who makes contact can access a service they feel comfortable with and best suited to their needs.

Following an initial assessment, our aim is for everyone to access support as soon as possible. There are many people who need our support and our services are constantly in demand so, it may take a while for you to access our support. But please be assured, we will talk to you and see you as soon as we possibly can.

And before your therapy begins, our team will stay in touch.

Support sessions can be held in person, either at the Sue Lambert Trust centres in Norwich and Great Yarmouth, or over the telephone or video call.

And when does support end?

The number of therapy sessions can vary, depending on personal need and preferences.

The counselling we initially offer is limited to one year. At the end of which, we go through a review to understand if any further support is required.

Once counselling comes to an end, Sue Lambert Trust continues to offer lots of support groups which you can attend. Many of our groups are led and organised by people who have accessed our support.

We host regular support groups, and creative sessions such as music, writing, art and other creative and therapeutic group activities.

With all sessions held in either Norwich, Great Yarmouth or online, these groups provide a space for people to keep talking, in a safe, supportive environment.

"In the beginning, I felt lost and broken, now I feel stronger and more able to cope.

Thank you Sue Lambert Trust, you gave me a lifeline."

Read more

"When words were difficult and hard to express I was given the option of using my creativity - drawing and writing [which] helped me to unlock the silence to be able to move forward and explore ways to re-wire my mind."

Read more

"My counsellor made me feel I had someone by my side, someone who would listen and believe me. They helped me to understand that it wasn't my fault and that I wasn't responsible for what happened. "

Read more

"I'm forever thankful for Sue Lambert Trust's support, an organisation that is full of love and care. That chapter, where I met my counsellor and started to heal, has become such an important part of my life, and my story."

Read more

All our support services are delivered for free.

To continue this work, we rely heavily on donations and the generous support of people like you fundraising on our behalf.

Giving a regular donation enables us to continue and develop our counselling services, therapy, and support groups, and allow us to reach hundreds of people every week.

There are so many more people in Norfolk who need our support. Our services are constantly in demand, and we can't always help as quickly as we'd like. That's why fundraising is crucial. With your support, we can be there for more people, sooner.

Together, and with your kind support, there are so many more lives we could change.

Donate today

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Sue Lambert Trust - Support for survivors of sexual violence and sexual abuse

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Sue Lambert Trust provides kind, safe, supportive help in Norfolk to those who have ever experienced sexual violence or sexual abuse.

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Sexuality has to do with the way you identify, how you experience sexual and romantic attraction (if you do), and your interest in and preferences around sexual and romantic relationships and behavior.

Who your sexual or romantic partner is at a given moment in time doesn't necessarily define this part of who you are. Sexuality can be fluid - changing in different situations for some, and over the years for others.

Observing patterns in sexual and romantic attraction, behavior, and preferences over time is one way to better understand your sexual identity or romantic orientation.

Familiarizing yourself with language that describes different types of sexual and romantic feelings and orientations will help you, your partners, and your friends navigate and understand the many ways people experience and identify their sexuality.

Allosexual

A word and category describing those who experience sexual attraction. Use of this term helps to normalize the experience of being asexual and provides a more specific label to describe those who aren't part of the asexual community.

Allosexism

This refers to norms, stereotypes, and practices in society that operate under the assumption that all human beings experience, or should experience, sexual attraction.

Allosexism grants privilege to those who experience attraction and leads to prejudice against and erasure of asexual people.

Androsexual

A term used to communicate sexual or romantic attraction to men, males, or masculinity. This term intentionally includes attraction to those who identify as men, male, or masculine, regardless of biology, anatomy, or sex assigned at birth.

Asexual

Asexual identity or orientation includes individuals who don't experience sexual attraction to others of any gender.

Also referred to as "aces," some people who are asexual do experience romantic attraction to people of one or multiple genders.

Aromantic

A romantic orientation the describes people who experience little or no romantic attraction, regardless of sex or gender.

Autosexual

A person who's sexually attracted to themselves. Someone's desire to engage in sexual behavior such as masturbation doesn't determine whether they're autosexual.

Autoromatic

A romantic orientation that describes a person who's romantically attracted to themselves. Those who identify as autoromatic often report experiencing the relationship they have with themselves as romantic.

Bicurious

This refers to people who are questioning or exploring bisexuality, which typically includes curiosity about one's romantic or sexual attraction to people of the same or different genders.

Bisexual

A sexual orientation that describes those who experience sexual, romantic, or emotional attractions to people of more than one gender.

Also referred to as "bi," bisexual typically includes individuals who are attracted to a variety of people, with genders that are similar to and different than their own.

Biromantic

Those who experience romantic attraction, but not sexual attraction, to individuals of more than one gender.

Closeted

Closeted, also referred to as "in the closet," describes people in the LGBTQIA+ community who don't publicly or openly share their sexual identity, sexual attraction, sexual behavior, gender expression, or gender identity.

Closeted is often understood as the opposite of "out," and refers to the metaphorical hidden or private place a LBGTQIA+ person comes from in the process of making decisions about disclosing gender and sexuality.

Some individuals may be out in certain communities but closeted in others, due to fear of discrimination, mistreatment, rejection, or violence.

Coming out

A phrase that refers to the process of being open about one's sexuality and gender. For many LGBTQIA+ people, "coming out" isn't a one-time event, but a process and series of moments and conversations.

Also described as coming out of the closet, this process can include:

sharing about a same-gender or similar gender sexual or romantic attraction or experience

identifying as LGBTQIA+

disclosing one's specific gender identity, gender expression, or sexual or romantic orientation

Some LGBTQIA+ people decide to keep their sexuality, gender, or intersex status private, while others decide to share these things with loved ones, acquaintances, or the public.

The process of coming out or the state of being out is a source of self-acceptance and pride for many (but not all) LGBTQIA+ individuals.

However, it's important to remember that each person's coming out experience is different, and the act of coming out can be hard and emotional.

The decision to come out is deeply personal. Each person should make decisions about disclosing sexuality and gender in their own time and manner.

Cupiosexual

Cupiosexual describes asexual people who don't experience sexual attraction but still have the desire to engage in sexual behavior or a sexual relationship.

Demisexual

On the asexual spectrum, this sexual orientation describes individuals who experience sexual attraction only under specific circumstances, such as after building a romantic or emotional relationship with a person.

Demiromantic

This romantic orientation describes individuals who experience romantic attraction only under specific circumstances, such as after building an emotional relationship with a person.

Fluid

This terms refers to the fact that sexuality, sexual attraction, and sexual behavior can change over time and be dependent on the situation.

It's used to describe those who experience shifts in their sexuality, sexual attraction, or sexual behavior in different situations or throughout the course of their lifetime. You may hear someone describe their sexuality as "fluid."

Gay

A term that describes individuals who experience sexual, romantic, or emotional attraction to people of the same or a similar gender.

Some gay-identified women prefer the term lesbian, while others prefer queer or gay. It's also best to ask which word or term someone uses to describe themselves.

The fields of medicine and psychology previously referred to this sexual orientation as homosexual. Homosexual is now viewed as an outdated and offensive term and shouldn't be used to refer to LGBTQIA+ individuals.

Graysexual

Graysexual is a term used to acknowledge the gray area on the sexuality spectrum for people who don't explicitly and exclusively identify as asexual or aromantic.

Many people who identify as graysexual do experience some sexual attraction or desire, but perhaps not at the same level or frequency as those who identify their sexuality as being completely outside of the asexual spectrum.

Grayromantic

A romantic orientation that describes individuals whose romantic attraction exists in the gray area between romantic and aromantic.

Many people who identify as grayromantic do experience some romantic attraction, but perhaps not at the same level or frequency as those who identify their sexuality or romantic orientation as something other than asexual.

Gynesexual

A term used to communicate sexual or romantic attraction to women, females, or femininity.

This term intentionally includes attraction to those who identify as women, female, or feminine, regardless of biology, anatomy, or the sex assigned at birth.

Heterosexual

A term that describes people who experience sexual, romantic, or emotional attraction to people of the "opposite" gender (e.g. male vs. female, man vs. woman) or a different gender.

Both cisgender and transgender identified people can be heterosexual. This sexual orientation category is commonly described as straight.

Homosexual

An outdated term rooted in the fields of medicine and psychology that refers to individuals who experience sexual, romantic, or emotional attraction to people of the same or a similar gender.

Lesbian

A woman or female-identified person who experiences sexual, romantic, or emotional attraction to people of the same or a similar gender.

Some women who are lesbians may also refer to themselves as gay or queer, while others prefer the label lesbian.

LGBTQIA+

The acronym that often describes individuals who don't identify as exclusively heterosexual or exclusively cisgender.

The letters in the LGBTQIA+ acronym stand for lesbian, gay, bisexual, transgender, queer or questioning, intersex, and asexual.

The + symbol in LGBTQIA+ refers to the fact that there are many sexual orientations and gender identities that are part of the broader LGBTQIA community, but aren't included as part of the acronym.

Libidoist asexual

A term used to describe an asexual person who experiences sexual feelings that are satisfied through self-stimulation or masturbation.

This label acknowledges that, for some people, acting on libido or sexual feelings doesn't necessarily involve sexual behavior with others.

Monosexual

A broad sexual orientation category that includes people who experience romantic or sexual attraction to people of one sex or gender. Monosexuality typically includes those who are exclusively heterosexual, gay, or lesbian.

Non-libidoist asexual

Referring to an identity on the asexuality spectrum, a non-libidoist asexual is someone who doesn't experience any sexual feelings or have an active sex drive.

Omnisexual

Omnisexual is similar to pansexual and can be used to describe individuals whose sexuality isn't limited to people of a particular gender, sex, or sexual orientation.

Pansexual

A term that describes individuals who can experience sexual, romantic, or emotional attraction to any person, regardless of that person's gender, sex, or sexuality.

Panromantic

A term that describes individuals who can experience romantic, or emotional (but not sexual) attraction to any person, regardless of that person's gender, sex, or sexuality.

Polysexual

A term that describes individuals with a sexual orientation that involves sexual or romantic attraction to people with varying genders. Polysexual orientations include bisexuality, pansexuality, omnisexuality, and queer, among many others.

Pomosexual

A term (not necessarily an identity) used to refer to those who reject sexuality labels or don't identify with any of them.

Passing

Passing refers to society's perceptions and assumptions of someone's sexuality or gender.

Specifically, this term is most commonly used to discuss the frequency and extent to which an LGBTQIA+ person is perceived as or assumed to be straight or cisgender.

It's important to note that some LGBTQIA+ people have the desire to pass while others do not. In fact, the act of being perceived as straight or cisgender can be a source of discomfort and discrimination for some in the LGBTQIA+ community.

Queer

An umbrella term that describes individuals who aren't exclusively heterosexual. The term queer (the Q in LBGTQIA+), acknowledges that sexuality is a spectrum as opposed to a collection of independent and mutually exclusive categories.

Use of the word queer opens up options beyond lesbian, gay, and bisexual to individuals who don't fit neatly into these categories or prefer a category that isn't dependent on sex and gender.

While this term once had negative and derogatory connotations, queer has resurfaced as a common and socially acceptable way for LGBTQIA+ individuals to refer to themselves and their community.

Despite its growing use, some people still have negative associations with the word queer and don't like to be referred to in this way. Queer, like all terms describing sexuality, should be used sensitively and respectfully.

Questioning

The process of being curious about or exploring some aspect of sexuality or gender. Questioning can also be used as an adjective to describe someone who's currently exploring their sexuality or gender.

Romantic attraction

The experience of having an emotional response that results in the desire for a romantic, but not necessarily sexual, relationship or interaction with another person or oneself.

Some people experience romantic attraction but don't experience sexual attraction.

Romantic orientation

Romantic orientation is an aspect of self and identity that involves:

how you identify

the way you experience romantic desire (if you do)

the gender(s) or sex(es) of the people who someone engages in romantic relationships with (if any)

the gender(s) or sex(es) of the people someone is romantically attracted to (if any)

Sapiosexual

A word used to describe those who experience attraction based on intelligence, rather than sex or gender.

Sexual attraction

Sexual attraction refers to experiencing sexual desire or arousal in relation to another person or group of people.

Sex-averse

Sex-averse describes those who are asexual and are averse to or extremely disinterested in sex or sexual behavior.

Sex-favorable

On the spectrum of asexuality, sex-favorable is viewed as the "opposite" of sex-repulsed and describes those who are asexual, and in certain situations can have favorable or positive feelings toward sex.

Sex-indifferent

Sex-indifferent describes those who are asexual and feel indifferent or neutral about sex or sexual behavior.

Sexual orientation or sexuality

Sexual orientation or sexuality is an aspect of self that involves:

how you identify

the way you experience sexual or romantic desire (if you do)

the gender(s) or sex(es) of the people who someone engages in sexual or romantic activity with (if any)

the gender(s) or sex(es) of the people someone is attracted to (if any)

Sexuality can change over the course of someone's life and in different situations. It's understood to be a spectrum instead of a series of mutually exclusive categories.

Sex-repulsed

Similar to sex-averse, sex-repulsed is on the spectrum of asexuality and describes those who are asexual and are repulsed by or extremely disinterested in sex or sexual behavior.

Skoliosexual

A sexual orientation that describes those who are sexually attracted to people with non-cisgender gender identities, such as people who are nonbinary, genderqueer, or trans.

Spectrasexual

A term that describes people who are sexually or romantically attracted to multiple or varied sexes, genders, and gender identities - but not necessarily all or any.

Straight

Also known as heterosexual, straight describes people who experience sexual, romantic, or emotional attraction to individuals of the "opposite" gender (e.g. male vs. female, man vs. woman) or a different gender.

People who identify as cisgender and transgender can be straight.

It's okay to feel unsure or overwhelmed by all of the labels we now have to describe sexual and romantic orientation, attraction, and behavior.

Expanding the language you use to describe your sexuality can provide important guidance, validation, and access to community while on your journey of sexual self-discovery and satisfaction.
Mere Abrams is a researcher, writer, educator, consultant, and licensed clinical social worker who reaches a worldwide audience through public speaking, publications, social media (), and gender therapy and support services practice onlinegendercare.com. Mere uses their personal experience and diverse professional background to support individuals exploring gender and help institutions, organizations, and businesses to increase gender literacy and identify opportunities to demonstrate gender inclusion in products, services, programs, projects, and content.

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46 Terms That Describe Sexual Attraction, Behavior & Orientation

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Sexuality has to do with the way you identify, how you experience sexual and romantic attraction (if you do), and your interest in and preferences around sexual and romantic relationships and behavior. Who your sexual or romantic partner is at a given moment in time doesn't necessarily define this part of who you are.

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tabú - Sex, Relationships, Mental Health

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Best quality advice for sex and relationships. Trusted by sex educators, therapists, and gynecologists. This is the sex education you never knew you needed.

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A specially written drama in three parts tells the story of a professional relationship between a man and woman at work, which involves an accusation of sexual harassment and an employment tribunal hearing.
Each film is accompanied by a separate discussion piece hosted by journalist and presenter Ben Zand, and brings together 20 people aged 18 to 30 to examine how they understand the rules of behaviour in the workplace.

Over the course of two days, the group watch the drama and are given the opportunity to vote on the behaviour displayed, judging whether they believe it is offensive or unwanted.

Following the final film and discussion the group take a vote on whether they believe it constitutes sexual harassment.

The discussion group also hear directly from people whose lives have been affected by sexual harassment, a man who was the subject of a false accusation of harassment, a woman who was harassed at work and a barrister who lays down the law and answers the question posed by the drama - is this sexual harassment?

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A specially written drama in three parts tells the story of a professional relationship between a man and woman at work, which involves an accusation of sexual harassment and an employment tribunal hearing.

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This film is suitable for 14-16 year olds however always make yourself familiar with the content and consider carefully whether it will be appropriate and of use for your specific cohort. (every class is different, even if they are in the same year group). Check your school policies to make sure you follow school guidelines and talk to a member of the SLT (Senior Leadership Team) if in doubt about anything. Check to see if any of your class have any child protection issues or are vulnerable children. Once you are confident it is the right resource for your pupils, watch it through alone and consider how it would work best for you all. This short film might also be useful for teachers to use in CPD sessions (Continuing Professional Development). During the lesson/watching the film Set up a working agreement with the class and create a list of ground rules for the session so everyone feels safe and able to talk and join in discussions without being judged. Remember to include a reminder to always talk to a trusted adult if anything in the film makes your students feel uncomfortable - perhaps create a list of 'go-to' people in the school with them. You could start the lesson by discussing the title 'Teaching RSE Positively' and using this as a starter. (NB: Discussion can be in pairs, small groups or as a whole class - choose what works best for your pupils). The film shows Mimi with some British teenagers in the Netherlands (one of the world leaders in sex education), where they visit a secondary school and take part in a sex education lesson on safe sex. It starts with Mimi considering her sex ed when she was younger and this might be a good place to start with your pupils. She begins by saying "In secondary school I completely did not learn about sex education at all. It was sprinkled here and there; wear a condom and you might have a period at some point in your life...the way that your teachers explained it then, you were more lost, you were more confused." This could be a good place to start your discussion:

What do your pupils feel about their experience of relationships and sex education in school?

Do any of them feel like Mimi? How and why?

Maybe you could ask your pupils to imagine having to teach relationships and sex education to classes. How would they feel? Ms Blokdijk describes how she really likes teaching sex education because, "you can talk with the kids about a different subject." But she admits it was "a little awkward" when she was training as she was "afraid to say things in the wrong way." But after a while it got easier. In the lesson, Ms Blokdijk addresses the issues of STIs and shows them how to put a condom on. What do you and your pupils think of this? Joe speaks after the lesson and says how he felt calm there and found the teacher very approachable and positive which he thought was a really good thing for sex education.

What do your pupils think made her approachable?

What skills/attributes would their idea of a 'perfect' sex ed teacher have, to make them feel comfortable in an RSE lesson?

Garthia had a different experience in the lesson - she thought the lesson "was so weird" as she had never seen a lesson like that before. Did any of your pupils feel like this? Joe makes a comment about teachers being nervous.

Do any of your pupils have any experience of being taught by a nervous teacher in relationships and sex lessons?

How did it make them feel?

Ms Blokdijk says at the end, "There is not a perfect way to do this. But just giving them the information and answering the questions that they have, that would be brilliant if that could happen in the UK as well." Jo and Garthia think that Ms Blokdijk is a really good example for teachers as she felt safe, non-judgmental and accepting (not critical). Joe finishes by saying, "This is sex and it's interesting and it's weird but it's also very important and it's a really valuable thing that we have to learn about."
If they had a message to help teachers overcome their fears and worries teaching relationships and sex education, what would it be? Perhaps you could ask each pupil to write this down and then pass these on to other colleagues, if appropriate, to support them in building their confidence in teaching these subjects.
At the end of your session allow time for any questions or further discussion, pull everything together and make sure you allow for some quiet reflection at the end. Always check in with the group and remind them to talk to someone if anything they have seen or discussed has made them feel uncomfortable and always signpost where they can get further support or information both within and outside of school. ChildLine will talk to people right up to the age of 19 for support and is free to use.

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RSE KS4: Teaching Relationships and Sex Education Positively

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This film is suitable for 14-16 year olds however always make yourself familiar with the content and consider carefully whether it will be appropriate and of use for your specific cohort. (every class is different, even if they are in the same year group).

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This short film is suitable for 14-16 year olds however always make yourself familiar with the content and consider carefully whether it will be appropriate and of use for your specific cohort. (every class is different, even if they are in the same year group). Check your school policies to make sure you follow school guidelines and talk to a member of the SLT (Senior Leadership Team) if in doubt about anything. Check to see if any of your class have any child protection issues or are vulnerable children. Once you are confident it is the right resource for your pupils, watch it through alone and consider how it would work best for you all. This short film might also be useful for teachers to use in CPD sessions (Continuing Professional Development). During the lesson/watching the film Set up a working agreement with the class and create a list of ground rules for the session so everyone feels safe and able to talk and join in discussions without being judged. Remember to include a reminder to always talk to a trusted adult if anything in the film makes your students feel uncomfortable - perhaps create a list of 'go-to' people in the school with them. Also, due to the sensitivity of this subject, add a rule that no personal information, experiences or names are shared. You could start the lesson by discussing the title 'Teaching Sexting Awareness' and using this as a starter. (NB: Discussion can be in pairs, small groups or as a whole class - choose what works best for your pupils). The film shows Mimi with some British teenagers in the Netherlands (one of the world leaders in sex education), where they meet a writer, Manju and an actress, Dzifa who have inspired lots of students with a popular web series tackling the issue of sexting. In this series a girl has a boyfriend and they get closer and more comfortable with each other and the guy asks to 'see more of her' so she decides to send a nude picture of herself to him and the picture leaks to the whole school.

What do your pupils think of this?

Have they ever heard of other stories where this has happened? Remind them of the working agreement at this point and request that, so everyone feels comfortable and safe, no personal experiences or names are used.

Garthia picks up on this. She thinks that a lot more people send nudes than we know. She thinks both sexes are as bad as each other - do your pupils agree? Why do they think this? She says, "Boys are good at manipulating us girls. Like they'll say 'ah, your body is nice, you're pretty, I can show you what I've got as well'. That's how they manipulate you, that's how they turn you mad! Girls are more sneaky when they do it. They'll be like, 'I bet you have a small thing anyway, init!' And then when the boy sends it she shows her friend and then the friend shows their friend and then it's just everywhere." Dzifa reminds them that when you press send you are sending it out to the whole world. (Take time to clarify what she means by this if you class are unsure). Joe picks this up when he says, "I think that a lot of people don't realise the consequences that can come out of sending nudes. People do it purely because they think they can get away with it and it won't happen to them but it doesn't work like that and if it gets to the wrong hands, it's gonna be really bad for you." The conversation moves on to message groups and whether people use these to spread pictures and the consequences of that. Joe points out that this is completely illegal. At this point you could take some time to look at the laws around sending sexual images and sending on other's sexual images - be sure to really research this and make sure that you are looking at current laws as they can change - a good place to start would be your Government's website.

Do your pupils think they need more lessons on this in your school?

If so, what do they feel they need to learn? You could note down their thoughts (maybe do some voting), and give this to SLT to plan into the curriculum.

There's some discussion on trusting next.

Do your pupils feel this is a factor?

Can we ever fully trust someone with intimate images?

What if we break up or someone accidentally gets hold of the phone? Is it worth it?

Open up some discussion with your pupils on this and let them freely share their views. (You might want to remind them of the working agreement here). Joe reflects - he says you might think you are sending it to someone you trust but it's risky. He thinks when you're young the best thing to do is not to send nudes or do sexting but he does think when you are an adult this might be different. Garthia finishes by saying, "The moral of the story is don't send them...but you could send them at your own risks." At the end of your session allow time for any questions or further discussion, pull everything together and make sure you allow for some quiet reflection at the end. Always check in with the group and remind them to talk to someone if anything they have seen or discussed has made them feel uncomfortable and always signpost where they can get further support or information both within and outside of school. ChildLine will talk to people right up to the age of 19 for support and is free to use.

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This short film is suitable for 14-16 year olds however always make yourself familiar with the content and consider carefully whether it will be appropriate and of use for your specific cohort. (every class is different, even if they are in the same year group).

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What is the government’s PREVENT strategy? - Qube Learning

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Coercion, Consent and Sexual Violence | Dr. Felicia Kimbrough | TEDxSIUC

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Uploaded by Hampshire Constabulary on 2015-08-17.

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Spotting the signs of radicalisation

Radicalisation can be really difficult to spot. Signs that may indicate a child is being radicalised include:

isolating themselves from family and friends

talking as if from a scripted speech

unwillingness or inability to discuss their views

a sudden disrespectful attitude towards others

increased levels of anger

increased secretiveness, especially around internet use.

Children who are at risk of radicalisation may have low self-esteem, or be victims of bullying or discrimination. Extremists might target them and tell them they can be part of something special, later brainwashing them into cutting themselves off from their friends and family.

However, these signs don't necessarily mean a child is being radicalised - it may be normal teenage behaviour or a sign that something else is wrong.

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THE PROUD TRUST ADICE FOR LGBT+ YOUNG PEOPLE 

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THE PROUD TRUST ADICE FOR LGBT+ YOUNG PEOPLE 

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The Proud Trust is an LGBT+ organisation that supports LGBT+ young people through youth groups, peer support, mentoring programs and the Proud Connections chat service.

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For example, search for information on sexual health, HIV, how we work or one of our services.

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Different types of wellbeing support are available to people living in Norfolk and Waveney, and Suffolk. Please choose the region you live in to help us find the best support available to you.

Please click the play button below to see our Introduction to the Wellbeing Service video

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We improve the lives of people severely affected by mental illness through our network of local groups and services, expert information and successful campaigning. Our goal is to make sure everyone severely affected by mental illness has a good quality of life.

Get advice and information

About mental illness

1 in 4 people will experience a mental illness in their lifetime. People can, and often do, recover with the right treatment and support. Our advice and information pages can help you learn more about conditions, symptoms and diagnoses, so you or a loved one can get the help you need.

Living with mental illness

Living with a mental illness should not be a barrier to a good quality of life. Our advice and information pages contain all you need to know about getting the proper treatment and support for you or a loved one and what you can do if you feel the help you are getting is not right.

Rights and restrictions

If you experience mental illness or care for someone who does, it is essential to know your rights. Our information pages has advice on mental health laws, rights and restrictions, social care, welfare, and resources about the police, courts & prison service.

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No matter how bad things are, we can help.

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1 in 4 people will be affected by a mental health problem in their lifetime - we are here to support them when they do.

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Our Impact Life is a journey, full of twists and turns that can sometimes be difficult to navigate. The Benjamin Foundation is here for those who need some help along the way.Supporting children, young people and families throughout Norfolk and Suffolk, the services we provide include childcare, mental health, youth, family and housing support services in...

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Struggling with an eating disorder? Caring for someone who is? Beat is here to support you.

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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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The 'Play Up Project', which initially partnered with The Youth West Partnership in Summer 2019, was successfully bringing together 33 young musicians before the onset of the Covid-19 pandemic. Also supported by Norfolk Music Hub, the project provided an important social space for the young musicians involved, who were invited to improve on their musical skills...
Continue Reading YMCA Norfolk and The Youth West Partnership inspire creativity and provide support for young musicians in Norfolk after partnering with the Play Up Remote Recording Project

On Thursday 13th August a commemorative time capsule was installed by the the Chief Executive Officer Tim Sweeting, in a small false wall at the new Community Hub under development on Aylsham Road in Norwich.
Continue Reading Time Capsule installed at new YMCA Norfolk Community Hub

YMCA Norfolk Community Housing resident Oscar, knowing first hand how tight money can be for young people during the coronavirus outbreak, wanted to do something to make face masks accessible to others who may find it a struggle to buy one. Oscar decided to undertake the task of making a number of masks himself, which...
Continue Reading Oscar's face mask project provides much needed face coverings and essential information to fellow YMCA Norfolk residents

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The 'Play Up Project', which initially partnered with The Youth West Partnership in Summer 2019, was successfully bringing together 33 young musicians before the onset of the Covid-19 pandemic. Also supported by Norfolk Music Hub, the project provided an important social space for the young musicians involved, who were invited to improve on their musical skills...

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In an emergency you should always call 999.

Our services are confidential. We will only share information about you without your consent if we're concerned about your, or someone else's safety, or if we're required to by law. Read our privacy policy.

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Victim Support is the independent charity dedicated to supporting victims of crime and traumatic incidents in England and Wales.

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Norfolk Children's Advice and Duty Service (CADS) is made up of a team of Consultant Social Workers who have had specialist training and use a coaching style to empower partners to be more confident in working with families and meeting needs. The Consultant Social Workers will provide advice, support and signposting, identifying the correct services and support for the child or young person

If you are a professional, i.e. working with a child or young person in a formal or voluntary setting and not a family member or member of the public, you can contact the Children's Advice and Duty Service on their direct line: 0344 800 8021.

If you are a member of the public you can do this through Norfolk County Council's Customer Services on 0344 800 8020.

For any call raising concerns about a child, the Children's Advice and Duty Service will ask for:

all of the details known to you/your agency about the child;

their family composition including siblings, and where possible extended family members and anyone important in the child's life;

the nature of the concern and how immediate it is;

Any and what kind of work/support you have provided to the child or family to date.

They will also need to know where the child is now and whether you have informed parents/carers of your concern.

For further information (including information pages), visit our website: https://www.norfolklscb.org/childrens-advice-duty-service-cads/

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Children's Advice and Duty Service (CADS) Norfolk County Council

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Norfolk Children's Advice and Duty Service (CADS) is made up of a team of Consultant Social Workers who have had specialist training and use a coaching style to empower partners to be more confident in working with families and meeting needs.

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Apprenticeships, Traineeships & Training for Work

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Confidence, courses, careers | The Prince's Trust

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The Prince's Trust helps people aged 11 to 30 to build confidence, get a job or launch a business. Start something today.

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Boost your confidence. Nurture new skills. Grow your resilience. Be a force for good. Make a whole new set of friends. When you join an NCS experience, you'll do all that and more.

You can do NCS experiences online, in your local community, and away from home. Don't miss out, check them out!

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NCS | Grow Your Strengths | National Citizen Service

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Get ready to boost your confidence, grow your resilience, meet new friends, be a force for good, and learn new skills for the world of work. It all starts with NCS.

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Interpersonal and Self Management Skills Workbook 

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Alcoholism and Drug Abuse in Teenagers | Megan Hanley | TEDxBarringtonHighSchool

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If you are worried about your child's use of drugs or alcohol, help is available. Read our information and advice to find out more.

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Guide Menu for Drugs and alcohol

The use of both legal and illegal drugs among teenagers and young adults is widespread. Teenagers are likely to experiment, test boundaries and take risks. Smoking, drinking and trying drugs are some of the most common ways in which many young people do this.

However, substance misuse is also one of the most common risks to a young person's health and development. All drugs have the potential to cause harm, some can be addictive, and using drugs in combination can increase the risks. Legal drugs such as alcohol and tobacco can be very addictive. Illegal drugs include cannabis, cocaine, ecstasy and heroin.

There are things you can do as a parent to help your child develop a healthy and informed relationship with alcohol and drugs. But if you think your child may be using alcohol or drugs to help them cope with difficult feelings or mental health issues, speak to your GP for professional advice.

Things you can do to help your child

Download our full Parents Helpline guide to drugs and alcohol

For more information and advice, you can download our full Parents Helpline guide to drugs and alcohol. The guide includes:

information about drugs and alcohol

information about addiction to drugs and alcohol, and signs that a young person may be struggling with addiction

advice on how you can support your child if they are struggling with drugs and alcohol

a list of helplines and services you can use

You might also find helpful...

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Drugs & Alcohol | Mental Health | Guide For Parents

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If you are worried about your child's use of drugs or alcohol, help is available. Read our information and advice to find out more. Get advice and updates directly to your inbox Join our fight for children and young people's mental health.

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If you have a problem with drugs, there's a wide range of services that can help.

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Aerobics: aerobic exercises quicken your heart rate and breathing, and are good for your heart

Rowing, basketball, lacrosse, hockey, soccer, swimming, running, dancing, tennis, biking

Strength training: strengthening your muscles allow you to be able to increase your endurance. Also, muscle burns fat better, so the more muscle you have, the more calories you can burn.

Pull-ups, push-ups, rowing, running, squats, crunches, biking, any type of weight lifting

Flexibility: A flexible person has a lower chance of getting sprains and strained muscles

Dance, ballet, martial arts, yoga, Pilates, gymnastics

How do I know what exercise is best for me?

Pick something that you find interesting - if you hate running, don't run

Do you like to work out alone? Or with a group of people?

Ask a coach or gym teacher how you can get involved with a certain activity or sport

Talk to a doctor if you are unsure whether a certain exercise plan is right for you

Why is exercise so good for you?

Exercise produces brain chemicals called endorphins that make people feel happy

Exercise helps people sleep better (just don't work out right before you want to sleep!)

It keeps your body at a healthy weight

Lowers your risk for certain diseases such as diabetes and high blood pressure

Keeps your bones strong - so no osteoporosis when you are older!

Helps you lose weight

How much exercise should I be getting?

Experts recommend that teenagers work out for at least one hour every day. The exercise should be moderate to vigorous.

Is there such thing as exercising too much?

Yes, and it is called compulsive exercise. Because teenagers' bodies are still developing, they need enough calories to support that process. Exercising too much burns all the calories necessary to develop and function properly. Too much exercise is also a sign of a possible eating disorder. It is also possible to train too much for a certain sport. High school athletes should not train more than five days a week, and should have two or three months of rest per year. It is not recommended that you exercise with an injury - it will only delay the healing process.

What are the symptoms of compulsive exercise?

Upset because you missed a workout

Exercising even when you do not feel well

Exercising instead of hanging out with friends

Hate sitting still because you are not burning calories

Feel that you will gain weight from going a day without exercise

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Aerobics: aerobic exercises quicken your heart rate and breathing, and are good for your heart Rowing, basketball, lacrosse, hockey, soccer, swimming, running, dancing, tennis, biking Strength training: strengthening your muscles allow you to be able to increase your endurance. Also, muscle burns fat better, so the more muscle you have, the more calories you can ...

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The brain-changing benefits of exercise | Wendy Suzuki

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You've heard it all before.

Drugs are bad for you. They could ruin your future and your chances at college. They damage your health and may even kill you. And yet, many teens continue to abuse drugs and alcohol, either casually or on a regular basis.

We know it is tempting to have a drink at a party because everyone else is, or to feel pressure when friends want to share drugs with you, but there's a reason adults tell you to just say no! The odds are stacked against you when it comes to trying drugs or alcohol. In this section, we cover the effects of alcohol on teens, and list a variety of common drugs that teens may want to try, along with the risks of each. Educate yourself on what these drugs will actually do to you and you'll be ready to handle any situation that comes your way.

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You've heard it all before. Drugs are bad for you. They could ruin your future and your chances at college. They damage your health and may even kill you. And yet, many teens continue to abuse drugs and alcohol, either casually or on a regular basis.