# data[].attributes.body
Tips for sleep problems

# data[].attributes.attachment_link.readable_text
We all have problems with sleeping, waking, or having bad dreams sometimes. If sleep issues are affecting you, we have information and advice that can help.

Get advice and updates directly to your inbox

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

Sign up to emails

Guide Menu for Sleep problems

Guide contents (jump to section)

There is a close connection between sleep and your mental health. If you're having difficulty sleeping, this can make coping with daily life hard, and if you're struggling with your mental health, you may find you can't sleep.

Lots of people struggle with sleep problems, but there are things you can do to help improve your sleep and reduce restless nights.

Causes of sleep problems

If you're having problems with sleeping, you're not alone. Most of us have trouble with getting enough sleep at some point. There are many reasons why you might not be able to sleep, and the things that affect our sleep are different for everyone. Below are some possible causes of sleep problems.

You may find yourself waking up in the night, or having difficulty getting to sleep in the first place, because you're feeling anxious or stressed about something. You might have difficult feelings about something that's happening now, something from the past, or worries about the future.

This could include being stressed or worried about:

friendships or bullying

school work and exams

problems at home

divorce, separation or other changes in your family

changes in routine such as a new school or moving house

money or work

You may also be anxious or worried about being alone, being in the dark, or about something bad happening during the night. You might feel you want someone there with you as you drop off to sleep or if you wake in the night.

Not having a set routine and set time for when you go to bed can cause sleep problems. You may find it difficult to manage your sleep routine around your daily life commitments, for example if you have carer responsibilities, if you're a shift worker or if you work at night.

If you like to stay up late watching TV, gaming or scrolling through your phone and talking with friends, this may also alter your sleep patterns. The light from screens can keep you awake for longer and make it harder to fall asleep.

The environment where you sleep is also important for getting a good night's sleep. If you sleep somewhere uncomfortable or noisy, for example, this may disturb your sleep or keep you awake.

Taking certain medications, or coming off medications, can lead to a lack of sleep. For information about the effects of specific medications, take a look at our medication advice guides and glossary.

If you're struggling with your mental health, this can cause difficulties with sleeping. For example:

Anxiety can cause worries that keep you awake or perhaps cause panic attacks at night.

Depression can make you sleep more or less than you need.

Current or past trauma can cause nightmares or night terrors. You may also feel unsafe in the dark.

Psychosis can make sleep difficult - you may hear voices or see things that scare you.

Mania may give you feelings of energy meaning you don't feel tired.

A lack of sleep can also make it more difficult to cope with the symptoms of a mental health problem. Being sleep deprived, for example, can make it more difficult to go about your daily routine or deal with difficult emotions. You might:

feel more anxious or stressed during the day

feel lonely or isolated because you don't have the energy to see people

struggle to concentrate in school or at work

feel more irritable

be more affected by other mental health problems such as depression or mania

How much sleep do I need?

Everyone needs different amounts of sleep, but the NHS recommends an average of:

7 to 9 hours for adults

9 to 13 hours for children

If you find that you always feel tired through the day, you are probably not getting enough sleep and should think about how you can improve your sleeping habits.

Tips and support

There are lots of things you can try to help improve your sleep, but remember, different things work for different people. You should only try tips and suggestions that you feel comfortable with and try not to put too much pressure on yourself to try these.

Take a look at some of our tips below, including suggestions from our bloggers and Activists.

Having regular sleeping habits may help you if you are experiencing lack of sleep. Try going to bed and waking up at the same time every day, or you might find it helps to only go to bed when you really feel tired.

Having a wind-down routine can also help. Try doing something calming before bed or as you go to sleep to help you to relax. This could include breathing exercises, grounding techniques, journaling such as writing down your worries, or listening to calming music or sounds.

Do something relaxing before you go to sleep, that doesn't involve your phone.

Rather than looking at a phone until you're tired, relax by reading a book, writing a journal entry or listening to music.

You may not have much control over where you sleep, but there are small changes you can make to improve your sleeping area. Think about the noise, the temperature, the light and the bedding.

Put a soft blanket on top of your mattress as this can help you relax. You could try and wrap yourself up in the duvet as this can help with sensory issues.

Using screens in the evening can negatively affect your sleep. Try to avoid using your phone or laptop before bed. You can also adjust your device settings to change the brightness, add a night filter or set it to do not disturb mode.

If like me you're on your phone right up until you sleep, it's a good idea to download a blue light filter.

Our Activists and other young people share their experience of dealing with sleep problems.

Take a look at some of their tips:

We've all experienced that annoying feeling - you've had a busy day and all you want to do is go to sleep, but there seems to be a constant flow of thoughts swirling around in your brain that makes this simple task almost impossible. During my struggle with mental health, I tried to overcome this problem by establishing a routine with the hope of improving my sleep.

Laura

Having an idea of what your day is going to look like is a great way of planning ahead and seeing when you have space for free time. This doesn't have to be in the form of a to-do list, it can be just an overview of what you have to get done and when. This can help you factor in time to do the things you enjoy and take breaks during the day and avoid revenge bedtime procrastination.

Niamh

Sleep disorders and treatments

If your sleep problems continue for a long time, the things you try at home are not helping, or if you are worried about an emotional or physical problem, you should speak to a GP. It may be that you have a sleep disorder that you need treatment for. Severe sleep problems can also be a sign of a mental health condition, such as depression or attention deficit hyperactivity disorder (ADHD).

Below are some examples of sleep disorders.

Insomnia is difficulty getting to sleep or staying asleep for enough time to feel refreshed in the morning. It can usually get better by changing your sleeping habits and routines, but if your sleep problems persist, you can see a GP who will help you find the cause of your sleep problems and provide the right treatment.

Dreams help us process what is going on in our lives, including any fears and worries. These may manifest themselves as nightmares and are usually nothing to worry about. It helps to talk about bad dreams (or even draw them) to identify what may be causing them. Causes of nightmares could be as simple as something scary you saw in a film to more serious things such as bullying or abuse.

Bedwetting is common and nothing to be ashamed of, but can be upsetting and cause sleep deprivation if it wakes you up in the night. This might have a physical cause or be linked to worries and anxiety. Talk to your GP who can advise you about getting help.

This is when your breathing stops and starts while you sleep. It needs to be treated as it can lead to more serious problems. Treatments for sleep apnoea include lifestyle changes such as losing weight, giving up smoking, drinking less alcohol. You may also be referred to a sleep clinic where they could suggest other types of treatment such as a gum shield or a machine to help with regular breathing through the night.

Treatments for more severe sleep problems might include counselling and therapy, medication or referral to a sleep clinic. For tips and advice on how to speak to your GP, take a look at our guide.

Don't be scared to reach out. Insomnia is heavy and overwhelming. Not sleeping can affect your everyday life, even simple tasks. Wanting help, whether it's therapy, medication, or anything else, is perfectly okay.

Where to get further help

If something is keeping you up at night, even if you're not sure what it is, here are some services that can support you.

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

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

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

# data[].attributes.attachment_link.description
If you're having difficulty getting enough sleep, waking in the night or having bad dreams, read our advice on improving sleep and what help is available.

# data[].attributes.headline
Advice on Healthy and Unhealthy Relationships

# data[].attributes.subject
Advice on Healthy and Unhealthy Relationships

# data[].attributes.attachment_link.title
Healthy & Unhealthy Relationships - Respect not Fear

# data[].attributes.attachment_link.description
Everybody deserves to have great relationships with respect and love. But what qualities make a healthy relationship?

# data[].attributes.body
Circles of Control activity and other tips

https://www.redcross.org.uk/get-help/get-help-with-loneliness/wellbeing-support/dealing-with-overcoming-worries

# data[].attributes.attachment_link.readable_text
It's normal to feel worried, especially in challenging situations. However, sometimes these worries can become overwhelming and start affecting other areas of your life.

While we can never avoid having worries, these activities will help you to feel empowered and provide a practical approach to help stop your worries getting out of your control.

What do we mean by "worries"?

"Worrying" means thinking about something in your life that make you feel uncertain, uncomfortable, unhappy or frightened.

Sometimes these can be small worries like thinking about a problem at work that needs to be resolved, or they can be bigger things that have significant impact on your life or those you care about.

When worries become overwhelming, they can cause other feelings like stress and anxiety that can become too much for you to manage and may impact your everyday life and wellbeing.

Circles of Control

Activity

Use the circles of control activity to explore how you might identify worries, think about what positive things you can do to handle worry, and to make plans to manage worrying about things you can't control.

1. draw the circles

2. plot all your worries down that you can think of

3. think about what worries can you control and which can't you control

You will need a pen and paper for this activity

Some examples of healthy ideas for managing worries are:

speaking to friends and family, either about how you feel or just to boost your mood

seeking further support or information from those who can help

acknowledging and accepting how you feel, for example, telling yourself "yes, I am worried about this, and that's okay"

taking steps to improve the situation, the circles of control activity could help

If worries are overwhelming you to the point of distress, taking a moment to breathe and think of something else can be helpful, but constantly avoiding it won't help manage the cause

Activity

Take your circles of control from the previous activity and write down one thing you can do to manage the effects of worrying and one thing you can do to manage the cause.

Accessing support

It's okay not to have all the answers. If you need support or help to work through things speak to supportive people around you or seek specialised support from your doctor or contact NHS 111.

Understanding what you can control

Sometimes we can control part of a problem, but not all of it. Are there any worries that you can't control at all?

It's hard to stop worrying about things you can't control, but it's helpful to understand there might be nothing you can do to influence the outcome and then it might be better to learn to let go of those worries. It might help to do a visual activity.

Write down all the worries you cannot control and put them in a box or a jar

Put that box or jar in the recycling bin

mentally and emotionally acknowledge they are not in your control

Remember, you cannot solve everything. But most of the time you can do something to help yourself or others to feel better.

When feeling overwhelmed with worry try the following steps:

Consider your own needs. Make some space for yourself and take a moment to reflect about how you feel.

Acknowledge how you feel. If you can, identify the feeling.

Listen to yourself. What is your body telling you? What physical feelings are you experiencing and could they be caused by emotions you are feeling?

Manage the worries with a positive way to ease how you feel, such as taking some deep breaths or speaking to someone.

Enable yourself to manage the worries by recognising what you can and cannot control.

Resource - what resources do you have around you that can help? Who else can you reach out to for support or guidance?

Use this technique to guide you next time you feel worried. Does it help you? Think about how it has or has not helped you.

Building a routine of healthy habits can help us to become more resilient and manage worries and challenges better. Explore more about creating a healthy routine and making a schedule to suit you.
> Creating a stable and healthy routine

Resources to help you cope with adversity

Everyone has to manage worries in their lives. Managing your wellbeing and mental health can help you build resilience and make it easier to deal with these harder moments. Use our wellbeing activities and information to support you, or try these resources.

For activities offline, try downloading the Self-kindness toolkit (PDF) which includes information and engaging activities to boost your wellbeing.

# data[].attributes.attachment_link.title
Dealing with and overcoming worries | British Red Cross

# data[].attributes.attachment_link.description
Activities and advice to help deal with and overcome feelings of worry. Learn practical approaches to help prevent worries from getting out of control.

# data[].attributes.headline
Create your own mental health first aid kit💝

# data[].attributes.subject
Create your own mental health first aid kit💝

# data[].attributes.attachment_link.readable_text
If you're struggling to start your first aid kit, we've got some advice to help:

Take your time
Fill your plan in when you're feeling calm, remember that you don't need to complete it all at once.

Ask for help
You could show the plan to someone you trust, or speak to a Childline counsellor to ask for advice

Keep it simple
Include ideas that are easy to do and don't feel overwhelming

Try new things
We've got ideas for your kit on this page, or you could look at what others have tried on the message boards

Keep updating it
If you come up with a new idea or something doesn't help anymore, you can always update your plan

Once you've made it, you can use your Mental Health First Aid Kit whenever you want to. And you can add to it or update it any time.

If you're getting help from your doctor, CAMHS or a counsellor, it's important to talk to them about what you're creating. They can help you to complete it and can give you advice on when it's best to use it.

If you're feeling overwhelmed or like you can't keep yourself safe, it's important that you don't try to cope alone. In an emergency, call 999 but you can also come on to speak to a Childline counsellor by calling on 0800 1111 or by having a 1-2-1 chat.

Warning
Downloading the Mental Health First Aid Kit means that anyone who uses your device might be able to see it.

Grounding yourself is when you focus on your body and what's happening right now instead of what's going on in your mind.

You can use grounding techniques to move away from difficult feelings or memories and focus on what's happening right now.

Using your senses are a great way to ground yourself, lots of people use the "5, 4, 3, 2, 1" activity:

name 5 things that you can see, they could be anything

name 4 things that you can touch or feel, focus on what each thing feels like

name 3 things you can hear, really focus and if you're struggling, try making some noises yourself

name 2 things you can smell, try moving around to smell things if you can

name 1 thing you can taste

We've got lots of ideas of how to ground yourself, and you can share ideas on the message boards.

There are lots of ways to relax, and it's important find something that works for you. It could be something you enjoy, that keeps your hands busy or that takes a lot of focus.

If you're not sure what to try, there are lots of ways to get ideas:

Stopping what you're doing, closing your eyes and taking slow, deep breaths can help you to feel calmer and relaxed.

Try our ideas on how to focus and slow down your breathing.

Doing something physical is a great way to relax and cope with your feelings, but it can be hard to know where to get started.

It can help to start small, and we've got lots of ideas on the Coping Kit to help. Or you can watch some gentle yoga videos.

# data[].attributes.attachment_link.description
Things can be overwhelming sometimes, but making a first aid kit can help you to cope when things are tough.

# data[].attributes.headline
Youth in Mind Guide: A list of organisations supporting children and young people’s mental health and wellbeing (Oxon/UK)

# data[].attributes.subject
Youth in Mind Guide: A list of organisations supporting children and young people’s mental health and wellbeing (Oxon/UK)

# data[].attributes.attachment_link.title
How To Cope With Loneliness | Mental Health Advice

# data[].attributes.attachment_link.description
Loneliness can be hard to cope with. It can make you feel sad, depressed or cause low self-esteem. Get support and find out what you can do to feel better.

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

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

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

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

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

# data[].attributes.attachment_link.description
It's completely normal for your body to change during your teenage years. Hear from people just like you, sharing their body image stories.

# data[].attributes.headline
Spectrum - Slough based LGBTQ+ Youth Group (13-19 year olds)

# data[].attributes.subject
Spectrum - Slough based LGBTQ+ Youth Group (13-19 year olds)

# data[].attributes.headline
Sexual Health: Free advice & Local Clinics

# data[].attributes.subject
Sexual Health: Free advice & Local Clinics

# data[].attributes.attachment_link.title
Buckinghamshire Sexual Health and Wellbeing

# data[].attributes.attachment_link.description
Buckinghamshire Sexual Health and Wellbeing (bSHaW) offers a free, confidential service to meet the sexual health needs of all.

# data[].attributes.headline
shout 24/7 text support - text SHOUT to 85258

# data[].attributes.subject
shout 24/7 text support - text SHOUT to 85258

# data[].attributes.body
Shout 85258 is a free, confidential, anonymous text support service. You can text us from wherever you are in the UK.

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

# data[].attributes.attachment_link.title
Get help - free, 24/7, confidential mental health text support service

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

# data[].attributes.headline
What you need to know to stay safe online! 

# data[].attributes.subject
What you need to know to stay safe online! 

# data[].attributes.attachment_link.description
Welcome to the UK Safer Internet Centre, where you can find online safety tips, advice and resources to help children and young people stay safe online.

# data[].attributes.attachment_link.readable_text
If you need help right now

If you feel like you are about to self-harm now, there are things you can do to help keep your mind off it. Watch the video about the TIPP technique - a simple technique you can use to help you in the moment.
If you are in an emergency or worried for your life you should call 999.

Self-harm is when you intentionally cause harm to yourself as a way of dealing with difficult feelings, traumatic experiences or memories, neglect, or situations that you find overwhelming. People sometimes self-harm when life feels hard to cope with.

Self-harm can look different for different people. You might find yourself doing things which are harmful, but not think of them as 'self-harm'. But that doesn't make your experience any less valid.

Self-harm can look like:

cutting yourself

using drugs or alcohol to cope with your problems

not eating, over-eating, or forcing yourself to throw up

spending all your time on addictive behaviours like gaming, social media or gambling

over-exercising and/or exercising when you are injured

biting, hitting or burning yourself

hitting walls

getting into situations on purpose where you risk getting hurt, including fights or risky sexual behaviour

Often self-harming only brings temporary relief. You might also have negative feelings after self-harming, such as guilt, shame or fear. When difficult feelings start to build up again, you might feel like you have to harm again. It can be really hard to break out of this cycle. Self-harming can become a habit and it can be upsetting to think that this is your only way to cope. But there are things you can do to stop self-harming and get better. And with support, you can learn other ways of coping when things feel too much.

People self-harm for many different reasons. Some people find it hard to explain why they do it, but often it's a way for people to let out feelings that are hard to explain or control.

There are many reasons why you might self-harm and these reasons will be different for everyone. You might be dealing with lots of intense thoughts and feelings and hurting yourself might feel like the only way to let those feelings out. Or you might feel numb and want to hurt yourself so that you can feel something.

For some people, self-harm feels like a way to show the feelings they have inside on the outside. It can be a way of:

People often start self-harming due to something stressful or upsetting that is going on in their life that is difficult to deal with . This could be something like:

suffering abuse

experiencing a traumatic incident

family problems like a divorce

money worries

bullying

a sudden change in your life, like a death, a relationship ending or moving school

exam stress or extreme pressure or criticism from family, friends, teachers or at work

low self-esteem or issues with body image

difficult feelings like loneliness, anxiety, depression or anger

an illness or health problem

feelings of guilt, failure, or being unloved

experiencing discrimination against your race, religion, sexuality, gender or disability

These are just examples. Whatever the reason you started self-harming, your feelings matter and you can get through this.

You may not always know the reason why you are self-harming. If you're unsure why, or don't understand the reasons, you are not alone and you can still get help.

Show/hide caption

Artwork credit: @the_mini_ADHD_coach

An illustration of a face with eyes closed. Text reads: 'It's ok to feel overwhelmed.'

Things can happen in life that can leave us feeling overwhelmed, angry and hurt. Instead of finding ways to express those feelings to the world, we might start to take this pain and anger out on ourselves.

We might self-harm because we have learnt that in order to be accepted or loved we have to be 'perfect'. When we don't live up to this 'perfect' image we can feel like a 'failure'. The constant guilt, or worry about disappointing people, can make us feel like we need to punish ourselves for not being 'good enough'. If this resonates with you, you're not alone. With the right support, you can stop feeling this way, and learn to love yourself for who you are.

Sometimes people make comments about self-harm being attention-seeking. Comments like this can be hurtful and make you feel judged, alone or misunderstood. Those who self-harm actually often keep this private. However, if you do self-harm as a way of bringing attention to yourself, remember that there is nothing wrong with wanting people to notice you more and wanting to have your feelings taken seriously. You deserve to feel loved by those around you and you deserve support.

Show/hide caption

Artwork credit: @ohhappydani

An illustration of six arms all of different skin tones. On each arm reads the word 'worthy'.

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

I was only 14 when I started to self-harm. I was never intending to hurt myself. I was doing it for the sense of relief it provided. I felt like the only way I could function and leave my room was if I had that release.

Ways to keep yourself safe now

It's really important to keep yourself as safe as possible and reduce your risk of serious self-injury. Even though you want to stop self-harming, you might not feel able to stop straight away. Sometimes it can take time to find new ways to cope, and that's normal.

If you are unable to stop self-harming right now, make sure you are at least doing it as safely as possible. This means using sterile equipment, keeping your wounds clean, and avoiding mixing drugs and alcohol with other forms of self-harm. You can also call Samaritans at any time - whether you're thinking about self-harm or have already harmed yourself.
If you are in an emergency or worried for your life you should call 999 or go to A&E.

Things you can do to help

There are also lots of things you can do in the moment to help you not self-harm.

When you feel the urge to self-harm building, you could try to:

go for a walk or do some gentle exercise

distract yourself by focusing on your breathing

text a friend and let them know you need them to help you take your mind off things

play music and sing or dance along

hold an ice cube

write down your thoughts

hit a cushion or pillow

tear up a magazine or newspaper

make a self-soothe box

go to a public place like a park or a cafe

You might find the TIPP technique helps to stop your urge to self-harm.

This video explains how to use the TIPP technique to help you feel calmer.

Ways to keep yourself safe in the long term

There are also a number of ways to help yourself in the long term and support your recovery journey.

Talking about self-harm can feel difficult. It is understandable that you might feel nervous to talk to someone, feel like you'll be judged or feel you won't be understood. But talking about how you're feeling with someone you trust can help you to get the right support.

Try talking to someone you feel comfortable and safe with, like a friend or family member. If you don't feel like you can talk to friends or family, you could talk to someone in your wider community, such as a teacher, a school counsellor/nurse, a faith leader or a youth worker. Think about who you would feel most comfortable communicating with and how, whether it's face to face, over the phone, by text or email.

In some communities it can feel more difficult to reach out for help because of certain stigmas around mental health. If you reach out for help and the person you talk to does not react the way you hoped, remember that this reaction is about them, not you. Don't let their reaction discourage you from reaching out again. If you don't feel like you can reach out to someone you know, remember that there are still lots of people who can help. You may prefer to get support from a professional, a helpline or through a charity. Take a look at our list of organisations that can help, and don't struggle on your own.

Speaking to a professional about self-harm can feel scary, but it's often an important step to recovery. You may be worried that you'll be misunderstood or judged, but there are lots of trained people that you can talk to who understand and really care. That's because they speak to lots of young people who are going through this too. They are there to listen and support you.

It is helpful to tell the GP exactly what you are doing and what your worries are. If you need medical treatment for injuries, do make sure you get it. Don't be afraid or embarrassed to go to your GP or hospital for this - they are there to help you get better and it is not their job to judge you.

Your GP will listen and discuss the best options to support you. They might offer you an assessment with a local community mental health team, or if you are under 18, they can refer you to Child and Adolescent Mental Health Services (CAMHS) for an assessment. These assessments are so they can help you to find the right treatment, such as counselling or talking therapy, where you can talk with a trained mental health professional about what you are feeling and ways you can cope.

The types of talking therapy you might be offered include:

cognitive behavioural therapy (CBT) - a type of therapy that focuses on how your thoughts, beliefs and attitudes affect your feelings and actions

dialectical behaviour therapy (DBT) - a type of CBT adapted specifically for people who experience emotions very intensely

mentalisation-based therapy (MBT) - a type of therapy that focuses on helping you to make sense of your own and other people's thoughts, feelings and actions

Find out more about counselling and therapy in our guide.

Sometimes the first person you speak to won't help, but that doesn't make your feelings invalid. If you are finding it hard to get the right support from your GP, you may find it helpful to turn to other support, such as your school nurse or a specialist organisation such as Samaritans. For more tips and advice getting the right support from your GP, including information about your rights as a patient, visit our guide on how to speak to your GP about mental health.

Journaling can be a helpful way to let out your emotions. It can also help you to recognise what is bothering you and any patterns in what triggers you or causes you to feel bad.

Take a few minutes every day to write down how you are feeling. If you don't like writing, try doodling, drawing or recording a voice note. Remember this is just a way to express yourself - there's no right or wrong way to do this and nobody has to see it but you.

If you want to, you could show your journal to any mental health professionals who are supporting you, to help them understand what you are going through.

Sometimes just making small changes to your daily routine can help improve your mood. Consider trying some of these changes:

Make sure you get enough sleep and stay hydrated - staying physically healthy can help you to feel happier.

Take time out when you need to - this could be going for a walk, doing some drawing or relaxing however you like to.

Think of three things you are proud of each day - you could do this when you first wake up or just before you go to sleep.

Be as kind to yourself as you would be to your best friend - think about the advice and support you would give someone else if you heard they were struggling.

The internet can be a helpful space for those who self-harm. It offers a lot of information, advice and support. You may also find that it's easier to speak openly about your feelings through social media, rather than face-to-face. However, there is also a lot of content about self-harm on the internet that can be distressing or make you feel worse. We also know that those who have peers that self-harm are more likely to self-harm themselves. Think about how your use of social media is affecting your mood and what content is best for you. Make sure to only follow accounts that make you feel positive and safe.

Some people find it really helpful to create a 'safety plan' that they can use when the urge to self-harm is really strong. This can include whatever you think would be helpful, but generally it includes ideas of what you can do to distract yourself, who you can speak to, and what else you can do to keep yourself safe. Papyrus have a useful guide to creating a safety plan, which might help if you'd like to create your own. Although the focus of their guide is for suicidal feelings, you can use it for self-harm as well.

Show/hide caption

Artwork credit: @crazyheadcomics

An image of a bendy road titled 'the road to recovery'. Text along the road reads: 'start', 'progress', 'hope', 'relapse', 'second attempt', 'setback', 'growth', 'change', 'calm'.

If you have self-harmed by cutting or wounding yourself in some way, you are likely to have scars on your body from this. You may find that you have a number of emotions and feelings associated with these scars, such as guilt, regret or difficulties accepting your body image. This can be particularly difficult if you are experiencing stigma around your self-harm.

For advice on how to manage stigma around self-harm within your community, take a look at Louisa's blog.

If you're really struggling with the scars left on your body, you may be able to find treatment that can help. You can find information about scar treatments on the NHS website. Scars will look different for everyone depending on skin tone, where the scar is and the type of wound that caused the scar, and this will lead to different treatment options. Not everyone will want to do this and that is completely okay - it is your body and you should only do what feels comfortable for you.

It can be really difficult if you know a friend or loved one is self-harming. It's hard to see someone you love hurting themself in that way, and it can be difficult to know how best to support them.

Just being there and letting them know they're not alone can be very helpful, but it's also important to remember that you may not be able to help them on your own.

Remember there is always support available.

Recognising the signs and symptoms of self-harm

There are lots of different ways that someone might self-harm and this can make it difficult to spot the signs. Your loved one is likely to be in both physical and emotional pain during this time. Here are some signs to look out for.

If your loved one is self-harming by cutting or wounding themself, you may be able to notice some physical signs. This could include:

keeping their body fully covered all the time, even when it is hot, like wearing long sleeves to conceal scars (this is only a sign of self-harm if they do not normally wear long sleeves or clothes that cover the whole body)

having cuts, bruises or burn marks on their body that are unexplained

unexplained scarring on their skin

unexplained blood stains on clothing or tissues

any signs that they are pulling out their hair, for example hair loss or large clumps of hair lying around

Self-harm takes lots of different forms, not just physically hurting yourself. So it's important to also be aware of the emotional signs. These might include:

becoming very withdrawn and talking less than usual to others

unusual changes in mood, such as feeling low, teary or demotivated

making suicidal comments e.g. talking about not wanting to go on

expressing feelings of self-blame, hopelessness or failure

Supporting a loved one with self-harm now
If a friend or family member has self-harmed and has injuries that need medical attention, you should take them to A&E to seek medical help.
The most important thing you can do to support someone is be there to listen. Talking about self-harm is difficult, but having that conversation can help your loved one take the first step to recovery.

Take a look at our tips below for having a sensitive conversation.

Supporting a loved one with self-harm in the long term

Here are some tips on how you can give ongoing support to someone in your life who is self-harming.

Recovery can only happen when your loved one takes steps towards this for themself. You can't force someone to get better. It can be very difficult to see someone you love struggle with self-harm, but letting them be in control of their decisions will support their recovery in the long term. But remember you should always get them medical attention if needed.

You may find it helpful to develop a 'safety plan' with your loved one. This is a tool you can use to help communicate with each other and keep your loved one safe. Samaritans have advice on this as well as a safety plan template you can use.

Speaking to a GP about self-harm may be a scary thought for your loved one, but encouraging them to do this is important so they get the right support. If they really don't want to talk to a GP, there are also lots of charity services and helplines that can help.

This page was reviewed in June 2023. It was co-created by young people with lived experience of self-harm. 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.
Whether you love the page or think something is missing, we appreciate your feedback. It all helps us to support more young people with their mental health.

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

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

# data[].attributes.attachment_link.title
Self-harm | Advice for young people | Get help

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

# data[].attributes.headline
Aylesbury Women's Aid - advice and support around Domestic Abuse

# data[].attributes.subject
Aylesbury Women's Aid - advice and support around Domestic Abuse

# data[].attributes.headline
Free Youth Counselling - Wokingham (11+)

# data[].attributes.subject
Free Youth Counselling - Wokingham (11+)

# data[].attributes.attachment_link.readable_text
As well as offering schools-based counselling and at a few surgeries across the borough, we also offer counselling to young people from our own premises in Wokingham and at Oakwood Centre in Woodley. Sometimes, accessing counselling at school or college may not be for you, or you may not have any service provision.

We offer up to 6 counselling sessions to young people from 11 years old and over. The sessions are with the same counsellor face to face or online, at the same time and same day every week.

We offer support for any issue or problem you bring to us and we will provide a safe, non-judgemental and confidential space for you to explore your thoughts and feelings.

All we ask in return is that you make a commitment to attend a weekly session, at the same time and day each week; and that you tell us if, for whatever reason, you are unable to attend your session.

If you would like to arrange counselling with ARC, please click here or give us a call on 0118 977 6710

Please be aware we are a small charity and we don't work on formal referrals from government agencies, the parent/guardian or young person can contact us directly
To get in touch you can send a website enquiry, email office@arcweb.org.uk or call 0118 977 6710. Please be aware we do have a waiting list, but the more flexibility you can offer, the sooner you will be offered a session. Our experience is that schools are very accommodating in allowing students time off school to attend counselling.
Facebook: @arcyouthcounselling

# data[].attributes.attachment_link.description
As well as offering schools-based counselling and at a few surgeries across the borough, we also offer counselling to young people from our own premises in Wokingham and at Oakwood Centre in Woodley. Sometimes, accessing counselling at school or college may not be for you, or you may not have any service provision.

# data[].attributes.body
Experience guided meditations from a range of experts, enhanced by immersive classical sound.

# data[].attributes.attachment_link.readable_text
Join Nao to escape the noise of daily life through the power of music and meditation. Experience guided meditations from a range of experts, enhanced by immersive classical sound.

Join Nao to escape the noise of daily life through the power of music and meditation in the ultimate therapeutic podcast. Experience guided meditations covering themes such as beating burnout and easing anxiety from a range of experts, enhanced by an immersive classical soundtrack. And if you want the guided meditations without the chat, each one is available separately as a Ten Minute Meditation.

# data[].attributes.attachment_link.title
BBC Radio 3 - The Music & Meditation Podcast

# data[].attributes.attachment_link.description
Join Nao to escape the noise of daily life through the power of music and meditation.

# data[].attributes.attachment_link.title
Resources for 11-19s - UK Safer Internet Centre

# data[].attributes.attachment_link.description
Experiencing cyberbullying? Confused about sexting? Worried about a friend online? Take a look at our resources for 11 -19 year olds

# data[].attributes.body
What is consent? How to get it. Myths vs Facts.

# data[].attributes.attachment_link.description
Sex without consent is rape - it’s as simple as tea!

# data[].attributes.attachment_link.readable_text
Dealing with difficult emotions
Anger
In small doses, anger is an appropriate, normal, and healthy emotion and a natural response to perceived threats. Everyone experiences anger, and there is nothing wrong with feeling mad. It helps us stand up for ourselves when we've been wronged, and protect our own needs.

However,anger becomes a problem only when you don't manage it in a healthy way. It causes your body to release adrenaline, your muscles to tighten, and your heart rate and blood pressure to increase. There may be triggers to your anger such as: stress, trauma, bullying, abuse, low self-esteem or peer pressure.

How do I know my anger is a problem?

Too frequent

Too Intense

Lasts too long

Leads to aggression

Disrupts school and relationships

What can I do?

Exercise.

Listen to music (with your headphones on).

Write down your thoughts and emotions.

Draw.

Meditate or practice deep breathing.

Talk about your feelings with someone you trust.

For more help there is some great advice on the Young Minds website
Anxious
Most of us can worry about things like friendships, relationships or moneyand we can all feel stressed and anxious when we are about to do certain things like a test or exam. But afterwards we usually calm down and feel better, this is normal.

But when you become overwhelmed and your anxious feelings don't go away or when you're not in a stressful situation and you still feel worried and stressed, that's when anxiety can become a problem.
There things you can do that can help manage how you are feeling

Why not write it all down? Keep an 'emotions or feelings' diary- write about how you feel.

Draw a picture that shows how you're feeling! This is also something you can use to help explain to others what you are going through

Talk to someone you trust like a parent, teacher or friend. It can help to share your worries, and they can support you to find more help if you need it.

Follow these links to find out more:
https://www.barnardos.org.uk/blog/what-anxiety

https://www.childrenssociety.org.uk/information/young-people/well-being/resources/anxiety

Confused

Sometimes people have lots of feelings and emotions all at once, which can be really confusing. Try not to worry, many other young people also feel this way at times, and it will pass. When you are feeling like this, it might be hard to know what to do for the best. Sometimes, it's good to give your mind a rest from being confused or the mixture of emotions you might be feeling.

To do this, you could try 5,4,3,2,1 Grounding, which can make you feel calmer...
Find 5 things you can see.
Find 4 things you can touch.
Find 3 things you can hear.
Find 2 things you can smell.
Find 1 thing you can taste.

Here are some websites that could help:

https://www.mind.org.uk/information-support/for-children-and-young-people/talking-to-friends-and-family

https://www.childline.org.uk/info-advice/your-feelings/mental-health/taking-care-of-yourself/
Embarrassed
Have you ever said or done something that you wish you hadn't? Or has something someone else has said or done made you feel silly or stupid? We all feel embarrassed sometimes - and it can be a hard feeling to shake off. Sometimes you might be able to make a joke about what was said or what happened. Other times, you might want to forget about it, and move on. But, if feeling embarrassed is making you unhappy, it is always worth talking to someone about how you are feeling.
Worrying about feeling embarrassed can stop us from asking for help or from talking about something we have done. Taking the first step to talk about it can be hard, but once you have shared an issue it nearly always feels lighter.

At SAFE! we talk about 'risking for a purpose' - sometimes you need to take a small risk to achieve the outcome that you need. For example, you might worry that you will feel embarrassed talking to your teacher about something that has happened, but you might not get the help that you need unless you take that risk.

For more information see
https://www.bbc.co.uk/cbbc/findoutmore/help-me-out-feeling-embarrassed#:~:text=Cringe!,there's%20nothing%20wrong%20with%20that.

Guilty

When something bad has happened to us, or we feel that we have made a mistake, it can be normal to feel guilty. Feeling a sense of guilt can help us to make healthy decisions moving forward or correct any mistakes that we may have made. However, guilt canaffect our relationships, friendships and happiness. If you are feeling guilty for something that has happened to you, or for something that you have done, it is important to talk about it. It can be daunting to reach out to someone if you feel that you would get into trouble or be blamed. But speaking to a trusted adult or professional can help to relieve the burden. They can help you to understand that what has happened to you isn't your fault or help you to think of ways that you can correct a mistake.

Mindfulness can be useful in helping you to accept what you're feeling and start to forgive yourself. Get into a comfortable sitting position and close your eyes. Focus on your breathing. Feel the air entering in through your nose, filling up your lungs and blowing out of your mouth. Repeat until your body is calm and relaxed.

Tip: Place your fingers gently on your ears to close off external sound.

For more information see
https://www.childline.org.uk/info-advice/your-feelings/feelings-emotions/guilt/
Irritated
It's normal to feel irritated and annoyed at times, everybody does! When you're growing up it can sometimes feel like your family and teachers expect you to behave in a certain way, and do things that you don't want to do, and that can be annoying. Sometimes you might feel irritated and not really know why. The hormones in your body can affect your mood, making you feel irritable one minute and happy the next, which can be confusing. Some things can help you to manage your moods:

Write a diary, keeping a note of how you are feeling - it can be useful to read back.

Try to do something active like getting outside for a walk.

Try a calming breath exercise - focus on taking long slow breaths in and out.

Talk to a friend and share what is making you feel annoyed.

If you are feeling irritated a lot of the time it can affect your relationships with friends and family. If feeling irritated is leading to anger and aggressionthen it is worth seeking some extra help. Talk to an adult you trust about how you are feeling and ask for help.

For further information and advice about feeling irritated:
https://www.verywellmind.com/8-things-to-do-if-you-feel-irritable-5081875
Play the mood boosting game https://www.childline.org.uk/toolbox/games/boost-your-mood/

Lonely

Most people feel lonely sometimes, whether they like spending time on their own or not. You don't have to be alone to feel lonely - sometimes you can feel lonely when you're with a big group of people. Feeling lonely can make you feel sad. For example, if you wish you had more friends to talk to or you would like to spend more time with those people you care about. Try to connect with someone you know:

Think about someone you trust - can you reach out to them to talk?

Write a letter, or draw a picture to send to someone. Just knowing that they will receive it can make you feel more connected.

Ask a family member or friend to join you in a shared activity like playing a game, cooking or going for a walk.

We know how hard it can be to talk about feeling lonely. But if this is making you feel unhappy it is important to talk to someone about how you feel. Talking about our feelings can be the first step to feeling better and finding ways to help change the situation.

Here are some links that you might find helpful...
https://youngminds.org.uk/find-help/get-urgent-help/youngminds-crisi-messenger/
https://www.barnardos.org.uk/blog/combating-loneliness-during-lockdown
https://www.childline.org.uk/info-advice/your-feelings/feelings-emotions/loneliness-isolation/

Nothing

There might be times when you feel nothing; like an emptiness or a kind of numbness. It can also lead to other emotions such as worry and feeling scared. You might think 'What's wrong with me?' and find it hard to understand why you are feeling this way. Feeling nothing is often linked to feeling sad or blue and you might have noticed this when you have felt down in the dumps or low. You might describe it in a different way like feeling 'meh.' It might be losing interest in the things you used to really enjoy like a hobby or sport. You might still be doing these things but your feelings feel dimmer, as if a dial has been turned down and your enthusiasm has decreased.

To try to turn the dimmer dial back up, you might start by using a mood tracker to try to recognize when this feeling occurs and how often https://daylio.net/. You could also try doing some things that are important to you. Try to remember 'ACE' which stands for Achievement, Closeness and Enjoyment.

For some more helpful resources that you can use to start planning in ACE activities

https://www.moodjuice.scot.nhs.uk/behaviouralactivation.asp
https://www.acamh.org/blog/using-behavioural-activation-to-improve-families-mental-health-in-lockdown/
Sad
Feeling sad is a natural human emotion. We can have feelings of sadness that come and go quite quickly and some that stay with us for longer. At times we can identify why we feel sad and other times we can find it hard to explain why we feel that way. People may also describe sadness as feeling unhappy, loneliness, hurt, emptiness, upset and many more.

Keep a diary of how you are feeling.

At the end of each day note down at least one thing you are grateful for.

Share how you are feeling with others.

If youfeel sad all or most of the time, it is important to get help. There are always people to speak to about how you are feeling whether that's at home, school or via organisations that want to help (we have listed some of these numbers below). There are also some websites that you can look at if you want to explore your feelings a bit more before speaking to someone.

For more information and help:
Feelings and symptoms (youngminds.org.uk)
Depression and feeling sad | Childline
Calm zone | Childline
For children and young people | Mind, the mental health charity - help for mental health problems | Mind, the mental health charity - help for mental health problems
Home - Kooth
Scared
We all have the right to feel safe, all of the time. There might be times in our life when we do not feel safe and this can be very scary. Sometimes we might feel scared about something that shouldn't feel scary. It always helps to share your worries, but it can feel scary to talk to someone about how you are feeling. Try writing a list of things you would like to share.

Sometimes, we feel this way even when there is no immediate danger and other times, it is because we are at risk and need to take action to keep ourselves safe. If you feel scared or unsafe, it is very important to understand whether this means you are at risk of harm/being hurt. If you feel that you, or someone you know, is at a real risk of harm (physically or emotionally), you must take action.
Shocked
Shock is an emotional response to a traumatic event which could leave you feeling numb and detached. Shock and denial are often used to protect ourselves from the emotional impact of the event. We don't always feel the full intensity right away. Some Longer-term symptoms of shock could be sleep disruption, low moods, flashbacks, anxiety, strained relationships and even physical symptoms like headaches or nausea.

Talking to a trusted adult could help you understand how to cope with your feelings, but you must give this process time. If after this, you feel there is no change speak to your GP about PTSD. PTSD is an abbreviation for Post-Traumatic Stress Disorder. This is a mental health condition that's triggered by a traumatic event. Most people who go through traumatic events may have temporary difficulties adjusting and coping, but with time and good self-care, they usually get better.

Self-care activities don't have to be difficult or time-consuming - try to have a daily routine that includes time to relax, have fun and take care of yourself.

For tips and further information see

Play the childline mood-booster game https://www.childline.org.uk/toolbox/games/boost-your-mood/

Post-traumatic stress disorder (PTSD) - Causes - NHS (www.nhs.uk)
Young Minds Crisis Messenger - https://youngminds.org.uk/find-help/get-urgent-help/youngminds-crisis-messenger/
Stressed
Everyone can feel stressed at times, particularly when challenging or unexpected events happen. A little stress can be helpful and spur us to take action e.g. stress about an exam can motivate us to revise. However, sometimes stress can feel unmanageable, overwhelming and negatively affect our health.
When we are overwhelmed it can make us 'shut down' and feel it is difficult to know where to start. Sometimes it can leave us feeling unable to do anything.
Give yourself a break! At times when you feel stressed or overwhelmed, the most important thing is to take care of yourself. Give yourself time and try to slow down your thoughts.
A few things you could try:

Take 5 deep breaths. Try using 'square breathing' to slow things down.

Make a list. Decide which few things are important right now and make a simple action plan of how you will complete them.

Talk to someone you trust. Sharing your feelings with someone else can help you make sense of them and they may be able to help you.

These websites provide activities to help you feel calmer and more advice on managing stress:
https://www.childline.org.uk/info-advice/your-feelings/mental-health/taking-care-of-yourself https://www.childline.org.uk/toolbox/coping-kit
For more tips and advice for issues you might have experienced, see our safestories pages

You can get immediate help from Childline on their website ( www.childline.org.uk) or by calling 0800 1111

If you are in immediate danger or in an emergency, call the police on 999

# data[].attributes.attachment_link.title
SAFE! - Supporting young people in the Thames Valley who have been harmed by crime

# data[].attributes.attachment_link.description
SAFE! has been established to provide support to young people between the ages of 8 and 25 years old in Oxfordshire who have been harmed by a crime or bullying.

# data[].attributes.headline
Mental Health resources including, anxiety, depression, self-harm, suicidal thoughts, PTSD.

# data[].attributes.subject
Mental Health resources including, anxiety, depression, self-harm, suicidal thoughts, PTSD.

# data[].attributes.body
A collection of resources from University of Reading's AnDY research project.

# data[].attributes.attachment_link.title
Resources for Young People - Andy Research Clinic

# data[].attributes.attachment_link.description
COVID-19 Resources #Coping guides for families in East Berkshire #Coping guides for families in West Berkshire #5ways5daysNHS challenge for families in West Berkshire General Resources YoungMinds Crisis Messenger Anna Freud...Read More >

# data[].attributes.attachment_link.readable_text
SAFE! provides support to children and families around the Thames Valley who have been affected by crime or abuse through one-to-one and group sessions. We strive to be truly accessible and inclusive, no matter your personal circumstances, identity or background.

SAFE! has three core services for children and families living anywhere in the Thames Valley:

The Young Victim Service provides support to children aged 5 up to 18 who have been harmed by an experience of victimisation.

The Building Respectful Families Service provides support to families experiencing Child and Adolescent to Parent Violence and Abuse (CAPVA).'

The SASH Bucks project provides support after abuse and sexual harm to children and families living in Buckinghamshire.

For details on how to refer, please visit our Routes to Help page

SAFE! also offers training for professionals.

We use interpretation services whenever required to ensure we can meet the needs of any young person or parent/carer. We can help if you have any special requirements to access our support.

You can find SAFE! on Instagram, Twitter and TikTok, under the handle @safesupportyp or on Facebook under AboutSafeProject

**********************NEWS************************
April 2023
The Building Respectful Families Service has paused taking new referrals for families affected by Child and Adolescent to Parent Violence to Abuse (CAPVA).

Whilst we are waiting for confirmed funding, we are currently prioritising work with children and families on our current waiting list. We remain hopeful that we will be able to re-open for referrals again in the Summer. Please check our website for more information and for updates about this.

In the meantime, we are still able to provide limited advice and guidance to families affected by CAPVA and remain open to direct contact from families themselves. Parents and caregivers can contact us via email at brf@safeproject.org.uk or by phone 01865 58 24 95 to arrange a discussion with a BRF practitioner to provide information about CAPVA and offer advice, guidance, and signposting.
January 2023
SAFE! has a parent and caregivers support group starting soon. To find out more, see our leaflet
December 21 2022
Referrals for all SAFE! services are now closed over the winter break. We will re-open to referrals on Thursday 5 January.
September 2022
Referrals have reopened for the Young Victim Service, Building Respectful Families and our new SASH Bucks service for children and families affected by domestic abuse or sexual harm in Buckinghamshire. Please visit the ' Routes to help' page to find out more

The SASH MK project has now closed due to lack of funding.
May 2022
SAFE! has released a Service Evaluation Report of our Building Respectful Families (BRF) intervention. This was undertaken by an independent researcher and completed over a two-year period, using a mixed-methods approach which included data analysis and in-depth interviews with children, young people, caregivers, and practitioners involved in the intervention. The report highlights the impact of the BRF service and how the team are helping families affected by CAPVA. Read the full report here here
1 April 2022
We have spaces on our next two DAY programmes in Oxfordshire - an online group for children over 11 who have lived with domestic abuse. This multi-media programme explores healthy and unhealthy relationships in a fun and engaging way, and gives opportunities for peer support. The first programme, running from May is aimed at young people who identify as LGBTQA+. The second programme running from late June includes a two-night residential trip for young women who have experienced abuse within a romantic relationship. For more information email kristie.waller@safeproject.org.uk
November 2021
SAFE! has published our Impact Report for 2021 which details the work of the organisation between April 2020 and March 2021. You can read the report here
September 1 2021
SAFE! and AVMKSAASS have come together to provide a specialist service tailored to the needs of Children and Young People living in Milton Keynes. Our aim is to support Children, and Young People age 5 + by delivering a responsive, individually tailored specialist support service in Milton Keynes to those who have been affected by rape, sexual assault, and abuse. Both organisations are passionate about the work they do and believe that children and young people deserve access to specialist support during vulnerable or troubled phases of their lives. Early intervention is crucial for healthy emotional development, giving the chance for the developing brain to fire synaptic networks into life and learn to regulate stress responses.
For further information please call SASH helpline 07546 561186

We are also now open for referrals into all of our services.
August 2021
SAFE! practitioners have been putting together resources and ideas to help other professionals supporting children and young people. Check out our Tools for Professionals page
July 2020
SAFE! has today released a new Safestories video which explores coercion and control in a teenage relationship. Working with teachers at the Cherwell School in Oxford we have created PSHE teaching resources differentiated for key stages 3 and 4 to accompany the video. You can watch the video here.

To request a copy of the teaching resources for free please complete this form
May 2020
SAFE! has today published a report looking at experiences of peer-on-peer abuse around the Thames Valley following a consultation with young people, parents and professionals.

# data[].attributes.attachment_link.title
SAFE! - Supporting young people in the Thames Valley who have been harmed by crime

# data[].attributes.attachment_link.description
SAFE! has been established to provide support to young people between the ages of 8 and 25 years old in Oxfordshire who have been harmed by a crime or bullying.

# data[].attributes.attachment_link.readable_text
Things you should remember:

nobody should have to experience domestic abuse in their home

if it's happening, it's not your fault

domestic abuse doesn't always involve physical violence - it can also include bullying and threats

you can always speak to a counsellor about what's going on

if you're in danger call 999.

When Jahmene was growing up, his father was physically and emotionally abusive towards him and his mother.

It can be hard to know who to talk to when you're feeling unsafe at home. But Childline is still here to support you when you need us.

You could try talking to an adult you trust, like someone in your family or a friend's parents or carers. It can be hard not to talk in person, but it can help to send a message to tell someone you need to talk. You could also talk to your GP if you're able to.

You can call a Childline counsellor any time for free on 0800 1111 or speak to a counsellor online using 1-2-1 chat.

It can be scary talking when you're stuck at home. If you don't need to talk straight away, sometimes it can be safer to send a message from your locker. We'll usually reply within a day.

In an emergency, you should always call 999.

If someone at home is hurting you, it can help to make a plan of how you can stay safe. Sometimes this can mean:

making sure you're not alone with that person

avoiding them when they've been drinking or they're angry

staying in your room or somewhere in the house that feels safe.

If someone's hurting you, it's never your fault. If something's happened and you're not sure if you can stay safe, then you should phone Childline on 0800 1111 or the police on 999.

A safety plan can help you know what to do if you feel unsafe at home. It can help to make one if you're worried about being hurt or if you think something might go wrong. A safety plan includes all of the information you'll need in an emergency.

It's important to talk to someone you trust or to Childline when you're making a safety plan.

Your plan could include:

who to call - this could be an adult you trust, Childline or the police

safe places you can stay if you have to leave home, and a plan of how to get there if you need to travel

things you'll need in an emergency, like medication or a phone charger

what to do if you're caring for someone else.

If something happens and you need to leave home, it's important to talk to the police. While the country is on lockdown, they have the power to take you home, even when you don't want to. Telling them you've left home and that you don't feel safe will help them to support you.

If you've left home, the best way to get support is by phoning the police on 999.

# data[].attributes.attachment_link.description
Domestic abuse is when a grown up threatens, bullies or hurts another adult in the family. Sometimes it's called domestic violence.

# data[].attributes.attachment_link.readable_text
You should always tell someone about the things you're worried about. You can tell a friend, parent, guardian, teacher, or another trusted adult. If you're struggling with your mental health, going to your GP can be a good place to start to find help. Your GP can let you know what support is available to you, suggest different types of treatment and offer regular check-ups to see how you're doing.

If you're in need of in-the-moment support you can contact , where you can speak to a counsellor. Their lines are open 24 hours a day, 7 days a week.

There are more links to helpful organisations on BBC Action Line .

# data[].attributes.attachment_link.title
How to support a friend with their mental health

# data[].attributes.attachment_link.description
Katie Thistleton with advice from Young Minds on how to support a friend with their mental health.

# data[].attributes.attachment_link.readable_text
Spending time with friends or family when you can, or doing activities away from screen time is important in maintaining good mental health and wellbeing. If you aren't sure what else to do other than gaming, this could be a good time to explore other things you are interested in and develop some new hobbies.
Use gaming as a treat or reward
Although gaming can be an escape, make sure you don't ignore issues in your life that are stressing you out. Coursework building up? Get it done, then reward yourself with a game, and enjoy gaming without the guilt.
Don't be afraid to talk about it
If you're worried about how gaming is affecting you, speak to someone you trust about the issues you're having. If you notice that gaming is affecting your health, be it a physical health symptom or mood swings and low moods, speak to a professional - there is a lot of free and confidential support out there around gaming and your health.

# data[].attributes.attachment_link.description
When does enjoying gaming become a problem? Liv and Daniel share stories of managing their gaming disorder.

# data[].attributes.attachment_link.description
Chat with a counsellor online about whatever's worrying you. Update from Childline We're working a little differently because of coronavirus. You can speak to a counsellor every day from 7:30am - 3:30am.

# data[].attributes.headline
SAFE! Stories - Short animated videos and advice.

# data[].attributes.subject
SAFE! Stories - Short animated videos and advice.

# data[].attributes.attachment_link.readable_text
How to get support

Bullying, both on and off line, can have a massive impact on anyone. Katie's experience is all too common. According to the Anti-Bullying survey, 1.5 million young people reported being bullied in 2016. If you have been a victim of bullying, remember that you are not alone, and that you can ask for help. Find out how SAFE! helped Katie.

If you are struggling to cope with the impact of bullying or crime, tell someone what has happened, they might be able to help. To find out more about the support SAFE! provides, check out our website, or get in touch with us directly, and someone will call you back.

You can get immediate help from Childline on their website or by calling on 0800 1111.

Victim Support has information and further help for young victims of crime

If you are in immediate danger, call the police by dialling 999

Tips for good self-esteem

Believe in yourself and your right to be loved and respected

Have personal goals and aspirations

Take pride and acknowledge when you have done something good

Keep a journal of positive things about yourself, or things you are grateful for

Challenge yourself to be honest about what you do and don't want

This will help you feel in control of the choices in your life

Take care of yourself and make time to do the things you enjoy

Understand that you will make mistakes, everybody does, the trick is to learn from them.

Youngminds - Tips for boosting self-esteem and improving your mental health Youngminds - Looking after yourself How can I improve my self-esteem? Youngminds - No harm done Samaritans

# data[].attributes.attachment_link.description
Bullying, both on and off line, can have a massive impact on anyone. Katie's experience is all too common. According to the Anti-Bullying survey, 1.5 million young people reported being bullied in 2016. If you have been a victim of bullying, remember that you are not alone, and that you can ask for help.

# data[].attributes.attachment_caption
NHS 111 online can be used for non-emergency healthcare advice including physical and mental health help.

# data[].attributes.headline
Call 999 in a medical or mental health emergency. This is when someone is seriously ill or injured and their life is at risk.

# data[].attributes.subject
Call 999 in a medical or mental health emergency. This is when someone is seriously ill or injured and their life is at risk.

# data[].attributes.attachment_link.readable_text
111 online will not give you a diagnosis, but we will direct you to the best place to get help for your symptoms.

We cannot:

issue fit notes - you need to contact your GP surgery

make or cancel appointments for you in other parts of the NHS

Read about how 111 online works in detail

NHS 111 online is available in England only.

Get help in:

# data[].attributes.attachment_link.description
111 online will not give you a diagnosis, but we will direct you to the best place to get help for your symptoms. We cannot: issue fit notes - you need to contact your GP surgery make or cancel appointments for you in other parts of the NHS Read about how 111 online works in detail NHS 111 online is available in England only.

# data[].attributes.attachment_link.readable_text
We've detected that JavaScript is disabled in this browser. Please enable JavaScript or switch to a supported browser to continue using twitter.com. You can see a list of supported browsers in our Help Center.
Help Center