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Stay Alive is a suicide prevention resource full of tools and resources to help people stay safe from suicide.

Find out about the research behind our award-winning work, the impact it has had on those thinking about suicide, and how to get involved in support, campaigns and development.

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The Stay Alive app by Grassroots Suicide Prevention - Grassroots Suicide Prevention

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Find out more about our pioneering suicide prevention app. Read about the research behind our award-winning work, the impact it has had on the at-risk community and how to get involved in support, campaigns and development. Read More…

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Learn how to identify problematic social media use and what you can do about it.

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If you find yourself losing several minutes (or even hours) at a time after using social media, you're not alone.

While social media first started as a way to connect with friends and family, it's since evolved into a coveted hobby used by all age groups.

You may enjoy social media and use it on a daily basis, but are you "addicted" to it?

There's no such thing as an official diagnosis of "social media addiction." But social media overuse is increasingly commonplace today, and it may have some serious repercussions to your physical and mental health.

Learn how to identify problematic social media use and what you can do about it.

Whether you use social media to connect with friends and loved ones, watch videos, or simply "kill time," the popularity of this pastime has increased significantly over the last decade.

This is especially the case in children and teenagers, as well as young to middle-aged adults.

So, how does a seemingly harmless hobby turn into an "addiction"?

Like other types of behavioral addictions, using social media can influence your brain in harmful ways. You may use social media compulsively and excessively. You can become so accustomed to scrolling through posts, images, and videos that it interferes with other areas of your life.

Some experts estimate up to 10 percent of people in the United States have social media addiction. However, due to how common social media use is in general, the number of those who have social media addiction may be higher.

Not everyone who uses social media will develop an addiction. Since this activity is becoming more accessible to more people, though, more people may develop an addiction to social media at some point in their lives.

While social media can seem like mindless and relaxing fun, it actually has a significant effect on your brain.

Whenever you log on to your favorite apps, dopamine signals in your brain increase. These neurotransmitters are associated with pleasure.

When you experience more dopamine after using social media, your brain identifies this activity as a rewarding one that you ought to repeat. Such a reaction may be more felt whenever you make a post of your own and gain positive feedback.

The positive feelings experienced during social media use are only temporary. The way your brain engages in this positive reinforcement is also seen in other addictions.

Thus, as the feel-good dopamine wears off, you'll go back to the source (in this case, social media) for more.

In some cases, social media can be a welcome distraction if you're isolated due to work or an illness. The more you engage, the more your brain will tell you that this is an activity that can help reduce loneliness (which may not necessarily be the case, actually).

Engaging in social media once in a while is unlikely to be harmful. However, there are negative effects to consider when overusing social media.

Some possible downsides of social media include:

A mental health professional can help you determine whether you truly have social media addiction or just really enjoy using it a lot.

But there are a few key differences between social media addiction and a habit that you enjoy. These include:

negative effects to your job or schoolwork due to the overuse of social media (e.g., scrolling through your apps at work or instead of studying)

increased use during other activities, such as hanging out with friends and family, or while eating

increased reliance on social media as a way to cope with problems

restlessness and irritability whenever you're not using social media

anger whenever social media usage is reduced

thinking about social media whenever you aren't using it, so much so that it's the first thing you turn to whenever you have the opportunity

Whether you have social media addiction or are just on your apps more than you need to be, the good news is there are ways you can help decrease your overall use.

Consider the following tips to help you achieve a healthier balance with social media:

Delete your social media apps from your smartphone. While you can still access them from your personal computer, keeping them off your phone may help decrease the amount of time spent on social media overall.

Turn off your personal phone during work, as well as during school, meals, and recreational activities. You can also adjust the setting on each social media app so you can turn off certain notifications.

Set aside a certain amount of time dedicated to social media per day. Turn on a timer to help keep you accountable.

Leave your phone, tablet, and computer out of your bedroom.

Take up a new hobby that's not technology-related. Examples include sports, art, cooking classes, and more.

Make it a point to see your friends and family in person when possible.

It's also important to take regular breaks from social media altogether to help find some real-life grounding.

Depending on your needs, your break can last for 1 day per week, a whole month, or an entire season. Let yourself be in control of this decision - not your social media account.

Social media is increasingly omnipresent today, but this doesn't mean you'll automatically develop an addiction to it.

By taking frequent breaks and setting clear boundaries for yourself and your children, you can help prevent an overreliance on social media before it becomes harmful.

If you do suspect you have social media addiction, there are ways you can treat it to increase your overall well-being. Don't hesitate to reach out to a mental health professional for help with this type of addiction.

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Social Media Addiction: What It Is and What to Do About It

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If you find yourself losing several minutes (or even hours) at a time after using social media, you're not alone. While social media first started as a way to connect with friends and family, it's since evolved into a coveted hobby used by all age groups.

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What Does It Mean to Have a Technology or Video Game Addiction?

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What Does It Mean to Have a Technology or Video Game Addiction?

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Learn more about Technology or Video Game Addiction

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This recipe combines potatoes, corn, shrimp and Cajun seasoning for a delicious and easy meal.

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What to do in the event of a terrorist attack. Guidance issued by Counter Terrorism Policing for members of the public.

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What to do in the event of a terrorist attack. Guidance issued by Counter Terrorism Policing for members of the public.

In the unlikely event of a terrorist attack, remember to follow RUN HIDE TELL - guidance which can be applied to many situations and places.

RUN

escape if you can

consider the safest options

is there a safe route? RUN, if not HIDE

can you get there without exposing yourself to greater danger?

insist others leave with you, but don't let their indecision slow you down

leave belongings behind

do not attempt to film the incident. RUN

HIDE

If you cannot RUN, HIDE:

find cover from gunfire

if you can see the attacker, they may be able to see you. Cover from view does not mean you are safe. Bullets can go through glass, brick, wood and metal. You must still HIDE, even if you are behind a locked door

find cover from gunfire behind substantial brickwork or heavy reinforced walls

be aware of exits

try not to get trapped

be quiet, silence your phone and turn off vibrate

lock and barricade

move away from the door

TELL

When it is safe to do so, TELL bycalling 999

What do the police need to know? If you cannot speak or make a noise, listen to the instructions given to you by the call taker:

nature of the incident - what is happening?

location - where is the incident taking place? Give an address or general location

suspects - where are the suspects?

direction - where did you last see the suspects?

descriptions - describe the attacker, numbers, features, clothing, weapons etc.

further information - casualties, type of injury, building information, entrances, exits, hostages etc.

stop other people entering the building if it is safe to do so

Asset Name

Description

Download

RUN HIDE TELL Leaflet

Printable Leaflet to advise in an event of a terrorist attack
PDF

RUN HIDE TELL Video

Video to explain the steps to take in an event of a terrorist attack
Video

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What to do in the event of an attack. RUN HIDE TELL Guidance issued by CT Policing for members of the public which can be applied to many situations and places.

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The Home Secretary has launched an ambitious new, multi-year national communications campaign which says ‘Enough’ to violence against women and girls.

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The campaign includes television adverts, billboards, social media and radio advertising and will highlight different forms of violence against women and girls and the simple acts that anyone can take to challenge perpetrators of abuse. Forms of violence against women and girls (VAWG) represented include street harassment, coercive control, unwanted touching, workplace harassment, revenge-porn and cyber-flashing.

The campaign was informed by the unprecedented 180,000 responses to the Call for Evidence last year. This multi-year campaign will also include communications to educate young people about healthy relationships and consent, and ensure victims can recognise abuse and seek support.
View a YouTube video about the 'Enough' campaign to tackle violence against women and girls
It has been developed with an advisory group comprising over 30 voluntary sector organisations, survivors and academics who have given their expert insight. The latest findings in behavioural science have also been used, including the role of peers and wider society in influencing people's actions, and the importance of providing simple, clear options to overcome the barriers people can have to challenging abuse.

Alongside advertising, a new website provides more information on the steps people can take to safely challenge violence against women and girls, guidance for victims of these crimes and advice for perpetrators who recognise their behaviour needs to change.

It comes as the Home Secretary, National Police Chiefs' Council and College of Policing (HMICFRS) confirm that they are accepting and implementing all of the recommendations made by HMICFRS in their violence against women and girls inspection. The inspection, commissioned by the Home Secretary last year, recommends:

appointing a full-time VAWG national policing lead to co-ordinate and improve the national policing response - which the Home Office supported, and DCC Maggie Blyth is now in post

adding VAWG to the strategic policing requirement placing it on the same strategic footing as terrorism, serious organised crime and child sexual abuse

new guidance to police forces on how to treat victims and to establish a single national survey on victim satisfaction

ensuring that progress is closely monitored, including violence against women and girls as a priority for the ministerially chaired Crime and Policing Performance Board

taking action to make sure different agencies, including the police, health and education, are working together effectively to tackle violence against women and girls, including considering whether any new duties should be introduced - the government recently made it clear in the Police, Crime, Sentencing and Courts Bill that local areas can consider domestic abuse and sexual offences for the purposes of the new serious violence duty

Home Secretary Priti Patel said:

For too long, the responsibility of keeping safe has been placed on the shoulders of women and girls. This campaign says enough, and recognises it is on all of us to demand major societal change. Everyone has a stake in this.

Our new campaign shows that everyone can play a role in challenging abuse and making our country a safer place. By accepting all of the recommendations in the HMICFRS report I commissioned last year, the government and the police are doubling down to support victims and survivors and punish perpetrators.

The Home Secretary also commissioned a 2-phase independent inquiry, chaired by Dame Eilsh Angiolini QC, to investigate and scrutinise the robustness of vetting practices, professional standards and discipline, and workplace behaviour within the police.

Deputy Chief Constable Maggie Blyth said:

The last year has seen some tragic and shocking incidences of violence against women and girls. There have been abhorrent examples of abuse or misogyny by police officers.

We have a good plan for change in policing to better protect women and girls from violence and root out misogyny in our own ranks.  Experts in the VAWG sector have helped shape it and all forces are implementing it.  I will review progress to ensure we are delivering as well as enabling others to scrutinise our progress.

The government's decision to make tackling violence against women and girls a strategic policing requirement reinforces the commitment already made by police chiefs to prioritise making women and girls safer.

CEO of Karma Nirvana Natasha Rattu said:

We welcome the launch of 'Enough', which the Karma Nirvana team and survivor ambassadors contributed to. The campaign is an important step and sends a powerful message that violence against women and girls cannot go on, and everyone has a role to play to stop it. We are pleased to see the Home Office launch a communications campaign that raises awareness of the abuse women and girls can face on a daily basis, challenges perpetrators and empowers others to know how to safely intervene if they witness unacceptable abuse.

Chief Executive at Women's Aid Farah Nazeer said:

Violence against women and girls is a spectrum, running from the everyday misogyny that is so prevalent, many people don't even notice it, right through to horrifically violent crimes and murder. Campaigns like this by the Home Office are an important tool to raise awareness of sexist actions and language that have been tolerated for too long and normalise the treatment of women as objects. Women's Aid will continue to keep working for the safety of women - until we no longer walk home in fear, whether it is the journey or the destination that holds the greatest danger - but we can't do it alone. It's also not enough that women must initiate and highlight the urgency of these conversations. We need 'allyship' to help bring about structural change.

Jo Todd, CEO of Respect said:

For too long the responsibility has been on women to keep themselves safe. If we are going to tackle violence against women and girls we must hold those who use abuse to account. This involves providing meaningful opportunities for change and robust action for those who continue to abuse. We hope this campaign will challenge those using abuse to take responsibility and enable communities to feel more confident speaking out. Violence against women and girls must not be tolerated in our society, we will not stop until women and children are safe.

Jayne Butler, CEO of Rape Crisis said:

Campaigns such as these are incredibly important for raising awareness not only on the prevalence of violence against women and girls but also of the types of harmful behaviours that are too often minimised and ignored. All too often the onus is put on women and girls to keep themselves safe or mitigate for male violence, so it's encouraging to see a campaign that shifts that responsibility, highlighting the different types of abuse and the importance of bystander intervention.

Payzee Mahmod, Child Marriage Survivor and IKWRO Campaigner, said:

I'm behind this strong campaign which importantly shows that everyone has a role to play in taking action to end violence against women and girls and ensuring that every woman and girl gets the support they need.

Andrea Simon, Director of the End Violence Against Women Coalition (EVAW), said:

We welcome this campaign to tackle male violence against women and girls. We can't end this abuse without addressing the unacceptable attitudes and behaviours that minimise and normalise it.

The End Violence Against Women Coalition has called for a public campaign since 2018, and it is clear that this type of campaign must be long-term, properly funded and shaped by specialist organisations including those led by and for Black and 'minoritised' women.

It's really important to engage men and boys in this conversation, because violence against women and girls is everyone's business and we should all be able to take action and hold each other accountable.

Preventing violence is always better than solely responding after the harm has been done. We need to see more investment in prevention so that as a society, we can continue to have these difficult but necessary conversations and build.

The communications campaign advisory group includes:

Business Disability Forum

Dr Sarah Steele, Cambridge University

Professor Catherine Donovan, Durham University

Office of the Domestic Abuse Commissioner

Drive

Dr Kelly Johnson, Durham University

Professor Nicole Westmarland, Durham University

Dr Stephen Burrell, Durham University

End Violence Against Women  Coalition

Everyone's Invited

FORWARD

Galop

Dr Helen Mott, expert on ending violence against women

Nimco Ali OBE , Independent government advisor on tackling VAWG

Iranian Kurdish Women's Rights Organisation

Karma Nirvana

Laura Bates

Dr Fiona Vera-Grey, London Metropolitan University

Professor Purna Sen, London Metropolitan University

Mental Health First Aid

DCC Maggie Blyth, National police lead for violence against women and girls

Plan International UK

Rape Crisis

ReBuild Britain

Refuge

Respect

Revenge Porn Helpline

SafeLives

Dr Shola Apena Rogers, University of Birmingham

SignHealth

Suzy Lamplugh Trust

Office of the Victim's Commissioner

Welsh Women's Aid

White Ribbon UK

Women's Aid

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Home Secretary says 'Enough' to violence against women and girls

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The Home Secretary has today launched an ambitious new, multi-year national communications campaign which says 'Enough' to violence against women and girls.

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NHS advice about healthy living, including eating a balanced diet, healthy weight, exercise, quitting smoking and drinking less alcohol.

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NHS advice about healthy living, including eating a balanced diet, healthy weight, exercise, quitting smoking and drinking less alcohol.

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Whatever your age, there's strong scientific evidence that being physically active can help you lead a healthier and happier life.

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Step right up! It's the miracle cure we've all been waiting for.
It can reduce your risk of major illnesses, such as coronary heart disease, stroke, type 2 diabetes and cancer and lower your risk of early death by up to 30%.

It's free, easy to take, has an immediate effect and you don't need a GP to get some. Its name? Exercise.

Check physical activity guidelines for:

Exercise is the miracle cure we've always had, but for too long we've neglected to take our recommended dose. Our health is now suffering as a consequence.

This is no snake oil. Whatever your age, there's strong scientific evidence that being physically active can help you lead a healthier and happier life.

People who exercise regularly have a lower risk of developing many long-term (chronic) conditions, such as heart disease, type 2 diabetes, stroke, and some cancers.

Research shows that physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, clinical depression, dementia and Alzheimer's disease.

Health benefits

Given the overwhelming evidence, it seems obvious that we should all be physically active. It's essential if you want to live a healthy and fulfilling life into old age.

It's medically proven that people who do regular physical activity have lower risk of:

What counts?

To stay healthy, the UK Chief Medical Officers' Physical Activity Guidelines, on GOV.UK, state that adults should try to be active every day and aim to do at least 150 minutes of physical activity over a week, through a variety of activities.

For most people, the easiest way to get moving is to make activity part of everyday life, like walking for health or cycling instead of using the car to get around. However, the more you do, the better, and taking part in activities such as sports and exercise will make you even healthier.

For any type of activity to benefit your health, you need to be moving quick enough to raise your heart rate, breathe faster and feel warmer. This level of effort is called moderate intensity activity. If you're working at a moderate intensity you should still be able to talk but you won't be able to sing the words to a song.

An activity where you have to work even harder is called vigorous intensity activity. There is substantial evidence that vigorous activity can bring health benefits over and above that of moderate activity. You can tell when it's vigorous activity because you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing for a breath.

A modern problem

People are less active nowadays, partly because technology has made our lives easier. We drive cars or take public transport. Machines wash our clothes. We entertain ourselves in front of a TV or computer screen. Fewer people are doing manual work, and most of us have jobs that involve little physical effort. Work, household chores, shopping and other necessary activities are far less demanding than for previous generations.

We move around less and burn off less energy than people used to. Research suggests that many adults spend more than 7 hours a day sitting down, at work, on transport or in their leisure time. People aged over 65 spend 10 hours or more each day sitting or lying down, making them the most sedentary age group.

Sedentary lifestyles

Inactivity is described by the Department of Health and Social Care as a "silent killer". Evidence is emerging that sedentary behaviour, such as sitting or lying down for long periods, is bad for your health.

Not only should you try to raise your activity levels, but you should also reduce the amount of time you and your family spend sitting down.

Common examples of sedentary behaviour include watching TV, using a computer, using the car for short journeys and sitting down to read, talk or listen to music. This type of behaviour is thought to increase your risk of developing many chronic diseases, such as heart disease, stroke and type 2 diabetes, as well as weight gain and obesity.

Crucially, you can hit your weekly activity target but still be at risk of ill health if you spend the rest of the time sitting or lying down.

For a summary on the health benefits of being more active, check out these physical activity guidelines from the Department of Health and Social Care.

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Find out how regular exercise can help you lose weight, boost your mood and reduce your risk of developing long-term conditions.

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Menopause and menstruation guidance launched for workplaces to support employees

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Menopause and menstruation guidance launched for workplaces to support employees

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The British Standards Institute has published a new standard to help organisations retain experienced and talented staff.

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Menopause and menstruation guidance launched for workplaces to support employees

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The British Standards Institute has published a new standard to help organisations retain experienced and talented staff.

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Helping you to take care of your mental wellbeing

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Helping you to take care of your mental wellbeing

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Here, you can find what works for you. We'll show you simple and practical ways to ease anxiety, manage stress, lift your mood and sleep better.

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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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Mindfulness is no longer a mystical concept. Numerous books, websites and dedicated apps promote the practice as a potential antidote to many modern-day ailments.

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What is mindfulness?

Mindfulness is the practise of present moment awareness. In recent years, meditation experts such as Jon Kabat-Zinn, and Andy Puddicombe of Headspace, have helped the world see that this is not just a spiritual practice, it is grounded in science and is relevant and helpful to many of us.

Practising mindful eating simply means being present when we eat - paying attention to it and being aware of it. As a mindfulness teacher and registered nutritionist, this is my favourite way to empower clients. It's an easy method to learn, it helps us eat well and is simple to practise as we already eat several times a day. It involves tuning in and enjoying.

How do I practice mindful eating?

Start by practising one step at a time for a few days, then try the next one. Eventually, you can combine all five steps through a whole meal, and experience being fully mindful whilst you eat.

Keep at it and it'll come more naturally. Ultimately, it will give you a sense of understanding, appreciation and respect for your food that will make it an easy habit to continue.

Step 1: When hunger strikes

When you are hungry, become aware of your body and notice a couple of breaths. What is your body telling you? Spend a couple of moments noticing the sensations that give you that message. No need to change them, just become aware of them and explore the feeling.

Benefits: When you listen, your body will tell you if it is actually hungry and what it's hungry for. Learning to accept and therefore tolerate hunger stops us from immediately feeling the need to eat food that we don't really need.

Step 2: Choosing what to eat

Look or think about the choices, becoming aware of what's on offer. Notice all the factors at play - the different foods, what they're made of, how they are prepared, how they smell, the cost. Appreciate that the choice is yours, and notice what thoughts or feelings arise from each option, without trying to change them.

Benefits: To stop and notice the foods on offer opens our eyes to the choices we make. It allows us to make informed decisions that nourish us - whether that's by making a wholesome choice or one that's more indulgent!

Step 3: Preparing your food

Take the time to be mindful as you prepare to eat. It might be as you are peeling back the paper as you walk along, sitting at your desk lifting the lid, or beginning to peel, chop and fry. It doesn't matter where you are or what you're eating - just notice the textures, sounds, smells and what everything looks like as your food is in front of you.

Benefits: We eat with our eyes too, and paying attention to the food you're preparing stimulates and focuses your body, ready for eating. It helps the body to prepare for what it's about to do, so you'll find your digestion and appetite signals working much more efficiently. If your mouth waters - you know you're on track.

Step 4: Eating

Arguably, the most fun bit. Start by having a good look at what you're about to eat. Take note of the textures, shapes and colours, then notice any smells and sounds. When you take a bite, notice the temperature, the texture and all the different tastes. Be aware of how the food feels on your fork or in your hand, then how it feels in your mouth. Notice your mouth chewing away, and your breathing as you go.

Benefits: Being mindful when we are eating food allows the body to respond properly to what it's doing. If you eat while worrying about your next meeting, the body is in stress mode and digestion is compromised. Eating mindfully also allows for the proper signals to be sent to the brain when we're full, preventing us overeating.

Step 5: After you've finished

When you've finished eating (or are having a break), become aware of your body. Again, noticing the breath is a helpful way to engage with yourself. Notice the feelings of fullness, or emptiness, any movement in your body or any tastes that linger.

Benefits: Becoming aware of feelings after we've eaten allows the body to return to a resting state, which aids digestion. Much of our appetite comes from how full we're accustomed to feeling, so bringing our attention to this can help interrupt habitual overeating.
Are you going to try to eat mindfully? Let us know how these steps worked for you when you give it a go!
Enjoyed this? Now read...
Why mindful eating is important for families Nancy Siragusa is a qualified psychotherapist and registered nutritionist specialising in CBT, hypnotherapy and mindfulness for stress reduction and relaxation. She works with individuals and runs workshops for businesses in London. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
10 benefits of walking
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Nutritionist and mindfulness expert, Nancy Siragusa, shares tips to help us all eat more mindfully and explains how it can help our overall health

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Find out how to keep yourself safe online and what you can do if you're a victim of an online crime.

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This website is primarily aimed at GCSE and A Level learners but offers really good advice and guidance for reducing exam stress

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It's normal to feel stressed and worried about exams. Stress is your body's natural response to pressure. While it can help you focus and feel motivated to get things done, sometimes it can feel hard to manage.

Exam stress can affect anyone and it can show up in different ways. For example, you might:

feel anxious or depressed

feel irritable and angry

struggle to sleep

notice changes to your eating habits

have negative thoughts about yourself

worry about the future

lose interest in the things you enjoy

struggle to focus and concentrate

feel unwell - for example, you might get headaches, feel sick or tired

You might experience symptoms of stress that aren't listed here, and that's okay. We are all different and cope with stress and pressure in different ways.

If you notice any of these feelings or you're worried that exam pressure is taking over your life, you are not alone. We have tips on this page that can help.

I wish I knew then what I know now, which is that I am worthy and valuable regardless of what I've 'achieved'.

Exam stress can feel lonely and like a heavy weight to carry, but you don't have to handle it all by yourself. Lots of young people find exams difficult and it's okay to need support from people around you.

Try talking to someone about how you feel. If someone knows that you feel stressed, they can be there to support you, encourage you and offer a listening ear. This could be a friend, family member, carer, community or faith leader, a teacher, or anyone else that you trust. You don't have to go through this alone.

Below are more tips and advice to help manage stress and get through exams.

In the lead-up to your exams

Here are some things that can help in the lead-up to your exams:

Think about whether there's any practical support that might help you deal with exam stress. If there is, speak to a teacher or tutor about it. This could be support with:

a subject you're struggling with

revision help and advice

balancing different subjects

somewhere quiet to revise

access arrangements

It can feel nerve-wracking asking a teacher or tutor for help. But remember that they will have spoken to lots of students who are feeling the same way. Schools want to help their pupils pass exams and you deserve the help and support you need.

Everyone has different needs. Access arrangements help students with special education needs (SEN) or disabilities. This could look like:

extra time to complete the exam

assistive technology (such as a computer, text-to-speech software etc.)

breaks during the exam

You can speak to your school, college or university to find out about applying for access arrangements. Some access arrangements can be organised by the school, but others need the permission of the examining body, so it's best to talk to your school as early as possible.

Here are some tips to try when exams start:

Try not to cram in last-minute revision before your exam. This can be really overwhelming and make you feel like you're unprepared, but you've done everything you can. Instead, try to focus on remaining calm. Breathing exercises and grounding techniques can help you feel calmer before your exam. Take a look at Kerry's blog on the techniques that help her when she feels anxious.

The grounding technique that helps me when I'm anxious

The importance of self-care

'Self-care' is a phrase you've probably come across, but what does it really mean? Simply put, self-care is the little things we do to look after our own mental health.

If you feel stressed about exams, you may feel like you don't have time for self-care, or that you need to spend all of your time revising. It is of course important to revise, but you'll find it harder to revise if you don't take the time to look after yourself. You might try to eat and sleep well, or give yourself time to unwind by gaming or seeing your friends. We are not machines - we all need a break sometimes!

When you're thinking about how to use your time before exams, make sure to factor in time to take care of yourself. You deserve it!

Life doesn't stop around exams

We all have things going on in our lives outside of school, work and exams. Complicated things can happen during exam season that make it hard to study. You might not have the time, space, motivation or concentration.

It could be things like:

It's so important to ask for help if something in your life is making it harder to revise and feel ready for your exams. If you don't want to talk to someone you know, there are lots of helplines at the bottom of this page. You deserve support with whatever you're going through, no matter how big or small it seems.

Keeping things in perspective: results aren't everything

Exams can help you take the next step in your academic or professional career - but results are not the only measure of success. We asked our Activists how they keep things in perspective when dealing with exam stress. Here's what they said:

Real stories about exam stress from young people

Not everyone learns in the same way

We all have our own ways of learning. If you feel distracted or struggle to remember your notes, it might help to try something different. There are lots of techniques to test out and see what works best for you. Take a look at the examples of learning styles and techniques for exam revision.

You might find one way of studying works for one subject, but not for others. You can try different techniques and see what helps you learn best. Revise in whatever way works for you.

More tips and advice from young people

Our Activists and people like you share their tips for revision and coping with exams:

Stress - especially academic stress - has really affected my sleep over the years. I struggled with insomnia all throughout secondary school when I was facing my GCSE exams and then my A Levels.

Don't give up - there is always more than one route to get to where you want to be. It doesn't matter how long it takes or how you get there.

You might also find helpful...

More tips, advice and real stories on what to do if you're struggling with exam stress.

This page was reviewed in October 2023. It was co-created by young people with lived experience of exam stress. 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.

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Exam Stress | How To Deal with Exam Stress

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It's normal to feel a bit worried about exams, but sometimes they can make you feel anxious or depressed. Find out how you can deal with exam stress.

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Talk about taking and uploading photos to the internet and shares the following tips for students.

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Teacher resources to help students understand how to stay in control of their images and what to look out for when sharing content.

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The dangers of oversharing: Quick privacy tips to stay safe

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The dangers of oversharing: Quick privacy tips to stay safe

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This guide explores the risks of oversharing and provides practical, up-to-date tips to protect your personal information online.

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Social media oversharing data privacy risks concept.

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Oversharing Online? Learn The Risks

Oversharing occurs when you reveal too much personal information, such as details about your location, daily routines, relationships, or opinions. This information can be exploited by cybercriminals or misused by others. For example:

Sharing your travel plans in real time could alert burglars that your home is unoccupied.

Posting personal milestones might provide hackers with clues to answer your security questions.

Mentioning your pet's name or a favorite childhood memory could expose information commonly used in passwords.

You should always keep in mind the permanence of online content. Posts you assume are private can be screenshotted, shared, or retrieved long after they have been deleted. Social media posts can also be misinterpreted or taken out of context.

These factors can pose risks to both your present and future, including strained relationships, professional repercussions, and even threats to your physical safety.

Beyond direct risks, oversharing contributes to a growing culture of surveillance. Companies use your shared information to build detailed profiles for targeted advertising. While this might seem harmless, it is worth considering how much control you are giving away over your personal data.

Simple Strategies For Safer Sharing

The first step to protecting your privacy is to understand your audience. Before posting, ask yourself who needs to see this information and whether it is appropriate for them.

Social media platforms allow for audience segmentation, so take advantage of tools that let you limit your posts to trusted friends or specific groups. Better yet, share after the fact rather than in real time to keep your current location private.

One of the most effective ways to prevent oversharing is to think before you post. Reflect on whether the information you are about to share is something you would feel comfortable with anyone seeing-not just close friends but also potential employers, strangers, or even cybercriminals.

Do not forget that social media platforms frequently update their features, sometimes changing default settings to make them more public. It is essential to regularly review your privacy settings and ensure that your posts, profile information, and activity are restricted to your intended audience. Do keep your accounts set to private, and accept follow requests only from people you trust.

Secure Your Online Accounts

Avoid linking online accounts unnecessarily, as this can create vulnerabilities if one account is compromised. Before signing up for a new service or app, evaluate whether it genuinely requires your personal information. Many quizzes, games, or apps ask for access to your social media accounts without providing a valid reason. Be selective about the permissions you grant and disconnect apps you no longer use.

Stay Vigilant About Your Digital Footprint

Oversharing is not limited to what you post-it also includes the information your apps and devices share. Here are a couple of tips:

Disable location tracking for apps that do not need it, especially on social media platforms. This step helps reduce the risk of exposing your daily patterns or whereabouts.

Avoid tagging locations in posts or uploading pictures that reveal identifiable details, such as street names or landmarks near your home.

Be cautious with metadata; photos and videos reveal time, date, and location. Scrub metadata to protect your habits and whereabouts.

Be mindful of the photos you share. A seemingly harmless image can inadvertently expose sensitive information, such as a document in the background or a visible address. Always review pictures before posting to ensure they do not reveal more than intended.

Additionally, consider setting up alerts to notify you if your name or other personal details appear online. Periodically searching for yourself on search engines can also help identify and address any unintended exposures.

Cultivate Healthy Offline Habits

It is important to maintain a healthy balance between online and offline interactions. Spending less time online reduces the pressure to share and helps build stronger in-person relationships. Engage in hobbies, exercise, or face-to-face conversations and relationships.

Guide Kids On Privacy

For children and teens, understanding the implications of oversharing is especially critical. Parents and educators should guide them on privacy settings, the permanence of online posts, and the importance of safe sharing habits.

Exercises like the "Granny Test"-asking if they would be comfortable with a grandparent seeing their post-can help young users think twice before sharing sensitive content.

Creating a private profile as a controlled environment can also teach them safe social media practices before they engage with a broader audience.

Teaching children about the risks of geotagging is equally important. Explaining how location data can reveal patterns or attract unwanted attention ensures they understand why such features should be used sparingly.

Reinforcing these lessons through practical examples, like reviewing their recent posts together, can build lasting awareness.

Respond To Privacy Concerns

If you discover that your personal information is publicly accessible or improperly handled, take immediate action. Start by contacting the responsible platform or organization to address your concerns. Many companies have protocols for investigating privacy issues and can assist in resolving them. If necessary, escalate the matter to regulatory authorities or seek legal advice.

In the event of a data breach, follow the instructions provided in another article. Additionally, learn to identify phishing attempts, as cybercriminals often disguise themselves as legitimate entities to trick users into sharing sensitive information. Awareness and caution are your best defenses against such threats.

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The Dangers Of Oversharing: Quick Privacy Tips To Stay Safe

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Discover how hidden metadata, geotagging, and overlooked privacy settings can expose you. Learn actionable steps to stay safe and protect your personal data online.

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You can reduce your risk of these threats by following the tips in this short guide.

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The Internet is most certainly part of our lives these days. We use the Internet for banking, work, social interaction, dating, shopping and much more. However, scams, hacks, identity theft and many more dangers on the Internet are real and all too common. Most parents are aware of the dangers for young people, but without Internet safety, as adults, you are also at risk every time you use a smartphone or Internet-connected device. Identity theft, getting into trouble for posts made on social network sites, and cyberbullying are just a few potential risks.

However, you can reduce your risk of these threats by following the tips in this short guide.

Think About What You Post

Social media is a great way to connect with friends and family like the kids when you are away. All too often, people post pictures of nights out and extra-curricular activities that, while fun at the time of posting, may have serious repercussions and could come back to haunt you. Plenty of people have lost employment contracts, careers, and even livelihoods over the posting of their activities or controversial opinions.

Posting your fun day out will no doubt get you some "likes" and comments, but when your boss sees it after you have called in sick for that particular day, they will likely have a comment too!
Tips
Before you post or send your comment or photo, consider a person in authority and respect, reading and looking at the photo. If it feels uncomfortable, then don't post it.

Guard Personal Information

Your information is valuable so don't post it on social media platforms! Identity fraud is on the increase and one of the first places a fraudster will look to gather personal information is social media sites. Excited travelers have even been known to display their passport with all kinds of information on it. Obtaining just a small detail can allow a thief to gain more information and you could soon become a target for identity fraud.
Tips
Keep personal information to a minimum. If you want to include your birthday on your profile do so privately so that only users you know can view it. Displaying a full date of birth will make you more vulnerable still.

Don't just accept friend requests from people you have never met and do not know. Fraudsters can easily pertain to be interested in fly fishing or fashion just like you, making it all too tempting to add a like-minded "friend" to your list.

Password Safety

Password safety is paramount for staying safe online. Statistics show that over 50% of Internet users use the same password for all or most of their accounts and sites. It is an easy mistake to make as with so many sites asking for a password, users tend to pick just one that they can remember. However, by doing so, you place yourself in danger of having your personal information becoming insecure.

When creating a new password account, make sure it is at least 12 characters and is unique. Make sure it is complex so include letters, numbers and symbols. A hacker can easily reveal potentially millions of user passwords from a corporate attack. If you use the same password then that password could then be used to access other accounts.

Create a simple document or use a Password Manager on your laptop or PC to store passwords safely. Create a unique password for your personal home computer so that only you can log in just like you would when at work.

The safest online accounts use multi-factor authentication. This system uses various methods to ensure the identity of the user. For example, you might need to enter a code that was sent to your authorized smartphone to log in to your account in conjunction with passwords and security questions.

Boost Your Network Security

Making sure that your connections are secure is also important. The router that you use in your workplace and at home is likely password-protected, which means that all the data is encrypted increasing Internet safety. However, when you sit in a coffee-shop, restaurant, or hotel, plenty of people take advantage of the free Wi-Fi available. Hackers can very easily access information from your device and use the information later to empty bank accounts and more.
Tips
If you have your own Wi-Fi, then use it rather than accessing unsecured networks. You can also use a Virtual Private Network (VPN). This type of software will allow you to connect securely from anywhere.

Phishing Scams

Phishing scams are attempts to obtain personal information. These spam emails will trick the user into revealing personal information by means of quizzes, offers, and competitions. Simply clicking on some of these emails can damage your device with malware.
Tips
If it looks too good to be true, chances are it is and do not click on it. If you do not who the sender is then don't click on it. Never give out personal information and always remember even if you have an email from a bank that you actually use that does not mean the email is genuine. A bank will never ask for passwords in this manner, so don't give them out.

Often, if a bank has been targeted in this way, they will alert their customers in newsletters, emails, or information on the login page of your internet banking. Be sure to keep a lookout for these and alert your bank if you think you have received a phishing email that is purportedly from them.

Use Firewall Protection

Firewalls and anti-virus software protection are the best way to keep your information secure and should be used in conjunction with a secure network. A firewall acts a barrier, which prevents your devices being accessed by unauthorized users. The firewall will allow you to connect all devices to your network such as webcams to make sure they are secure. Often, such devices don't have security measures, allowing hackers to gain entry to your network.
Tips
Check that your device has a firewall included in the security software and if it doesn't then install a separate firewall.

Safe Shopping

Shopping online is big business with an estimated 1.61 billion people using the Internet to make purchases online in 2016. New sites are launched every day often from startup drop-shipping businesses rather than dedicated online and high-street retailers. When you are shopping online inevitably you are going to be giving out your personal information, as well as details including the security information of your credit and debit cards. If the site is not secure then you could leave yourself open to having your information hacked.
Tips
Any website address used for banking or for online shopping should start with "https." If the site starts with "http" then avoid it. There should also be a padlock icon that is located within the URL field.

Use established sites that you have heard of or that have been recommended. If you see any spelling errors then this is an indication that the site could unsecure or a copycat scam. You can also use a safe search tool that will enable you to be aware of sites that are best avoided.

Cyberbullying

It is a myth that cyberbullying only affects children. A recent survey reported that an estimated 40% of American adults say that they have been affected by cyberbullying. Cyberbullying can take many forms and includes being called offensive names, being stalked, physically threatened, and sexually harassed. Severe forms of harassment, often by strangers, causes emotional trauma for those targeted.
Tips
If you have been targeted by a cyberbully then there are steps you can and should take.

First and foremost, do not respond. That is exactly what the bully wants a hurt or angry response, which they will feed upon. If you don't respond then it will become boring after a time.

Second, keep a record of every picture, comment, tweet, text, or email. Cyberbullies may think they are anonymous but when they have been tracked down you will have a trail of their actions on which to build a case.

You can report the abuse to the website it came from to have them removed from the site. If the cyberbully is a colleague then speak to your manager. If the cyberbullying is serious, you need to call in law enforcement officers who take online harassment seriously and will be able to deal with and prosecute the offender.

If the cyberbully just has the one source in which to contact you then it is easy enough to block the bully and that should fix the problem immediately.

Cyberbullies cause upset and stress. Speaking to friends who are trustworthy is a good way to feel better. They can offer support and may advise you to take action that you had not previously considered appropriate.

No one wants to go to the hassle of changing contact information, email addresses and phone numbers. In some cases, however, this could be an option as a last resort.

Mobile Devices

Staying safe online also includes considering the growing use of smartphones. Mobile devices are vulnerable to apps and links that are sent by text message.
Tips
Just like with emails don't click on suspicious texts and don't respond to texts from people you don't know.

When downloading apps, make sure that you go to official app stores and check out the reviews, before you download. As with your other devices, ensure that the security software is enabled to protect your information.

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Cyber Safety Tips for Adults - StaySafe.org

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The Internet is most certainly part of our lives these days. We use the Internet for banking, work, social interaction, dating, shopping and much more. However, scams, hacks, identity theft and many more dangers on the Internet are real and all too common.

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Coping with exam pressure, a guide for students by Ofqual

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Coping with exam pressure, a guide for students by Ofqual

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How to feel more confident about exams and assessments

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Coping with exam pressure - a guide for students

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Tired of doomscrolling? Discover 12 powerful habits to break the cycle, boost your well-being, and reclaim your time.

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How to Stop Doomscrolling: 12 Habits That Actually Work - Nibble Blog

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Tired of doomscrolling? Find out why you can’t stop and 12 ways to break the habit for good with practical, psychology-based strategies for busy adults.

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We can help you learn about the impact of alcohol on you, your family or friends. Here we'll support you with the advice and information you need.

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Alcohol support services

If you are concerned that you or someone you care about has a problem with alcohol there is a lot of help available. Here you can find useful links and phone numbers to get the support you need.

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We can help you learn about the impact of alcohol on you, your family or friends. Here we'll support you with advice, information and strategies to help reduce alcohol consumption and improve your health.

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The Mix - Crisis Support for under 25 year olds

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The Mix - Crisis Support for under 25 year olds

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Crisis Messenger

Do you need help now? Our crisis messenger text service provides free, 24/7 crisis support across the UK. If you’re aged 25 or under, and are experiencing any painful emotion or are in crisis, you can text THEMIX to 85258.

We know that finding the right support is important, especially if you need someone to talk to right now. We aim to connect every texter to a trained volunteer in less than five minutes to provide crisis help.

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Welcome to The Mix's Get Support section. Here you can visit our discussion boards, use our Group Chat Service and speak to our advisors.

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Samaritans are available 24/7 116 123 so you can call them anytime for a conversation, they are supportive and can stay on the phone as long as you like. They are a listening helpline.

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

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What sorts of things might help you prepare for exams?

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What sorts of things might help you prepare for exams?

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xams can cause a mixture of feelings – hope, excitement, pressure – but the experience we tend to associate most with exams is worry or stress. Feeling some level of apprehension around exams is normal. When something feels important to us, especially when it is also new and unfamiliar, this worry is a natural response that is designed to help us deal with the situation

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Exams can cause a mixture of feelings - hope, excitement, pressure - but the experience we tend to associate most with exams is worry or stress. Feeling some level of apprehension around exams is normal. When something feels important to us, especially when it is also new and unfamiliar, this worry is a natural response that is designed to help us deal with the situation. Research shows that small and manageable amounts of apprehension can actually be helpful, giving some students the focus they need to prepare and do their best.

Our research during lockdown showed that some students were pleased when exams were cancelled, but just as many felt that they had missed out on an opportunity to prove what they could do. Preparing for exams this year, after Covid and school closures, might feel a bit different to "normal", and you might feel excited or hopeful, or worried or pressured, or a mixture of things.

If you are feeling worried, there are strategies you can try to help reduce your worry. Students with manageable amounts of worry can see exams as a challenge they can cope with.
Find ways to take control
With any assessment, like a job interview, or a driving test or an exam, it can feel like someone else is taking control of your future. Disruption and uncertainty over the last two years might make this feel even more true this year. Schools and exam boards know this too. They have found out about student and teacher experiences and are making changes to the way exams will take place this year to ensure that you are not disadvantaged.

It's important to remember you are being assessed on your work and that you do have control over this. Focus on what you can do now to show the best of your learning. Your class work, homework assignments, class tests, and exam revision will all directly support your preparation for final exams, and knowing you are doing this will help keep anxiety at bay.
Actively managing your well-being.
Looking after your physical, mental and social well-being will help you manage during your examination preparation. Try to establish routines in things like:

socialising - spending time with particular friends or family who make us feel happy;

relaxing - whether actively, like playing a game, or passively, like watching a film;

exercising - which can 'work off' stress and can get you outdoors too;

eating - keeping mealtimes regular and balancing healthy options with treats;

sleep - safeguarding time to 'wind down' and get good quality sleep can be a big help when managing a demanding period of work or study.

We know all these things can help keep you healthy, but you will know which are the most important for you, the main thing is to be aware of what is important for your well-being and to actively protect that during your exam preparations.
Remember you aren't on your own
You are one of many thousands of students preparing for examinations. People often feel reassured when they can talk to each other about their experiences and hear how others are finding ways to cope. Talking to other people in your year group and hearing about how they are preparing for and thinking about their exams can feel supportive. And sometimes you find out about personal or practical strategies that might work for you. In some schools, a form tutor might arrange for some time to talk as a class about how exam preparation is going and feeling.

For some students, worries about exams do become too difficult to cope with on their own and persistent anxiety can negatively affect your well-being and exam preparation. If your worries feel overwhelming you can get help to cope. Speak to a trusted adult, or to one of the professional services/ organisations below:
Professor Kevin Woods and Dr Tee McCaldin

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What sorts of things might help you prepare for exams?

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Exams can cause a mixture of feelings - hope, excitement, pressure - but the experience we tend to associate most with exams is worry or stress. Feeling some level of apprehension around exams is normal. When something feels important to ...

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Shout is the UK's first and only free, confidential, 24/7 text messaging support service for anyone who is struggling to cope.

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Online resources and support

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

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

Resources for you

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

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

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Support for Males who have been the Victims of abuse

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Support for Males who have been the Victims of abuse

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The Home Office has released a document on supporting male victims of crimes commonly associated with violence against women and girls (VAWG) that supplements the plan to tackle domestic abuse.

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Position statement on male victims of crimes considered in the cross-government Tackling Violence Against Women and Girls Strategy and the Tackling Domestic Abuse Plan.

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Position statement on male victims of crimes considered in the cross-government Tackling Violence Against Women and Girls Strategy and the Tackling Domestic Abuse Plan.

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Broadband providers block website linked to suicide deaths

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Broadband providers block website linked to suicide deaths

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Leading UK broadband providers have told the BBC they have blocked access to a website promoting suicide.

Sky Broadband, which has 5.7 million users, says the forum will automatically be barred if home users are using its standard filters.

Virgin Media said it would be automatically barred on its mobile and broadband services, while TalkTalk and BT said it could also now be blocked.

It follows a BBC investigation linking the forum to more than 50 UK deaths.

Bereaved relatives had written to internet service providers in the UK requesting they block the site.

Sky Broadband - the second biggest internet service provider (ISP) in the country - has now confirmed the forum had been added to a list of websites that are blocked by its Sky Broadband Shield safety filter, which is automatically activated on home routers.

The company said it had moved as quickly as possible and blocked the online forum with "immediate effect".

TalkTalk - which has about four millions users - told the BBC the site would now be blocked for any customer with its HomeSafe safety filter activated. It said it was unable to automatically block the site.

BT told the BBC the site is automatically barred on their mobile networks and is also blocked on home broadband, if users turn on parental controls.

Virgin Media said its web filters are switched on by default and the site is now blocked.

Following the publication of the BBC investigation, administrators of the controversial website have posted a message on its front page saying they are unconcerned by threats from the UK digital safety regulator Ofcom to block their forum. The post also calls on users in the UK to lobby MPs against the newly passed Online Safety Act.

David Parfett's son Tom, 22, ended his life in 2021, after finding instructions on the forum.

Responding to Sky Broadband's decision, Mr Parfett said: "It made me cry. It's pure relief, mixed with anger that Tom may still be here if [the forum] had been regulated two years ago. My sole aim has been to stop other people being influenced to take their own life."

Joe Nihill, 23, died in 2020 and left a note asking his family to get the forum shut down.

His mother Catherine Adenekan and sister-in-law Melanie Saville said other internet service providers should follow Sky Broadband's example.

"It's really important to us both, as it means access is becoming limited to prevent others... finding it - which is a step in the right direction."

The BBC identified Lamarcus Small as one the of the creators of the site and tracked him down to his home in Huntsville, Alabama, in the US. He refused to answer any questions, but an account associated with Mr Small on the controversial platform "Kiwi Farms" has since posted about the BBC's findings.

"The UK wants to block the site and pretend that this is going to help things, when it won't," the post says, continuing: "Chasing me down to the ends of the earth to harass me isn't going to solve the mental health crisis, nor would shutting the site down."

Responding to the post, Mr Parfett added: "These people encourage others to die and celebrate death, they have no place in a civilised society."

The government's controversial Online Safety Bill, which aims to make the internet safer, became law last week - giving the regulator, Ofcom, further jurisdiction.

In a statement Ofcom told BBC News: "If services don't comply, we'll have a broad range of enforcement powers at our disposal to ensure they're held accountable".

In a further development, digital music streaming service Spotify has moved to disable what is called a "social login" button on the forum.

A "social login" allows users of an app to use their existing username and password to register or log on to a third party website, using a simple click button.

BBC News discovered the Spotify "social login" button on the pro-suicide forum and approached the music app for comment.

Spotify says the feature was enabled by a third party developer, without the company's knowledge, violating their terms of agreement. It said: "Once we were alerted to this matter, we removed access for the site in question immediately and the button no longer works."

If you've been affected by issues in this story, help and support is available via BBC Action Line

Have you been affected by the issues raised in this story? You can get in touch by emailing haveyoursay@bbc.co.uk.

Please include a contact number if you are willing to speak to a BBC journalist. You can also get in touch in the following ways:

If you are reading this page and can't see the form you will need to visit the mobile version of the BBC website to submit your question or comment or you can email us at HaveYourSay@bbc.co.uk. Please include your name, age and location with any submission.

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Broadband providers block suicide website linked to 50 deaths

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Bereaved families had asked internet providers to block the forum, following a BBC investigation.

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The content explains the five fundamental British values introduced by the Department for Education in 2014: democracy, rule of law, mutual respect, individual liberty, and tolerance of different faiths and beliefs. It defines each value, provides everyday and school-based examples, and emphasizes their role in shaping life in a diverse Britain.

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Watch videos instantly on Bing—enjoy direct playback, discover related clips, and dive into trending content all in one place.

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When they’re thinking about suicide or feeling unsafe, young people have to know how and where to find help – and everyone else needs to know what to do and say when it matters most.

That’s why Papyrus exists.

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Skip to content

Watch the full video

Thinking of suicide?

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

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

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

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

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

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

Our latest news

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

Our upcoming events

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

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Papyrus UK Suicide Prevention | Prevention of Young Suicide

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

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The mental health benefits of physical activity

It's a scientific fact that regular physical activity and exercise can make us healthier and happier.

When we're active, the body releases feel-good hormones that can improve our mood and boost our energy.

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One of the best things we can do for our mental health and wellbeing is to be active - it's a natural mood booster.

Our bodies release feel-good hormones when we're active that can also reduce anxiety and stress, and help us sleep better.

There are lots of free and affordable ways to get moving for all ages and levels of physical ability, including our Couch to 5K and Active 10 apps, so we can all benefit.

Find out more about the mental health benefits of physical activity and ways to get moving.

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Be active for your mental health - Every Mind Matters

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Find out about the benefits of physical activity for your mental health and ways to get moving to boost your mood.

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The Hub of Hope is the UK’s leading mental health support database. It is provided by national mental health charity, Chasing the Stigma, and brings local, national, peer, community, charity, private and NHS mental health support and services together in one place for the first time.

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Teenagers ‘risking prison over extremist content without leaving their rooms’

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Teenagers ‘risking prison over extremist content without leaving their rooms’

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The head of Counter Terrorism Policing said they were seeing more online hatred spill over into ‘real threats of violence on the streets’.

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If you are planning on buying tickets to an event this summer, take time to read "Get Safe Online" advice on purchasing tickets online safely. Attached is a new leaflet on Ticket Fraud, whilst the below link provides the latest advice listed on our website:

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You want tickets to see your favourite band, a festival or a big sporting event. The box office and other well-known sites have sold out, and you're reluctant to pay the prices on the fan ticket exchange sites. So you respond to an ad on social media or an online marketplace.
The seller tells you they'll post or email the tickets as soon as you've transferred the money to their bank account. But when you try to contact them after nothing's arrived, they've disappeared off the face of the earth. Checking a fan forum, you find that dozens of other people have fallen victim to the same fraud.
This happens to thousands of music, sports and other fans every year who get tricked into buying fake or non-existent tickets. However desperate you are to get into a gig, festival or game, don't buy tickets from anyone apart from official vendors, the box office or reputable fan reseller sites.
Your expert ticket buying tips

Buy tickets only from the venue's box office, sports club, promoter, official agent or reputable ticket exchange sites.

Consider that tickets advertised on any other source such as auction sites, social media and fan forums may be fake or non-existent, however authentic the seller may seem and whether they're advertised below, above or at face value.

Don't be tempted to click on social media, text or email links or attachments offering tickets, as they could link to fraudulent or malware sites.

Paying for tickets by bank transfer - however desperate you are to get hold of them - could result in you losing your money if it's a fraud. The responsibility for losses lies with you, not anybody else, including your bank.

Check sellers' privacy and returns policies.

Consider paying by credit card to get additional protection over other payment methods.

Double-check all details of your purchase before confirming payment.

Before buying online, check that the page is genuine (carefully enter the address yourself, not from a link) and secure ('https' and a locked padlock), and log out when you've completed the transaction.

Keep receipts until after the event.

Get the full story

For everything you need to know about protecting yourself from ticket fraud, visit www.getsafeonline.org and search 'Buying Tickets'

#TicketFraud

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Buying Tickets Safely Online - Get Safe Online

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You want tickets to see your favourite band, a festival or a big sporting event. The box office and other well-known sites have sold out, and you're

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Mind.org.uk - How to get help in a mental health crisis

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Mind.org.uk - How to get help in a mental health crisis

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If you feel like you might seriously harm yourself or attempt suicide, you need urgent medical help.

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Equality Diversity & Inclusion Explained 

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Equality Diversity & Inclusion Explained 

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The video explains equality, equity, diversity, and inclusion in the workplace, referencing the Equality Act 2010.

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Watch videos instantly on Bing—enjoy direct playback, discover related clips, and dive into trending content all in one place.

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ANDYSMANCLUB are a men’s suicide prevention charity, offering free-to-attend peer-to-peer support groups across the United Kingdom and online. We want to end the stigma surrounding men’s mental health and help men through the power of conversation. #ITSOKAYTOTALK

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ANDYSMANCLUB are a men’s suicide prevention charity, offering free-to-attend peer-to-peer support groups across the United Kingdom and online.

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Holidays and Observances in United Kingdom in 2026

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Holidays and Observances in United Kingdom in 2026

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It is always good to celebrate :-)

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Holidays and Observances in the United Kingdom in 2026

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Overview of holidays and many observances in the United Kingdom during the year 2026

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Thinking about suicide? Worried about someone?

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Thinking about suicide? Worried about someone?

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Stay Alive is a Grassroots app, suicide prevention that can make a real difference when it is needed the most

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The Stay Alive app is a pocket suicide prevention resource for the UK, packed full of useful information to help you stay safe. You can use it if you are having thoughts of suicide or if you are concerned about someone else who may be considering suicide.

In addition to the resources, the app includes a safety plan, customisable reasons for living, and a life box where you can store photos that are important to you.

"I have used this app with volunteers and service users across the UK and the feedback is consistently positive. People have used it when in crisis and say it is literally life-saving."
Suffolk User Forum Survey 2017

Are you thinking of suicide, or worried about someone else and don't want to use the app? Check our "Find Help Now" pages for:

Helplines

Websites

Other services

These can help when you are having thoughts of suicide or are in a suicidal crisis. They can also help if you are concerned about someone.

We believe there's no shame in reaching out for help if you are feeling stressed, depressed or experiencing suicidal crisis in some form. If you're not sure of who to reach out to in your community and don't want to download the app, some of the contacts on our "Find Help Now" pages could help. People who care are ready to help you right now.

View Find Help Now

New features

The Stay Alive app has been given a complete overhaul. It's packed with more resources, more tools, and more information to help you or those you are worried about stay safe.

Optionally create a StayAlive account that will allow you to synchronise your LifeBox and other content across multiple devices, including the new website at www.stayalive.app.

The LifeBox now allows you to add videos and other file types alongside your existing photos.

There's a new search facility in the Find Help Now section which allows you to search for resources, helping you find exactly what you need.

You can now share your Safety Plan, Wellness Plan, and Reasons for Living with family, friends, or anyone that may be supporting you.

Life-saving features

Quick access to UK national crisis support helplines.

Quick access to local crisis services across of the UK.

A safety plan that can be filled out by a person considering suicide.

A LifeBox to which the user can upload photos from their phone reminding them of their reasons to stay alive.

Safety contacts page.

Strategies for staying safe from suicide.

How to help a person thinking about suicide.

Wellness Plan for your recovery, a place for your positive thoughts, inspirations and ideas.

Suicide myth-busting.

Research-based reasons for living.

Online support services and other helpful apps.

Suicide bereavement resources.

All guidance and information within the app are reviewed and updated every 6 months to check all resources are updated and links are in working order.

The app is fully compliant with GDPR and international data management standards.

"This weekend I found the online support list and the keeping safe for now section helpful and made me feel less lonely. Unlike so many mental health apps yours is not patronising and doesn't claim to 'fix' anyone. No app will ever be able to fix me but yours kept me company during a very long, dark weekend. Thank you for that."
Anonymous, via Facebook

"[The app helped me help someone else to stay alive] by introducing and making clear the option of 'stay safe for now'. This was so helpful for the young person I was working with who felt as if she had no choice other than to try and kill herself given how hopeless she felt."
Anonymous, via online survey

"Aside from Breathing exercises, grounding techniques and lots of useful tips and contacts, it has a section called 'My Life-box'. Here I can add pictures that remind me of my reasons to stay alive. I uploaded a funny photo of Si, one of my Mum and Dad celebrating their 50th wedding anniversary and one of Saagar and I, happy together. This is the next best thing to a friend sitting with me, holding my hand when I am down and out."
SANGEETA MAHAJAN, on her blog.

A life saving story...

"I have had the Stay Alive app on my phone for many months, I keep my safety plan updated on it and have read a lot of the content. This has been incredibly helpful for me, but it is in the event of crisis that I have found the app most useful.

A few months ago I found myself in a position where my thoughts of suicide were so strong and prominent, that I needed immediate help to avoid another suicide attempt. In previous moments like this I have not known where to turn for help and have instead begun turning suicide plans into actions.

Fortunately, when I was trying to think if there were options other than suicide open to me, I remembered that I have the app and that it might help. I was able to immediately dial through to a helpline using the crisis resources on the "find help now" section of the app and they were able to support me and keep me safe in the short term, until further help could be reached. They were also able to help friends look after me.

I think perhaps without the app and its ability to help me to find help, strong suicidal thoughts would have become another suicide attempt. I believe that it is a unique resource which I carry with me everywhere I go, which gives it an unbelievable scope to help."
Brighton resident

StayAlive in professional healthcare settings

The app is included on mental health patients' discharge paperwork at Brighton & Hove and Haywards Heath Accident & Emergency Departments

The app is pre-installed on a number of counselling service waiting room tablets

Sussex Police promote the app to staff on their intranet and also to community members on their public-facing website

Sussex Partnership NHS Foundation Trust promote the app to their staff and service users

A wide range of mental health practitioners (both clinical and non-clinical) and therapists are using the app in and/or between sessions with their patients and clients

A recent independent evaluation report (PDF) from the Kent Surrey Sussex Academic Health Science Network showed the app helped 76% of at-risk users to stay safe from suicide. The upgrade and evaluation were funded by the Crisis Care Concordat - Beyond Places of Safety scheme from the Department of Health & Social Care.
Stay Alive: Qualitative Review and Opportunity Cost Model (PDF)

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Stay Alive App - Grassroots Suicide Prevention

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Stay Alive is a suicide prevention app for the UK, packed full of resources, useful information, and tools to help you stay safe or help someone else.

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Mental Health Helpline for Urgent Help - NHS (www.nhs.uk)

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Mental Health Helpline for Urgent Help - NHS (www.nhs.uk)

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NHS urgent mental health helplines are for people of all ages in England.

You can call 111 for:

24-hour advice and support for you, your child, your parent or someone you care for

help speaking to a mental health professional

an assessment to find the right care for you

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NHS urgent mental health helplines are for people of all ages in England.

You can call for:

24-hour advice and support for you, your child, your parent or someone you care for

help speaking to a mental health professional

an assessment to find the right care for you

You may need urgent help for many reasons.

The important thing to know is you will not be wasting anyone's time.

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Mental Health Helpline for Urgent Help - NHS

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Find NHS urgent mental health helplines for people of all ages. Call for 24-hour support from a local service to help you with a mental health emergency.

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The key to healthy eating is having a balance of different foods and nutrients in your diet.

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A healthy balanced diet | British Nutritional Foundation

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The key to a healthy eating is having a balance of different foods and nutrients in your diet. Although there is no ‘one size fits all’ healthy diet, there are six principles we recommend.

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Advice and understanding for the LGBTQIA+ community 

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Advice and understanding for the LGBTQIA+ community 

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We are a safe space for anyone to discuss anything, including sexuality, gender identity, sexual health and emotional well-being.

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Switchboard provides a one-stop listening service for LGBT+ people on the phone,
by email and through Instant Messaging.
Find out more here.

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Some studies suggest that what we eat and drink can affect how we feel.

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Why are vitamins and minerals important?

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Why are vitamins and minerals important?

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Common questions so you can make sure you’re getting the right amount of vitamins and minerals for good health.

***Check with your GP to see if you require vitamins and minerals ***

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Why are vitamins and minerals important?

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Do you know all the benefits of vitamins and minerals? Here Bupa Dietitian Christina Merryfield reveals why it’s so important that you’re getting the right amount.

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Free mental health support in your pocket

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Free mental health support in your pocket

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Meet the CALMzone app: Free mental health support in your pocket

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Meet the CALMzone app: Free mental health support in your pocket | CALM

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CALMzone is CALM’s free app to help you deal with anxiety. CALMzone is full of mental health exercises and info to help you manage anxiety, panic, stress and whatever life throws at you.

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Headspace is a good mindfulness tool. It can take as little as 5 minutes to go through an exercise and can really help to calm your mind.

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Headspace Content | Meditation & Sleep App

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Improve your mental health with Headspace, the top-rated app for meditation, mindfulness, and better sleep. Explore guided exercises, sleep sounds, and relaxation content.

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You could have up to six free sessions over the phone with the same bereavement support volunteer. It’s a safe, confidential space to discuss your feelings around bereavement. Each session can last up to 45 minutes.

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Marie Curie’s Bereavement Support Service is a free, UK-wide listening service for people grieving someone’s death from a terminal illness.

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At AA, alcoholics help each other. We will support you. You are not alone. Together, we find strength and hope.

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If you're feeling like you want to end your life, it's important to tell someone.

Help and support is available right now if you need it. You do not have to struggle with difficult feelings alone.

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Where to get help if you are having suicidal thoughts, and what to do if you are worried about someone else.

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Nobody should face homelessness alone

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Shelter - The housing and homelessness charity

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Shelter believes everyone should have a home. More than one million people a year come to us for advice and support via our website, helplines and national network of services.

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Domestic violence can happen to anyone, and anybody can be an abuser. Support for Female, Male, LGBT+

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Domestic violence or abuse can happen to anyone. Find out how to recognise the signs and where to get help.
If you're worried someone might see you have visited this page, the Women's Aid website tells you how to cover your tracks online.

Domestic violence, also called domestic abuse, includes physical, emotional and sexual abuse in couple relationships or between family members.

Domestic violence can happen against anyone, and anybody can be an abuser.

Getting help and support for domestic violence

You do not have to wait for an emergency situation to find help. If domestic abuse is happening to you, it's important to tell someone and remember you're not alone.

Other ways to get support:

You can also email for support. It is important that you specify when and if it is safe to respond and to which email address:

The Survivor's Handbook from the charity Women's Aid is free and provides information for women on a wide range of issues, such as housing, money, helping your children, and your legal rights.

If you are worried that you are abusive, you can contact the free Respect helpline on 0808 802 4040.

Signs of domestic violence and abuse

There are different kinds of abuse, but it's always about having power and control over you.

If you answer yes to any of the following questions, you might be in an abusive relationship or experiencing domestic abuse.

Emotional abuse

Does your partner or someone you live with ever:

belittle you, or put you down?

blame you for the abuse or arguments?

deny that abuse is happening, or downplay it?

isolate you from your family and friends?

stop you going to college or work?

make unreasonable demands for your attention?

accuse you of flirting or having affairs?

tell you what to wear, who to see, where to go, and what to think?

control your money, or not give you enough to buy food or other essential things?

monitor your social media profiles, share photos or videos of you without your consent or use GPS locators to know where you are?

Threats and intimidation

Does your partner or someone you live with ever:

threaten to hurt or kill you?

destroy things that belong to you?

stand over you, invade your personal space?

threaten to kill themselves or the children?

read your emails, texts or letters?

harass or follow you?

Physical abuse

The person abusing you may hurt you in a number of ways.

Does your partner or someone you live with ever:

slap, hit or punch you?

push or shove you?

bite or kick you?

burn you?

choke you or hold you down?

throw things?

Sexual abuse

Sexual abuse can happen to anyone.

Does your partner or someone you live with ever:

touch you in a way you do not want to be touched?

make unwanted sexual demands?

hurt you during sex?

pressure you to have unsafe sex - for example, not using a condom?

pressure you to have sex?

If anyone has sex with you when you do not want to, this is rape. It is still rape if that person is your partner.

Have you ever felt afraid of your partner?

Have you ever changed your behaviour because you're afraid of what your partner might do?

If you think you may be in an abusive relationship, there are lots of people who can help you.

Domestic violence and abuse against women often starts during pregnancy. If the relationship is already abusive, it can get worse.

Find out more about domestic abuse in pregnancy.

If you decide to leave

The first step in escaping an abusive situation is realising that you're not alone and it's not your fault.

Before you go, try to get advice from an organisation such as:

If you're considering leaving, be careful who you tell. It's important the person abusing you does not know where you're going.

Women's Aid has useful information about making a safety plan that applies to both women and men, including advice if you decide to leave.

Helping a friend if they're being abused

If you're worried a friend is being abused, let them know you've noticed something is wrong.

They might not be ready to talk, but try to find quiet times when they can talk if they choose to.

If someone confides in you that they're suffering domestic abuse:

listen, and take care not to blame them

acknowledge it takes strength to talk to someone about experiencing abuse

give them time to talk, but do not push them to talk if they do not want to

acknowledge they're in a frightening and difficult situation

tell them nobody deserves to be threatened or beaten, despite what the abuser has said

support them as a friend, encourage them to express their feelings, and allow them to make their own decisions

do not tell them to leave the relationship or leave home if they're not ready - that's their decision

ask if they have suffered physical harm and if they have, offer to go with them to a hospital or GP

help them report the assault to the police if they choose to

be ready to provide information about organisations that offer help for people experiencing domestic abuse

Video: domestic violence

In this video, 2 women describe their experiences of domestic abuse.

Sexual assault

Anyone who has been sexually assaulted can get confidential help, treatment and support at a sexual assault referral centre.
Read more about getting help after rape and sexual assault Find your nearest sexual assault referral centre

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Getting help for domestic violence and abuse

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Find out about the signs of domestic violence and abuse, and where to get help. Domestic violence and abuse can happen against women and against men, and anyone can be an abuser.

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We offer hope, empathy and support for every parent, career or network affected by Perinatal Mental Illness. For over a decade, our leading UK charity’s free services and community have been here to provide hope, empathy and support to the families affected by a perinatal mental illness and to support parents from conception through to birth and beyond.

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Postnatal depression (PND) is a type of depression that many parents experience after having a baby. It can affect any parent, regardless of whether they've suffered from a mental health condition before. Postnatal depression is linked directly to giving birth and is a common problem, affecting 1 in 10 women within a year of giving birth.

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Find information and support for your mental health.

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Find information and support for your mental health.

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If you're experiencing anxiety there are organisations that can offer you help and support.

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Find contact details for organisations that can help you if you experience anxiety. They include Mind's services and other useful organisations.

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Learn about depression, its symptoms and possible causes, and how you can access treatment and support. Find tips on caring for yourself, and guidance for friends and family.

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If you need further support or information about depression, find contact details of Mind's services and other useful organisations here.

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Create your own free Mind Plan, an action plan with tips from mental health experts, to help you.

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Improve and maintain your mental health

If you're struggling with your mental health and wellbeing, this simple mental health quiz can help. It generates a personalised plan based on the information you provide.

If you want help to deal with anxiety or low mood, tips to reduce stress or advice on how to fall asleep faster and sleep better, start the quiz above.

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Take our quick, 5-question quiz for personalised tips and advice on looking after your mental health and wellbeing. Update your plan any time for new tips.

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This article explains how and why we create psychological barriers to starting our novel or story and make excuses for not writing.

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Overcoming the psychological barriers of beginning | National Centre for Writing | NCW

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Tips on how to overcome self-imposed psychological barriers to finally kickstart your writing project from Megan Bradbury.

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We all need good mental health and wellbeing – it's essential to living happy and healthy lives. Here are 7 areas of life where simple changes can make a big difference. Why not start today?

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What is good mental health?

Looking after your mental health is not something we should just do if we are struggling, or feeling low, anxious or stressed. It's actually something we should think about all the time and really invest in, just like with our physical health.

Staying on top of our mental wellbeing is good for us now but also helps us deal manage difficult times in the future. Over time, it can also reduce our risk of physical health problems.

There are lots of things we can do to look after our mental health and wellbeing every day - make a start with these 7 top tips.

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Top tips to improve your mental wellbeing - Every Mind Matters

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Good mental health is essential to living happy and healthy lives. See 7 areas of life where simple changes can make a big difference. Why not start today?

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The Mis - support for under 25 year olds

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The Mix is a UK based charity that provides free, confidential support for young people under 25 via online, social and mobile.

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You searched for Is my relationship healthy - The Mix

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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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How to improve your mental health using physical activity

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How to improve your mental health using physical activity

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Physical activity has lots of benefits for your mental health. It can help you manage stress, feel more confident and boost your mood.

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How to improve your mental health using physical activity

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This useful guide provides you with tips on how to look after your mental health using exercise.

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Advice and tools for your mental wellbeing

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Advice and tools for your mental wellbeing

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Whatever's on your mind, we can help. We're here to support you in improving your mental health, so on this page you'll find a wide range of topics featuring articles, tools and tips. And they're all free.

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We're here for everyone

We're all unique, and all amazing.

For some of us, some of the time, good mental health can be a challenge. It can leave many of us feeling we need help getting back on track. If that sounds like you, then you're not alone.

Whatever's on your mind, we can help. We're here to support you in improving your mental health, so on this page you'll find a wide range of topics featuring articles, tools and tips. And they're all free.

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Advice and tools for your mental wellbeing | Bupa UK

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At Bupa, we offer information and advice for everyone's 'normal' you don't even need to be a health insurance customer.

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Tapping is a powerful stress relief technique

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Tapping is a powerful stress relief technique

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Also known as EFT (Emotional Freedom Techniques), Tapping is a powerful stress relief technique that combines elements of cognitive therapy, exposure techniques, and stimulation of acupressure points.

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What is EFT Tapping?

Tapping is a set of techniques which utilize the body's energy meridian points, like acupuncture and acupressure. You can stimulate these acupoints by tapping on them with your fingertips - literally tapping into your body's own healing power.

Also known as EFT (Emotional Freedom Techniques), Tapping is a powerful stress relief technique based on the combined principles of ancient Chinese acupressure and modern psychology.

While tapping on the points, you also maintain your mental focus on whatever is causing you distress (such as a strong emotion, worry, unresolved problem, or physical symptom).

This technique has been proven to reduce stress, lower cortisol, improve sleep, reduce anxiety, relieve pain, increase productivity, and so much more!

Tapping allows you to take your physical and emotional well-being into your own hands. It's simple for anyone to master, it's free, and it's easy to include in your daily schedule - you can do it anywhere and anytime you need it!

How does EFT Tapping work?

Tapping draws on the principles of both traditional Chinese medicine and modern psychology. In traditional Chinese medicine practices, it is believed that the body's energy travels along certain pathways, which are known as meridians.

Stimulation at certain points on these meridian pathways (known as acupuncture or acupressure points) is thought to improve the flow of energy and bring balance back to the body. In traditional Chinese medicine, that is done by using needles or by applying physical pressure. In Tapping, we use our fingertips to gently tap on the points.

Tapping also draws on many different theories from modern psychology and neuroscience, including cognitive behavioral therapy, exposure therapy, neuro-linguistic programming, and others.

The process of Tapping is known to send calming signals to the amygdala in the brain, letting your brain know it's safe to relax.

This part of the brain is responsible for triggering the stress response in our bodies, releasing stress-related hormones into the bloodstream. Also popularly known as the fight-or-flight response, it is the body's natural reaction to a perceived threat.

The problem is, we tend to have our amygdala in charge way more often than we want. So, for example, when you receive bad news from your boss or you're worried about a meeting you have coming up, it triggers the fight-or-flight response. While the amygdala's response is effective when you're faced with real-life danger, it's damaging when you want to feel calm and confident during a high-stakes meeting.

Here's where Tapping comes in.

Tapping on meridian points while you think about what is causing you distress helps your mind understand that you are not in any physical danger and it is safe to relax.

What makes Tapping particularly powerful is its recognition of the mind-body connection. Our thoughts and emotions can significantly impact our physical health, and vice versa. For example, when we experience stress, anxiety, or other negative emotions, our bodies often respond with physical symptoms like tension headaches, upset stomachs, or chronic pain. By addressing both emotional and physical aspects simultaneously, Tapping offers a holistic approach to healing that can get to the root of many issues - both physical and mental health concerns alike.

Studies have shown that the process of Tapping decreases cortisol (often called the stress hormone) in your body.

Because stress is linked to so many different modern issues like anxiety, weight gain, sleep problems, lack of motivation, chronic pain, stomach issues, and depression, techniques like Tapping that can help you effectively release stress are key to a healthier, happier life.

Tapping gives you the opportunity to bring your life back into balance and reduce stress around your relationships, finances, pain, fears, and so much more.

The Benefits of EFT Tapping

Tapping provides relief from a variety of different concerns, such as:

The benefits of Tapping also include an increase in well-being and a boost in your mental, emotional, and physical state.

Here are some benefits you might experience if you give Tapping a try:

Increased energy

Enhanced focus, productivity, and motivation

Better sleep

Improved mental health

Boosted confidence and sense of self-worth

Decrease in negative self-talk

More self-acceptance and less self-judgment

Greater sense of peace and ease in daily life

Increased athletic performance

How to Do EFT Tapping

The Tapping technique involves a few basic steps:

1. Identify an issue to work on. You focus on something that is bothering you, like a fear or anxiety, a physical ailment, a bad memory, or an unresolved problem.

2. Rate the intensity of the issue on a scale from 0 to 10.

3. Acknowledging whatever is bothering you and causing you distress, while accepting yourself fully. You create a setup statement to begin the process with, such as "Even though I have this [insert problem or emotion], I deeply and completely accept myself."

4. Follow the EFT Tapping sequence. You tap your fingertips on nine major Tapping points along the body's meridians while maintaining your mental focus on the issue at hand. While you tap, you may say statements that help you to first focus on and acknowledge what you are feeling (often called a reminder phrase). You can then move towards letting go of the distress, resolving your difficult emotions, and turning towards the positive. As you tap, you might also do visualizations or bring to mind certain thoughts or memories.

5. Rate the intensity of the issue again on a scale from 0 to 10. This allows you to assess if anything has changed for you

6. Repeat as needed. If the intensity is still higher than you'd like, start again! You can keep Tapping through the points until you find some relief.

To learn all about how to do EFT Tapping, check out this complete how-to guide to the Tapping technique and sequence.
Getting to Know the Tapping Points

Eyebrow Point (EB)
Where the eyebrows begin, closest to the bridge of the nose.

Side of Eye (SE)
On the bone directly along the outside of either eye.

Under Eye (UE)
On the bone directly under either eye.

Under Nose (UN)
The area directly beneath the nose and above the upper lip.

Chin Point (CP)
This is the area just below your bottom lip and above the chin, right in the crease.

Collarbone Point (CB)
Starting from where your collar bones meet in the center, go down an inch and out an inch on either side.

Under Arm (UA)
On your side, about four inches beneath the armpit.

Top of Head (TH)
Directly on the crown of your head.

The Science Behind EFT Tapping

While Tapping is a relatively new and cutting-edge practice in the field of health and wellness, the healing concepts that it's based upon have been in practice in Eastern medicine for over 5,000 years.

In recent years, there's been a growing pool of undeniable research proving that Tapping produces real, lasting breakthroughs.

We've collected quite a few of these research studies here if you want to dive deeper.

But in the meantime, here are a few noteworthy findings to point out:

Tapping regulates the nervous system and boosts the immune system by putting the body back into the parasympathetic (relaxation) nervous system response. This allows the immune system, digestive system, reproductive system, and endocrine system to function as it should.

Reducing stress also reduces cortisol levels in the body. This reduction aids your body's ability to fight inflammation and boost your immune system.

The most remarkable study regarding Tapping and stress hormones was a landmark study by Dr. Dawson Church published in 2012 in the prestigious Journal of Nervous and Mental Disease. The study found that EFT Tapping lowered the stress hormone cortisol significantly more than traditional talk therapy or resting. You can read more about that here and also check out the 2020 replicated study by Dr. Peta Stapleton.

In the 2020 study, when participants did just one hour of Tapping, their cortisol levels dropped by 43% - a significant decrease!

Research also suggests Tapping can help lower blood pressure and heart rate, impact brain activity, and even positively influence gene expression.

Read more about the science and research on Tapping here.

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What Is EFT Tapping? Beginner's Guide to Emotional Freedom Technique

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Learn the basics of EFT Tapping in this beginner's guide. Discover how this powerful technique can reduce anxiety, relieve stress, and promote emotional healing through simple, effective tapping methods.

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What are the symptoms and causes of Seasonal Affective Disorder (SAD), getting support, and ways you can look after yourself.

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What are the symptoms and causes of SAD, getting support, and ways you can look after yourself.

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Understanding the impact of crime on society through data

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Understanding the impact of crime on society through data

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Just as the nature of crime evolves, so must the data sources we rely on to capture its true nature and extent. If you’ve listened to the media you may have got the impression that overall crime in England and Wales is at record levels, but do the statistics back that up, or has crime actually been falling?

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Just as the nature of crime evolves, so must the data sources we rely on to capture its true nature and extent. If you've listened to the media you may have got the impression that overall crime in England and Wales is at record levels, but do the statistics back that up, or has crime actually been falling? Or is it the case that the nature of crime has simply changed over the last few decades, meaning we're now more likely to be targeted online than in the streets?

And what in any case is the value of understanding the overall level of crime when that term captures such a wide and varied range of social ills and harms?

The latest episode of Statistically Speaking debunks common misconceptions, unpicking the valuable insights hidden within measures of total crime. We investigate the impact of the pandemic on crime and our ability to capture it, and how our most recent figures suggest crime is changing. Later we discuss violence against women and girls and how combining data sources might address the challenge that "hidden crimes" such as domestic abuse, rape, and sexual assault present. Finally, we look at the future of our work to better understand the nature of child abuse, alongside charities and key stakeholders, and the essential safeguarding that must wrap around it.

Helping us with our enquiries are Meghan Elkin, head of the ONS centre for crime and justice, and Billy Gazard, head of acquisitive crime and stakeholder engagement.

As Meghan explains, interpreting crime statistics is not as straightforward as one might think:

"When you see increases in police recorded crime it doesn't necessarily mean that crime has gone up. And that's a big part of our work at ONS, to unpick and understand what's going on there. When we look across trends in general over time, crime has been decreasing since the mid 90s, and has been more flat in recent years, and that's when you're using a comparable estimate. That's not just a pattern that we've seen in England and Wales. It's a pattern that's reflected across other countries, across Europe and America."

Click  here to listen to the full episode now, or find us on your podcast app of choice.

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Understanding the impact of crime on society through data

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Just as the nature of crime evolves, so must the data sources we rely on to capture its true nature and extent. If you've listened to the media you may have got the impression that overall crime in England and Wales is at record levels, but do the statistics back that up, or has crime actually been falling?

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A simple guide to help you understand AI

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A simple guide to help you understand AI

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In this beginner's guide, we'll venture beyond chatbots to discover various species of AI - and see how these strange new digital creatures are already playing a part in our lives.

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And it tells you this is a car.

It's pretty clear what's gone wrong.

From the limited number of images it was trained with, the AI has decided colour is the strongest way to separate cars and vans.

But the amazing thing about the AI program is that it came to this decision on its own - and we can help it refine its decision-making.

We can tell it that it has wrongly identified the two new objects - this will force it to find a new pattern in the images.

But more importantly, we can correct the bias in our training data by giving it more varied images.

These two simple actions taken together - and on a vast scale - are how most AI systems have been trained to make incredibly complex decisions.

How does AI learn on its own?

Supervised learning is an incredibly powerful training method, but many recent breakthroughs in AI have been made possible by unsupervised learning.

In the simplest terms, this is where the use of complex algorithms and huge datasets means the AI can learn without any human guidance.

ChatGPT might be the most well-known example.

The amount of text on the internet and in digitised books is so vast that over many months ChatGPT was able to learn how to combine words in a meaningful way by itself, with humans then helping to fine-tune its responses.

Imagine you had a big pile of books in a foreign language, maybe some of them with images.

Eventually you might work out that the same word appeared on a page whenever there was drawing or photo of a tree, and another word when there was a photo of a house.

And you would see that there was often a word near those words that might mean "a" or maybe "the" - and so on.

ChatGPT made this kind of close analysis of the relationship between words to build a huge statistical model which it can then use to make predictions and generate new sentences.

It relies on enormous amounts of computing power which allows the AI to memorise vast amounts of words - alone, in groups, in sentences and across pages - and then read and compare how they are used over and over and over again in a fraction of a second.

Should I be worried about AI?

The rapid advances made by deep learning models in the last year have driven a wave of enthusiasm and also led to more public engagement with concerns over the future of artificial intelligence.

There has been much discussion about the way biases in training data collected from the internet - such as racist, sexist and violent speech or narrow cultural perspectives - leads to artificial intelligence replicating human prejudices.

Another worry is that artificial intelligence could be tasked to solve problems without fully considering the ethics or wider implications of its actions, creating new problems in the process.

Within AI circles this has become known as the "paperclip maximiser problem", after a thought experiment by the philosopher Nick Bostrom.

He imagined an artificial intelligence asked to create as many paperclips as possible which slowly diverts every natural resource on the planet to fulfil its mission - including killing humans to use as raw materials for more paperclips.

Others say that, rather than focusing on murderous AIs of the future, we should be more concerned with the immediate problem of how people could use existing AI tools to increase distrust in politics and scepticism of all forms of media.

In particular, the world's eyes are on the 2024 presidential election in the US, to see how voters and political parties cope with a new level of sophisticated disinformation.

What happens if social media is flooded with fake videos of presidential candidates, created with AI and each tailored to anger a different group of voters?

In Europe, the EU is creating an Artificial Intelligence Act to protect its citizens' rights by regulating the deployment of AI - for instance, a ban on using facial recognition to track or identify people in real-time in public spaces.

These are among the first laws in the world to establish guidelines for the future use of these technologies - setting boundaries on what companies and governments will and will not be allowed to do - but, as the capabilities of artificial intelligence continue to grow, they are unlikely to be the last.

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What is AI? A simple guide to help you understand artificial intelligence - BBC News

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A guide to artificial intelligence, chatbots, image generators, deep learning and more. We explain how AI is trained, what different AI models can do and how you may already be using AI without knowing.

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Artificial Intelligence and mental health

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Artificial Intelligence and mental health

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On this page, we explore the benefits and risks for mental health and wellbeing, alongside how to use AI safely.

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Artificial Intelligence and mental health - Mental Health UK

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AI chatbot services such as ChatGPT and Gemini have the potential to bring access to mental health advice to more people than ever before, but they aren’t without risks. On this page, we explore the benefits and risks for mental health and wellbeing, alongside how to use AI safely.

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Information around Neurodiversity types and information on what support is available.

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What is Neurodiversity?

While neurodiverse presentations do not fall under the category of mental health disorders, the impact of living with a neurodiverse presentation can affect an individual's psychological wellbeing. For example, Mind have proposed that individuals with Autism may have higher rates of depression and anxiety for the following reasons: Autism and mental health - Mind

Negative Attitudes, Stigma and Discrimination from other people

Differences interacting with the world may prove more challenging in some cases due to differences in reading social cues, or having to adapt to a "neurotypical" world

Misdiagnosis: Some experiences of Autism can represent similarities with mental health problems and sometimes be misdiagnosed, leading to people missing out on the right support for them

Barriers to Support including long assessment treatment waiting times and an absence of local support services to access may worsen mental wellbeing

ADHD (Attention Deficit Hyperactivity Disorder)

ADHD - Emotional Wellbeing
Emotional Regulation - Many people with ADHD experience emotions differently - emotions may be more intense, they be may fast-building and fluctuate more, and they may appear spontaneously. It is estimated that emotional dysregulation affects half of all adults with ADHD.

These heightened emotions can be overwhelming and can cause frustration, irritability, anxiety or low mood and can have an impact on relationships, work and overall mental health. Therefore, it is important for people with ADHD to seek support to manage their mental health and wellbeing if they are struggling.

The Keeping Well team are here to support all neurodivergent staff with whatever they may be facing (whether this be related to your neurodiversity, work-related difficulties, and/or something else). You can contact us by either:

ADHD UK has a list of tools and resources to support with productivity and organisation.

Access to Work: get support if you have a disability or health condition​​​​​​ - Access to Work can support adults with ADHD in getting practical support, adjustments and specialist equipment to support them at work. It provides grants, equipment, extra support entitlement and more.

AADD-UK - Contains resources, support options and information on ADHD symptoms. Updates are also provided on ADHD treatment protocols and pathways in the UK.

The Adult ADHD Tool Kit: Using CBT to Facilitate Coping Inside and Out - A self-help book featuring a Cognitive-Behavioural approach to difficulties that adults with ADHD may experience.

Centre for ADHD and Autism Support - Run a range of workshops and spaces to support adults with Autism and/or ADHD (diagnosed or undiagnosed) living in North West London. Services range from social groups to post-diagnosis courses where recently diagnosed adults can come to learn more about their diagnosis and understand what it means to them.

- Resources for parents, teachers and children regarding ADHD. ADDISS also has an information page on where individuals with ADHD can find coaches.

Autism is a neurodevelopmental condition characterised by significant differences in how an individual processes information, communicates and interacts with the world. The key characteristics that Autistic people may experience are differences in social communication and interaction, differences in approach to relationships, preference for sameness and routine, and sensory differences.

Research indicates that the majority of autistic adults prefer identity-first language rather than person-first language. Therefore, we will use identity-first language on this webpage. However, we recognise that every individual is different and will always accept the language an individual chooses to use themselves.

Individuals who believe they may be autistic can speak with their GP and ask about a referral to a neurodevelopmental assessment service.

whether conscious or unconscious, is a strategy used by some autistic people to appear non-autistic and hide their autistic traits. Many autistic people find that they mask during school or work to avoid bullying, be accepted or blend in. Common masking behaviours include forcing oneself to make eye contact, memorising social scripts, mimicking other's body language and facial expressions, supressing self-stimulatory behaviour, and tolerating uncomfortable sensory inputs. Masking involves supressing your needs and instincts and requires a significant amount of energy. As a result, masking can lead to depression, anxiety, low self-esteem, distress, exhaustion and autistic burnout.

is a state of intense mental, physical and/or sensory exhaustion. Although fatigue and burnout can happen to anyone, autistic people are more likely to be affected by this as a result of living in a neurotypical environment that does not accommodate their needs. Some causes of autistic burnout include masking, sensory overload, lack of adequate support, changes in routine, prolonged social interaction and excessive demands.

Leicestershire Partnership NHS Trust and National Autistic Society
Further information, advice and support for Autism can be found in the following links below:

National Autistic Society - provides information to help autistic adults, children and their families. Contains information and resources about Autism, as well as a directory of local support groups and branches.

Autistic Doctors International - A group of autistic medical doctors who share a vision. They provide peer support and a safe space for their members. They also advocate and provide a voice for both members and autistic people widely.

Autistica - is a research charity running projects to improve the lives of autistic individuals. Has evidence-based information about autistic characteristics, co-occurring conditions and a podcast about latest research.

London Autism Group Charity - A charity for Autistic adults living in London. They run local support groups and community cafe sessions, so individuals can make connections with similar people. They also provide resources and information on Autism, advocacy and consultancy services to organisations.

Watch Tom's account of his experience with Autism and the support he receives as an employee of the NHS.

Dyslexia is a learning difficulty which affects one's reading, writing and spelling, with around 10% of the UK population having a Dyslexia diagnosis. Similar to Autism and ADHD, intelligence is not affected. Often signs of dyslexia are first spotted during early school years and some individuals require additional support for tasks. Employers are required to make reasonable workplace adjustments to help people with dyslexia such as extra time for specific tasks, and if needed can request assistive technologies and equipment.
Further information, advice and support for Dyslexia can be found in the following links below:

Dyslexia - NHS - Information on signs and symptoms, assessment and support recommendations, in addition to resources for Dyslexia.

British Dyslexia Association - an organisation for individuals who have Dyslexia or a suspected Dyslexia diagnosis. Information, resources and events feature on their website and this organisation can also help in arranging a Dyslexia assessment. They regularly run trainings for educational staff and employers on how to support employees with Dyslexia.

The Dyslexia Association - an organisation which provides support and services for children and adults, parents, families, educators, employers and the wider community for Dyslexia. They can also help in arranging assessments for school and the workplace, as well as provide trainings.

Dyslexia Association of London - a London-based organisation which runs events, support groups, webinars and meetings. Membership of the group is open to individuals, parents, teachers and to all interested in Dyslexia. This service runs a monthly support group for adults in Pimlico, as well as offer a platform for referring for counselling for individuals with Dyslexia to GroOops Dyslexia Aware Counselling.

Watch Richard's account of his experience with Dyslexia during his medical training and employment.

Dyspraxia is characterized as having a learning difficulty affecting motor coordination, balance and organisation abilities. Some activities are impacted like sports, writing, driving and other educational or recreational activities. However, it does not impact intelligence. 10% of individuals within the UK have at least mild to moderate dyspraxia.

Watch this video below discussing the strengths and challenges of dyspraxia in the workplace and how attending a dyspraxia foundation workshop boosted their self-advocacy and employability.

Movement Matters - Movement Matters is committed to making research accessible to non-scientific communities, such as families, individuals with Dyspraxia and anyone else who might benefit from the provided information. This organisation encourages accessible research findings to be shared with the non-scientific community on the Movement Matters website.

What is Dyspraxia? - A website that provides information on neurodiversity and discusses the symptoms, causes and strengths of those with dyspraxia.

Support in the Workplace

Access to Work
Neurodiversity - General

Autism

ADHD

This ADHD UK webpage has information about reasonable adjustments and a list of ideas for accommodations for individuals with ADHD.

This document contains strategies and strengths of ADHD in the workplace as well as examples of reasonable adjustments.

Learning Difficulties

General services and resources for Neurodiversity support

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Neurodiversity is an umbrella term used to describe natural differences in how individuals' brains' think and process information.

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Neurodivergent people can sometimes benefit from using tools to help manage different aspects of their lives. Friends and family members may also find some of these resources helpful to support neurodivergent children or relatives.

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Taking in sights, sounds, touch, smells and tastes is how we understand the world around us. Everybody interprets sensory information differently and for neurodivergent people, processing sensory stimuli can be difficult. Autistic people often have senses that are over or under sensitive, which can have a big impact on how they feel and act.

The National Autistic Society has a detailed guide about sensory differences.

If you experience sensory overload, there are some strategies that can help:

Change environments or change the sensory input
Reduce sound, light and noise in the environment or move to a calmer setting. For some neurodivergent people, changing the sensory input can support them to concentrate on tasks they want to do.

Using a fidget toy, sitting under a weighted blanket, smelling pleasant scents, rocking on a chair or wearing ear defenders can all help.

Our guide to self-care and wellbeing also contains helpful information about managing sensory overload and ideas for creating a sensory kit.

Each person is unique and what may help one neurodivergent person may not help another, but the resources below may be useful.

Resources for all ages

Resources for younger children

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Neurodivergent people can sometimes benefit from using tools to help manage different aspects of their lives. Friends and family members may

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Font best suited for someone who presents with dyslexia.

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With "Fixation" you define the expression of the letter combinations. Choose a value from 1 to 5. 3 is defined as the base value.

With "Saccade" you define the visual jumps from Fixation to Fixation. Choose a value from 10 to 50. 10 is defined as the base value.

With "Letters" you define your personal selection of Fixation and Saccade. Your defined settings for Fixation and Saccade are used by the Bionic Reading® algorithm.

With "Syllables" the syllables of the word are used as a basis for the Fixation. For monosyllabic words, your Fixation setting is taken into account.

With "Advanced Settings" you decide which part of speech the Bionic Reading® algorithm should consider. Maybe you only want to read nouns, verbs and adjectives with Bionic Reading®. It's your decision.

With "Opacity" you define the visibility of your Fixation. You can also adjust the visibility of the remaining letters individually to your needs. Choose a value from 100 to 0. 100 is defined as the base.

With "Details" you refine your individual Bionic Reading reading mode. Choose your preferred "Font" and "Font Size" and adjust the "Line Height". With "Letter Spacing" you change the space between the letters and with "Column Width" you give your text the right frame.

With "Display" you can change the color and opacity for the text and background of your Bionic Reading® Reader. Of course you can choose between light mode and dark mode. Just try it.

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6 Apps. Free or Premium. Bionic Reading® for Apple iOS and macOS, Google Android, Microsoft Windows, Google Chrome and Web. We offer you the free version "Discover" and the subscriptions "Premium" and "Premium Plus".

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Use voice typing to talk instead of type on your PC

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Use voice typing to talk instead of type on your PC

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With voice typing, you can enter text on your PC by speaking. Voice typing uses online speech recognition, which is powered by Azure Speech services.

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Use voice typing to talk instead of type on your PC | Microsoft Support

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Use dictation to convert spoken words into text anywhere on your PC with Windows.

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Use color and contrast for accessibility in Microsoft 365

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Use color and contrast for accessibility in Microsoft 365

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In this article, you'll find tips and tricks on how to experiment with the color options on your computer and in the Microsoft 365 apps to make it easier and more comfortable for you to see the things on your screen.

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Use color and contrast for accessibility in Microsoft 365 | Microsoft Support

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Modify the screen and Microsoft 365 app colors and contrast on your PC to see the items on the screen better and without hurting your eyes.

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Time blocking (and its close cousins, time boxing, task batching, and day theming) is a simple yet effective way to take back control of your time.

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Todoist makes the world's #1 task manager to organize your work and life. Tell me more

A 40 hour time-blocked work week, I estimate, produces the same amount of output as a 60+ hour work week pursued without structure."

- Cal Newport, Author of Deep Work

If there's one thing that can be said about the modern workplace, it's this: If you don't control your schedule, it will control you.

We know how challenging it is to balance the necessary evils of meetings, emails, team chats, and that seemingly endless list of tasks. Especially when you want some focused time for the things you truly care about. Since becoming a digital hermit isn't an option for most of us, we need concrete strategies to help us focus in a world designed to distract us.

That's where time blocking comes in.

We've made a companion video for time blocking because everyone learns differently, and we know some of you prefer to watch instead of read. Check out that video below, or continue reading for a deeper dive.

Time blocking (and its close cousins, time boxing, task batching, and day theming) is a simple yet effective way to take back control of your time.

Try time blocking if you...

Handle multiple projects and responsibilities - like Jack Dorsey, founder of Square, who used day theming to run two major companies.

Spend too much time in "reactive mode" checking and responding to emails as they land in your inbox.

Find your day chopped up by back-to-back meetings, leaving you with the feeling that your day ends before it even starts.

Battle constant interruptions throughout the day with unexpected requests that disrupt your focus.

Struggle to find the time and mental space for big-picture thinking.

This guide will give you an overview of time blocking, task batching, day theming, and time boxing. We'll show you how a combination of these strategies along with your calendar and a task manager - like Todoist - can help you reclaim your schedule.

What is time blocking?

Time blocking is a time management method where you divide your day into blocks of time. Each block is dedicated to a specific task or group of tasks. For example, you might block out 9 am to 10 am for checking and responding to emails, 10 am to 12 pm for working on a specific project, and 1 pm to 2 pm to have lunch at that new Thai restaurant.

We love time blocking because it:

Boosts productivity

Provides a clear structure

Increases focus

Improves organization by categorizing tasks

Strengthens time management

Instead of keeping an open-ended to-do list of things you'll get to as you can, you'll start each day with a concrete schedule outlining what you'll work on and when.

How to time block your day

The key to time blocking is categorizing and prioritizing your tasks in advance. Then, schedule your time blocks for each day. Be careful, though-this can be tricky if you don't have a process like the following in place.

Here's a step-by-step process for how to time block your day:

1. Identify your tasks. List what you need to do for the week. If you're not used to to-do lists and you tackle tasks as they come, take a week to start tracking what you do. Once you identify your tasks, prioritize them by importance and urgency - the Eisenhower Matrix is a great framework for that.

2. Create and schedule your work blocks. Assign specific periods for each task or group of tasks, and use a planner or digital calendar to map out your day. You can block time in the morning for high-priority work tasks, midday for meetings, and late afternoon for administrative tasks and emails.

3. Balance your schedule. Besides work-related duties, you can include personal errands, breaks, and leisure activities. Be sure to include breaks to rest and recharge!

4. Stick to your schedule. Follow your schedule as closely as possible, focusing only on the task assigned to each work block. If something doesn't get finished, move it to a future block rather than extending the current one.

5. Review your day and make adjustments. At the end of every workday, review any tasks you didn't finish - as well as any new tasks that have come in - and adjust your time blocks for the rest of the week accordingly.

When days are time blocked in advance, you won't have to constantly make choices about what to focus on. All you need to do is follow your time-blocked schedule. If you get off-task or distracted, simply look at your schedule and get back to whichever task you blocked off time for.

Dig deeper

We've written a separate, comprehensive guide to weekly reviews that will walk you through how to create a routine that works for you.
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Time blocking methods

Time blocking has a few close but distinct cousins worth considering: task batching, day theming, and time boxing. The table below provides a description and time blocking examples for each.

Whether you're a remote worker, an active student, or a busy mom, (or all three!) there are time blocking techniques to fit your lifestyle and work habits. It's easy for anyone to find a method that boosts their unique productivity needs.

Task batching

Task batching is when you group similar - and usually smaller - tasks together and schedule specific time blocks to complete them all at once. By tackling similar tasks in a group, you limit the amount of context-switching you have to do throughout your day. This saves precious time and mental energy.

For example, scheduling two 20-minute blocks to process email during the day is more efficient than checking your inbox every 15 minutes.

Time blocking pairs well with task batching because it saves you from scheduling every individual task on your calendar. Just block off chunks of time each day or week for when you want to complete a certain batch of activities, e.g., email, invoicing, workouts, meetings, writing, coding, deep work, errands, meal prep.

Day theming

Day theming is a more extreme version of task batching. As its name suggests, day theming is about choosing a theme for each day and dedicating the entire day to a specific type of work or project.

Instead of switching between different types of tasks throughout the day, you focus on one major theme, allowing for deeper concentration. For example, you might designate Mondays for meetings, Tuesdays for creative work, Wednesdays for administrative tasks, and so on.

Mike Vardy, founder of Productivityist, uses day theming to set his overarching focus for each day. Here's how he themes his week:

Dedicating each day to a single theme creates a reliable work pattern. It also limits the cognitive load of context switching. Vardy explains that theming offers mental clarity that allows him to focus on his family.

"Knowing what the day 'means' to me allows me to get the things I need and want to accomplish without seeing undetermined 'ought to do' items on a to do list. As a result, I have less decision fatigue and even have more energy when I spend time with my kids."

While consistency is key, you can stay flexible. If an urgent task comes your way and doesn't fit into the theme of your day, address it. However, try to reschedule your tasks for the next themed day where they fit rather than abandoning the day's theme entirely.

Time boxing

Time blocking and time boxing are often confused as synonymous, but there's an important difference. Time blocking asks you to set aside certain chunks of time to focus on a given task or activity. For example, "I will work on a first draft of my blog post from 9 am to 11 am tomorrow."

In contrast, time boxing asks you to limit how much time you'll dedicate to a specific task. Here's a time-boxed version of the time blocking example above: "I will finish a first draft of my blog post tomorrow between 9 am and 11 am."

This self-imposed "time box" forces you to work efficiently because you have a limited amount of time in which to complete the task. It can be a fun way to challenge yourself and gamify your productivity.

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Why is time blocking so effective?

This technique seems simple on the surface but has a profound impact on your capacity to get things done. Here are some of the main benefits of time blocking:

It promotes focused "deep work"

Cal Newport, author of Slow Productivity: The Lost Art of Accomplishment Without Burnout, is a big proponent of time blocking. He believes that by doing fewer things and focusing on one single task at a time, you're more productive than when you attempt to squeeze more tasks into your schedule.

In a radio interview with Virgin Radio UK, Newport shared that:

"You need the sweet spot in between the relentless but sustainable pace. I'm continuing to work on this, but giving it my full attention when it gets my attention. But not too much time, spread out over time, that's where good stuff emerges."

When you schedule a chunk of time to work on a single project, problem, or task, you bring all of your mental resources to bear on one thing. Rather than spreading your attention thin across several tasks. The more you "single task", the more you build the mental muscles required for deep work, and the easier it becomes to stay focused.

Dig deeper

Learn more about Newport's approach to meaningful productivity and how to incorporate more focus into your life with The Complete Guide to Deep Work.

It helps you knock out "shallow work" more efficiently

Shallow work is the busy work that's urgent but not important to achieving your long-term goals - think paperwork or responding to (most) emails. When you time box shallow work, you're setting clear limits on how much time you'll dedicate to it.

Plus, grouping similar tasks reduces the mental fatigue of context switching. By batching your shallow tasks together in a dedicated time block or two, you power through them more efficiently and reserve the rest of your workday for higher-impact work.

It makes you aware of how you spend your time

Most people struggle with time management. We are terrible at estimating how much time tasks will take and often fall into the trap of the planning fallacy. Our present bias makes unreasonable estimates of what our future selves can achieve with the time in our hands, which is why we end up working overtime.

Time blocking forces you to confront your current priorities and commitments and get intentional about how you spend your finite time. For each new commitment you let into your life, you're forced to find physical space on your calendar. As a result, the cost of saying "yes" becomes more concrete, and it becomes much easier to say "no."

It counteracts perfectionism

Fuzzy timelines are a perfectionist's worst enemy. There's always something to be tweaked and improved. It can be difficult to know when an open-ended project is finished, especially if you are aiming for perfection.

At some point, you need to be able to say "good enough" and move on. Time boxing can help by imposing time limits on your projects. If you often prolong tasks by trying to get everything just right, set a strict time box for finishing the task and stick to it. Enjoy your extra time relaxing or spending time with loved ones.

It helps you follow through on your goals

In the article Making the Best Laid Plans Better: How Plan-Making Increases Follow-Through, researchers Rogers, Milkman, John, and Norton review several studies supporting the idea that "forming specific, concrete plans increases follow-through across a range of domains."

From following an exercise regimen to scheduling a flu shot, people were more likely to act on their intentions when they wrote down a specific place, date, and time for the activity. Yet most people rely on vague intentions rather than concrete plans.

"Despite the fact that making a plan helps people accomplish their goals, people often fail to generate concrete plans. Ironically, this tendency to under-plan is especially common when people begin with strong intentions to achieve a goal."

The takeaway: When you schedule your tasks and goals, you're more likely to follow through. Time blocking forces you to make concrete plans that ensure you're working toward your goals every day.

But will time blocking work with my job?

One of the biggest criticisms of time blocking is that it doesn't account for reactive jobs where it may be impossible to anticipate what will come in at any given moment. So is time blocking a realistic strategy for a customer support specialist whose job is to respond to tickets? Or an account manager who needs to be available to respond to client requests?

We'd argue yes! Asserting even a small amount of control over your schedule can be helpful, no matter your job. Cal Newport put it this way:

"Periods of open-ended reactivity can be blocked off like any other type of obligation. Even if you're blocking most of your day for reactive work, for example, the fact that you're controlling your schedule will allow you to dedicate some small blocks (perhaps at the schedule periphery) to deeper pursuits."

When your workday is run by external forces, it's easy to lose sight of your goals. Time blocking can help you gain a greater sense of control over even the most unpredictable of schedules.

Time-blocking tips

While time blocking is pretty straightforward in theory, we get it - it can be hard to stick to in practice. Before diving into tips for successful time blocking, it's important to understand the common missteps that can trip you up.

Some frequent pitfalls you should watch out for are:

Underestimating the time needed for tasks, thinking you can squeeze in just one more thing

Being too rigid with your schedule, afraid to adjust if things don't go as planned

Overscheduling your leisure time, turning relaxation into another form of work

Not prioritizing tasks, treating everything as equally important

Failing to account for interruptions and unexpected events

Now, let's explore some practical time-blocking tips to help you avoid these pitfalls and make the most of your schedule - so you don't become a slave to your calendar in the process.

Pad your schedule with buffer times

Over time, you'll get better at estimating how long tasks take, but until you've honed your instincts, err on the side of blocking off too much time for tasks rather than too little. Pad your schedule with extra time to complete and transition between tasks. You can even create "conditional blocks" of time to tap into if you fall behind.

For example, you might set aside an hour at the end of the day or between major tasks that you can use if needed. If everything goes according to plan, you can use that time for other activities or a well-deserved break. This approach not only keeps you on track but also gives you the satisfaction of having accomplished your daily tasks!

Adopt a flexible approach

Remember to give yourself some grace. keep in mind that things will come up at the last minute and ruin your plans. But remember that your plan is a guide to help focus your attention on what's important, not a binding contract.

Even productivity expert Cal Newport edits his plans throughout the day by crossing out original time blocks and filling them with updated plans as circumstances demand:

Newport deals with changes in his schedule by seeing it as a game:

"This type of planning, to me, is like a chess game, with blocks of work getting spread and sorted in such a way that projects big and small all seem to click into completion with (just enough) time to spare."

See your time blocks as a flexible way to challenge yourself, not strict tools to punish yourself when you fall short.

Don't overschedule your leisure time

Though Elon Musk has been said to schedule his days down to 5-minute increments, overscheduling your leisure time can be a self-defeating exercise. Scheduling activities, even if they're for fun, can dampen their overall enjoyment.

Instead, block out time to disconnect and relax without a set plan for how you'll spend that time. It gives you the flexibility to decide what you want to do - call friends to grab a drink? Check out that new Nintendo Switch game? Read? Whatever you decide, just remember to keep at least some of your free time free.

Find your most productive hours

Everyone has different peak productivity times. Understanding your own can help you make the most out of your time and energy. Once you find your most productive hours, protect them. You want to block this time to tackle the tasks that demand most of your concentration.

Suppose you find that you're most productive between 11 am and 1 pm. Schedule your most critical tasks, such as writing, coding, planning projects, or balancing accounting sheets, during this window. As William Faulkner famously quipped:

I only write when inspiration strikes. Fortunately, it strikes at nine every morning.

To find your most productive hours, you can use productivity tools or apps to track your work habits. RescueTime or Toggl can help you analyze the time you spend on websites or documents, which can be helpful not only to find your peak hours but also to track where all your time is going.

Keep in mind you should consider external factors that might influence your productivity. For instance, if your workplace gets noisy after lunch hours, try to tackle your most important tasks in the morning.

Plan for unforeseen demands

If in your day-to-day job, you have to attend to other people's requests, anticipate blocks of time for unforeseen demands. This will ensure you're not thrown out of schedule and still have a productive day.

For instance, if you work in IT support and often receive urgent help requests in the afternoon, set aside a block of time from 2 to 4 pm specifically for these issues. This way, you can address unexpected needs without sacrificing your planned tasks.

If other people's requests aren't that relevant to your job, you can stop notifications from coming while you work, ensuring you're not interrupted during a deep work session. You can also set specific times to check and respond to messages, keeping your focus intact.

Time blocking with Todoist

You can implement time blocking with any tool, but in this section, we'll focus on how to use Todoist alongside your favorite calendar app - or even good, old-fashioned pen and paper.

We'll cover how to implement three different time-blocking variations: task batching, day theming, and scheduling individual tasks.

Task batching with Todoist

`Strict time blocking - dedicating a time block to each individual task - can be tedious and hard to maintain over time. We recommend combining time blocking and task batching for a more streamlined system. Instead of having one time block per individual task, assign a time block for each category of tasks you batch together.

First, decide which broad categories of work need to be reflected in your daily or weekly schedule. For example, a freelance writer might have the following category list:

Email

Work admin

Sales

Meetings

Research

Writing

Professional Development

Yoga

Meal prep

Personal admin

Reading

Free time

Next, sit down with your favorite calendar app or paper planner and create time blocks for the coming week that reflect the times you'll work on each category.

Make sure to give all your priorities and commitments enough space on your calendar. If you struggle to find room, you may need to cut down on your commitments. The end result will look something like this:

If you find it difficult to stick to your digital schedule, we recommend planning your day out on paper. A paper schedule forces you to start fresh each day. It also makes it easy to scribble things out and adapt as the day goes on. Plus, you can keep your paper schedule open on your desk as a visible reminder of what you plan to focus on.

If you work at a company with shared calendars, you may find it helpful to publicly block off time for Deep Work to keep a sufficient chunk of the day meeting free. Khoi Vinh, a Principal Designer at Adobe, uses this strategy at his office:

"I look for blocks of time on my calendar that I can cordon off for "deep work". Sometimes I'll move around meetings to create longer contiguous blocks, and then I'll create a meeting called "Do Not Book" or, if I suspect someone will ignore that, I'll name it something like "Collaboration Session" or "Research Review." You have to get crafty."

You now have time blocks for each category, but you still need to know which specific task - or group of tasks - to work on when the time comes. That's where a task manager like Todoist comes in.

Create a Todoist label for each batched category you came up with in step one, then review all of your current tasks and assign the appropriate label to each one.

When you come to a time block, all you have to do is pull up the corresponding label list and choose from the relevant tasks. Tasks with dates will automatically be sorted at the top so you'll know when something is due soon and needs your attention first.

To make sure nothing slips through the cracks, every task should have a label. However, you'll likely find that not every category needs to be tracked in Todoist. For example, you may want to keep track of your meetings or exercise classes in your calendar rather than in your task manager. And as we said before, you don't want to overprogram your free time. Experiment with your setup to figure out what makes sense for your specific circumstances.

Day theming with Todoist

If you try time blocking and still feel too scattered and unfocused, you may want to try out day theming. We recommend this free Skillshare course by Mike Vardy. He walks you through setting up a day theming system, including detailed examples using both paper and Todoist.

Scheduling time blocks for individual tasks

Of course, if you want to keep a more granular schedule, you can always create separate time blocks for each task. The easiest way to do that with Todoist is via the 2-way integration with Google Calendar.

When setting up the integration:

Create a new calendar for just your Todoist tasks so you can toggle them on and off inside your calendar as you need.

Choose to sync your entire Todoist account or create separate calendars for each of your Todoist projects.

Choose to sync tasks with just a due date in addition to tasks with a due date and time.

Any Todoist task with a date and time will automatically appear as an event in your new Todoist calendar. Any task with a date but no time will appear as a day-long event.

During your weekly review, give each task you want to accomplish a date and/or start time by typing something like "Monday at noon" or "Every Friday at 9am" into the task field. Todoist will automatically recognize and highlight the date and set it when you save the task.

Now, when you open your daily or weekly view in your calendar, you'll see each of your tasks scheduled as separate events (aka your time blocks). You can extend, shorten, edit, and move your time blocks inside your calendar. Any changes you make in Google Calendar will automatically sync back to your Todoist (and vice versa).

Scheduling your days and weeks in advance can seem like a waste of precious time you could be using to actually get things done. But when you aren't controlling your calendar, it's easy to let distractions take over.

By front-loading your decision-making on what to work on for the day or week, you'll be saving time and mental energy that you can use when it comes to actually getting to work.

Try time blocking and task batching for a week and see how it feels to regain control over your time and attention.

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Surviving a sensory-unfriendly work environment as an autistic individual

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Patty Laushman

May 1, 2024

9 min read

Updated: Feb 18

Self-advocacy matters : learning workplace policies, preparing a clear request, and using specific language can increase the odds of getting reasonable accommodations.

Personal strategies-like adjusting your workspace, using sensory tools, noticing early warning signs, and having an "emergency plan"-can reduce overwhelm even when the environment doesn't change.

I have worked with clients on creating a " prevention prescription" that they load into a note in their phone. Once they reach a 5 to 6 on a scale of 1 to 10 in terms of their likelihood of shutting down from overwhelm, they just open the note and follow the steps to bring their overwhelm down.

It's really important to remember that ultimately, HR personnel work for the company and not for you. Whatever they do for you also needs to work for the company, so if you are asking for something unreasonable or very expensive, they are not going to be able to help you. There are many things they can do, though, that help, so if you can't get your needs met any other way, it may be time to bring HR into the situation.

Consider consulting with a occupational therapist or other professionals like the specialized autism life coaches at Thrive Autism Coaching . These experts can provide individualized strategies tailored to your challenges and help you figure out where to self-advocate as well as identify effective coping strategies for your individual workplace.

A sensory-unfriendly office can be a real barrier to productivity and well-being, and needing support is valid.

Clear, concrete self-advocacy (what's hard, what helps, why it improves work outcomes) often works better than general statements.

Practical coping strategies-especially early-warning awareness and a planned response-can prevent overwhelm from escalating.

FAQs About Surviving a Sensory-Unfriendly Work Environment as an Autistic Individual

Do I have to disclose that I'm autistic to ask for workplace accommodations?

Not necessarily. You can describe your needs in functional terms (for example: light sensitivity, noise distraction, migraine triggers, or difficulty concentrating in high-stimulation spaces) and request specific adjustments. If you decide to disclose, it can sometimes make formal accommodations easier, but disclosure is a personal decision.

What are examples of reasonable accommodations for sensory sensitivities at work?

Common options include changes to lighting (lamp, different bulb type, reducing overhead lighting), noise supports (noise-canceling headphones, quieter workspace), predictable scheduling, access to a low-stimulation space for breaks, and flexible work arrangements like hybrid or adjusted hours. The Job Accommodation Network (JAN) has a large list of accommodation ideas.

How do I explain my request so my employer understands it's a "win-win"?

Use specific language that links your request to work outcomes. For example: "Overhead fluorescent lights trigger headaches and make it hard for me to focus. If I can use a desk lamp or wear a hat to reduce glare, I can concentrate longer and work more efficiently." Concrete examples help decision-makers see the practical benefit.

What are early signs that I'm heading toward sensory overload at work?

Common early signs include rising irritability, increased difficulty concentrating, feeling "wired" or agitated, headache onset, muscle tension, or a strong urge to escape the environment. The goal is to notice your personal pattern early enough to use a planned strategy (break, quiet space, sensory tool, or brief reset routine).

Consider involving HR when informal conversations aren't working, misunderstandings repeat, you need a formal accommodation process, or you're experiencing negative consequences for requesting adjustments. Bring a short written description of your needs, examples of reasonable supports, and how they help you do your job effectively.

Patty Laushman is the founder and head coach of Thrive Autism Coaching. An expert in the transition to adulthood for autistic emerging adults, she coaches parents in applying her SBN™ parenting framework to strengthen relationships and foster self-sufficiency through her program. Patty's work is rooted in a neurodiversity-affirming, strengths-based approach that empowers both parents and autistic adults to thrive. She is also the author of the groundbreaking book, Parenting for Independence: Overcoming Failure to Launch in Autistic Emerging Adults

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If you don’t have enough money to live on, you might be able to get help to afford essentials like bills and food.

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If you don't have enough money to live on, you might be able to get help to afford essentials like bills and food. This includes the Household Support Fund and cost of living payments.

You should check if you can claim benefits - you might be able to do this even if you work, have savings or own a home.

If you owe money and you're struggling to pay

You should speak to the organisations you owe money to - they might let you pay smaller amounts or take a break from payments.

Don't ignore bills or letters about money you owe.

You can find out how to start dealing with your debts.

Check what benefits you can get

Lots of people miss out on benefits they're entitled to - so it's worth checking what you can get.

Claiming benefits might also let you get access to other financial help like cost of living payments and discounts on energy and transport.

You might be able to claim benefits or increase your current benefits if you're:

over 16 years old with a low income or no income

sick or disabled, including if you have a mental health condition

of State Pension age with a low income or no income

responsible for children

Check what benefits you can get.

Get your first benefit payment early

When you apply for benefits, you might be able to get your first payment early while you're waiting for either:

This is called a 'short-term benefit advance'. You can get an advance for:

You'll need to pay back the advance. The Department for Work and Pensions (DWP) will take an amount off your future payments until you've paid it back. For Universal Credit, you can spread the repayments over 24 months. For other benefits, you'll usually repay your advance over 12 weeks.

If you've applied for Universal Credit, you can check how to get a Universal Credit advance payment.

If you've applied for a different benefit, contact the benefits office that's dealing with your claim. You can find their contact details on any letter or email you've had from them.

Cost of Living Payments

The government has sent the final 'Cost of Living Payment'. You should have got it if you get a benefit based on your income - for example, Universal Credit, Pension Credit, or tax credits.

If you get benefits based on your income

If you were eligible, the government should have sent you a payment of £299 during spring 2024 between 6 and 22 February 2024.

You should have got the payment if you got any of the following benefits between 13 November to 12 December 2023:

You'll only have got one £299 payment - even if you got more than 1 of these benefits.

If you're waiting for a decision on your benefits claim, you won't get the Cost of Living Payment until your claim is successful.

If your benefits are paid to someone else, like your landlord, you should still have got the Cost of Living Payment.

If you didn't get a previous Cost of Living Payment

If you think you should have got a Cost of Living Payment, you can report a missing payment on GOV.UK.

If you get a disability benefit

You should have got an extra Cost of Living Payment if you were getting a disability benefit on 1 April 2023 - you would have got this payment between 20 June and 4 July 2023.

You would have been eligible for this one-off payment if you get any of the following benefits:

Disability Living Allowance

Personal Independence Payment

Attendance Allowance

Adult Disability Payment

Child Disability Payment

Armed Forces Independence Payment

Constant Attendance Allowance

War Pension Mobility Supplement

To get this payment you must have either:

If you didn't get a previous Cost of Living Payment

If you think you should have got a Cost of Living Payment, you can report a missing payment on GOV.UK.

If you're over State Pension age and get Winter Fuel Payments

You should have got a Cost of Living Payment of either £300 or £150 - you would have got this payment at the same time as your usual Winter Fuel Payment. This was paid between November 2023 and 26 January 2024.

You're usually entitled to Winter Fuel Payments if you're of State Pension age in the third week of September. The State Pension age is 66.

You should have got a £300 Cost of Living Payment at the same time as your Winter Fuel Payment if you live either:

If you live with someone else who qualifies for the Winter Fuel Payment, the amount you should have got depends on whether either of you get any of the following:

If either you or the person you live with gets one of these benefits, you should have got £300 - as long as you're not partners. If you're partners, you should have only got one £300 payment.

If neither of you gets one of these benefits, you should have both got £150.

If you live in residential care and qualify for the Winter Fuel Payment, you should have both got £150 unless you get any of these benefits.

If you didn't get a Cost of Living Payment with your Winter Fuel Payment

If you think you should have got a Cost of Living Payment, you should contact the Winter Fuel Payment Centre.

Check how to contact the Winter Fuel Payment Centre on GOV.UK.

Get help with your energy bills

If you're struggling to pay your energy bills or top up your prepayment meter, you might be able to get help - for example a fuel voucher or a grant from your energy supplier.

Check if you can get help to pay your energy bills.

You might be able to save money on your energy bills by switching to a different supplier, or to a different tariff with your current supplier. Check if you can switch.

Check how to make your home more energy efficient

If your home is energy efficient, you'll pay less to heat your home and it will stay warm for longer.

It's a good idea to look into making your home more energy efficient at any time of the year. This is because it can take a few months to sort things out - for example, to find someone who can do the work.

You might be able to apply for help with the cost of:

Check if you can get help with the cost of energy efficiency.

Get help with essential costs

Your local council might help you pay for things like:

This help is known as 'welfare assistance' or the 'Household Support Fund'. Each council runs their own scheme. You'll need to check if you can get support and what type of support you can get.

Ask your local council if they run a welfare assistance or Household Support Fund scheme. You can find out how to contact your local council on GOV.UK.

You don't have to be getting benefits to get help from your local council. If you do get benefits, they won't be affected if you start getting money from a welfare assistance or Household Support Fund scheme.

There are also other things you can do if you're struggling to afford essentials like rent or food.

If you're struggling to pay for food, you might be able to get a referral to a food bank.

You can find out how to get help from a food bank.

Get help paying for rent, council tax and other bills

There are things you can do if you're struggling to pay your rent and bills.

You can check what help and support you can get with your rent and bills.

Get help with health costs

You might be able to get help paying for NHS charges, for example:

Check if you can get help with health costs on the NHS website.

If you pay for regular prescriptions

If you can't get help to pay for your prescriptions, you might be able to save money by buying a prepayment certificate.

You'll pay a fixed price for either 3 or 12 months. This will cover the cost of all the prescriptions you need during that time.

You can buy a prepayment certificate for unlimited prescriptions for:

You can buy a prepayment certificate on the NHS website.

If you've been prescribed hormone replacement therapy (HRT)

If you already have a prepayment certificate for other medicines, it covers the cost of your HRT.

If you only need a certificate for HRT, you might be able to save money. You can get an HRT prescription prepayment certificate - it costs £19.30 for 12 months.

The certificate only covers certain HRT medicines. Check if your HRT medicine is covered on the NHS website. If you have HRT medicines that aren't covered, you'll have to pay for them or buy a normal prepayment certificate.

You can buy an HRT prescription prepayment certificate on the NHS website.

Get help with your energy and water if you're disabled

If you're disabled, you might be able to get extra support with your energy and water. You can check how to get free advice about energy and water bills on the Scope website.

Get help if you have children or are pregnant

You might be able to get extra money to help pay for essential costs like food, childcare and school.

Check if you can get help with costs if you have a child or you're pregnant.

Get help with travel costs

Contact your local council to check if they offer free or discounted travel - for example, if you're:

You can find your local council on GOV.UK.

If you're over State Pension age, you can get free bus travel. Apply for an older person's bus pass on GOV.UK.

If you're 60 or over and live in London, you can get free travel on London's transport services. You can apply for a 60+ London Oyster photocard on the TFL website.

If you're disabled, you might be able to apply for a bus pass or railcard. You can check if you can get help with the cost of transport.

If you're looking for work and you get benefits

You might be able to get a Jobcentre Plus Travel Discount Card - this gives you half-price train tickets for up to 3 months.

You can apply for the card if you claim Jobseeker's Allowance or Universal Credit. One of the following must apply:

You might also be able to get the card if you've been claiming another benefit for at least 3 months. For example you might be getting Employment and Support Allowance, Income Support or Incapacity Benefit. You'll have to show you've been looking for work through a Jobcentre.

If you think you might be able to get the card, contact your local Jobcentre Plus office.

Check how to contact your local Jobcentre Plus office on GOV.UK.

Get help with pets

If you're using a food bank, you might be able to ask for some things, like pet food. Check with your local food bank if they're able to help.

You can also check if there's a pet food bank in your area. Ask your local vet or pet shop, or search online for 'pet food bank' and your local town.

You might be able to find free pet food collection points at your local supermarket, pet store or animal charity.

Get help with vet care

You might be eligible for free or reduced vet care from Blue Cross if you:

Check if you can get free or reduced vet care on the Blue Cross website.

You also might be able to get free or reduced vet care from charities such as RSPCA and PDSA.

Check if you can get free or reduced vet care on the RSPCA website.

Check if you can get free or reduced vet care on the PDSA website.

Get help with vet bills

If you're struggling to pay your vet bills, talk to your vet about payment options - like reducing the bill or setting up a payment plan.

If you can't set up an affordable payment plan, you should get debt advice. Your vet might decide to stop treating your pet if you owe money.

Work out your budget

You should use a budgeting tool to help you understand:

You can use a budgeting tool.

Apply for a charitable grant

You might be able to get extra money from a charity to help with living costs. Some of these charitable grants are open to everyone. Others might be available based on your situation, for example:

You can check what help you can get from local and national charities on the Turn2us website. You'll need to know your postcode.

If you're over 55 and have a personal pension

You might be able to take some money from your pension savings to help pay for essential costs or to pay off your debts.

You should think about whether taking money from your pension is the best financial decision for you. Taking money from your pension will mean you have less income when you retire. If you're getting benefits, taking money from your pension could affect your claim.

You can get free guidance on your pension options from Pension Wise. They'll explain the different options so you can decide which is best for you.

You should also get financial advice before taking any money from your pension savings - you'll have to pay.

You can check how to find a financial adviser - they can tell you which option is best for you.

If you're finding things difficult

Your mental health is as important as your physical health. You should talk to your GP if your money problems are affecting your mental health.

You can find other ways to get help with your mental health on the Mind website.

If you need to speak to someone

You can speak to a trained volunteer at organisations like Samaritans or Shout.

Samaritans

Helpline: 116 123 (Monday to Sunday at any time)

Welsh Language Line: 0808 164 0123 (Monday to Sunday 7pm to 11pm)

Calls to Samaritans are free.

You can find other ways to get in touch with Samaritans on their website.

Shout

You can also text 'SHOUT' to 85258 to start a conversation with a trained Shout volunteer. Texts are free, anonymous and confidential from anywhere in the UK.

If you think it's an emergency

If you think your life or someone else's is at risk, you should call 999 or go to A&E if you can.

You can also find a list of urgent mental health services on the Mind website.

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Check what extra help you could get if you're struggling with the cost of living - including the Cost of Living Payment scheme.

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My Possible Self - Your mental health matters

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My Possible Self - Your mental health matters

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Created in partnership with world leaders in mental health. Committed to bringing you the best mental health support we possibly can

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My Possible Self is the mental health app using clinically certified content from Priory Healthcare to help reduce anxiety, stress and low mood.

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How to plan and stay safe if you are travelling alone or independently.

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Foreign, Commonwealth & Development Office

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How to plan and stay safe if you are travelling alone or independently.

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Police Map UK is a free, interactive tool that visualises street-level crime and stop & search data across England, Wales, and Northern Ireland.

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Learn about Police Map UK, a free interactive crime map for exploring street-level crime rates and stop and search data across England, Wales, and Northern Ireland.

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It's never too late to quit and it's easier to stop smoking with the right support.

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If you smoke, you might be more at risk of having high blood pressure. If left untreated, high blood pressure can increase your risk of a heart attack or stroke.

High blood pressure does not usually have any symptoms, so the only way to know if you have it, is to get a check. If you are 40 or over, live in England and haven't had a check in the last 6 months, you can get your blood pressure checked for free at your pharmacy today.

If your blood pressure is high, then it can be managed through lifestyle changes or medication.

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When you stop smoking, good things start to happen to your health. Get free support from the NHS to become smoke free and help build a smokefree generation.

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If you need help for a drug problem, you're entitled to treatment in the same way as anyone else who has a health problem.

There is help available if you want advice and support, or want to cut down or stop.

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If you need treatment for drug addiction, you're entitled to NHS care in the same way as anyone else who has a health problem.
With the right help and support, it's possible for you to get drug free and stay that way.

Where to get help for drugs

A GP is a good place to start. They can discuss your problems with you and get you into treatment.

They may offer you treatment at the practice or refer you to your local drug service.

If you're not comfortable talking to a GP, you can approach your local drug treatment service yourself.

Visit the Frank website to find support near you.

If you're having trouble finding the right sort of help, call the Frank drugs helpline on 0300 123 6600. They can talk you through all your options.

Charity and private drugs treatment

As well as the NHS, there are charities and private drug and alcohol treatment organisations that can help you.

Visit the Adfam website page, Finding Support, to see a list of useful organisations.

Private drug treatment can be very expensive, but sometimes people get referrals through their local NHS.

Your first appointment

At your first appointment for drug treatment, staff will ask you about your drug use. They'll also ask about your work, family and housing situation.

You may be asked to provide a sample of urine or saliva.

Staff will talk you through all of your treatment options and agree a treatment plan with you.

They can tell you about local support groups for drug users and their families or carers.

You'll also be given a keyworker, who will support you throughout your treatment.

What drug treatment involves

Your treatment will depend on your personal circumstances and what you're addicted to. Your keyworker will work with you to plan the right treatment for you.

Your treatment plan may include a number of different treatments and strategies.

Talking therapies

Talking therapies, such as CBT, help you to see how your thoughts and feelings affect your behaviour.

Treatment with medicines

If you're dependent on heroin or another opioid, you may be offered a substitute drugs, such as methadone or buprenorphine.

This means you can get on with your treatment without having to worry about withdrawing or buying street drugs.

Detoxification (detox)

This is for people who want to stop taking opioids like heroin completely. It helps you to cope with the withdrawal symptoms.

Self-help

Some people find support groups like UKNA (Narcotics Anonymous) helpful. Your keyworker can tell you where your nearest group is.

Reducing harm

Staff at your local drug service will help reduce the risks associated with your drug-taking. For example, you may be offered testing and treatment for hepatitis or HIV and AIDS.

Where you'll have your treatment

You may have your treatment while living at home or as a hospital inpatient.

If your drug-related problems are severe or complicated, you may be referred to a residential rehabilitation service.

For more information about residential rehabilitation, or to find a rehab near you, visit Rehab-Online.

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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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Need some friendly, confidential advice?

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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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If you're worried about how gambling makes you or someone else feel, we can help

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The National Gambling Support Network, formerly known as, 'The National Gambling Treatment Service', is a group of organisations across Great Britain who provide free, confidential and personalised support for anyone who's experiencing problems from gambling, as well as those affected by someone else's gambling.
If you're worried about your own or someone else's gambling, this service is totally free to access, 24 hours a day, 7 days a week.

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GambleAware®: Gambling Help & Gambling Addiction

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Free, confidential help and support to anyone who's worried about their - or someone else's - gambling. If gambling's on your mind, we're here to help.

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Female genital mutilation (FGM) is a procedure where the female genitals are deliberately cut, injured or changed, but there's no medical reason for this to be done.

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Find out what female genital mutilation (FGM) is, why and where it’s carried out, what the health risks are, and where to get help and advice.

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The Cyber Choices programme was created to help people make informed choices and to use their cyber skills in a legal way.

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The National Crime Agency leads the UK's fight to cut serious and organised crime.