How can I help myself?
HOW I CAN HELP MYSELF FEEL GOOD & STAY HEALTHY
There are lots of things you can do to help yourself stay well and have good wellbeing: including eating well, getting a good night's sleep and taking some regular exercise. So if you are going through a stressful time or would like to lift your mood you are on the right page!
Check out the short films to help with your wellbeing made by the team at Centre 33 - there's a quite a few to choose from depending on how you are feeling:
We've added some posters from 'The Action for Happiness' that have ideas on taking time out, tips on being positive and happy, and ideas around mindfulness. Maybe give some a go and see how you feel.
If you are someone who likes reading, books can help you to cope with the pressures of life, feel better about yourself and boost your confidence. In 2020 the Reading Agency launched the 'Reading Well for children booklist' to support children's mental health and wellbeing - the 33 books on the list, by authors including Michael Rosen, Tom Percival, Zanib Mian and Joseph Coelho, have been selected to help Key Stage 2 children (aged 7-11) understand and talk about their mental health and wellbeing. Check out their suggestions here:
The Reading Agency have also endorsed books about mental health for 13 to 18 year olds with advice and information about issues like anxiety, stress and OCD, and difficult experiences like bullying and exams. The books have all been recommended by young people and health professionals, and are available to borrow for free from public libraries - search for what's available to borrow from your local library here: Cambridge library and Peterborough Library.
Rise Above is about us all sharing our experiences, questions and challenges to get us ready for anything life throws at us. It is where you will find interesting and useful stuff from the web and beyond to get us all talking about the things that matter to us. You’ll find inspiring and useful stories, videos, games and advice.
has lots of information for 11-19 year olds in Cambridgeshire, and the 'It's Your Choice' section presents you with stories that young people have faced and gives you the chance to decide what you would do, and advises on some good options. Different scenarios include coping with an eating disorder and dealing with depression.
These resources can also be found within our latest news, however we wanted to put them here too so you can have a look at what may help you:
Take a look at and download the guide that have put together around going back to school in September 2021:
back to school 'a guide for young people'
Centre 33 have also put together this resource about why and how we experience panic and look at ways we can face and cope with this when it happens - it includes handy in the moment tips and there's the option for you to think about putting down a plan that may help you. Plus suggestions for further support. Please view and down load it here:
managing panic resource by Centre 33
Centre 33 have also produced a guide for Parents & Caregivers to Supporting Young People’s Anxieties about returning to school:
return to school and college: a parent and caregivers guide to supporting young peoples anxieties
Sleep is really important for maintaining good health, both mentally and physically. During sleep many key processes happen: we digest the information and events from the previous day, our brain and body rest and re-energise ready for the next day and our immune system recuperates. Because of this, sleep is essential for functioning well and staying healthy. However, sometimes people experience sleep difficulties which can be linked to mental health problems. Struggling to fall asleep, waking up during the night or experiencing nightmares are some common problems. Insufficient sleep can increase risk of becoming ill and slows the healing of injuries, it can reduce concentration and memory recall, as well as impacting mood regulation making it more likely that people feel anxious stressed or low.
There are some simple changes that can help maintain a good sleep pattern. Developing a bedtime routine is one way to improve the quantity and quality of sleep. Things to avoid just before bed include: strenuous exercise, caffeine, large meals, and screen time. Instead, try to do gentle relaxing activities e.g. reading/meditation, taking a warm shower/bath, and enjoying a hot drink. By sticking to a bedtime routine it helps train the brain to become more relaxed and ready to sleep at night. Sticking to the same sleeping and waking hours each day is also important and avoiding taking naps during the day will positively impact your sleep pattern too.
See the great advice on sleep foundation website.
Can you see on this picture what could be stopping you from sleeping ??
8 ways to sleep well
A good night's sleep is vital for your wellbeing and health. Sleep helps to keep your brain in tip-top shape.
Try the following tips to help:
1) Sleep-friendly bedroom
Have a bedroom that is uncluttered, dark and not too hot
2) Get Regular
Keep regular sleeping hours, then you'll programme your brain and internal body clock into a set routine.
3) No caffeine
Try not to have caffeine after noon, this gives it chance to leave your system before bed time
4) Get active
Regular exercise will tire you out, release tension and help you to sleep better
5) Switch off
The blue light from screens is a major sleep disruptor- switch off at least an hour before bed, this gives your brain a chance to wind down.
Relax before going to bed, warm bath, dim the lights,quiet music
Write a list of things to be tackled the next day to help your brain switch off
8) And breathe....
Breathe in for four seconds, holding for four then out for four to slow your heart rate and quieten your brain activity.
Top tips on help with sleep can be found on this leaflet HERE!
Suggestions for Parents and Carers
We suggest you take a look at this website as at the Sleep Charity they know that there are so many different factors which can affect children’s sleep and they have provided a range of resources and information:
Home - The Sleep Charity
Children - The Sleep Charity
The Mental Health Foundation has information on how to sleep better, looking at 4 key factors that affect how we sleep: Health, Environment, Attitude and Lifestyle.
Also, see this Public Health Matters blog by Public Health England on Mental Health and Sleep in teenagers and the MindEd free online training on sleep in teenagers.
If you are being bullied the most important thing is to tell an adult you trust about it.
This could be your parents, a teacher or a youth worker.
Bullying can be face to face or by phone, texting, whatsapp, email, letters, notes or in internet chat rooms.
What is bullying?
Bullying is when someone keeps trying to hurt or make fun of you.
Bullying is usually….
- deliberately hurtful behaviour
- something that is repeated over time
Bullying can be ….
- Physical – Hitting, kicking, taking things
- Verbal – Name calling, racist comments or jokes, threatening remarks
- Indirect – Spreading stories about someone, ignoring someone, or getting other people to do the bullying
It may happen for a variety of reasons:
- People may see it as just a bit of fun
- They may not have been taught that it is wrong to bully others
- They are unhappy at school or elsewhere
- They have been encouraged to bully by their friends
- They have been bullied in the past
- Racial prejudice
Cyber bullying can be:
- Hurtful emails or text messages
- Picture or video clip bullying using mobile phone cameras which can make you feel embarrassed or threatened
- Instant messaging used to bully, frighten or make fun of someone
- Chat room bullying
How can I keep clear of cyber bullies?
- Be careful who you give your mobile number or email address to
- Never reply to emails that make you feel uncomfortable
- Leave the chat room if anything makes you feel uncomfortable
- If you have a page on a social networking site like Facebook, MSN, Myspace or Bebo make sure you understand all of the privacy and security settings and use them
What can I do if I get bullied?
- Tell someone you trust – a parent/friend/teacher/youth worker/personal adviser
- Write down exactly when the threatening message was sent or call made
- Keep emails and texts as evidence
- Contact your phone company or internet provider to find out how they can help you
If you’re being bullied by a gang you need to tell an adult who can do something about it. This could be your parents, teachers, youth workers or if the bullying is threatening your safety…..the Police
It’s often hard to get through to people in a gang so you could try getting the weakest member alone and ask why you are being bullied…..
- Ask them how they would like being treated as badly as you are
- Ask why they are joining in
- Say you know that they are really not cruel underneath – appeal to their good side.
What can I do if I’m being bullied
Kidscape is a charity that aims to stop bullying. Here is some of the advice they give…
Tell a friend what is happening. Ask him or her to help you. It will be harder for the bully to pick on you if you have a friend with you for support.
Try to ignore the bullying or say ‘No’ really firmly, then turn and walk away. Remember, it’s very hard for the bully to go on bullying someone who won’t stand still and take it.
- Try not to show you’re upset or angry. Bullies love to get a reaction. If you can keep calm and hide your emotions, they might get bored and leave you alone.
- Don’t fight back, if you can help it. If you fight back, you could make the situation worse, get hurt or be blamed for starting the trouble.
- If you feel threatened, give the bullies what they want. Property can be replaced – you can’t.
Try and avoid being alone in the places where you know the bully is likely to pick on you. This might mean changing your route to school, or only using the lavatories when other people are there. It’s not fair that you have to do this but it might put the bully off.
Practise ‘walking tall’ in a mirror. Bullies tend to pick on people when they are weak or timid and they often think shy, quiet people make easy targets. If you look positive and confident, the bully will find it harder to identify you as a target.
A good technique for dealing with taunts and insults is to use something called ‘fogging’. When other people make hurtful remarks, don’t argue and try not to become upset. Imagine that you are inside a huge, white fog-bank; the insults are swallowed up by the fog long before they reach you. Nothing touches you.
Reply to taunts with something short and bland; ‘That’s what you think.’ Then walk away. This might seem strange at first but it does work.
Keep a diary about what’s happening. Write down details of the incidents and your feelings. When you do decide to tell someone, a written record of the bullying makes it easier to prove what has been going on.
If you are being bullied by a gang, get the weakest member alone and ask why they are bullying you and how they would like being treated as badly as you are.
Tell your parents or other adults – you need their help. Don’t suffer in silence.
Why do some people bully?
There are lots of different reasons as to why people become bullies. They may be…
- having family problems
- being bullied themselves
- being selfish or spoilt and always want to get their own way
- having no friends and feel lonely
- feeling bad about themselves and want to make other people feel bad too
- taking out their own frustration on others
- feeling insecure and unimportant – bullying gives them power
- bullied into joining a bully gang and have gone along with things just to keep on the bully’s good side
- not understanding how bad the people being bullied feel
Bullies use ‘differences’ e.g. ‘wearing glasses’, ‘too good at exams’ and ‘too creative’ as an excuse for their bad behaviour. It’s not the ‘difference’ in the victim that’s the problem – it’s the bullies who have the problem because they may be:
More help with bullying
Organisations that can help you with bullying problems:
This content is reproduced from the Youthoria website with kind permission from the Youthoria team and also Centre 33.
Information for Parents and Carers
It can be very distressing to find out your child is being bullied - the NSPCC have a helpful guide to keeping children safe from bullying and cyberbullying. The guide also has helpful information on what to do if your child is bullying others. There is also lots of information and resources available for teachers on preventing and addressing bullying in schools.The Anti-bullying Alliance also offers training and information for teachers.
Find out more
Internet safety - Lots of interesting information below on internet safety and also HERE
Online safety can be a worry for both young people and their parents. Below are some ways of keeping safe on line. Further information can be found on the National online safety website.
Also some further info on our Bullying page.
The excellent website Young Minds has some great information on online safety, protecting your privacy and the pressures of being online, lots of information HERE!
National Online Safety
Are you worried about online sexual abuse or the way someone has been communicating with you online?
CEOP is a law enforcement agency and is there to help keep children and young people safe from sexual abuse and grooming online. They help thousands of children and young people every year who have been in a similar situation to you.
They are there to help and give you advice, and you can make a report directly to then if something has happened online which has made you feel unsafe, scared or worried. This might be from someone you know in real life, or someone you have only ever met online.
For further advice or to report something please see HERE!
DRUGS AND ALCOHOL
If you need support, help or advice around drugs and alcohol there are a range of local and national services available. See the following links for more information:
If you live in Cambridgeshire (not including Peterborough):
Cambridgeshire Child and Adolescent Substance Use Service (CASUS) provides information, support and specialist treatment for young people under eighteen years of age, living in Cambridgeshire, to address alcohol and or drug use. Confidential information and support is also provided to the families of these young people.
Alcohol and drugs include all prescribed and over the counter medication as well as illegal substances, solvents/volatile substances, and New Psychoactive Substances. This does not include tobacco – for support with tobacco use please contact the appropriate GP or visit www.smokefree.nhs.uk
CASUS accept self-referrals. Referrals from parent/carers and professionals for individual work with young people under eighteen are also accepted with the agreement of the young person. Referrals can be made using Early Help Assessment or the CASUS referral form.
Referrals should be sent to CASUS e: email@example.com, or post to CASUS, Newtown Centre, Nursery Road, Huntingdon, PE29 3RJ.
CASUS welcomes the opportunity to discuss potential referrals prior to the completion of formal documentation. Please call the team on 01480 445316, and the duty practitioner will call you back.
For more information on CASUS and the service they offer, and how to access the service visit: http://www.cpft.nhs.uk/casus
You can contact CASUS 9am-5pm Monday to Friday Tel:01480 445316 or e: firstname.lastname@example.org
The CASUS referral form can be found HERE.
CGL can support you with any concerns, worries or questions you might have about:
- Prescription medications
- Over the counter medication use
- Illegal/legal drugs
- Duel Diagnosis and mental health
- Steriod use and more
For information and advice for:
Cambridge- see HERE
Wisbech - see HERE
Huntington - see HERE
- CGL service is running, but we have shifted to telephone-based support and appointments unless there are exceptional circumstances.
- We are still taking new referrals.
Tel: 0300 555 0101
National information and support
FRANK provides friendly confidential drugs advice. They have lots of information on their website, but also provide a live chat (2-6pm) and can be contacted by email, text or phone. The website also provides information on what to do in an emergency situation.
Ever worry about your parent's drinking? Drinking problems can affect the whole family, to find out what you can do and how you can speak to people that can help visit Nacoa or call their helpline (0800 358 3456). If you are a friend or professional worried about a child or young person the site also has a range of information that may be able to help.
Further national information can be found at www.knowthescore.info
HEALTHY AND UNHEALTHY RELATIONSHIPS
This is a caring relationship:
- Being good friends
- Freedom to do your own thing
- Time and space to see your friends
- Having your own interests
- Knowing your opinions are respected
- Listening to each other
- Having fun together
- Trusting each other
- Being able to disagree with each other
- Being able to go at your own pace - including sexuality
- Making decisions together
- Being able to talk about it when you have an argument
- Feeling safe
- Respecting the decisions if either of you want to end the relationship
This is not a caring relationship:
- Your boyfriend/girlfriend gets angry when you talk to someone else.
- Your boyfriend/girlfriend is verbally aggressive or physically threatening.
- Your boyfriend/girlfriend calls you names, puts you down, and makes you feel bad.
- Your boyfriend/girlfriend uses force, threats, emotional blackmail, or bargains to make you do things you don’t want to do.
- Your boyfriend/girlfriend threatens to harm any of your family, friend, pets or property.
- Your boyfriend/girlfriend posts unpleasant or intimately revealing things about you on the internet.
If any of these things are happening to you, you may be in an abusive relationship.
Relationship abuse is not a one off event. It is a cycle and usually gets worse if nothing is done to stop it.
It is not your fault - abusers are responsible for their behaviour. If you are in an abusive relationship the best thing you can do is to end it. This may be tough and you may need help.
- Find support from the people who care about you
- Contact one of the support agencies listed below
- Go out in groups (not alone) for a while
- Carry a mobile phone or phone card and phone numbers of people or organisations who can offer support
- Carry money
- Make sure you can always get home safely
- Speak to an adult you trust or one of the organisations below for support.
Where to go for help?
If you are in immediate danger call the police on 999
Centre 33 - a free, confidential service offering young people information and support on any issue.
Centre 33, 33 Clarendon Street , Cambridge CB1 1JX Tel: 01223 316448 Open Monday and Tuesday 10 am – 5 pm, Wednesday 12-5 pm Friday & Saturday 10 am – 1.30 pm
Disrespect Nobody - provides information and advice on what healthy and unhealthy relationships are.
The Hideout - a website created by Women's Aid to help children and young people to understand domestic abuse, and how to take positive action if it's happening to you.
Love Respect - a website created by Women's Aid to provide information and advice on healthy and unhealthy relationships.
Fearless - provides support and a way of reporting issues such as violence, cybercrime and sexual assault/abuse.
The Kite Trust - a service providing information and support for LGBT+ people in Cambridgeshire under the age of 25.
Childline - Helpline 0800 11 11. Councillors can talk to you about any problem if you are 18 or younger.
Cambridge Rape Crisis - Sexual violence helpline for women and men 01223 245888.
The Mix - A young people's website which includes information and support on healthy relationships.
Embrace - Provides support for children and young people who have been a victim of crime (including violence and abuse).
TICS AND TOURETTES
Most people with Tourette Syndrome (TS) are diagnosed as children or teenagers. Children generally start to tic between ages five and seven, but they can start as young as three years old.
Tourette Syndrome is an inherited, neurological condition, the key features of which are tics, involuntary and uncontrollable sounds and movements.
CHUMS have some good information on Tics and Tourettes it gives information on what it is and how it can be managed. There is also some useful tips for parents.
Tourettes action offers some great advice for young people .
Who else can help me?
SUPPORT FOR YOUNG CARERS
Do you help to look after someone in your family?
You are a young carer and we are here to help.
The Centre 33 Young Carers Project works with young carers up to their 19th birthday.
We work in schools, groups, one to one and with community groups across Cambridgeshire and Peterborough.
What is a young carer?
A young carer is a child or young person who offers practical or emotional caring support to someone with a mental or physical illness, disability, or is dependent on drugs or alcohol. They carry out significant or substantial caring tasks, taking on a level or responsibility that is inappropriate to their age or development. Are you a young carer? You are not alone! There is plenty of support out there for you.
How to get support?
If you are under 13, you must get your parents’ consent to make the referral. If you are 13 or over, you can self-refer without your parents’ consent.
You can make a referral by:
- Speaking to the young carers’ champions or contact at your school – click here to see which schools we support
- By calling us on 0333 4141809; Text/WhatsApp: 07514783745; email: email@example.com
- fill in our referral form here.
- By speaking to a professional you are already working with, e.g. family worker, social worker, so they can refer you into the service
What support does Centre 33 offer young carers?
Depending on your needs we can help in lots of different ways including:
- Offering you a Young Carers Needs Assessment
- Giving you someone to talk to
- Helping you to meet other young carers in the same situation as you
- Supporting you with life transitions like starting a new school
Note about permission
All of Centre 33's services are confidential. That means they will not tell anyone, without your permission, that you are in contact with them or what you tell them. If you are in the young carers project then your parents or carers and sometimes your college are informed and involved unless it is not appropriate or you don’t want them to be. They can discuss this with you.
That would only change if they thought you or someone else was at risk of serious harm. If they did have to talk to someone else to help keep you safe, they would always try to talk to you about that first. You can read about this and also how they keep your information safe here.
If you are over 19 and a carer, Caring Together is a leading charity supporting carers of all ages across Cambridgeshire, Peterborough and Norfolk.
We provide information and advice, run services in our local communities and campaign so that carers have choices.
More details here.
Below are some national organisations that provide information and support on different areas of young people's mental health. There is also specific information on certain topics on the bullying, suicide, stress and anxiety and sleep sections of this website.
The Youth Wellbeing Directory may also be useful for finding free local and national support services. You can search by postcode/area, by name of service, or by issue or topic.
is a fantastic resource that has sections for young people, parents and professionals. There is lots of information on all aspects of young people's mental health.
Stem4 offers lots of advice and information for teenagers with mental health conditions.
NHS Choices have a hub of information on young people's mental health which has information on when to seek support for low mood and information on specific topics such as self-harm and bipolar disorder.
The British Association for Counselling and Psychotherapy (BACP) provides a register of counsellors and psychotherapists accredited by the Professional Standards Authority for Health and Social Care. We recommend that you go via this website if you are interested in paying for private therapy.
ChildLine is a private and confidential service for children and young people up to the age of 19. It provides signposting and information and is open 24 hours.
The Royal College of Psychiatrists has series of leaflets and films for young people, parents and carers on wide variety of mental health.
Rethink Siblings project is for siblings affected by mental health issues and provides information on how you can support your sibling and look after your own wellbeing.
They also offer an information and support service for everyone affected by mental illness, ( RAIS Rethink Advice and Information Service: 0300 5000 927 open 10.00-14.00 Monday-Friday)
Beat are an Eating Disorder charity and have lots of information on their website, plus helplines for young people and adults. Eating disorders include bulimia and anorexia nervosa, for more information on these conditions visit Young Minds.
Big White Wall is an online support and recovery service for people aged 16 and over who are stressed, anxious, low or not coping. Big White Wall enables members to support and help each other and share what’s troubling them in a safe and anonymous environment. There is also guidance from trained professionals, who are online 24/7. There is a charge for this service.
CALM - The Campaign Against Living Miserably is a registered charity, which exists to prevent male suicide in the UK. Check out the website for futher support or Click here for their helpline.
Hope Again is a website provides advice for young people after the death of someone close to them. The site has lots of information on how to cope when someone you care about dies, including how to talk about it, remembering, and moving on. The site also has personal stories from others who have experienced grief.
It can be helpful to talk to someone you trust if things are getting overwhelming. This might be a parent, carer or teacher. Some people find it easier to talk to someone they don’t know like someone at Cruse. To reach the Cruse Bereavement Care Youth Helpline between 9:30am and 5:00pm, call 0808 808 1677.
Contact a Family provides information, advice and support. We bring families together so they can support each other. We campaign to improve their circumstances, and for their right to be included and equal in society.
Blurt Foundation - Community led project dedicated to supporting those affected by Depression.
Bipolar UK - Are the national charity dedicated to supporting individuals with the much misunderstood and devastating condition of bipolar, their families and carers. Their work includes youth support groups.
StudentMinds - is the UK's student mental health charity. They want students to have the skills, knowledge and confidence to talk about their mental health and look out for their peers
The Cambridgeshire and Peterborough Prevention and Intervention Project, Time4U, offers emotional help through talking therapies. Delivered locally by national charity Embrace - Child Victims of Crime (CVOC), the project also helps young people who use violence and abuse as a result of being themselves traumatised or victims of other types of abuse. The service is available for young people aged between 13 and 19 (or up to the age of 24 if they have additional needs) who have been affected by sexual violence and regardless of their gender identity. Therapeutic support is available from their counselling service. Click here for their referral form.
For more information visit their website: www.embracecvoc.org.uk.
Stonewall - We are here to let all lesbian, gay, bi and trans people know they are not alone
To let us know of services and resources you think should be added to this site, get in touch via the feedback form and please leave your email address.
SUPPORT WITH LOSING A LOVED ONE ~ BEREAVEMENT
The death of a loved one can be devastating, bereavement affects people in different ways. There's no right or wrong way to feel.
Stages of bereavement or grief:
Experts generally accept there are four stages of bereavement:
- accepting that your loss is real
- experiencing the pain of grief
- adjusting to life without the person who has died
- putting less emotional energy into grieving and putting it into something new – in other words, moving on
You'll probably go through all these stages, but you won't necessarily move smoothly from one to the next. Your grief might feel chaotic and out of control, but these feelings will eventually become less intense.
Feelings of grief:
Give yourself time – these feelings will pass. You might feel:
- shock and numbness – this is usually the first reaction to the death, and people often speak of being in a daze
- overwhelming sadness, with lots of crying
- tiredness or exhaustion
- anger – for example, towards the person who died, their illness, or God
- guilt – for example, guilt about feeling angry, about something you said or didn't say, or about not being able to stop your loved one dying
Coping with grief:
Talking and sharing your feelings with someone can help. Don't go through this alone. For some people, relying on family and friends is the best way to cope.
If you don't feel you can talk to them much – perhaps you aren't close, or they're grieving, too – you can contact local bereavement services:
Coronavirus update... This digital booklet created by the Cambridgeshire and Peterborough CCG, gives updated information about local services that can provide support for people who have lost a loved one at this time. They have specific sections about services for children and young people.
Cruse Bereavement offer advice,support ( including counselling) and information for those that have lost a loved one.
Supporting Young People Facing Grief. Everyone will experience,bereavement during their life, but for young people, the death of a parent or another important person in their lives can be terrible to deal with.
Young people need time to be listened to and to speak about their fears and hopes for the future, but sometimes that’s difficult when others in the family are coping with their own grief. It can be helpful for young people to have support from someone outside of the family, to enable them to share their thoughts and emotions, which if left unexpressed, can lead to anger, disruptive behaviour and concentration issues at school.
Our counsellors, in Cambridgeshire, can help by listening and encouraging young people to express their painful emotions through creative play and work.
Hope again is the youth website of Cruse Bereavement Care. It is a safe place where you can learn from other young people, how to cope with grief, and feel less alone.
The Sue Ryder Charity charity offers emotional support going through grief or for those that have a relative with a terminal illness. http://www.sueryder.org/advice-support/grief-publication
Child Bereavement UK is a national charity which offers support to Children facing bereavement or to families having experienced the loss of a child.
Winstons Wish is a charity specialising in helping young people and children cope with the bereavement of a parent or sibling.
SOBS offer support for those that are survivors of bereavement through suicide.
Dying matters offers support around the death of a loved one or for those pre-bereavement
Maggies centre in Cambridge offers emotional and practical support to those where a member of the family has cancer.
The NHS has lots of useful advice and support during Bereavement which can be found HERE
BBC Radio 1 has lots of information for young people on coping with grief which can be found HERE
MENTAL HEALTH APPS
There are many apps out there that you can use to support your mental health and wellbeing. All these are available to download free from the App Store.
Anna Freud website has information and guidance on self help apps.
Some good Apps include:
For Me is a discreet Childline app that gives you access to: 1-2-1 chat with a counsellor, 'Ask Sam' problem page and a space to track your mood and write down your thoughts privately. Topics include issues such as school and exam stress, personal issues, self-harm and mental health.
Child Bereavement UK have developed an app for 11-25 year olds who have been bereaved of someone important to them. It can also be used by friends, teachers, parents and professionals who would like to know how to support bereaved young people.
Calmharm is an app that provides tasks to help you resist or manage the urge to self-harm.
distrACT provides information and advice about self-harm and suicidal thoughts. It is free, and available for anyone over the age of 17.
In Hand helps you to focus yourself when you are feeling low or are in a moment of stress. Once the app knows how you feel, it will take you through steps to help you feel better.
Smiling Mind is a free app that helps put a smile on your mind. The app takes you through guided meditation.
Stem4 Support with self-harm provides activities to support you with urges to self-harm (comfort, distract, express or release).
Thrive helps to manage and prevent stress and anxiety. It is suitable for all aged 11+ and uses games to help track your moods, suggest ways to control stress and anxiety, and teach relaxation techniques. The app is free to download, but charges may apply for access to all functions. and available for anyone. Alternatively you may be able to access the YMCA trinity group version via your school. Click here for more information.
Student Health App created by NHS doctors, provides reliable health information for university students.
Big White Wall provides information, advice and self-help guidance about mental health, as well as access to a peer-support community. It is free, and available for anyone age 16+.
Anxiety Canada have a free app called 'MindShift™ CBT' which "uses scientifically proven strategies based on Cognitive Behavioural Therapy (CBT) to help you learn to relax and be mindful, develop more effective ways of thinking, and use active steps to take charge of your anxiety."
Healios have launched Thinkninja an app specifically designed to educate 10-18 year olds about mental health, emotional wellbeing and to provide skills young people can use to build resilience and stay well.
Other helpful websites that are worth taking a look at...
Doc Ready can help you feel more confident when you go to see your GP about a mental health issue.
This page has links to video's, podcasts and live discussions around young peoples mental health and wellbeing. Check these out!
VIDEO - ORDINARY MAGIC: Resilience & Mental and Emotional Wellbeing in Schools
This short film has been made by the Education Wellbeing Team and young people in Cambridgeshire. It shows young peoples views and understanding of mental health.
MENTAL HEALTH RESOURCES LEAFLET
This Insight series of leaflets by Cambridgeshire and Peterborough NHS Foundation trust, were designed and written by people who have personal experience of different mental health problems and the people who support them. They provide introductory information on a range of mental health problems and other issues relevant to mental health. They act as signposts to local sources of support and information. These have been written for adult mental health, but may be useful for young people.
VIDEO STREAM 3 - Sexual Health
VIDEO STREAM 2 - Stress, Mental Health and Relationships
A second webinar on stress, mental health and wellbeing took place on 17th May 2016 as part of Mental Health Awareness Week. The panel discussion included Cambridgeshire County Council, Mind in Cambridgeshire and Centre 33.
VIDEO STREAM 1 - Children and Young People's Mental Health and Wellbeing
This is a recording of a webinar on wellbeing and resilience that was produced by Cambridgeshire County Council and Huntingdonshire Regional College. Students did all the technical aspects of filming and live streaming that made this webinar possible. It will be a particularly helpful resource for parents, carers and teachers but of interest to many others!
Mental Health Awareness video
This short Mental Health Awareness video was produced by Healthwatch in Peterborough with local Youth Health Champions. It was designed for teenagers and explores what mental health is, what affects mental health, teenage specific pressures and how to manage poor mental health and more! It is a fantastic resource for schools and has been adopted by all Peterborough secondary schools.
OTHER USEFUL LINKS
There are many physical or neurological conditions that can have an impact on our mental health and well being. Managing long terms conditions, like epilepsy, can challenge our mental health. Here are some useful videos on understanding epilepsy.
The BBC have a range of videos about young people and things that they worry about including anxiety,OCD and Bullying.They are suitable for KS2 and 3.They can be found HERE
We are continuously updating this website. if you know of any videos, blogs or podcasts that you would like to see on here please let us know.
All about Mental Health
STRESS AND ANXIETY
A little bit of stress can help us to get motivated, but sometimes our stress levels can rise a bit too much. There are lots of things we can do to take control and manage our stress.
The local Stress LESS campaign has been specifically designed to help young people combat stress. Their website has lots of advice and guidance that can help you get on top of stress and get through exams. The campaign asks us to change small things over the course of 5 weeks to feel better, see the #Take5 challenge.
BBC Radio 1 have compiled a fact file on the signs of stress to look out for and some helpful tips to keep your stress levels in check!
Young Minds have collated lots of information for parents and carers on helping your child through problems at school. There are further links to lots of websites and resources that you may find helpful.
The NHS Choices site provides information for parents and young people on dealing with exam stress.
The Family Lives website has information for parents on helping your child through exams from revision right through to exam day and beyond.
Top tips for dealing with stress can be found HERE!
If financial problems are causing you stress or anxiety, or if mental health issues are affecting your handling of money, have a look at Making Money Count's website here for information and guidance on getting support.
You are not alone around 3 Million people in the UK suffer with some kind of anxiety.
Anxiety is a normal, if unpleasant ,part of life. It can affect us all in different ways and at different times.
Whereas stress is something that will come and go as the factor causing it ( be it work, relationships, exams etc.) comes and goes, anxiety is something that can persist.
Anxiety UK offers lots of information on the types of anxiety conditions and ways of managing anxiety. Phone:03444 775 774(Mon-Fri 9.30 am-5.30 pm)
Health for teens offers some information on anxiety and how to deal with it here
No Panic is a voluntary charity offering support for sufferers of panic attacks and OCD. Offers a course to help overcome your phobia/OCD and includes a helpline Phone: 0844 967 4848
If you are having a fretful moment then try this'5-4-3-2-1' mindfulness tip: This helps to ground you and helps to feel more calm, especially in moments of panic and anxiety.
Count 5 things you can see, 4 things you can touch,3 things you can hear, 2 things you can smell,1 emotion you feel
Little Mix star Perri talks about her anxiety and panic attacks HERE
Anna Freud has produced a poster to help with anxiety.
OCD stands for Obsessive Compulsive Disorder which is a type of anxiety disorder.
People with OCD have repeating thoughts, images or feelings that are distressing (obsessions). They carry out rituals or habits (compulsions) to temporarily feel better.
OCD rituals can be obvious to other people such as checking door locks or they can happen inside your head like counting.
OCD thoughts come in all shapes and sizes, but they often revolve around things danger, dirt and contamination or worries around sexuality and religion.
Further information can be found at Youngminds and OCDaction
Self-harm is when someone chooses to inflict pain on themselves in some way. It is a sign of distress and can take many forms. Often self-harm is someone's way of coping with feelings,and is a sign that something is wrong. Self-harm can be dangerous, and it is a sign that there is an underlying problem, therefore you should get help. Below are some organisations that give more information on ways to address self-harm as well as some key services that can help in Cambridgeshire & Peterborough. There is also more information on services available on the following pages: Local Support and National Support
It can be hard to know what to do if someone tells you they are self-harming, but there are things you can do to help people get the support they need:
Young Mind's 5 tips for when a friend tells you they are self-harming:
- Don't panic
- Offer to listen
- Help them to find support (Cambridgeshire and Peterborough support):HERE!
- Be there for them in the long haul
- Look after yourself
For more information on any of these tips visit: https://youngminds.org.uk/blog/five-things-you-can-do-if-someone-tells-you-they-are-self-harming/
These are also some leaflets that you may find helpful:
Centre 33 leaflet: For parents and carers: For professionals:
Young Minds & The Charlie Waller Memorial Trust have produced a range of resources and films for young people, parents and professionals.
About Calm Harm
The urge to self-harm is like a wave.
It feels the most powerful when you start wanting to do it.
Learn to ride the wave with the free Calm Harm app using these activities:
Comfort, Distract, Express Yourself, Release, Random and Breathe
Read stories, ask questions get answers and information on self-harm.
Life Signs provides lots of helpful advice and information about self-harm which is shaped by those that use the site.
The National Self Harm Network has a supportive forum for those that are experiencing self-harm.
Harmless is shaped by the people that use the website, and provides a range of services about self-harm including support, information, training and consultancy to people who self-harm, their
friends and families and professionals.
Recover Your Life offers an open and non-judgemental support community for those who self-harm or are struggling with other mental health problems.
The Teen Help Forum has a list of distraction suggestions which you do not need to sign in to access.
Feeling sad, low, down or lonely can be difficult feelings to bear. These feelings are uncomfortable, even painful at times. However they are important feelings to have from time to time and inform us when difficult things are happening in our lives. These feelings in themselves don’t mean there’s anything wrong with you.
So how do you know when you have depression?
Depression is a condition which can develop over time. It can happen when the sad, difficult feelings just won’t go away, and start to have an impact on everyday life. Depression can affect us in lots of different ways and might have an impact on how you feel, think or behave.
You might feel:
- down and tearful all the time
- tired, lacking energy and motivation
- bad about yourself, guilty or worthless
- numb or empty
- hopelessness or helplessness
- that there’s no point to anything, that life isn’t worthwhile
You might think:
- a lot of negative thoughts
- suicidal thoughts and feelings
- you are a burden to other people
- people are better off without you
Your behaviour might change and you might:
- not be able to sleep- or the opposite, sleeping too much
- experience a loss of appetite – or on the other hand comfort eating or eating too much
- have problems concentrating
- not be able to enjoy the things that used to be fun
- become withdrawn, shut down
If you notice that you have been feeling low for weeks at a time and it doesn’t seem to go away or even gets worse, you don’t have to through this by yourself. Talking to someone you can trust might make a big difference to how you feel.
You can also talk to your doctor who will discuss the different options for you. This might include medication. This is not always appropriate for everyone, and is not the only option. There are also “talking therapies” which can be very effective.
Centre 33 offers someone to talk to in confidence about how you feel. You will be listened to, taken seriously, and not judged.
We all have a relationship with food in our lives (we think about what we eat and ask ourselves if we are eating properly). Some people find this relationship with food difficult.
You are probably not having a good relationship with food if you aren’t eating a balanced diet for a long time (you are eating more or less than you should to be healthy) or if eating is something that concerns you, makes you feel stressed or bad about yourself.
This difficult relationship with food could be related to an excessive focus on your weight or shape (you might count all calories, are always checking the scale, exercise excessively, and lie about the food that you eat). Or, on the other hand, could be because you are living through something difficult in your life and you are using food to cope with your feelings. In either case your eating patterns can have a negative impact in your health.
‘An eating disorder is a mental health condition where you use the control of food to cope with feelings and other situations. Anyone can get an eating disorder, but teenagers between 13 and 17 are mostly affected. With treatment, most people can recover from an eating disorder’ (NHS, 2021)
Click here for more information from the NHS explaining eating disorders.
Helplines are open 365 days a year from 9am–8pm during the week, and 4pm–8pm on weekends and bank holidays.
0808 801 0677
When you call their helpline you will speak to a trained support worker experienced in listening and talking to people in a similar situation to you. They know it can be difficult to reach out for help and talk about what you are feeling and going through, but they aim to provide a supportive, non-judgemental space.
You don’t have to have a formal diagnosis to use Beat's Helpline
Beat's eating disorder Helpline support workers are trained to:
- Offer a supportive space for you to explore your feelings and thoughts around eating disorders.
- Provide information about eating disorders. When we do not have the information that someone is looking for, we might be able to give you some ideas about who might be able to help.
- Explore options for help with eating disorders and to enable you to come to your own decisions about what might be best for you. This might include NHS treatment, private therapy, support from charitable organisations, peer support or self-help.
- You can talk one-to-one with Beat using their secure instant messaging service. They are currently working closely with their partners NEDIC, a Canadian eating disorder charity, to pilot a one-to-one web chat service between the hours of 8pm and midnight Monday to Thursday and 8pm and 10pm on Fridays. Between these hours, your chats will be with a member of the trained NEDIC team and data will be stored within Beat’s systems.
The following information has been put together by those who have experienced different eating challenges and recovered or in recovery. They want you to know you are not alone and support is available.
Please note: This information is not absolute and it has been created by individuals from the sun network who have experienced eating disorders and from their observations of their journey through recovery, so some of the text may not resonate with you. The information may be triggering. If you need urgent mental health crisis support, call NHS111 Option 2.
Causes: Eating disorders are complex. There is no single reason. There can be a range of factors that could combine to make it more likely any one person could develop this condition.
Further explanations: Eating disorders are ever changing and different for everyone. Unhealthy eating behaviours may include but aren’t limited to eating too much or too little or worrying about your weight or body shape.
So many things can be going on at the same time and you can feel like things are so out of control.
You may feel the urge to want to put things in a box or label things you don’t understand, to normalise or minimise what you are experiencing.
Eating Disorders can become a crutch and feel like it is all you have got.
You do not have to focus on recovery if this feels like a long way off. Consider small more manageable steps to help you on the journey of recovery. Small steps are still steps.
Often there are religious holidays, festivals, rituals or periods of our lives that are focused on food. These can be difficult so don’t be afraid to ask for support.
Individual’s experience eating disorders and feelings differently. You could do certain behaviours or experience thoughts and activities that are unhealthy but make you feel good. It can be hard to let that go as that’s a coping mechanism.
Early habits - There can be early signs or habits that are unhealthy for individuals to do. It is a good idea to act quickly.
Physical health = Mental health
It is a common misconception that eating disorders are about physical looks. Whilst there are physical aspects such as weight loss or gain, bingeing, and vomiting, over or under eating, or over exercising, eating disorders are a mental health illness affecting thoughts and feelings. Physical and mental health are closely linked, and it is important to look after both.
Words of encouragement from
- You matter and your feelings are valid
- You are not the eating disorder; you are still yourself
- You are loved and will always be loved
- You have top-notch qualities, don’t forget about them
- Recovery is possible and there is life after an eating disorder. You can write down your reasons to recover
- Stay connected with your support network
- Reach out. You are worthy of help
- Talk to yourself as you would to someone you love
- There are times of joy beyond the eating disorder
- Each day is a new day
- Small steps are still progress
- Be proud of yourself for how far you have come
- You can still be a friend, partner, employee
- People will listen
- There is no one or reason to blame
- Find reasons to love yourself
- Small steps are still progress, celebrate them
- Every journey is different, but the end goal is the same
- Your eating disorder doesn’t have to fit in a specific box
- It’s ok to speak out, don’t be ashamed, your mind wants to silence you. You wouldn’t be ashamed of breaking your leg
- Forgive yourself
If you found this information helpful, you can download this leaflet the sun network have produced here.
You can read lots more from the sun network on the adults section for this site here.
Personalised Eating Disorder Support (PEDs) - A specialist eating disorder charity based in Peterborough, supporting individuals locally and around the country and further afield via our Skype and email services.
Cambridgeshire & Peterborough Foundation Trust run the Eating Disorder Service locally. Most people will be seen as outpatients, with a small number requiring a hospital stay. To access support for an eating disorder, please visit your GP.
Stem4 have lots of information on the types of eating disorders and offers ideas for support and guidance.
ANGER AND AGGRESSION
Anger is the name we give to a particular form of human energy, it is an emotion that we all experience at some point.
If you are struggling to manage anger or aggression, there is a lot of support and advice online to help you.
This link from Mind talks you through what anger is
The Good Life Service at CPSL Mind will be running a new 8 week workshop ‘Anger and what to do about it’ for anyone 18+ living in Cambridgeshire or Peterborough. We all feel angry at times, and this is a healthy, normal emotion that only becomes a problem when it is harming you, or people around you. If your anger may be becoming destructive our 'Anger and what to do about it' workshop can help take back control. We will explore CBT style materials, opportunities to engage peer support, a space to create your own anger management plan and tool kit and encouragement to practice these learnings outside of the sessions.
To apply, please email firstname.lastname@example.org or call 0300 303 4363
The first sessions will take place from the 18th May 2021 and they are aiming to offer at least 1 workshop per quarter.
Each workshop session will last 1 hour 45 minutes and will take place via Zoom.
Anger Management tips from Centre 33
There is a great page on young minds to support young people who want to manage anger issues, as well as a support page for parents who are worried about their child's anger.
NHS choices also have great advice for parents on managing anger
There are also a number of books that can be useful in understanding anger in yourself or others:
Managing Anger:Simple steps to dealing with frustration and threat by Gael Lindenfield ( Thorstons ,2000)
Working with Anger and Young People By Nick Luxmore (Jessica Kingsley, 2006)
Anger Management :A pratical guide for working with Children and Young People by Adrian Faupel. Elizabeth Herrick and Peter Sharp ( Routledge,2017)
icash If you're looking for contraception, treatment for sexually transmitted infections, HIV care and treatment or related advice in Cambridgeshire, we can help.
We have created bespoke hubs across the county, bringing all aspects of sexual health under one roof. We also have three smaller clinics.
We also work with Terrence Higgins Trust, who provide community outreach services including free condoms, Chlamydia screening and sexual health advice and signposting.
Lime Tree Clinic
Address: Lime Tree Clinic, Brookfields Hospital, 351 Mill Road, Cambridge, CB1 3DF
- Chlamydia testing
- Emergency contraception
- HIV testing
- STI testing
- Support and advice
Our clinic is open:
Monday 0900 - 1930, Tuesday 0900 - 1930, Wednesday 0900 - 1930, Thursday 1330 - 1930, Friday 0900 - 1630, Saturday 0900 - 1145
WE ARE CLOSED ON BANK HOLIDAYS
PLEASE NOTE FROM JUNE 7TH, EVERY THURSDAY THE CLINIC WILL BE OPENING AT 1330 (NO MORNING CLINICS) (phone lines will be open from 1330)
Phone lines open: Monday to Thursday 8.30 - 1930, Friday 8.30 - 1630, Saturday 9.00 - 11.45 to book an appointment for Contraception and Sexual Health
To make an appointment please call 0300 300 3030. Please arrive 10 minutes before your booked appointment time to complete the registration process.
WALK IN FOR 24 AND UNDER - Monday's Only
Please note there is no walk-in session on a Saturday; this clinic is appointment ONLY for Contraception and will run from 09:00 to 12:00.
However, If you 24 or under you can drop in to our Contraception and Sexual Health session on Mondays between 14:00 and 16:00. This clinic has limited capacity and although we will do our best to see you we cannot guarantee this, so we advise you to arrive by 13:45.
Address: 39 - 41 Priestgate, Peterborough, PE1 1JL
- Chlamydia testing
- Emergency contraception
- HIV care
- HIV testing
- STI testing
- Support and advice
There is no parking available on site, however there are plenty of pay and display car parks in the city centre. When you get to King's Chambers, please follow the sign in the entrance hall to direct you to reception.
Patients are advised to call before their journey (during the hours below) for the most up to date clinic information. Please call 0300 300 3030 for appointments. Telephone lines are open:
Sun and Bank Holidays
| 9.00 - 19.30
|| 9.00 - 19.30
|| 9.00 - 19.30
|| 9.00 - 19.30
||9.00 - 16.30
||10.15 - 12.30
SLIP (Sex, Law, Internet and Porn) is one of our new initiatives and aims to support both young offenders and any young person who did not fully engage with RSE (Relationships & Sex Education) at school.
The programme is comprised of 6 sessions and is open to young people up to age 18, living in Cambridgeshire and Peterborough.
We can tailor SLIP to meet the needs of participants, by running group sessions or taking individual referrals.
SLIP is available to young people age 19-25 and for young people outside of Cambridgeshire and Peterborough for a charge. Please contact us for details.
DHIVERSE, Office B, Dales Brewery,
Gwydir Street, Cambridge, CB1 2LJ
Tel: 01223 508805
We offer a range of free and confidential sexual health services to young people in Cambridgeshire.
- pregnancy testing service
- chlamydia & gonorrhoea testing
No appointment is necessary – if you’re 25 or under, just pop in whenever we’re open (Cambridge, Wisbech or Ely), give us a call or drop us an email. Sex and relationships can be hard to talk about sometimes. At Centre 33 we’re used to talking to people about all sorts of things – we’re not embarrassed by them, which hopefully makes it easier for you to talk to us. If you’re worried about what contraception to use, whether you’re ready to have sex or anything else that might be tricky or embarrassing to talk to some other people about, we’re here to listen and to help.
“treat you like an adult, respect and dignity”
Brook offers advice and information on sexual health, contraception, pregnancy and relationships. Brook has services across the UK providing free and confidential sexual health services to young people under 25.
Good luck to everyone going back to school or college - maybe you are feeling anxious about this so Centre 33 have created this guide to give you some tips that can help you manage these anxieties and concerns - take a look!
back to school 'a guide for young people'
News on Cambridgeshire and Peterborough Mental Health and Emotional Wellbeing Service
From 1 July 2021, CHUMS are no longer delivering the Emotional Wellbeing Service in Cambridgeshire and Peterborough. A new service called Younited is now providing support for children and young people with their emotional wellbeing and mental health. Younited is provided by Cambridgeshire and Peterborough NHS Foundation Trust (CPFT) under a partnership agreement with Cambridgeshire Community Services NHS Trust, Centre 33, and Ormiston Families.
We would like to reassure those already referred to CHUMS that the new service will continue to support you with your mental wellbeing, and this change will not affect the level of support offered to you. Children and young people will be contacted by the new service in due course.
Professionals can now make a new referrals to the Younited service. Please go via this website for more information.
Take a look at and download the resource that have put together around getting through the
exam season this summer 2021:
getting through the exam season - a guide for young people sitting assessments
Centre 33 have also put together this resource about why and how we experience panic and look at ways we can face and cope with this when it happens - it includes handy in the moment tips and there's the option for you to think about putting down a plan that may help you. Plus suggestions for further support. Please view and download it here:
managing panic resource by Centre 33
Are you worried about returning to school after lockdown? Take a look at this guide produced by Centre 33 here:
Centre 33 have also produced a guide for Parents & Caregivers to Supporting Young People’s Anxieties about returning to school:
return to school and college: a parent and caregivers guide to supporting young peoples anxieties