How can I help myself?
HOW CAN I HELP MYSELF?
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.
If you are going through a stressful time or would like to lift your mood you are on the right page. Check out the links below for information on taking time out, tips on being positive and happy, and ideas around mindfulness. Also have a look at the range of apps that you might like to try too.
Anna Freud Centre has some great self help information aimed especially at young people including activities ,tips and ideas to help your improve your wellbeing.
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.
Turtle Dove Cambridge supports existing organisations in empowering young women aged between 15 and 23.They work with young women to improve their confidence in a supportive and fun way, they aim to offer a sense of achievement through improving their skill set and employment opportunities.
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.
Relax Kids resources and classes can help children manage stress with breathing and stretching exercises. These are resources that need to be paid for.
ChatHealth is a confidential text messaging service that enables children and young people (aged 11-19) to contact their local public health nursing (school nursing) team.
Cambridgeshire and Norfolk
Cambridgeshire Community Services NHS Trust
Cambridgeshire text: 07480 635 443
The service is available Monday to Friday, 9.30 am to 4 pm (except bank holidays). During these times we aim to respond to all messages within 24 hours.
Norfolk text: 07480 635 060
The service is available Monday to Friday, 9 am to 5 pm (except bank holidays). During these times we aim to respond to all messages within 24 hours.
Please see their website for further information and support HERE
Mood Juice is a self-help resource website that has a helpful guide on anxiety and another on depression.
Moodscope helps you to track your mood each day with an interactive game, you can then share with your friends. Youth Mental Health is a hub of information on the NHS Choices website. It brings together lots of useful information and resources. Resources that you might find helpful include:
Reading well can help you to cope with the pressures of life, feel better about yourself and boost your confidence using books.
Shelf Help - The Shelf Help scheme is available in Cambridgeshire and Peterborough Libraires. This scheme is already available nationally. It is a range of books that have been recommended by young people and health professionals about mental health that are available in public libraries. The books are aimed at 13 to 18 year olds with advice and information about issues like anxiety, stress and obsessive compulsive disorder (OCD), and difficult experiences like bullying and exams. A similar service, called 'books on prescription' is already available for adults. Recommended books
Youthoria has lots of information for 11-19 year olds, but 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.
Living Life to the Full .......Helping you to help yourself - Check out this website with advice on 'Why do I feel so bad?', 'How to fix almost anything' and many more....
ReachOut provides practical tools and support to help young people get through everything from everyday issues to tough times. You will find help through: factsheets, tools, apps, community forums, stories, videos, other stuff, like lists.
The MIX provides essential help for those under 25. Have you had trouble getting help for mental health? Check out this resource.
BEAT is the UK's leading charity supporting anyone affected by eating disorders. For further information on these conditions visit Young Minds.
CALM - The Campaign Against Living Miserably is a registered charity, which exists to prevent male suicide in the UK. Check out the website for further support or Click here for their helpline.
FEELING GOOD, STAYING HEALTHY
We all have mental health, and just like our physical health there are many ways we can look after it. There are lots of things that we can do to keep our mind well, or help us to recover when times are tough. Exercising, eating well, spending time with friends and helping others out are all good ways of looking after our wellbeing. For more information and suggestions visit the Young Minds and the Mental Health Foundation websites.
If you live in Cambridgeshire, you can also find a range of fun activities near you on the Youthoria website or visit the new 'Be Well' site for information on keeping your body and mind well.
When Healthwatch recently asked local young people what they did when they felt stressed or anxious, these were some of the things that helped them:
- Talking to someone
- Listening to music
- Art or colouring in books
- Writing things down
- Going out with friends
- Doing sport.
Some people find the '5 ways to wellbeing' a useful way of thinking about how you can look after your wellbeing:
Connect with the people around you and make time for family and friends.
Be active - Go for a run, play football, cycle to college or sign up for a dance class...whatever it is, make sure it is something you enjoy
Take notice - Be aware of the world around you and how you are feeling. Reflecting on your experiences will help you appreciate what matters to you.
Keep learning - whether it's learning how to cook your favorite food or taking up a new sport or hobby, it's all good for our mind!
Give - Do something nice for a friend, or a stranger. Thank someone. Smile :) Volunteer your time. It can be incredibly rewarding.
Exercise stimulates positive endorphins, clears your head and lifts your mood.
Healthy body = healthy mind
Action for happiness ~ more info can be found HERE ~
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.
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!
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
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
ANGER AND AGGRESSION
Anger is the name we give to a particular form of human energy,it is a basic emotion that everyone experiences at some point. Sometimes we may find it hard to control that anger.
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.
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)
BBC Radio 1 has some great information on anger and aggression and how to deal with it see HERE!
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.
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 in Cambridgeshire around drug and alcohol use to young people and their families. CASUS offers specialist treatment, interventions, support and information for all types of substance use. The also provide support for the families and carers of substance misusing young people, and see young people who are affected by the substance misuse of someone close to them.
CASUS can see young people at school, home or a variety of community or healthcare settings. You can refer yourself for an appointment, or a parent/carer or professional can refer a young person. The service is suitable for those under 18 years old but they also have a limited service for 18 – 21 year olds who are particularly vulnerable and would benefit from seeing a young person’s service rather than be referred to adult services.
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 415278 email@example.com
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
Information and advice in Cambridge and Peterborough from CGL-Please see HERE
Tel: 0300 555 0101
POW (Possibilities, Opportunities, Without taking risk) young people’s drug and alcohol service is a free and confidential service that works with young people and families around their, or their parent’s or carer’s, substance use. The service is for those up to the age of 18 years with drug and/or alcohol problems and offers one-to-one support, group work, housing and education/employment support.
For adults, the most suitable service will be Aspire-Peterborough. Recovery workers will work with an individual offering information, advice and guidance to develop a recovery plan. Groups and activities are also available to support the recovery journey.
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
Recovery Cafes in Cambridge
Recovery Cafes : free, regular, no appointments needed, drop-in cafes where you can find lots of information on recovery from drug and alcohol use, chats with others in recovery and enjoy a free tea or coffee on us.
Cambridge: The Edge Café, Brookfield NHS Site, Mill Rd, CB1 3DF, Every Thursday 12-3 pm
Cambridge: Frazzled Café, Marks & Spencers, Sidney St, Cambridge, CB2 3HH ( Mental Health Recovery)
Ely: The Countess Free Church, Ely, Every Monday 10 am – 12 pm
For more information on the Cafes please call Sun Network at firstname.lastname@example.org
Further information can be found on the Adult Keep your Head page HERE
Sleep is really important for good health; it gives our mind time to make sense of the day and is a chance to de-stress. There are lots of things we can do to help ourselves get a good night's sleep, like getting into a routine or taking some time out from gadgets.
Check out the Radio 1 website for some good advice, or 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.
For Parents and Carers
The Sleep Council website gives guidance for parents/carers on supporting teenagers to get a good night's sleep as well as tips for children with additional needs. They have also produced the 'Good-Night Guide for Children' leaflet, which looks at preventing sleeping problems in children and tips for addressing issues that may arise.
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.
Top tips on help with sleep can be found HERE!
If you are being bullied, or are worried that someone you care about is being bullied, then do not feel alone as there is support available. The most important thing to do if you are being bullied is to tell someone. See the Learn Together Cambridgeshire page on anti-bullying, our page for children and young people, support for families, and support for schools. Youthoria, a website for young people in Cambridgeshire also has a vast amount of information on bullying (Youthoria).
For additional support see Radio 1 website and for support on cyber bullying, and sexting see Kidscape and the NSPCC
If you are a bully, you can change. Visit the Youthoria website or NHS Choices for advice.
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
Eating disorders are complex mental illnesses.Anyone, no matter what their age, gender or background can develop one. Some examples of eating disorders include Bulimia, Binge eating and Anorexia.There is no single cause and people might not have all symptoms for any one eating disorder.
Eating disorders can be a way of coping with feelings or situations that are making the person unhappy, angry,depressed, stressed or anxious.
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.
BEAT has lots of information that you may find useful if you think you or someone you know has an eating disorder..They have a helpline which is open 12 noon-8 pm during the week and 4 pm-9 pm on weekends and bank holidays.
It is free to call on 0808 801 0677 or you can email email@example.com
Stem4 have lots of information on the types of eating disorders and offers ideas for support and guidance.
Myths about eating disorders
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 .
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.
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.
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.
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).
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.