Cambridgeshire & Peterborough Children & Young People Mental Health Support

All about Mental Health

STRESS AND ANXIETY

Stress

Be the reason someone smiles

 

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. 

 

Stress LessThe 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. 

 

 

Radio 1 larger versionBBC 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 logo

 

 

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.  

 

 

NHS choices logoThe NHS Choices site provides information for parents and young people on dealing with exam stress. 

 

Family Lives logo

 

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.

Anxiety

Feeling Overwhelmed?

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

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

website: www.nopanic.org.uk 

 

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

anxiety

Little Mix star Perri talks about her anxiety and panic attacks HERE

Anna Freud has produced a poster to help with anxiety.

OCD

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

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:

  1. Don't panic
  2. Offer to listen
  3. Help them to find support (Cambridgeshire and Peterborough support):HERE!
  4. Be there for them in the long haul
  5. 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:                             

 Self harm leaflet  Coping with SH  Understanding and responding to SH 

 

#NoHarmDone

Young Minds & The Charlie Waller Memorial Trust have produced a range of resources and films for young people, parents and professionals. 

in our hands, no harm done 

 

 

 

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:
ComfortDistract, Express YourselfReleaseRandom and Breathe

 

self harm logoRead stories, ask questions get answers and information on self-harm.

 


Life SIGNS logo

 Life Signs provides lots of helpful advice and information about self-harm which is shaped by those that use the site. 

 

 National Self Harm Network logo

The National Self Harm Network has a supportive forum for those that are experiencing self-harm. 

 

 

 

 Harmless logoHarmless 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 logoRecover Your Life offers an open and non-judgemental support community for those who self-harm or are struggling with other mental health problems. 

 Distraction Techniques

Alternatives to self-harm

 

The Teen Help Forum has a list of distraction suggestions which you do not need to sign in to access.

Teen Help logo

DEPRESSION

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.

EATING DISORDERS

        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.  


        BEAT Eating Disorders First Signs Tips Poster

        Helplines are open 365 days a year from 9am–8pm during the week, and 4pm–8pm on weekends and bank holidays.

        Helpline

        0808 801 0677

        Studentline

        0808 801 0811

        Youthline

        0808 801 0711

        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 Sun Network LogoThe 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.  

          Physical and Mental Health representation.

          Words of encouragement from The Sun Network LogoYou are enough illustration

          • 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.

          Mind logo

          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 itworkshop 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 goodlife@cpslmind.org.uk 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


          Young Minds logo

          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


          Recommended reading

          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)

           

          SEXUAL HEALTH

          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.

           

           

          iCaSH Cambs logo

           

          Lime Tree Clinic

           

          Address: Lime Tree Clinic, Brookfields Hospital, 351 Mill Road, Cambridge, CB1 3DF 

          Services:

          • C-card
          • Chlamydia testing
          • Condoms
          • Contraception
          • 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.

           

          iCaSH Peterborough logo

           

          King's Chambers

          Address: 39 - 41 Priestgate, Peterborough, PE1 1JL

          Services:

          • C-card
          • Chlamydia testing
          • Condoms
          • Contraception
          • Emergency contraception
          • HIV care
          • HIV testing
          • STI testing
          • Support and advice

          Local information:

          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:

           

          Mon

          Tue

          Wed

          Thur

          Fri

          Sat

          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

          Closed

           

          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

          enquiries@dhiverse.org.uk

          www.dhiverse.org.uk

          We offer a range of free and confidential sexual health services to young people in Cambridgeshire.
          • condoms
          • 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.

          CURRENT NEWS


          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: 

          /assets/1/returning_to_school_after_lockdown_a_guide_for_young_people_fby_centre_33.pdf 


          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



          Taylorfitch website