How can I help myself?
HOW I CAN HELP MYSELF FEEL GOOD & STAY HEALTHY
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.
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HEALTHY AND UNHEALTHY RELATIONSHIPS
This is a caring relationship:
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Being good friends
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Freedom to do your own thing
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Time and space to see your friends
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Having your own interests
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Knowing your opinions are respected
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Listening to each other
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Having fun together
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Trusting each other
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Being able to disagree with each other
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Being able to go at your own pace - including sexuality
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Making decisions together
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Being able to talk about it when you have an argument
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Feeling safe
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Respecting the decisions if either of you want to end the relationship
This is not a caring relationship:
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Your boyfriend/girlfriend gets angry when you talk to someone else.
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Your boyfriend/girlfriend is verbally aggressive or physically threatening.
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Your boyfriend/girlfriend calls you names, puts you down, and makes you feel bad.
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Your boyfriend/girlfriend uses force, threats, emotional blackmail, or bargains to make you do things you don’t want to do.
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Your boyfriend/girlfriend threatens to harm any of your family, friend, pets or property.
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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.
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Find support from the people who care about you
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Contact one of the local support services listed on our page here.
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Go out in groups (not alone) for a while
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Carry a mobile phone or phone card and save phone numbers of people or organisations who can offer support
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Carry money
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Make sure you can always get home safely
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Speak to an adult you trust.
are empowering all 13-24 year old girls, young women, and non-binary people with knowledge and confidence to help their friends. Through the Your Best Friend project we’ll help each other understand young people’s relationships, what happens when they become unsafe and provide you and other young people with the knowledge and confidence to help yourself or your friends. Click their logo to find out more!
The Disrespect NoBody campaign helps prevent young people from becoming perpetrators and victims of abusive relationships by encouraging them to re-think their views of abuse, controlling behaviour and what consent and sexting – the sending of explicit images by phone or email – means within relationships. The campaign is targeted at 12 to 18 year olds – both boys and girls – and aims to prevent them from becoming perpetrators and victims of abusive relationships. It provides information on understanding the meaning of consent, what rape is, relationship abuse, pornography and sexting, along with the signs on how to spot them, the consequences and supporting advice. There is also contact information giving access to help from trusted organisations should you be worried about yourself or somebody you know - click the logo to find out more.
Women’s Aid have created this space to help young people understand domestic abuse, and how to take positive action if it’s happening to you.
Thinkuknow is an education programme from the National Crime Agency’s CEOP (Child Exploitation and Online Protection) Command. Thinkuknow has been keeping children and young people safe by providing education about sexual abuse and sexual exploitation. Thinkuknow aims to ensure that everyone has access to this practical information – children, young people, their parents and carers and the professionals who work with them. Alongside the Thinkuknow website the programme provides educational resources, including films, cartoons and lesson plans, to help professionals raise young people’s awareness - click their logo to go to their website.
SEXUAL HEALTH
iCaSH (integrated Contraception and Sexual Health) service provides all aspects of sexual and reproductive health, including contraception, sexually transmitted infection (STI) and HIV testing and treatment. Just go to their website for all the information you need for their services in Cambridgeshire and Peterborough.
It's never been easier to have a routine sexual health screen; simply click
and follow the instructions and it will be delivered to your door in plain packaging. Then complete the test and pop it back freepost. However, if you can't order a kit online, please call on 0300 300 3030 and follow the options (times below).
They continue to offer booked appointments only - all 'sit and wait' and 'drop-in clinics' remain closed - so please click their logo or call 0300 300 3030 during these times:
| Monday |
09.00 - 16.00 |
| Tuesday |
09.00 - 16.00 |
| Wednesday |
09.00 - 16.00 |
| Thursday |
13.30 - 16.00 |
| Friday |
09.00 - 16.00 |
| Saturday |
Closed |
| Sunday |
Closed |
| Bank Holiday |
Closed |
We offer a range of free and confidential sexual health services (and much more!) to young people in Cambridgeshire and Peterborough.
FREE condoms
confidential pregnancy testing
chlamydia & gonorrhoea testing
No appointment is necessary – if you’re 25 or under, just pop in whenever we’re open - see here our for times and locations, or you can give us a call or drop us an email or text or whatsapp - just click here to see the ways to get in touch. 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.
C-Card is a scheme for young people to access free condoms and lube to improve sexual health. When used correctly during sex, condoms are the only type of protection that help prevent both sexually transmitted infections (STIs) and pregnancy.
It’s easy to get free condoms and lube packs through the C-Card scheme if you’re aged between 13 and 24.
You can join the scheme to get a C-Card from many youth organisations - such as Centre 33, pharmacies and GP surgeries - click here to search, then simply use your C-Card to collect more condoms and lube packs when you run out.
Dhiverse are based in Cambridge providing free advice, information, and support on any general sexual health issue.
Click here for the information they have produced about general sexual health.
They offer a range of services such as counselling for anyone, including young people age 11 and above, where issues around e.g. sexual health, HIV, sexuality, sexual identity, sexual relationships, sexual trauma, inappropriate or risky behaviours is affecting their mental health and wellbeing. Click here for more details about their counselling and emotional support service.
Dhiverse offer a range of non-mainstream relationships and sex education (RSE) programmes that can be delivered in a non-educational setting, ‘SLIP’ is one of these programmes. SLIP stands for ‘Sex, the Law, and the Internet & Pornography' SLIP and is an alternative and age appropriate relationships and sex education programme.
is suitable for any young person age 9 to 24 who, for whatever reason, did not engage, or is currently finding it difficult to engage, in Relationships and Sex Education (RSE) or Relationships Education (RE) in school. Click here to see their leaflet to find out more about SLIP. If you are interested in referring yourself you can contact contact any of the Dhiverse team on 01223 508805 or email enquiries@dhiverse.org.uk or please see their guidance for making a referral here.
Dhiverse's 'ABC Programme' is an alternative, age appropriate and ability appropriate programme for anyone age 11 and older (there is no upper age limit for this programme), who has a learning difficulty (LD) or autism. For more information on the ‘ABC Programme’ please click The ABC Programme Booklet for an easy read version. And click here to find out more about what they offer.
offers advice, guides and information on sexual health, contraception, pregnancy and relationships to young people under 25 across the UK. Click their logo or here to find out more about having a healthy sex life.
Cornerstone Pregnancy Advice Centre - (Self-Refer and Professional Referrals) - Our vision is to reach every woman in Cambridgeshire facing an unplanned pregnancy so that we can offer her time, space and non-directive information in order that they can make a fully informed choice and to offer her on-going support, whatever decision they make. You may be facing an unplanned pregnancy and feeling worried and anxious about what to do. Or you may have had an abortion and you’re now experiencing emotional pain and finding it difficult to understand why you feel the way you do. Help is available from people who genuinely care.
GENDER IDENTITY
Help! I feel confused about who I am? Boy or girl or other?
If you feel confused about your gender identity, you’re not alone. Most people identify with the gender they are born with, ie male or female, boy or girl. Yet, some people experience uncomfortable feelings around their gender (gender dysphoria) and feel that their gender identity is different from the physical make up of their body.
You may feel you are a boy, a girl, or even use a different word or label but have the physical body of a different sex. This can be very upsetting and scary for some people, particularly as they go through puberty. For some people these feelings pass, for others they don’t.
Many people who feel this way identify with the term transgender (or trans for short), which comes from the Latin ‘trans’ meaning ‘across or to cross over’. Some people identify as non-binary without considering themselves transgender, and some people adopt other labels like agender (not having a gender), bigender (having two genders) or genderfluid (having a gender that changes over time).
It can be distressing when people use words or treat you in a way that doesn’t align with how you perceive yourself to be – for instance referring to you as a boy when you feel you are a girl. These feelings of distress about the difference between your physical body and what you feel can be very upsetting, though not everyone will experience them.
Such feelings can have an impact on your emotional wellbeing or even your mental health. However, being transgender is not a mental health condition itself – it is an identity. If you do have a concern about your mental health, it’s important to talk to a trusted adult such as a parent, or your GP or a teacher who will be able to support you and help you find out more about what you are experiencing - check out where you go to talk to someone in your local area here.
The Kite Trust is available to support all LGBTQ+ young people under 25 in Cambridgeshire, Peterborough and surrounding areas – this includes those who are trans, non-binary or questioning their gender. If you have questions about your sexuality or gender identity and would like to speak to someone, you can get in touch via their website. They offer individual support from a youth worker, social groups you can attend, and other events where you can get to know other LGBTQ+ young people in the area. They also offer a Parents and Carers Group for the parents and carers of trans, non-binary, and gender questioning young people. Visit www.thekitetrust.org.uk, email youthwork@thekitetrust.org.uk or call 01223 369508.
National information and support on gender identity:
- has lots of information for young people on exploring identity - click on their logo or here.
to contact them for a chat, find out how to do this 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: casus@cpft.nhs.uk, 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: casus@cpft.nhs.uk
The CASUS referral form can be found HERE.
CGL can support you with any concerns, worries or questions you might have about:
- Prescription medications
- Alcohol
- 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
Peterborough 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
cambridgeshirereferrals@cgl.org.uk
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 about drugs can be found at www.knowthescore.info
EATING DIFFICULTIES
Food and eating challenges are a common concern for parents, which may have been made worse during the COVID-19 pandemic. Food and eating together with family and friends changed. Many children did not get the usual social experience of eating lunch with their school peers, due to being educated at home. For those children of keyworkers, who did attend school, their experience of lunch times was likely disrupted too- with a different environment, which could also cause worry, stress and anxiety.
Appetite and attitudes to eating fluctuates for children and young people, due to a range of factors and this is normal. When a young person feels pressure, problems can start to emerge. This pressure can result in a loss of appetite, or increased appetite and eating for comfort. Food worries can be linked to how a child feels about their appearance (eg body shape and size) or feelings of self esteem and their emotions. Sometimes food can be a coping strategy, or method by which to feel in control- when things are not. These coping strategies can spiral into more unhealthy eating patterns, for example binge eating, over exercising and restrictive practices.
How can I spot that my child is having difficulties with food?
Eating problems vary from one child to another, but the following signs could suggest a conversation about eating is appropriate:
- Eating unusually large quantities of food
- Repeated weigh ins
- Excessive exercise
- Changes in body weight or shape
- Restricted eating by type or amount of foods
- Negative self image about weight/appearance
- Avoiding eating with others
- Failure to grow
- Stress increases at meal times
How can I support my child when they are finding eating a challenge?
Make time and a safe space to listen to your child, regularly.
- Have regular family mealtimes (low stress conversations and keeping an eye on eating behaviour changes)
- If the eating problems continue and are impacting on how your child is coping day to day, seek health advice and support
- Support your child to do positive activities and reduce their isolation
- Support a structure and routine that reduces the unknown aspects of life
- If child has other symptoms due to the weight loss speak to your GP or 111 option 2 for mental health
- Take care of your health. Lead by example and ask for help with your own health
Where can I get more help from?
SLEEP
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.
6) Relax
Relax before going to bed, warm bath, dim the lights,quiet music
7)
Tackle tomorrow
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.
ONLINE SAFETY
know that how you experience social media can affect your mood. That’s why, together with O2 they've gathered information, tips and advice on how to enjoy a more positive and safe time online. If you are asking yourself questions such as what kind of social media feed do I have? How can I have a more positive time online? How can I deal with online bullying? How can I block, mute or report other accounts? How can I look after my privacy, please click here to be taken to their website.
We also have some further information about support if you are experiencing bullying on our page here.
Dhiverse is a charity based in Cambridge that offers a range of non-mainstream relationships and sex education (RSE) programmes. SLIP stands for ‘Sex, the Law, and the Internet & Pornography' SLIP and is an alternative and age appropriate relationships and sex education programme.
is suitable for any young person age 9 to 24 who, for whatever reason, did not engage, or is currently finding it difficult to engage, in Relationships and Sex Education (RSE) or Relationships Education (RE) in school. Click here to see their leaflet to find out more about SLIP. If you are interested in referring yourself you can contact contact any of the Dhiverse team on 01223 508805 or email enquiries@dhiverse.org.uk or please see their guidance for making a referral here.
Dhiverse's 'ABC Programme' is an alternative, age appropriate and ability appropriate programme for anyone age 11 and older (there is no upper age limit for this programme), who has a learning difficulty (LD) or autism. For more information on the ‘ABC Programme’ please click The ABC Programme Booklet for an easy read version. And click here to find out more about what they offer.
And please check out what other local support is available here.
It can be scary finding out a nude image or video of you has been shared online.
can help with this and also provides information about online safety. Follow this link to their website to find out how they can help get your image or video removed from the internet.
And please see w local support is available here.
The Disrespect NoBody campaign helps prevent young people from becoming perpetrators and victims of abusive relationships by encouraging them to re-think their views of abuse, controlling behaviour and what consent and sexting – the sending of explicit images by phone or email – means within relationships. The campaign is targeted at 12 to 18 year olds – both boys and girls – and aims to prevent them from becoming perpetrators and victims of abusive relationships. It provides information on understanding the meaning of consent, what rape is, relationship abuse, pornography and sexting, along with the signs on how to spot them, the consequences and supporting advice. There is also contact information giving access to help from trusted organisations should you be worried about yourself or somebody you know - click the logo to find out more.
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.
BULLYING
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
Gang bullying
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:
- Afraid
- Jealous
- Envious
- Cruel
- Angry
- Insecure
- Unhappy
If your experience of being bullied is affecting you at school, this organisation has a branch in Cambridge may be worth checking out - click their logo for more information:
Red Balloon Learner Centres supports young people who self-exclude from school and are missing education because of bullying or other trauma. We provide an academic and therapeutic programme to enable our students to get back on track and reconnect with society.
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.
And check out our page on online safety here.
PHOBIAS
What are Phobias?
A phobia is an overwhelming and debilitating fear of an object, place, situation, feeling or animal.
Phobias are more pronounced than fears. They develop when a person has an exaggerated or unrealistic sense of danger about a situation or object.
If a phobia becomes very severe, a person may organise their life around avoiding the thing that's causing them anxiety. As well as restricting their day-to-day life, it can also cause a lot of distress.
A phobia is a type of anxiety disorder. You may not experience any symptoms until you come into contact with the source of your phobia.
However, in some cases, even thinking about the source of a phobia can make a person feel anxious or panicky. This is known as anticipatory anxiety.
If you don't come into contact with the source of your phobia very often, it may not affect your everyday life.
There are a wide variety of objects or situations that someone could develop a phobia about. However, phobias can be divided into two main categories:
- Specific or simple phobias
- Complex phobias
Specific or simple phobias
Specific or simple phobias centre around a particular object, animal, situation or activity. They often develop during childhood or adolescence and may become less severe as you get older.
Common examples of simple phobias include:
- Animal phobias – such as dogs, spiders, snakes or rodents
- Environmental phobias – such as heights, deep water and germs
- Situational phobias – such as visiting the dentist or flying
- Bodily phobias – such as blood, vomit or having injections
- Sexual phobias – such as performance anxiety or the fear of getting a sexually transmitted infection
Complex phobias
Complex phobias tend to be more disabling than simple phobias. They tend to develop during adulthood and are often associated with a deep-rooted fear or anxiety about a particular situation or circumstance.
The two most common complex phobias are:
- Agoraphobia
- Social phobia
Agoraphobia is often thought of as a fear of open spaces, but it's much more complex than this. Someone with agoraphobia will feel anxious about being in a place or situation where escaping may be difficult if they have a panic attack.
Social phobia, also known as social anxiety disorder, centres around feeling anxious in social situations. If you have a social phobia, you might be afraid of speaking in front of people for fear of embarrassing yourself and being humiliated in public. In severe cases, this can become debilitating and may prevent you from carrying out everyday activities, such as eating out or meeting friends.
How common are phobias?
Phobias are the most common type of anxiety disorder.
They can affect anyone, regardless of age, sex and social background. Some of the most common phobias include:
- Arachnophobia – fear of spiders
- Claustrophobia – fear of confined spaces
- Agoraphobia – fear of open spaces and public places
- Social phobia – fear of social situations
Who can help?
If you have a phobia, you should seek help from your GP. They may refer you to a specialist with expertise in behavioural therapy, such as a psychologist. Or you can refer yourself to a service that helps with Mental Health Challenges.
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 .
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 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
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)
GAMING ADDICTION
Are you worried about yourself or someone you know who seems to spend far too much time surfing the internet or playing video games?
Gaming addiction is on the increase https://www.videogameaddiction.co.uk/ has lots of information and support for those that might be concerned and also for family and friends.
Call Now for immediate
confidential help and advice 24/7
08000 886 686
Family Lives
The Organisation Family Lives also has some support and information for gaming addictions.
Parent Zone also offers support on gaming addiction,screen time and other digital worries See Here
WELLBEING RESOURCES & EVENTS
You can find out more information and sign-up on their events page here- https://centre33.org.uk/events/
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
are empowering all 13-24 year old girls, young women, and non-binary people with knowledge and confidence to help their friends. Through the Your Best Friend project we’ll help each other understand young people’s relationships, what happens when they become unsafe and provide you and other young people with the knowledge and confidence to help yourself or your friends. Click their logo to find out more!
Click the logo or here for more information and the online booking form for 2022. Milton Country Park sessions are for young people ages 15 to 17. Wandlebury Country Park sessions are for young people aged 12 to 14. Sessions are an hour and a half and take place weekly, for eight weeks and are run by skilled activity instructors and youth workers.
EXAMS
Resources for Exam results season from the Anna Freud Centre for Children and Families
Free webinars for parents and carers on supporting the wellbeing of young people before and after exam results day HERE
Who is it for?
The free webinars are aimed at parents, carers and family members who have children in Year 11 and Year 13, and want to learn how best they can support them around their results.
Who is running the webinars?
The webinars will be led by Anna Freud Centre education and mental health experts.
Learning outcomes
- Strategies for supporting your child with anxiety before results day
- Tips and strategies for managing your own wellbeing as a parent or carer
Self-care summer resources to help Children, Young People and School Staff practise self-care over the summer break HERE
The summer holidays offer an opportunity to recharge, but some young people may find themselves struggling without the structure and support network of school.
Anna Freud Centre has created these #SelfCareSummer packs. These packs feature a range of creative activities based on self-care strategies that other young people have found useful in helping them stay mentally healthy.
They also signpost young people and their families to additional support.
University Transition Webinar for Young People HERE
The Anna Freud Centre is offering a free webinar to all students who will be transitioning from sixth form or college to university this autumn.
Heading to university can be an exciting time for many young people, an opportunity to meet new people and explore their own independence. It can also be a difficult time, with many new experiences and changes.
This webinar will provide an overview of what to expect in this period of transition, and will share strategies for students to manage their own wellbeing when starting out at university.
Who is it for?
This free webinar is aimed at Year 13 and college students who will be starting university this autumn term.
Who is running the webinars?
The webinars will be led by Anna Freud Centre education and mental health experts.
Learning outcomes
- Top tips for managing your wellbeing in the first few weeks of university
- What to expect in the transition period
- Who to contact if you want to talk to somebody
SUPPORTING CHILDREN AND YOUNG PEOPLE THROUGH DIFFICULT LIFE EVENTS
Sometimes Children and Young People go through stressful, frightening or distressing events, which can be called emotional or psychological trauma. These events can cause long lasting harm, which might be noticeable soon or long after the event. Below are resources that provide advice on supporting in these situations:
Harvard Paediatrics website has good early childhood resources for caregivers regarding Adverse Childhood Events (ACE's) and developmental trauma.
Who else can help me?
LOCAL SUPPORT
Centre 33 are here to listen and to help support young people up to the age of 25 living across Cambridgeshire and Peterborough with mental health, caring responsibilities, housing, sexual health and more. They know that sometimes talking to somebody who is not your parent, friend or family member in a confidential and non-judgemental setting can help you to manage the worries and stresses of everyday life better. All of their support is free and confidential*.
If you need someone to talk to, you can get support from Centre 33 two ways and they encourage you to contact them at a time and in a way that works for you:
1.) You can self-refer by contacting their helpline: 0333 4141809 - they can take your call from Monday to Friday 12noon-5pm and from 10am-1pm on Saturdays. The rest of the time you can leave a message and they’ll call back as soon as they can.
Text/whatsapp 07514 783745
email: hello@centre33.org.uk
You can also drop into one of their centres - it's best to check their website here for the times and locations for when you can do this. You can also message them via their website here.
2.) They are part of the YOUnited partnership. This is a group of 4 organisations supporting children and young people with their emotional wellbeing and mental health locally from 1st July 2021. A professional can refer you to get help this way (this could be a teacher, GP, social worker etc.) The partnership has been developed in order to alleviate waiting times, gaps in support and confusion about where to go for support.
YOUnited help – up to the age of 17
YOUnited offers a single referral hub for ALL young people aged up to 17 with the support of a professional who can refer you via YOUnited. You can find out more about the partnership and how to refer here. If you have been on the waiting list to receive services from CHUMS then you will be updated about your next steps.
18 to 25 year olds - Young people aged 18 to 25 can self-refer to Centre 33 and the ways to do this are here.
Do you help to look after someone in your family?
Centre 33's Young Carers Project are there to help.
They work with young carers up to their 19th birthday. They work in schools, groups, one to one and with community groups across Cambridgeshire and Peterborough.
Get in touch if you have questions:
Tel: 0333 4141809
Text/WhatsApp: 07514783745
email: youngcarers@centre33.org.uk
or fill in their online referral form here.
Centre 33 can also help you with sexual health, housing, support with food and with money, jobs, and benefits - details here.
*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.
Kooth – opening the door for mental health support for children and young people Find out how young people in Cambridgeshire and Peterborough can access help and support with their mental health and emotional well-being without a referral via Kooth.
Kooth.com is commissioned to provide a free, anonymous and safe online wellbeing platform for young people, which along with text based counselling also includes helpful articles, forums, activity centre, daily journal and messaging. The service is commissioned for young people aged 11 - 18 years old, living in Cambridgeshire and Peterborough. All content is pre-moderated and we have been a trusted NHS partner for over 20 years and the only online digital mental health platform that is BACP accredited. Young people can sign up at any time at Kooth.com and the website is open 365 days a year. The text based counselling is available from 12 pm - 10 pm Monday - Friday and 6 pm - 10 pm during weekends. Kooth will be working with schools and professionals across 93% of the UK and growing to support students' mental health and wellbeing, both in and out of school. If you would like to know more please click here for useful digital resources Parents/Carers resources and click here for a video explaining more about the service. Parent video
Offers free specialist support to women and girls across Cambridgeshire who have been impacted by rape and sexual violence, no matter when that abuse happened.
Every year, their confidential, non-judgemental and user-led services support more than one thousand women and girls to not only cope and recover from the impacts of sexual violence but to go on to flourish and thrive.
If you have experienced sexual violence, no matter when the abuse occurred, they are here for you with emotional support, counselling, advocacy support and advice. They want you to know that you are not alone.
They have a helpline number: 01223 245 888 that it is open:
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Wednesday 7pm – 9.30pm
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Thursday 7pm – 9.30pm
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Sunday 10am – 12.30pm
Or if you would prefer to receive support from them by email, you can contact: support@cambridgerapecrisis.org.uk and click here for more information.
Or please contact them via their live chat on Fridays 10am – 12.30pm. Click here for more info.
They also offer counselling - for more info please see here.
The Partnership brings together key agencies across Cambridgeshire and Peterborough with the aim of reducing the harm, risks and costs associated with domestic abuse and sexual violence and to prevent these crimes occurring across Cambridgeshire.
Please visit their website to find information about domestic abuse and sexual violence, including advice leaflets and how to access local services.
If you need help, please click on the logo below to go to The Hideout website
STARS offer 1:1 pre and post bereavement counselling support to children and young people up to the age of 25 years old, who live in Cambridgeshire, (not currently Peterborough). Referrals can be made by young people if over 16 years of age or they can ask parents, carers, doctor, teacher or any professional involved in their care to refer for them. Our referral form is accessible via our website www.talktostars.org.uk Our sessions can be provided the STARS offices in Trumpington in Cambridge or at the child or young person’s school or college. Our aim is it to facilitate counselling support in an environment that feels safe and secure and causes the least disruption to their day.
STARS counsellors also provide telephone guidance and advice if required and can be contacted on 01223 863511 or at info@talktostars.org.uk
Blue Smile provides arts-based, long term therapy in Cambridgeshire schools, for children aged 3-13 who are struggling with mental and emotional issues. The charity works closely with the school and parents for the best possible outcomes, even for children with the most complex and challenging needs. As well as one to one therapy, they supply staff training and supervision, workshops, group work and parenting programmes. See their website for the costs and details of these services.
It is estimated that up to 300,000 children in the UK are affected by having a parent or close family member in prison. This is more than the number affected by divorce.
Ormiston Families Breaking Barriers is a non-judgemental, early intervention service providing support for children and young people aged 5-19 years old, affected by the imprisonment of a close family member.
Through tailored one to one support Breaking Barriers will help children and young people to reduce any anxiety around prison, improve emotional wellbeing and feel happier, more confident and to believe they can make a difference.
We work with children in schools, family homes, or wherever a young person feels safe.
https://www.ormiston.org/what-we-do/working-with-families-affected-by-offending/breaking-barriers/
The Kite Trust are Cambridgeshire’s leading organisation working with LGBT+ young people. We are proud to promote the health, well-being, and inclusion of LGBT+ young people across Cambridgeshire; raising awareness, supporting, and educating our local communities.
Our counselling service is for anyone, including young people age 11 and above, where issues around e.g. sexual health, HIV, sexuality, sexual identity, sexual relationships, sexual trauma, inappropriate or risky behaviours is affecting their mental health and wellbeing.
Counselling is provided by Lisa Helm-Cowley. Lisa is a fully qualified counsellor, registered with the British Association of Counselling and Psychotherapy (BACP). Lisa has an excellent knowledge and understanding of the above issues and many years’ experience of counselling people with these issues.
We will always follow the most up to date Government guidance for COVID, alongside our own policy and procedures. As routine, we will always provide hand sanitiser for client’s use and we will always sanitise the counselling area after each client.
We can offer up to 12 sessions per individual or couple and sessions take place in a safe, confidential and relaxed environment.
Counselling sessions are free for people living in Cambridgeshire and Peterborough but as a registered charity, donations are always welcome. Although limited, we are able to offer online sessions for people who live outside of Cambridgeshire and Peterborough. The charge for this is £55 per session.
Cambridge venue: Monday, 10am to 6pm
Peterborough venue: Tuesday, 10am to 6pm
Huntingdon venue: Wednesday, 10am to 6pm
Online: Thursday and Friday, 10am to 5pm
To make or discuss a referral to our counselling service please email counselling@dhiverse.org.uk
DHIVERSE, Office B, Dales Brewery,
Gwydir Street, Cambridge, CB1 2LJ
Tel: 01223 508805
enquiries@dhiverse.org.uk
www.dhiverse.org.uk
H.A.Y. Peterborough! How Are You? We are bringing together everything in Peterborough that promotes positive mental health. From a friendly ‘how are you’, to activity groups and much more – it’s all taking care of our mental wellbeing. Mental health isn’t something that is good or bad; it’s a continuum, a sliding scale, a constantly shifting state for each and every one of us. We all have mental health and so we all need to take care of our mental health – we don’t wait until we’re physically under the weather to do things we know are good for keeping us physically healthy and the same should be true of our mental health. So, let’s put a spotlight on all those things going on in the community that are good for our mental wellbeing. Click here to see their map and links for all the activities available for children and young people in Peterborough.
The Young People’s Counselling Service offers young people the support they need with up to 12 sessions of free counselling. This service currently operates out of three locations in Yaxley, Whittlesey and Ramsey. Young people can refer themselves or be referred by a parent/carer, GP, professional or school. Please see here for more details.
Green Pathways: Peterborough Region Froglife’s Green Pathways project helps vulnerable and disadvantaged young people to take part in positive activities linked to wildlife and conservation in their local community. Peterborough Green Pathways has been running for 12 years, reaching thousands of children and young people across Peterborough and surrounding areas.
Green Pathways sessions are delivered to a diversity of young people, with the main aim of the project to deliver a practical conservation project in the young person’s local area. The project will improve wildlife and conservation knowledge as well as increasing, confidence, social skills and aspirations.
This ecotherapy style project is based on scientific research that suggests being outdoors and connecting with nature, has a hugely positive effect on an individual. It helps improve physical and mental health, as well as having a positive impact on learning, behaviour and social skills for people of all ages and abilities
For more information about the project, or to refer a group, please contact Clare Middleton the Learning Officer for the Peterborough Green Pathways project: clare.middleton@froglife.org
or click here for information about the project in Peterborough.
The Cogwheel Trust provides counselling support for adults and young people in Cambridge and the surrounding areas. Parents can refer their child into the service which is based in Cambridge. The Cogwheel Trust is a charity and it asks for donations towards appointments based on income. To find out more visit their website or call 01223 464385.
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: youngcarers@centre33.org.uk
- 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.
work in partnership with Caring Together and Centre 33, to provide a all age carer support service. Please click here to find out more and how to contact the Cambridgeshire and Peterborough Carer Support Service.
NATIONAL SUPPORT
The Youth Wellbeing Directory produced by 
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 here.
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.
Beat are an Eating Disorder charity and have lots of information on their website, plus helplines for young people and adults.
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.
SUPPORT WITH LOSING A LOVED ONE ~ BEREAVEMENT
The death of a loved one can be devastating and bereavement affects people in different ways. There's no right or wrong way to feel, and it is very natural to feel sad when someone has died; however, you don't need to keep all your feelings to yourself; talking to others can help.
Ormiston Families Stars is a children’s bereavement support service for young people finding it difficult to cope with the loss of someone significant in their life. Stars offers specialist bereavement support and counselling to those aged 4-19 in Cambridgeshire who are may be experiencing difficulties following the loss of someone close to them, such as a friend or family member.
Ormiston Families Stars is open to referrals for any child or young person of 4-19 years of age, or up to 24 years of age in special circumstances, whose home or school is in Cambridgeshire, and who has experienced the death of a close family member or other significant person.
Once we have accepted a referral, we will arrange an initial assessment with one of our counsellors. Depending on the outcome of the assessment we may then offer one-to-one counselling. We provide up to six sessions of counselling for most cases and up to nine for more complex cases.
In addition, we provide telephone advice to families and schools supporting children and young people experiencing or facing close bereavement.
For details on how to to make a referral for support, click here.
Hope Again is the youth website of Cruse Bereavement Support. It is a safe place where you can learn from other young people, how to cope with grief, and feel less alone.
Here you will find information about our services and ways to get in touch.
help people through one of the most painful times in life – with bereavement support, information and campaigning.
Their helpline is run by trained bereavement volunteers, who offer emotional support to anyone affected by grief. They'll give you space to talk about your feelings and how you’ve been coping. Their volunteers are completely non-judgemental and won’t share what you’ve told them with anyone else, unless you are in danger.
Call free on 0808 808 1677
Calls answered: Monday: 9.30am-5pm;Tuesday: 9.30am-8pm; Wednesday: 9.30am-8pm; Thursday: 9.30am-8pm; Friday: 9.30am-5pm; Saturday and Sunday: 10am -2pm
click here for other ways to get support from Cruse and to see what groups are running in the East of England
Child Bereavement UK helps families to rebuild their lives when a child grieves or when a child dies. They support children and young people (up to the age of 25) when someone important to them has died or is not expected to live, and parents and the wider family when a baby or child of any age dies or is dying. They offer free, confidential bereavement support by telephone, video or instant messenger, wherever you live in the UK.
Get in touch via their Helpline on 0800 02 888 40 | helpline@childbereavementuk.org or Live Chat via their website 9am-5pm weekdays.
Winstons Wish is a charity specialising in helping young people and children cope with the bereavement of a parent or sibling. From parents to teachers, everyone and anyone who is supporting a grieving child can call our Freephone National Helpline on 08088 020 021 between 9.00am and 5.00pm, Monday to Friday.
is an online tool brought to you by Winston’s Wish, a charity supporting bereaved children and young people under 25. It aims to help young people who have experienced the death of a loved one come to terms with their loss.
We know how beneficial it can be to learn that you are not alone. That you are not the only young person going through this. That’s why we want to share the stories of young people we’ve supported, and how they have coped with their grief. You’ll also find advice and tips on coping with your grief, resources and reading lists to help you come to terms with the death of someone close to you. Click here to find out more.
MENTAL HEALTH APPS
DIGITAL RESOURCES FOR SELF-HELP
Check out the thinkninja app here (opens in google play or search from other providers) it is 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.
Calm Harm is an award-winning app developed for teenage mental health charity stem4 by Dr Nihara Krause, Consultant Clinical Psychologist, using the basic principles of an evidence-based therapy called Dialectical Behavioural Therapy (DBT).
Calm Harm provides tasks to help you resist or manage the urge to self-harm. You can make it private by setting a password, and personalise the app if you so wish. You will be able to track your progress and notice change.
Read more about it to see if it is for you via the NHS website here or click the Calm Harm logo for information about accessing the app.
Click the logo to be taken to their page which lists apps delivering self-help strategies that are are free to download and are safe and appropriate for young people.
RESOURCES
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
ANXIETY
Anxiety is the feeling we get when we think something bad or scary will happen.
It is a healthy reaction to things we think are possible threats (real or imagined).
When we are anxious our bodies produce a hormone called adrenalin which prepares us to take action – this is called the “fight or flight response” – and when this happens we can experience some physical and emotional responses:
- Pounding heart and racing pulse
- Feeling hot and sweaty
- Feeling tense and edgy
- Feeling sick
- Feeling shaky
- Feeling panicky
- Wanting to go to the toilet
- Wanting to lash out
- Wanting to run away
- Getting angry
- Unable to think clearly
- Feeling afraid
All of these reactions are natural responses to situations where we feel threatened in some way.
They are designed to make us feel uncomfortable enough to want to feel safer. They are part of our many “survival mechanisms” – imagine not having any anxiety about anything – we might start taking all sorts of risks that would threaten our health and happiness!
Our thoughts can set off anxious feelings, especially if we get into a pattern of negative thinking, asking ourselves “What if…..?”, imagining the worst, or judging ourselves harshly in comparison to how we see others.
Too much anxiety can become a serious problem, getting in the way of us enjoying ordinary everyday life so, however you are feeling, it can help to have a chat with someone about what's on your mind. Check out who you could contact for support locally here.
NEW LINK to Anxiety Attack Meditation for Young People.This is a short animation film created by The SUN Network working together with Cambridgeshire & Peterborough Integrated Care System and others as part of Mental Health Awareness Week 2023.
If you are interested in using a digital resource to help with feelings of anxiety, checkout the free Clear Fear app. With the free Clear Fear app you can learn to reduce the physical responses to threat as well as changing thoughts and behaviours and releasing emotions. You can personalise the app if you so wish and you will be able to track your progress and notice change.
Clear Fear is an app developed for teenage mental health charity stem4 by Dr Nihara Krause, Consultant Clinical Psychologist, and uses the evidence-based treatment Cognitive Behavioural Therapy to focus on learning to reduce the physical responses to threat by learning to breathe, relax and be mindful as well as changing thoughts and behaviours and releasing emotions. Click the image above or here to go the Clear Fear App page.
SELF-HARM
What is self-harm?
Self-harm is when you hurt yourself as a way of coping with difficult or overwhelming feelings, memories or experiences.
There are many forms of self-harm. Some of them include injuring yourself in a physical way such as cutting, burning or scratching your skin. It can also include injuring yourself by hitting yourself or punching walls, poisoning yourself or overdosing. Self-harm can also be less obvious such as putting yourself in risky situations, excessive exercise, over-eating or under-eating.
Self-harm can make you feel better and might enable you to deal with difficult feelings temporarily or for a short while. However, self-harm can also bring up difficult feelings and might make you feel worse. You may feel embarrassed or ashamed of it. You may be worried about other people judging or worrying about you. You may even fear that they ask you to stop self-harming immediately.
These and other worries might mean that you keep your self-harm hidden from anyone. This is a common reaction.
How can I help myself?
If you are thinking of stopping or reducing self-harming you might find it difficult to know where to start. There are some things that you can try to help yourself initially, but you might need to try a few in order to find something that works for you.
- Keep a diary to record what happens before, during or after self-harm to understand what triggers the urge to self-harm
- Distract yourself
- Delay self-harm each time you feel the urge
have some really useful information that you may find helpful - click their logo or here.
These are also some leaflets that you may find helpful:
Centre 33 leaflet:
For parents and carers: For professionals:
Calm Harm is an award-winning app developed for teenage mental health charity stem4 by Dr Nihara Krause, Consultant Clinical Psychologist, using the basic principles of an evidence-based therapy called Dialectical Behavioural Therapy (DBT).
Calm Harm provides tasks to help you resist or manage the urge to self-harm. You can make it private by setting a password, and personalise the app if you so wish. You will be able to track your progress and notice change.
Supporting families of children who self-harm
Nessie is commissioned by Cambridgeshire County Council and Peterborough City Council to provide free support to families of children and young people who self-harm. Nessie offer:
· Parent workshops across Cambridgeshire and Peterborough in schools, community settings and online;
· Targeted 1-1 parent support;
· Telephone and online parent support.
Nessie is a not-for-profit organisation providing easy access to arts therapies, counselling, support, training and supervision so that children, young people and their families can thrive. We provide support through partnering with local schools, county councils and community organisations. Parents can also reach out to us directly. We are proud to offer qualified, regulated, child centered, flexible support. Our Mental Health Leads training is quality assured by the DfE. Feedback from those who have accessed Nessie’s services:
“As a team, we were really concerned for her and as a team we have been so uplifted to see the impact of all the work that has been going on. It feels like everything came together to put her back on her feet again.” (Professional)
“When I came to NESSie I didn't want to be here. My dad had taken his own life when I was young and I felt lost. I didn't fit in in school and I was bullied a lot. I have been to CAMHS before when I lived in Norfolk. I came to the centre and I really liked my therapist. I felt like she understood me. She helped me at school. She talked to my teachers. I stopped self-harming. Now, I have finished my exams and got a job. I am beginning to feel better and more confident and slowly feeling a lot less anxious.” (Young Person)
"I am so thankful for all the support you have offered" (Parent)
NEXT Online Workshop 30th January 10 - 12pm. See details below and BOOK HERE
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
What are eating disorders?
Eating disorders are mental illnesses affecting people of all ages, genders, ethnicities and backgrounds. Eating disorders are not all about food itself, but about feelings. When things feel tough, the way the person treats food may make them feel more able to cope, or may make them feel in control.
There are different types of eating disorders:
When a person has Anorexia Nervosa they limit and reduce food or stop eating. They can use laxatives or over exercise in order to have an unhealthy weight (their weight is much less than it should be).
When a person has Bulimia Nervosa they are usually overeating in one moment (binge) and then they try to get rid of the food they ate by making themselves sick or using laxatives and exercise excessively. Between binges they could starve themselves. Their weight keeps the same or they alternate between being overweight and underweight.
When a person has Binge Eating Disorder they eat large amounts of food compulsively, and usually unhealthy food. Their weight usually increases.
All types of eating disorders have a negative impact on your body and health. Eating disorders are difficult to manage on your own but you can ask for support. An eating disorder is never the fault of the person experiencing it, and anyone who has an eating disorder deserves fast, compassionate support to help them get better.
provides helplines for people of all ages, offering support and information about eating disorders no matter where you are in your journey. Helplines are free to call from all phones.
Their 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
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.
see their website to learn more about eating disorders and to get information and support
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.
NEWS AND RESOURCES
are running online talks in March 2022 on exam stress. If you are feeling anxious or overwhelmed about upcoming exams, then come along to Part 1 ‘Understanding exam stress’ on 24th March, and Part 2 ‘Managing exam stress’ on 29th March.
You can find out more information and sign-up on their events page here- https://centre33.org.uk/events/
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.
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