Cambridgeshire & Peterborough Children & Young People Mental Health Support

Need Help Now!

WHO TO CONTACT IN A CRISIS

If you need support in a crisis these contacts can help you:  

111 logo

Call 111 and press option 2 to speak to a NHS professional - they're there 24/7  

This service is for anyone, of any age, living in Cambridgeshire and Peterborough. Specially-trained mental health staff will speak to you and discuss with you your mental health care needs. More details about this here: First Response Service 

If you or someone is in immediate danger or someone is at immediate risk to others, ring 999.


samaritans

If you need need to speak to someone about how you are feeling, call the Samaritan's free helpline: 116 123 Samaritans Contact Details

The Samaritans offer confidential support by trained volunteers all day, every day. 


Call 0800 1111

If you are under 19, you can contact Childline to talk about anything. No problem is too big or too small. More details about them and how to get in touch: here


the mix

If you’re aged 25 or under, and are experiencing any painful emotion or type of crisis in your life, text:

 THEMIX to 85258

The Mix crisis messenger text service provides free, 24/7 crisis support across the UK. They will listen to you and help you think more clearly, enabling you to know that you can take the next step to feeling better.


 is a confidential support and advice service from 9am – midnight every day of the year (Weekends and Bank Holidays included) for:

  • Children and Young People under the age of 35 who are experiencing thoughts of suicide

  • Anyone concerned that a young person could be thinking about suicide


FREEPHONE 0808 808 2121       

Lifeline is a free, confidential and anonymous telephone helpline service that is currently available from 11am – 11pm every day.  The Line provides listening support and information to someone experiencing mental distress or if you are supporting someone in distress. Callers are supported by trained volunteers under the guidance of the shift supervisor. It is run by Lifecraft, a user-led organisation for adults in the Cambridgeshire and Peterborough area who have experience of mental health difficulties in their lives.


CALM

The Campaign Against Living Miserably exists to prevent male suicide in the UK, if you feel this will help you, Click here for their helpline.


heads together

Crisis text service Shout is the UK’s 24/7 text service for anyone in crisis anytime, anywhere. It’s a place to go if you’re struggling to cope and you need immediate help.

just text 'Shout' to 85258


SUICIDE AWARENESS

If you are in crisis please see this page HERE!


is a confidential support and advice service from 9am – midnight every day of the year (Weekends and Bank Holidays included) for:

  • Children and Young People under the age of 35 who are experiencing thoughts of suicide

  • Anyone concerned that a young person could be thinking about suicide


CALM

The Campaign Against Living Miserably exists to prevent male suicide in the UK, if you feel this will help you, Click here for their helpline.


MIND Stop Suicide

If you are feeling suicidal, there are some really useful things you can do right now to help keep yourself safe. 


If you are worried about someone, Mental Health Foundation believe that prevention of suicide is something that we can all individually help with. The Samaritans also believe that a short conversation with another person can sometimes be enough to make the difference between life and death for them.


The Help is at Hand booklet is a free resources that provides people affected by suicide with both emotional and practical support:

help is at hand cover shot


 

How can I help myself?

HOW I CAN HELP MYSELF FEEL GOOD & STAY HEALTHY

There are lots of things you can do to help yourself stay well and have good wellbeing: including eating well, getting a good night's sleep and taking some regular exercise. So if you are going through a stressful time or would like to lift your mood you are on the right page!


Check out the short films to help with your wellbeing made by the team at Centre 33 -  there's a quite a few to choose from depending on how you are feeling:  


Check out the NHS Better Health site that posts that it's fair to say 2020 was not exactly easy, and many of us are feeling uncertain or anxious about the future. But there's loads of things we can all do to look after our mental wellbeing, and taking any time you can for self-care is massively important, especially now.  Click here for their suggestions for mental health and self-care for young people


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. 

Action for Happiness Poster

 

self care


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: 

alternate text

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

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. 


Youthoria banner

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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RESOURCES

These resources can also be found within our latest news, however we wanted to put them here too so you can have a look at what may help you: 

Take a look at and download the guide that have put together around going back to school in September 2021: 

back to school 'a guide for young people' 


Centre 33 have also put together this resource about why and how we experience panic and look at ways we can face and cope with this when it happens - it includes handy in the moment tips and there's the option for you to think about putting down a plan that may help you. Plus suggestions for further support. Please view and down load it here: 

managing panic resource by Centre 33


Centre 33 have also produced a guide for Parents & Caregivers to Supporting Young People’s Anxieties about returning to school:  

return to school and college: a parent and caregivers guide to supporting young peoples anxieties


SLEEP

student lights

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 ??

 Teen sleep room

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


Mental Health Foundation logoThe 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.

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
More help with bullying

Organisations that can help you with bullying problems:

This content is reproduced from the Youthoria website with kind permission from the Youthoria team and also Centre 33.

Information for Parents and Carers

It can be very distressing to find out your child is being bullied - the NSPCC have a helpful guide to keeping children safe from bullying and cyberbullying. The guide also has helpful information on what to do if your child is bullying others. There is also lots of information and resources available for teachers on preventing and addressing bullying in schools.The Anti-bullying Alliance also offers training and information for teachers.

 

   Cyberbullying

                                                   Find out more

 

 

Internet safety - Lots of interesting information below on internet safety and also HERE

internet safety

internet safety

 

 internet

 

 

ONLINE SAFETY

Online safety can be a worry for both young people and their parents. Below are some ways of keeping safe on line. Further information can be found on the National online safety website.

Also some further info on our Bullying page.

The excellent website Young Minds has some great information on online safety, protecting your privacy and the pressures of being online, lots of information HERE!

National Online Safety

7 starter

internet safety

online

online

online

Are you worried about online sexual abuse or the way someone has been communicating with you online?

CEOP is a law enforcement agency and is there to help keep children and young people safe from sexual abuse and grooming online. They help thousands of children and young people every year who have been in a similar situation to you.

They are there to help and give you advice, and you can make a report directly to then if something has happened online which has made you feel unsafe, scared or worried. This might be from someone you know in real life, or someone you have only ever met online.

For further advice or to report something please see HERE!

DRUGS AND ALCOHOL

Student circle

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):

cpftCambridgeshire Child and Adolescent Substance Use Service (CASUS) provides information, support and specialist treatment in Cambridgeshire around drug and alcohol use to young people and their families. CASUS offers specialist treatment, interventions, support and information for all types of substance use. The also provide support for the families and carers of substance misusing young people, and see young people who are affected by the substance misuse of someone close to them.

CASUS can see young people at school, home or a variety of community or healthcare settings. You can refer yourself for an appointment, or a parent/carer or professional can refer a young person. The service is suitable for those under 18 years old but they also have a limited service for 18 – 21 year olds who are particularly vulnerable and would benefit from seeing a young person’s service rather than be referred to adult services.

For more information on CASUS and the service they offer, and how to access the service visit: http://www.cpft.nhs.uk/casus 

You can contact CASUS 9am-5pm Monday to Friday Tel: 01480 415278 casus@cpft.nhs.uk 

 

Change Grow Live

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

Information and advice in Cambridge and Peterborough from CGL-Please see HERE

Tel: 0300 555 0101

Cambridge1@cgl.cjsm.net

POW (Possibilities, Opportunities, Without taking risk) young people’s drug and alcohol service is a free and confidential service that works with young people and families around their, or their parent’s or carer’s, substance use. The service is for those up to the age of 18 years with drug and/or alcohol problems and offers one-to-one support, group work, housing and education/employment support.

For adults, the most suitable service will be Aspire-Peterborough. Recovery workers will work with an individual offering information, advice and guidance to develop a recovery plan. Groups and activities are also available to support the recovery journey. 

 

National Information:

FrankFRANK 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.

 

Nacoa

Ever worry about your parent's drinking? Drinking problems can affect the whole family, to find out what you can do and how you can speak to people that can help visit Nacoa or call their helpline (0800 358 3456). If you are a friend or professional worried about a child or young person the site also has a range of information that may be able to help.

 

Further National information can be found at www.knowthescore.info

 

 

Recovery Cafes in Cambridge

  Recovery Cafes : free, regular, no appointments needed, drop-in cafes where you can find lots of information on recovery from drug and alcohol use, chats with others in recovery and enjoy a free tea or coffee on us.

  • Cambridge: The Edge Café, Brookfield NHS Site, Mill Rd, CB1 3DF, Every Thursday 12-3 pm

  • Cambridge: Frazzled Café, Marks & Spencers, Sidney St, Cambridge, CB2 3HH ( Mental Health Recovery)

  • Ely: The Countess Free Church, Ely, Every Monday 10 am – 12 pm

    For more information on the Cafes please call Sun Network at enquiries@sunnetwork.org.uk

 

 Further information can be found on the Adult Keep your Head page HERE

HEALTHY AND UNHEALTHY RELATIONSHIPS

This is a caring relationship:

  • Being good friends
  • Freedom to do your own thing
  • Time and space to see your friends
  • Having your own interests
  • Knowing your opinions are respected
  • Listening to each other
  • Having fun together
  • Trusting each other
  • Being able to disagree with each other
  • Being able to go at your own pace - including sexuality
  • Making decisions together
  • Being able to talk about it when you have an argument
  • Feeling safe
  • Respecting the decisions if either of you want to end the relationship

This is not a caring relationship:

  • Your boyfriend/girlfriend gets angry when you talk to someone else.
  • Your boyfriend/girlfriend is verbally aggressive or physically threatening.
  • Your boyfriend/girlfriend calls you names, puts you down, and makes you feel bad.
  • Your boyfriend/girlfriend uses force, threats, emotional blackmail, or bargains to make you do things you don’t want to do.
  • Your boyfriend/girlfriend threatens to harm any of your family, friend, pets or property.
  • Your boyfriend/girlfriend posts unpleasant or intimately revealing things about you on the internet.

If any of these things are happening to you, you may be in an abusive relationship.

Relationship abuse is not a one off event. It is a cycle and usually gets worse if nothing is done to stop it.

It is not your fault - abusers are responsible for their behaviour. If you are in an abusive relationship the best thing you can do is to end it. This may be tough and you may need help.

  • Find support from the people who care about you
  • Contact one of the support agencies listed below
  • Go out in groups (not alone) for a while
  • Carry a mobile phone or phone card and phone numbers of people or organisations who can offer support
  • Carry money
  • Make sure you can always get home safely
  • Speak to an adult you trust or one of the organisations below for support.

 

Where to go for help?

If you are in immediate danger call the police on 999


Centre 33
- a free, confidential service offering young people information and support on any issue.

Centre 33, 33 Clarendon Street , Cambridge CB1 1JX Tel:  01223 316448 Open Monday and Tuesday 10 am – 5 pm, Wednesday 12-5 pm Friday & Saturday 10 am – 1.30 pm

Disrespect Nobody - provides information and advice on what healthy and unhealthy relationships are. 

The Hideout - a website created by Women's Aid to help children and young people to understand domestic abuse, and how to take positive action if it's happening to you.

Love Respect - a website created by Women's Aid to provide information and advice on healthy and unhealthy relationships.

Fearless - provides support and a way of reporting issues such as violence, cybercrime and sexual assault/abuse.

The Kite Trust - a service providing information and support for LGBT+ people in Cambridgeshire under the age of 25.

Childline - Helpline 0800 11 11. Councillors can talk to you about any problem if you are 18 or younger.

Cambridge Rape Crisis - Sexual violence helpline for women and men 01223 245888.

The Mix - A young people's website which includes information and support on healthy relationships.

Embrace - Provides support for children and young people who have been a victim of crime (including violence and abuse).

TICS AND TOURETTES

Most people with Tourette Syndrome (TS) are diagnosed as children or teenagers. Children generally start to tic between ages five and seven, but they can start as young as three years old.

Tourette Syndrome is an inherited, neurological condition, the key features of which are tics, involuntary and uncontrollable sounds and movements.

CHUMS have some good information on Tics and Tourettes it gives information on what it is and how it can be managed. There is also some useful tips for parents.

Tourettes Action

Tourettes action offers some great advice for young people .

Who else can help me?

SUPPORT FOR YOUNG CARERS

Do you help to look after someone in your family?

You are a young carer and we are here to help.

The Centre 33 Young Carers Project works with young carers up to their 19th birthday.

We work in schools, groups, one to one and with community groups across Cambridgeshire and Peterborough.

What is a young carer?

A young carer is a child or young person who offers practical or emotional caring support to someone with a mental or physical illness, disability, or is dependent on drugs or alcohol. They carry out significant or substantial caring tasks, taking on a level or responsibility that is inappropriate to their age or development. Are you a young carer? You are not alone! There is plenty of support out there for you.

How to get support? 

If you are under 13, you must get your parents’ consent to make the referral. If you are 13 or over, you can self-refer without your parents’ consent.

You can make a referral by:

  • Speaking to the young carers’ champions or contact at your school – click here to see which schools we support
  • By calling us on 0333 4141809; Text/WhatsApp: 07514783745; email: 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


Caring Together

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

 

 

NATIONAL SUPPORT

Below are some national organisations that provide information and support on different areas of young people's mental health. There is also specific information on certain topics on the bullyingsuicide, stress and anxiety and  sleep sections of this website.

The Youth Wellbeing Directory may also be useful for finding free local and national support services. You can search by postcode/area, by name of service, or by issue or topic.


is a fantastic resource that has sections for young people, parents and professionals. There is lots of information on all aspects of young people's mental health.


Stem 4 logo

Stem4 offers lots of advice and information for teenagers with mental health conditions.


MH HubNHS 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.


 

British Association for Counselling Psychotherapy

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

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.  


Royal College of Psychiatrists logo

The Royal College of Psychiatrists has series of leaflets and films for young people, parents and carers on wide variety of mental health.


rethink

Rethink Siblings project is for siblings affected by mental health issues and provides information on how you can support your sibling and look after your own wellbeing.

They also offer an information and support service for everyone affected by mental illness, ( RAIS Rethink Advice and Information Service: 0300 5000 927 open 10.00-14.00 Monday-Friday)


beat

Beat are an Eating Disorder charity and have lots of information on their website, plus helplines for young people and adults. Eating disorders include bulimia and anorexia nervosa, for more information on these conditions visit Young Minds.  

 


BWW

Big White Wall is an online support and recovery service for people aged 16 and over who are stressed, anxious, low or not coping. Big White Wall enables members to support and help each other and share what’s troubling them in a safe and anonymous environment. There is also guidance from trained professionals, who are online 24/7. There is a charge for this service. 

 

CALM - The Campaign Against Living Miserably is a registered charity, which exists to prevent male suicide in the UK. Check out the website for futher support or Click here for their helpline.

 

hope again

Hope Again is a website provides advice for young people after the death of someone close to them. The site has lots of information on how to cope when someone you care about dies, including how to talk about it, remembering, and moving on. The site also has personal stories from others who have experienced grief.

It can be helpful to talk to someone you trust if things are getting overwhelming. This might be a parent, carer or teacher. Some people find it easier to talk to someone they don’t know like someone at Cruse. To reach the Cruse Bereavement Care Youth Helpline between 9:30am and 5:00pm, call 0808 808 1677.

 

contact a family logo

Contact a Family provides information, advice and support. We bring families together so they can support each other. We campaign to improve their circumstances, and for their right to be included and equal in society.

 

 Blurt foundation logo

Blurt Foundation - Community led project dedicated to supporting those affected by Depression.

 

 bipolar Uk logo

Bipolar UK - Are the national charity dedicated to supporting individuals with the much misunderstood and devastating condition of bipolar, their families and carers. Their work includes youth support groups.  

 

student minds logo

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


time 4 u

The Cambridgeshire and Peterborough Prevention and Intervention Project, Time4U, offers emotional help through talking therapies. Delivered locally by national charity Embrace - Child Victims of Crime (CVOC), the project also helps young people who use violence and abuse as a result of being themselves traumatised or victims of other types of abuse. The service is available for young people aged between 13 and 19 (or up to the age of 24 if they have additional needs) who have been affected by sexual violence and regardless of their gender identity. Therapeutic support is available from their counselling service. Click here for their referral form. 

For more information visit their website: www.embracecvoc.org.uk.


 

stonewall

Stonewall - We are here to let all lesbian, gay, bi and trans people know they are not alone

 

 

To let us know of services and resources you think should be added to this site, get in touch via the feedback form and please leave your email address.

 

SUPPORT WITH LOSING A LOVED ONE ~ BEREAVEMENT

The death of a loved one can be devastating, bereavement affects people in different ways. There's no right or wrong way to feel.

Stages of bereavement or grief:

Experts generally accept there are four stages of bereavement: 

  • accepting that your loss is real
  • experiencing the pain of grief
  • adjusting to life without the person who has died 
  • putting less emotional energy into grieving and putting it into something new – in other words, moving on

You'll probably go through all these stages, but you won't necessarily move smoothly from one to the next. Your grief might feel chaotic and out of control, but these feelings will eventually become less intense.


Feelings of grief:

Give yourself time – these feelings will pass. You might feel:

  • shock and numbness – this is usually the first reaction to the death, and people often speak of being in a daze
  • overwhelming sadness, with lots of crying
  • tiredness or exhaustion
  • anger – for example, towards the person who died, their illness, or God
  • guilt – for example, guilt about feeling angry, about something you said or didn't say, or about not being able to stop your loved one dying

Coping with grief:

Talking and sharing your feelings with someone can help. Don't go through this alone. For some people, relying on family and friends is the best way to cope. 

If you don't feel you can talk to them much – perhaps you aren't close, or they're grieving, too – you can contact local bereavement services:

Coronavirus update... This digital booklet created by the Cambridgeshire and Peterborough CCG, gives updated information about local services that can provide support for people who have lost a loved one at this time. They have specific sections about services for children and young people.

 

  

Cruse Bereavement offer advice,support ( including counselling) and information for those that have lost a loved one. 

 

Stars new logo

Stars Cambridge 

Supporting Young People Facing Grief. Everyone will experience,bereavement during their life, but for young people, the death of a parent or another important person in their lives can be terrible to deal with.

Young people need time to be listened to and to speak about their fears and hopes for the future, but sometimes that’s difficult when others in the family are coping with their own grief. It can be helpful for young people to have support from someone outside of the family, to enable them to share their thoughts and emotions, which if left unexpressed, can lead to anger, disruptive behaviour and concentration issues at school.

Our counsellors, in Cambridgeshire, can help by listening and encouraging young people to express their painful emotions through creative play and work.

Hope again is the youth website of Cruse Bereavement Care. It is a safe place where you can learn from other young people, how to cope with grief, and feel less alone.

 

The Sue Ryder Charity charity offers emotional support going through grief or for those that have a relative with a terminal illness. http://www.sueryder.org/advice-support/grief-publication

Child Bereavement UK is a national charity which offers support to Children facing bereavement or to families having experienced the loss of a child.

                                                              

Winstons Wish is a charity specialising in helping young people and children cope with the bereavement of a parent or sibling.

SOBS offer support for those that are survivors of bereavement through suicide.

Dying matters offers support around the death of a loved one or for those pre-bereavement

Maggies centre in Cambridge offers emotional and practical support to those where a member of the family has cancer.

The NHS has lots of useful advice and support during Bereavement which can be found HERE

BBC Radio 1 has lots of information for young people on coping with grief which can be found HERE

 

MENTAL HEALTH APPS

There are many apps out there that you can use to support your mental health and wellbeing. All these are available to download free from the App Store.


Anna Freud website has information and guidance on self help apps.

Some good Apps include:

 For me logo

For Me is a discreet Childline app that gives you access to: 1-2-1 chat with a counsellor, 'Ask Sam' problem page and a space to track your mood and write down your thoughts privately. Topics include issues such as school and exam stress, personal issues, self-harm and mental health.  

 Child Bereavement UK App

Child Bereavement UK have developed an app for 11-25 year olds who have been bereaved of someone important to them. It can also be used by friends, teachers, parents and professionals who would like to know how to support bereaved young people.

 

 

Calmharm is an app that  provides tasks to help you resist or manage the urge to self-harm. 

distrACT provides information and advice about self-harm and suicidal thoughts. It is free, and available for anyone over the age of 17.

 

In HandIn Hand helps you to focus yourself when you are feeling low or are in a moment of stress. Once the app knows how you feel, it will take you through steps to help you feel better. 

Smiling Mind logo

Smiling Mind is a free app that helps put a smile on your mind. The app takes you through guided meditation. 

 

Stem 4 logo Stem4 Support with self-harm provides activities to support you with urges to self-harm (comfort, distract, express or release).

 

Thrive helps to manage and prevent stress and anxiety. It is suitable for all aged 11+ and uses games to help track your moods, suggest ways to control stress and anxiety, and teach relaxation techniques. The app is free to download, but charges may apply for access to all functions. and available for anyone.  Alternatively you may be able to access the YMCA trinity group version via your school.  Click here for more information.

 Student Health App created by NHS doctors, provides reliable health information for university students. 

Big White Wall provides information, advice and self-help guidance about mental health, as well as access to a peer-support community. It is free, and available for anyone age 16+.

Anxiety Canada have a free app called 'MindShift™ CBT' which "uses scientifically proven strategies based on Cognitive Behavioural Therapy (CBT) to help you learn to relax and be mindful, develop more effective ways of thinking, and use active steps to take charge of your anxiety."

Thinkninja picture

Healios have launched Thinkninja an app specifically designed to educate 10-18 year olds about mental health, emotional wellbeing and to provide skills young people can use to build resilience and stay well.


Other helpful websites that are worth taking a look at...

 

DOC ReadyDoc Ready can help you feel more confident when you go to see your GP about a mental health issue.

 

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

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



          About this site

          WHAT’S IT ALL ABOUT?

          This website is a central point for information on children and young people’s mental health and wellbeing in Cambridgeshire and Peterborough. This site signposts you to important online information and local services on mental health and wellbeing for young people. It’s for children, young people, parents, carers, teachers and other professionals.

          It has some dedicated pages for young people, parents, teachers and professionals under 'How can I help myself', 'Need help now' and 'Resources'. If you are a young person, parent/carer or professional looking for tailored advice and support, also have a look at www.youngminds.org.uk. 

          WHO CREATED THIS WEBSITE?

          This website was funded by Cambridgeshire & Peterborough Clinical Commissioning Group and developed by Cambridgeshire County Council, Peterborough City Council, with support from local voluntary and other public sector services. A focus group of local children and young people have provided feedback on the content and search terms. Over 50 local young people voted on the name and domain name for the website via social media. Most of the photographs displayed on the site were kindly produced by photography students at Cambridge Regional College including: Amber Sondhi, Chloe Balcombe, Eleanor Jackson, Joshua Tweddell, Laura Flaherty, Liam Hardingham, Lina Joaquim, Tom Wells and Zoe Dench.

          WEBSITE FEEDBACK 

          The content of this website will be checked regularly, but we are open to ongoing feedback and will make changes to the site as needed. Please let us know what you think of this website. Do you have any ideas on how it could be improved? Are there any links that are broken or information that is out of date?  Please be aware that there will be no response to any comments added to this form. 

          We are currently gathering views from young people about how they find using our website via this online survey. (Respondents could win a £10 Amazon voucher!)

          If you need urgent help now see the NEED HELP NOW SECTION

          FEEDBACK

          Site Feedback

          The content of this website will be checked regularly, but we are open to ongoing feedback and will make changes to the site as needed. Please let us know what you think of this website. Do you have any ideas on how it could be improved? Are there any links that are broken or information that is out of date?  Please be aware that there will be no response to any comments added to this form. 

          If you need urgent help now see our page HERE 

          Click here to leave your feedback or comments

          PROMOTIONAL MATERIAL

          keep your head

          Please share this website with friends, family and colleagues. Here are promotional posters and postcards for the website that are free to print off.

           KYH poster image  KYH postcard image

           

          CONTACT US

          If you have any questions or queries about the website or you would like your organisations information to be included on the site then please contact.

          keepyourhead@centre33.org.uk

          We are also on Facebook and Twitter

          Twitter profile https://twitter.com/KeepYourHeadMH

          Facebook profile https://www.facebook.com/keepyourheadmh/

          Parents & Carers

          WELCOME TO THE PARENTS AND CARERS SECTION

          Information and support for parents and carers

          COVID-19 Update:  Please see this page on our website for resources relating to the Pandemic including how to talk to your child about it and support their wellbeing and also about returning to school. 

          This page on the website also provides information about local service updates and changes in response to the current situation. (Please note - this is not an exhaustive list, we suggest contacting services directly to receive the most up-to-date information).


          Kooth Logo  are offering webinars on 11th March 7pm - 8pm, 20th April 6.30pm - 7.30pm and 19th May 7pm - 8pm 2021 to help parents and carers understand how you can support your child with their mental health and wellbeing.

          The webinar will demonstrate how Kooth is a useful and supportive support for children and young person as a general wellbeing service. Kooth can support your child alongside other services or while they are waiting for other services to commence. The service is Free and Safe and offers a range of different features.

          If you are a parent or carer who is interested, please click below to find out more and register: 

          Discover Kooth Webinars - Parents
          Discover Kooth Webinars - Parents
          google.com

          Many parents, guardians and carers are concerned about how their children, whatever their age, are feeling at the moment. We are now in our third national lockdown and we have lived through almost a year of the coronavirus pandemic and social restrictions which have affected us all.

          At this time, it is understandable that children and young people may be feeling anxious and upset. Their life may feel unpredictable and out of control and their usual mechanisms of support through friends, family members and professionals more limited. This worry is natural, and many children and young people will be able to cope with the support of their families and friends. But please remember that the NHS is open for those who need more help.

          You can find additional support services here:

          https://www.england.nhs.uk/blog/advice-for-parents-guardians-and-carers-on-how-to-support-a-child-or-young-person-if-youre-concerned-about-their-mental-health/


          Eating Disorder Support Information Workshops

          The SUN Network and The Cambridgeshire and Peterborough Clinical Commissioning Group (CCG) are working together to co-design leaflets, top tips, myth busters and support information for people needing to access the eating disorder services and their carers/ loved ones.

          We will be holding design workshops for people who have experienced having an eating disorder and separate workshops for carers/ loved ones.

          The people best placed to help us design this information are people who have already used the eating disorder services or experienced an eating disorder or caring for someone with an eating disorder.(adult eating disorder services and those who have or are transitioning from children to adults services)

          If you are interested in participating either of these sets of workshops which will run from January to June please contact:

          Lois Sidney:
          Email: lois.sidney@sunnetwork.org.uk
          Call/Text/Whattsapp: 07712 358172


          Being a parent or carer is one of the hardest jobs in the world so it is important to look after yourself too!

          Eight simple tips for good mental health.

          1. Eat well
          2. Keep Active
          3. Keep in touch
          4. Do something you're good at
          5. Help others
          6. Take a break
          7. Believe in yourself
          8. Ask for help

          PARENTZONE  

          Offers advice to parents around all things digital, gaming addiction,screen time and much more.

          Parents or carers of children who are in school year 0-11 (foundation/reception to the end of GCSEs) or P1 to S4 and living in the UK are invited to take part in the The Co-SPACE study which will help with understanding how families are coping during the covid-19 (coronavirus) pandemic, and what parents can do to help support their children’s mental health.

          Understanding how young people and families are getting on as children get back to school and/or other forms of learning will be really important in understanding so that we can advise what support is needed from professionals and policymakers.

          The Co-SPACE team have put together a document summarising some ideas on how parents/carers can support children and young people as they settle back into school and other forms of education.

          The Anna Freud Centre

          The Anna Freud Centre has some great advice on supporting someone who might be struggling with their mental health- Click HERE to find out more.


          RELATE

          The RELATE website has lots of useful information on a range of issues  that may affect family life. From bullying, grief,arguments amongst siblings and much more.


          School refusal

           Some useful information can be found here around school issues and School refusal and anxiety


          HAPPYMAPS is a new website aimed at parents and carers around emotional well being for children and covers ages 0-young adults, although the project is based in Bristol there is lots of useful information and tips on supporting good mental health and well being for the whole family.

          There is a good guide HERE on supporting your child with mental health issues. The article also has information of services that might be of help.

          Child mental health


          Young Minds logo

          Young Minds offer free, confidential online and telephone support, including information and advice. Call the Parents' Helpline free on 0808 802 5544 (Monday to Friday, 9.30 am to 4 pm), email parents@youngminds.org.uk or see the Young Minds parents section for further information . For more information on the parent helpline see HERE!


          pinpoint

          Pinpoint is the parent carer forum for Cambridgeshire, providing an independent information and involvement network for parents. They also run groups for parents of children and young people who have undiagnosed or diagnosed ADHD or ASD, as well as information workshops. They also support a parent-to-parent group around children and young people's mental health issues including self harm, depression and anxiety

           https://www.pinpoint-cambs.org.uk/support-groups/listen-cambridge/ 

          https://www.pinpoint-cambs.org.uk/support-groups/listen/ 

          ( Huntingdon)


          parent support

          Pinpoint also work with RETHINK further information can be found Here!

          Family Voice Peterborough has lots of information and support for parents and carers in the Peterborough area.

          Support groups for parents/carers of a child with Autism  can be found Here!

          To contact the Cambridge NAS branch their helpline number is 07920 150 407. The helpline is run by volunteers so please leave a message and a volunteer will contact you as soon as possible.

          Email: NASCambridge@nas.org.uk

          http://www.nascambridge.org.uk

           

          Little Miracles

           Little Miracles is a charity that supports families that have children with additional needs, disabilities and life limiting conditions,Little Miracles run counselling sessions for parents too. They have several branches in Cambridgeshire and their HQ is in Peterborough .

            

          Stem 4 logo

          Stem4 offers advice for teenagers and parents on mental health issues

           

          mind ed

          MindEd is a free educational resource on children and young people’s mental health for all adults. There is a specific section dedicated to families with information on what to do if you are worried about your child, common problems, teenage development and building confidence and resilience in children and much more!

           

          CPSL Mind 

          Cambridgeshire, Peterborough and South Lincolnshire Mind - They provide a wide range of services across the county to support those recovering from mental health challenges, promote positive mental health and tackle mental health-related stigma and discrimination within our communities. They have the Stress Less Project to support young people, but will support adults with any concerns about their own mental health and wellbeing.

          SANE

          Emotional support, information and guidance for people affected by mental illness, their families and carers.

          SANEline: 0300 304 7000 ( daily 4.30 pm-10.30 pm)

          Textcare:comfort and care via text message, sent when the person needs it most  http://www.sane.org.uk/textcare

           

          Ormiston Families is the East of England’s leading family charity, supporting children, young people and families to manage the challenges they face and improve their life chances.

          We provide wide-ranging support for children and young people, from mental health services, help to bridge the gap between home and school, to support for imprisonment and much more

          www.ormiston.org

          Family Lives logo

          Family lives

          Advice on all aspects of parenting including dealing with bullying Phone: 0808 800 2222 

          Website is here!

          They also have lots of information on SEND HERE!

           

           

           Anna Freud Centre

          Anna Freud Centre has just launched a ground-breaking series of expert podcasts to help parents understand and manage child and family mental health problems. 

          one you 

          It's really important to look after your own mental health and wellbeing when you are looking after others. Check out the national One You Public Health campaign and complete the quiz for tailored information on how to develop and maintain a healthy lifestyle. 

          best beginnings logo

          Best beginnings supports parents in giving their children the best start in life supporting parents between conception and the child's third birthday. Their website includes educational and interactive tools to support parent-to-be and new parents. See information for parents.

          Home

          The Childrens Society has lots of information on young peoples mental health and advice for parents.

          rethink

           

          Rethink helpline for carers of people with schizophrenia and other mental illnesses Tel: Office hours 01354 655786

          Making Space is a national charity providing information and support for those who care for those with a mental health condition. They have a group in Cambridgeshire, more information can be found HERE

           

          Internet safety-lots of interesting info below on internet safety and HERE

          internet safety

          internet safety

          internet safety

          internet safety

          Better Health campaign

          Public Health England's   Better Health – Every Mind Matters campaign provides NHS-endorsed tips and advice to help children and young people’s mental wellbeing, and equip parents and carers with the knowledge to support them.

          Research reveals that the COVID-19 outbreak has caused an increase in anxiety in young people. Over two-fifths (41%) of children and young people said they were more lonely than before lockdown and more than a third said they were more worried (38%), more sad (37%) or more stressed (34%). New PHE survey data found that two-thirds of parents say their children’s behaviour has changed since the start of the pandemic (69%) and when asked their top 3 worries around COVID-19, over half (52%) said the mental wellbeing of their children topped the list of their biggest worries.

          The new advice available on the Every Mind Matters website has been developed in partnership with leading children and young people’s mental health charities, including Young Minds, The Mix, Place2Be and The Anna Freud Centre. It is designed to help parents and carers spot the signs that children may be struggling with their mental health and support them, and also provides advice that can help maintain good mental wellbeing. The site also provides tools to help young people build resilience and equips them to look after their mental wellbeing.

          To engage parents and carers, a powerful short film has been created featuring a number of celebrity parents including Davina McCall, Marvin Humes, Sean Fletcher, Katie Piper and Edith Bowman, reading extracts from bestselling author Charlie Mackesy’s book, ‘The Boy, The Mole, The Fox and The Horse’. The emotive extracts all touch upon mental health and aim to encourage parents to visit Every Mind Matters.


          Help! My child is questioning their gender?

          If your child or young person feels confused about their gender identity, you’re not alone, other parents have experienced this situation too. Most people identify with the gender they are born with, ie male or female, boy or girl. Often young children dress in clothes associated with other genders when they are aged between 3-5 years old, this is a normal transitory part of play and development. Yet, some people experience conflicting feelings around their gender (gender dysphoria) as they enter adolescence. They feel that their gender identity is different from the physical make up of their body.

          Your child or young adult may want to use a different word or description for themselves and may experience feelings of discomfort around parts of their body. This can be very upsetting and scary for your child or young person, particularly as they go through puberty.  For some these feelings pass, for others they don’t. Its good you are seeking help and support to know how to care for them.

          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).

          Your child or young person may find it distressing when people use words or treat them in a way that doesn’t align with how they perceive themselves to be – for instance referring to them as a boy when they feel they are a girl. These feelings of distress about the difference between their physical body and what they feel, can be very upsetting, though not everyone will experience them, and they may pass.

          Gender dysphoria can have an impact on the emotional wellbeing or mental health of your young person or child. However, being transgender is not a mental health condition itself – it is an identity.

          Many parents have concerns about gender dysphoria and emotional wellbeing. We would encourage you to listen to your child, letting them talk for as long as they want in a non-judgemental way. This will give them the space to explore their own feelings in an accepting environment. You may also find it helpful to talk to a trusted adult such as a friend, or your GP or a teacher who will be able to support you and help you find out more about what you are experiencing.

          You may wish to share these links with your child if they are experiencing feelings of stress (link), anxiety (link), depression (link) or self-harm (link), or are experiencing bullying (link), you might want to check out those pages to find relevant resources and other sources of support.

          Resources

          Support Services for Transgender, Non-binary and Gender Questioning People

          Encompass Network maintain a calendar of upcoming events for LGBTQ+ people in Cambridgeshire and Peterborough and links to lots of different local support groups across the county. You can find out more at: http://encompassnetwork.org.uk/calendar

          The Gender Identity Research & Education Society also maintain ‘Tranzwiki’ which includes a listing of groups and support services across the country. Those in the East of England can be found at: https://www.tranzwiki.net/regions/east-england

          The Kite Trust is available to support all LGBTQ+ young people up to the age of 25 in Cambridgeshire, Peterborough and surrounding areas – this includes those who are trans, non-binary or questioning their gender. If your child has questions about their 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 for young people to  attend, and other events where you can get to know other LGBTQ+ young people in the area and a support group for parents and carers. Visit www.thekitetrust.org.uk, email info@thekitetrust.org.uk or call 01223 369508.

          Gendered Intelligence are a national charity who support trans, non-binary and questioning young people up to the age of 30. They offer monthly youth groups in London and also online, as well as other events and projects. Visit http://genderedintelligence.co.uk/support/trans-youth to find out more about their current services.


           

           

          CARER SUPPORT

          CARER SUPPORT

          What are care and support services?

          Care and support services, also known as social care services, help people who are in need of practical support due to illness, disability, old age or a low income. 

          Care and support services could include having a personal assistant to help you around the home, structural changes to help you move around or manage in your house, or even an alarm system so that you can call for help if you have a fall.

          Social care services are available to everyone, regardless of their background.

          However, social care is subject to rules about your needs and ability. Services can also support the families or carers of people who receive social care.

          If you are looking after an ill, disabled or frail elderly relative or friend, you should recognise yourself as a carer. Carers can get a range of support from social care, and can be vital for helping arrange social care support for the person they care for. There are charities that support particular groups of carers, including sibling carers and young carers.

          If you want to talk to someone about how to get support as a carer, you can call the Carers Direct helpline on 0300 123 1053.

          What benefits can carers get?

          Knowing what benefits you and the person you care for are entitled to can make a real difference.

          For example, you might be able to get a break from caring, or get help with pay for certain costs, or make a difference to your pension entitlements in the future.

          There are three main types of benefits:

          • Benefits if you're not in paid employment – "earnings replacement benefits".
          • Benefits that help pay for extra costs, such as those relating to disability or having a child.
          • Benefits and tax credits that top up low income if you're in work – "means-tested benefits"

          Carer's Allowance, an earnings replacement benefit, is the main benefit for carers. You may be eligible if you are looking after someone for 35 hours a week or more.

          For more information on what benefits you can get as a carer click the link below:

          https://www.nhs.uk/conditions/social-care-and-support/benefits-for-carers/

          Services you can get in contact with for support:

          If you are a carer, the helpline advisers can give you information to help make decisions about your personal support needs and the needs of the person you're looking after.

          This information includes assessments, benefits, direct payments, individual budgets, time off and maintaining, leaving or going back to work or education. The Carers Direct helpline doesn't however; provide personal financial, medical or legal advice and doesn't provide casework, advocacy, representation or counselling.

          We work to improve support, services and recognition for anyone living with the challenges of caring, unpaid, for a family member or friend who is ill, frail, disabled or has mental health or addiction problems.

          We do this with a UK wide network of quality assured independent partners and through the provision of grants to help carers get the extra help they need to live their own lives.

          Rethink Mental Illness was established by carers over 40 years ago and carers continue to play a key role at every level within our organisation. Supporting carers and giving them and those they care for a voice in every aspect of mental health provision is a key aim for us.

          We provide services in the heart of local communities, in the comfort of people’s own homes, and specialist care and support services. Our professional, caring employees and volunteers deliver our services with dignity, respect and compassion, focusing on outcomes that help the people we support have the freedom to enjoy an everyday life.

          Helping Cambridgeshire parents who have children with additional needs and disabilities. Pinpoint Cambridgeshire is run for parents – by parents. We give help and information to parent carers of children and young people aged 0-25 with additional needs and disabilities, and give parent carers opportunities to have a say and get involved in improving local services.

          Have created a central place for parents to explore, where they can find information, resources & tools - from practical advice on how to talk to your children about the pandemic, to tips on managing anxiety.

          Young people in caring roles who would like advice or support can contact one of the following agencies:

          • Centre 33 – Young Carers Project Cambridge City

          Centre 33 offers support to Young Carers across Cambridgeshire for information and referrals please visit Centre 33 or   Tel: 0333 4141 809 

          E-mail: youngcarers@centre33.org.uk

          • Ormiston Trust Young Carers Project Fenland

          Tel: 01945 463337  E-mail: joy.stoner@ormiston.org  please visit Ormiston Trust

          • Cambridgeshire County Council Young Carer support

          Please visit the Young Carers page on the County Council website for the most up to date information

          For a Young Carers Needs Assessment email youngcarers@cambridgeshire.gov.uk

          HELPLINES

          Carers Helplines:

          • Lifeline: Call everyday, 365 days a year 7pm-11pm for listening support and information to someone experiencing mental distress or if you are supporting someone in distress - 0808 808 2121
          • SANE: Call everyday for emotional support, information and guidance for people affected by mental challenges, their families and carers, 4.40-10.30pm - 0300 304 7000
          • NSPCC for Adults concerned about a child: Call 24hrs a day - 0808 800 5000
          • Mencap: Call for support for people with a learning disability, their families and carers, Mon-Fri 9am-5pm - 0808 808 1111
          • Women's Aid and Refuge: Call the National Domestic Violence Helpline 24/7 for support for victims of domestic violence, their friends and families/carers - on 0808 2000 247
          • Pinpoint: Support for parents/carers in Cambridgeshire who have children with additional needs and disabilities - 01480 877333
          • NHS Cambridgeshire and Peterborough Healthy Child Programme: Support and advice line for parents and carers, Mon-Fri from 9.30am to 4.30 pm - text 07520 649 887, or call 0300 029 5050

          All Mental Health Support Lines:

          • Samaritans: Call for all mental health and suicidal thoughts, 24hrs a day, 365 days a year - 116 123
          • Lifeline - Call everyday, 365 days a year 7pm-11pm for listening support and information to someone experiencing mental distress or if you are supporting someone in distress - 0808 808 2121
          • Mind Infoline: Call or text for help with all mental health challenges, Mon-Fri 9am-6pm - 0300 123 3393
          • Rethink Mental Illness: Call for support and advice on mental health, Mon-Fri 9.30am-4pm - 0300 5000 927
          • SANE: Call everyday for emotional support, information and guidance for people affected by mental challenges, their families and carers, 4.40-10.30pm - 0300 304 7000
          • CALM: Call for help and support with mental health challenges, everyday, 365 days a year, 5pm-midnight  - 0800 58 58 58
          • Shout: Text shout for support with a mental health crisis and other mental health challenges, 24 hours a day, 365 days a year - 85258

          Crisis Helplines:

          • Samaritans: Call for all mental health and suicidal thoughts, 24hrs a day, 365 days a year - 116 123
          • First Response Service: Call NHS 111 Option 2 if you're in crisis.

          Suicide Helplines:

          • Samaritans: Call for all mental health and suicidal thoughts, 24hrs a day, 365 days a year - 116 123
          • First Response Service: Call NHS 111 Option 2 if you're in crisis.
          • PAPYRUS HOPEline UK: (young suicide prevention society) Call Mon-Fri 10am-5pm and 7pm-10pm, Sat-Sun 2-5pm - 0800 068 4141

          Anxiety Helplines:

          • Anxiety UK: Call for help with anxiety challenges, available Mon-Fri between 9.30am-5.30pm - 03444 775 774 
          • No Panic: Call everyday for help and support for sufferers of panic attacks and OCD, 10am-10pm (charge 5p a minute + your access charge) - 0844 967 4848
          • No Panic Youth: (For 13-20 year olds) Call Mon, Tues, Wed and Fri 3pm-6pm; Thurs and Sat 6pm-8pm for help and support for sufferers of panic attacks and OCD - 0330 606 1174

          Depression Helplines:

          • Gypsy/Traveller Depression Suicidal helpline: Call, Text or WhatsApp - 0739365135

          Eating Disorders Helplines:

          • Beat (Adults): Call for eating disorder support - 0808 801 0677
          • Beat (Student Line): Call for eating disorder support - 0808 801 0811
          • Beat (Under 18's): Call for eating disorder support - 0808 801 0711

          Addiction Helplines:

          • Alcoholics Anonymous: Call 24hrs a day - 0845 769 7555
          • Narcotics Anonymous: Call daily until midnight - 0300 999 1212
          • Port Of Call (paid service with a free advice line): Call for free, available all hours for advice - 0808 291 1643
          • Cocaine Anonymous: Call 7 days a week between 10am-10pm, freephone - 0800 612 0225, Mobiles Call - 0300 111 2285
          • Drinkline - National alcohol helpline, Call weekdays 9am-8pm, weekends 11am-4pm - 0300 123 1110
          • The National Association for Children of Alcoholics (Nacoa) - Free confidential email and telephone helpline for children of alcohol dependent parents - 0800 358 3456 helpline@Nacoa.org.uk
          • Talk to Frank: Call 24 hours a day, offers encouragement and support to anyone struggling with such issues - 0300 123 6600

          OCD Helplines:

          • OCD Action: Call for support for living with OCD, Mon-Fri 9.30am-5pm - 0845 390 6232
          • OCD UK: Call for support for living with OCD, Mon-Fri 9am-5pm - 0845 120 3778
          • No Panic: Call everyday for help and support for sufferers of panic attacks and OCD, 10am-10pm (charge 5p a minute + your access charge) - 0844 967 4848
          • No Panic Youth: (For 13-20 year olds) Call Mon, Tues, Wed and Fri 3pm-6pm; Thurs and Sat 6pm-8pm for help and support for sufferers of panic attacks and OCD - 0330 606 1174

          LGBTQ+ Helplines:

          • Switchboard LGBT+: Call everyday 10am-10pm or chat online here - 0300 330 0630

          Helplines For Men:

          • Men's Health Forum: Call or text for support for men, 24hrs a day - 020 7922 7908

          Sexual Abuse Helplines:

          • Rape Crisis: (to find your local services) Call daily 12-2.30pm and 7-9.30pm - 0808 802 9999.

          Domestic Abuse Helplines:

          • Women's Aid and Refuge: Call the National Domestic Violence Helpline 24/7 -  0808 2000 247.
          • Men's Advice Line: Call for advice and support for men experiencing domestic violence and abuse, Mon-Fri 9am-5pm - 0808 801 0327

          Victim Support Helplines:

          • Victim Support: Call Mon-Fri 8pm-8am and weekends Sat-Mon 5pm-8am - 0808 168 9111.
          • Embrace - Child Victims of Crime: Support for children, young people and families who are victims of a serious crime - 0345 60 999 60 

          Alzheimer's & Dementia Helplines:

          • Alzheimer's Society: Call for advice and information on dementia, Mon-Fri 9am-5pm, weekends 10am-4pm - 0300 222 1122

          Bipolar Disorder Helplines:

          • Bipolar UK: Call for advice and support about bipolar - 0333 323 3880

          Young People Helplines:

          • PAPYRUS HOPEline UK: (young suicide prevention society) Call Mon-Fri 10am-5pm and 7pm-10pm, Sat-Sun 2-5pm - 0800 068 4141 
          • YoungMinds: Call for information and advice on child and adolescent mental health, Mon-Fri 9.30am-4pm - 0808 802 5544
          • NSPCC Childline: Call 24hrs a day - 0800 1111
          • NSPCC for Adults concerned about a child: Call 24hrs a day - 0808 800 5000
          • Family Lives: Call for advice on all aspects of parenting including dealing with bullying, Mon-Fri 9am-9pm and Sat-Sun 10am-3pm - 0808 800 2222
          • YoungMinds Parents: Parents Helpline is available to offer advice to parents and carers worried about a child or young person under 25, Mon-Fri 9:30am-4pm - 0808 802 5544
          • Embrace - Child Victims of Crime: Support for children, young people and families who are victims of a serious crime - 0345 60 999 60 

          Helplines For Emergency Services Employees:

          • Mind Blue Light Infoline: Call or text (text on 84999) for support for emergency services staff, Mon-Fri 9am-6pm - 0300 303 5999

          Bereavement Helplines:

          • Cruse Bereavement Care: Call Mon-Fri 9am-5pm - 0844 477 9400

          Disabilities Helplines:

          • Mencap: Call for support for people with a learning disability, their families and carers, Mon-Fri 9am-5pm - 0808 808 1111

          *Some information gathered from www.nhs.uk and the services listed.

          Coronavirus Support

          RESOURCES

          Here are a few resources to help you whilst the pandemic continues and the changes you may be facing as a result of this:


          Take a look at and download the resource that have put together around exam stress:

          getting through the exam season - a guide for young people sitting assessments


            have put together a guide for parents and caregivers who have a young person who is worried about returning to school following the changes to lockdown. You can view it here: 

          return to school and college: a parent and caregivers guide to supporting young people's anxieties_by_centre_33.pdf


          WELLBEING TIPS

          In addition to the resources on this page of our website, we are putting together a list of activities you could try to help look after your wellbeing during this challenging time.


          Ways to de-stress and relax:

          • General relaxation activities
            • Mind suggest and talk you through three different exercises that may help you to relax: relaxing your body, drawing calming circles, and taking a mindful moment in nature.
            • Prefer videos? Mind have created this video which suggests 8 relaxation tips to look after your wellbeing when you're feeling stressed, busy or worried.
            • Learn.4mentalhealth suggest a whole range of activities that you could try to help you feel calmer, they take either 30 seconds, 3 minutes, or 30 minutes
            • Childline's 'Calm Zone' gives information and tips on a number of different ways to relax, feel calm and distract youreslf, such as: calming activities, breathing exercises, ways to express yourself, yoga exercises, and games to play. 
            • Prefer videos? Have a look at Childline's video on calming techniques to try if you're feeling stressed or worried.
            • Have a go at progressive muscle relaxation using this guide created by Anxiety Canada.
            • Have a look a this poster created by Centre 33 which talks you through 3 different activities to calm a worried mind and stressed body.

          • Mindfulness
            • Have a look at the NHS's guide to mindfulness and mindful techniques, which could help you to: become more aware of your thoughts and feelings, become more present in the moment, better cope with stress and worries.
            • Try a 10 minute mindfulness exercise created by the Mental Health Foundation.
            • Try some of the activities listen on Action for Happiness' 'Mindful March' calendar which can be found here.

          • Breathing techniques
            • Have a listen to this short podcast from the Mental Health Foundation that talks you through a breathing exercise which may help if you're feeling stressed and wanting to relax.
            • Prefer watching videos? Have a look at Childline's video on breathing techniques to cope with stress.
            • The following breathing technique may be helpful: breathe in slowly through your nose for 3 seconds, then breathe out slowly through your mouth for 5 seconds. Repeat this 3-5 times or as necessary. 
            • The 'box breathing' technique may also be helpful: Imagine a square box with its 4 sides. Imagine tracing up the left-hand side and breathe in slowly for 4 seconds, now tracing across the top pause for 4 seconds, then tracing down the right-hand side breathe out for 4 seconds, then lastly going along the bottom pause for 4 seconds. Repeat this as necessary.
            • Anxiety Canada have created this guide on how to talk a child through calm breathing exercises. 

          • Grounding techniques
            • The 'five senses' grounding technique may be useful if you're feeling particularly anxious or overwhelmed. Look around you and notice 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, 1 thing you can taste. It may help to say these things out loud when you notice them. 
            • Prefer videos? Have a look at Childline's video on grounding techniques to cope with stress.

          • There isn't just one 'normal' way to relax - there might be other things not listed here that you enjoy doing and you find relaxing. For some people this might be being arty and creative, for others it may be listening to certain music, for some it may be having a warm bath, or watching a favourite movie, getting lost in a good book, or doing some gentle exercise. Have a think about what works best for you, and try to spend time each day doing something that you find relaxing. 


          Being physically active:

          • Have a look at these 10 minute exercise videos from the NHS, no equipment needed and they can be done at home. 
          • See this page on the NHS website for several workouts you can do in your home and without any exercise equipment, including: seated yoga, chair workouts, sprinter workout, sofa workout, stairs workout, and back exercises. 
          • Have a look at the yoga videos on Childline's 'Calm Zone' page.
          • Other examples of physical activities you could try include: going for a walk, going for a jog or run, going cycling, walking up and down stairs, doing stretches, doing yoga, dancing, skipping, etc.

          Fun things to do:

          There are quite a few events and activities being made freely available online at the moment, here are just a few ideas of things to have a look at:

          • Like listening to music? Then have a look at these free concert recordings of your favourite bands here.

          • Like art galleries and museums? This article provides links to the websites of twelve galleries and museums around the world that are offering virtual tours and videos of the things they have on display. 

          • Enjoy being creative?
            • Download some free colouring pages here to print at home.
            • Create art online and express your feelings using Childline's digital 'Art Box'.

          • Like playing games? Have a go at some of the free games on Childline's website here.

          • Want to hear about more positive news? Have a look at the Happy Newspaper.

          • Other activities you could try if you're feeling bored or need a distraction: watching a tv-series or film, baking, chatting to friends or family online, play video games, drawing or making something, keeping a diary, playing with pets, going for a walk, doing a jigsaw or board game, reading, helping a family member do something, listening to a podcast, etc.


          Other wellbeing and self-care resources:

          • Anna Freud Centre provide information and tips on a number of different activites and strategies that you may find helpful for looking after yourself.

          • Greater Good Magazine created by the University of California - Berkley, contains lots of information and suggestions about ways to look after your wellbeing; including videos, podcasts and articles informed by research.

          • Children and Young People's Health Services Norfolk have created a series of podcasts for young people called 'Health Uncovered'. This series, "aims to get young people in-tune with their health and wellbeing". The podcasts are free and you can listen via mobile devices, tablets and laptops. Just search “Health Uncovered” in your favourite podcast app, like iTunes, alternatively you can use the player on their website here.

          • Read Laura's blog on Young Minds for tips on how to create a routine four yourself during the coronavirus pandemic, and the benefits in doing so.
          • Read Lily's blog on Young Minds for tips on how to look after your mental health if you're living in a difficult home environment. 
          • Read Charlie's blog on Young Minds for tips on how to cope Obsessive Compulsive Disorder (OCD) during the coronavirus pandemic.

          Taylorfitch website