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Children & Young People's Emotional Health

Top Tips for Young People


Anxiety

  • Know that it’s okay to feel anxious, it’s a really normal feeling.  If you can, tell somebody that you trust so they can support you.
  • Set aside a worry time each day to think about the things that are troubling you.
  • Write down 5 positive things about your day.
  • Take deep calming breaths when you notice you’re starting to feel anxious.
  • Positive thoughts; “I can do this!”.

Eating & Exercise

  • Eat regularly to keep your blood sugar constant, don’t think about “good” or “bad” foods.
  • Try mindfulness chocolate eating.
  • Give cooking or baking a try – learn to make something new.
  • Exercise is good for your brain and your body – do some star jumps, kick a ball around or go for a walk.
  • Is there an activity you enjoy? Can you do more of it?
  • Join a club or an exercise class.

Low Mood

  • Try and make your own private journal to track your mood, goals and thoughts.
  • Name one thing about today that was positive.
  • Have some motivational statements or pictures on your wall to look at when you’re feeling low.
  • Try to do at least one thing each day that feels good/you might enjoy.

Self-Esteem

  • Try new hobbies and activities to help build your self-esteem.
  • Write down one thing you are looking forward to in the day, tick it off when you have done it.
  • It’s important to have fun and have time to do the things that you enjoy.

Self-Harm

  • Make a safety plan and keep it with you for when things feel really tough.
  • Try and keep yourself busy at times where you are more likely to self-harm.
  • Try not to be on your own when you feel like harming – if you can, stay with others or go out for a walk (if you feel safe to).
  • Use the strategies that feel meaningful for you (e.g. listening to music, drawing, using a punch bag).

Sleep

  • Put your smart phone on airplane mode at a set point in the evening so it doesn’t distract you when you’re trying to relax and get ready to sleep.
  • Try to go to bed and get up at the same time every day.
  • Take ten deep breaths before you get out of bed in the morning, and before you go to bed at night.
  • Do some calming activities that feel good before bed; like listening to music or having a bath.

For 11–25 year olds Kooth is a free, confidential and safe way to receive online counselling, advice and emotional well-being support. 

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