MENTAL HEALTH & ME
YOUR MIND MATTERS TOO.
Everyone has mental health, just like everyone has physical health. Some days can feel manageable and others can feel much harder. Learning to recognise what's happening, what helps you and when to ask for support is an important life skill.
YOU DON'T HAVE TO HAVE EVERYTHING FIGURED OUT.
UNDERSTANDING YOUR MENTAL HEALTH
Your mental wellbeing can be affected by many things in your life. It's important to know that not every difficult emotion is a mental health condition.
stress
relationships
loneliness
money
social media
FEELINGS CAN CHANGE. PAYING ATTENTION TO THEM CAN HELP YOU NOTICE WHEN YOU NEED SUPPORT.
WHEN STRESS BUILDS UP
Pressures
- Money
- College/work
- Relationships
- Housing
- Social media
- Lack of sleep
- Future uncertainty
Positive Release
- Talking
- Exercise
- Sleep
- Music
- Getting outdoors
- Taking a break
- Hobbies
- Asking for help
WHAT FILLS YOUR STRESS BUCKET?
WHAT HELPS EMPTY IT?
HOW AM I DOING?
How are things feeling today?
🟢 I'm doing well
🔵 I'm OK
🟡 I'm struggling a bit
🟠 Things feel difficult
🔴 I need help
What has made you choose that answer?
Is there anything that would make today a little easier?
WHAT'S NORMAL FOR YOU?
Noticing changes in how you feel, think or act can help you recognise when you're starting to struggle. Paying attention to these signs early makes it easier to find the right support.
One difficult day doesn't necessarily mean something is seriously wrong. But changes that continue, become intense or interfere with everyday life are worth talking about.
SLEEP
sleeping much more or less than usual
MOOD
feeling persistently low, anxious, angry or overwhelmed
ENERGY
feeling exhausted or unable to get going
PEOPLE
withdrawing from friends or people you normally spend time with
EVERYDAY LIFE
struggling with things you would normally manage
FOOD & SELF-CARE
significant changes in eating or looking after yourself
COPING
increasingly relying on alcohol, drugs or other risky ways of coping
WHAT HELPS YOU?
SLEEP & ROUTINE
MOVE YOUR BODY
EAT & DRINK REGULARLY
GET OUTSIDE
MUSIC & CREATIVITY
SPEND TIME WITH PEOPLE
TAKE A BREAK FROM YOUR PHONE
DO SOMETHING YOU ENJOY
TALK ABOUT IT
These ideas can support your wellbeing, but they are not a replacement for professional help when you need it.
How many hours did you sleep last night?
How did you feel today?
SLEEP & YOUR MIND
Sleep is when your brain resets, processes the day, and recharges for tomorrow. When we don't get enough, it can make managing our emotions much harder.
TONIGHT'S RESET
Put your phone down before trying to sleep.
Try to keep roughly regular sleep/wake times.
Make the room comfortable.
Avoid relying on caffeine late in the day.
Give yourself time to wind down.
SCROLLING SHOULDN'T CONTROL HOW YOU FEEL
Social media can be a great way to connect, but constant comparison, upsetting content, and pressure to look perfect can drain your wellbeing. Noticing how you feel after scrolling is the first step.
Does your feed usually leave you feeling better, worse or about the same?
Mute
Unfollow
Block
Take a break
Change what you follow
Talk to someone
WHEN YOU NEED MORE HELP
Seeking support is important if your feelings are becoming difficult to manage, continuing for a significant period, affecting your everyday life, or if you're worried about your safety.
ASKING FOR SUPPORT IS AN ACTION — NOT A FAILURE.
YOU DESERVE SUPPORT RIGHT NOW
If you feel you may harm yourself or others, or cannot keep yourself safe, seek urgent help now. Talk to a trusted adult or professional immediately.
NHS URGENT MENTAL HEALTH
CHILDLINE 0800 1111
CREATE MY SUPPORT PLAN
When I'm doing well, I usually...
My early warning signs are...
Things that help me are...
People I can talk to are...
If things become difficult, I will...
If I don't feel safe, I will...
YOU DON'T NEED THE PERFECT WORDS
- "I've not been feeling like myself lately."
- "I'm finding things difficult at the moment."
- "Could I talk to you about something?"
- "I think I might need some help."
Try talking to: Trusted adult • Support worker • Social worker • Teacher/tutor • GP • Mental health professional • Trusted friend or family member
5-MINUTE RESET
STOP
Step away for a moment
BREATHE
Slow your breathing
NOTICE
What's happening around you?
CHECK IN
What are you feeling?
CHOOSE
What's one helpful thing next?
What's ONE thing you could do this week to look after your mental wellbeing?
SMALL STEPS STILL COUNT.
