Self help toolbox

What can I do while I’m waiting for help? Together with some young people, we have come up with a toolbox of ‘tricks’ that might help you manage difficult feelings and situations.

Feeling angry?

  • Talk to somebody about it
  • Go for a walk
  • Go for a run or a bike ride
  • Listen to music
  • Scrunch up sheets of paper and throw them against a wall
  • Find out what’s making you angry and try and resolve it
  • Keep a diary of feelings, writing down what you feel might get it off your chest
  • Take slow and deep breaths until your heart beats slowly again
  • Punch your pillow

Feeling worried?

  • Talk to somebody about it
  • Keep a diary of feelings, writing down what you feel might get your worries off your chest
  • Find out what’s worrying you and try and resolve it
  • Do things you enjoy to take your mind off it:
    • Draw pictures
    • Make something
    • Do some cooking/baking
    • Write stories
    • Do puzzles/mind games
    • Meet a friend
    • Play computer/other games
    • Write down your worries, seeing them on paper can make them feel half as bad
    • Do some exercise

Being bullied?

  • If you’re being bullied, tell somebody about it so they can help you stop it. If that person doesn’t help, ask someone else for help
  • It is important to tell somebody you’re being bullied so they help you stop it. Otherwise it may happen again and you may get hurt
  • Remember, nobody has the right to bully you, physically or emotionally
  • Don’t believe what bullies tell you
  • Being bullied is never your fault

Have a look at:

Childline
Bullying UK
Young Minds

Feeling sad?

  • Talk to somebody about it
  • Keep a diary of your feelings, writing down what you feel might help you deal with your fealings
  • It is normal to feel sad some of the time, try and find things you know can cheer you up
  • Meet up with a friend and watch a film or play some games
  • If you don’t feel the person you speak to is listening, talk to someone else who can help

Have a look at:

Young Minds – what’s_worrying_you

Don’t want to eat?

There can be different reasons why you don’t want to eat. Sometimes, maybe this is because you feel worried or anxious or sad. Sometimes this is because you want to lose weight and are concerned about the way you look.

Food is important for all of us because it gives us vital nutrients. Not eating can make life feel even harder. Not eating can make you lose concentration, give you headaches and make it harder to cope with stress. Not eating enough is a big problem and is bad for your health.

  • Talk to an adult about how you feel and what is worrying you, sometimes sharing your worries can make you feel better already
  • If you don’t feel the person you speak to is listening, talk to someone else who can help

Have a look at:

Young Minds – what’s_worrying_you

I feel like hurting myself

Some young people can feel so overwhelmed by their feelings that they want to hurt themselves as a way of dealing with their feelings.

  • Talk to an adult about how you feel and what is stressing you, sometimes sharing your worries can make you feel better
  • Read the leaflet on self-harm by Young Minds
  • Distract yourself by doing something you enjoy
  • Listen to music
  • Flip an elastic band where you feel like self-harming
  • Write out your feelings
  • Meet or speak with a friend

Have a look at:

Young Minds - self-harm
NSHN - Advice_for_young_people.pdf

Trouble at school

Trouble at school can be lots of things: 

  • You might find it hard to learn
  • Falling out with friends
  • Don’t get on with teachers or other students
  • Can’t concentrate and sit still in lessons
  • Don’t like going to school
  • Truanting
  • Bullying


Your school will have dedicated teachers and teaching assistants whose job it is to support you with your troubles at school.  Those teachers have different names in different schools. Here are some names you might come across and you can ask any of those and your class teacher for support:

  • SENCo (Special Educational Needs Coordinator)
  • Inclusion Manager
  • Pastoral Support Teacher
  • Learning Mentor
  • School Counsellor

Online support and information

There are some online support services available for you to contact if you want to speak to somebody and don't feel you have anyone around you who can give you the right help. You can find details on our resources and links to other services page.  

The YouTube videos below from Crash Course Psychology provide information about conditions and issues.

Emotions, Stress and Health
Feelings
OCD and Anxiety
Depressive and Bipolar Disorder
Trauma and Addiction