WARMS

Getting
Grounded
Coping Strategies and Self-Care

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Contents

Sensory Grounding ............................................................................................................................................................ 3

Mindfulness ..........................................................................................................................................................................4
Body Breaks.......................................................................................................................................................................... 5
Imagery.................................................................................................................................................................................. 6
Visualizing emotions ........................................................................................................................................................ 6
Happy place ....................................................................................................................................................................... 8
Support Networks ............................................................................................................................................................ 9
My support circle ............................................................................................................................................................. 9
Support network bingo ................................................................................................................................................ 10
Relaxation ............................................................................................................................................................................ 11
Breathing exercises ........................................................................................................................................................ 11
Progressive muscle relaxation.................................................................................................................................... 12
Distraction Techniques ................................................................................................................................................. 13
Self-Talk.............................................................................................................................................................................. 14
Affirmations ..................................................................................................................................................................... 14
Positive coping statements........................................................................................................................................ 15
Problem-solving ............................................................................................................................................................... 16
Shifting Perspectives .................................................................................................................................................... 18
Stepping outside the box............................................................................................................................................ 18
STOPP.............................................................................................................................................................................. 20
Quickfire Strategies for Different Feelings ........................................................................................................ 21
Goal Setting ..................................................................................................................................................................... 22
Self-care............................................................................................................................................................................. 24
BACE ................................................................................................................................................................................. 24
Sleep hygiene ................................................................................................................................................................. 26
Further Support and Information ............................................................................................................................27

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Sensory Grounding
Grounding is a strategy that aims to connect us to the present moment and what is happening in the
here-and-now through our body and its senses.

5 things you can 4 things you can

Grounding Technique

see touch
5–4–3–2–1

3 2 1
things you things you thing you
can hear can smell can taste

Think more deeply about your senses:

SIGHT
 Focus on the objects around you. Notice the textures, colours, shapes, light and shadow. Notice
symmetry, patterns or angles in what you can see.
 What sights soothe you? You could create a soothing space to look at using plants, decorations,
photos or art.

TOUCH
 Focus on the physical surfaces or objects around you. Consider the texture and the temperature.
 Do you like to fiddle and fidget? Do you prefer smooth or rough textures? Give yourself a mini
hand massage, wear something comforting or find a favourite fidget toy.

SOUND
 Focus on the sounds around you. Notice the pitch, tone and volume of the different sounds.
Notice the duration of the sounds and how frequent they are.
 Do you have a favourite song or instrument? What sounds do you find calming? Create your own
soothing playlist or experiment with listening to ASMR or white noise.

SMELL
 Focus on any scents. Are they pleasant or unpleasant? Are they strong or not strong?
 Which smells are comforting to you? If you have a favourite perfume/aftershave, lip balm or
scent, try to carry it around with you or dab an essential oil on the back of your hand.

TASTE
 If you have something to eat (e.g., mints), focus on the tastes, textures and sensations.
 What are your favourite foods, flavours and tastes? Do you have any comfort foods? What is
your favourite recipe?

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Mindfulness
Mindfulness means focusing on the present moment and experiencing the world in the ‘here and now’.
It is way to separate ourselves from automatic and unhelpful ways of thinking and reacting.
Features of mindfulness include:

 Observing – shift your focus from thinking to simply observing thoughts, feelings and physical
sensations with a gentle curiosity.
 Describing – notice the very fine details of what you are observing.
 Participating fully – consider the whole of your experience without excluding anything.
 Being non-judgemental – accept your experience, i.e., do not attempt to evaluate, control or avoid
the experience.
 Focusing on one thing at a time – try not to follow distracting thoughts but if this does happen,
acknowledge it and then gently return to observing your experience.
Practicing mindfulness can help train our attention and allow us to take control over what we focus on,
rather than allowing our attention to be dominated by the things that distress us.
Some examples of mindfulness exercises:

Mindful Breathing
 Start by breathing in and out slowly. One breath cycle should last for around 6 seconds.
 Inhale through your nose and exhale through your mouth, letting your breath flow freely.
 Let go of your thoughts. Let go of all the things you need to do and that require your
attention. Let your thoughts come and go and be at one with your breath.
 Purposefully focus on your breath and how it enters and leaves your body.

Mindful Observation
 Choose a random object in your immediate environment and focus on it.
 Relax into watching the object for as long as your concentration allows.
 Look at this object as if you are seeing it for the first time.
 Visually explore the object’s every feature, e.g., its shape, colour and texture.
 Allow yourself to connect with its energy and its purpose within the natural world.

Mindful Listening
 Choose a piece of music that you have not heard before.
 Close your eyes and put some headphones on.
 Ignore any information about the music such as its genre, title or artist. Allow yourself to
get lost in the sound for the whole song.
 Explore the song by listening to the different instruments, focus on the range and tones of
the voice and notice any changes in dynamics and rhythm.

Mindful Walking
 Before beginning your walk, stand still for a few moments and focus on your breathing.
Notice how your entire body is feeling.
 As you begin to walk, focus on the movements and sensations in your body.
 Notice the way you carry your body, e.g., the feelings in your feet, legs, arms and head. Do
you slouch when you walk or is your back straight? Do you take big or small steps? Try not
to change the way you walk, but instead just notice how your body naturally moves.
 Open your attention to the things around you. What can you see, hear, touch or smell?

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Body Breaks

Butterfly Hug

Place one hand over the centre of your chest. Place

the other hand on top of the first, pressing gently into
the chest for more contact. Hook your thumbs
together. Fingers will be pointing diagonally up
towards your collarbone. Feel the warm pressure of
your hands as you breathe deeply.

Experiment with:

 Holding your fingers still

 Giving yourself a gentle massage with your fingers,
hands remaining in place
 Gently tapping right fingers and then left fingers

Pretzel Pose

Sit comfortably. Stretch out your arms with the backs of your
hands facing each other. Cross your hands over so that your
palms are touching. Interlace your fingers. Flip your hands and
pull them into your chest so you end up with your elbows
tucked into your sides and your hands crossed under your chin.
Then, cross your ankles. Sit and breathe.

This pose provides comforting pressure to help you feel safe

and gives you something to focus on.

Seated push-up

Sit on the floor with your legs crossed or in a chair with

your feet flat. Push on the floor or on the chair with
flat palms. Hold for five to ten seconds. Make sure not
to lift your body too far off the floor or chair.

Wall push

Push your back against a wall or face a wall and push

against the wall with your hands, bracing your legs.
Hold for 30 seconds and exert as much energy into
your large muscles as you can.

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Visualizing Emotions
Begin by choosing a negative feeling or emotion, then write or draw your answers to the following
questions:

If your feeling had a shape, What colour would it be? What is the texture? What
what would it be? would it feel like?

What would it sound like? If your feeling was a weather What size would it be?
condition, what would it be?

If your feeling had a place in If your feeling was an animal, If it could say something,
your body, where would it what kind of animal would it what would it say?
be? be?

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Now, think about what this might like look like when feeling happy or calm:

If happiness/feeling calm had What colour would it be? What is the texture? What
a shape, what would it be? would it feel like?

What would it sound like? If happiness/feeling calm What size would it be?
was a weather condition,
what would it be?

If happiness/feeling calm had If happiness/feeling calm If it could say something,

a place in your body, where was an animal, what kind of what would it say?
would it be? animal would it be?

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Happy Place

Build your own personal sanctuary. Spend some time thinking of the different things that you need to
feel safe, relaxed and comfortable. Think creatively about what your happy place might look like. Try
not to worry about rules or logic here, this is your happy place.

 Where is your happy place?

 What things do you see?
 What sounds do you hear?
 What do you smell?
 What do you taste?
 What can you feel or touch?

Once you have imagined your own happy place, you can
choose to spend time there whenever you want.
Redecorate and mix things up as often as you need to.

Draw your happy place here:

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My Support Circle

Visualise your support network. Sometimes we get so caught up in our worries or thoughts that we
feel alone, which can make things seems more overwhelming. Create your own support circle to
explore the important relationships in your life and to remind yourself of who is there for you.

1. Write your name in the centre of the circle.

2. Write the names of the people you are closest you in the second circle, e.g., these could be the
people you can talk to when you have a problem.
3. In the third circle, write the name of people that you can turn to but aren’t as close to you as
those in your inner circle, e.g., friends or family that you see occasionally.
4. In the fourth circle, write in the services and organisations that are there to support you, e.g.,
GPs, schools, charities and helplines.

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Support Network Bingo

Your support network might be more helpful than you realise. Whilst we often turn to those in our
network when we are finding things difficult or have a problem to solve, our supporters can also help
us celebrate our achievements, learn new things and see new possibilities for the future. Who could
you turn to, to help you in the following ways? Fill in the boxes below:

Who could you turn

Who usually gives Who do you have the
to if you needed
you the best advice? most fun with?
cheering up?

Who would be good Who would be good Who would you to

at helping you to at reminding you of turn to if you were
solve a problem? your strengths? worried?

Who could you talk

Who could help you Who would you talk
to if you were
celebrate your to if you were in
frustrated about
achievements? urgent need of help?
something?

Who do you feel you Who would you share

Who would you go to
can be yourself good or bad news
for a hug?
around the most? with?

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Breathing Exercises

There are many physical signs of anxiety, but one of the most distressing can be a shortness of breath
or changes to the regularity of our breathing.
By using these breathing techniques, we can reduce our anxiety and lower our blood pressure/heart
rate. This helps us feel calmer and more focused.

Square breathing

To start, slowly exhale all of your air out.

Then, gently inhale through your nose to a slow count
of 4.
Hold at the top of the breath for a count of 4.
Then, gently exhale through your mouth for a count of
4.
At the bottom of the breath, pause and hold for the
count of 4.
Repeat for as long as you need.

Rainbow breathing

Create your own picture of a rainbow (ensure you

have at least 5 colours).
Sit comfortably with the rainbow picture in front of
you.
Place a finger at the left hand, bottom end of the
rainbow on the red arc.
As you trace your finger along the rainbow take a
deep breath in through the nose until you reach the
middle.
When you reach the middle, begin to exhale through
the mouth as you trace to the end of the rainbow.
Repeat for each colour of the rainbow.

Five finger breathing

Stretch your hand out so that you have space

between your fingers.
Hold up your pointer finger from your other hand.
Start at the bottom of your thumb. Use your pointer
finger to trace up your thumb as you slowly breathe in
through your nose.
When you get to the top of your thumb, slowly
breathe out through your mouth as you trace down
the other side.
Repeat for all fingers until you have traced your whole
hand.

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Progressive Muscle Relaxation (PGMR)

Our bodies respond automatically to stressful situations and thoughts by becoming tense. The
opposite relationship also works: a good way of relaxing the mind is to deliberately relax the body. In
progressive muscle relaxation, each muscle group is tensed in turn, and the tension is then released.
This relaxes the muscles and allows you to notice the contrast between tension and relaxation.
Relaxation should be enjoyable so if any part of the exercise is too difficult skip it for the moment. If
you have any injuries, you may wish to leave out that part of the exercise.

Preparation: Lie down flat on your back, on a firm bed, a couch, or on the floor. Support your head and
neck with a pillow or cushion. Alternatively sit in a comfortable chair with your head well-supported.
Close your eyes if you are comfortable doing so.

Instructions: Focus your attention on different parts of your body in the sequence. Go through the
sequence three times.

 Tense & release: Tense that body part, hold it for a few moments, then relax.
 Lightly tense & release: Tense that body part with just enough tension to notice, then relax.
 Release only: Just pay attention to each muscle group and decide to relax it.

Recommended sequence:

1. Right hand and arm

(clench the fist and tighten the muscles)

2. Left hand and arm

(clench the fist and tighten the muscles)

3. Right leg
(tense the leg, lifting the knee slightly)

4. Left leg
(tense the leg, lifting the knee slightly)

5. Stomach and chest

6. Back muscles
(pull the shoulders back slightly)

7. Neck and throat

(push the head back slightly)

8. Face
(scrunch up the muscles in your face) You can also visit YouTube and follow along with
progressive muscle relaxation videos.

Why not try:

https://www.youtube.com/watch?v=ihO02wUzgkc

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Distraction Techniques

Emotions have a powerful effect on our ability to concentrate and pay attention. They do this by
taking control of our ‘spotlight of attention’ and shining it onto the things that the emotion tells us
are important. This is a normal part of how the mind works and can be helpful if our emotions are
bringing our attention to important things at the right time. However, it can also be unhelpful. This is
most obvious when emotions are too intense, when it often feels like we can’t focus on anything other
than the thing that has made us feel anxious or overwhelmed.

Distraction is a common coping strategy that involves shining the spotlight of attention away from a
situation or emotion if it doesn’t help us. It is a useful strategy for dealing with intense emotions such
as anxiety.

Alphabet categories – pick a

category and name things Spell your full name or the
belonging to that category names of people you
with each letter of the know/celebrities backwards
alphabet

Describe an everyday
Count backwards from 100 activity in great detail, e.g.,
in increments of 7 the steps involved in making
your favourite meal

List your favourite things.

Pick a colour and name
What is your favourite
everything in your
food? Film? Travel
environment of that colour
destination? Song?

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Affirmations
We all have an inner voice in our heads. We hear neutral thoughts like “I need to go to the toilet”,
positive thoughts like “I did a great job!” and negative thoughts like, “I’m not good enough”.
Thoughts that get repeated the most change the structure of our brains, e.g., by strengthening the
connection between the brain cells responsible for that thought pattern. When you pay more
attention to your negative thoughts, you strengthen those brain cells and will hear those messages
more often. However, you can re-train your brain to strengthen your positive thought patterns instead.
What are affirmations?
Affirmations are encouraging messages you speak, write or think to yourself to support yourself and
interrupt negative thought patterns.

Creating your own affirmations

Choose a statement from those below or make one that means more to you. Use a statement that
starts with “I” and use the present tense.

My affirmations
I am I am I am
strong determined kind

I am I am
I have a worthy
wise
lot to be
proud of

Practice
Set aside time each day to practice affirmations. Choose a morning time and an evening time that
work for you. Also use these whenever your notice you have that negative thought.

Take action
Your brain needs proof that these positive thoughts are true. To prove your negative thoughts wrong,
you must act in a way that proves your encouragements are right!

I am beautiful
the way I am
I am a good
I deserve respect
student
from others

Actions: Actions:
- Listen in class - Set boundaries
- Ask questions with others
- Complete Actions: - Stand up to
work on time - Avoid ridiculing your body bullies
- Study hard - Avoid comparing your - Respect others
body to others

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Positive Coping Statements

Positive coping statements encourage us and help us cope through distressing times. We can say
these encouraging words to ourselves and be our own personal coach. We have all survived some very
distressing times, and we can use those experiences to encourage us through current difficulties.

It’s okay to have a not- I’ve dealt with harder situations, and
okay day. I know it will get better.

Just because I’m thinking something, This feeling is

does not make it true. uncomfortable, but it
will pass.

It’s not that great right now, but

it’s not the worst thing either. Not everything will go my
way, but I can be flexible.
I am safe and not in any
danger. This hurts, so I need to be extra
kind towards myself.

My thoughts are not facts.

I can learn from this, and it
will be easier next time.

Write down a coping thought or positive statement for each difficult or distressing situation –
something you can tell yourself that will help you get through. Write them on a piece of card and carry
it in your pocket to help remind you.

Difficult or distressing situation Positive coping statement

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Problem-Solving
If you're struggling with a problem, use this technique which helps to break the problem down, put
things into perspective and solve it in a more manageable way. Problems can feel overwhelming and
it's easy to put them off. However, it's much better in the long run to solve the problem as soon as
possible rather than put it off until a later date.

Step 1 – Identify the problem

Step 2 – Brainstorm solutions

These can be creative and fun! Try for at least five possible solutions.

Step 3 – What are the strengths and weaknesses of each solution?

Solution Strengths Weaknesses

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Step 4 – Decide on the best solution

Step 5 – Plan the solution

Including steps: when, where, what, who.

Step 6 – Do it!

Step 7 – Review the outcome

What went well? What did not go so well? Do I need to try a different solution?

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Stepping Outside the Box

When you feel boxed in by not knowing how to get out of a bad situation, or solve a problem, or are
feeling overwhelmed, you can step outside the box and exercise your creativity.

Connect these dots using only 4 straight lines. Do not lift your pencil and do not retrace over any of
your lines.

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Most people approach the exercise thinking that they need to stay within the lines of what they
perceive as a box around the nine dots.

This activity asks you to see differently than you usually do, to shift your perspective away from the
way you normally react to a situation, instead to step outside the box!

Answer:

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STOPP

STOP! 

Just pause for a moment.
Say it to yourself or in your head as soon as you notice your mind
and/or your body is reacting to an anxiety trigger.

TAKE A BREATH 

Notice your breathing as you breathe in and out.
Slowly breathe in through the nose, out through the mouth.
 Perhaps try a breathing exercise.

OBSERVE 

What thoughts are going through your mind?
What are you reacting to?
 What sensations do you notice in your body?

PULL BACK:  Reframe the situation.

o What would I say to someone else having this thought?
o What would I say to someone else in this situation?
PUT IN o What would someone I care about say to me if they
knew I was having this thought?
PERSPECTIVE o What would someone who was feeling happy, neutral or
confident think about this?
 Take the helicopter view.
o We tend to see life, and all the things that happen to
us, through our own particular lens. We have our own
point of view, and our own ‘take’ on events. If this angle
is always a negative/biased it can lead to feelings of
anxiety and low mood. Therefore, it can be helpful to
see things from a different point of view.
 How much will this matter in X amount of time?

PRACTISE WHAT  What is the best thing to do right now?

WORKS: PROCEED  What can I do that fits with my values?
 Do what will be effective and appropriate.

How to use STOPP:

 Read through the steps often to familiarise yourself with them.
 Practice STOPP fully by running through the technique several times a day, even if you don’t need it.
 Start to use it for the little things that overwhelm you/make you feel anxious.
 If you find you are struggling a bit maybe carry around a reminder of STOPP you can use to guide you.
 Gradually, you will find that you can use it for bigger situations. It will become automatic over time.
 The earlier you use STOPP, the easier and more effective it will be.

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Quickfire Strategies for Different Feelings

There are lots of different ways that we can cope with difficult thoughts, feelings and situations.
Listed here are a wide range of ideas. Some of these ideas will seem like a perfect fit, whilst others will
seem ridiculous to you, it’s just about finding what works for you, we’re all different.

Strategies for when you’re feeling Strategies for when you’re feeling
angry or restless: down or alone:

 Scribble on photos of people in  Look at photos of friends and family

magazines  Think of the best day ever
 Have a pillow fight with the wall  Reread a favourite childhood book
 Scream very loudly  Listen to a ‘feel good’ playlist of
 Tear up pieces of paper songs
 Go to the gym, dance, exercise  Call or text a friend
 Listen to music and sing along loudly  Buy a cuddly toy
 Draw a picture of what is making you  Watch a favourite tv show or film
angry  Remember a happy moment
 Pop bubble wrap  Treat yourself to your favourite food
 Scribble on a piece of paper until the  Think about the future and the things
whole page is black you would like to do
 Write your feelings on paper then rip  Let yourself cry
it up  Play with a pet
 Stamp your feet  Have a bubble bath
 Throw lumps of ice at the ground and  Go outside
watch them smash  Do some exercise

Strategies to give a feeling of control:

Strategies for when you’re
 Put your books in alphabetical or colour order feeling panicky or scared:
 Plan your diary for the next week
 Listen to soothing music
 Build something intricate like a Lego model
 Meditate or do yoga
 Bake something
 Name all of your cuddly toys
 Move the furniture in your bedroom
 Hug a pillow
 Clean your room
 Do a “reality check list” –
 Complete a puzzle
write down all the things
you can list about where you
are not (e.g., ‘It is 9th May
Strategies that are silly/a bit of fun: 2023, I’m in my kitchen and
everything is going to be
 Use a voice-changing app or Snapchat to repeat okay’).
back your worries/negative thoughts in the voice  Drink herbal tea
of a silly character  Feel your pulse to prove
 Blow bubbles you’re alive
 People-watch with a friend and make up stories  Put your feet firmly on the
about everyone you see floor
 Do karaoke  Touch something
 Draw faces on fruit and vegetables familiar/safe
 Make funny faces in a mirror

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Goal Setting
Setting goals can help us outline the things we would like to change or work towards. We may set
different goals for our education, career, social life, hobbies, family life and wellbeing.
Setting goals can help us identify the things that are important to us, develop our strengths, provide
extra motivation and encouragement and can keep us feeling more stable and organised.
Working towards goals can provide us with a dopamine boost (the “feel-good” neurotransmitter).
To make goal setting effective, we can set SMART goals. These types of goals can help keep us
focused and motivated and improve our ability to reach them.

Specific Measurable Achievable Relevant Timely

S M A R T
Set an initial goal:

Use this space to write and then refine your goal according to
SMART.
Specific
What is the exact goal that you are
trying to achieve?

Measurable
How will you be able to see that you are
making progress?

Achievable
Is this a goal that you think you can
actually reach?

Relevant
Is this something that’s important to
you right now?

Timely
When do you think you’ll be able to
reach your goal?

My SMART goal is:

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Breaking down goals

Once we have our main goal, we may find that we need to break this down into further actionable
steps. This can help with:
 Reducing likelihood of procrastination – this is because we tend to procrastinate when things
seem hard but breaking goals into tasks makes things easier.
 Creating momentum – each step we complete makes the next step easier to tackle. This
because after each step we build skills, acquire knowledge and build confidence.
 Reducing stress – creating smaller steps means not having to tackle everything all at once
which can feel overwhelming.
To run
For example: 10km in
an hour

To finish
a 10km

To run
8km in an
hour

To run 5km
in 40
minutes

Breaking down my goal:

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BACE
Our mood can be greatly affected by what we do. To maintain a healthy sense of wellbeing and ensure
that we are looking after ourselves, we need to balance what we do.
We can use the acronym BACE to help us. A routine that has activities across all BACE categories is
good for us because it releases good chemicals in our brain (the body’s natural painkillers).
 Exercise = endorphins  Connecting with people = oxytocin
 Achievement = dopamine  Physical activity = serotonin

It's easy to forget that it takes time to

take care of our bodies.
Could you be paying more attention
to sleep hygiene, healthy eating,
and exercise?
Body care also includes the things that
help us feel good, like showering and
brushing our hair, or putting on an outfit
that makes us feel happy.

What can I do to look after my body?

We feel good about ourselves when we

have accomplished something.
What gives you a sense of satisfaction?
You can also feel a sense of achievement
by completing tasks that you've been
putting off for a long time.
Be they long-term goals you're working
towards, or small things that just need to
get done, a sense of achievement will
give you momentum to achieve more.

What can I achieve?

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Very often when we're struggling with

our mental health, we can withdraw and
isolate ourselves and neglect our
relationships. Because of this, it is
important to do the opposite and
connect with others.
It might be a video chat with a friend,
going out for the day with you family or
saying hello to a neighbour.

How can I connect?

When our mood dips and we feel tired,

or we withdraw and isolate ourselves,
the first things we stop doing are the
fun and enjoyable activities. We tend to
keep doing those things that drain and
deplete us, but neglect those that we
enjoy and which energise and nourish us.
Aim to do more enjoyable activities.
Maybe something you used to enjoy
doing or something new you’d like to
try.

What do I enjoy?

Once you have brainstormed your BACE activities, it can be helpful to write them down in a weekly
planner/your phone calendar to record when you're going to do these activities, so you know exactly
how much time to devote to them and ensure you’re getting a balance. For example:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Morning Tidy room Homework Call Homework Netball Homework
Grandma
Afternoon Baking Out with Cinema Shopping Out with
friends family
Evening TV Gym Bath Paint my
nails

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Sleep Hygiene
Mental health problems can affect how well you sleep, and poor sleep can have a negative impact on
your mental health. To sleep well we need to get the basics right. Sleep hygiene factors involve the
things we do in the day and at bedtime to prepare ourselves for a restful night’s sleep.

Sleep hygiene factor What do I do now? What do I want to change?

How do you wind down for bed? A
good wind-down routine includes
relaxing activities, e.g.,
reading, having a bath
or listening to music.

Do you consume alcohol, caffeine

or nicotine before
bed? It is best to
avoid these
substances for at
least 4-6 hours before bed.

Do you get exercise during the

day? Exercise just before bed
should be avoided, but
exercise during the day
can help us feel rested
and ready for sleep.

Do you only go to bed when tired?

This will maximise the
chance of you falling
and staying asleep.

Do you use your bed for other

activities such as
watching tv? Bed is
best kept for sleep.

Are you comfortable in bed? A

comfortable bed and
quiet, tidy, dark, cool
room can improve
sleep.

Do you clock-watch? Paying

attention to the time
can make you worry and
keep you awake.

Do you lay in bed awake at night?

If you can’t fall asleep within 20
minutes, get up and do
something calming or
boring until you feel
sleepy and try again.

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 WARMS

Further Support and Information

Online, Phone and Email Support

Childline: 0800 1111

Free anonymous phone call. They are there to listen and support you with anything you’d like
to talk about. 24/7 service.

Samaritans: 116 123 or email jo@samaritans.org

Free anonymous phone call. They are there to listen and support you with anything you’d like
to talk about. 24/7 service.

SET CAMHS: 0800 953 0222 (under 18)

Free to contact Monday to Friday between 09:00-17:00.

NHS: 111, press 2 for mental health crisis

24-hour service for people in a mental health crisis. Specially-trained mental health staff will
speak to you and discuss with you your mental health care needs.

Papyrus: 0800 068 4141 or text 07860039967

Confidential suicide prevention advice for you or a young person you know. Open every day
from 9am-midnight.

SHOUT: text SHOUT to 85258

24/7 text service, free on all major mobile networks, for anyone in crisis anytime, anywhere.
It’s a place to go if you’re struggling to cope and you need immediate help.

Kooth: Join kooth.com to access chat service

Online mental wellbeing community. Access free, safe and anonymous support. They provide
an online chat service.

App Support
Stem4.org.uk or your app store:
CalmHarm: Support to manage or resist the urges to self-harm.
ClearFear: Support young people to manage symptoms of anxiety.
MoveMood: Support young people to manage low mood and depression.
CombinedMinds: Support family and friends to provide mental health support.

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