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 and 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.