If you feel that you are in immediate danger, you call the police on 999

You can call Childline any day, any time, and someone will be there to talk to you. 

You can also contact childline online: https://www.childline.org.uk/ 

And speak to someone online: https://www.childline.org.uk/get-support/1-2-1-counsellor-chat/

If you want help with the Pants Rule, click here: https://www.thelighthouse-london.org.uk/

If you don't like the way someone makes you feel online, or someone is asking you to do something that makes you feel uncomfortable, you can report it by clicking  here: https://www.ceop.police.uk/safety-centre 

If you want help with bullying, or cyberbullying, click here: 

 https://www.bullying.co.uk/

Or here: https://www.childline.org.uk/info-advice/bullying-abuse-safety/types-bullying/

If you feel you need help with your Mental Health you can text the Young Minds Textline: Text YM to 85258

or click on: https://www.youngminds.org.uk/young-person/

The AFC Crisis Messenger Text Service 

The AFC Crisis Messenger text service is a free, confidential, 24/7 text message support service for anyone who is feeling overwhelmed or is struggling to cope. The service is staffed by trained volunteers who will work with you to take your next steps towards feeling better.  

We can help with issues such as anxiety, worry, panic attacks, bullying and depression and are here to talk at any time of day or night.  

If you need support, you can text AFC to 85258. 

If you are sad because someone you love has died, 

 call Jigsaw4U: 020 8687 1384 

What is Anxiety?

Anxiety is a feeling of unease, such as worry or fear. There are lots of things that can make you feel anxious: you might have a test at school; you might have a music exam or a dance competition; you might be going on a school trip… during these times, feeling anxious is perfectly normal.

Sometimes, we can feel anxious and worried, but we don’t know why. This can be confusing and a bit trickier to understand but it is important to remember that this type of worry is also perfectly normal. The same things that help you when you’re worried about something specific can help you at this time too. Try different things and see what works for you. If you feel that you are worried or anxious a lot of the time, and you can’t think why, speak to a trusted adult (someone at home or a teacher in school) who can help you.

Who gets anxious and worried?

Everyone! It is a normal response to things that happen every day. As you get older, it can be easier to manage as you learn the best way to help yourself to feel better.  

What can I do to help myself?

You need to learn what makes you feel less anxious, and this will be different for everyone. Some people like to talk about it with a friend or trusted adult. Others like to write about it in a diary or a journal. Sometimes distracting yourself can help. Some people find that meditating (sitting quietly with your thoughts and controlling your breathing) is also helpful.

You can make yourself a little “calm box” that you can go to when you you’re worrying. This box could have things in it to cheer you up (a photo of your family or you pet, a cuddly toy) or things to distract you (a fidget toy, mindful colouring in). If you would like help with making yourself a calm box, speak to a trusted adult at home or your teacher.

Lots of people find that, doing things that they enjoy regularly, can mean that they worry a bit less about things. This can be playing games with friends; going to clubs in and out of school; reading; making things (crafts) etc. If you don’t have something like this to do, speak to your teacher who can help you find something that you enjoy.  

Anxiety-or-worry-flashcards

There are lots of images in magazines,  adverts,  films and television that make us think that there are "good" bodies and "bad" bodies. 

We might wish that we were taller, shorter, had a larger body, had a smaller body, had different hair etc... 

The fact is, everyone is different and everyone's body is perfect just as it is. your height, body size, skin colour, hair colour EVERYTHING is perfect for you!

As we get older, our bodies will change and this can be a difficult time. We must remember that our bodies are supposed to change throughout our lives and this is normal. 

Self Esteem

Sometimes we don't think we are good at things that other people seem to find easy.

You might need help with your Maths, you might struggle with spellings, your handwriting might be a bit wobbly... this is all natural and normal. 

Try to have a growth mindset and remind yourself that we all need help and we will get better at things in time. 

Below are some activities you might want to do to help you see that you are perfect as you are. You can ask an adult at home to print them out for you or you can just copy the ideas on paper. 

Speak to a adult and home or your teacher if you want to. 

How you look | Childline

Confidence-boosters

How-high-is-my-self-esteem

I am-me

My-self-esteem-journal

What is OCD?

Obsessive-compulsive disorder (OCD) causes upsetting thoughts called obsessions. It also causes the urge to do behaviours called compulsions (also called rituals). People with OCD get stuck in a stressful cycle of these thoughts, anxiety, and rituals.

Compulsions (Rituals)

These are behaviours someone with OCD will do, trying to feel better. These, rituals seem like the best way to stop thoughts and relieve fears. They seem like a way to keep bad things from happening.

People with OCD might:

• touch, tap, or step in unusual ways
• arrange things over and over
• repeat words, phrases, or questions
• have many doubts, and trouble making choices
• wash or clean more than needed
• take a long time to do things — like get dressed, shower, eat, do homework

Someone with OCD might ask for reassurance over and over. They might want themselves, or someone else,  to say or do something a set number of times, or in a set way.

Who can have OCD?

Children, teenagers and adults can all have OCD

What can I do if I think I have OCD?

If you have upsetting thoughts or feel that you have rituals that you have to perform to feel better, talk to your adults at home or your teacher. 

Staying Safe Online - Advice for Pupils

There are lots of fun and interesting things you can do on the internet. And it can be a great way to stay in touch with friends. But it’s important to understand how to stay safe online.

Sometimes people will try to trick you into clicking dangerous links or sharing things about yourself. Or something you've shared might be used to bully or frighten you.  

Please see the resources and links below to help you stay safe online.

• NSPCC - Staying Safe OnlineIt’s not always easy to know what’s safe online and what’s not. Our advice can help you to keep safe and to know what to do when things go wrong.

• Childnet Online SafetyHelp and Advice about Online Safety for Children aged 4-11 Years

• End To End Encryption - What do I need to know?What is end-to-end encryption (E2EE)?

Sometimes, people we love get ill and this makes things feel different at home. Maybe this person usually takes you to school but now they can’t because they need to stay in bed and get better? Maybe this person lives somewhere else but the adults in your home have to go and help them now that they are ill? Maybe this person has had to go to hospital to get better?

People getting ill and needing help is normal. Feeling sad, worried, or confused about it is also normal.

Talk to the adults in your house and ask them to explain to you what is happening. Remember that they might not know all the details themselves, but they might be able to tell you something.

Tell the adults in your house, or talk to your teacher,  if you are worried about someone who is ill.

Sometimes, people we love die. This is a very difficult time, and you might experience lots of different emotions:

You might feel angry. Angry at the person for leaving you; angry with other people because they couldn’t help them.

You might feel sad. You might cry a lot and not be able to concentrate on other things except for missing that person.

You might feel numb. You might feel like you don’t really feel anything at all.

All of these feelings are perfectly normal, and everyone deals with someone they love dying differently. There is no wrong or right way to feel.

What can I do?

Some people find talking helps them. You might want to talk about the person who has died and what you loved about them. You might want to look at photographs and remember things that you did with them.

Some people find writing things down helps. You could write down your memories about the person or write down your feelings now. You could draw pictures of the person how you remember them.

Remember that you can always talk to your teacher if you want to. 

What are tics?

Tics are repeated movements or sounds that the person doing them can’t control. They can be physical movements (motor tics) or making sounds and saying things (verbal tics).

Motor tics can be small things like blinking more often, shrugging shoulders, head movements and wrinkling the nose.  They can also be quite big involving arm or leg movements.

Vocal tics can be things like sniffing more often or clearing the throat a lot. They can also be saying words and sentences.

 Who gets tics?

Many people can have tics at various stages in their lives. Some people have them for a short time and then they go and never come back. Some people get them because they are going through a tricky time and then they improve when their situation improves. Some people have them every day. No one really knows why some people have tics, but they can be more common if you have ADHD or OCD. 

What should I do if I notice other people with tics?

Nothing! Pointing out someone’s tic to them might make them feel self-conscious. Drawing attention to people’s tics can also make them worse. Just ignore it if someone has a tic and, very soon, you will start to notice it less and less.

What should I do if I think I have tics?

Talk to your adults at home or your teacher who can help you.