We can’t be there in person to help and support you in a moment of crisis, but there are other options available to you if you can’t turn to someone you trust. By giving us your postcode (or one nearby to where you are right now) we can let you know about services in your area. Remember: this moment will pass; you won’t always feel the way you do right now.
If in doubt always call 999.
You can also sign up to Alumina, our online support for mental health and wellbeing here:
The blog post below was written by Sophie, a Graduate Volunteer at Youthscape working alongside the SelfharmUK team.
Have you ever noticed that you’re a little happier on sunny days? When you get enough sunshine, your body produces vitamin D3, which has been linked to emotional well-being. Did you know that it’s actually called the “sunshine” vitamin? It does loads for you – keeps your bones strong, helps cells grow, and helps your immune system.
Research into the effects of vitamin D has suggested that people who lack vitamin D are 11 times more prone to depression than the average person.
Because Vitamin D is important for brain functions, and we all have Vitamin D receptors in the same areas of the brain associated with the development of depression, a lack of it has been linked to mental health issues, such as depression, seasonal affective disorder and schizophrenia. The science behind this is conflicting – one theory suggests that vitamin D affects how monoamines, such as serotonin, work in our brains. Anti-depression medication works by increasing the number of monoamines in the brain.
There are even government guidelines on how much vitamin D you should be getting every day. Adults and children (a year old and above) should have an intake of 10 micrograms of vitamin D every day, and babies under a year old should have 8.5-10 micrograms every day, especially during the winter months, when the weather’s not as sunny. To achieve the daily recommended amount of vitamin D, you might have to take a supplement. Anyone at higher risk of vitamin D deficiency is encouraged to take a supplement all year round.
There are a lot of factors which go into how much vitamin D your body can produce, such as lifestyle, weather, and access to sunlight. According to Holland and Barrett, 90% of our vitamin D levels are made when our bodies get enough sunlight. You don’t even need to spend hours in the sun – just 10 minutes in bright sunshine should be enough to boost your vitamin D levels! And sitting inside by a window, or in a car, even in sunshine, doesn’t count because the glass blocks the UV rays.
So, the next time it’s a lovely day outside, why not go out and spend some time in the sun? It’s better for your body than you think!
More young people than ever feel lonely. A recent survey by the BBC suggests that 40% of 16-24 year olds would say they feel lonely.
Most of us check our social media pretty often, and it looks like everyone else is having an amazing time doesn’t it? Pictures of them with friends at a party, on holiday with their family, chilling with friends that we don’t know, checking into the cinema with their partner…it looks like they aren’t lonely at all doesn’t it?
The reality is far from it – some people have many acquaintances to make it look like they aren’t lonely. They fill their lives with people who aren’t really friends and people they possibly don’t even trust much because they want to block out that feeling of loneliness.
Some people struggle to make friends and their online friends are the ones they talk to most because they can ‘pretend’ to be something they aren’t… but then end up feeling lonelier.
The common factor in the increase of loneliness in young people, is the rise in social media use because it doesn’t often create deep, meaningful friendships that are based on trust and shared lives. Ironically social media makes us feel lonelier, not less lonely.
So, let's look at some of the ways you could combat feeling lonely:
1️⃣ Seriously reduce your social media time.
2️⃣ Do something that creates connections with people face to face.
3️⃣ Find a hobby group – fitness, craft, music?
4️⃣ Eat with your family at mealtimes.
5️⃣ Say ‘yes’ to trying something new.
6️⃣ Connect with cousins, siblings, grandparents and wider family more.
There are lots of Organisations out there that offer opportunities to join groups or clubs in order to connect with other young people your own age. Do some research in your local area to find out what's going on and what you might like to get involved with.
If cooking's your bag - here at Youthscape, we offer something called Open House, which is a cookery project run by Gemma, our Drop-in Manager, and a professional chef! Over the eight weeks of the course you will learn to cook different dishes, improve your kitchen skills, and host a dinner for a disadvantaged group from the local community...
The aim of the project is to develop confidence in abilities, build relationships, integrate into our daily after-school Drop-in project, engage with a different group in the community, and through this become more connected, improve self-esteem, and begin to gain the skills that will enable young people to recognise and manage their feelings of loneliness and social isolation now and in the future.
If you are a young person aged 11-15 and living in Luton, why not get in touch with Gemma to find out more about our Open House project?
No one is to blame for feeling lonely: it’s not your fault, nor is it anyone else’s; so – this week; begin the journey to feeling less lonely.
The blog post below was written by Ellen.
When I was 11, I began to suffer from intense panic attacks and I turned to self harm to alleviate some of that pain. Seven years later, I’ve got a long list of diagnosis, including anorexia nervosa, depression and anxiety.
Throughout my GCSEs I barely went to school. I taught myself the courses at home and pushed through my exams. I managed to get A*s, but I couldn’t shake the feeling that I wasn’t really living.
The school I was in at the time was very focused on getting the top grades and getting girls into the ‘best' universities. But even at 11 I knew I didn’t want to be a lawyer or a doctor or an accountant or an engineer… but I couldn’t work out what I did want. And I’ve realised that that’s okay.
One of the biggest steps I’ve taken was starting therapy again. I stopped going for a long time because my body and mind were too weak to benefit from it because of my anorexia, but once I was at a stable weight I went back. My therapist has allowed me to open my eyes to the beauty in the world and always encourages me to chase my dreams, even if I’m not sure exactly what I want. She’s helped me to look for coincidences in life; the world starts to connect up and forms a safety net around you.
She was crucial in helping me transfer to an art college for sixth form, and it’s one of the best decisions I’ve ever made. Things are still really hard sometimes but I am learning to get in touch with myself more and I feel like the universe is there to support me.
I have found myself in art; I joined weekend classes in a London photography studio when I was 15 and I realised I could explore a format people want to see and that makes sense to me. I love to create narratives through both words and images; I am interested in psychology and colour theory and I use art to try and understand myself and others.
I created a scanography series in which I expressed my mental health journey through distorted self-portraits and eerie colour palettes. I was inspired by Amy Hughes, a painter I found reading Aesthetica magazine. Encased (2017) is psychologically and physically charged; I was struck by the strong highlights arching over a figure's back with an agonised, scrunched up face, distorted by the reflected light and texture of a plastic prison. I reached out to Amy and interviewed her for my project - she even invited me to the opening of her show! She encouraged me to express my true-self, which helped me develop my interest in the nature of mankind.
According to a survey carried out by the Mental Health Foundation 2018, 74% of adults in the UK alone report feeling overwhelmed or unable to cope. 51% of these adults felt depressed, and 61% felt anxious. 16% had self harmed and 32% said they had experienced suicidal thoughts. It is hard to tell whether we are just noticing and appreciating the effects of mental health more nowadays, or if there is a crisis as dramatic as reported. Either way, to experience mental health issues or to support someone with them is incredibly, painstakingly hard. I know from my own experience how isolated, hopeless and empty these problems can make you feel. Some of my images are my attempt at describing how you can feel like you're living multiple lives; we lie to people and tell them we're okay, we are misunderstood by others, and we don't know how we even really feel.
As the scanner moved, I lifted my head and lowered it at regular intervals to create the more frozen style of image. I’ve also tried to depict the feelings of isolation, disorientation and sadness. I pressed my face against the scanner to create visible pressure on my nose and forehead; the world is so vast and scary, yet we can feel caught-up and claustrophobic living in it. The qualities of the images create a kind of wavering mood-line - a bit like a line graph - as well as confusion and feeling out of control. I moved my face along with the scanner, not worrying about the slight shake of my body as I did so as this is what created the wavering effect.
I didn't want to make them specific to any one mental health issue; they are universal and can be understood by many. For instance, some images may as a representation of schizophrenia. I wanted to create a sense of understanding for those suffering due to mental health issues, be it the one who is ill or the one caring for them, and also to educate those who think the mentally ill are simply 'over dramatic' or 'not worth helping'.
Reasons to try being creative 🎨...
1️⃣ Creatives activities can help to reduce stress levels, aid mental calmness and serve as a relaxing distraction. You can get absorbed in your mental flow when creating.
2️⃣ Art also helps creative thinking; it can better your problem-solving skills. There are no wrong answers in art and we are allowed to imagine our own solutions. Flexible thought can stimulate in the way that learning a new language can.
3️⃣ Art can improve cognitive abilities and memory for people with serious brain disorders, such as dementia, by stimulating cell growth in the brain.
4️⃣ Chronic health conditions can be left behind while you create; a positive experience, and a chance to achieve allows you to express your feelings and help you find your identity.
Feel like you're having a bad day? Why not give the below homemade Pop tart pies recipe a go to help you feel a little better? 🙃
EVERY DAY MAY NOT BE GOOD, BUT THERE'S SOMETHING GOOD IN EVERY DAY HOMEMADE POP TART PIES RECIPE
Some young Japanese men are refusing to leave their bedrooms and are choosing to withdraw themselves from society. The reasons aren't always very clear, but in Japan, it's known as hikikomori.
Hikikomori refers to the act of isolation, and to the young men themselves. The word translates as 'pulling inward' or 'being confined'. Often, a hikikomori's family are both ashamed and at a loss as to how to help their child. Some men have not left their own houses in over a decade!
Isolation and loneliness can have a major impact on our mental health. A scheme called 'Rent-a-sister' in Japan is being used to help these hikkomori men to begin to recovery from their reclusiveness. You can watch more about this here.
The blog post below was written by Deanne.
I’ve never been good at introductions so here we are. My name’s Deanne, Im 16 and like many other teenagers struggle with my mental health. I’ve chosen to write for Selfharm UK because I want to share my story, advice and for you to all know that you’re not alone.
Anxious, paranoid, scared, lonely and isolated. Those five words describe who I was for a long period of time. For someone at the age of 16 this can be an overwhelming experience.
On the day that I found myself in the A&E department with two police officers I couldn’t feel anything but pure fear. Afraid of the two ladies sat with me, afraid of the outcome of this assessment. I had no clue what my future would hold for me and I didn’t care. This lead to the destruction of my life, not being able to remain in school, and ruining relationships with those who cared for me the most. As I sat in that chair, I was in denial. I was blaming everyone else for what had happened rather than accepting that I had responsibility.
It wasn't until they reached out to me (I had spent hours crying, unable to move, paralysed and stuck to that spot) that I was able to receive help. I was diagnosed with anxiety and depression, and I went on to receive CBT under the NHS. This helped me to take my first step on the journey of recovery which I am still invested in and still on now.
1 in 5 children suffer from a mental health illness. Knowing this, I urge anyone suffering to speak out. Whether it’s to a trusted adult, your GP or a family member - please speak out. Struggling with your mental health isn’t a sign of weakness and is much more complex than fixing a broken arm or a broken leg. Offering support, a shoulder to cry on or just being there could mean the world to someone who is struggling.
After years of self-hate I now realised the mistakes I made. I needed help, and thanks to the fantastic support from the NHS, I am back on track. Next year I will be 17 and I plan to start working towards having a career. All it took was for me to be gentler, kinder and fairer to myself. In the hardest of times, please remember to stay true to yourself and not lose sight of who you really are.
Please don't be too hard on yourself, lose sight of yourself, or feel ashamed if you have or haven’t asked for help. Together we will grow, together we will rise and we will thank our lucky stars that we are all alive.
What are the things that weigh you down, hold you back and drain you?
We were thinking about this during the Hope Group earlier this week. If you don't know what the Hope Group is, you can read more about it here. What we found was - often the things that weigh us down, hold us back and drain us, are the things that bring us the most joy too.
For example, I really love my family, but sometimes it feels like they make my life a living hell at times! My mum in particular often weighs me down with lots of nagging and asking questions about what I'm doing at the weekend, and why I can't tidy up after myself. This type of criticism can make me feel increasingly drained, knocking my confidence and holding me back from doing things incase I'm no good at them.
Sometimes, writing down all the things in our head that we know are weighing us down, holding us back and draining us is a good exercise to do. This is because taking thoughts out of our head and onto paper can make them appear a lot less powerful and give us more control over them.
Here's the activity we did during the group...
Bandaged Mummies activity
To make your own Bandaged Mummy, you will need:
- Plain A4 white paper
- A photo of your head
- A piece of A4 black card
1) Use the black card to cut out a body shape
2) Cut out the photo of your head and stick it onto the body shape
3) Cut up strips of white paper and stick them like bandages on your mummy
4) Think about all the things that weigh you down, hold you back and drain you, and write them on the bandages
5) Keep your mummy as a reminder of all the things that can weigh you down, hold you back and drain you - BUT REMEMBER - you have control over how they make you feel!
Happy Halloween 🎃
Last week at drop in was ‘relaxation week’. What’s drop in and why was it relaxation week we hear you ask? Well, drop in is basically what we call our after school club for young people. Every week night from 3.30pm until 6pm, young people from Schools all across Luton come and hangout here at the Youthscape building as soon as the bell rings for their final class. When they arrive, they usually head straight for the PlayStations, the pool table or to buy themselves a milkshake or a toastie! But that’s not all there is to do.
Every week, we have a different theme a drop in. The idea of each theme is to offer advice and to encourage young people to reflect on what that theme means to them and their life. To do this, we often set up activities and games based around that theme. For relaxation week, we were specifically looking at:
One of the activities we invited our young people to take part in order to explore what the word ‘relaxation’ actually meant, was collaging. If you search in a thesaurus, you’ll find that there are lots of words and phrases that mean ‘to relax’. ‘Unwind’, ‘loosen up’, ‘calm’, ‘sit back’ and ‘feel at home’ are just some examples. Can you think of anymore?
Using these words and phrases, we asked young people to pick the one that resonated with them the most, and to create an image or collage that visually represented how they interpreted it. Here’s how they got on…
👆 Some chose to create images that related to their lives specifically, by drawing their house or showing how they relax by sleeping.
👆Others made images that were very literal of the phrase they were trying to represent.
👆And some were a lot more abstract and emotive.
Whatever 'relaxation' means to you, make sure your taking time to look after yourself. This week, it's half term here across the Schools in Luton. We really hope our young people found this relaxation activity helpful as they prepared to take a break from their studies. If you wanted to try this activity at home, all you need is some bits of coloured and patterned card, some glue and some scissors. What does relaxation mean to you? 😊
In this article, SelfharmUK Web Manager Jess chats to colleagues Jo and Helen about mental health and being a teenager for #WMHD
SHUK: Who are you and what do you do at SelfharmUK?
J: I am Jo, I run the Alumina programmes most nights of the week. And this is a photo of me when I was a teenager...
H: My name is Helen and I head up the emotional and mental wellbeing work that we do in Luton, this work feeds into what we do with the website and gives the young people of Luton a voice in what we do. I also deliver training and give lots of talks on mental health. This is a photo of me when I was a teenager...
SHUK: How has your understanding of the importance of looking after your mental wellbeing changed from when you were a young person?
J: I didn’t have a clue about it as a teenager; I was told it was attention seeking behaviour if you were down, sad or angry. Now, because i have struggled with anxiety and depression at times, I understand that that is so far from the truth.
H: When I was a teenager and you were struggling with your mental health it was put down as "hormones" or "attention seeking" because of this I didn’t understand that your mental health was something you had to look after and just thought it was something you had to be ashamed of. Now I know it is just as important as looking after my physical health, I go to the doctor for my asthma, which means that I also go to the doctor when I’m struggling with stress or anxiety.
SHUK: What do you think was your hardest life change as a teenager to adapt to?
H: Being noticed maybe? Every few years my mum would have another baby and so I just spent a lot of time feeling lost and unimportant. Especially as three of my siblings were in school with me and they all had better grades and didn’t get into trouble like me. I felt like an outcast at home and in school and with my friends.
J: For me it was bereavement. My best friend was killed in a car crash and I lost my much loved grandma all within a month. Loss effects our mental health greatly, I just didn’t realise how much when I was 12.
SHUK: What do you think is the hardest change for young people to adapt to now a days?
J: I think social media plays a huge part in how we feel about ourselves; how we want to look perfect and look like we are having fun because we believe everyone else is. I know it’s not true as everyone is struggling with their own stuff, also trying to make it look like they are having an awesome time. It is hard to turn away from social media.
H: I think the change from being a child to an adult, it’s hard to adapt to when you are expected to be an adult and make adult decisions (such as choices about your future) but at the same time being treated like a child and still dealing with the physical changes of becoming and adult.
SHUK: When you were having a bad mental wellbeing day at School, what did you do? Was there someone you could tell? What did they say? Did you tell your friends? Did they understand?
J: I struggled to talk about my feelings when i was a teenager as my family didn’t encourage us too so , I didn’t tell anyone until I was in my late teens about how hard i had found certain things. I regret that now, which is why I do my job: I know the value of someone listening to you.
H: I didn’t really have anyone to talk to. I would yell at people or walk out of lessons or get in fights. When I expressed how much I was struggling to a few of my friends they would call me a "psycho" and would walk away from me until I was “normal” again. I just felt ashamed.
SHUK: What advice would you give to young people struggling with any aspect of their mental wellbeing?
J: Find help - whether that’s through a friend, parent, counsellor, online safe place (Childline, The Mix or Young Minds) - and begin to explore why you feel like you do. Don’t stay silent, there’s people who want to help.
H: Ask for help, people are much more understanding now, it’s not something to be ashamed of and there are loads of different places you can get help from, online, in person, over the phone and more (as Jo has mentioned above). Also find healthy ways of expressing how you feel, art, music, baking, writing, working with animals. Mostly be kind to yourself.
Happy National Poetry Day friends! To celebrate, we've got an inspiring poem by Nikita Gill titled 'A Conversation with My Mental Illness.' If you read it and want to share your thoughts, you can comment your answers to the below questions on our Facebook, Twitter, Instagram or Tumblr accounts. We'd love to hear from you!
What do you think is the main thing being said in this poem?
How does the poem make you feel? Why?
Are there any lines or words which you specially like?
A Conversation with My Mental Illness
Every sleepless night I am interrogated
by the darkness that lives inside of me.
It says to me:
'You are pointless.'
'No one in this world is pointless.'
It scowls at me:
'You are a terrible person.'
'I am a good person who did terrible things.'
It rages at me:
'No one needs you.'
'There are people who have adored me.'
It seethes at me:
'And what of those who hated you?'
'Being unforgiving of others is a sign of insecurity.'
It finally explodes:
'I will make sure you always doubt yourself!'
And every night
I gather my courage
as my armour and say:
'And whenever you do,
I will look at the vastness
of the every changing style
the presence of a moon
that helps the sea
the same sunset that has been going
around the earth
for billions of years
and remind myself
that the same universe that made them
and gave them such purpose
also made me.
And nothing you say to me
will ever convince me otherwise
because that is a fact
I will never question about my journey.'
Taken from the book Wild Embers by Nikita Gill, p14.
I'll admit, when I was asked to write this blog, I wasn't sure how to start. Dictionary definitions have been done to death, and the definition of "self-esteem" doesn't really do a lot to explain what it's like to have good self-esteem:
"Belief and confidence in your own ability and value."
This is the first definition I found. I'm sure you knew that already. People talk a lot about having good self esteem, and believing in your own worth, and why good self-esteem is important. They're right -- it is important to have good self-esteem. You have to live in your own head, after all. It's important to get along with yourself. Having confidence in yourself, knowing that you're worth something, is important because it allows you to accept yourself, and buid on the skills you have, and learn to like yourself.
But where do you start? How do you build good self-esteem?
There are a lot of ways to do it. Why don't you make a list of all the things you like about yourself? Not just physical traits, but skills you have, or interests you love? That is the most basic and simple way to make yourself realise that there are things about you that are inherently valuable, things you're good at, things you're interested in.
But I'll tell you something that most people don't say, when they talk about self-esteem: Everyone has moments where it's hard. Where you feel unconfident, or out of your depth. That's why having good self-esteem is so important. Because, when you feel unconfident or out of your depth, you know that those feelings won't last forever, and you can pick yourself back up. Having good self-esteem doesn't mean that you're confident all the time, just that you have the tools and knowledge to remind yourself that you're valuable and important.
Another thing which helps improve your self-esteem is self care. Self-care isn't just buying some super fancy soap from Lush and baking a chocolate cake from scratch. Self-care can be something as simple as having a long shower, or eating your favourite food, or listening to your favourite song on repeat. Doing things that make you happy improve your self-esteem, because they improve your overall emotional well-being. Try to treat yourself once a week, if you can.
Building self-esteem, and maintaining it, is an ongoing process. It takes a long time, and it's not always easy. But it's so important to accept yourself. I hope these tips have helped, a little!
The Hope group is a small group of young girls that meet every week to help each other encourage positive mental health and emotional wellbeing within their every day lives.
The group has been running for a few months now and we wanted to share with you some of what we've been up to. So far, we've...
Talked about our aims for the group 👍 ------>
Shared what helps us when we're having tough days 👎 ------>
Discussed the things we're looking forward to 👀 ------>
And the things we're always thankful for 💝 ------>
We've even created and designed our own positive quotes 💙 ------>
And did some decoupage too 🦄 ------>
If we could give you any message, that message would be to believe and to have hope that whatever you're going through, you're going to get through it and become a stronger person because of it 💪 ------>
Love, the Hope group x
When preparing for a CAMHS appointment, it is important to realise, whoever you see wants to help you. Their job is to find out as much as they can about you so they can put support in place for you.
If you had a broken leg you would go to the Doctor; if you aren’t doing so well mentally, it's ok for you to need a doctor too. No one is judging you.
Follow these 8 steps before heading off to you appointment...
Write down all the questions you have or would like to ask: do they tell your parents stuff? Do they contact school? What will happen if you tell them you self-harm?
Write down as much as you can about what has been happening to you recently
Write down anything you feel is important about things that happened to you when you were little – they might impact your wellbeing now.
Write a list of people that are important to you – it will help CAMHS know about your key relationships
Think about how you prefer to communicate and let CAMHS know: talking might be hard, writing might be good? Or drawing?
Download the assessment they will probably give you (if it’s not this one it will be one like it):
Sdq English Uk S11 17Single
Spend a few days thinking through how you might answer as we all change depending on situations; so give a good overview of what you are feeling the majority of the time.
Take anything to the session you would like – a teddy, a fidget cube or your favourite book to read while you are waiting. The appointment is about you, so you need to feel comfortable.