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:
So, this isn’t Derren Brown stuff...
Mind training is gently and kindly challenging your friend when they say negative things about themselves (that sounds way easier, eh!?).
Negative thoughts are part of our human mind set. Most of us have to fight the inner voice which tells us we are rubbish, ugly, fat, stupid or unkind at some points in our lives… The key to managing this negative inner voice is to train your brain to tell it to ‘get stuffed’!
If your friend says negative things about themselves often, here are some tips to help them ‘train their brain’:
Now, try it on yourself too – positive people have a better outlook on life!
We asked some people we work with the top things they like to do to look after themselves. They didn't have to be clever or super creative suggestions, all they had to be were real. 😉
💭"I recognise that sometimes I need time away from people and that’s OK. Yesterday I was feeling angry and stressed so I took an hour out in the middle of the day to just sit and read something that was nothing to do with work. I felt much better afterwards and was probably a much nicer person to be around too!"
💭"I’m hopeless at it but I know my mental health is better when I’m running regularly. It’s good for my physical health but I also appreciate the break from screens and conversation and a chance to sort out my thoughts while I run. The sense of achievement afterwards is a great encouragement too."
💭"I like to get up early in the mornings and walk to a park near my house. There’s a bench at the top of the hill where you can see the whole town. It’s usually really quiet - just the birds singing and a handful of dog walkers. It’s a great place to pray and reflect on the day ahead."
💭"Shower, tidy my room, and make myself a good dinner."
💭"I stretch! I like to do a few minutes of simple yoga stretching which makes me feel much better physically."
💭"I love taking time out for myself, and reading, with a cup of tea. I know it sounds boring, but taking some time for yourself is so important, and often overlooked as a form of simple self-care!"
💭"I walk my dog. I have made friends." 🐶
💭"I have a bath. Or a snack. If at all possible I take myself out for coffee. I also like to re-read my favourite books sometimes."
💭"I try to do one good deed every day in order to always take something positive out of the previous 24 hours. I also like to appreciate what God has provided (one way I do it by seeing the beauty, diversity and produce in my garden). Another thing I sometimes like to do is to look up “worse day than you” on YouTube!"
~~~~ 🎊 How do you like to look after yourself? 🎊~~~~
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.
The blog post below was written by Ellen.
The arrival of the New Year can make us feel like we should be transforming into brand new people, and while having New Years Resolutions is a great idea, sometimes the pressure can feel overwhelming.
If you’re reading this then you probably know that self-harm isn’t an easy thing to quit. Like with any addiction, it takes time to get to a place where you’re ready to stop. It’s important to remember that it’s okay to slip up; just because you take a few steps backwards doesn’t mean you can’t then take some strides forward.Megan McArdle, author of ‘The Up Side of Down’ writes that, “failure is a roadmap for what not to do next time.”
Sometimes setting ourselves concrete New Years Resolutions can be incredibly daunting; in fact, it seems more of us give up on them when we’re overly strict with ourselves. It might be an idea to think of more flexible goals: e.g. you could aim to ‘self harm less’ rather than saying you’re going to ‘stop self harming completely’. You could also approach it from a slightly different viewpoint: ‘This year I’m going to find another way to cope with my feelings.’ Maybe you could aim to understand what triggers your urge to self harm and develop ideas of how to beat the urge before it gets too much.
One good thing about New Years is it provides a neat opportunity to wipe the slate clean; stop holding onto all those times you felt bad, or felt like you’d let yourself down, and draw a line under the past year.
While there is an emphasis on parties and extravagance at this time of year, try to remember that what really matters is your own health and happiness. Take things at your own pace; set yourself goals that are realistic; be proud of yourself for all the good things you did in the year gone by. It’s easy to focus on what we’ve done wrong, or the disheartening stories we see in the news, but it’s important to remind yourself of what you’re grateful for and what you’ve achieved.
Jeremy Eden, author of ‘Low Hanging Fruit’, advises that we recognise the things in our lives that deserve “gold plating”, and realise that good is good enough for other things. And Bob Rosen, author of ‘Grounded’, reminds us that it’s perfectly okay to be selfish and take care of our own needs; “Our theory of human development is based on a model that you’re either selfish or you’re community orientated... The truth is that you need to be both. It’s not either-or.”
If you or someone you know self-harms it can be difficult to keep incidents in perspective. Yes, you should aim to (eventually) stop, but allow yourself enough time and expect a few bumps in the road. So maybe you have physical or metaphorical scars, but scars fade, and pain doesn’t last forever; start afresh and move on from what’s behind you.
Some people like this lead up to Christmas, some (like me and my family!), really don’t!
The Christmas decorations look pretty and the shops get busier and the Christmas feeling is in the air – but it doesn’t make me get the warm Christmas glow; in fact it begins to make me stressed right from the moment it starts…
The pressure for the perfect film like Christmas family gathering is unachievable – the perfect family game time; the perfect present wrapping, the perfect friends to go out with, the perfect family to share it will – perfection doesn’t exist, in any place at any time.
The media Christmas portrayal adds to our sense of dread – the pressure to smile, laugh, not row, not feel sad – can make us feel very detached from Christmas: so this year, in the lead up here are some tips:
1. Ignore TV films and adverts! We aren’t going to reach a Hollywood Christmas ideal – so let’s not bother. Watch Elf and comedies – they keep a good perspective on it!
2. Try to imagine Christmas day now – what works for you? Do you need to communicate any of that to your family – who don’t you want to see over Christmas? How long do you have to visit relatives for? Begin to start the conversations now so they don’t come as a shock to your family – take control and be prepared to compromise.
3. Make stuff – loads and loads of stuff! Don’t buy it, make it. Keep your hands and mind busy, the personal stuff doesn’t need to cost much nor does it have to be perfect – enjoy the process and the result.
4. Don’t give yourself sky high expectations of yourself over Christmas. If you need to take regular breaks from family, do it. Look after yourself now so that you have the energy for it as it gets closer; plan out the Christmas holidays so that you get a good balance of rest and play.
The SelfharmUK Team
The piece below was written by Jo Fitzsimmons, a member of the SelfharmUK Team.
Try googling ‘the kindest person in the world’…
Weird isn't it?
It wasn’t people I had ever heard of; it was all very random. Some are global business people doing amazing things with their money; others are travellers who give away all they have; others still are people who have passed away and their families recall them as being the kindest person in the world.
Kindness isn’t measurable. There isn’t a kindness scale which we can ‘achieve’ kindness or check on our Social Media profile to see what marks out of 10 we have been given for kindness. Why?
🌎 Because kindness is quiet.
🌎 Because kindness is done every day a billion times over.
🌎 Because kindness doesn’t need a fanfare.
🌎 Because kindness only needs one person to know about it – the person on the receiving end.
Today is World Kindness Day.
There are incredible sad and desperate situations happening today all over the world that we are limited in what we can do to help – but, perhaps, we can buy a homeless person a hot drink? Perhaps we can volunteer at an animal shelter? Perhaps we can help tidy the house? Text a person we have been angry with? Say ‘thank you’ to a teacher who has helped us?
Perhaps the hardest and most challenging thing to do on World Kindness Day is be kind to ourself.
The ultimate person to be kind to is us.
What can you do to be kind to you today? Give yourself permission to rest? To laugh without feeling guilty? To tell that small critical voice that it doesn’t speak truth?
What would it look like to you to be kind today?
The blog below was written by Jo Fitzsimmons, a member of the SelfharmUK Team.
Caring for others is often far easier than caring for ourselves, don’t you think?
Listening to others is one of the best gifts we can offer someone – the chance to be heard, to empty their worries and fears with us and for us to offer care, support and hope – is an incredible life giving gift.
Yet; how much do we listen to ourselves? Do we allow our own fears, worries and thoughts to be hard by others?
How do we offer ourself the same care and friendship that we extend to those we love?
I’m getting a bit older now and (I like to think) a little wiser. I now recognise I can’t help everyone or rescue them from their situations, but I can offer a listening ear or kind word... Only if I offer myself the same self compassion and care that I offer them!
To do this, I like to write a list of all the nice, encouraging, kind, thoughtful things I do to help others – and I apply it to me.
I tell myself how strong I am; how brave I am; how proud I am of me; and how thoughtful I am. I encourage myself to speak out my worries to a trusted person so I don’t feel alone with my fears; I allow myself to appreciate the things I am good at - and I outrightly laugh at myself when I make mistakes and look a bit silly!
For every person I help; I aim to help myself – by giving myself a break, by watching my favourite soap (Hollyoaks everytime!), by treating myself to a nice shampoo or baking a cake.
This week, on Self Care week, try one of these actions each day. It’s not selfish; it is life giving and will help you to become a better friend, a better son/daughter or a better sibling...
Now here's some GIFs to really get you in the mood 😂
Enjoy caring for you this Self Care Week!
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 toast (!) 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.
Winter is no less lonely than any other time of year…
But why does it make us feel lonelier?
Perhaps it’s the dark evenings, perhaps it’s when the Christmas adverts start, perhaps it’s when everyone else seems to start getting party invites…
The fact is that 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.
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!
What have all these people got in common?
Yup, they are all imaginary characters, from the imagination of Roald Dahl. None of them are real, none of their lives are real. And yet…
They are orphans, sufferers, victims of bullying, often worried, scared and voiceless, strugglers who undergo changes to become the heroes of their own destinies.
Don’t we sometimes wish we could have that one person who encourages us, inspires us and help us, a magical person to guide us through our trials and pains?
Of course, you know that real life doesn’t have magic, Big Friendly Giants nor gigantic peaches that we can fly away on.
It does, however, hold real life catalysts: people who can help us become more of the person we want to be. These catalytic people are people who listen to us, who help us deal with the daily challenges we face. They might be a friend, a family member, a teacher, a counsellor, a CAMHS worker.
They aren’t magicians, they can’t make everything better, but, if just for 10 minutes a day, they make you feel like you can do this, then they are your BFG or Miss Honey.
Find your Miss Honey today!