Looking After Your Mental Health 

Everyone Deserves Good Mental Health 

Mental health affects how we think, feel and cope with everyday life. Just like our physical health, our mental health can change over time. 

Having poor mental health does not mean there is something wrong with you. It means you may need extra support, strategies, or time to take care of yourself. 

How Can You Tell If Your Mental Health Is Struggling? 

Everyone experiences mental health difficulties differently, but there are some common signs to look out for. 

Feeling Anxious 

Anxiety is a normal emotion, but sometimes it can become overwhelming and start affecting daily life. 

You might notice: 

  • Heavy or fast breathing 
  • Sweaty palms 
  • Feeling sick or dizzy 
  • Worrying a lot 
  • Feeling tense or restless 

Thoughts you might have: 

  • "I get really nervous talking to new people." 
  • "What if I say the wrong thing?" 
  • "Something bad might happen." 

Feeling Low in Mood 

Sometimes people feel sad, unmotivated or withdrawn for longer than usual. 

You might notice: 

  • Feeling tired most of the time 
  • Not wanting to spend time with friends or family 
  • Losing interest in activities you normally enjoy 
  • Finding it hard to focus 
  • Struggling to complete everyday tasks 

Thoughts you might have: 

  • "I don't want to go to football anymore." 
  • "I just don't have the energy." 
  • "Nothing feels enjoyable right now." 

Going Through Difficult Events 

Big life events can have a major impact on mental health. 

These might include: 

  • Family problems 
  • Bereavement 
  • Serious illness 
  • Natural disasters 
  • War or conflict affecting loved ones 
  • Other unexpected emergencies 

You might notice: 

  • Feeling overwhelmed 
  • A rapid heartbeat 
  • Tense muscles 
  • Difficulty sleeping 
  • Feeling hopeless or helpless 

Thoughts you might have: 

  • "Everything feels out of my control." 
  • "I don't know how to cope." 
  • "Things will never get better." 

When Should Someone Get Help? 

The simple answer is: 

Anyone who is struggling deserves support. 

You do not need to wait until things become serious before talking to someone. 

Whether you're feeling anxious, low, overwhelmed by a difficult situation, or just not quite yourself, reaching out for help is a positive step. 

Five Ways to Protect Your Mental Health 

Research has identified five simple actions that can improve wellbeing and help people stay mentally healthy. 

1. Connect 

Spending time with others helps us feel supported and valued. 

Try: 

  • Chatting with friends 
  • Spending time with family 
  • Visiting grandparents or relatives 
  • Joining a club or activity 

Why it helps: 

Strong relationships provide emotional support and help us feel less alone. 

2. Be Active 

Physical activity helps both your body and your mind. 

Try: 

  • Playing sport 
  • Going for a walk 
  • Joining a running club 
  • Cycling 
  • Dancing or exercising at home 

Why it helps: 

Being active releases chemicals in the brain that can improve mood and reduce stress. 

3. Take Notice 

Taking notice means paying attention to what's happening right now. 

Try: 

  • Going for a walk in nature 
  • Practising mindfulness 
  • Noticing your thoughts and feelings 
  • Taking a break from screens 

Why it helps: 

Being present in the moment can reduce stress and help you feel calmer and more positive. 

4. Keep Learning 

Learning new things can build confidence and give you a sense of achievement. 

Try: 

  • Learning a new skill 
  • Researching a topic that interests you 
  • Trying a new hobby 
  • Developing a talent or interest 

Why it helps: 

Learning helps build self-esteem and keeps your mind active. 

5. Give 

Acts of kindness can benefit both the person receiving help and the person giving it. 

Try: 

  • Saying thank you 
  • Helping a friend 
  • Supporting a family member 
  • Volunteering 
  • Being kind online 

Why it helps: 

Helping others can improve wellbeing, increase confidence and strengthen relationships. 

How to Support a Friend 

If you think a friend may be struggling: 

Do 

  • Listen without judging 
  • Ask how they are feeling 
  • Encourage them to speak to a trusted adult 
  • Check in with them regularly 

Don't 

  • Pressure them to talk 
  • Promise to keep serious concerns secret 
  • Assume they will "just get over it" 

If you are worried about someone's safety, always tell a trusted adult. 

Where Can You Get Help? 

If you're finding things difficult, talk to someone you trust. 

This could be: 

  • Your form tutor 
  • Head of Year 
  • A Peer Mentor 
  • Parent or carer 
  • Another trusted adult 
  • A Designated Safeguarding person in school: Mrs. Gregson; Mr. Doyle; Mr. Clitheroe 

Remember: asking for help is a sign of strength, not weakness. 

Support Outside School 

There are also organisations that provide support for young people: 

YoungMinds 

Mental health information and support for young people. 

YoungMinds | Mental Health Charity For Children And Young People | Young Minds 

The Mix 

A charity that provides free, confidential support, advice and mental health services for people under 25. 

The Mix 

Childline 

Support by phone, online chat and email for anyone under 19. 

Childline | Free counselling service for kids and young people 

Remember 

You are not alone. 

Everyone experiences challenges with their mental health at times, and support is available. 

If you're struggling, speak to a trusted adult and get the help you deserve. Taking the first step to ask for support can make a real difference.