Help yourself

Help YOURSELF - a guide to good mental health -

created by : Adam (17) Aneurin (17) Brea (17) Charley (15) Erin (17) Joanna (16) Marcus (17) Sophie (16) Taran (17)

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Introduction Mood diary Colour break School stresses Positivity challenge Conditions Places that help

Hello

We are a group of young students from Monmouthshire, who have found that school can be a tough time. A few of us experience and live with mental health issues as a result. Which isn’t great. Talking about mental health in school is a big hurdle for many, and we think there is a lack of resources available for students, leaving many choosing to struggle, rather than speaking openly. We want to help change this!

‘Help Yourself’ is a booklet encouraging young people and students to talk about mental health - to break down the stigma, and to inspire confidence in speaking about and managing your own mental health. We want to help you, help yourself!

“I don’t know how ‘I don’t know how to to manage my time!” manage my - Sophie (16) time!’

mood diarys DAY OF THE WEEK

MOOD / 1-10

ACTIVITIES

Example

anxious / 4 / :(

I had an exam in school and it was stressful

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

- How is my week going? A weekly planner for you to fill in.

Keep track of your positive mental health every day, for as long as you want!

GOOD & BAD THOUGHTS

My thoughts were a mixture of good and bad, but im feeling more relaxed after talking to a friend.

“There is so much pressure to get into a good university�

- Erin (17)

colour break

Colouring can help with a number of emotional and mental health issues.

Focusing on this calming activity can actually help remove thoughts from negative issues and let your brain have some much needed rest.

Info sourced : medicaldaily.com // Mandala sourced : free-mandalas.net

School stress “My schedule is packed, I’m not sure how to cope...”

“I need to find time to eat right...”

“There’s so much pressure to get things right...”

“What actually happens if I fail at my exams? What are my options?”

- Brea (17)

“I’m definitely not sleeping enough at night...”

Info sourced : livestrong.com

Any of these sound familiar? - Because you’re not alone.

Positivitys 1

2

3

Go for a walk!

Make a to do list!

Take a bath!

7

8

9

Do a puzzle!

Watch the sunrise!

Watch a happy movie!

13

14

15

Listen to fun music!

DRAW!

Meditate!

19

20

21

Cook a nice meal!

Do some Yoga!

Go for a run!

25

26

27

Lunch with a friend!

Have positive mantra! Learn something new!

- 30 day challenge -

A 30 day positivity challenge.

Complete each day, cross off each box as you go, and follow your own progress to positive mental health!

4

5

6

3 Deep breaths today!

Give a compliment!

Laugh today!

10

11

12

Call a friend!

Write a positive quote!

PAINT!

16

17

18

View positive picures! Unfollow negative people!

Positive playlist!

22

23

24

Have a goal today!

Help a cause!

Admire the world!

28

29

30

Write a letter to you!

Watch the sunset!

Reflect on 30 days!

- Mental health conditions There are lots of different mental health conditions.

Not every person is affected in the same way, and not everyone has a condition.

But below are some examples of common conditions. If you are worried or concerned or want to know more, visit the NHS website (link on bottom of page).

General Anxiety Disorder (GAD). ‘ A feeling of unease, such as worry or fear, that can be mild or severe. Everyone has feelings of anxiety at some point in their life – you may feel worried and anxious about sitting an exam, during times like these, feeling anxious can be perfectly normal. However, some people find it hard to control their worries. GAD can cause both psychological and physical symptoms. These vary from person to person, but can include: feeling restless or worried, having trouble concentrating or sleeping, dizziness or heart palpitations.’ * Depression. ‘ Depression is more than simply feeling unhappy or fed up for a few days.When you’re depressed you feel persistently sad for weeks or months, rather than just a few days. Depression affects people in different ways - from lasting feelings of unhappiness and hopelessness, to losing interest in the things you used to enjoy and feeling very tearful or anxious. There can be physical symptoms, such as feeling constantly tired and sleeping badly.’ * Eating Disorders. ‘ Eating disorders are characterised by an abnormal attitude towards food that causes someone to change their eating habits and behaviour. A person with an eating disorder may focus excessively on their weight and shape, leading them to make unhealthy choices about food with damaging results to their health. Eating disorders include a range of conditions that can affect someone physically, psychologically and socially.’ * “I’m definitely not sleeping at night” - Joanna (16)

* Info sourced : https://www.nhs.uk/Livewell/youth-mental-health

“When will I have time to socialise and see my friends?�

- Charley (15)

HeLPlines

MIND

Young minds

- the mental health charity -

- child & adolescent mental health -

mind.org.uk

youngminds.org.uk

0300 123 3393

0808 802 5544

Childline

Rethink

- free, online, anytime -

- our goal is a better life -

childline.org.uk

rethink.org

0800 1111

0121 522 7007

B-Eat

FRANK

- eating disorders -

- friendly, confidential drug advice -

beateatingdisorders.org.uk

talktofrank.com

0808 801 0677

0800 7766 00

Created by a group of young people from Monmouthshire.

These young people are changing the way others approach mental health conditions, and are encouraging students to help themselves through a positive mental attitude.

This booklet has been made with the help of Fixers, the campaign that gives young people a voice.

These are the views/experiences/ opinions of young people, and should not be relied on or substitute for formal (medical or other) advice.

THANK YOU FOR READING FixersUK

fixers.org.uk