Shout

Shout is the UK’s first and only free, 24/7, confidential text message support service for anyone who is struggling to cope.

If you’re feeling worried, stressed or like you have nobody to talk to, you are not alone. Shout is always only a text message away. Shout’s trained volunteers are there to support you, 24 hours a day, 7 days a week, with whatever you are going through.

Every day, Shout takes around 2,100 conversations with children, young people and adults across the UK who need in-the-moment support with issues such as anxiety, stress, depression, loneliness, relationships, racism, self-harm, suicide, grief and so much more.

As a digital service, Shout provides a private and silent way to communicate, alleviating some of the pressure many people feel around talking about their worries out loud. The service is also confidential, anonymous and won’t show up on your phone bill.

Shout is available around the clock. Most people text Shout for support at night and into the early hours of the morning, when the majority of other support services are closed and when many people are feeling alone and struggling with their mental health.

Anyone in the UK can text ‘SHOUT’ to 85258 to start a conversation any time of the day or night. Shout Volunteers work to take you from a moment of distress to a calm, safe place and help you come up with a plan to move forwards.

If your life is at imminent risk, please call 999.

n For more information,

advice and support, visit: giveusashout.org

Exercising for your mental health

With four weeks of World Cup action on the horizon, what better time to champion some of the benefits of exercise for our mental health?

PHYSICAL AND MENTAL HEALTH GO HAND-IN-HAND

Exercise can make a big difference to how you feel. If you’re down or struggling with stress, anxiety or depression, getting moving can help you feel better.

Regular exercise can reduce stress, boost our self-esteem and even help us get a good night’s sleep. Even 10 minutes of brisk walking boosts our alertness, energy and mood.

As well as releasing endorphins (the feel good hormone), exercise and physical movement can also help decrease the production of stress hormones in the longer-term.

WHAT EXERCISE CAN I DO?

Exercising isn’t everybody’s cup of tea and it can be hard to find time in our busy lives to fit it in. But you don’t have to take on a marathon or hit the gym all week (unless you want to!)

Getting exercise can be as simple as going for a walk in the park, taking the stairs instead of the lift or getting off the bus one stop earlier.

If you are feeling particularly stressed, try to take a break from what you are doing and get moving - head outside for some fresh air, do some stretches or grab a ball and do some keep-ups!

Finding something that works for you can have a positive impact on your physical and mental health.

Need some inspiration?

Texters to our Shout service have given us some of their favourite ways of exercising: n Getting outside for some fresh air n Taking the dog for a walk n Jogging and running n Having a kickabout with mates n Working out to music n Going to the gym.

WHAT IF I CAN’T EXERCISE?

For some people, it can be hard to exercise, especially if you are feeling unwell, demotivated or you have a physical condition which stops you from being able to get active.

Go easy on yourself. Only do what you can, when you can, and try to remember that it’s ok to adapt your physical activity to how you’re feeling.

You can also try other self-care activities, like sitting outdoors, listening to your favourite music, doing breathing exercises and practising mindfulness.

Remember, if you’re feeling low, stressed or overwhelmed, text SHOUT to 85258 to start a conversation with a trained volunteer. Shout is free, confidential and available 24 hours a day, 7 days a week.