Healthy Mind

Sometimes life can seem too busy to stop and think about our mental health.

However, everyone feels stressed, angry, anxious or low at some time or other. It is important not to ignore these feelings and allow them to build up. This section has some simple advice on how to manage some of these feelings.

If you're struggling with something, it's important to TALK. There is always someone there to talk to, even if you feel like no one will listen.

Reflect

Are you stressed, concerned, worried, low, angry, anxious or depressed?

Sometimes we don't notice stress but we feel it in our bodies. Do any of these fit the way you feel just now?

Dry mouth
Stiff neck and shoulders
Fast heartbeat
Indigestion
Lack of energy
Unable to sleep
Unable to concentrate
Getting sick easily
Not bothered about eating
Eating more than usual

These may be signs that you need to pay attention to your mental health.

Relax

Sometimes we get so stressed we forget to breathe! Try this right now.

Breathe in slowly for TEN SECONDS
Hold it for TWO SECONDS
Slowly breathe all the way our for TEN SECONDS
Hold it for TWO SECONDS
Repeat this three or four times

Use this when you just can't think of what to do. It's easier to think with a calm head.

What's the Problem?

Write a list of things that you want, or things that are bothering you. Then try to think of something that you can do about it, like a next step. Sometimes a small change can make a big difference. If you're stuck, have a browse through this website to see if it gives you any ideas.

Communication

If you're struggling with something, it's important to TALK. There is always someone there to talk to, even if you feel like no one will listen. People can tell the difference between "moaning" and really asking for help and support.

You may be surprised how helpful it is just to tell someone else about it. If the person you talk to isn't helpful, keep talking till you get what you want!

Here are some of the people you might like to talk to:

Friends are a very important source of support for many young people – they may have had similar experiences to you, and they care about how you feel.
Family and carers Explain to them how you feel. Educate them! Slamming doors doesn't help anyone.
Another trusted adult This means a family friend or relative – someone who you know well and are sure you can trust.
Guidance staff/school counsellors Make sure school knows if you are having a hard time. They may make allowances if your grades aren't what they were.
Youth advice worker/counsellor can provide advice and support.
Social worker/police officer These people have a legal duty to make sure you are okay. They can take action on your behalf to help you. They should also listen to what you want, and help you to feel in control.
Doctor/GP If you are worried about your mental health or feeling very low, your doctor will be able to help by prescribing treatment or referring you to the service that is right for you. Even if you are under 16, your doctor has to take your views into account before giving treatment or talking to your parents. For more information about this visit www.hris.org.uk/index.aspx?o=1029 and download the leaflet called "Consent: your rights".
Helplines There are a huge number of helplines available for all sorts of problems. We've listed various helplines below.

Listening

Are you a good listener? Being there for someone at the right time can be a huge help. You might even make a friend for life. Here are some tips:

You don't always have to offer advice. Just listening is often the best policy.
Don't rush people to confide in you. They will do it in their own time.
Don't interrupt or give your own interpretation of what they've said.
Take them seriously.
Don't tell anyone else about what they say unless they ask you to, unless it's something really serious like abuse or a suicide attempt.
Look for the warning signs that someone is finding it hard to cope. If you think someone is feeling depressed or suicidal, ask them! They may be relieved that they didn't have to say it first.
Tell the person you're listening to if it's getting too much for you. This doesn't make you a bad person. You can suggest they speak to a helpline, support worker, teacher or other professional.
Get support for yourself. Even professional counsellors have to talk to someone. You shouldn't have to bottle stuff up.

If things aren't going well ...

1 in 4 people experience mental ill health at some time in their lives. This doesn't make you a "psycho" or mean you are "sick". There are many things in life which can cause people to feel angry, upset, or depressed:

Loneliness
Family break-ups
Breaking up with boyfriend or girlfriends
Arguments with friends
Moving house
Stress at school or work
Bullying
Unemployment
Domestic abuse
Money problems
Bereavement

Some LGBT people may also experience:

Bottling feelings up inside
Trouble with "coming out"
Losing friends and family
Homophobia or transphobia
Difficulty coming to terms with sexuality or gender identity

It's not just the individual who is affected by mental illness, but family and friends too. If someone close to you is experiencing mental ill health, make sure you get support too.

Coping

People cope with their emotions in different ways. Some people may cope by:

Taking exercise
Relaxing
Talking to their friends
Getting professional help
Writing a diary
Listening to music
Meditating or praying
Pampering themselves

Some people cope in more harmful ways:

Taking drugs
Getting drunk
Cutting themselves
Taking overdoses
Eating very little
"Bingeing" on food and then being sick
Having risky sex

This sort of coping can make you feel better in the short term, but in the long term it may make things worse. There is support available if you struggle with any of these issues. Some of these are listed below.

Suicide

Sometimes things may seem so bad that you think about killing yourself. Many people feel suicidal at times in their life, and it's okay to tell someone about it. The best person to talk to is your doctor (GP), but you might also talk to any trusted person, such as a guidance teacher, youth worker, counsellor, parent or friend.

Mental illness

You may have been told that you or someone you know has a mental illness, such as depression, manic depression, anxiety, schizophrenia, a phobia, or an eating disorder (like anorexia or bulimia). This can be hard to deal with, but with the right kind of help most people who have mental illness are able to get on with their lives. Sometimes people may have to take medication or have other treatments, go to hospital, or get "sectioned". You can find more information in the websites listed below.

Stigma

Stigma and labeling can have a negative impact on mental health, or make existing mental health problems worse. People may not understand what it means to be LGBT, or what it means to have a mental health problem, and they may judge you or say things about you. You may feel isolated, worthless, or have low self-esteem. This is not okay.

Often people are just ignorant about what certain names mean, and say things which are hurtful. It may help to explain to them, but you don't have to do this alone. Seek support if you are experiencing discrimination.

More information

You might find further support by following the links below.

Self help

R U OK? www.ru-ok.com
An interactive website for young people. The site promotes mental well-being and allows young people to assess their strengths and weaknesses and access help.

Change our minds www.changeourminds.com
Information and advice about emotional well-being.

Living life to the full www.livinglifetothefull.com
An interactive life skills resource aimed at helping you to respond to life challenges.
Mental illness and stigma

"Just like me" www.justlikeme.org.uk and "see me"www.seemescotland.org.uk were set up to challenge the stigma of mental ill-health.

SANELINE www.sane.org.uk
Telephone 0845 767 8000 (charged at local rates) 1pm to 11pm every day

A telephone helpline offering practical information, crisis care and emotional support to anybody affected by mental health problems.

Wellscotland www.wellscotland.info
Aims to raise awareness and understanding of mental health issues

Penumbra www.penumbra.org.uk
One of Scotland's leading mental health organisations, providing a wide range of support services for adults and young people.

Mad Not Bad www.madnotbad.co.uk
A website full of experiences, opinions, artwork and writing by people with mental ill health. The site is based on the idea that mental illness is nothing to be ashamed of and that it’s okay to talk about it.

Scottish Association for Mental Health (SAMH) www.samh.org.uk
Telephone 0141 568 7000
Hours: 2 pm-4.30 pm Monday to Friday
Phone the helpline if you have a general enquiry about mental health.

Suicide

Choose Life www.chooselife.net
The national strategy and action plan to prevent suicide in Scotland.

Samaritans www.samaritans.org
Support for those who may be feeling suicidal.

Bereavement

CruseYouth Line www.crusebereavementcare.org.uk
Telephone 0870 167 1677/0808 808 1677
Hours: Mon-Fri 9am-2pm 3pm-9pm – 7 days. *local rates apply
National charity set up to offer free, confidential help to bereaved people.

Depression

Depression Alliance Scotland www.dascot.org
Telephone 0131 467 3050
Hours: Hours vary but you can leave an answerphone message 24 hours a day.
The leading UK charity for people with depression.

Manic Depression Fellowship www.mdf.org.uk
Telephone: 0845 6340 540 or 0141 400 1867
Hours: Mon-Fri 11.30am-3.30pm
Produces information and advice specifically related to manic depression or bipolar disorder.

Phobias

National Phobics Society www.phobics-society.org.uk
Telephone 0870 7700 456
Hours: Mon-Fri 9.30am-5pm
Helpline for those suffering from anxiety disorders.

No Panic www.nopanic.org.uk
Telephone 0808 808 0545
Hours: 10am-10pm – every day of the year – answer phone thereafter
Helps people who suffer from Panic Attacks, Phobias, Obsessive Compulsive Disorders and other related anxiety disorders including those people who are trying to give up tranquillisers. Also provides info in ethnic languages.

Schizophrenia

Rethink www.rethink.org
Telephone: 08457 08 90 34
Hours: Mon-Fri 10am-3pm
Formerly called the National Schizophrenia Fellowship. Rethink offer support, advice and information to those suffering from a mental illness or their carers.

Eating Disorders

Beat www.b-eat.co.uk

Youthline 0845 634 7650

TEXT 07786 201820

Hours: Mon-Fri 4.30pm-8.30pm and Sat 1pm-4.30pm

Beat is the Uk wide charity providing information, help and support for people affected by eating disorders - anorexia, bulimia nervosa and binge eating disorder. Details of local contacts are available to callers.

Self-Harm

National Self-Harm Network www.nshn.co.uk
A survivor-led organisation campaigning for the rights and understanding of people who self-harm.

Harmless www.harmless.org.uk
Harmless is a user led organisation that provides support, information, training and consultancy to people who self harm, their friends and families and professionals.

Addiction, Drugs and Alcohol

Al Anonwww.al-anon.org www.aa-uk.org.uk
Telephone: 0141 339 8884
Hours: 24 Hours
Offers understanding and support for families and friends of problem drinkers whether the sufferer is still drinking or not.

Alateen
Provides help and advice to teenagers who live with someone with a drink problem
Telephone: 0141 339 8884
Hours: 24 Hours

Drinkline
Telephone: 0800 917 8282
Hours: Mon-Fri 9am-11pm
Offers confidential information and advice about drinking and local contacts.

Know The Scorewww.knowthescore.info
Telephone: 0800 587 5879
Hours: 7 days a week 24 hours a day
Information line for the general public in Scotland providing facts about drugs and their effects.

TALK TO FRANK (National Drugs Helpline) www.talktofrank.com
For information and advice on all aspects of drug misuse and referrals to local agencies. The helpline is operated 24 hours round the clock.
The helpline is also available on request on 0800 917 6650 in the following languages: Bengali between 6-10pm every Monday, Urdu between 6-10pm every Tuesday, Hindi between 6-10pm every Friday, Punjabi between 6-10pm every Saturday, Cantonese between 6-10pm every Sunday
Phone: 0800 77 66 00 Hours: 24 hours – 365 days a year. Please note that a range of different languages are catered for at set opening times.

Sex Addicts Anonymouswww.saa-recovery.org
SAA, is a fellowship of men and women who share their experience, strength and hope with each other so they may overcome their sexual addiction and help others recover from sexual addiction or dependency.

Gamblers Anonymouswww.gamblersanonymous.org.uk
Telephone: 0870 050 8881
Hours: 24 hours, 7 days a week
Provides advice and support on gambling – you can also arrange to make an appointment to go to gamblers anonymous.

GamCare (Young People) www.gamcare.org.uk
Telephone: 0845 600 0133
Hours: 7 days a week 10am-10pm
Provides advice and support on gambling – you can also arrange to make an appointment to go to gamblers anonymous.