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Welcome to the Self Help Hub's guide to supporting services & resources - listed under this section S are resources supporting the following subject areas: School, Self Care, Self Esteem, Self Harm, Sex, Sexting, Sexual Assault, Sexual Health, Sexuality, Sleep, Smoking, Social Media, Spiking, Stalking, Stammering, Stress, Student Life, Substance Misuse, Suicidal Feelings.

Childline
Support and general advice including  advice about difficulties at school. 

Investing in self care is an important way in which you can start to help yourself when things feel tough, in addition to professional or external help.

Take time to think about the things, the people or the places that help to relax and destress you ... there are so many ways to consider and it will be different for everyone.   

Start to build up your very own 'Self Care Kit Bag' of ideas -  it may feel difficult to start at first but keep adding to the list as you think of new ideas.

Here are just a few suggestions to start you off, but feel free to think of your own! And remember - its different for everyone! 
- getting active - playing team sport, swimming, taking the dog for a walk, singing, dancing, performing, tidying your room or going to a youth club
- chilling out with a good book, writing a poem or rap lyric, composing, listening to music, playing an instrument, making a playlist, watching your favourite box-set practicing yoga, mindfulness or meditation. 
- getting connected - meeting or contacting friends, playing with your family pet.
- expressing yourself - get creative with art, crafts, photography, writing, journalling, composing, baking or make-up.  
- pampering yourself - with a manicure, face mask or warm bath.
- changing the focus with a jigsaw, chess or other boardgame.
- inspiring yourself with a walk in the fresh air, a visit to an art gallery or museum
- changing the mood - making yourself laugh with your favourite film or You Tube clip
- heading for healthy habits - getting into a sleep routine, swapping to healthy snacks, cutting out the caffeine, getting active.
- waking up the senses with an aromatherapy oil, favourite perfume, or tempting tasty treat. 
And most of all....
- being kind to yourself - swap out those tough, self-critical thoughts with something kinder and more helpful... time to become your own cheerleader!

You may also find it helpful to check out our Series of HYCS pocket Guides too for example Food & Mood, Sleep Matters and Calm Breathing.
The HYCS' App Zone may also be a helpful resource as it includes some apps to support self care including Headspace, Pzizz and Calm Harm.

Still need further inspiration?  you may also want to check out the sites below:

On My Mind (Anna Freud National Centre for Children and Families)
Links to a host of self care support ideas put together by Common Room and Hearts & Minds for the Anna Freud National Centre

Childline - Calmzone
A range of activities and tools for age 18 and under including breathing exercises to help you feel better when you're feeling anxious, scared or sad.

"Talk to yourself as you would to someone you love" - Brene Brown, Author

Childline - 0800 1111
Building Confidence & Self Esteem 
Tips to boost your confidence and advice for those who have been bullied.

Calm Harm App 
If you are worried about self harm check out this awardwinning app developed for teenage mental health charity stem4 which provides tasks to help you resist or manage the urge to self-harm.   More details in the App Zone. 

CWT - 'No Harm Done' Videos
Three short films, co-created with young people, parents and professionals, reflecting their real-life experiences of self-harm. Combining hope with practical support to those affected. The accompanying digital packs dispel myths, answer frequently asked questions, provide practical advice and signpost to further help and support.

Harmless
Harmless is a user-led organisation that provides a range of services about self harm and suicide prevention including support, information, training and consultancy to people who self harm, their friends and families and professionals and those at risk of suicide.

Heads Above the Waves
Raise awareness of depression and self-harm in young people. Promote positive, creative ways of dealing with the bad days - resources and support including lots of coping techniques to try.

Health Talk - Guide for Parents
If your parents are struggling to understand, Health Talk have useful videos and information which may help.

Lifesigns
Self injury guidance and support network. Download fact sheets or their free '5 a Day Challenge' book.
People who self injure: link here for a fact sheet about self injury.
Men who self injure: link here to a fact sheet for men who self injures.
Friends - link here for support if you are supporting a friend who self injures. 

National Self Harm Network 

Support and information for people who self harm.  Link here to their distractions list.  

Royal College of Psychiatrists - Self Harm
Advice and Information for parents and young people.

Self Injury Support - 0808 800 8088 Text - 07537 432444
Free, confidential, non-judgemental support around self-injury and related issues for women of any age or background affected by self-injury, whether their own or that of a friend or family member.

Stem 4 - Leaflet for Young People Who Self Harm
Visit the Stem 4 resources page for free, downloadable leaflet on self harm by the makers of Calm Harm the app.

Stem 4 - Leaflet for Parents: Talking to Your Teenager about Self Harm 
Visit the Stem 4 resources page for free, downloadable leaflet for Parents on self harm by the makers of Calm Harm the app.

Brook - 0870 750 3082
Confidential information and support around all aspects of sex, sexual health and relationships. 

Childline - (For under 18's)
www.childline.org.uk. - Friendship, Sex and Relationships page
Knowing when you are ready, about consent and more.

NHS - Are you ready for sex?
NHS guide and information.

Sexwise
Aim to give you honest advice about contraception, pregnancy, STIs and pleasure.

Tea and Consent Video 
Confused about what consent really means? The concept of what is consent in sexual relationships is explained in simple to understand terms with clear instructions in this short, animation film using the example of tea drinking to make the point.

See resources below - you may also want to take at look at other resources here in our A-Z Directory under O for Online Safety or our collected resources for support and harassment here.

Childline - 'Report Remove' Tool
Click here for Childline's free tool for under 18's to help remove unwanted nude images that have been shared online.

 

What is sexual assault?
"Sexual assault is any act of a sexual nature where one person has not given their consent. (Definition Source - The Havens).   

Not giving consent means not agreeing or giving your permission, either by saying ‘no’ or through your body language. You cannot freely consent if you feel pressured or threatened. You cannot freely consent if you are asleep or too drunk or high to understand the consequences".  
"Tea and Consent" Video -
This simple cartoon by Thames Valley Police clearly explains what consent is and isn't.

SUPPORT ORGANISATIONS:

Galop  - 020 7704 2040 
LGBTQ+ anti-violence charity, if you’ve experienced hate crime, sexual violence or domestic abuse.   Support LGBTQ people who have had problems with the police or have questions about the criminal justice system.

The Havens
020 3299 6900 – 24 hours a day, 7 days a week.
Information and support for all ages and anyone who has been sexually assaulted or raped within the last 12 months; The Download their useful self help guide (click here for link).

Imkaan
info@imkaan.org.uk
Imkaan provides a collective voice for the Black and Minority Ethnic (BME) ending violence against women and girls sector.
Imkaan do not offer crisis support services but advocate and train and provide resources and links to access a range of BME support information.

Jewish Women's Aid
JWA Domestic Abuse Helpline: 0808 801 0500
JWA Sexual Violence Helpline: 0808 801 0656
Jewish Women's Aid is the only specialist organisation in the UK supporting Jewish women and children affected by domestic abuse & sexual violence.

The Mix - video about visiting a Sexual Assault Referral Centre (SARC) following a sexual assault or rape
This video by The Mix, a site for young people, explains step by step what to expect and your options if you decide to go to a SARC (Sexual Assault Referral Centre).   It is a self referral route which does not involve the police, unless you want it to.  It allows you time to decide what you want to do without any pressure.

NHS - Help After Rape and Sexual Assault
NHS website - information about what sexual assault is, what to do and options if you have been assaulted, services that can support you including information about the SARC's (sexual assault referral centres).

Rape Crisis
Provides frontline specialist, independent and confidential services for women and girls of all ages who've experienced any form of sexual violence, at any time in their lives.  Contact to find details of your local centre.

Survivors' Gateway - London
0808 801 0860
The London Survivors' Gateway offers victims and survivors of rape and sexual abuse aged 13+ help to access specialist services in London.  It provides information on what help is available after rape, sexual assault, sexual abuse or any form of sexual violence and offer support to access these services. They work with anyone aged 13 or above regardless of gender, sexuality, disability, language, ethnicity or immigration status.  If you are a survivor and would like to access their service, please complete an online self-referral form.

Survivors UK - Chat online or Message+44 7491 816064 on WhatsApp
Offers a range of support services for male survivors of rape or sexual abuse.  Established for male survivors but also welcomes anyone who identifies as male, trans, non-binary, has identified as male in the past, or anyone who feels that we are the right fit for them.

Victim Support
Emotional and practical support for anyone affected by a crime regardless of whether the crime has been reported to the police.

Free, confidential support 24/7, not only for those who experience it directly, but also their friends, family and any other people involved. It doesn’t matter when the crime took place – you can get our support at any time, and for however long you need us.

Women and Girls Network - 0808 801 0660 
advice@wgn.org.uk
The Young Women's Service works to create safe and confidential spaces to get support. If you are experiencing or are at risk of experiencing any form of violence against women and girls (VAWG), and live, work or study in West London, contact WGN to get support. 

Brook - 0870 750 3082
Free, confidential sexual health and wellbeing experts who provide advice and support for all aspects of sexual health and wellbeing including contraception, pregnancy, STI's and more.  Find a Service guide to help you identify a support service close to you.

Health for Teens
Advice and information on all aspects of teen health.

NAZ
Sexual health advice and support particularly for BAME communities.

Sexual Health Hounslow 
Provides contraception, family planning and sexual health services for the London Borough of Hounslow at three centres: West Middlesex Hospital (Isleworth), Heart of Hounslow Centre (Hounslow) and Feltham Centre for Health (Feltham).  Check the website for openings hours.
Please note - under 20's only session at Feltham on Wednesdays 4-6pm, young people's walk in service at Heart of Hounslow on Fridays 2-4pm. 
SHH Service update during COVID-19
Still open for appointments and, effective from Mon 6 Jul 20, increasing availability further. To make an appt call 020 8321 5718/6831.
Only our young person’s clinic remain as walk-in clinics, no other
clinics will offer walk-in sessions.
All patients attending the clinic will be expected to wear a face
covering and will be asked to use hand sanitiser as they enter the
building.
If you have been in contact with someone who has COVID-19 or
someone who has symptoms of COVID including a new, continuous cough, and/or high temperature, and/or loss or change to sense of smell/taste, DO
NOT attend the clinic.
Staff will be wearing PPE and undertake regular COVID-19 testing
to help limit the risk of exposure and transmission.
www.chelwest.nhs.uk/shh

Sexual Health Line - England
0300 123 7123
or NHS 11

Please take a look at our Gender and Sexuality leaflet available for free download.

Stonewall - 0800 0502020
The UK charity for gay, lesbian, bisexual and transgender people and their allies offering information, advice and local support advice.

Switchboard LGBT+ - 0300 330 0630
Confidential, one-stop listening service for LGBT+ people of all ages-a place for 'calm words when you need them most'.

IMAAN
The UK’s leading LGBTQ Muslim charity providing information & groups for the 18+ age group.

LGBT Foundation
0345 3 30 30 30  
Organisation for all ages with resources plus helpline LGBT.

Just Like Us
JLU's mission is to empower young people to champion LGBT+ equality. They want all young people to know that being LGBT+ is something to be celebrated.They run three programmes - the Ambassador Programme, Pride Groups training for school staff and School Diversity Week in June.

Pink Therapy 
The UK’s largest independent therapy organisation working with gender/sexual diversity clients.

Galop020 7704 2040 
LGBTQ+ anti-violence charity, if you’ve experienced hate crime, sexual violence ordomestic abuse, we’re here for you.  Also support LGBTQ people who have had problems with the police or have questions about the criminal justice system.

National Conversion Therapy Helpline - 0800 130 3335  (10am - 4pm) CThelp@galop.org.uk
If you are currently experiencing abuse aimed at changing, altering, or ‘curing’ your LGBT+ identity, or think this will happen to you if you come out, Galop’s Conversion Therapy Helpline is here for you. So-called conversion therapy can have a long-term impact on LGBT+ people. If this has happened to you in the past and you are still struggling with it, you can reach out to Galop’s support services. The helpline can provide a safe, confidential listening and information service to any LGBT+ person aged 13+.  

LGBT JIGSAW
A partnership committed to achieving better outcomes for homeless young people.

Metro (London region only)
Free one-to-one therapy for LGBTQ young people in London, UK. 

Mosaic LGBT Trust
The Mosaic LGBT Trust aims to support, educate and inspire young LGBT+ people and those around them. They provide activities, programmes, services and resources to support and advocate for LGBT+rights.  They provide a mentoring scheme for young LGBT+ people to get impartial advice as well as a Culture Club and localised Youth Club. 

Switchboard LGBT+ - Emotional Wellbeing Guide.
Download the Switchboard LGBT+ Emotional Wellbeing Guide here.

Check out the HYCS free Sleep Matters leaflet - download in the Self Help Hub.

Calm
A free mindfulness and meditation app/website.  

Pzizz App
Helps you to beat sleeping difficulties, reduce stress and relax.  Check out details in the App Zone.

Sleep Council
Information about all things sleep from the Sleep Council.

Time To Rest Plan - @DrTinarae
Getting good rest is essential to our wellbeing but rest and sleep are not the same thing!  In the Time to Rest Plan below, Child Psychologist and author Dr Tina Rae shares her top tips for helping you to get good rest to refresh and rejuvenate you.  Reproduced with kind permission - copyright @DrTinarae

NHS - Guide for Under 18 Smokers 
The younger you start smoking, the more damage your body will suffer when you get older. This site gives some important reasons to quit and 8 ways to help you do it.

Smokefree Campaign - Smokefree Teens - US site
A US site - learn about different tools to help you quit.

 

See also our section on Online Safety for support and information on all aspects of being online.

NHS - Self Care & Social Media Film
Cooped up and locked down, lots of us have clocked up some serious hours online. Jade Laurice and her friend KB share tips in this video on how to avoid getting stressed from your socials and what else they do to feel good.

Ted Talk - Cell Phone Addiction with Tanner Welton, TEDxLangleyED
If you find yourself glued to your mobile phone, you may enjoy this video by Tanner who has a 'medic and uncanny way of noticing everyday events'.

Young Minds - Social Media And Mental Health
How you experience social media can affect your mood. That’s why, together with O2, Young Minds have gathered these tips and advice on how to enjoy a more positive time online.

Young Minds - #Ownyourfeed - Video 
Young Minds offer a range of tips and ideas to help you to #OwnYourFeed for a more positive time online.

Talk to Frank - Advice on Spiking
Drugs' charity Talk to Frank offer advice on how to stay safe about drink and needle spiking here. 

Drinkaware
Advice about drinks spiking - signs, symptoms and more.

NHS - North Tees & Tyneside
Leaflet with safety guidance for the public about drinks spiking. 

999 
If you are in imminent danger or have been physically hurt and need the support of emergency services, please call 999.  If you are too scared to speak or make a noise, the 999 Silent Solution system enables a 999 mobile caller to press 55 when prompted – to inform police they are in a genuine emergency.

National Stalking Helpline, Suzy Lamplugh Trust - 0808 802 0300
Advice and information if you fear you are being stalked.

Action for Stammering Children 
020 3316 8100
Charity offering support and advice for anyone with a stammer to ensure that every UK child and young person who stammers has access to effective services and support to help them meet the challenges they face.

Stamma
0808 802 0002, webchat or email help@stamma.org
Help and information for adults and children who stammer.

Antistress App - see App Zone.
A fun collection of 50+ relaxation toy and games to play - perfect for anxious moments.

Childline - Calmzone
A range of activities and tools for age 18 and under including breathing exercises to help you feel better when you're feeling anxious, scared or sad.

ISMA - International Stress Management Association
A professional body for workplace and personal stress management, wellbeing and performance.  A registered charity, ISMA exists to promote sound knowledge and best practice in stress management, both nationally and internationally.

Stress Bag Film
Everyone can get stressed but some cope with it better than others - it's like having a bag of stress which can only take so much, and we all have different sized bags. Link here to this short film which helps you to recognise the signs of stress and what to do about it.  Courtesy of Biomation on True Tube.

Stressheads App
Stressheads is an app co-created by a group of young volunteers, The Mix and Neon Tribe for young people to help manage stress.

College & University Counselling Wellbeing Support Services
Many colleges and universities offer their students counselling or other wellbeing support - check their website, visit student services, welfare or medical centre on your campus or use the Nightline Association search (see listing below) to find out what support may be available where you are.

B-eat Studentline - 0808 801 0811
B-eat are the UK's eating disorder charity, a champion, guide and friend to anyone affected, giving individuals experiencing an eating disorder and their loved ones a place where they feel listened to, supported and empowered.

Diabetes UK - Young Adults Section 
Provides information about Diabetes and this section provides information to make sure that diabetes doesn't stop you getting the most out of your time at university. 

Disabled Students Helpline
(Disability Rights UK)
Disabled Students' Helpline 0330 995 0414
Personal Budgets Helpline 0330 995 0404 personalbudgets@disabilityrightsuk.org

Information, advice and useful factsheets across a wide range of issues for anyone with disabilities.

Heads Above the Waves
Raise awareness of depression and self-harm in young people. Promote positive, creative ways of dealing with the bad days - resources and support including videos, blogs, tips for students at uni and also lots of coping techniques to try.

Nightline Association
Search here to find out if your uni’ or college setting offers a students' nightline service. 

National Debtline - Student Money Advice
Advice and information for anyone facing money problems with advice for students.

Save the Student
Save the Student provides free, impartial advice to students on how to make their money go further.

Students Against Depression
A website by students for students - a website offering advice, information, guidance and resources to those affected by low mood, depression and suicidal thinking.

Student Health App - See App Zone
Reliable, relevant health advice for young adults available for download from App Store or Google Play for android.

Student Minds
Student Minds is the UK’s student mental health charity. 

Download the Student Minds' guide Look After Your Mate here. 

Student YGAM (Young Gamers and Gamblers Education Trust)
Information and support for students around problem gaming or gambling.

UCAS   
UCAS is the undergraduate admissions portal. Here you can also find career ideas by exploring different jobs, taking the UCAS career quiz, or looking at volunteering, apprenticeships, or starting your own business

UCAS - About Student Finance
Information about undergraduate tuition fees and student loans. How much are tuition fees and how are you going to pay for them? Find out how to fund your studies and how to apply here.

Adfam - 020 7553 7640
Support for people with a family member who takes drugs, helping to find local support groups.

Al Anon Family Groups - 020 7403 0888
Confidential helpline and support for anyone whose life is or has been affected by someone else's drinking

Al Anon Helpline - 0800 0086 811
Free call, 7 days a week. 

Frank - 0800 776600 or text phone for hard of hearing to 0800 917 8765
frank@talktofrank.com
'Honest information about drugs' - Talk to Frank for facts, support and confidential advice on drugs and alcohol.

NACOA - 0800 358 3456
National Association for Children of Alcoholics offers information, advice and support to children of any age of alcohol dependent parents.

" If you change the way you look at things, the things you look at change" - Dr Wayne Dyer

Grassroots
Resources and information to help anyone who has suicidal thoughts and to help to prevent suicide.  Includes a suicide prevention toolkit for anyone with learning disabilities.

Papyrus - Hopeline UK - 0800 068 4141
or Text 07786 209 697
10am-10pm weekdays
2pm - 10pm weekends and bank holidays.
Organisation set up to prevent young suicide, which offers support for anyone up to age 35 who is experiencing thoughts of suicide, providing a safe space to talk about thoughts and what's been happening in your life for suicide to feel like an option.

Samaritans - 116 123 - 24/7 support
Confidential emotional support for anyone who is in crisis, open 24 hours every day of the year.   Whatever you are going through, call  for support. Alternatively email your concerns to jo@samaritans.org (response time 24 hours).

SOS Silence of Suicide
0300 102 0505
For children and adults who need emotional support, understanding, compassion & kindness.  Offer support by phone, email and online.

Maytree Foundation - For Over 18's - 020 7263 7070
Maytree’s London house is open 365 days a year for people when they’re feeling suicidal. Offer a free stay for adults (over 18), with the opportunity to be heard in complete confidence, in a caring, safe environment.

A-Z Support Guide