Self Help Zone
WHAT YOU CAN DO
A place to get helpful information and services to empower and support you. There’s actually a lot you can do for yourself that doesn’t have to involve anyone else. Sometimes we find that small changes, perhaps to either how much sleep we get, or the quality of food we eat, can make a big difference to how we feel and manage life when the going gets tough.
Some things you can do to start feeling better about yourself:-
• Set realistic expectations for yourself to avoid frustration and feelings of failure.
• Stop being a perfectionist and acknowledge both your successes and mistakes, tell yourself “I’m not perfect – I’m just human”
• Try and see yourself as if you were a good friend looking at how you’re doing, tell yourself ” You’re doing your best”
• Be willing to adjust your self-image and try going with an idea of yourself that’s both more accepting and forgiving.
• Stop comparing yourself to others – this habit risks feelings of isolation, envy and disappointment.
SELF HELP ZONE
Good Food Guide
Like an expensive car, your body functions best when it gets a steady source of premium fuel. Eating healthy and nourishing foods that contain lots of vitamins and minerals ensures top performance in our brains and bodies and supports our emotional well being. This means we handle stress better, we have more patience and tolerance around frustrations, we’re likely to make better choices for ourselves, and tend to solve problems better too.
Unfortunately, just like an expensive car, your body and brain doesn’t run so well if you consume too much cheap fuel, such as what you get from processed or refined foods. We can even experience a worsening of some problems like mood swings, from feeling hyper to “low energy mode” and other mental health issues such as depression.
SELF HELP ZONE
Good Sleep Guide
Sleep deprivation can have a massive effect on how we feel about things and how we understand and respond to stuff that’s going on around us. This can result in bad moods, negative thinking, decreased empathy, and a real struggle to manage emotions like anger and frustration.
Tiredness slows down your thought processes. It’s a fact – sleep deprivation leads to lower alertness and concentration. It’s more difficult to focus and pay attention, so you’re more easily feel lost and confused. This hampers your ability to perform tasks that require logical reasoning or complex thought.
Tiredness also impairs judgement. Making decisions is more difficult because you can’t assess situations as well and pick the right response – we just react!
Poor sleep makes learning difficult. Sleep deprivation affects your ability to learn in two ways. Because you can’t focus as well, it’s more difficult to pick up information, so you can’t learn efficiently. It also affects memory, which is essential to learning. In children, sleepiness can lead to hyperactivity, also hampering learning. Teens may lose the focus, diligence, and memory capacity to perform well in school.
SELF HELP ZONE
“Calm Harm” is an award winning app that provides tasks to help you resist or manage the urge to self-harm. You can make it private by setting a password, and personalise the app if you so wish. You will be able to track your progress and notice change.
“Molehill Mountain “specially designed by experts on Autism to help you explore the causes and symptoms of anxiety and to feel more confident about managing it when it gets too much. Free to download
“Sam” is designed by Samaritans to help you better understand how you’re feeling, scale your feelings, and experiment with loads of interactive stuff including some relaxing meditations to help you get back in control, free to download
“Calm” is a free mindfulness and meditation app/ website with in app purchases and subscription option
If you’re reading this page, you may
already be thinking about getting help.
If you want support and it’s not an emergency, pick up the phone to Headroom and call dial 07464 507974 to request free 1-2-1 counselling support available free if you are 11-25 and live in Rushmoor Hart or the Farnham area.
You can click on the link here to write to us, ask us questions and request some help firstname.lastname@example.org
You don’t need an adult or health professional to refer you to Headroom but if you would like a friend or parent to help you to contact us, call when you are with them. If you would prefer us to call you, just email with your contact details.
If things are feeling really difficult for you and it is urgent so you need immediate support see information below for 24 hour services and guidance.
Free 24/7 crisis messenger answered – Text YM to 85258
Freephone: 4 and 11pm 08088084994
24/7 crisis messenger – Text THEMIX to 85258
24/7 phone line (116 123) or email Jo.
One-to-one online chat with a counsellor, visit the Childline website.
Papyrus (Suicidal thoughts)
Call 0800 068 4141, text 07860039967 or visit their website to see loads of resources and things to try.
Words from those we've
had the priviledge of helping
You've made such a difference, you really listen and have given me fantastic support, and the strategies I'm using now really work for me
D, 14 years old
I finally understand why I get so angry all the time, I feel like they really get me and I haven't lost my temper in months
K, 17 year old
This support has really helped me sort my head out and think clearly about what's been going on and what I wanted, now I feel like I'm the mum I want to be to my little girl