Children and young people
Everything may seem very strange at the moment and out of the ordinary because of the Coronavirus.
You may be feeling lots of different emotions and that’s ok. The good news is there are things you can do.
Try using CALM to help keep well and to take care of your feelings, your body, your thoughts and what you are doing day to day:
Doing things that help you feel calm can be good to do every day, not just when you are really 'worked up' or 'upset'.
- Thinking about what you can do to be kind to yourself, what helps you feel calm?
- People like to relax in different ways, why not try a relaxation exercise on YouTube? It's a good place to start
- A lot of people like Mindfulness, this is because research has shown it is a good way to take care of yourself and your feelings.
- Some people find talking to others about their worries is the best way to feel calmer.
Attending to basic needs
It's important to think about your basic needs. These are things that your body needs to keep well and in turn helps the way you feel.
- Planning your day - just like school or college has a timetable, you can make one for being at home. Get dressed and ready for the day!
- Keeping an eye on your sleep - not being in school may make it hard to stick to a good sleep routine but try to if you can.
- Keeping active - exercise is really good for your body and your mind. Try PE with Joe Wicks.
- Fuelling your body - what you eat and drink will have a big effect on how you feel.
Learning to re-think
Our brains are very good at worrying, when things are different or uncertain, our thoughts can get stuck.
- Try to avoid rumours and find information on websites you can trust. BBC News and CBBC Newsround are good for news about COVID 19
- How does social media make you feel? It may or may not help you feel better, so keep an eye on your screen time.
- Focus your thoughts on you and what you can do each day. Don’t feel bad if things don’t go to plan, it is a very difficult time.
- Do something to take your mind off things, something you are good at or enjoy.
Making yourself feel good
There are lots of things you can do to feel good, even in tough times. It is ok to laugh and joke, and to enjoy yourself, especially when things are difficult and different.
- Chatting with a friend who makes you feel good.
- Looking for the positive. Find three things that have gone well each day, three good things.
- Thinking about what makes you happy and do more of it.
- If the weather is nice, trying to get outdoors if you can and enjoy the fresh air.
Other advice online
How to cope with the new normal
Blog with tips from Psychologist, Liz Gregory on how to cope with the new normal
Lots of blogs to support young people and the way they are feeling because of coronavirus.
Information for young people who are worried about coronavirus and want to know how to cope with changes to their lives.
Children's Commissioner for Wales: Coronavirus – Information Hub for Families and Children
General advice, ideas and activities to keep you busy.
Provides a safe and secure space for teenagers to discuss any issue affecting their lives
Young person’s mental health toolkit
The Young Person’s mental health toolkit is a set of digital resources aimed at children and young people aged 11-25. The resources are all low-level support for mental health and emotional wellbeing, organised into 6 categories; Coronavirus & Wellbeing, Keeping Healthy, Anxiety, Low mood, Loss, and Crisis. It is hosted on the free to use Hwb educational platform and can be accessed by anybody, no account needed.
Speak to someone
The C.A.L.L. Helpline
A dedicated mental health helpline for Wales, call 0800 132 737 or text 'help' to 81066.
Support for children and young people up to 25 years old open 8am to midnight, 7 days a week. You can contact them for free by phone 080880 23456, text 84001 and instant messaging on their website
Call for free on 0800 1111 or visit their site to chat online or send an email.
Young suicide prevention society. HOPELINEUK 0800 068 4141 (Monday to Friday, 10am to 10pm, and 2pm to 10pm on weekends and bank holidays)