Set a Daily and Weekly Routine

• This supports you to have structure and purpose in your day and week.

• Balance your weekly routine and activities so there is a good mix of work (things that have to be done), rest and leisure/play.

• It can help by breaking down your day into; morning, afternoon and evening activities.

• Make sure you get up and get dressed every day. Make sure you make regular meals at regular times.

Links to Help you Achieve this:

• Family Routines : https://raisingchildren.net.au/grown-ups/family-life/routines-rituals-relationships/family-routines

• PACE yourself : https://www.getselfhelp.co.uk//docs/PACE.pdf

• Nourishing Activities : https://www.getselfhelp.co.uk//docs/NourishingDepleting.pdf

• The Fabulous App; https://apps.apple.com/gb/app/fabulous-daily-self-care/id1203637303

Set Daily Achievable Goals

• These provide a sense of purpose and achievement.

• You may want to make a ‘To Do’ list or doing set a goal to do something you have been meaning to get round to.

• Self-Care would be supportive goals to make such as taking a bath or grooming a pet.

Links to Help you Achieve this :

• Setting Goals : https://www.getselfhelp.co.uk/docs/SMARTgoals.pdf

• https://www.activityvillage.co.uk/goal-setting

• Goal Setting for Children : http://www.cyh.com/HealthTopics/HealthTopicDetailsKids.aspx?p=335&np=287&id=2368

• Teen Smart Goals App (https://apps.apple.com/us/app/teen-smart-goals/id1423247937)

• Goal Exploration : https://www.therapistaid.com/therapy-worksheet/goal-exploration/goals/none

Make Time for Self-Care

• Taking care of yourself can really support your mood. This can include keeping a good Sleep routine, eating a balanced diet, exercising within your own limits and taking care of any underlying medical conditions.

• Can you identify a self-care task important to you and add this to your routine. May be something you want to get better at such as styling your hair or talking a regular walk.

• Limit how much news you are exposed to; whilst it is important to know and understand what is going on, exposure to news stories may increase anxiety and agitation

Links to Help you Achieve this:

• Sleep Diary : https://www.therapistaid.com/therapy-worksheet/sleep-diary

• Sleep Hygiene : https://www.therapistaid.com/therapy-worksheet/sleep-hygiene-handout

• Sleep Support : https://hampshirecamhs.nhs.uk/help/young-people/sleep/

• Various Supportive Videos of Help : https://hampshirecamhs.nhs.uk/help/young-people/early-help/

• The Fabulous App; https://apps.apple.com/gb/app/fabulous-daily-self-care/id1203637303

Values; Making time for the things that are important to you

• We can forget how important our usual activities are.

• Try to notice what these may have been and which are most important? What can you change so you can do it at home? For example, instead of going to a class you can do online yoga or organise a quiz at home or group video chat with your friends.

Links to Help you Achieve this:

• Book: Stuff that Sucks by Ben Sedley; video trailer https://www.youtube.com/watch?v=n-MwelUgx-I

• Valued Journey : https://thrivingadolescent.com/wp-content/uploads/2015/12/My-Valued-Journey.pdf

• Living Life, Appreciating What Matters to you film; https://www.youtube.com/watch?v=XqCl2h7FnDs&feature=youtu.be

• Check the Facebook Page; Hampshire CAMHS Innovations: https://www.facebook.com/Hampshirecamhs1/ and follow CAMHS on Twitter: @our_mh_space & @HANTS_CAMHS for many resources that are posted daily that you can interact and engage with during this time.

Identify the Triggers that Make You Feel Low

• Feeling worried, upset, sad, lonely and frustrated during this time is normal and understandable. There is a lot of uncertainty and changes happening which can be hard to deal with.

• You may find your mood may be linked to changes in your daily routine, such as moving enough, not going outside, not having contact with friends and family as often as you are used to.

• The news and social media platforms can both be helpful and unhelpful during these times so make sure you ‘Practice Safe Social!’

  • Audit your usage; did it make you feel good? How often are you using it? How long are you using it?

  • Clean it Up; unfollow, mute, block and limit stuff that doesn’t make you feel good.

  • Model good behaviour (be kind, treat others how you’d like to be treated) and report keyboard warriors.

  • Think about the purpose of social media- to tell stories and communicate with others- are there other ways to do this? Can you have some digital downtime?

  • Healthy Habit Pairing – If using social media becomes compulsive, build in a positive habit that pairs with it such as 10 min social media, 10 mins craft, cook, phone someone.

  • Positive Empathy & a more fulfilling feed : Felling positive feelings on behalf of another by engaging with other’s good news stories and share your own. Find a new charity or cause to support online as helping others can bring out own fulfilment.

  • Explore ways to reduce or mange these and reward yourself when you have!

Links to Help you Achieve this:

• Triggers : https://www.therapistaid.com/therapy-worksheet/triggers

• Happiful : https://happiful.com/

• UK Safer Internet: https://www.saferinternet.org.uk/advice-centre/young-people/resources-11-19s

• Strengths Exploration : https://www.therapistaid.com/therapy-worksheet/strengths-exploration

• Stress Management :https://www.therapistaid.com/therapy-worksheet/stress-management/stress/none

Create a Suitable Place For You / Your Child To Study

• It is important to have a space that is different from social / relaxation space or is tidied away at the end of studying. It may be helpful to check in with your child when they are studying in case they need support.

• If you are talking to a mental health worker make sure you have a private space where you won’t be interrupted.

• Take regular break

Links to Help you Achieve this:

• Check the downloads below for more information and support about working and studying from home

Talk with Family , Friends and Neighbours

• This will help others understand how you are feeling and how they can help.

• Make time for family social time / game time or doing an activity together.

• You may be able to use apps on your mobile phone to talk or make this easier.

Links to Help you Achieve this:

• Social Support : https://www.therapistaid.com/therapy-worksheet/social-support

• Get Britain Talking: https://youngminds.org.uk/get-involved/campaign-with-us/britain-get-talking/

• House party app (https://houseparty.com/)

Speak to Support Agencies to explore possible further Tips / Advice and Support to help you at this time.

Links to Help you Achieve this:

• The Mix UK : https://www.themix.org.uk

• The Samaritans : https://www.samaritans.org/

• Young Minds & Parent Helpline: https://youngminds.org.uk/

• Kooth : https://www.kooth.com/

• ChildLine : https://www.childline.org.uk/

• MIND Useful Contacts for Young People : https://www.mind.org.uk/information-support/for-children-and-young-people/useful-contacts/
  • Patient Advice and Liaison Service: https://www.nhs.uk/common-health-questions/nhs-services-and-treatments/what-is-pals-patient-advice-and-liaison-service/

• Sussex Mental Health Line : 0300 5000 101
  • East Sussex – I-Rock Drop In https://www.sussexpartnership.nhs.uk/irock

• East Sussex – Southdown Staying Well Space (16+) https://www.southdown.org/how-we-help/mental-health-recovery/staying-well-space-east-sussex-community-network

• Barnardos See, Hear, Respond Support Hub https://www.barnardos.org.uk/support-hub –

  • The Support Hub is an interactive central space for parents, carers and young people to access a range of materials and resources to help deal with some of the challenges the pandemic has presented.

  • The Support Hub has lots of helpful resources, from articles to toolkits, podcasts to animations, and much more and covers the following:

    • Emotional wellbeing

    • Supporting families

    • Online life

    • Back to School

    • Special Education Needs & Disabilities

    • Young Carers