Worry
We all have a worry creature. Worry and anxiety try to keep us safe and they mean no harm. But sometimes the worry creature can grow too big and it can feel too much!
Did you know five children in everyclass has a mental health problem. It is really common but we can help.
When this happens, you might notice different feelings in your body, and have lots of worrying thoughts which make us feel different emotions. This makes us do, or not do, certain things.
Read about the worry creature
We all have a worry creature
Worry and anxiety try to keep us safe, and they mean no harm.
Sometimes that worry creature can grow too big and it can feel too much
When this happens, you might notice different feelings in your body.
Your heart may beat really fast
You might feel like you have butterflies in your tummy
Your legs may shake like jelly
Your hands and feet could get pins and needles
You may get headaches and tense shoulders
You may have lots of worrying thoughts about your family, friends, or school
This can make us feel lots of emotions
You may feel surprised, calm, or happy
But you may also feel sad, worried, or angry
You may want to do, or not do, certain things to make you feel better
You may want more hugs
Or you may sit and worry all day
If that worry creature is getting really big, talk to an adult at home or school
Need to talk to someone?
When you feel sad or worried you can forget to eat or sleep, which can make you feel worse.
Try to eat healthy (yes, that includes eating vegetables) and get lots sleep. Exercise like running or sports can also make you feel happier!
Talk to someone
Talking to someone can help you feel a little better.
You could talk to a family member like your mum or grandparent or close friend about how you are feeling – having someone to listen really does help!
If you don't want to talk to your family or friends you can also talk to your teacher about how you feel.
Tips to help
Looking after yourself
Sometimes when people have mental health problems they might forget or lack energy to take proper care of themselves. It is still important despite feeling low to maintain a healthy diet and get the right amount of sleep! Exercise has also been found to improve mood!
Talk to someone about how you are feeling
It can be really easy to isolate yourself from other people and spend more time on your own with your thoughts. It might feel like the easier thing to do, but we know that sharing your thoughts and feelings helps relieve some of those feelings and make things feel a little better.
You could talk to a family member or close friend about how you are feeling – having someone to listen really does help!
Other people you can talk to
If you don’t feel like talking to someone you know you could always try reaching out on the below sites who can offer chat services or more information.
Young Minds is a really good website with expert articles, advice and blogs and a crisis text-line.
Self-care tips for young people. have made some videos giving advice on how to deal with unhelpful thoughts, sleep, social media, anxiety, exercise and more.
Happy Maps have produced reliable resources recommended by parents and professionals.
Worcestershire Young Carers supports young people who have a caring responsibility at home.
Herefordshire Young Carers Club provides support and respite for children and young adults who are caring for a family member with an illness, disability, mental health issue or problem with drugs or alcohol.
Barnardos offer a range of support for young people, from your mental health and wellbeing, to being a care leaver or accessing support to find a job.
Samaritans offer a safe place for you to talk any time you like, in your own way – about whatever’s getting to you. They won't judge you or tell you what to do, we'll listen to you. Anyone can contact Samaritans, no matter how old you are. Find out more about how to contact a Samaritan.
Useful apps:
Need to talk to someone?
If you are a child or young person and need some mental health support please talk to someone about how you are feeling. If you don’t feel you can talk to a family member or someone at school, consider some of the helplines or text support below. You are not alone.
Support from the NHS
The wellbeing and emotional support teams in schools service is designed to help children and young people ages 5-18 years access mental health and wellbeing support early on in educational settings. It's all about ensuring children and young people can get access to the right help as early as possible.
The Reach4Wellbeing team supports and promotes the emotional wellbeing of young people and parents of primary school age children through interactive online group programmes, using cognitive behavioural therapy (CBT) principles.
NHS Herefordshire and Worcestershire Talking Therapies is open to young people aged 16 and over. They provide a range of support, including online therapy, g roups and courses and 1:1 support. The team can also help you find and access a variety of groups, courses and activities delivered by voluntary, charity and social enterprise providers that can support your physical and mental wellbeing. You can self-refer online in your own time and you don't need to go to your doctor/GP first.
Other helpful links
Kooth is a helpful website offering online counselling and support through text, e-mail or chatting on the forum. Kooth is suitable for ages 10-18 years.
Lumi Nova is a personalised digital therapeutic game for childhood anxiety, co-designed with children, parents, NHS clinicians and experts in mental health, human-centred design and ethical gaming technology. It empowers young people aged 7 to 12 years to overcome mental health challenges and create life-long skills using immersive experiences that are self-guided, interactive and fun. Sign up for free here.
The Blues Programme is an internationally acclaimed wellbeing programme for young people aged 13-19. Over six weeks, it teaches emotional resilience, and reduces low mood and anxious thoughts. Crucially, it gets teenagers talking.
Worcestershire ChatHealth is a service where 11-19 years olds can text 07507331750 to speak to their School Health Nurse for confidential advice and support around a variety of issues, including bullying, emotional health, relationship problems, alcohol and drugs.
YoungMinds Textline offers you free, 24/7 text messaging support wherever you are in the UK. If you need someone to talk to about how you’re feeling, text YM to 85258.
Worrying thoughts
Other worrying symptoms might include hearing voices, feelings of unreality, becoming very angry or violent, showing signs of an eating disorder or becoming very withdrawn. If you are a young person experiencing such thoughts, please talk to someone about how you are feeling and if you don’t feel you can talk to a family member, consider some of the helplines or text support. You are not alone.
Suicidal thoughts
If you are expressing suicidal thoughts or feeling like you wish to harm yourself or someone else, you should speak to a medical professional as soon as possible. Many people express suicidal thoughts because they are feeling overwhelmed and may not really want to act on them, but it is still very frightening. If you need help in an emergency phone 999.
Need help quickly?
If you have taken an overdose or self-harmed and you are concerned that the cuts are very deep or there is serious blood loss go to A&E or call 999.
Emergency help and helplines
Herefordshire and Worcestershire 24 hour urgent mental health helpline.
Whether you feel your mental health problems have become much worse or are experiencing problems for the first time, you may need help quickly. You can phone the mental health helpline for urgent advice: 0808 196 9127 (free phone 24 hrs a day 365 days a year)
The team will offer advice, support and, if required, an assessment to understand how you are feeling. When calling the number, you can expect to speak to Mental Health Advisors and/or trained Mental Health Clinicians who will be able to listen to your concerns and help make appropriate plans with you to support you.
This service is available for people of all ages, and accessible to friends and family of someone in distress too.
If you just need to talk, any time of day or night
These services offer confidential advice from trained volunteers. You can talk about anything that's troubling you, no matter how difficult:
- Call 116 123 to talk to Samaritans, or email: jo@samaritans.org for a reply within 24 hours
- Text "WOO" in Worcestershire or "HERE" in Herefordshire to 85258 to contact the Shout Crisis Text Line
- If you're under 19, you can call 0800 1111 to talk to Childline. The number will not appear on your phone bill.
- Are you a young person in crisis? Visit the Young Minds website for more support.
Alternative local support
- Worcestershire Safe Haven provides telephone support and face-to-face appointments to Worcestershire residents who are experiencing a mental health crisis. Call 01905 600400 any day of the week between 6pm and midnight for support and signposting.
- Herefordshire Mind Safe Haven if you find yourself in crisis or need urgent support with your mental health, the Safe Haven is a safe and friendly place that you can come and access mental health support and advice.The Safe Haven telephone and email support service is available every evening, 7 days a week, from 5pm to 10pm; call 01432 372407 or email safehaven@herefordshire-mind.org.uk.