Mental Health

General measures to reduce stress 

• Timetable more valued enjoyable activities
  • Better work-life or school-life balance
  • Take up a relaxing hobby
• Gratitude diary
• Relaxation including mindfulness or meditation – Smiling Mind app
  • App Store: Smiling Mind
  • Google Play: Smiling Mind 
• Health Behaviours
  • Regular exercise
  • Good sleep: HEAL – Health, Environment, Attitude, Lifestyle
  • Well-balanced diet
  • Reduce smoking/vaping, alcohol and drugs
  • Good digital hygiene

Overview of Cognitive Behaviour Therapy (CBT)

CBT works to help us notice and change problematic thinking styles or behaviour patterns, so we can feel better. It invites people to notice the connection between:

• How we think about ourselves, the world and other people.
• How these thoughts are connected to our behaviours and feelings.
• How external factors or stressors can influence this.

CBT focusses on ‘here and now’ problems and difficulties. For more information, click here. 

DistrACT App

The app offers total privacy and can be used offline to:

• find out about self-harm and suicidal thoughts
• discover self-help techniques and safer alternatives to self-harms
• explore the ‘chill-zone’ with links to resources that can make you feel better, such as films, books and online videos
• access details about available services and support – all in one place
• know what do do in a crisis or emergency

Users can feel safe and secure because no sign-up is required, and the app does not collect any personal data.

Google Play: DistrACT

App Store: DistrACT

Self-help resources

Every Mind Matters: www.nhs.uk/every-mind-matters/

Mental Health Foundation: www.mentalhealth.org.uk

North Thames West NHS Trust: web.ntw.nhs.uk/selfhelp/

Anna Freud: www.annafreud.org

Books

Mind over mood: Change how you feel by changing the way you think by Dennis Greenberger and Christine Padesky (2015). Cognitive behaviour workbook aimed at older teens and adults.

Stuff that sucks by Ben Sedley (2015). For younger children who wish to develop their ability to cope with strong feelings and distress.

Breaking free from OCD: A CBT guide for young people and their families by Jo Derisley, Isobel Heyman, Sarah Robinson and Cynthia Turner (2008).

Anxiety relief for Teens: Essential CBT skills and mindfulness practices to overcome anxiety and stress by Regine Galanti (2020).

Additional support available for children and young people 

The Sandbox

Online mental health digital advice and guidance for people aged 10 – 25 years.

Website: sandbox.mindler.co.uk

The Mix

Free confidential multi-channel service that aims to find young people the best help (under 25 year olds)

Website: www.themix.org.uk

Telephone (helpline for 11 – 25 year olds): 0808 808 4994 (4 – 11pm, Monday to Friday)

Face-to-face Counselling options in Hertfordshire

Signpost (10 – 25 years old)

Website: oneymca.org/signpost-home-page/

Telephone: 01923 239495

Mind Hertfordshire Network

Website: www.hertsmindnetwork.org