Wellbeing Booklet

Wellbeing Booklet

Mental wellbeing doesn't have one set meaning. We might use it to talk about how we feel, how well we're coping with daily life or what feels possible at the moment.

Good mental wellbeing doesn't mean you're always happy or unaffected by your experiences. But poor mental wellbeing can make it more difficult to cope with daily life.

All the links found within this book are available on MINT for you to easily click through.

Here are some top tips to help you if you need further information: Resources for self-care: Self-care | Anna Freud Relax and reduce stress: Relaxation techniques | Anna Freud Coping with exam stress: Information for 11-18 year olds – Exam stress Mind Supporting a friend with their mental health: Supporting a Friend With Their Mental Health | YoungMinds Your guide to support: Guide to Mental Health Support & CAMHS | YoungMinds My feelings: Help With How I'm Feeling | Mental Health Advice | YoungMinds | YoungMinds

It's not always easy to start with caring for your wellbeing. You might find it helpful to: Only try what feels comfortable Give yourself time to figure out what works for you, going at your own pace Take small steps. Pick one or two things that feel achievable at first, before moving on to try other ideas Here is a short video with some relaxation tips to help your wellbeing: https://youtu.be/cyEdZ23Cp1E

If you’re finding things difficult and these tips don’t feel possible, it’s okay to ask for help. Here are some useful numbers you should keep on your phone in case you need support: If you need support for your emotional well-being or feel you are at risk or know someone else is at risk, here are some good contacts for you: In the first instance, reach out to a Teacher / Advisor or trusted adult who may be able to help you with any concerns.

If you feel someone is at risk of harm or has been harmed or you just want a listening ear, please contact one of the Designated Safeguarding Leads via email or on Teams: Ms Langan langana@marymountlondon.com Ms Horton boardinghead@marymountlondon.com Ms Plumridge plumridgea@marymountlondon.com Ms Emily Kelly nurse@marymountlondon.com

You can also book in with our School Counsellor who will be happy to meet with you on Tuesdays and Thursdays: counsellor@marymountlondon.com For concerns around your physical health, you may also prefer to speak to our School Nurse. She is available Monday-Friday in the Infirmary, or you may email: nurse@marymountlondon.com If you would like help with prayer or meditation to ease anxiety or worry or perhaps have suffered a bereavement, please feel free to contact Mrs Burke: burkee@marymountlondon.com Boarders also have access to an Independent Listener: Ms Lucy Gibbs: lucy.smith261@outlook.com To call to speak to someone urgently you can also call Childline on 0800 1111 or the Samaritans on 116 123. (Remember the number will not appear on your phone bill).

If you are at immediate risk of harm and need urgent assistance, please call the Police on 999.

If you would prefer to speak to someone outside school, here are a few helpful numbers: KOOTH: An online counselling and emotional wellbeing platform for children and young people https://www.kooth.com/ Shout texting service: A 24/7 UK crisis text service available for times when people feel they need immediate support. Text 85258 Childline: Helpline for children and young people to talk about any problem no matter how big or small.

0800 1111 or visit their website for advice: https://www.childline.org.uk/info-advice/ Samaritans: If you need someone to listen and help you talk through your concerns and worries, call116 123 (urgent) or email jo@samaritans.org (response time 24hours)

YoungMinds: A mental health charity for children and young people offering mental health support. https://youngminds.org.uk/find-help/get-urgenthelp/#are-you-a-young-person-in-crisis? If you need urgent help text YM to 85258 (All texts are answered by trained volunteers, with support from experienced clinical supervisors. Texts are free from EE, O2, Vodafone, 3, Virgin Mobile, BT Mobile, GiffGaff, Tesco Mobile and Telecom Plus.)

NSPCC: leading UK children’s charity. If you are worried about a child or young person call the helpline for support for free on 0808 800 5000 Your GP (doctor): Our local GP practice is the first place we go when we’re unwell. They are there to help with your mental health as well as your physical health. You can visit without parental permission Refuge charity: Call this helpline day or night for confidential support should you be experiencing domestic abuse at home: 0808 2000247. You can also chat online Mon- Friday 3.00pm - 10.00pm nationaldahelpline.org.uk

Bereavement support: Helpline to offer advice and support for young people who may be grieving: Winston’s Wish: winstonswish.org / 08088 020 021 Young Carers support: information and advice, including 1-to-1 support for young carers in Kingston. Young Carers' Project Team Tel: 020 3031 2757 or email: ycpteamleader@kingstoncarers.org.uk LGBT+ Catholics Westminster: Providing pastoral outreach to LGBT+ Catholics, extending a warm welcome to all LGBT+ Catholics, their friends, partners and families and all people of good well, LGBT+ or not. https://sites.google.com/view/lgbt-caw/home Allsorts Youth: Allsorts supports children and young people under the age of 26 who are LGBT+ or exploring their gender identity and/or sexual orientation: https://www.allsortsyouth.org.uk/youthservices

Here are some recommended sites to help you should you feel you need support to improve your well-being: Headspace App: https://www.headspace.com/ Guided meditations, sleep and movement exercises.

Calm App: www.calm.com Can help users sleep better, boost confidence and reduce stress and anxiety, all with the help of guided meditations, soothing music, and bedtime stories. This can be used freely for a limited period.

Hallow app: A Catholic prayer app that offers meditation sessions to explore our faith and spiritual lives and find peace in God in order to search for a deeper meaning and purpose.

Online Yoga: https://www.youtube.com/user/yogawithadriene (remember to check you have parental permission if you are under 13)

Remember to keep safe online and be kind and respectful to each other! Here are some online safety resources: UK Safer Internet Centre: https://saferinternet.org.uk/ Top tips Protect your online reputation: use the services provided to manage your digital footprints and ‘think before you post.’ Content posted online can last forever and could be shared publicly by anyone.

Know where to find help: understand how to report to service providers and use blocking and deleting tools. If something happens that upsets you online, it’s never too late to tell someone. Remember, we all make mistakes and sometimes need help when things go wrong.

Remember to use the CEOPS button if you are being sexually abused online or worried about the way someone has been communicating with you online: https://www.ceop.police.uk/Safety-Centre/

Wellbeing Hub Marymount also subscribes to the Wellbeing Hub. This is a wonderful service with lots of information to help you with questions and concerns you may have. Feel free to browse the site to seek advice on a whole range of issues.

Your Advisor will help you to login during your induction.

Within their ‘Help Zone’, you will also find really helpful links to external providers should you require support for a range of questions, e.g. Eating Disorders, Self- Harm, LGBTQ+ support, Addictions, Sleep Support, Suicidal Support and Prevention etc.

Wellbeing Hub: https://club.teentips.co.uk/home/pupils

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