Here are some important tips to help you look after yourself - whatever your mood!


Not many people know, but the levels of ‘good sugar’ in your blood can have a big impact on how you feel. It’s really important to eat regularly (every three hours); otherwise you may notice your mood dropping for no reason.

Doing exercise and keeping fit makes you feel good because of the chemicals it releases into your brain. We should all do at least 30 minutes of exercise every day. This could be anything, like riding your bike, scooter or skate board, walking your dog, dancing, trampolining, swimming or walking to school or the shops. Getting out in the fresh air is also a great way to feel better.

We all struggle to sleep from time to time, but if it gets too difficult there are a few things you can do to help improve your sleep. Try and go to bed at a regular time and get up at a similar time each day. Don’t go on your tablet or phone in bed. If you can’t sleep, don’t lie there worrying, get up and get yourself a drink and try again a bit later when you feel tired.

There are lots of positives associated with technology. It helps you connect with people, share experiences and provides an endless source of entertainment. However, remember that too much time in front of the screen can impact on your sleep and should be balanced with opportunities to get active! Also, remember that the things we put online can be seen by lots of people. Make sure you stay safe online.

Talking with other people can help to lift our mood. You can talk to people on the phone or online, but it’s even better if you can get out and meet them face to face. If you find it hard to make friends it might help to start a new hobby, or ask someone you know – like a teacher or a parent/carer – for advice on how to get out and meet people.

You can get involved in volunteering projects or do something for charity, but you could even just help with the housework, offer to walk someone’s dog or go to the shops for someone. Even giving someone some advice or talking over their problems (and yours if you want to) will make you feel good about yourself.

Learning new things can give you a sense of achievement. Learning at school is good, but you can also teach yourself things from reading books or online courses. You could take up a new hobby – art, cookery, photography, mechanics – or learn a new language. It might help you feel more confident if you get new skills.

We all feel low sometimes. We feel like we aren’t good enough, we're not good at sport, we're not good at public speaking, we don’t have good clothes or other people are better than us. We sometimes don’t realise how many good things there are about ourselves. Write a list of everything you are good at or you like about yourself. You could write ‘I’m good at listening to people’, ‘I like my eyes’ or ‘I am hard working’. When someone says something nice to you, write it down so you remember it and then look at your positive notes when you feel fed up.

It’s really important to relax sometimes. We’re busy with school, college, hobbies and everything else, but you really need to stop and take a moment. Just take time out to be quiet and calm, take some deep breaths, stretch, look out of the window and just focus on how you are feeling. Having a nice warm bath, going for a walk or doing something like pilates or yoga can help. Why not look up relaxation techniques or Mindfulness exercises online?

When you feel down, angry or worried it can help to tell someone else how you are feeling.

You could:

  • Choose someone you trust and that you know quite well.
  • Go somewhere quiet where no one can interrupt you and explain what you are feeling like.
  • Ask the person for their advice and what you would like them to do for you, such as take you to the doctors, or help you with something you are trying to do. If you want them to keep your talk secret, tell them you don’t want anyone else to know. There are lots of organisations that can help you as well as us. Visit 'Other Support' for details