Mental Health & Wellbeing

Understanding Children's Mental Health

What is mental health? 

Mental health is about how we think, feel and act. Just like physical health, everyone has mental health and it changes throughout our lives. Good mental health helps children: 

• Feel happy and confident
• Learn and concentrate at school
• Build friendships
• Cope with life's ups and downs
• Grow into resilient adults

It's completely normal

All children experience a range of emotions like happiness, sadness, anger, fear, surprise and nervousness in different situations. Worrying and feeling down are normal feelings, which affects everyone at different times and are not in themselves a signs of a mental health condition. 

Isolation and loneliness can affect children and it's important to know it's okay to talk about these feelings.

(Relationships and Sex Education Statutory Guidance)

 

Spotting the Signs

You know your child best. Trust your instincts if something doesn't feel right. Here are some signs that your child might need extra support: 

Emotional changes: 

• Seeming persistently sad, worried or anxious
• Frequent tearfulness or irritability
• Loss of interest in things they usually enjoy
• Withdrawing from family and friends
• Expressing feelings of worthlessness or hopelessness

Behaviour changes: 

• Changes in eating or sleeping patterns
• Difficulty concentrating
• Avoiding school or activities
• Angry outbursts or aggressive behaviour
• Risk or destructive behaviour

Physical signs: 

• Frequent complaints of headaches or stomach aches with no clear medical cause
• Unexplained weight loss or gain
• Self-harm (cuts, bruises, burns)
• Tiredness and lack of energy

Social changes: 

• Difficulty making or keeping friends
• Being bullied or bullying others
• Spending excessive time alone or online

Changes and loss, including bereavement, can provoke a range of feelings, and grief is a natural response to bereavement. Everyone grieves differently. To find out more information around this, please visit our webpage: 

Remember: These signs don't automatically mean your child has a mental health problem, but they do suggest it's time to talk and possibly seek support.

How to Talk to Your Child

Create the right environment: 

• Choose a calm, private time when you won't be interrupted
• Make it feel natural - perhaps during a walk, car journey, or while doing an activity together
• Turn off distractions like phones and TV

Starting the conversation: 

• Keep it simple: "I've noticed you seem a bit down lately. Do you want to talk about it?"
• Or try: "How are you feeling about things at the moment?"
• For younger children, you might use feelings charts or books about emotions

 Listen actively: 

• Give them your full attention
• Don't interrupt or jump to solutions immediately
• Use encouraging phrases like "Tell me more about that" or "That sounds really difficult"
• Reflect back what you hear: "It sounds like you're feeling worried about..."

Validate their feelings: 

• Let them know all feelings are okay: "It's completely normal to feel that way"
• Avoid dismissing their concerns with phrases like "Don't be silly" or "You'll get over it" 
• Thank them for being brave enough to share

What to say: 

• "I'm here for you, no matter what" 
• "We can work through this together" 
• "Lots of people feel this way sometimes" 
• "It's okay to ask for help" 

What to avoid saying: 

• "Just cheer up" 
• "Other people have it worse" 
• "You're just being dramatic" 
• "There's nothing to worry about" 

For younger children (7-9): 

• Use simple language and concrete examples
• Books and stories can help them understand feelings
• Drawing or play can help them express themselves

For older children (10-11): 

• Respect their growing independence
• Be patient if they don't want to talk immediately
• Let them know you're available whenever they're ready
• Reassure them that asking for help is a sign of strength, not weakness

Resources and Support Services

Support for Children and Young People:

Childline

• Phone: 0800 1111 (free, 24/7)
• Website: www.childline.org.uk
• What it offers: Free, confidential support for children and young people. They can call, email, or use the online 1-2-1 chat service to talk about anything that's worrying them.

YoungMinds Crisis Messenger

• Text: YM to 85258 (free, 24/7)
• What it offers: Free, confidential crisis support via text message for young people experiencing a mental health crisis.

Shout

• Text: SHOUT to 85258 (free, 24/7)
• What it offers: Free, confidential text support for anyone in crisis

Kooth

• Website: www.kooth.com
• What it offers: Free, anonymous online counselling and support for young people. Available Monday-Friday 12pm-10pm, weekends 6pm-10pm

The Mix

• Phone: 0808 808 4994 (free, 11am-11pm daily)
• Website: www.themix.org.uk
• What it offers: Free information and support for under-25s

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Support for Parents and Carers:

YoungMinds Parent Helpline

• Phone: 0808 802 5544
• Available: Monday-Friday, 9:30am-4pm (free)
• What it offers: Expert advice for parents worried about their child's mental health

Family Lives

• Phone: 0808 800 2222 (free)
• Website: www.familylives.org.uk
• What it offers: Confidential support and advice on all aspects of parenting and family life

Mind

• Phone: 0300 123 3393
• Website: www.mind.org.uk
• What it offers: Information and support for anyone experiencing mental health problems

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Helpful Websites and Online Resources:

For Parents:

Anna Freud Centre

• Website: www.annafreud.org
• What it offers: Evidence-based resources, including a free mental health toolkit for primary schools, information about common mental health problems, and practical tips for parents

NHS Every Mind Matters

• Website: www.nhs.uk/every-mind-matters
• What it offers: Practical tips and advice for looking after mental health, including specific sections for parents

MindEd

• Website: www.minded.org.uk
• What it offers: Free educational resources about children and young people's mental health

Place2Be

• Website: www.place2be.org.uk
• What it offers: Resources for parents about children's mental wellbeing, including advice on specific issues like anxiety, anger, and bereavement

Barnardo's

• Website: www.barnardos.org.uk
• What it offers: Support services for vulnerable children and families, plus resources on mental health and wellbeing

For Children:

Childline (www.childline.org.uk)

• Articles, videos, and games about feelings and mental health
• Message boards where young people can support each other

BBC Own It (www.bbc.com/ownit)

• Advice about online life, friendships, and feelings

Young Minds (www.youngminds.org.uk)

• Information about mental health written for young people

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Apps for Children:

Smiling Mind (7+)

• Meditation and mindfulness app
• Age-specific programmes

Headspace for Kids (5+)

• Mindfulness and meditation exercises
• Fun, engaging activities

Chill Panda (9+)

• Helps children understand their worries
• Suggests activities to help them relax

Activities to Support Wellbeing at Home

The benefits of physical activity, time outdoors, and helping others for health, wellbeing and happiness are well-established. Here are practical ways you can support your child's mental health every day:

Physical Activity and Outdoor Time

• Aim for at least 60 minutes of physical activity daily
• Go for family walks, bike rides, or play in the park
• Encourage active play – running, jumping, climbing
• Join in with sports or dance together
• Time spent outdoors can significantly boost wellbeing

Healthy Sleep Routines

• Primary-age children need 9-11 hours of sleep per night
• Establish a consistent bedtime routine
• Avoid screens for at least an hour before bed
• Create a calm, comfortable sleeping environment
• Keep bedrooms cool and dark

Healthy Eating

• Eat regular, balanced meals together as a family when possible
• Involve children in meal planning and preparation
• Stay hydrated throughout the day
• Limit sugary snacks and drinks

Screen Time Balance

The benefits of limiting time spent online, the risks of excessive time spent on electronic devices and the impact of positive and negative content online on their own and others' mental and physical wellbeing are important to discuss with your child.

• Set clear boundaries around screen time
• Encourage a mix of online and offline activities
• Have screen-free times (e.g., during meals, before bed)
• Monitor what your child is viewing online
• Talk about what they see and do online

Building Connections

• The importance of rest, time spent with friends and family cannot be overstated
• Schedule regular family time
• Encourage friendships and playdates
• Eat meals together when possible
• Have regular one-to-one time with your child

Hobbies and Interests

• The benefits of hobbies, interests and community participation for wellbeing
• Support your child to explore different activities
• Encourage creativity – art, music, drama, writing
• Join clubs or groups based on their interests
• Celebrate their achievements, however small

Acts of Kindness

• Helping others benefits mental health
• Encourage your child to help at home
• Do kind things for neighbours or community
• Volunteer together as a family
• Talk about how helping others makes us feel good

Talking About Feelings

• How to recognise feelings and use varied vocabulary to talk about their own and others' feelings
• Use feelings charts or emotion cards
• Model talking about your own emotions
• Read books about feelings together
• Validate all emotions as normal and okay

Relaxation and Mindfulness

• Practice simple breathing exercises together
• Try child-friendly meditation or yoga
• Create a calm corner at home with books, cushions, and quiet activities
• Teach simple relaxation techniques

Routine and Structure

• Children feel secure with predictable routines
• Have consistent times for meals, homework, and bedtime
• Use visual timetables for younger children
• Build in time for both activities and rest

Support

It's important to seek professional support if:

Your child:

• Has persistent low mood lasting more than two weeks
• Is self-harming or talking about self-harm
• Has expressed thoughts about suicide or not wanting to be alive
• Is experiencing panic attacks
• Has significant changes in eating habits or weight
• Is unable to carry out daily activities
• Shows signs of severe anxiety that interferes with daily life
• Has experienced trauma
• Is being bullied and it's affecting their wellbeing

Who to contact:

Your Child's GP

• Your first port of call for most mental health concerns
• Can refer to specialist services if needed
• Can rule out physical health causes

School At Portway Junior School, you can speak to:

• Your child's class teacher
• Mrs Clarke - Child and Family Support Worker
• Miss Windross & Mr Anderson - Designated Safeguarding Leads
• Call: 01264 352060
• Email: [email protected]

Child and Adolescent Mental Health Services (CAMHS)

• Specialist NHS mental health services for children
• Referrals usually made by GP or school
• For more serious or persistent mental health problems
• Local CAMHS: Winchester and Test Valley CAMHS

Early Help Services

• Support for families before problems become serious
• Contact: Hampshire Children's Services at 0300 555 1384 or [email protected]

In an Emergency:

• Call 999 if your child is at immediate risk
• Go to A&E if you're very worried
• Call 111 for urgent advice