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

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

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

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