Making small changes to your day to day physical health can really improve mood.

Sleep at regular times each day aim for 6-8 hours per night. Relax and wind down before bed by having a bath or listening to music. Sleep in a calm, dark space and avoid screens an hour before bed. If sleep is poor keep a sleep diary so we can look at this together.

Exercise has been proven to aid in improving wellbeing. It helps with low mood and can reduce anxiety. It also raises self esteem. As little as 20 min physical activity per day can make a difference. Perhaps try yoga walking, swimming or cycling.

Connect to other people on a daily basis, even if that is saying hello to a neighbour or thank you for your coffee at a cafe. Text or call a relative or friend.

Please note I can only be contacted during Mon - Fri 9am - 5pm

Voicemails will be answered weekly

Samaritans 24 hour helpline
08457 90 90 90
www.samaritans.org.uk

Childline
0800 111
www.childline.org.uk

If you or your child or someone you know are feeling actively suicidal please attend your local Hospital Emergency Department

Shout 24 hour Text help line 85258

www.giveusashout.org

Free online counselling for children and young people

www.kooth.com

Free mental health support

www.notts-talk.co.uk