Anxiety and low mood

Everyone feels worried or sad sometimes. Being nervous before a test or crying after a fight with a friend is ordinary. But if these feelings last a long time and get in the way of your life, help is available.

• Your heart beats fast and you feel short of breath.
• Your stomach hurts, your hands shake or you sweat.
• You think something bad will happen and can't stop the thoughts.
• You avoid certain places or people.
• You find it hard to fall asleep.

• Everything seems pointless or grey.
• The things you enjoy no longer feel good.
• You feel very tired, sleep a lot or can't sleep.
• Your appetite changes.
• You feel worthless and pull away from others.

• Tell someone. Talking makes it less heavy.
• Breathe slowly, in for a count of four and out for six, for a few minutes.
• Move your body and get outside.
• Eat and sleep properly.
• Spend less time on social media.
• Write your worries down, then ask how true they really are.
• Do one small nice thing every day.

These feelings don't mean you are weak. People of every age have them. Psychologists and doctors are trained to work on exactly this. Parents don't always understand straight away, so be clear: I've felt bad for two weeks and I need help. If one person doesn't get it, tell someone else.