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  • Student Resource Hub
  • Looking After Your Wellbeing

Looking After Your Wellbeing

Young people today are navigating huge physical, emotional, cognitive, and social changes. This page has some helpful advice about strategies proven to support teen wellbeing.

The more positive the environment surrounding you, the better your learning, relationships, and long-term mental health are likely to be.

Look after your mental health

  • Talk to someone you trust when you’re stressed or overwhelmed – friend, parent, teacher, mentor.
  • Name your feelings (“I’m anxious,” “I’m tired,” “I’m annoyed”) – this helps your brain manage them. Talking about and naming emotions reduces stress, improves mood, and builds resilience.
  • Use simple calming techniques:
    • Slow breathing for one minute
    • Grounding (five things you can see, four you can touch, etc.)
    • Short mindfulness clips
  • Take breaks – your brain isn’t built for constant pressure.

Build healthy relationships

Positive relationships improve confidence and reduce anxiety.

  • Spend time with friends who make you feel safe and valued.
  • Set boundaries – it's okay to say “no” to things that don’t feel right.
  • Choose kindness (to others AND yourself).
  • Limit time with people who drain your energy or put you down.

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Stay physically healthy

Physical health directly affects emotions, memory, and stress levels.

  • Sleep 8–10 hours – the biggest game changer for mood and focus.
  • Move every day – sport, walking, dancing, cycling, stretching.
  • Eat regularly – balanced meals keep energy and concentration stable.
  • Drink water – your brain needs it to function.

Manage technology in a healthy way

Balanced tech use protects mental health and sleep.

  • Create tech-free zones (e.g. for one hour before bed).
  • Curate your feed – follow accounts that inspire or support you.
  • Take breaks from group chats if they feel overwhelming.
  • Remember: social media ≠ real life.

Set realistic goals

Small successes build motivation and confidence.Break big tasks into small steps.

  • Celebrate progress, not perfection.
  • Use planners, apps, or to-do lists to stay organised.
  • Ask for help when work becomes too much.

Express yourself

Self-expression releases stress and helps make sense of emotions.

  • Art, music, writing, journaling.
  • Sport, gaming, dancing, drama.
  • Talking with friends or trusted adults.

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Build resilience

Resilience helps you cope with challenges and bounce back stronger.

  • Try again after setbacks.
  • Ask for help when needed.
  • Learn from mistakes rather than fearing them.
  • Practise self-compassion (“I’m doing my best”).

Practise self-care

Self-care improves emotional balance and reduces stress.

  • Take 10 minutes for something you enjoy.
  • Rest when you need to.
  • Keep your space tidy enough to feel calm.
  • Spend time outside.
  • Listen to music that lifts your mood.

You don’t have to fix everything alone

Well-being is about small daily actions, healthy habits, and reaching out for support when you need it. Every positive step counts.

What to do if you have a concern

The most important thing is always, always talk to someone if you have any concerns or worries. At the academy all our staff are friendly and approachable – try talking to them and you will soon find this out!

If you are in the academy during school time:

  • Speak to your form tutor
  • Speak to your pastoral leader
  • Speak to any member of staff – they do not need to be your tutor or one of your teachers
  • Speak to someone on the Safeguarding Team – there are posters up all around the academy, so it is easy to see who they are
  • Put a slip in the box outside the School Counsellor’s room (Room 2.38)
  • Sometimes it can be difficult to approach an adult is something is bothering you. If it would help you, ask a friend to go with you.

If you are not in the academy:

  • Speak to a family member
  • Ask the family member to make contact with the academy

Support via the internet

Here are some useful links to online support.

  • youthaccess.org.uk has links to many different organisations who are there to help you
  • Kidscape particularly focuses on support with bullying concerns
  • Talktofrank offers honest information about drugs
  • Call Childline on 08001111
  • Text P2B to 85258 to get free, confidential support in a crisis any time, day or night.

Remember: If your life, or someone else’s life, is in immediate danger, call 999.

Mental health support

Never be afraid to seek help if you are feeling down, stressed or things are getting on top of you. If you need help, including with your emotional and mental wellbeing, here are some sources of online support. But don't forget you can also talk to someone in school (see above).

  • Young Minds offers lots of help and advice for young people, including in relation to mental health. You can access their website.
  • Childline – call or chat with advisors.
  • Childnet – secondary. Childnet has lots of advice on bullying, online safety and what they call your ‘digital wellbeing’

Remember that the academy has a counsellor and we also have our safer schools police officer that you can talk to. It is always best to talk to a trusted adult. We are here for you.

You can also call 111 (option 2) for a free, 24/7 NHS mental health crisis response service (CRS).

  • How to call: Call NHS 111 and select option 2
  • Who can call: Anyone who is experiencing a mental health crisis, or someone who knows someone who is
  • What happens: A trained mental health professional will assess the situation and provide the right support

Staying Safe Online

Keeping yourself safe online is a must. You will learn more about this during lessons, but we’ve also put together some resources for you to find out more.

  • ThinkUKnow website for young people
  • Childnet Hub for young people aged 11-18
  • UK Safer Internet Centre resources for 11-19s
  • Child Exploitation & Online Protection Centre (CEOP). Has someone acted inappropriately towards you online, or to a child or young person you know? It may be sexual chat, being asked to do something that makes you feel uncomfortable or someone being insistent on meeting up. You can find advice on the CEOP website and can also report any concerns to CEOP using the CEOP Report Button on the right, and at the foot of every page.

Remember, if you need immediate help call 999.

Your digital footprint

Everything you post online stays around for a long, long, long, long, long, long time. Before you post anything online THINK – Is it True? Is it Helpful? Is it Inspiring? Is it Necessary? Is it Kind?

If you post something unkind or cruel then will make someone else feel unsafe. Do not make posts or comments about other people on any social media.

Staying safe while travelling

On your journey to and from school:

  • If you have a mobile phone, fully charge it before leaving the house, and make sure you have all your contact numbers saved.
  • Follow the rules on road safety. Always look both ways before crossing the street, and never be on your phone while crossing a road.
  • Never accept a lift from someone you don’t know or let a stranger into the house. Never give personal information away – in real life or online.
  • If you feel unsafe or uncomfortable at any time, they call your parent or carer or another trusted adult
  • If you ever feel like they’re in immediate danger, they should call the police straight away on 999.

If you are getting the bus then know the times the bus is due. On the bus, keep yourself out of danger. Avoid getting into arguments with adults you do not know, for example over a spare seat on the bus.

If you are cycling, know your route, wear a helmet and practise the journey. Remember to cycle safely – do not swerve across the road.