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Your health

There are many things that influence our physical health, including things that are out of our control, such as where we live or our financial situations.

Small changes can add up to have a positive impact, and staying physically healthy helps us stay emotionally healthy too. Being active, eating and sleeping well helps our bodies cope with stress and fight illness.

Parents and carers can support young people to stay physically well. For example, role modelling healthy behaviours can inspire and encourage young people to do the same.

There are a number of things that you can do to help you be as healthy as you can. See the different topics below.

When you are young, your parents are usually involved in your health care. They may make decisions for you, and speak to health workers on your behalf but as you grow up, you will start to take on more responsibility for this yourself.

Keeping your information private

If you want to talk to a medical professional such as a nurse or a doctor about something personal, they must keep this information confidential, even if you are under 16. This may be information about:

  • Sex
  • Relationships
  • Pregnancy
  • Contraception
  • Drugs & Alcohol
  • Feeling Down or Anxious

The health service keeps all your health information confidential. This includes:

  • Anything you say
  • Information someone writes about you, and
  • Details of any treatment you have had

You can talk to medical professionals about anything to do with your health.

Sometimes medical professionals do need to share information about you to give you good care. They may share information about you with other medical professionals who are looking after you – for example, a medical professional at another hospital or clinic if you have agreed to go there. This is to make your care safer, easier and faster.

They will only share information that is needed to give you the best care. If there are particular things that you don't want to be shared, tell the medical professional. If they think you are at risk of serious harm or you are in danger, they may have to tell another adult about it to be able to help you. But even then, they should tell you they are going to do this and explain who they will tell and why.

Sometimes the law allows the health service to share information about you without you agreeing to it. This would only happen in very serious situations – for example, if you have an illness that puts other people at risk, such as meningitis.

Will my parents be given information about me?

Usually, medical professionals are not allowed to tell your parents anything you have talked to them about, unless you have agreed to this. But the medical professional may suggest that you speak to your parents or an adult you trust. A medical professional may want to send out information to you. If you don’t want your parents to see this, you can:

  • Ask them to post it to a friend’s address
  • Say you’ll pick it up, or
  • Ask them not to send anything.
What if my parents want to look at my health records?

Your health records include information about your health and any treatment you have had. Your records can be written on paper, held on computer or both. Usually your parents can’t see your health records, unless you agree to this. If there’s something in your health records that you don’t want your parents to see, tell a medical professional.

If your doctor doesn’t think you can make decisions about your health care, your parents may be allowed to see your health records without you agreeing to it. But this would only happen if the doctor thought it was best for you.

NHS and your health and care records.

Can I see my own health records?

Yes. You should be able to see your records in a way that you can understand. Any codes or words you don’t understand should be explained to you. You may want to know about treatment you’ve had, or check that information about you is correct.

It’s your choice whether to look at your health records. If you have the NHS App, you can request to view your medical records on there. To find out more about seeing your health records, ask to speak to the practice manager.

Who else can see my records?

If your parent or guardian has been given “proxy access” to your online medical records, then this access will be revoked once you reach the age of 16, and you will need to come into the surgery with photo ID if you would like access to Online Services on your own behalf.

Similarly if you have been sharing a mobile phone number or email address, then those details will be removed from your medical record once you are 13 years old. When you are 13 years old and you have your own mobile and email address please inform us and we will update your records.

Sometimes, people who inspect child protection services may ask to look at the records of young people who have been involved with these services. This is to make sure that children are protected from harm. These inspectors must keep your personal information safe and private, unless they think you are in danger.

What if I’m unhappy about how my information has been kept or used?

If you think that what you’ve told a health worker hasn’t been kept private or that something in your health records is wrong, please tell one of the medical professionals who has been involved in your care, or ask your parent or another adult you trust to do this for you.

If you’re still unhappy, it’s okay to make a complaint. Please ask to speak to the practice manager who will listen to your complaint and guide you through the process.

How do I get a doctor?

If you’re over the age of 13, you can register with a GP by yourself. You can find a list of local GP’s in your area on the NHS website. Some GP’s also ask to see a proof of identity like a passport or proof of address.

If you’re under the age of 13, your parents or carers should register you at a doctor’s surgery, but it doesn’t have to be same one as them or the rest of your family. If you don't want your parents to know, you can still register by yourself but you might be asked some questions to make sure you're okay.

How do I make an appointment?

You can make an appointment by calling your GP surgery and speaking to the receptionist or going there in person. The receptionist will ask you who the appointment is for and why. This is to make sure that you see the right person at the right time.

If it’s something personal then you don’t have to tell them why - just say it’s for something personal. You can also ask to see a male or female medical professional if this would make you feel more comfortable.

Can I make appointments without speaking to someone?

If you’re struggling with anxiety or feeling worried, try explaining this when you make the appointment to see if they can help in any way.

Also, perhaps try to take a trusted friend or family member with you for support.

It can take a while to build yourself up to seeing someone, but it’s so important because then you’ll be able to get help to feel better.

Check out the DocReady website which has tips on preparing yourself for a GP appointment.

Can I see a doctor by myself?

Yes. There is no reason why you can’t ask to see the doctor by yourself. They might want to find out why and might encourage you to tell your parent or carer. But they should try to understand how you feel if you don’t want to.

What happens if I don’t like my doctor?

Most doctors are great at their job and care about their patients a lot. But, there are times when people either don’t get on with or feel uncomfortable with their doctor. You can always ask to see someone else. You may not be able to do this straight away and might have to wait for another appointment, so it’s better to say as early as possible.

When you are young, your parents are usually involved in your health care. They may make decisions for you, and speak to health workers on your behalf but as you grow up, you will start to take on more responsibility for this yourself.

Keeping your information private

If you want to talk to a medical professional such as a nurse or a doctor about something personal, they must keep this information confidential, even if you are under 16. This may be information about:

  • Sex
  • Relationships
  • Pregnancy
  • Contraception
  • Drugs & Alcohol
  • Feeling Down or Anxious

The health service keeps all your health information confidential. This includes:

  • Anything you say
  • Information someone writes about you, and
  • Details of any treatment you have had

You can talk to medical professionals about anything to do with your health.

Sometimes medical professionals do need to share information about you to give you good care. They may share information about you with other medical professionals who are looking after you – for example, a medical professional at another hospital or clinic if you have agreed to go there. This is to make your care safer, easier and faster.

They will only share information that is needed to give you the best care. If there are particular things that you don't want to be shared, tell the medical professional. If they think you are at risk of serious harm or you are in danger, they may have to tell another adult about it to be able to help you. But even then, they should tell you they are going to do this and explain who they will tell and why.

Sometimes the law allows the health service to share information about you without you agreeing to it. This would only happen in very serious situations – for example, if you have an illness that puts other people at risk, such as meningitis.

Will my parents be given information about me?

Usually, medical professionals are not allowed to tell your parents anything you have talked to them about, unless you have agreed to this. But the medical professional may suggest that you speak to your parents or an adult you trust. A medical professional may want to send out information to you. If you don’t want your parents to see this, you can:

  • Ask them to post it to a friend’s address
  • Say you’ll pick it up, or
  • Ask them not to send anything.
What if my parents want to look at my health records?

Your health records include information about your health and any treatment you have had. Your records can be written on paper, held on computer or both. Usually your parents can’t see your health records, unless you agree to this. If there’s something in your health records that you don’t want your parents to see, tell a medical professional.

If your doctor doesn’t think you can make decisions about your health care, your parents may be allowed to see your health records without you agreeing to it. But this would only happen if the doctor thought it was best for you.

NHS and your health and care records.

Can I see my own health records?

Yes. You should be able to see your records in a way that you can understand. Any codes or words you don’t understand should be explained to you. You may want to know about treatment you’ve had, or check that information about you is correct.

It’s your choice whether to look at your health records. If you have the NHS App, you can request to view your medical records on there. To find out more about seeing your health records, ask to speak to the practice manager.

Who else can see my records?

If your parent or guardian has been given “proxy access” to your online medical records, then this access will be revoked once you reach the age of 16, and you will need to come into the surgery with photo ID if you would like access to Online Services on your own behalf.

Similarly if you have been sharing a mobile phone number or email address, then those details will be removed from your medical record once you are 13 years old. When you are 13 years old and you have your own mobile and email address please inform us and we will update your records.

Sometimes, people who inspect child protection services may ask to look at the records of young people who have been involved with these services. This is to make sure that children are protected from harm. These inspectors must keep your personal information safe and private, unless they think you are in danger.

What if I’m unhappy about how my information has been kept or used?

If you think that what you’ve told a health worker hasn’t been kept private or that something in your health records is wrong, please tell one of the medical professionals who has been involved in your care, or ask your parent or another adult you trust to do this for you.

If you’re still unhappy, it’s okay to make a complaint. Please ask to speak to the practice manager who will listen to your complaint and guide you through the process.

How do I get a doctor?

If you’re over the age of 13, you can register with a GP by yourself. You can find a list of local GP’s in your area on the NHS website. Some GP’s also ask to see a proof of identity like a passport or proof of address.

If you’re under the age of 13, your parents or carers should register you at a doctor’s surgery, but it doesn’t have to be same one as them or the rest of your family. If you don't want your parents to know, you can still register by yourself but you might be asked some questions to make sure you're okay.

How do I make an appointment?

You can make an appointment by calling your GP surgery and speaking to the receptionist or going there in person. The receptionist will ask you who the appointment is for and why. This is to make sure that you see the right person at the right time.

If it’s something personal then you don’t have to tell them why - just say it’s for something personal. You can also ask to see a male or female medical professional if this would make you feel more comfortable.

Can I make appointments without speaking to someone?

If you’re struggling with anxiety or feeling worried, try explaining this when you make the appointment to see if they can help in any way.

Also, perhaps try to take a trusted friend or family member with you for support.

It can take a while to build yourself up to seeing someone, but it’s so important because then you’ll be able to get help to feel better.

Check out the DocReady website which has tips on preparing yourself for a GP appointment.

Can I see a doctor by myself?

Yes. There is no reason why you can’t ask to see the doctor by yourself. They might want to find out why and might encourage you to tell your parent or carer. But they should try to understand how you feel if you don’t want to.

What happens if I don’t like my doctor?

Most doctors are great at their job and care about their patients a lot. But, there are times when people either don’t get on with or feel uncomfortable with their doctor. You can always ask to see someone else. You may not be able to do this straight away and might have to wait for another appointment, so it’s better to say as early as possible.

Your teeth, mouth, gums and tongue are all really important parts of your body and keeping them healthy should be part of your daily routine. 

Brushing your teeth twice a day (last thing at night before you go to bed and on one other occasion) with fluoride toothpaste and having regular check-ups with a dentist can help to keep your teeth healthy. Diet, smoking and drinking alcohol also have an effect on dental health.

What happens at the dentist?

 

 

Find an easy read guide to looking after your teeth and gums. There are also some brilliant videos and guides on oral health at NHS Team Smile.

You should only need to see a Dentist once a year, but if your worried about your teeth, don't delay in making an appointment.

Where will I go for my dental appointment?

  • If you are staying in the area where you live, you will continue to go to the NHS dentist that you are registered with
  • If you are not registered with a dentist, or you have moved away from the area where you lived before, your social worker or foster carer will register you with a new NHS dentist

Some treatments may require you to go to a dental hospital but your dentist will advise you about that

If you don't have a dentist, you can find a dentist near to where you live. 

What if I'm scared of the dentist?

Looking after your teeth is important and going to the dentist is a normal part of life and isn't something you should be worried about. However if you are worried or anxious speak to your foster carer, social worker, PA or GP who might be able to help you overcome your fears.

Other Treatments:

Orthodontist - is someone who aims to improve the appearance of your teeth if they are positioned badly, crooked or abnormally arranged. Commonly they will use a brace to help improve these things. Your dentist will refer you to the Orthodontist.

Braces - there are a few different types of braces out there, some are removable and some will be attached to your teeth. Braces also come in lots of different styles and if you want lots of different colours. Typically you will have your braces on for 18-24 months to make sure you get a good result and a beaming smile at then end.

Bridges - these are used as a fixed replacement for a missing tooth or teeth. Usually they will be made out of metal or porcelain and will be fixed in so you cant take them out.

Crowns - a crown is a cover that completely covers a real tooth, and will be made out of porcelain or metal. A crown will be fitted if you have a broken, decayed or damaged tooth.

Fillings - a filling is used to repair a hole in your tooth that might of been caused by decay, the filling will be made out of a mixture of metals but your dentist will be able to talk you through it.

Scale & Polish - this is when a hygienist cleans your teeth which involves removing the deposits that build up on your teeth.

Things to know:

  • If you are under 18 dental care if free
  • If you are in full time education and under 19 dental care is free
  • If you are pregnant or have had a baby in the last 12 months dental care is free
  • If you are staying in a NHS hospital and your treatment is carried out by a hospital dentist your dental care is free
  • If you are on income support your dental care is free
  • If you are on Income-related Employment and Support Allowance your dental care is free
  • If you are on income-based Jobseekers Allowance your dental care is free
  • If you are on a low income, you can get free dental care if you present a HC2 certificate, you need to complete a HC1 form which is available through most Job Centre Plus offices, NHS Hospitals or your dentist may be able to supply you with one.

If you don't fall into one of these categories then treatment is broken down into bands.

Find out how much NHS dental treatment costs.

Your teeth, mouth, gums and tongue are all really important parts of your body and keeping them healthy should be part of your daily routine. 

Brushing your teeth twice a day (last thing at night before you go to bed and on one other occasion) with fluoride toothpaste and having regular check-ups with a dentist can help to keep your teeth healthy. Diet, smoking and drinking alcohol also have an effect on dental health.

What happens at the dentist?

 

 

Find an easy read guide to looking after your teeth and gums. There are also some brilliant videos and guides on oral health at NHS Team Smile.

You should only need to see a Dentist once a year, but if your worried about your teeth, don't delay in making an appointment.

Where will I go for my dental appointment?

  • If you are staying in the area where you live, you will continue to go to the NHS dentist that you are registered with
  • If you are not registered with a dentist, or you have moved away from the area where you lived before, your social worker or foster carer will register you with a new NHS dentist

Some treatments may require you to go to a dental hospital but your dentist will advise you about that

If you don't have a dentist, you can find a dentist near to where you live. 

What if I'm scared of the dentist?

Looking after your teeth is important and going to the dentist is a normal part of life and isn't something you should be worried about. However if you are worried or anxious speak to your foster carer, social worker, PA or GP who might be able to help you overcome your fears.

Other Treatments:

Orthodontist - is someone who aims to improve the appearance of your teeth if they are positioned badly, crooked or abnormally arranged. Commonly they will use a brace to help improve these things. Your dentist will refer you to the Orthodontist.

Braces - there are a few different types of braces out there, some are removable and some will be attached to your teeth. Braces also come in lots of different styles and if you want lots of different colours. Typically you will have your braces on for 18-24 months to make sure you get a good result and a beaming smile at then end.

Bridges - these are used as a fixed replacement for a missing tooth or teeth. Usually they will be made out of metal or porcelain and will be fixed in so you cant take them out.

Crowns - a crown is a cover that completely covers a real tooth, and will be made out of porcelain or metal. A crown will be fitted if you have a broken, decayed or damaged tooth.

Fillings - a filling is used to repair a hole in your tooth that might of been caused by decay, the filling will be made out of a mixture of metals but your dentist will be able to talk you through it.

Scale & Polish - this is when a hygienist cleans your teeth which involves removing the deposits that build up on your teeth.

Things to know:

  • If you are under 18 dental care if free
  • If you are in full time education and under 19 dental care is free
  • If you are pregnant or have had a baby in the last 12 months dental care is free
  • If you are staying in a NHS hospital and your treatment is carried out by a hospital dentist your dental care is free
  • If you are on income support your dental care is free
  • If you are on Income-related Employment and Support Allowance your dental care is free
  • If you are on income-based Jobseekers Allowance your dental care is free
  • If you are on a low income, you can get free dental care if you present a HC2 certificate, you need to complete a HC1 form which is available through most Job Centre Plus offices, NHS Hospitals or your dentist may be able to supply you with one.

If you don't fall into one of these categories then treatment is broken down into bands.

Find out how much NHS dental treatment costs.

What you need to know

Whilst you're a teenager your body is going through a number of changes and your brain is still developing, it's best if these changes are made whilst your body is being supported by a healthy diet.

Eating healthily doesn't mean cutting out all the stereotypically yummy foods, but it does mean eating them less often and in smaller amounts. It's important during teenage years, when eating healthily, to actually eat, not to skip meals, substitute food for drinks or start unreasonable diets. There are a number of nutrients that are super important whilst you're still growing and developing, so a balanced diet is essential.

Having a balanced diet:

Having a balanced diet is really important, you need to eat a mixture of all the foods on the Eatwell plate to make sure you are getting all the right nutrients. Avoiding too much fat, sugar and salt as well will make sure that you getting a really balanced diet.

Try to choose a variety of foods from the four main food groups: 

  1. bread, rice, pasta, potatoes and other starchy foods - these are carbohydrates 
  2. fruit and vegetables - aim to eat at least 5 of these a day
  3. milk and diary foods 
  4. meat, fish, eggs, beans and other non-diary sources of protein

Stay hydrated by drinking mainly water, as well as milk and occasionally juice.

Top tips for teenager's healthy eating:

What else can help me adopt healthier habits?

Changing your habits can be challenging. And developing new habits takes time. Use the tips below to stay motivated and meet your goals. You can do it!

Make changes slowly

Don’t expect to change your eating, drinking, physical activity, or sleeping habits overnight. Changing too much too fast may limit your chances of success.

Figure out what’s holding you back

Are unhealthy snack foods at home tempting you? Are the foods and beverages you’re choosing at your school cafeteria or job too high in sodium, saturated fats, and added sugars? Do you overeat to help manage stress related to your family or your future? How can you change these habits?

Set a few realistic goals

If you drink sugar-sweetened beverages every day, try replacing some of them with water. Once you are drinking fewer of these beverages for a while, try cutting out all of them. Then set another goal, like getting more physical activity each day. Once you have reached one goal, add another.

Get help from friends and family

Get a friend at school, someone at home, or a co-worker at your job to support your new habits. Ask a friend, brother or sister, parent, guardian, or co-worker to help you make changes and stick with your new habits.

Get the facts - British Nutrition's YouTube Channel

What if I don't like eating something?

We all vary in the foods we like, it is not unusual to experiment with different eating habits - you may have decided to become vegetarian or tried changing your diet to improve your health. Keep trying new foods to find the ones that you do like.

Don't worry, all foods fit! None are off limits. 

What if I'm concerned about my diet?

Some eating patterns can be damaging. Problems with food can begin when we use food to cope with those times when you are bored, anxious, angry, lonely or sad. 

Having a poor diet you may notice that your skin may become more spotty or your hair may become more greasy, so in order to keep yourself looking well you need to eat well.

Where can I get help?

Beat

Advice for anyone worried they might have an eating disorder. Support on the Helpline is available by phone, email, webchat through our social media accounts and by letter. Calls to the helpline are free from landlines and mobile phones within the UK and do not appear on itemised bills.

Hampshire Public Health Nursing Service – Chat health

Chat Health 11-19 years

07507 332160 - The Chat Health text service is an easy way for young people in Hampshire aged 11-19 to confidentially ask for help with a range of issues. The service is manned by qualified school nurses who have a wealth of experience of working with young people and provide support with a range of health and wellbeing issues, including nutrition advice and with eating disorders. As well as giving advice, the team can signpost to appropriate services and other support. 

What you need to know

Whilst you're a teenager your body is going through a number of changes and your brain is still developing, it's best if these changes are made whilst your body is being supported by a healthy diet.

Eating healthily doesn't mean cutting out all the stereotypically yummy foods, but it does mean eating them less often and in smaller amounts. It's important during teenage years, when eating healthily, to actually eat, not to skip meals, substitute food for drinks or start unreasonable diets. There are a number of nutrients that are super important whilst you're still growing and developing, so a balanced diet is essential.

Having a balanced diet:

Having a balanced diet is really important, you need to eat a mixture of all the foods on the Eatwell plate to make sure you are getting all the right nutrients. Avoiding too much fat, sugar and salt as well will make sure that you getting a really balanced diet.

Try to choose a variety of foods from the four main food groups: 

  1. bread, rice, pasta, potatoes and other starchy foods - these are carbohydrates 
  2. fruit and vegetables - aim to eat at least 5 of these a day
  3. milk and diary foods 
  4. meat, fish, eggs, beans and other non-diary sources of protein

Stay hydrated by drinking mainly water, as well as milk and occasionally juice.

Top tips for teenager's healthy eating:

What else can help me adopt healthier habits?

Changing your habits can be challenging. And developing new habits takes time. Use the tips below to stay motivated and meet your goals. You can do it!

Make changes slowly

Don’t expect to change your eating, drinking, physical activity, or sleeping habits overnight. Changing too much too fast may limit your chances of success.

Figure out what’s holding you back

Are unhealthy snack foods at home tempting you? Are the foods and beverages you’re choosing at your school cafeteria or job too high in sodium, saturated fats, and added sugars? Do you overeat to help manage stress related to your family or your future? How can you change these habits?

Set a few realistic goals

If you drink sugar-sweetened beverages every day, try replacing some of them with water. Once you are drinking fewer of these beverages for a while, try cutting out all of them. Then set another goal, like getting more physical activity each day. Once you have reached one goal, add another.

Get help from friends and family

Get a friend at school, someone at home, or a co-worker at your job to support your new habits. Ask a friend, brother or sister, parent, guardian, or co-worker to help you make changes and stick with your new habits.

Get the facts - British Nutrition's YouTube Channel

What if I don't like eating something?

We all vary in the foods we like, it is not unusual to experiment with different eating habits - you may have decided to become vegetarian or tried changing your diet to improve your health. Keep trying new foods to find the ones that you do like.

Don't worry, all foods fit! None are off limits. 

What if I'm concerned about my diet?

Some eating patterns can be damaging. Problems with food can begin when we use food to cope with those times when you are bored, anxious, angry, lonely or sad. 

Having a poor diet you may notice that your skin may become more spotty or your hair may become more greasy, so in order to keep yourself looking well you need to eat well.

Where can I get help?

Beat

Advice for anyone worried they might have an eating disorder. Support on the Helpline is available by phone, email, webchat through our social media accounts and by letter. Calls to the helpline are free from landlines and mobile phones within the UK and do not appear on itemised bills.

Hampshire Public Health Nursing Service – Chat health

Chat Health 11-19 years

07507 332160 - The Chat Health text service is an easy way for young people in Hampshire aged 11-19 to confidentially ask for help with a range of issues. The service is manned by qualified school nurses who have a wealth of experience of working with young people and provide support with a range of health and wellbeing issues, including nutrition advice and with eating disorders. As well as giving advice, the team can signpost to appropriate services and other support. 

Keeping fit, is an important part of being healthy. It is suggested that you do an hour of exercise a day and this can range from moderate activity like walking to school or college or scooting to school, to vigorous activity such as running or tennis. This might sound like a lot but you are probably already doing it.

Why is being active important?

Physical activity and sport is good for your health and fitness.

It is good for you because:

  • Being active can help you to keep a healthy weight.
  • It lowers the chance of you getting health problems like diabetes and heart disease and helps you live longer.
  • It can improve your confidence and help you make new friends.
  • You can learn new skills
  • It can help you improve your sleep and memory
  • It can make you healthier and feel good

Playing sport does not mean you have to take part in competitions against other people. You can play a sport for fun at your local sports club or community centre. A community centre is a place where people get together and take part in activities.

Physical activity and sport is for everyone and anyone can take part.

What types of moderate activity can I do?

  • walking to school/college/uni
  • playing in the playground/park
  • riding a scooter
  • skateboarding
  • rollerblading
  • walking the dogs
  • cycling on flat ground, or on ground that's a little bit hilly
  • plus loads more ...

What types of vigorous activity can I do?

  • energetic dancing 
  • swimming 
  • running 
  • gymnastics
  • football
  • rugby 
  • martial arts 
  • cycling fast, or on ground that is really hilly 
  • plus loads more ...

What kind of sports can I do?

Sports are really easy to pick up and many of them you can do with friends down at the park, many of them do require a lot of equipment and can be really easy to set up, such as football, skateboarding, extreme Frisbee for example. Other sports may require a specialist pitches, equipment and clothing.

How do I decided what sport to do?

The best way to decide which sport to do is to think about your strengths and skills, and ultimately which sport(s) you prefer, its no good starting football when you love tennis.

Think about whether or not you like being part of a team, as a team sport like; football, rugby or basketball might be better otherwise choosing a sport where you are the only player like; tennis, swimming or running.

Joining a club:

Joining a club is a great way to meet new people along with meeting people that enjoy the same sport(s) as you. 

You might already be part of a school or college team but progressing onto a club is a good way of developing your skills further, accessing more competitions or finding like minded people.

More helpful information for teens on being more active.

Keeping fit, is an important part of being healthy. It is suggested that you do an hour of exercise a day and this can range from moderate activity like walking to school or college or scooting to school, to vigorous activity such as running or tennis. This might sound like a lot but you are probably already doing it.

Why is being active important?

Physical activity and sport is good for your health and fitness.

It is good for you because:

  • Being active can help you to keep a healthy weight.
  • It lowers the chance of you getting health problems like diabetes and heart disease and helps you live longer.
  • It can improve your confidence and help you make new friends.
  • You can learn new skills
  • It can help you improve your sleep and memory
  • It can make you healthier and feel good

Playing sport does not mean you have to take part in competitions against other people. You can play a sport for fun at your local sports club or community centre. A community centre is a place where people get together and take part in activities.

Physical activity and sport is for everyone and anyone can take part.

What types of moderate activity can I do?

  • walking to school/college/uni
  • playing in the playground/park
  • riding a scooter
  • skateboarding
  • rollerblading
  • walking the dogs
  • cycling on flat ground, or on ground that's a little bit hilly
  • plus loads more ...

What types of vigorous activity can I do?

  • energetic dancing 
  • swimming 
  • running 
  • gymnastics
  • football
  • rugby 
  • martial arts 
  • cycling fast, or on ground that is really hilly 
  • plus loads more ...

What kind of sports can I do?

Sports are really easy to pick up and many of them you can do with friends down at the park, many of them do require a lot of equipment and can be really easy to set up, such as football, skateboarding, extreme Frisbee for example. Other sports may require a specialist pitches, equipment and clothing.

How do I decided what sport to do?

The best way to decide which sport to do is to think about your strengths and skills, and ultimately which sport(s) you prefer, its no good starting football when you love tennis.

Think about whether or not you like being part of a team, as a team sport like; football, rugby or basketball might be better otherwise choosing a sport where you are the only player like; tennis, swimming or running.

Joining a club:

Joining a club is a great way to meet new people along with meeting people that enjoy the same sport(s) as you. 

You might already be part of a school or college team but progressing onto a club is a good way of developing your skills further, accessing more competitions or finding like minded people.

More helpful information for teens on being more active.

Immunisations for Children & Young People

Vaccines Before Primary School (Age 3 years 4 months):

  • Diphtheria, Tetanus, Pertussis & Polio (dTaP/IPV)
    One injection at 3y4m — this is the 4th dose. A 5th dose is given at 14–15 years.
  • Measles, Mumps & Rubella (MMR)
    Second dose at 3y4m. If first dose was missed, give one now and the second 1 month later.
  • Catch-up: If you’ve missed any vaccines, you can catch up anytime—ideally before secondary school.

Vaccines in Secondary School (Years 7–13)

You’ll be offered:

  • HPV – protects against cancers caused by human papillomavirus.
  • Td/IPV – teenage booster for tetanus, diphtheria, polio (Year 9, age 13–14).
  • MenACWY – protects against meningitis and septicaemia (Year 9/10, age 14).

HPV Vaccine

  • Why it matters: Reduces the risk of cancers caused by HPV (including most cervical cancers). Also protects against most genital warts.
  • Impact: Over 80 million vaccinated worldwide. UK programme (15+ years) has led to big drops in HPV infections and genital warts. A 2021 Lancet study found cervical cancer rates 87% lower in women eligible for HPV vaccination at 12–13 years, compared with earlier, unvaccinated cohorts.
  • Who & when: Offered to boys and girls in Year 8 (age 12–13); most people now need one dose. Eligible up to your 25th birthday.
  • Important: Does not protect against other STIs and does not prevent pregnancy.
  • Cervical screening: Women aged 25+ should still attend screening—HPV vaccination prevents up to 90% of cases, but screening remains essential.

Td/IPV (Tetanus, Diphtheria, Polio) Teenage Booster

  • Tetanus: Affects the nervous system; can cause severe muscle spasms and breathing problems; acquired through cuts exposed to soil/manure (not person-to-person).
  • Diphtheria: Can quickly cause breathing problems; may damage heart and nerves; can be life-threatening.
  • Polio: Attacks the nervous system; can cause paralysis and can be fatal.
  • Schedule (total of 5 doses):
    1–3: as a baby
    4: at 3–5 years (pre-school booster)
    5: in Year 9 (age 13–14)
  • Product: The teenage booster is commonly Revaxis (see the Patient Information Leaflet).

MenACWY (Meningitis & Septicaemia)

  • What it protects against: Meningococcal groups A, C, W, Y—serious infections that can cause meningitis (brain/spinal lining swelling) and septicaemia (blood poisoning), which may lead to sepsis.
  • Why important: Although rare, meningococcal disease can be rapidly life-threatening and cause amputations, hearing loss, brain damage, and scarring.
  • When: Routine dose in Year 9/10 (around age 14).
  • Catch-up: If missed, you can get it up to your 25th birthday. First-time university students should ensure they’ve had it before enrolment.
  • MenB: Not covered by MenACWY; a different vaccine protects against MenB (given to babies; some higher-risk older people may be eligible).

Consent & Eligibility

  • Consent at school: A parent/guardian may be asked to sign a form. You may be able to self-consent after discussing with the nurse/doctor.
  • If you have a weakened immune system (e.g., transplant, cancer treatment, or medicines that suppress immunity), speak to your doctor or school nurse. You may need specialist advice—for example, on MMR or extra HPV doses.
  • MMR options: The UK uses two MMR vaccines; one is porcine gelatine-free—ask your nurse/GP if you prefer this.

Side Effects & Aftercare

  • Common: Soreness, redness, swelling at the injection site; sometimes a small, painless lump (usually disappears within weeks).
  • Less common: Fever, headache, dizziness, nausea, swollen glands.
  • If unwell: Take paracetamol (follow age-appropriate dosing). If needed, a second dose after 4–6 hours.
  • If fever persists after the second dose: contact your GP or NHS 111.
  • Aspirin warning: Do not take medicines containing aspirin if under 16.
  • Preventive dosing: It’s not generally recommended to give pain/fever medicines routinely before or after vaccination in anticipation of a fever.

Getting Your Vaccines

  • On the day: You’ll usually have two injections (one in each upper arm, or close together in one arm).
  • Nervous? Tell the nurse—relaxing your arm helps.
  • If mildly unwell (no fever): You can still be vaccinated.
  • If you have a fever: Postpone until recovered (to avoid confusing fever with vaccine effects).

Missed a Vaccine?

  • HPV, MenACWY, Td/IPV: If you miss an appointment, contact your school nurse or GP as soon as possible.
  • Eligibility: Most young people can receive these vaccines; most are eligible up to age 25 for HPV and MenACWY.
  • MMR check: Make sure you’ve had two doses. If never vaccinated, have one dose now and the second one month later.
  • Flu: Offered every winter via SAIS.
  • Travel & injuries: You may need extra vaccines for travel, and a tetanus dose after certain injuries—ask your practice nurse.

Questions or More Information

Immunisations for Children & Young People

Vaccines Before Primary School (Age 3 years 4 months):

  • Diphtheria, Tetanus, Pertussis & Polio (dTaP/IPV)
    One injection at 3y4m — this is the 4th dose. A 5th dose is given at 14–15 years.
  • Measles, Mumps & Rubella (MMR)
    Second dose at 3y4m. If first dose was missed, give one now and the second 1 month later.
  • Catch-up: If you’ve missed any vaccines, you can catch up anytime—ideally before secondary school.

Vaccines in Secondary School (Years 7–13)

You’ll be offered:

  • HPV – protects against cancers caused by human papillomavirus.
  • Td/IPV – teenage booster for tetanus, diphtheria, polio (Year 9, age 13–14).
  • MenACWY – protects against meningitis and septicaemia (Year 9/10, age 14).

HPV Vaccine

  • Why it matters: Reduces the risk of cancers caused by HPV (including most cervical cancers). Also protects against most genital warts.
  • Impact: Over 80 million vaccinated worldwide. UK programme (15+ years) has led to big drops in HPV infections and genital warts. A 2021 Lancet study found cervical cancer rates 87% lower in women eligible for HPV vaccination at 12–13 years, compared with earlier, unvaccinated cohorts.
  • Who & when: Offered to boys and girls in Year 8 (age 12–13); most people now need one dose. Eligible up to your 25th birthday.
  • Important: Does not protect against other STIs and does not prevent pregnancy.
  • Cervical screening: Women aged 25+ should still attend screening—HPV vaccination prevents up to 90% of cases, but screening remains essential.

Td/IPV (Tetanus, Diphtheria, Polio) Teenage Booster

  • Tetanus: Affects the nervous system; can cause severe muscle spasms and breathing problems; acquired through cuts exposed to soil/manure (not person-to-person).
  • Diphtheria: Can quickly cause breathing problems; may damage heart and nerves; can be life-threatening.
  • Polio: Attacks the nervous system; can cause paralysis and can be fatal.
  • Schedule (total of 5 doses):
    1–3: as a baby
    4: at 3–5 years (pre-school booster)
    5: in Year 9 (age 13–14)
  • Product: The teenage booster is commonly Revaxis (see the Patient Information Leaflet).

MenACWY (Meningitis & Septicaemia)

  • What it protects against: Meningococcal groups A, C, W, Y—serious infections that can cause meningitis (brain/spinal lining swelling) and septicaemia (blood poisoning), which may lead to sepsis.
  • Why important: Although rare, meningococcal disease can be rapidly life-threatening and cause amputations, hearing loss, brain damage, and scarring.
  • When: Routine dose in Year 9/10 (around age 14).
  • Catch-up: If missed, you can get it up to your 25th birthday. First-time university students should ensure they’ve had it before enrolment.
  • MenB: Not covered by MenACWY; a different vaccine protects against MenB (given to babies; some higher-risk older people may be eligible).

Consent & Eligibility

  • Consent at school: A parent/guardian may be asked to sign a form. You may be able to self-consent after discussing with the nurse/doctor.
  • If you have a weakened immune system (e.g., transplant, cancer treatment, or medicines that suppress immunity), speak to your doctor or school nurse. You may need specialist advice—for example, on MMR or extra HPV doses.
  • MMR options: The UK uses two MMR vaccines; one is porcine gelatine-free—ask your nurse/GP if you prefer this.

Side Effects & Aftercare

  • Common: Soreness, redness, swelling at the injection site; sometimes a small, painless lump (usually disappears within weeks).
  • Less common: Fever, headache, dizziness, nausea, swollen glands.
  • If unwell: Take paracetamol (follow age-appropriate dosing). If needed, a second dose after 4–6 hours.
  • If fever persists after the second dose: contact your GP or NHS 111.
  • Aspirin warning: Do not take medicines containing aspirin if under 16.
  • Preventive dosing: It’s not generally recommended to give pain/fever medicines routinely before or after vaccination in anticipation of a fever.

Getting Your Vaccines

  • On the day: You’ll usually have two injections (one in each upper arm, or close together in one arm).
  • Nervous? Tell the nurse—relaxing your arm helps.
  • If mildly unwell (no fever): You can still be vaccinated.
  • If you have a fever: Postpone until recovered (to avoid confusing fever with vaccine effects).

Missed a Vaccine?

  • HPV, MenACWY, Td/IPV: If you miss an appointment, contact your school nurse or GP as soon as possible.
  • Eligibility: Most young people can receive these vaccines; most are eligible up to age 25 for HPV and MenACWY.
  • MMR check: Make sure you’ve had two doses. If never vaccinated, have one dose now and the second one month later.
  • Flu: Offered every winter via SAIS.
  • Travel & injuries: You may need extra vaccines for travel, and a tetanus dose after certain injuries—ask your practice nurse.

Questions or More Information

Your Mental Health Matters

Life can feel overwhelming sometimes—school, friendships, family, and everything in between. It’s completely normal to experience ups and downs, and looking after your mental health is just as important as taking care of your physical health. This space is here for you: to help you understand what mental health means, learn practical ways to cope with stress, and find support when you need it.

You’re not alone, and reaching out for help is a sign of strength. Explore the resources, to help you feel informed, empowered, and supported—because your wellbeing matters.

What is mental wellbeing?

 

Good mental wellbeing doesn't mean you won't ever encounter experiences that are difficult or challenging, but you will have the right skills to overcome problems.

Mental wellbeing is a mixture of thing such as; being happy, content, having high self-esteem, confidence, enjoying the things around you (the list could go on and on). Your mental and physical well-being are of course linked and if you are feeling fit and healthy, this will help you with your mental well-being.

Helpful websites:

Hampshire CAMHS

A really useful website with a range of videos, podcasts and guides for young people to help support mental health. Check out their events as well for opportunities for further learning and access CAMHS clinicians. 

NHS - Every Mind Matters

A wealth of information on how to improve your mental health and wellbeing. 

Anna Freud

A useful tool box for young people to use to manage their own mental health and improve wellbeing.

Young Minds

A website dedicated to the mental health of children and young people.

Online and virtual support

Below are some quick links to get you started in finding mental health you can access virtually:

Hampshire Public Health Nursing Service – Chat health

Chat Health 11-19 years

07507 332160 - The Chat Health text service is an easy way for young people in Hampshire aged 11-19 to confidentially ask for help with a range of issues. The service is manned by qualified school nurses who have a wealth of experience of working with young people and provide support with a range of health and wellbeing issues, including anxiety, relationships, self-harm and bullying. As well as giving advice, the team can signpost to appropriate services and other support. 

KOOTH

Your online mental wellbeing community offering anonymous, free emotional and mental health support for children and young people aged between 11 and 24.

SHOUT (24hrs)

Shout 85258 is a free, confidential, anonymous text support service. You can text from wherever you are in the UK. If you are struggling to cope and need to talk, trained Shout Volunteers are there for you, day or night.

Alumina

Alumina is a free, online 7 week course for young people struggling with self-harm. Each course has up to 14 young people, all accessing the sessions from their own phones, tablets or laptops across the UK. The courses take place on different evenings of the week and are run by friendly, trained counsellors and volunteer youth workers. 

Childline

Children and young people can contact Childline about anything. Whatever their worry.

There are lots of different ways to speak to a Childline counsellor or get support from other young people. Children and young people can send an email, call for free on 0800 1111 or log-in to chat with a 1-2-1 counsellor.

The Mix

Counselling services, a helpline, webchat and community message boards for young people who are struggling

Harmless

Harmless is the national centre of excellence for self harm and suicide prevention. They save lives by providing support, information, training and consultancy about self harm to individuals who self harm, their friends, families and professionals.

Tellmi

An app that allows young people to talk about difficult things with people their age, while hiding their identity. All posts and responses are moderated for safety 

YoungMinds

Offer signposting and support. Call on 0808 802 5544 or use their webchat service.

Calm Harm

Calm Harm is an award-winning app funded by teenage mental health charity stem4, to help manage the urge to self-harm. 

Sane

Provides care and emotional support for people aged 16 and over affected by mental illness, including families and carers 

Need more support?

This section contains information to help you either self-refer or be referred for support for mental health.

Below are some quick links to get you started:

Hampshire County Council Wellbeing Support Service

This service supports children with Social, Emotional and Mental Health difficulties which might manifest in a range of different ways, such as school refusal or challenging behaviour at home or in school. Referrals need to come through a Health service such as the school nursing team or GP.  

CAMHS – Mental Health Schools Team’s (Referral by schools)

Schools/colleges have a wider range of pastoral support available – this could include emotional literacy assistants, counselling, peer mentoring, school nursing team, MHSTs.

If your school has an MHST. They deliver evidence-based interventions for mild to moderate mental health and emotional wellbeing needs within the education setting.

Hampshire Youth Access

Counselling, mental health and emotional wellbeing advice and support for children and young people. Contact them to self-refer.

Find a local Youth Counselling Service 

The Frankie Service provide therapeutic counselling to Children and Young people aged 0-18 years, and play therapy for children who are victims of sexual abuse, sexual exploitation or female genital mutilation. The Frankie Service also provides support to families of children and young people referred by offering support and guidance. If you would like to refer a child / Young Person into the Frankie Service,  please complete a referral form, or send enquiries to frankie@hants.gov.uk or call 02380 636312.

CAMHS

Hampshire Child and Adolescent Mental Health Service (CAMHS) is an NHS specialist service that aims to help young people aged 5 -18 years and their families who are finding it hard to manage their emotional and psychological health, and who are suffering with acute, chronic and severe mental health problems.

Professionals can refer to CAMHS or parents can self refer. 

Urgent help - Getting support in a crisis

This section contains signposting to organisations that can provide urgent help in a time of crisis.

If in immediate danger, call 999

Crisis support service in the Emergency Department - 111

The 111 Mental Health Triage Service in Hampshire support children and young people up to the age of 26 who contact NHS 111 in a mental health crisis and/or with emotional or mental health needs. This provision provides young people with short-term, practical support, as well as a longer-term pathway to help young people to connect with specialist services.

CAMHS

Hampshire Child and Adolescent Mental Health Service (CAMHS) is an NHS specialist service that aims to help young people aged 5 -18 years. In a genuine crisis you can take go to A&E to be seen by a CAMHS psychiatrist. 

Papyrus

If you're under 35 and feel that life is not worth living any more, Papyrus's HOPELINE247 is available 24 hours a day, every day of the year:

Samaritans

Whatever you're going through, you can contact the Samaritans for support. They are open all day and night to listen to anyone who just needs to be heard.

Your Mental Health Matters

Life can feel overwhelming sometimes—school, friendships, family, and everything in between. It’s completely normal to experience ups and downs, and looking after your mental health is just as important as taking care of your physical health. This space is here for you: to help you understand what mental health means, learn practical ways to cope with stress, and find support when you need it.

You’re not alone, and reaching out for help is a sign of strength. Explore the resources, to help you feel informed, empowered, and supported—because your wellbeing matters.

What is mental wellbeing?

 

Good mental wellbeing doesn't mean you won't ever encounter experiences that are difficult or challenging, but you will have the right skills to overcome problems.

Mental wellbeing is a mixture of thing such as; being happy, content, having high self-esteem, confidence, enjoying the things around you (the list could go on and on). Your mental and physical well-being are of course linked and if you are feeling fit and healthy, this will help you with your mental well-being.

Helpful websites:

Hampshire CAMHS

A really useful website with a range of videos, podcasts and guides for young people to help support mental health. Check out their events as well for opportunities for further learning and access CAMHS clinicians. 

NHS - Every Mind Matters

A wealth of information on how to improve your mental health and wellbeing. 

Anna Freud

A useful tool box for young people to use to manage their own mental health and improve wellbeing.

Young Minds

A website dedicated to the mental health of children and young people.

Online and virtual support

Below are some quick links to get you started in finding mental health you can access virtually:

Hampshire Public Health Nursing Service – Chat health

Chat Health 11-19 years

07507 332160 - The Chat Health text service is an easy way for young people in Hampshire aged 11-19 to confidentially ask for help with a range of issues. The service is manned by qualified school nurses who have a wealth of experience of working with young people and provide support with a range of health and wellbeing issues, including anxiety, relationships, self-harm and bullying. As well as giving advice, the team can signpost to appropriate services and other support. 

KOOTH

Your online mental wellbeing community offering anonymous, free emotional and mental health support for children and young people aged between 11 and 24.

SHOUT (24hrs)

Shout 85258 is a free, confidential, anonymous text support service. You can text from wherever you are in the UK. If you are struggling to cope and need to talk, trained Shout Volunteers are there for you, day or night.

Alumina

Alumina is a free, online 7 week course for young people struggling with self-harm. Each course has up to 14 young people, all accessing the sessions from their own phones, tablets or laptops across the UK. The courses take place on different evenings of the week and are run by friendly, trained counsellors and volunteer youth workers. 

Childline

Children and young people can contact Childline about anything. Whatever their worry.

There are lots of different ways to speak to a Childline counsellor or get support from other young people. Children and young people can send an email, call for free on 0800 1111 or log-in to chat with a 1-2-1 counsellor.

The Mix

Counselling services, a helpline, webchat and community message boards for young people who are struggling

Harmless

Harmless is the national centre of excellence for self harm and suicide prevention. They save lives by providing support, information, training and consultancy about self harm to individuals who self harm, their friends, families and professionals.

Tellmi

An app that allows young people to talk about difficult things with people their age, while hiding their identity. All posts and responses are moderated for safety 

YoungMinds

Offer signposting and support. Call on 0808 802 5544 or use their webchat service.

Calm Harm

Calm Harm is an award-winning app funded by teenage mental health charity stem4, to help manage the urge to self-harm. 

Sane

Provides care and emotional support for people aged 16 and over affected by mental illness, including families and carers 

Need more support?

This section contains information to help you either self-refer or be referred for support for mental health.

Below are some quick links to get you started:

Hampshire County Council Wellbeing Support Service

This service supports children with Social, Emotional and Mental Health difficulties which might manifest in a range of different ways, such as school refusal or challenging behaviour at home or in school. Referrals need to come through a Health service such as the school nursing team or GP.  

CAMHS – Mental Health Schools Team’s (Referral by schools)

Schools/colleges have a wider range of pastoral support available – this could include emotional literacy assistants, counselling, peer mentoring, school nursing team, MHSTs.

If your school has an MHST. They deliver evidence-based interventions for mild to moderate mental health and emotional wellbeing needs within the education setting.

Hampshire Youth Access

Counselling, mental health and emotional wellbeing advice and support for children and young people. Contact them to self-refer.

Find a local Youth Counselling Service 

The Frankie Service provide therapeutic counselling to Children and Young people aged 0-18 years, and play therapy for children who are victims of sexual abuse, sexual exploitation or female genital mutilation. The Frankie Service also provides support to families of children and young people referred by offering support and guidance. If you would like to refer a child / Young Person into the Frankie Service,  please complete a referral form, or send enquiries to frankie@hants.gov.uk or call 02380 636312.

CAMHS

Hampshire Child and Adolescent Mental Health Service (CAMHS) is an NHS specialist service that aims to help young people aged 5 -18 years and their families who are finding it hard to manage their emotional and psychological health, and who are suffering with acute, chronic and severe mental health problems.

Professionals can refer to CAMHS or parents can self refer. 

Urgent help - Getting support in a crisis

This section contains signposting to organisations that can provide urgent help in a time of crisis.

If in immediate danger, call 999

Crisis support service in the Emergency Department - 111

The 111 Mental Health Triage Service in Hampshire support children and young people up to the age of 26 who contact NHS 111 in a mental health crisis and/or with emotional or mental health needs. This provision provides young people with short-term, practical support, as well as a longer-term pathway to help young people to connect with specialist services.

CAMHS

Hampshire Child and Adolescent Mental Health Service (CAMHS) is an NHS specialist service that aims to help young people aged 5 -18 years. In a genuine crisis you can take go to A&E to be seen by a CAMHS psychiatrist. 

Papyrus

If you're under 35 and feel that life is not worth living any more, Papyrus's HOPELINE247 is available 24 hours a day, every day of the year:

Samaritans

Whatever you're going through, you can contact the Samaritans for support. They are open all day and night to listen to anyone who just needs to be heard.

Healthy Relationships

Forming healthy relationships is really important, you will have close relationships with friends, family, boyfriends and girlfriends.  As you get older your relationships will change and develop and you get to know what you enjoy about a relationship and what you don't.

How you tell if your relationship is healthy

Not all relationships will work out and the person your involved with, may try and make you do things that you are not comfortable with or force you into things.

People who do this may want you to be their friend, girlfriend or boyfriend. They might offer your gifts or shower you with compliments, they also may use force, violence, bribery and humiliation to get you to do things that you don't want to, including having sex with you against your will.

Being aware of the warning signs is really important as sexual exploitation can happen to anyone, regardless of age, ethnicity and gender.

How to spot an unhealthy relationship

If you're worried about the situation that you are in or you're worried about a friend or family member, then there are lots of people you can talk to, don't bottle it up.

More information from Childline on relationships

Healthy Relationships

Forming healthy relationships is really important, you will have close relationships with friends, family, boyfriends and girlfriends.  As you get older your relationships will change and develop and you get to know what you enjoy about a relationship and what you don't.

How you tell if your relationship is healthy

Not all relationships will work out and the person your involved with, may try and make you do things that you are not comfortable with or force you into things.

People who do this may want you to be their friend, girlfriend or boyfriend. They might offer your gifts or shower you with compliments, they also may use force, violence, bribery and humiliation to get you to do things that you don't want to, including having sex with you against your will.

Being aware of the warning signs is really important as sexual exploitation can happen to anyone, regardless of age, ethnicity and gender.

How to spot an unhealthy relationship

If you're worried about the situation that you are in or you're worried about a friend or family member, then there are lots of people you can talk to, don't bottle it up.

More information from Childline on relationships

Bullying

Bullying is a serious issue that can make school, social media, or even hanging out with friends feel overwhelming. Bullying can hurt more than people realise. The good news? You don't have to tackle it alone. Here you will find how to spot bullying, what you can do if it happens to you or a friend, and how to help make your world a kinder place.

What is bullying?

  • being called names 
  • being pushed around 
  • being humiliated or put down 
  • having you things messed around with 
  • having money taken 
  • having rumours spread about you 
  • being left out or ignored 
  • being threatened 
  • being physically hurt 
  • being intimidated 

Being bullied or know someone who is?

It doesn’t matter what colour hair you have; how you speak; how you walk; how you talk – it is not your fault if you get bullied. We are all different in some way and that’s what makes us amazing.

Whether you are a boy or a girl, old or young, big or small – bullying makes you feel rubbish and it’s okay to be upset about it. The important thing is that you tell someone about it. If you feel you can, talk to a teacher you trust or your parents, brother or sister. If you don’t want to do that you can always contact Childline and speak to them about how you feel.

It can help if you keep a record of what happened, when it happened, and who was involved. If the bullying is online, keep the evidence – save or copy any photos, videos, texts, emails or posts. This can help if you decide to report the bullying.

It can be tempting if you are being bullied to retaliate – to send a horrible message back to someone, to try and embarrass and hurt the other person, or to fight back. This is not a good idea – you might end up getting into trouble or get yourself even more hurt. Think about other ways you can respond to bullying. For example, practice saying: “I don’t like it when you say that/do that – please stop.” Think about other people who can help you if you are being bullied – this could be other classmates, or a teacher.

Only hang out with people who make you feel good about yourself. If someone constantly puts you down they are not a real friend and not worth your time.

Be kind to yourself, and do things that make you feel good, relax and make new friends. You might play an instrument; write lyrics; 
draw cartoons; dance; act or join a sports club. This is your life so make sure it’s the best life possible – don’t let anyone bring you down.

Overcoming The Effects Of Bullying -Young Minds

Remember to be kind to other people! Just because someone is different to you – that doesn’t mean you are better than them or have a right to make them feel bad. If you mess up, say sorry. You don’t have to be friends with everyone – but you should always show respect, make it clear that you don’t like it when people bully others, and stick up for people who are having a hard time. 

More information on bullying from Childline

Bullying

Bullying is a serious issue that can make school, social media, or even hanging out with friends feel overwhelming. Bullying can hurt more than people realise. The good news? You don't have to tackle it alone. Here you will find how to spot bullying, what you can do if it happens to you or a friend, and how to help make your world a kinder place.

What is bullying?

  • being called names 
  • being pushed around 
  • being humiliated or put down 
  • having you things messed around with 
  • having money taken 
  • having rumours spread about you 
  • being left out or ignored 
  • being threatened 
  • being physically hurt 
  • being intimidated 

Being bullied or know someone who is?

It doesn’t matter what colour hair you have; how you speak; how you walk; how you talk – it is not your fault if you get bullied. We are all different in some way and that’s what makes us amazing.

Whether you are a boy or a girl, old or young, big or small – bullying makes you feel rubbish and it’s okay to be upset about it. The important thing is that you tell someone about it. If you feel you can, talk to a teacher you trust or your parents, brother or sister. If you don’t want to do that you can always contact Childline and speak to them about how you feel.

It can help if you keep a record of what happened, when it happened, and who was involved. If the bullying is online, keep the evidence – save or copy any photos, videos, texts, emails or posts. This can help if you decide to report the bullying.

It can be tempting if you are being bullied to retaliate – to send a horrible message back to someone, to try and embarrass and hurt the other person, or to fight back. This is not a good idea – you might end up getting into trouble or get yourself even more hurt. Think about other ways you can respond to bullying. For example, practice saying: “I don’t like it when you say that/do that – please stop.” Think about other people who can help you if you are being bullied – this could be other classmates, or a teacher.

Only hang out with people who make you feel good about yourself. If someone constantly puts you down they are not a real friend and not worth your time.

Be kind to yourself, and do things that make you feel good, relax and make new friends. You might play an instrument; write lyrics; 
draw cartoons; dance; act or join a sports club. This is your life so make sure it’s the best life possible – don’t let anyone bring you down.

Overcoming The Effects Of Bullying -Young Minds

Remember to be kind to other people! Just because someone is different to you – that doesn’t mean you are better than them or have a right to make them feel bad. If you mess up, say sorry. You don’t have to be friends with everyone – but you should always show respect, make it clear that you don’t like it when people bully others, and stick up for people who are having a hard time. 

More information on bullying from Childline

Sexuality describes how you express yourself in a sexual way. Part of your sexuality is your sexual orientation, which refers to who you’re attracted to, want to have sex with and fall in love with. You might also want to date both genders or you might not be interested in either or having a relationship at all.  Or you might be confused about how you feel all together, if you do, don't worry, some people know from an early age and some may not know until they are older and more comfortable with themselves. 

Advice on Coming Out

Some people are really confident at displaying their sexuality but it's not easy for everyone, however there are loads of different organisations throughout Hampshire and Nationally that can offer support, information and groups of like-minded people.

Organisations supporting LGBTQ+ people:

Consortium
This membership organisation work to support LGBT+ organisations and projects around the country. Use the site's Member's Directory to find local mental health services.

LGBT Foundation
The LGBT Foundation offers information, advice, and support services, including a Talking Therapies Programme to LGBT people.

Mind LGBTQ
Get information about mental health support for people who are lesbian, gay, bisexual, trans, intersex, non-binary, queer or questioning (LGBTIQ).

Pink Therapy
Pink Therapy has an online directory of therapists who work with people who are lesbian, gay, bisexual, transgender, intersex and queer or questioning (LGBTIQ), and people who are gender- and sexual-diverse (GSD).

Stonewall
Find LGBT mental health services near you using Stonewall's "What's in my area?"search box.

Switchboard LGBT+ Helpline
Switchboard provides a listening service for LGBT+ people over the phone, via email and online chat. It can provide you with contact details of an LGBT-friendly therapist.

Mind Out

Mind Out provides face to face mental health support in Sussex but support people who live any where in the UK online.

Imaan
Imaan is a charity that supports lesbian, gay, bisexual, trans, queer or questioning (LGBTQ) Muslims, providing an online forum where people can share experiences and ask for help.

Also remember that no-one should have to go through any discrimination or bullying, if you or a friend is experiencing anything, you need to make sure you speak to an adult you trust as soon as possible.

Hampshire Police have Lesbian and Gay Liaison Officers (LAGLO) who will speak to you in complete confidentiality if you are experiencing any discrimination or bullying.

More information from Breakout Youth for LGBTQ+ young people

Sexuality describes how you express yourself in a sexual way. Part of your sexuality is your sexual orientation, which refers to who you’re attracted to, want to have sex with and fall in love with. You might also want to date both genders or you might not be interested in either or having a relationship at all.  Or you might be confused about how you feel all together, if you do, don't worry, some people know from an early age and some may not know until they are older and more comfortable with themselves. 

Advice on Coming Out

Some people are really confident at displaying their sexuality but it's not easy for everyone, however there are loads of different organisations throughout Hampshire and Nationally that can offer support, information and groups of like-minded people.

Organisations supporting LGBTQ+ people:

Consortium
This membership organisation work to support LGBT+ organisations and projects around the country. Use the site's Member's Directory to find local mental health services.

LGBT Foundation
The LGBT Foundation offers information, advice, and support services, including a Talking Therapies Programme to LGBT people.

Mind LGBTQ
Get information about mental health support for people who are lesbian, gay, bisexual, trans, intersex, non-binary, queer or questioning (LGBTIQ).

Pink Therapy
Pink Therapy has an online directory of therapists who work with people who are lesbian, gay, bisexual, transgender, intersex and queer or questioning (LGBTIQ), and people who are gender- and sexual-diverse (GSD).

Stonewall
Find LGBT mental health services near you using Stonewall's "What's in my area?"search box.

Switchboard LGBT+ Helpline
Switchboard provides a listening service for LGBT+ people over the phone, via email and online chat. It can provide you with contact details of an LGBT-friendly therapist.

Mind Out

Mind Out provides face to face mental health support in Sussex but support people who live any where in the UK online.

Imaan
Imaan is a charity that supports lesbian, gay, bisexual, trans, queer or questioning (LGBTQ) Muslims, providing an online forum where people can share experiences and ask for help.

Also remember that no-one should have to go through any discrimination or bullying, if you or a friend is experiencing anything, you need to make sure you speak to an adult you trust as soon as possible.

Hampshire Police have Lesbian and Gay Liaison Officers (LAGLO) who will speak to you in complete confidentiality if you are experiencing any discrimination or bullying.

More information from Breakout Youth for LGBTQ+ young people

What is contraception?

Contraceptive methods protect against pregnancy. If you use contraception correctly, you can have sex without worrying about getting pregnant or getting someone pregnant.

Most methods of contraception won’t protect you against catching or passing on a sexually transmitted infection (STI). Condoms are the only method that protects against both STIs and pregnancy. Protect your own and your partner’s health by using condoms as well as your chosen method of contraception.

Will they tell my parents?

Contraception services are free and confidential, including for people under 16 years old. This means the doctor or nurse won’t tell your parents or anyone else, as long as they believe you’re mature enough to understand the information and decisions involved.

There are strict guidelines for medical professionals who work with people under 16. If they believe there’s a risk to your safety and welfare, they may decide to tell your parents.

Where to get free contraception

You can get free contraception and condoms from:

  • some GP surgeries - talk to your GP or practice nurse
  • community contraceptive clinics
  • some genitourinary medicine (GUM) clinics
  • sexual health clinics – these offer contraceptive and STI testing services
  • some young people's services

Find your nearest sexual health service, including contraceptive clinics.

Find out more about visiting an STI clinic 

 

What is contraception?

Contraceptive methods protect against pregnancy. If you use contraception correctly, you can have sex without worrying about getting pregnant or getting someone pregnant.

Most methods of contraception won’t protect you against catching or passing on a sexually transmitted infection (STI). Condoms are the only method that protects against both STIs and pregnancy. Protect your own and your partner’s health by using condoms as well as your chosen method of contraception.

Will they tell my parents?

Contraception services are free and confidential, including for people under 16 years old. This means the doctor or nurse won’t tell your parents or anyone else, as long as they believe you’re mature enough to understand the information and decisions involved.

There are strict guidelines for medical professionals who work with people under 16. If they believe there’s a risk to your safety and welfare, they may decide to tell your parents.

Where to get free contraception

You can get free contraception and condoms from:

  • some GP surgeries - talk to your GP or practice nurse
  • community contraceptive clinics
  • some genitourinary medicine (GUM) clinics
  • sexual health clinics – these offer contraceptive and STI testing services
  • some young people's services

Find your nearest sexual health service, including contraceptive clinics.

Find out more about visiting an STI clinic 

 

Sexting and sending nudes

Sexting is when you might be asked to send photos of yourself naked or partially naked, or you send/share a picture of someone who is naked or partially naked. You might think its ok to send pictures of yourself to your girlfriend, boyfriend or friend. Once you have sent it though you wont have any control over it, and it might be shared on social media or via text.

Sexting and the law

Since 9 February 2021, new laws apply to the sharing of “intimate images” without the consent of the person in the images. If a person records, distribute or publishes intimate images of someone without their permission, they have broken the law.

Intimate images include any photo or video of:

  • Someone’s genitals, breasts, bum or anal region
  • The underwear covering these parts of the body
  • A naked person
  • A person engaged in any form of sexual activity

Depending on a person’s intent when sharing the images, they can face a maximum prison sentence of up to 7 years.

Remember, if you are under 18, a sexual image of you will be considered child exploitation material. This means that you and the person you send it to could be in some very serious trouble.

Having a sexual picture or video of someone under 18 years of age, and sending that picture to other people, is illegal and can lead to criminal prosecution. Penalties can include jail time, a fine, and being added to the sex offenders register for at least two and a half years.

Things to consider before sexting someone

If your partner or someone you’re talking to has suggested you start sexting, or if it’s something you want to suggest yourself, take some time to think about it before you do it.

Here are some questions to ask yourself:

  • Do you feel confident and secure in sending a sext?
  • How would you feel if a naked image of you were to appear on social media?
  • Do you trust the person you’re sexting?
  • Will this person be comfortable with receiving a sext?

Here are some other things to consider before deciding to start sexting someone:

  • Images can be saved and screenshot, even if they’re meant to disappear, like on Snapchat
  • Even if you trust the person now, if you were to fall out or break up for any reason in the future, your image could appear online
  • Video calls and skype sessions could be recorded without your knowledge
  • Some people have been blackmailed using their nudes or sexts, which means threatening to send your pictures to your friends and family or post them online if you don’t do what they say

More advice on how to decide whether to sext and how to do it safely if you do decide to do it

More advice from Childline on sexting

What does ‘sending nudes’ mean? 

‘Sending nudes’ specifically refers to the act of sending naked photos of yourself to someone else, but is used more broadly to mean sending photos of yourself which are sexually explicit including ‘semi-nudes’ or topless shots.  

Like with sexting, it can be a way of people flirting and engaging sexually with people digitally, whether or not they intend to be physically sexual with that person.  

Sending nudes and the law 

It is illegal to send naked images or videos of, or to, people under 18. This means that, if you are under 18, you should not be sending or receiving sexually explicit images even if you are in a sexual relationship with the other person/people. If you are over 18, it is illegal for you to receive sexually explicit photos of someone who is under 18.  

What if I’m sending images of myself to my partner?

If you are under 18, any nudes or sexually explicit images you take of yourself will be considered Youth Produced Sexual Imagery (YPSI) and sharing them is illegal. This is the case even if it is with someone you are in a relationship with, you are having sex with and/or they are the same age as you. 

If you receive images and you think a child or young person may be being exploited, or if someone has sexual images of you and you are under 18, you should speak with a trusted adult or someone at an organisation like Childline .

Consent

You should never be pressured into doing or sending something you don’t want to, and this includes sexting or sending nudes. You should also never pressure someone into sending you sexual messages, or send them sexual messages without their consent. More information about consent. 

Think about if you really want to send sexts or nudes, or if you being pressured into it by someone. Do you feel like you need to because “everyone’s doing it” or because it will get someone to like you more? If you feel uncomfortable about the idea of sexting or sending nudes, or you just aren’t sure, then you don’t have to do it. 

It’s also important to remember that sexting isn’t a contract for further sexual behaviour. You may be enjoying exchanging sexual messages with someone and sharing in a fantasy with them, but this doesn’t mean you have to do anything else sexual with them, even if you are in a relationship. It is normal to want to flirt and express your sexual desires to someone without wanting to act on them in a physical way. 

Know the risks

There are a number of potential pitfalls or consequences linked to sending nudes, some of which may not seem obvious at the time.  

It’s important to know that once you send or upload an image or video, you lose all control over it. Everything you share could be sent to someone else or posted online and potentially seen by anyone, including your friends, family and total strangers. People can take screenshots and capture your image on their phone, even if you send a photo with a time limit. Those messages, images or video could potentially exist forever and could resurface when you least expect it. 

Whenever you are thinking of sending someone nudes you should consider: 

  • Can you be sure that the person you are sending photos to won’t show their friends or post them publicly online? 
  • Is the phone being used by the person you’re sexting 100% secure at all times or is there a chance that someone else might unlock their phone and find your messages? 
  • Could someone see an image on their phone over their shoulder? 
  • If you meet someone online and decide to start sexting with them, are you absolutely sure they are who they say they are? Remember: it’s easy to pretend to be someone you are not online. 
  • Could you be putting yourself at risk of blackmail or bullying? If someone has private images of you or messages from you, they could use them against you. 
  • Are you opening yourself up to unwanted attention from dangerous people on the internet? Sex offenders are often experts when it comes to finding these images and distributing them. 
  • Are you breaking the law? Sending nudes can feel harmless but receiving or sending sexually explicit pictures of a person under 18 is illegal, even if they were taken with their permission, and even if they are photos that they took of themselves. 

Intimate Image Abuse

Intimate image abuse (also known as ‘revenge porn’) is when someone takes or shares an intimate image of someone else, with the intention to humiliate, intimidate, alarm or distress the person. It is never okay to do this, and is a violation of someone’s consent.  

If you are a victim of this, you don’t have to deal with it alone. You can speak to a trusted adult and/or contact Childline. You can also contact the Revenge Porn Helpline on their website or by calling 0345 6000 459. 

Visit the Childline website or call them on 0800 1111.

Sexting and sending nudes

Sexting is when you might be asked to send photos of yourself naked or partially naked, or you send/share a picture of someone who is naked or partially naked. You might think its ok to send pictures of yourself to your girlfriend, boyfriend or friend. Once you have sent it though you wont have any control over it, and it might be shared on social media or via text.

Sexting and the law

Since 9 February 2021, new laws apply to the sharing of “intimate images” without the consent of the person in the images. If a person records, distribute or publishes intimate images of someone without their permission, they have broken the law.

Intimate images include any photo or video of:

  • Someone’s genitals, breasts, bum or anal region
  • The underwear covering these parts of the body
  • A naked person
  • A person engaged in any form of sexual activity

Depending on a person’s intent when sharing the images, they can face a maximum prison sentence of up to 7 years.

Remember, if you are under 18, a sexual image of you will be considered child exploitation material. This means that you and the person you send it to could be in some very serious trouble.

Having a sexual picture or video of someone under 18 years of age, and sending that picture to other people, is illegal and can lead to criminal prosecution. Penalties can include jail time, a fine, and being added to the sex offenders register for at least two and a half years.

Things to consider before sexting someone

If your partner or someone you’re talking to has suggested you start sexting, or if it’s something you want to suggest yourself, take some time to think about it before you do it.

Here are some questions to ask yourself:

  • Do you feel confident and secure in sending a sext?
  • How would you feel if a naked image of you were to appear on social media?
  • Do you trust the person you’re sexting?
  • Will this person be comfortable with receiving a sext?

Here are some other things to consider before deciding to start sexting someone:

  • Images can be saved and screenshot, even if they’re meant to disappear, like on Snapchat
  • Even if you trust the person now, if you were to fall out or break up for any reason in the future, your image could appear online
  • Video calls and skype sessions could be recorded without your knowledge
  • Some people have been blackmailed using their nudes or sexts, which means threatening to send your pictures to your friends and family or post them online if you don’t do what they say

More advice on how to decide whether to sext and how to do it safely if you do decide to do it

More advice from Childline on sexting

What does ‘sending nudes’ mean? 

‘Sending nudes’ specifically refers to the act of sending naked photos of yourself to someone else, but is used more broadly to mean sending photos of yourself which are sexually explicit including ‘semi-nudes’ or topless shots.  

Like with sexting, it can be a way of people flirting and engaging sexually with people digitally, whether or not they intend to be physically sexual with that person.  

Sending nudes and the law 

It is illegal to send naked images or videos of, or to, people under 18. This means that, if you are under 18, you should not be sending or receiving sexually explicit images even if you are in a sexual relationship with the other person/people. If you are over 18, it is illegal for you to receive sexually explicit photos of someone who is under 18.  

What if I’m sending images of myself to my partner?

If you are under 18, any nudes or sexually explicit images you take of yourself will be considered Youth Produced Sexual Imagery (YPSI) and sharing them is illegal. This is the case even if it is with someone you are in a relationship with, you are having sex with and/or they are the same age as you. 

If you receive images and you think a child or young person may be being exploited, or if someone has sexual images of you and you are under 18, you should speak with a trusted adult or someone at an organisation like Childline .

Consent

You should never be pressured into doing or sending something you don’t want to, and this includes sexting or sending nudes. You should also never pressure someone into sending you sexual messages, or send them sexual messages without their consent. More information about consent. 

Think about if you really want to send sexts or nudes, or if you being pressured into it by someone. Do you feel like you need to because “everyone’s doing it” or because it will get someone to like you more? If you feel uncomfortable about the idea of sexting or sending nudes, or you just aren’t sure, then you don’t have to do it. 

It’s also important to remember that sexting isn’t a contract for further sexual behaviour. You may be enjoying exchanging sexual messages with someone and sharing in a fantasy with them, but this doesn’t mean you have to do anything else sexual with them, even if you are in a relationship. It is normal to want to flirt and express your sexual desires to someone without wanting to act on them in a physical way. 

Know the risks

There are a number of potential pitfalls or consequences linked to sending nudes, some of which may not seem obvious at the time.  

It’s important to know that once you send or upload an image or video, you lose all control over it. Everything you share could be sent to someone else or posted online and potentially seen by anyone, including your friends, family and total strangers. People can take screenshots and capture your image on their phone, even if you send a photo with a time limit. Those messages, images or video could potentially exist forever and could resurface when you least expect it. 

Whenever you are thinking of sending someone nudes you should consider: 

  • Can you be sure that the person you are sending photos to won’t show their friends or post them publicly online? 
  • Is the phone being used by the person you’re sexting 100% secure at all times or is there a chance that someone else might unlock their phone and find your messages? 
  • Could someone see an image on their phone over their shoulder? 
  • If you meet someone online and decide to start sexting with them, are you absolutely sure they are who they say they are? Remember: it’s easy to pretend to be someone you are not online. 
  • Could you be putting yourself at risk of blackmail or bullying? If someone has private images of you or messages from you, they could use them against you. 
  • Are you opening yourself up to unwanted attention from dangerous people on the internet? Sex offenders are often experts when it comes to finding these images and distributing them. 
  • Are you breaking the law? Sending nudes can feel harmless but receiving or sending sexually explicit pictures of a person under 18 is illegal, even if they were taken with their permission, and even if they are photos that they took of themselves. 

Intimate Image Abuse

Intimate image abuse (also known as ‘revenge porn’) is when someone takes or shares an intimate image of someone else, with the intention to humiliate, intimidate, alarm or distress the person. It is never okay to do this, and is a violation of someone’s consent.  

If you are a victim of this, you don’t have to deal with it alone. You can speak to a trusted adult and/or contact Childline. You can also contact the Revenge Porn Helpline on their website or by calling 0345 6000 459. 

Visit the Childline website or call them on 0800 1111.

Helpful links