HOT Tips

Read some of our HOT Tips collected from the team and young people.

Dealing With Pressure

Be Different!
It’s OK to say no and do something different from your mates

Think about what you want to say to someone who is pressuring you.

Be Honest
Tell whoever is putting pressure on you what you are thinking. Try to be honest.

Be direct
Make what you say short and direct – don’t give excuses.

Learn from your mistakes
We all make mistakes. Learn from past experience but try not to dwell on them too long.

Role Model
Take a good look at a positive role model (someone you look up to) and learn from them.

Get Healthy

Get Balanced
Quite simply, we are what we eat. The key word is ‘balance’, if we get
this bit right, our bodies will be in harmony. Try to have your 5 fruit and veg a day.

Don’t skip breakfast!
After going overnight without food, your energy reserves are low and
your body, and perhaps, more importantly, your brain needs fuel.

Drink plenty of water
Keep hydrated, it’s recommended that we should drink about 2 litres a day.
Water flushes out toxins!

Regular exercising provides you with more energy.
Exercising, especially aerobic, increases the body’s virus-killing cells.

This is just as important as staying fit. Make sure you recharge your batteries.
Unwind, take up a hobby and start socialising – this can fight stress and depression.

Get enough sleep
Between 7 – 9 hours a night is recommended.  If you need a bit more, take it!

Drink sensibly – 
If you are old enough to drink, go easy on the alcohol.
Binge drinking can leave you with really bad hangovers, and increase your
chances of being ill and getting into fights with your pals. Remember,
alcohol is a depressant, if you’re feeling depressed it’s best to avoid alcohol.

Quit the fags
It’s a tough habit to kick. If you want help cutting down or quitting, your
GP can get you free help and support.

Don’t be too hard on yourself
We all make mistakes or slip up; it is more important how you
respond to a setback than the setback itself.

Try your best
We’ve all got different limits. Do your best and give yourself a pat on
the back for your achievement! 

Great Nights Out

Get Ready
Blast those tunes out!

Plan your night
What to wear? Where to go? What you’re going to do?

Have a Munch!
Don’t go out on an empty stomach. If a drink is part of your plan – take it easy.

Don’t gulp!
Just sip and try to have soft drinks in between.

Carry condoms …
If you plan to do more than just kiss.

Top Up
Have credit on your phone for those ‘just in case moments’.

Look out for your pals
and make sure they are looking out for you!

If you can’t be good, be safe! 

Get confidence!

What do you want?
Think about how you feel when you do what YOU want. No doubt you feel in control, confident and calmer.

Be your own best mate
What advice would you give a mate if they were feeling pressured? Take some of your own advice!

You are important
Try and do things which make you feel good about yourself and boost your confidence.

Try acting more confident in different situations.

Food Vs Mood

Did you know that eating certain types of food can make you feel calmer and help you to think clearer? Food can also make you more energetic and give you a positive outlook on things. The food we eat can not only be good for our health but also good for our mood.

Here are our Top Ten Tips to help you feel better!

  • Eating smaller portions of food can keep your blood sugar up and helps you from crashing or feeling low.
  • You could try lots of different fruit and veg. Different colours are good for you in different ways.
  • Water can help your body work properly.
  • Some fats are good for you – Cheese, milk, yoghurt, nuts, seeds and fish. It’s good for your brain and can make you feel better.
  • Protein found in meat, fish, cheese, eggs, peas, beans lentils, seeds and nuts. It could help you think more clearly.
  • Try not to have caffeine late at night. You could try camomile tea instead of a coffee.
  • Try swapping crisps and sugary snacks for veggies and dips.
  • Eating things high in fibre can be good for your gut and your brain.
  • Try to eat breakfast. Porridge would keep you full until lunchtime.
  • Mix it up a bit and try new things. You never know you might find something new you really like.

If you have any questions about how food can affect your mood you could email us for advice.

Email Us 

You could come to one of our Drop-Ins and chat with someone in our free confidential service for advice and support.

Or, you could come along to one of our Feel Good groups where we discuss issues, do some physical activity and have a healthy snack.