Mental and emotional health

Get support

• Visit where to get urgent help in a crisis on Norfolk and Suffolk NHS Foundation Trust website
• Discover helplines for care leavers on GOV.UK's support for care leavers website
• NHS Norfolk and Waveney Talking Therapies can help you if you are feeling stressed, anxious or depressed. You can self-refer yourself for support.
• MAP helps young people in Norfolk. They provide counselling and mental health advice. See how MAP can help you.
• Kooth is a digital mental and emotional health support service. It is available up to 10pm every day. You can join the online community and get support from a team of experienced counsellors.
  • Access is free and there is no cost for support
  • There are no waiting lists
  • No one will know who you are
  • You do not need to experience specific issues before you can get support

• Support for Success (SfS) is a therapeutic support service for young people who have experience of the care system. The service provides a space to talk and be heard. You will do activities to help you reflect on your experiences and build your confidence. You might meet with a practitioner one-to-one, or with your carer. Your social worker or personal assistant can request the service on your behalf.

Looking after your wellbeing 

Ideas from young people with care experience in Norfolk 

Everyone looks after their wellbeing in different ways - and that's okay. Young people shared the ideas below at a Norfolk in Care Council (NiCC) workshop. They talked honestly about what helps them feel calmer, more grounded or more themselves.

Explore what works for you. Try new things. Mix and match. And remember....you're not on your own. 

Music, podcasts and audio 

• Listening to music that matches your mood 
• Podcasts that help you unwind or distract your mind 
• Audio stimulation or background noise for comfort 
• Creating playlists that help you reset 

Reading and creative interests 

• Getting lost in a book 
• Drawing or painting 
• Weekly creative sessions (like Dotty Pottery) 
• Crochet, knitting or cross‑stitch 
• Making TikTok or Insta edits of things you enjoy (like horse‑riding or skate boarding clips) 

Support from people (and pets!) 

• Talking to friends 
• "Ranting to my best mate" 
• Having a cuppa, biscuit and a chat 
• Spending time with family or trusted adults 
• Support from school counsellors  
• Comfort from pets - dogs, horses, or any animals that make you feel calm 

Exercise and being active 

• Walks or time outside 
• Biking 
• Rugby 
• Horse riding 
• Any kind of movement that helps clear your head 

Fun, games and hobbies 

• Roblox, Fortnite, Minecraft 
• Quiz games 
• Cooking or baking (cake, food, treats!) 
• Skincare routines or make‑up practice 

Mindfulness and calming techniques 

• Breathwork 
• Slow, mindful exercises 
• Gentle stretching 
• Taking time out in a quiet space 
• Journalling or thinking time 

Personal space and boundaries 

• Staying by yourself when you need to recharge 
• Leaving places or situations that feel stressful 
• Switching off your phone for a break 
• Sleeping or taking a proper rest 
• Spending time with people who feel safe 

When things feel overwhelming 

• Some young people said that when things feel heavy, they: 
• Step outside 
• Move to a calmer space 
• Distract themselves with something small and familiar 
• Reach out to one trusted person 

What works for you? 

Everyone's different. What helps one person might not help another - and that's completely fine. 

Try the ideas that feel right for you, and keep building your own wellbeing toolkit.