I want to learn about mental health

We all need to look after our mental health and know who to turn to if things feel too much. Looking after your mental health is just as important as looking after your physical health. 

We’ve put together information on some of the feelings that you might be having. This includes tips on how to handle these feelings, and information on where to get support.

You can also find a list of useful websites and advice on how to take care of your mental health.

If you’re not sure where to get support, call the Portsmouth Mental Health Hub on 0300 123 6621 (Monday-Friday, 8am-6pm) to talk to the team.

Anxious and worried

Things like exams, job interviews or even changes at home can make you feel anxious. It’s a normal reaction to stress and change.

Most people worry at some point, but the worries should stop after the stress or change has ended. For others, these feelings don’t go away so easily. 

How you might be feeling

There are lots of different feelings that come with anxiety and worry, but these are some of the most common.

• Feeling constantly “on edge”
• Finding it hard to concentrate or make decisions 
• Feeling sick, or having a stomach ache
• Dreading certain situations, and cancelling plans because of your worries
• Struggling to sleep because of your worries

Top tips

Mind has lots of useful tips and advice to help you cope with these feelings, and better understand anxiety and worry. Visit their website to find coping skills and personal stories from other people.

When to get help

If you’re struggling to cope with anxiety and the things you’re trying yourself are not helping, take a look at the free support services which can help you. 

There’s lots of options – including both online and in person support. 

PositiveMinds and Kooth are good options for support with anxiety, but any service will welcome and support you to get the right help you need.

If you’re not sure where to get support, call the Portsmouth Mental Health Hub on 0300 123 6621 (Monday-Friday, 8am-6pm) to talk to the team.

Low and sad

We all have times when our mood is low and we’re feeling sad or miserable. Usually, these feelings pass after a short time.

If you’re feeling low and sad for a long time and it affects your everyday life, then it could be a sign that you’re experiencing depression.

How you might be feeling

There are lots of different feelings that come with depression, but these are some of the most common.

• Feeling numb or worthless
• Regularly feeling irritated and annoyed
• Overwhelming feelings of sadness, guilt, anger or hopelessness
• Blaming yourself for everything
• Criticising yourself more often

Top tips

Mind has lots of information on their website to help you understand depression. You can read personal stories, learn about what causes depression and find tips to help you feel better.

These tips include trying mindfulness, keeping a mood diary and looking after your physical health.

When to get help

If you’re struggling to cope with feeling low or sad and the things you’re trying yourself are not helping, take a look at the free support services which can help you. 

There’s lots of options – including both online and in person support. 

PositiveMinds and Kooth are good options for support, but any service will welcome and support you to get the right help you need.

If you’re not sure where to get support, call the Portsmouth Mental Health Hub on 0300 123 6621 (Monday-Friday, 8am-6pm) to talk to the team.

Lonely

We all feel lonely sometimes and you don’t need to be physically alone to experience loneliness.

Sometimes you can feel alone and as though nobody understands what you’re going through, even when you’re with other people.

How you might be feeling

There are lots of different feelings that come with loneliness, but these are some of the most common.

• Struggling to connect with other people
• Feeling like you have no friends around you
• Feeling low or sad
• Starting to doubt yourself
• Feeling like you’re not good enough

Top tips

Mind has lots of information on their website to help you understand why you might be feeling lonely, as well as tips and advice to help you feel better.

These tips include taking it slow, trying peer support and trying to open up.

When to get help

If you’re struggling to cope with loneliness and the things you’re trying yourself are not helping, take a look at the free support services which can help you.

There’s lots of options – including both online and in person support.

PositiveMinds and Kooth are good options for support if you’re feeling lonely, but any service will welcome and support you to get the right help you need.

If you’re not sure where to get support, call the Portsmouth Mental Health Hub on 0300 123 6621 (Monday-Friday, 8am-6pm) to talk to the team.

Stressed out

Everyone gets stressed at some point in their life, but it affects people differently.

A little bit of stress can be a good thing as it can provide the motivation to get something done. But stress becomes a problem when you feel like you can’t cope, and things are getting too much.

How you might be feeling

There are lots of different feelings that come with stress, but these are some of the most common.

• Feeling sad
• Feeling angry
• Struggling to concentrate
• Finding it hard to eat or sleep properly
• Getting physical pains, such as a headache or stomach ache

Top tips

Mind has lots of information on their website to help you understand stress. You can learn about how stress can affect you and find tips and advice on how you can manage stress.

These tips include identifying your triggers, organising your time, and building a support network.

When to get help

If you’re struggling to cope with stress and the things you’re trying yourself are not helping, take a look at the free support services which can help you.

There’s lots of options – including both online and in person support.

PositiveMinds and Kooth are good options for support with stress, but any service will welcome and support you to get the right help you need.

If you’re not sure where to get support, call the Portsmouth Mental Health Hub on 0300 123 6621 (Monday-Friday, 8am-6pm) to talk to the team.

Angry and fed up

Getting angry is part of being human. We all do it and, just like stress, a little bit of it can be good for us. Anger can defend you from danger, help get an important point across, or motivate you to make a change.

Anger isn’t good if it harms you or the people around you, either physically or emotionally. It can also contribute to mental health problems and make existing problems worse.

How you might be feeling

There are lots of different feelings that come with anger, but these are some of the most common.

• Getting irritated easily
• Feeling tense or nervous
• Finding it hard to relax
• Having a faster heartbeat and tightness in your chest
• Shouting at others

Top tips

Mind has lots of information on their website to help you understand anger. You can learn how to manage outbursts of anger and find useful techniques to manage these feelings.

When to get help

If you’re struggling to cope with anger and the things you’re trying yourself are not helping, take a look at the free support services which can help you.

There’s lots of options – including both online and in person support.

PositiveMinds and Kooth are good options for support with your anger, but any service will welcome and support you to get the right help you need.

If you’re not sure where to get support, call the Portsmouth Mental Health Hub on 0300 123 6621 (Monday-Friday, 8am-6pm) to talk to the team.

Constantly thinking about my body and food

Scrolling through Instagram and Tik Tok shows you content that has been photoshopped, filtered and posed. But take a look around, there’s no ‘right’ way of looking; we’re all different shapes, sizes and colours.

Sometimes worry, stress or a negative body image can result in unhealthy behaviour towards exercise or food.

How you might be feeling

There are lots of different feelings that come with eating problems, but these are some of the most common. The following things can be a sign of a serious eating problem that could put your health at risk.

• Over (or under) eating
• Making yourself sick after a meal
• Using laxatives or steroids that haven’t been prescribed
• Only eating specific foods
• Obsessing over food or exercise, and how this might change your body

Top tips

BEAT has lots of information on their website to help you understand eating disorders.

You can learn about symptoms, different types of disordered eating and how diagnosis works.

When to get help

If you’re struggling to cope and the things you’re trying yourself are not helping, take a look at the free support services which can help you.

There’s lots of options – including both online and in person support.

PositiveMinds and Kooth are good options for support, but any service will welcome and support you to get the right help you need.

If you’re not sure where to get support, call the Portsmouth Mental Health Hub on 0300 123 6621 (Monday-Friday, 8am-6pm) to talk to the team.

Grieving

The grieving process occurs when a loved one passes away, and also following other types of loss or change, such as the end of a relationship, losing a job or moving away to a new location.

How you might be feeling

Grief affects us in different ways, and there is no right or wrong way to feel. You might be:

• Struggling to accept your loss
• Feeling numb, or detached
• Struggling to enjoy life or think back on positive experiences
• Feeling guilty
• Feeling angry

Most people experiencing grief and bereavement have a period of sorrow, numbness, and even guilt or anger. Gradually these feelings ease, and it’s possible to accept loss and move forward.

For some people, feelings of loss don’t improve even after time passes. This is known as complicated grief.

Top tips

Mind has a useful blog post about bereavement and experiencing grief. This includes information on the different types of grief and the ‘grief cycle’.

When to get help

If you’re struggling to cope and the things you’re trying yourself are not helping, take a look at the free support services which can help you.

Amparo offer support if you have been affected by suicide, and Bereavement Care offer support for anyone struggling to deal with bereavement.

Talking Change also offer support for people struggling with grief.

If you’re not sure where to get support, call the Portsmouth Mental Health Hub on 0300 123 6621 (Monday-Friday, 8am-6pm) to talk to the team.

Pregnant or a new birthing parent struggling with my emotions

Finding out you’re pregnant and becoming a new parent can be a wonderful time; but it can also be difficult and challenging. It’s natural to feel a range of different emotions during and after pregnancy, or when you find out you’re going to become a parent.

For some people, these feelings are manageable and will pass over time, but for others, they may have a big impact on day-to-day life.

If you are struggling with your emotions, it’s important to remember there is always someone to talk to.

How you might be feeling

There are lots of different feelings that come during pregnancy and parenthood. Some of the feelings you might be experiencing include:

• Feeling sadness and low in mood
• Lack of enjoyment and loss of interest in the world
• Experiencing difficulties bonding with the baby
• Feeling nervous, anxious and/or on edge
• Feeling worried or fearful

Within the first two weeks of giving birth, it is very common to experience ‘baby blues’ where you may feel tearful, anxious or down. This is caused by a shift in hormones. These feelings will likely pass after a few weeks, but if you’re still struggling, this could be a sign of a mental health difficulty.

Top tips

Family Assist has lots of information to help you learn about mental health during, and after, your pregnancy. There is also information and advice for birthing parents.

You can learn about the symptoms and find tips and advice to stay well.

When to get help

If you’re struggling to cope and the things you’re trying yourself are not helping, there’s lots of options for support – including both online and in person.

You can contact your midwife (during pregnancy), your health visitor (following birth) or your GP practice. They will be able to provide support and refer you to other services if needed.

If you would prefer, you can contact Talking Change or PositiveMinds for support.

If you’re not sure where to get support, call the Portsmouth Mental Health Hub on 0300 123 6621 (Monday-Friday, 8am-6pm) to talk to the team.

A new father, partner or co-parent and struggling with my emotions

Becoming a new parent can be a wonderful time; but it can also come with lots of changes. It’s normal to experience a range of emotions following the birth of your child.

For some people, these feelings are manageable and will pass over time, but for others, they may have a big impact on day-to-day life.

How you might be feeling

Becoming a new parent can be tough and exhausting, and it’s normal to struggle with your emotions. You might be:

• Feeling helpless or hopeless
• Feeling detached
• Feeling anxious or worried
• Not feeling confident in/or enjoying your new role
• Feeling more irritable and angry

Top tips

Family Assist has lots of information to help you learn more about your mental health as a new parent, including tips and advice to stay well.

When to get help

If you’re struggling to cope and the things you’re trying yourself are not helping, take a look at the free support services which can help you.

There’s lots of options – including both online and in person support.

PositiveMinds and Talking Change are good options for support, but any service will welcome and support you to get the right help you need.

If you’re not sure where to get support, call the Portsmouth Mental Health Hub on 0300 123 6621 (Monday-Friday, 8am-6pm) to talk to the team.

Worried about my child’s mental health

If you’re worried about a child or young person who may be suffering with their mental health, there is dedicated information and guidance on Portsmouth City Council’s website.

The guidance will help you understand where, how and when children and young people can get support. You will also find information on areas of concern, self-help advice and contact details for local and national support services. There is also tips and advice for young people to read themselves.

For more information, visit www.portsmouth.gov.uk/services/health-and-care/health/mental-health/mental-health-support-for-young-people-semh

Worried about an older person’s mental health

If you’re concerned about an older person who may be suffering with their mental health, support is available from a range of different services.

Remind is a useful service if you know someone who is suffering with dementia. They help people maintain independence and connect with their community. The service also offers support to carers.

PositiveMinds and Talking Change are also good options for support for people struggling with their mental health.

If you’re not sure where to get support, you can call the team on 0300 123 6621 (Monday-Friday, 8am-6pm).

Useful websites

We thought it would be useful to create a list of organisations which can help you learn more about mental health.

Mind

Mind has lots of information on a range of mental health problems. They offer advice on how you can take care of your mental health, as well as personal stories from other people, and tips for helping people around you.

Young Minds

Young Minds has lots of tips and advice to help you understand your feelings and learn more about mental health.

They also have great Instagram and Facebook pages which you can follow.

Mental Health Foundation

The Mental Health Foundation‘s website is full of useful information to help you learn about mental health. Their A to Z covers lots of different topics and they have more detailed information which you can download.

Local support

If you need mental health support, there are lots of free services in Portsmouth which can help you. These include Kooth, PositiveMinds and Talking Change. Visit our mental health support page to find out more.

The HIVE Portsmouth Directory also has information on lots of useful services.

If you’re not sure where to get support, call the Portsmouth Mental Health Hub on 0300 123 6621 (Monday-Friday, 8am-6pm) to talk to the team.