get up and go

How to
get up and go
when you’re feeling low
Top tips for
feeling good!
The aim of this booklet is to
help children think about what
helps them when they feel
upset or stressed
All children feel upset
from time to time
How to
get up and g
o
when you’re fe
eling low
l This booklet lists things that
we know can help children your
age feel better when they feel
upset or stressed.
l We are all different. The
important thing to find out
is what works for you!
l You might like to fill this in with
someone close to you like your
mum, dad or the person who
looks after you at home. Or you
might like to do it yourself.
l If you don’t want to fill it in
at all then that is fine too!
2
Page
4
s
Top tip
6
e
n
o
e
m
o
s
njoy
e
Talk to
u
8
o
y
g
n
i
h
t
e
Do som
lax
10
e
r
o
t
s
s
ay
thing
d
ge
o
a
Find w
o
p
g
k
c
e
Ba
er th
b
m
e
Rem
lp e
h
e
r
g mo
n
i
t
t
e
G
3
If you feel upset or
stressed it might
be helpful to...
Talk to
someone
Talk to someone you know and trust:
4 parents
4 grandparents
4 brothers and sisters
4 uncles
4 aunts
Draw a p ic
4
tu
4 cousins
4 friends
4 teachers
4 carer
ne yo u k n
re o f s ome o
o w and t r u
st
l If you cannot talk to
anyone close to you,
you could call Childline
on 0800 1111. They
will not tell anyone
you have called.
Chi ld li
n
0800 e :
1111
If f o r s
om
c a n’t g e re a s o n yo
u
e t t h ro
ugh t r
ag a i n
y
o r yo u
c
a
n
c
S am a r
all
i
0845 t a n s:
90909
0
They will
l The call will be free
from most house
phones and most
mobiles.
l The call will not
not tell
anyone
you called
be listed on the telephone
numbers dialled from your
phone line.
Can you find the phone that leads to Childline?
2
1
Tick which phone
you think it is
1
2
3
3
1
4
7
2
5
8
3
6
9
0800 1111
5
If you feel upset or
stressed it might
be helpful to...
Do something
you enjoy
Here’s a list of things you could try:
4 meeting with friends
4 going out
4 doing something by yourself
4 taking a bubble bath
4 watching a favourite film
4 talking to a particular friend
Wh at e
6
l se do y
o u e njo
y do i ng
?
Draw some of th e
th ings yo u en jo y do
ing
Riding your
bike
Try to do something
you enjoy every day
7
If you feel upset or
stressed it might
be helpful to…
Find ways
to relax
Try physical exercise:
4 star jumps, press ups, running in the garden
4 play a game such as football or frisbee
Try slow deep breathing to help make you feel calm:
1 slowly take a deep breath
2 hold it for 5 seconds
3 very slowly let it out
b o d y. t
r
u
o
y
l a x i ng
re q u ie
Tr y re e s ome w h e
li
S i t o r f o rt a ble .
s
m
r arm e la x
and co
u
o
y
t
u
the n r
e tch o
1 St r m a k e a fis t,
and
s o u t, n re l a x
g
e
l
r
u
, the
h yo
2 Pus le yo u r t o e s
and
t igh t e ,
w igg
s
e
y
e
c
t yo u r
-up f a
3 Sh u s c r u n ch e d
p u l l a n re l a x
Try to do
e
and t h
some exercise
8
Th i n k
o f c a lm
i ng im
4 Im a
ag e s .
gi ne s o
m
ew
yo u fe
e l s af e h e re
a
good s
uch as nd
a
b e ac
4 Im a h o r a p a r k
gi ne
o n yo u t h e s u n
r
w i n d i f ac e a n d t h e
n yo u r
h ai r
Relax by:
4 reading a book
4 watching TV
4 listening to music
4 going for a walk
4 taking a bubble bath
Can you find ways to relax
in the wordsearch below?
There are 4 to find.
b
o
o
k
d
a
k
f
l
s
t
v
x
a
o
h
m
n
w
p
m
u
s
i
c
9
If you feel upset or
stressed it might
be helpful to...
Remember the
good things
Sometimes people find it easier to remember
things that have gone wrong rather than all the
things that have gone well!
M
enjoy
s t of t
ake a li
doing?
10
hi ng s
h a ppy
yo u a re
abou t
Each n
Th i ng s
igh t, lis
I e njoy
t t hi ng
e d tod
s yo u e
ay:
njoye d
.
Draw th e th ings th
at yo u are ha ppy ab
ou t
Remember the
things that have
gone well
11
Getting
more help
Here are some
websites that have
more information
Getting more information
www.childline.org.uk
www.nspcc.org.uk
www.youngminds.org.uk/children
www.samaritans.org.uk
www.getconnected.org.uk
This booklet is written by adults
whose job it is to find out what
helps children when they feel
upset or stressed.
For more information visit
www.help4pupils.org
With thanks to: Karim, Joshie,
Mikey, Kaiya and Aliya, who
helped write this book.
Photos by iStock.com
Illustratons by Clive Goodyer www.worldofclive.com
Design by Chapman Design www.chapmandesign.net
Printed by Captiv8 www.captiv8uk.co.uk
ISBN: 978-0-9553956-7-3