Scottish Borders CAMHS

Scottish Borders CAMHS Official page for NHS Borders Child and Adolescent Mental Health Service

Research shows that taking purposeful breaks from studying can help increase your energy, productivity and ability to fo...
22/04/2026

Research shows that taking purposeful breaks from studying can help increase your energy, productivity and ability to focus ✏️📝

These need to be activities that give your brain a proper break (not scrolling on social media!), that allow you to laugh, move your body, relax or be creative.

Here are a few simple study break ideas:
• Stretch for five minutes
• Go for a walk outside
• Take a shower
• Listen to music
• Call a family member or friend

It’s normal for friendships to change as we do. You might feel less close to friends or grow apart at different points i...
20/04/2026

It’s normal for friendships to change as we do. You might feel less close to friends or grow apart at different points in your life. But sometimes, friendships become unhealthy.

Some signs of an unhealthy friendship might be:

• Pressuring you into doing things you don’t want to do, like drinking or taking drugs
• Jokes or banter that cross a line or are hurtful
• Bullying or isolating you from the group
• Constant arguments or fallouts

It matters how a friendship makes you feel. If you feel comfortable doing so, you might want to talk to your friend about the impact this is having on you. It’s important to set boundaries so you can look after yourself 🤝

Support is always available. The ChildLine website provides some advice around friendship challenges. You can also call their helpline or speak to a trusted adult in your life.

Check out the ChildLine website below:
https://www.childline.org.uk/info-advice/friends-relationships-sex/friends/friendship-problems/

What’s one thing you’re grateful for this week? 🌟Perhaps it could be a wee bit of sunshine, a friend, or a good meal…Gra...
17/04/2026

What’s one thing you’re grateful for this week? 🌟

Perhaps it could be a wee bit of sunshine, a friend, or a good meal…

Gratitude helps us notice the small positives in a difficult week 💫

“Box breathing” is a simple technique to calm nerves and reduce stress:➡️ Inhale for 4…➡️ Hold for 4…➡️ Exhale for 4…➡️ ...
15/04/2026

“Box breathing” is a simple technique to calm nerves and reduce stress:

➡️ Inhale for 4…
➡️ Hold for 4…
➡️ Exhale for 4…
➡️ Hold for 4…

Repeat this for 3 - 5 cycles.

How about trying this before school, or during an exam?

Self-confidence is important to help a young person navigate life’s ups and downs. When we have healthy self-confidence,...
13/04/2026

Self-confidence is important to help a young person navigate life’s ups and downs. When we have healthy self-confidence, we tend to feel more positive about ourselves and life in general. Encourage young people to try:

⭐ Taking one small risk (e.g., asking a question, or trying a new activity)
⭐ Celebrating effort, not outcomes
⭐ Noticing their strengths
⭐ Using positive self-talk (e.g. "I can do this")

Mental health support is available 24/7. If you or a young person needs urgent mental health support at any time of day ...
10/04/2026

Mental health support is available 24/7. If you or a young person needs urgent mental health support at any time of day or night, you can contact:

🌐Emergency services – Call 999 for immediate emergency support.

🌐 NHS 24 – Call 111 and select the mental health option to speak to a mental health professional.

🌐 Samaritans: Call 116 123 - connects you with a trained volunteer to provide confidential mental health support over the phone.

🌐 Shout: Text 85258 - connects you with a trained volunteer to provide support for anyone experiencing crisis over text.

🌐 Childline: Call 0800 1111 (for under 19s) – connects you with trained staff and volunteers to offer support for issues such as bullying, mental health and abuse.

You are not alone 💛

Exam season can be stressful, especially if you’re feeling a pressure to do well from school, friends or family 📝It’s no...
08/04/2026

Exam season can be stressful, especially if you’re feeling a pressure to do well from school, friends or family 📝

It’s normal to feel worried, but it’s important to find ways to keep this worry manageable. You can always speak to your school for revision and exam support. In the meantime, here are 3 revision tips:

1. Create a daily timetable: Be realistic about what you can achieve in a day. This can help revision feel less overwhelming.

2. Take regular breaks: Make sure you give yourself regular breaks whilst studying – your brain can’t concentrate for hours at a time! Maybe take this opportunity to go outside, exercise or spend time with friends.

3. Play to your strengths: Not everyone learns the same way. You might prefer to read, watch videos, use flashcards or draw diagrams. Find what works best for you!

Remember, there is more to life than your grades. Your results do not define who you are 🌟

Place2Be has a helpful page offering tips around managing exams and revision, for both parents/carers and young people. Check it out here: https://www.place2be.org.uk/exams?gad_source=1&gad_campaignid=20382192690&gclid=EAIaIQobChMIiPSxo8yukwMVAJBQBh2INityEAAYASAAEgIKCvD_BwE

Change is inevitable, but some changes are harder to cope with than others. Whether it’s seasonal change, school transit...
06/04/2026

Change is inevitable, but some changes are harder to cope with than others. Whether it’s seasonal change, school transitions, or routine shifts - change can be tricky🔄

Here are a few ways to help cope with uncertainty:

1. Notice how you feel – perhaps talk through your current situation with someone you trust.

2. Focus on the short term – what’s in your power to do right now?

3. Acknowledge what’s working – however small, some things don’t change! Focus on these.

4. Recognise your achievements – take 10 minutes to list some of your accomplishments from recent months, no matter how big or small.

5. Look for the positives of change – could this help you grow in confidence or lead to new opportunities?

6. Try to stay in the moment – use of relaxation, mindfulness or getting outside and enjoying nature are all good ways to help you focus on the present.

You’ve got this!

Feeling low on energy? 🌞Here are 6 simple ways you can boost your energy and mood this spring:1. 🌼 Spend 10 minutes outs...
03/04/2026

Feeling low on energy? 🌞

Here are 6 simple ways you can boost your energy and mood this spring:

1. 🌼 Spend 10 minutes outside
2. 🚶 Add movement to your day
3. 💧 Stay hydrated
4. 🎵 Listen to some feel good music
5. 🌱 Try something new, however small
6. 💤 Get a good night’s sleep

Little habits can make a big difference!

🌷 Hello April! 🌷Lighter days can help boost our mood, but change can also feel overwhelming for some young people.This m...
01/04/2026

🌷 Hello April! 🌷

Lighter days can help boost our mood, but change can also feel overwhelming for some young people.

This month, we’ll share tips for building resilience, supporting emotional wellbeing, and managing exam stress as the season shifts.

💬 How Are You Feeling Today?Doing a daily emotional check in can help young people notice what they need.Try asking your...
30/03/2026

💬 How Are You Feeling Today?

Doing a daily emotional check in can help young people notice what they need.

Try asking yourself:
• What emotion am I feeling?
• What might be causing it?
• What’s one small thing that could help right now?

Recognising and acknowledging emotions can help us accept them. Remember, emotions are temporary.

🌷 April focus: Spring Wellbeing 🌷Next month we’ll share tips on:🌼 Building resilience🌼 Supporting emotional wellbeing🌼 M...
27/03/2026

🌷 April focus: Spring Wellbeing 🌷

Next month we’ll share tips on:
🌼 Building resilience
🌼 Supporting emotional wellbeing
🌼 Managing exam stress

Brighter days are coming!

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Selkirk
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