safety in the sun it won’t be out a lot but when it is try the following:- rub it on – spf 30 or...

Safety in the sun It wont be out a lot but when it is try the following:- Rub it on SPf 30 or higher and reapply every 30 minutes when you are outdoors Cover up especially tops of shoulders Hunt for the shade between 10am and 4pm Look cool in your shades Sunglasses protect the tender skin around your eyes Get a hat It needs to protect ears, neck and the sides of your face Drink lots of water (female 8 glasses, male 10 glasses daily) Protect your skin.. Youre worth it! More information? Try www.nhs.uk/sunsafety

Water Safety As temperatures start to rise you may be tempted to cool off in the water. Head for the swimming pool rather than our becks and lakes. Dangers of swimming in becks and lakes The water is colder than you expect It can be deep and difficult to estimate the depth before you get in There is no supervision by lifeguards to help you if you get into trouble It can be difficult to get out as banks are often steep, slimy and wet Theres no way of knowing what is under the surface.. shopping trolleys or broken bottles If it is polluted it can make you ill Even the calmest lake has strong currents

What about the beach? Red and yellow flags lifeguard on patrol Red flags its dangerous to swim in the water Quartered black and white flags the area has been zoned for surf craft and Malibu boards. Its not safe for swimmers and bathers If you see someone in difficulty in the water ring 999 and ask for Fire and Rescue (becks and lakes) or the Coastguard (beach.) Look for any landmarks that you can see so that you can clearly describe where you are. More information? Try www.manchesterfire.gov.uk/safe4summer

Safety on-line With over 2 billion people on the internet there are plenty of people to meet. Some people will genuinely just want to chat or be friends. However, not everyone you chat to online will be who they say they are. Its impossible to know if someone you meet online is genuine or a fake. Here are 5 warning signs:-

Too good to be true? Do they like the same things as you and give you loads of attention? Are they really nice about things you post like photos? We all like attention and its great to meet people who like similar things but remember some people use the internet to make friends with young people and then abuse their trust. If you think someone might not be who they say they are tell an adult you trust or press the CEOP button.

Giving presents and making promises Do they make promises or offer you gifts if you will do something for them? Giving gifts and making promises can be a way of putting pressure on you. If you feel under pressure then talk to an adult you trust.

Putting you under pressure Do they try to talk about things that you are not comfortable with, like sex? Do they ask for pictures of you that you wouldnt share with your Mum or your Grandma? Its wrong for anyone to put you under this type of pressure. Tell an adult that you know or press the CEOP button.

Leaving public places If they want to chat privately dont be flattered, ask why? Games, chatrooms and forums are public places which usually have a moderator to keep you safe. Keep your chat in a public place to stop anyone from saying or doing anything that you dont like. If you find you have been lured into a private chat then stick to the rules. Dont reveal any information which could help identify you in the real world such as your full name, photos or email address. Leave the private chat as soon as possible. Dont go back. Tell a friend or trusted adult if you are worried. They will help you.

Just our little secret Do they tell you to keep your chat secret? Do they say youll be in trouble if you dont? You shouldnt keep secrets for people you meet online. If a secret is making you worried or anxious tell an adult you trust or call Childline on 0800 1111

Online help No matter how long youve been chatting and whatever has happened its never too late to seek help if someone makes you feel uncomfortable, worried or frightened. If they are doing this to you it is likely they are doing it to others who may be younger than you. If you find it hard to talk to a trusted adult then ring Childline or press the CEOP report abuse button. They will understand and be able to help. You wont be in trouble and they will make it stop. More information? Try www.thinkuknow.co.uk

Are you in a healthy relationship? Communication is a key part to building a healthy relationship whether this is friendship or love. The first step is making sure you both want and expect the same things being on the same page is very important. The following tips can help you create and maintain a healthy relationship: Speak up Its best to talk about it instead of holding onto it Respect The other persons wishes and feelings have value. Let them know you are making an effort to keep their ideas in mind. They should be doing the same for you! Compromise Disagreements are a natural part of healthy relationships but its important that you find a way to compromise if you disagree. Try to solve conflicts in a way that is fair to both of you Be supportive Offer reassurance and encouragement. Healthy relationships are about building each other up, not putting each other down Respect each others privacy Just because youre in a relationship it doesnt mean you have to share everything and constantly be together. Healthy relationships require space.

Are you in a healthy relationship? If you find that you or your partner / friend are becoming possessive or jealous and that you are starting to become unkind to each other (shouting, trading insults) then the relationship is starting to become unhealthy. Unhealthy relationships are based on power and control, not equality and respect. If you feel this is happening then:- Think of your own safety Look after yourself. Take time to be with other friends and make sure you get enough sleep Talk to friends and family members to get support and advice Consider ending the relationship. Remember that you deserve to feel safe and be accepted for who you are Unsure if you are in a healthy or unhealthy relationship? Try www.riseabove.org.uk for further information or http://itsmyright.co.uk Tel 0800 197 47 87

Child Sexual Exploitation Child (or young person) sexual exploitation is when a young person is tricked or made to do something sexual. Often they receive something in return like love, affection, money, gifts, drugs, alcohol or somewhere to stay. It can be done in person, online or both. What they have in common is that the person who is doing the tricking has power over the young people. This may be because he or she is older, has money, is physically stronger, is popular or has a ready stream of cigarettes, alcohol, drugs and entry to pubs, clubs and parties.

Tips The following tips will help keep you safe when you are out and about if you are worried that you or a friend may come across an unsafe situation that involves sexual exploitation. Stay with friends who are a similar age to you a good friend wont ask you to do things that you are uncomfortable with if you feel you cant say no ask yourself am I in a safe situation? If someone offers you something for free ask yourself what will they want in return? Listen to your body heart beating, stomach-turning, uh-oh thoughts are signs you feel unsafe Be careful what personal details (including photos) you give out online and in real life Make sure you know where you are going and how to get home. Have credit and charge on your phone Make sure someone you trust always knows where you are Drinking and drugs can make you unaware of unsafe situations and you can become a target for people who may hurt you

Tips If you think you or a friend might have been exploited, or you would like some advice there are lots of people who can help Police: Dial 999 if in immediate danger or 101 if you are not but still want to talk to a police officer Childline: 0800 1111 or email them at www.childline.org.uk CEOP: If you feel uncomfortable online then go to www.thinkuknow.co.uk or press the CEOP report abuse button Website information can be found at:- www.Notinourcommunity.org.uk, www.barnardosrealloverocks.org.uk, For parents - www.paceuk.info App: Wud U? (Barnardos)

Alcohol and the Sun Cheaper brands of alcohol are still very potent in strength. Alcohol enters the bloodstream much quicker if it is fizzy, warm and you have no food in your stomach. This increases your risk factors including accidents, arguing and violence. Due to biological differences females do not metabolise alcohol as effectively as males. This means that women can get drunk faster than men. In hot weather people tend to drink more outside. This can create a number of problems including added dehydration due to the combination of alcohol and the heat. The risk of sunburn also increases if you become drunk and fall asleep. If you do drink outside alternate an alcoholic drink with a non-alcoholic one (preferably water) to keep yourself hydrated.

Cannabis Cannabis can also be known as skunk, green, bud or weed. Cannabis can cause a number of difficulties for individuals including:- Mental health difficulties paranoia anxiety, panic attacks and social depression. Physical health difficulties Smoking is not healthy. It leads to increased blood pressure and respiratory problems, aggravates asthma and other chest complaints Some users can become dependent on it. As a consequence people can struggle to relax and sleep A number of employers random drug test their employees for Health and Safety reasons. Cannabis can stay in your system for longer periods of time. This could cost you your livelihood and put a lot of your travel plans on hold! Worried you may be smoking too much? Cut down the amount you use daily/weekly Reduce the frequency you use during the day and evening. Try to last longer in the day before using cannabis If you find you are struggling to cut down and find this is affecting your sleep increasing stress level, talk to DELTA Young People DELTA under 19s service: Tel 01724 298528 or try www.talktofrank.com

Novel Psychoactive Substances (NPS) Novel Psychoactive substances (often known as legal highs) are a group of drugs which produce similar effects to illegal drugs (such as amphetamine, cannabis and ecstasy) but many of them are not illegal to use. The fact that a substance is sold as legal does not make it safe to use. The actual contents vary so you cannot be sure what you are buying. One in five packets have been found to have illegal substances in. Short term risks agitation, restlessness, increased heart rate, sweating, headaches, loss of consciousness, hospital admissions and, in some cases, death Long term risks As they are so new to the market we do not know. The Law Substances must be packaged Not for use by Under 18s. Some legal highs contain banned/illegal substances which can be tested for when people enter police custody. This could lead to a criminal sanction for a drugs offence. This could affect your future employment prospects and will affect your ability to obtain a visa to enter countries such as the USA and Australia. Drug Driving Drugs last in your system longer than alcohol including NPSs. If you are caught driving under the influence you will receive either a heavy fine, be disqualified from driving or go to prison For further information or to talk to someone in confidence please contact : DELTA under 19s substance misuse service: Tel 01724 298528 Step Forward Adult Substance Misuse service Tel 08081430640 or try www.talktofrank.com drug information site Tel 0800776600

Think Positive Sometimes it can feel like we don't have any control over what we think or how we feel. But by making simple changes to our lives, we can make a real difference to our mental health. Feeling good is worth investing in - and the best thing is that these simple tips won't cost you much time or money.

Eat well, feel better Don't skip meals. Eat three meals a day with two healthy snacks (for example fruit or yoghurt) in between. Eat breakfast within an hour of waking up. Never skip breakfast. Try to have at least five portions of fruit and vegetables every day. Try to drink 6-8 glasses of water every day.

Exercise For good mental health, you should aim to do at least 30 minutes of moderate exercise, five days a week. Don't panic - this isn't as bad as it sounds! The key word here is moderate. Moderate exercise means you're working hard enough to raise your heart rate and break a sweat, but you can still talk. It could include things like: walking the dog riding your bike, skateboarding or roller-blading walking instead of getting the bus, or getting off a few stops early You can do it as one 30-minute session, or break it up into shorter 10- or 15- minute sessions. Choose something you enjoy - if you hate it, you won't stick to it. Find something that fits into your day and is right for you. Of course, when you're feeling down, exercise is often the last thing you feel like doing. That's why it's useful to exercise with a friend, so you can motivate each other. Set goals and measure your progress, so you can see the difference it makes.

Help other people It's official: doing good feels good. Scientists have shown that helping other people makes us happy. In fact, research suggests that people who volunteer for causes they care about tend to be happier and healthier, and even live longer. But you don't have to sign away your life to charity. Doing good doesn't have to take much time, and you can even do it from the comfort of your computer. Join our YoungMinds Vs Bullying campaign! Volunteer on a Timebank or local Lifestyle project. Take a volunteering opportunity overseas with VSO. 14-25-year-olds can get involved at vInspired.

Believe in yourself Low self-esteem can be the root cause of some mental health problems and can cause a vicious circle. You feel bad about yourself, so you get depressed, which makes you feel even worse about yourself, so you get more depressed and it can be difficult to break that cycle. Positive thinking and boosting self-esteem will improve emotional wellbeing.

Top tips to boost self-esteem In order to change your beliefs, you have to understand your negative beliefs. Think about what your weaknesses are, when you started to feel like this; can you identify something that has happened that might have caused you to feel like this?

Top tips to boost self-esteem Once you have identified the negative beliefs, gather evidence to challenge this and write them down so you have a list as evidence when you are feeling down. For example, if you feel you are unattractive, note it down when you receive a compliment from someone that says you look pretty or they like your new haircut.

Top tips to boost self-esteem Positive thinking exercises write down the things you like about yourself. Think about your best feature and write it down I like my eyes, for example. Think about things you have achieved and add them to the list. Think about nice things you have done for other people, skills you have, talents that you or others have noticed and write all these positive things down. This is good to look back on when you are having a bad day or when you are nervous about something such as an exam.

Top tips to boost self-esteem Friends and family look at the people you have around you on a regular basis and think about how they make you feel. If you are spending a lot of time with someone who makes you feel rubbish about yourself then spend a bit less time with them and spend more time with people who make you feel good about yourself. Take up a positive hobby. Set yourself an aim maybe a sponsored walk for charity which will make you feel good about yourself.

Take time out How many times have you been told to chill out, chillax or stop stressing? These are everyday phrases but taking time to relax is really important to maintain positive mental health. Top tips ways to relax Taking up a hobby people who have stressful jobs often find that taking up a hobby can help them switch their brains off from work pressures once they are away from work. For example, if you are knitting, you are concentrating on what your fingers are doing rather than thinking about that essay that needs handing in next week that is stressing you out. Often when you go back to the thing that you were finding stressful, you can cope better having taken a break from it and switching off.

Top tips ways to relax Aerobic Exercise exercise where the heart rate is increased releases endorphins which make you feel good. Exercises could include going to the gym or sport such as football or netball but could also include cycling, skate boarding, surfing, riding a horse, swimming think about the type of things you are interested in and build your exercise around that. (See our section on exercise below.) Walking walking also releases endorphins but can also help you to switch off from pressures as you take in the scenery around you and get into a steady rhythm and can be a far more pleasant way to travel than on a stuffy tube or busy loud bus which in itself can be stressful. Getting fresh air also helps you to relax and sleep better. Yoga yoga, tai chi and Pilates are designed around relaxation and breathing techniques which can all aid relaxation. A warm bath it sounds simple but a nice warm bath helps the muscles relax and encourages a general feeling of relaxation. Aromatherapy candles or bubble bath could also help your mind to relax and some people find listening to chilled music while you are having a soak helps. Watching a film or reading a book escapism is a great way to switch off from reality for a while and help the mind to relax. Meet a mate leaving the stressful situation you are in and talking things over with a mate or even chatting about something completely different from what caused the stress can take your mind off things and aid relaxation.

Friends and Family If you're feeling low, friends and family can be vital sources of support and can help you cope with stressful situations and difficult times. You may feel that people wont understand but often people surprise you. They may have experienced difficult times themselves and be able to offer advice. But it is important to remember that, for most people, your friends and family care about you and will want whats best for you and will want to help you if they can. When you are feeling down or having a hard time, it is important to spend time with other people. Spending too much time on your own can sometimes make you feel worse.

Ask for help Most of us feel overwhelmed or like we cant cope with things at least once in our lives and most people feel like that a lot more frequently. It is at times like that that you need to be able to talk to someone and dont be afraid to ask for help. Top tips about asking for help Think about who would be the best person to talk to. Only you can decide who you feel most comfortable talking to. It may well be someone in your family or a friend (see our section on family and friends) but if you dont feel comfortable talking to friends or family, there are online discussion forums, helplines, support groups and professionals that you can talk to instead. Choose a good time and place for this discussion to take place so that you are not interrupted and dont feel uncomfortable in the surroundings. Think about the outcome that you want from this discussion. Do you simply want to tell someone how you are feeing? Or would you like more practical or emotional support? Be clear what you want to achieve from the discussion.

Ask for help 4.Write things down before you talk to whoever you choose to talk to in case you forget exactly what you want to say so it can act as pointers during the chat. 5.Explain exactly how you are feeling and the type of support you feel would help you. 6.Remember, however difficult it is to talk about your feelings, you will probably feel better just for talking about your problems and it is important that you are not on your own and struggling on your own when you are feeling low. People who care about you will want to help you. Want to know more? Try www.youngminds.org.uk Prefer to talk? Try Samaritans 01724 860000 www.samaritans.org Mind 0300 1233393 or text 86463 [email protected] or www.mind.org.uk Papyrus Hope Line 08000684141

General Safety Advice Synchronise watches while youre out having fun. Dont forget to let your parents know where youll be going and what time youll be back. That way they wont stress and worry Take the plunge down your local pool. Dont risk your life swimming in the local becks, rivers or lakes The countryside dont let your day in the country turn fiery. Make sure matches and cigarettes are out before you bin them. Dont throw them in long grass. If you are creating a fire ensure it has a border of stones with space between the stones and the fuel. Fires spread fast and kill animals, birds and insects. Stay safe. Wasted Sun and alcohol dont mix! Avoid hangovers by doing different activities with your mates while you have the time

General Safety Advice Parklife Theres always something different happening at the park or a local positive activity. Do you know whats on this Summer? Top gear Its illegal to ride mini motorbikes or quads on public roads or land. Illegal off-roaders now have their vehicles seized and crushed. Join a legitimate club. Keep your stuff safe Dont leave your bags, phones, wallets or mp3 players. Keep them out of sight when out and about Stuck on you Stay with mates when out and about. If travelling home on your own stay to well-lit and busy areas. Go to your local youth club rather than hanging around on the street Respect Respect others around you and theyll respect you. Stay away from areas where you know there will be trouble and walk away from arguments. Have a peaceful and happy summer.

safety in the sun it won’t be out a lot but when it is try the following:- rub it on – spf 30 or...

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