What is worrying me?
School can be a very stressful time and it is normal to be uncertain about how you feel about certain things. Below we have provided some information and advice on some common issues that we hope can help guide you with dealing with certain situations.
If you need to speak to someone regarding any one of the issues listed below or if you do not feel safe or are worried about someone else in school, you must talk to someone. Speak to your Tutor, Head of Year, PSA or Safeguarding Team they’ll be only too willing to listen, help and advise you through this difficult period.
Students can email if they have any safeguarding concerns:
pupilwellbeing@parkhighstanmore.org.uk
See it, Report it, Stop it.
If you are unsure of who you can speak to please click here for a list of staff members in our pastoral care team.
Students are reminded of the list of numbers in their planner to ring if they have any safeguarding concerns.
Need to Talk?
"The Space" School Counselling Services
At HSCP our philosophy is that “its ok to not feel ok” and “asking for help and support is a good thing”. Sometimes, we all need someone to talk to and sometimes we need someone who is trained to attentively listen and provide a confidential space. We are here to provide that for you.
This drop-in service offers a strictly confidential space for you to discuss and seek support for any issues that may be impacting you or your family. As part of the drop-in service, we can offer therapeutic support, strategies to manage behaviour or signposting to other agencies who may be able to help.
In order to request an appointment, you can contact our counsellor directly by either email or phone.
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Claudio Souza |
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Therapeutic Lead |
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| Email: claudio@schoolscounsellingpartnership.co.uk | |
| Tel: 07901000609 |
I am at Park High every Thursday running the counselling service. My role is to provide therapeutic, emotional support to students, parents/carers and staff members. I also work alongside another therapist, Annabelle Ahouiyek who sees several students every Friday on a 1:1 basis. I run a drop-in service for Students during lunchtime on Thursdays. Again, students can request an appointment with me directly and they will be provided with a confidential and safe space to discuss any worries or concerns.
If you have any questions or concerns, please do not hesitate to contact me on the details above.
Sometimes we could all do with someone to talk to who is trained to attentively listen and provide a confidential space. If you would like to talk about any worries or concerns that are affecting you, I can help by:
- providing a a safe, quiet, private and confidential space to talk, where thoughts and feelings can be freely explored.
- listening to you and offering emotional support .
- offering a fresh perspective about any worries or concerns you may have.
“The Space” will be held in the Acorn Room. If you would like to book a session or just meet me to ask more about the service, please speak to me on Thursdays, contact me directly via phone or email, or you can request an appointment for “The Space” by:
- Complete a request slip which should be available in your Tutor Rooms
- Posting it in one of the 3 red post-boxes that have been placed around the school:
- outside the Medical Room
- outside Mrs Browne’s Office
- outside the Acorn Room
Every Thursday, if I can I will offer you an appointment, a note will be brought to you to let you know what time I would like you to meet me in the Acorn Room. Some weeks I may have a lot of requests, so it may take me a few weeks to see you; but please remember that every slip is important, and I do keep them all on a waiting list to be seen as soon as possible.
Please do remember there are many members of staff around the school who are here to support you. If you have any urgent issues and it is a day that I am not in school, it is important that you speak to another adult you can trust, please do share your worries or concerns with another member of staff. If you are unsure of who you can speak to please click here for a list of staff members in our pastoral care team.
HSCP has been working with Park High since January 2019 providing counselling services.
The Harrow Schools Counselling Partnership is a company that specialise in providing a therapeutic counselling service within schools supporting students, staff members and families. We use a holistic approach to support children, we work with the ‘team around’ a child e.g parents/carers, extended family members, staff members etc.
Looking after our mental health and emotional wellbeing is really important. When we are feeling overwhelmed, the things we do day to day can seem much more difficult; we may struggle to concentrate in lessons, we might not enjoy spending time with our friends, and we may not be doing as well in school as well could be. There are lots of things that you can do to help look after yourself, like eating and sleeping well, exercising or taking part in sports, reading and creative activities, or talking to friends and trusted adults. Sometimes, though, we may need to talk privately and confidentially to someone who is trained to listen and support us. At HSCP our philosophy is “its ok to not feel ok” and that “asking for help and support is a good thing”.
For more information visit:
Young Harrow Foundation
If you are feeling concerned and disappointed, worried about school closures, alarming headlines, lonely, isolated and frustrated - then know this…… YOU are NOT ALONE.
People and organisations in Harrow care about what you are going through and are looking at creative, cyber based ways, to support you. If you are looking for a safe place to speak, for one to one and peer mentoring support, music, fitness and so much more – many of these services are free!
Keep checking it out as the weeks go on as we will be adding new projects for you to access.
Exam Stress
Got exams coming up? A little exam stress is inevitable, but make sure you don't fall into any of these traps:
Ignoring it
Some people’s response to exam stress seems to be to carry on (la-di-da-di-daaaa) just as normal. Great in the short term – no revision, no late nights at the library, no worries! But (unless you’re actually able to reverse time) this ‘strategy’ does have an obvious downside when exam day rolls up and you haven’t prepared at all!
Are you an ‘ignorer’? If you answered yes, well done. The first stage is to admit this to yourself. Now stop ignoring and get revising!
Blaming yourself
At the other end of the spectrum are those who respond to exam stress by constantly giving themselves a hard time. “I’m not doing enough, I haven’t stuck to my schedule, and I’m never going to do well at this rate...”
Sound familiar? I bet it does – we’ve probably all done this at some point. To an extent, a little self-criticism can be helpful – helping you stay disciplined. But too much negativity is likely to be demotivating, and sap your energy levels. Give yourself a break!
Setting unrealistic targets
This brings us to the next point... You’re not super-human! Don’t set yourself up to fail by setting goals that you’re never going to meet. Covering ten revision topics in one day was never going to be achievable – be realistic with your targets!
Cutting out fun treats and study breaks
Another common response is revision ‘lock-down’, focusing all your time and energies exclusively on the impending exam. This may seem reasonable – after all, if it’s so important, it makes sense to give it your all.
However, just like too much self-criticism, this is likely to backfire. Taking time out and doing the things you enjoy is absolutely essential to give your brain time to rest and digest information – and will boost your energy levels too.
Drinking too much energy drink
Lots of people instinctively reach for an energy drink - thinking that the extra boost will give them a head start. This might help you stay awake an extra hour or so, but it won't do you much good in the long term!
Instead, make sure you stick to a balanced diet, full of slow-burning-energy foods (like pasta, wholemeal bread, fruit and vegetables), drink lots of water to keep your brain hydrated, and try to get plenty of sleep.
Coping with Exam Stress
So what can you do to help your stress levels?
Know what to revise
It is important to know what you will need to revise. Break each subject down into topics, if you are unsure what topics you need to cover, you could ask your subject teacher or head of department for a list of topics to revise, also for any additional reading material or revision resources/websites.
Set yourself clear targets
An example of some stress relievers is to complete the next two parts of your essay plan (see below), then take a five minute break. This should be away from the computer screen, otherwise it’s not really a proper break - for your eyes, body or mind. So instead of checking Facebook, how about doing some stretches, putting on a favourite piece of music and dancing around, or even doing a bit of tidying. (These are all activities for when you’re in your own room; if you’re at the library, I’d suggest going outside!)
Work in timed chunks
This is similar to the above, but with breaks at set times, rather than on the completion of goals. For example, you could work for 20 minutes, then take 10 minutes off. This may or may not work for you, but if it does, there are lots of customisable timer programs you can download onto your computer or smartphone to help you keep strict time.
Plan, plan, plan
Teachers will repeatedly tell you how important it is to plan your essays, and I can confirm that this really helps. Spending time on the planning should make the actual essay-writing a LOT less stressful. How you actually do the plan is a matter of personal preference; it may take a while to figure out what works best for you. You might start with a mind-map, to get all your main ideas down, then group ideas into sections and start fleshing out the details. Or you could start with the conclusion – once you know where you’re going, it’s easier to write your way there! Planning techniques may also vary depending on your subject; different fields will have different conventions to which essays should adhere.
Use talking as a stress reliever
Just a few minutes of conversation (preferably face-to-face) can be a tremendous stress reliever leaving you feeling more relaxed, happier, and ready to get going again.
And remind yourself to smile! It really helps!
Go for a walk
If you’ve been staring at your computer screen for more than a few minutes, get up. Sometimes just crossing the room can shake a thought loose, other times it’s worth taking a 10-minute stroll around your house. You’ll find your brain continues working on the problem without you even realising.
Do some exercise
If you’re really struggling, could you take some time out to do some cardio exercise? Go for a jog, do a workout DVD, whatever works for you – just as long as you boost your heart rate and release some endorphins. It will really shake off that kind of sluggish despair that only an essay crisis can induce, and hopefully get rid of any mental blockages.
Useful Revision Links
Speak to the subject teacher or head of department to find out if there are more subject specific revision websites:
https://www.bbc.com/education/levels/z98jmp3
https://revisionworld.com/gcse-revision
https://university.which.co.uk/advice/ucas-application/revision-exams-making-the-grade
https://www.kerboodle.com/users/login?user_return_to=%2Fapp
Useful Support Links
Beditation - Are you having difficulty sleeping? Beditation might be able to help!
https://www.youtube.com/watch?v=T5ut2NYdAEQ
Childline - You can contact Childline about anything. Whatever your worry, it's better out than in. They are here to support you and help you find ways to cope.
https://www.childline.org.uk/info-advice/school-college-and-work/school-college/exam-stress/
Student minds - Student Minds is the UK’s student mental health charity.
http://www.studentminds.org.uk/examstress.html
Gov.uk - Coping with exam pressure
https://www.gov.uk/government/publications/coping-with-exam-pressure-a-guide-for-students
Mental Health
Are you feeling worried? Are you upset? Are you feeling depressed? Are you feeling anxious? Do you need someone to talk to?
Most young people experience short but significant periods of high anxiety, stress, distress or anger that may affect their education. Some young people have a range of longer-term recognised mental health conditions. It is important to talk and not to keep things bottled up, a short conversation (preferably face-to-face) can be a tremendous stress reliever leaving you feeling more relaxed, happier, and ready to get going again.
Mindfulness
What is Mindfulness? Mindfulness is an awareness of our thoughts and feelings as they happen moment to moment. It's about allowing ourselves to see the present moment clearly. When we do that, it can positively change the way we see ourselves and our lives.
https://www.youtube.com/watch?v=Sceq4mtZhjI
https://www.youtube.com/watch?v=kk7IBwuhXWM
Headspace - Mediation made simple
https://www.youtube.com/channel/UC3JhfsgFPLSLNEROQCdj-GQ
Future Learn - Mindfulness courses
https://www.futurelearn.com/courses/mindfulness-wellbeing-performance
https://www.futurelearn.com/courses/mindfulness-life
NHS - provides information about Mindfulness
https://www.nhs.uk/conditions/stress-anxiety-depression/mindfulness/#what-is-mindfulness
Useful Support Links
Young Minds - there to make sure you get the best possible mental health support and have the resilience to overcome life’s difficulties.
Grief Encounters - Support bereaved children and their families to help alleviate the pain caused by the death of someone close.
https://www.griefencounter.org.uk/
WISH Harrow - Provide counselling and support to young people in harrow through Safe2speak counselling service.
Tellmi - A multi-award winning app which is evidenced to improve mental health in young people.
Samaritans - They offer a safe place for you to talk any time you like, in your own way – about whatever’s getting to you. You don’t have to be suicidal.
Childline - You can contact Childline about anything. Whatever your worry, it's better out than in. They are here to support you and help you find ways to cope.
https://www.childline.org.uk/info-advice/your-feelings/mental-health/
Student minds - Student Minds is the UK’s student mental health charity.
http://www.studentminds.org.uk/supportforme.html
Stem4 - Supporting Teenage Mental Health
Kooth - Your online mental wellbeing community. Free, safe and anonymous support
The Mix - The Mix is the UK’s leading support service for young people. - from mental health to money, from homelessness to finding a job, from break-ups to drugs.
Good Thinking - Digital Mental Health and wellbeing Support
shout 85258 - Shout is the UK's first and only free, confidential, 24/7 text messaging support service for anyone who is struggling to cope.
Family
Family Life can be hard sometimes for lots of different reasons. It is important to talk and not to keep things bottled up, a short conversation (preferably face-to-face) can be a tremendous stress reliever leaving you feeling more relaxed, happier, and ready to get going again.
Park High offers a drop in session for young carers once a Month. You can take a break from your caring role, have a chat, try something new, get some information and support from other young carers in a non-judgemental and confidential environment. To find out when the next meeting will be click here.
/page/?title=Are+You+a+Young+Carer%3F&pid=199
Useful Support Links
Harrows Carers - to improve the wellbeing and resilience of carers from all ages and backgrounds, so that they can continue to provide for their cared-for without compromising their health, inclusion and ability to contribute to society.
Compass Harrow Service - If you are experiencing difficulties associated with your own or another person’s drug or alcohol use, Compass Harrow offers a range of free, professional support services to help you tackle these tough situations.
https://www.compass-uk.org/services/harrow-elevation/
Samaritans - They offer a safe place for you to talk any time you like, in your own way – about whatever’s getting to you. You don’t have to be suicidal.
Childline - You can contact Childline about anything. Whatever your worry, it's better out than in. They are here to support you and help you find ways to cope.
https://childline.org.uk/info-advice/home-families/family-relationships/
Are you a Young Carer?
Do you care for someone at home?
Are you providing physical or emotional support to someone with a disability, illness, mental health condition or a substance dependency? Then you might be a Young Carer or a Sibling Young Carer.
If you are a student at Park High who is also a carer speak to Mrs Browne, our Student Support Manager & Deputy Safeguarding Lead, your Head of Year or Pastoral support assistant here at Park High School.
Whats on offer for Young Carers
All services and activities are free for young carers 17 years of age or younger:
- We offer drop-ins at schools, helping your school understand about your role as a young carer and providing practical support and advice in a confidential environment
- We offer monthly outings, activities and educational events to give you a break from your caring role and introduce you to other young carers who may be going through something similar
- During half-term breaks and summer holidays, we offer residential trips, fun activities and educational events.
- 1 to 1 support according to your need
- We offer family support including home visits where appropriate
And much more…
If you or someone you know is an unpaid carer or for more information please contact Harrow Carers:
Phone: 0208 868 5224
Email: youngcarers@harrowcarers.org
Website: https://harrowcarers.org/young-carers/
Sexuality and Relationships
Relationships
Just remember, everyone gets nervous about things like relationships sometimes and it can be very confusing. Being in a relationship can be really exciting, getting to know someone, hanging out and feeling happy just thinking about them. The most important thing is that you're happy to choose when the right time is for you and whether they're the right person for you. Your boyfriend or girlfriend should care about you enough not to pressure you or make you do something you're not happy about.
Just remember everyone's different, there’s nothing wrong with you if you're not in a relationship, there's no set time for you to begin your first relationship.
Sexuality
If you fancy someone of the same sex, it may mean that you are lesbian, gay or bisexual. Being lesbian, or gay or bisexual means that these feelings go beyond a one off crush. It might take some time to work out what your sexual orientation is. It is important to allow yourself time and space to explore how you feel. Remember there is no such thing as normal and you should not feel under any pressure to decide if you are lesbian, gay, or bisexual or to attach a label to your feelings if it makes you feel uncomfortable.
The first step to "coming out" is being able to tell and accept yourself as lesbian, gay or bisexual. Telling other people you're lesbian, gay or bisexual is different for everyone and you'll know when it's the right time for you, there's no right or wrong way to tell your family or friends; However, it's a good idea to take time to think about what you want to say. Your friends and family might be shocked, worried or find it difficult to accept at first. Remember, their first reaction isn't necessarily how they'll feel forever, sometimes they will just need some time to process what you have told them.
The Park High Pride Youth Network is a student-led organisation, which looks to challenge homo/bi/transphobic language and behaviour at school. They have regular meetings to discuss the different activities students can do to raise awareness and aim to create a more inclusive, safe school environment, where everyone is able to freely express who they are. They have done lots of things in order to try to raise awareness such as:
- Ran several assemblies for all year groups to raise awareness and educate everyone
- Created a display to raise awareness of our services and ideas
- Fundraised money for LGBT+ charities through an Educate and Celebake cake sale
- A ‘drop in’ every Thursday for any student who needs support
- Attended the Pride Youth Network conference and received the PYN pioneering award
- Having an LGBT+ inclusive range of books in the school library
- A PYN support page on Canvas for students who want to access support and advice
- Held a coffee morning for parents to find out more about us and inform them on how they can help challenge homo/ bi/ transphobic language at home
- Led a staff training session on creating a more LGBT+ curriculum.
They can be identified by the rainbow badges.
Useful Support Links
Mosaic Trust - Supporting, Educating, and Inspiring London's LGBT+ Young Persons
https://www.mosaictrust.org.uk/
Stonewall - They are here to let all lesbian, gay, bi and trans people, here and abroad, know they're not alone.
https://www.stonewall.org.uk/what-we-stand-for
Samaritans - They offer a safe place for you to talk any time you like, in your own way – about whatever’s getting to you.
Childline - You can contact Childline about anything. Whatever your worry, its better out than in. They are here to support you and help you find ways to cope.
https://www.childline.org.uk/info-advice/friends-relationships-sex/
https://www.childline.org.uk/info-advice/your-feelings/sexual-identity/sexual-orientation/
CEOP.POLICE - Are you worried about online sexual abuse or the way someone has been communicating with you online? Make a report to one of CEOP's Child Protection Advisors
https://www.ceop.police.uk/safety-centre/
Think you know - Need advice? About sex, relationships and the Internet?
Sexual Health - Information and advice on sexual health services
http://www.harrow.gov.uk/homepage/198/sexual_health
NHS - Provides information about sexual health
https://www.nhs.uk/live-well/sexual-health/15-things-young-people-should-know-about-sex/
Bullying or Friendship issues
Any student who feels that they are being bullied must tell someone what is happening to them.
The Oakwood Project is an anti-bullying initiative in school. The name ‘Oakwood’ promotes the idea of strength, growth and sustainability. The Oakwood projects moto is 'Stand Tall, Stay Strong, We know, Bullying is Wrong!' The aim of the project is to combine the advice and resources available from all of the prominent organisations, Kidscape, ChildLine, StoneWall, The Diana Award and The Anti Bulling Alliance to name only a few, to promote a strong anti-bullying message throughout the school.
If you are being bullied or having friendship issues you can speak to:
- A student member of the Oakwood project, you can identify them by their Acorn badge on their blazer pocket.
- Your Parents
- Your Form Tutor
- Your Head of Year
- Your Pastoral Support Assistant
- Or A member of the Safeguarding Team
Useful Support Links
Kidscape - Their mission is to provide children, families, carers and professionals with advice, training and practical tools to prevent bullying and protect young lives
Stonewall - They are here to let all lesbian, gay, bi and trans people, here and abroad, know they're not alone.
www.stonewall.org.uk/help-and-advice
Samaritans - They offer a safe place for you to talk any time you like, in your own way – about whatever’s getting to you.
Childline - You can contact Childline about anything. Whatever your worry, its better out than in. They are here to support you and help you find ways to cope.
www.childline.org.uk/info-advice/bullying-abuse-safety/types-bullying/
Tellmi - A multi-award winning app which is evidenced to improve mental health in young people.
The Anti Bulling Alliance - They are a unique coalition of organisations and individuals, that work together to achieve their vision to: stop bullying and create safer environments in which children and young people can live, grow, play and learn.
www.anti-bullyingalliance.org.uk/
The Diana Award - They are the living legacy to Princess Diana’s belief that young people have the power to change the world for the better. They help and support you take a stand against bullying in your school/youth organisation/community.
diana-award.org.uk/anti-bullying/
CEOP.POLICE - Are you worried about online sexual abuse or the way someone has been communicating with you online? Make a report to one of CEOP's Child Protection Advisors
www.ceop.police.uk/safety-centre/
Think you know - Need advice? About sex, relationships and the Internet?
STEM4 - Supporting Teenage Mental Health
Peer pressure
Peer pressure is feeling like you have to do something just because all your friends are doing it. It can be really tempting to do everything you can to fit in with your friends or partners. But if you don't feel comfortable, it's okay to say "no" and make your own choices.
Useful Support Links
Samaritans - They offer a safe place for you to talk any time you like, in your own way – about whatever’s getting to you.
Childline - You can contact Childline about anything. Whatever your worry, its better out than in. They are here to support you and help you find ways to cope.
https://www.childline.org.uk/info-advice/friends-relationships-sex/friends/peer-pressure/
Frank - friendly confidential advice on drugs
Eating Disorders
Eating disorders are complex mental illnesses. Anyone, regardless of age, gender, ethnicity or background, can develop one. People with eating disorders use disordered eating behaviour as a way to cope with difficult situations or feelings. This behaviour can include limiting the amount of food eaten, eating very large quantities of food at once, getting rid of food eaten through unhealthy means (e.g. making themselves sick, misusing laxatives, fasting, or excessive exercise), or a combination of these behaviours. An eating disorder is never the fault of the person experiencing it, and anyone who has an eating disorder deserves fast, compassionate support to help them get better.
Beat eating disorders - National Helpline exists to encourage and empower people to get help quickly, because the sooner someone starts treatment, the greater their chance of recovery. People can contact them online or by phone 365 days a year. Listening to them, helping them to understand the illness, and support them to take positive steps towards recovery.
https://www.beateatingdisorders.org.uk/get-information-and-support/
Substance Abuse
If you are struggling with substance abuse or you may have been offered drugs or know others who use them. If drugs are part of your world, it's important to know the facts, and where to go for help and advice.
Useful Support Links
Compass Harrow Service - If you are experiencing difficulties associated with your own or another person’s drug or alcohol use, Compass Harrow offers a range of free, professional support services to help you tackle these tough situations.
https://www.compass-uk.org/services/harrow-young-peoples-substance-misuse-service/
Frank - friendly confidential advice on drugs
Childline - You can contact Childline about anything. Whatever your worry, its better out than in. They are here to support you and help you find ways to cope.
https://www.childline.org.uk/info-advice/your-feelings/feelings-emotions/addiction/
Samaritans - They offer a safe place for you to talk any time you like, in your own way – about whatever’s getting to you.
Young Minds - there to make sure you get the best possible mental health support and have the resilience to overcome life’s difficulties.
https://www.youngminds.org.uk/young-person/
NHS - provides information about addiction
https://www.nhs.uk/live-well/healthy-body/addiction-what-is-it/#getting-help-for-addictions
STEM4 - Supporting Teenage Mental Health
https://stem4.org.uk/addiction/
The Mix - The Mix is the UK’s leading support service for young people. - from mental health to money, from homelessness to finding a job, from break-ups to drugs.
Future Pathways
It is important that you are fully supported and guided through the process of planning your futures. Information, advice and guidance for all students from Years 7 -13 is provided by our full time, careers and employability coordinator, a professional careers adviser.
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Mrs Donna Foster |
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Careers & Employability Coordinator & Careers Lead |
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Extension: 213 |
Located in the Careers & Employability office in Park Block
Useful Websites
Check out our student resources page here.
UCAS - The best place to start with any sort of decision about your future, is to do your research. If you're not sure what you want to do, UCAS can show you all your options to help you make an informed decision.
https://www.ucas.com/?tile=tile-436
Skill Routes - Skills Route is a set of tools to help students, explore the different routes that they could take, plan and learn about all the options that are available for study after GCSE and find all the information they need to Research College or sixth forms.
Future Finder - The Free Your Life Future Finder website helps students learn which STEM A-Levels, are used in Medical Careers such as General Practitioner, Hospital Doctor, Surgeon, Psychiatrist and Pathologist.
https://futurefinder.yourlife.org.uk/
iCould - iCould provides career inspiration and information for young people. Shows what is possible in work and offer different ways to think about careers through free access to over 1000 personal video stories, detailed job information, plus practical tips, insight and advice.
National Careers Service - Provides information, advice and guidance to help students make decisions on learning, training and work.
https://nationalcareersservice.direct.gov.uk/
Prospects - Job profiles, career planner, work experience, search graduate jobs, what can I do with my degree, careers advice.
The Medical Portal - Helps students get into Medicine with free guides and expert prep for UKCAT, BMAT & Interview. The Medic Portal is partnered with the Royal Society of Medicine.
https://www.themedicportal.com/
Which? University - See where your A-level subjects will lead you.
https://university.which.co.uk/
Target Careers - TARGET careers can help you decide what degree subject to study. If you already have a career in mind, find out which subjects will get you there.