Bullying and cyberbullying

Telling someone how you feel can be tough, but it can really help you feel less alone.

You don't need to tell someone everything at once. You could start by choosing one person you trust to talk to. If you can't think of anyone, you can always talk to us.

If you're struggling to say what's happening out loud, you could try:

• starting the conversation by writing a letter
• speaking to a counsellor using 1-2-1 chat
• calling Childline on 0800 1111 to practise saying things out loud.

Taking your mind off what's happening can help you have more energy to cope when things are difficult. 

Why not try:

• Doing something you enjoy
  You could play a game, read a book or spend time with a friend or on a hobby. Doing something you enjoy doesn't mean you have to achieve something, the important thing is for it to help you feel better.
• Taking a break from checking your messages
  Try muting your notifications and doing something else if people are messaging you online, even if it's just for a short time.
• Going for a walk
  If you feel it's safe to, go for a walk or run in the park. Or try playing sports.
• Creating a maze
  Focus on making it as big or complex as you want. If you want to challenge yourself, try making one without taking your pen off the paper. 

Distracting yourself right now

If you’re struggling with your feelings, try moving away from anything that might distract you and take a few deep breaths. Focus on what’s around you and name:

• 5 things you can see
• 4 things you can touch or feel
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

Bottling up your feelings can make them hard to cope with. But there are lots of ways you can let them out. Why not try:

• Being creative
  Try drawing or scribbling on paper, or making an image with the Art box. You could try using different colours to represent different emotions.
• Writing it down
  Write down what's happened and how it made you feel. Or write a letter to someone saying what's happening. You don't have to keep what you write, you could even tear it up.
• Listening to music
  Try listening to music that matches how you feel. Or if you want to distract yourself, listen to music that makes you happy or a podcast.
• Telling someone
  You could tell someone everything or just a little. If you're not sure who to talk to, try talking to Childline.
• Writing a poem
  Write a poem about how you're feeling now. Or keep your mind busy by coming up with limericks or rhyming poems.
• Making a comic book
  You could make a comic about what's happening, what you'd like to happen or something completely different.
• Keeping a diary
  A diary can help you keep track of what's happened so that you can show an adult you trust, but you can also use it to write about how it makes you feel.
• Dealing with your anger
  Some people can feel angry after being bullied. But hitting back or hurting someone can get you into trouble and make you unsafe. Try hitting a pillow or shouting when you're angry instead.

Bullying can have a big effect on your confidence. You might be worried about going out or spending time with people, which can really affect your mental health.

Doing something small every day can really help you to feel better and build your confidence.

Feeling better with positive statements

Saying positive statements to yourself can help when you're feeling low or like the bullying's your fault. You could say them out loud or in your head.

Focus on positive things happening now and try making some up yourself. Or use some of the examples below:

• "The bullying isn't my fault"
• "I deserve to have a life without bullying"
• "Today is only one day"
• "Things can change"
• "I'm strong enough to keep trying".

Making sure you have a healthy routine and taking care of yourself can have a big impact on your mental health.

Having a healthy routine includes:

• making sure you get enough sleep
• eating healthily and not having too much junk food
• doing something every day that makes you feel good or proud
• spending time with people who make you happy
• exercising or spending time outside.

Your mental health is just as important as your physical health. And if you're worried about it, it's important to get support.

You can talk to your doctor about anything you might be feeling. Big or small. If you're not sure where to start, you can use sites like DocReady to help make a list of your symptoms.

Self-harm and suicide
Lots of young people talk to us about feeling suicidal and wanting to self-harm. If you're feeling this way, it's good to tell your doctor about it or you can always talk to us.