7 April 2026

This article was published on 2 April 2026. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us.

World Health Day is an awareness day organised by the World Health Organisation. This year they have chosen the campaign ‘Together for health. Stand with science’. For more details click here.

World Health Day is celebrated annually, and each year draws attention to a specific health topic of concern to people all over the world.

It is an ideal time to think about your own health and of those close to you.

Your overall wellbeing is fundamental to how fulfilled you feel and comprises of all aspects of life, including, financial, social, emotional, and physical wellbeing. Positive wellbeing improves your resilience and will help you overcome difficulties and life’s challenges.

Physical Health

Research shows that being sedentary is bad for your health, so ensure you keep active. Exercise helps both your physical and mental health, so it’s important to stay active.

A few hours of gentle exercise a week will release endorphins that make you feel energised. This could be as simple as a walk, a run, a cycle ride, dancing or even some gardening. In simple terms exercising makes you feel good.

For more details on looking after your physical health read our guide here.

Sleep

When you’re well rested, you think more clearly, feel better, and have more stamina and energy. But many people don’t get the 7-9 hours of sleep that doctors recommend. Lack of sleep, even for a few days, can leave you feeling irritable, frustrated, and forgetful. Regular poor sleep can put you at risk of serious medical conditions, including obesity, heart disease and diabetes and it may shorten your life expectancy.

We spend about a third of our lives asleep. Sleep is essential, it is as important to our bodies as eating, drinking, and breathing, and is vital for maintaining good mental and physical health. Sleeping helps us to recover from mental as well as physical exertion.

For more details, read our sleep guide here.

Stress Awareness

We all know what it’s like to feel stressed, being under pressure is a normal part of life. But becoming overwhelmed by stress can lead to mental and physical health problems or make existing problems worse.

It’s important to put measures in place to reduce any stress you are feeling and to take a moment to think about your own wellbeing and find out more on how to manage stress. For more details, read our stress awareness guide here.

Nutrition

Being overweight can cause various health concerns and according to Cancer Research UK, overweight and obesity is the second biggest cause of cancer. Keeping a healthy weight reduces the risk of 13 different types of cancer. Diabetes and heart disease are also other conditions that you have a higher chance of developing if you are obese.

It is therefore important to ensure you are eating a balanced diet. For more details, read our healthy eating guide here.

Mental Health

It’s important that you take care of your mind as well as your body. Evidence suggests there are 5 steps you can take to improve your mental health and wellbeing. Trying these things could help you feel more positive and able to get the most out of life.

1. Connect with other people – Good relationships are important for your mental wellbeing.

2. Be active – this is great for both your physical and mental wellbeing.

3. Take notice – paying more attention to the present can improve your mental wellbeing. Click here to try mindfulness.

4. Learn new skills – continued learning though life enhances self-esteem and encourages social interactions and a more active lifestyle.

5. Give to others – research suggests that acts of giving and kindness and being part of community life can improve your mental wellbeing.

For more details on the 5 steps to wellbeing click here.

It’s as important to look after your mental health as it is your physical health. For more details, read our mental health guide here.

Don’t be afraid to ask for help if your mental health is starting to deteriorate or you’re struggling to cope.

Financial health

Money worries are not just a financial problem they can cause relationships problems, people to lose homes and families to break down. People from all walks of life can end up in debt for many

different reasons, like divorce, redundancy, ill health, or bereavement.  It’s not always easy to talk about money worries but if you’re struggling financially, it’s important to take action.

For more details, read our debt awareness guide here.

Financial problems is one of the biggest worries that can negatively affect your mental health. According to the Police Federation’s annual Pay & Morale survey results published in 2025, 79% of respondents felt that they were ‘worse off’ financially than they were five years ago.

It’s important to start talking about money worries before your situation gets worse. Talking about money will give you the confidence to get help and find out who can best advise you on any problems. It can give you a great sense of relief to share your problems, so you’re not facing them alone. It’s important to seek professional advice as soon as possible and not wait until it’s more difficult to find a solution.

We’ve teamed up with PayPlan*, one of the UK’s leading free debt advice providers, who offer free and confidential advice to anyone in serious financial difficulties.

They’re able to advise you on a range of debt solutions suited to your individual circumstances, helping to protect you and your family with a sustainable way to manage your debt.

Get free and confidential help to combat your debt, call PayPlan* on 0800 197 8433.

*PayPlan is a trading name of Totemic Limited. Totemic Limited is a limited company registered in England, Company Number: 2789854. Registered Office: Kempton House, Dysart Road, PO Box 9562, Grantham, NG31 0EA. Totemic Limited is authorised and regulated by the Financial Conduct Authority. Financial Conduct Authority Number: 681263.

2 April 2026

This article was published on 31 March 2026. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us.

Every 2nd April is World Autism Awareness Day. The purpose of this day is to increase understanding of autism across the world and help reduce stigma and discrimination that may occur against those with autism and their carers.

Autism is something you are born with, it is usually identified in early childhood, but can also be diagnosed later in life too.

Early intervention, therapies and education will help that person lead a full life. Some people will need support to help them with certain things and it’s important to get this support from an early age.

Autism is part of who a person is, their brain works in a different way from other people.

Every individual has a unique and meaningful contribution to make to society. According to Beyond Autism there are around 700,000 autistic people in the UK.  Autism is 3 times more prevalent in boys than girls. Signs of autism in girls can present themselves differently and as a result can be misdiagnosed or missed, leading to a late diagnosis, this may even be as an adult.

Autism affects how a person communicates and experiences the world. It is complex and can affect a person’s sensory processing, relationships, and social and communication skills.  It affects each person differently and is therefore often described as a spectrum. Some autistic people need little or no support. Others may need help from a parent or carer every day.

Autistic people often have other conditions, such as:

• attention deficit hyperactivity disorder (ADHD)
• dyslexia and dyspraxia
• insomnia
• anxiety
• depression
• obsessive compulsive disorder
• epilepsy

Communication

Communication can be a challenge for some autistic people. They may find it hard to read body language, understand peoples’ emotions, and find it difficult to respond to others. Processing time is often affected so it may take an autistic individual longer to react in conversations.

We all use a mix of verbal, gesture, body language and more to communicate. For some people alternative communication methods help them to communicate. Some autistic people will have their own preferred method of communication, just as everyone does, however this can be more important to someone with autism as it can help them to understand and be better understood, making them feel heard. They may communicate vocally, or they may use other systems such as signing or a voice output device. Here are some things you can do to support them:

• Observe how the person chooses to interact and how long it takes them to process what you are saying or doing. You can then adjust your communication.
• Use their name to make sure they know you are talking to them directly.
• Make sure any instructions are short and clear to avoid overloading with information.
• Be mindful of noisy environments as this may affect how a person processes information.
• Avoid using figurative language.
• Talk slowly so they have more time to process.
• Be clear on what you are asking and avoid asking open-ended questions.
• If the person you are talking to finds visuals easier to understand, try to use these where possible.

Autistic people may display different behaviours to try to communicate their needs, wants or feelings. Some of which can be perceived as challenging and may even affect their wellbeing. It is important to understand why behaviours that challenge happen so that the right support can be given. 

Understanding behaviour

Autistic people may have behaviours which appear unusual to some. There is nearly always a reason behind these behaviours, it could be that the individual is using it in order to communicate or as a coping strategy.

They may also have repetitive movements such as hand flapping or making sounds. These are often calming for the individual when they feel stressed. 

They can experience under or over sensitivity to sounds, touch, smells, pain, light or temperature. Over-stimulating may cause stress and under-stimulating may lead to a person increasing their sensory input by turning the volume up or getting closer to smells. 

When stress or anxiety builds up it can lead to behaviours that challenge. This may take many forms including screaming, kicking, running away, or ceasing communication.  

These behaviours are often the result of an individual being overwhelmed and can occur when a person is finding it difficult to communicate.

Tips to better understand behaviour

• Personalisation – Every person is different. What works for one person may not for another, different approaches may be needed.

• Communication – Before trying to change a behaviour analyse the reason. Why are they behaving like this? What might they be trying to communicate?

• Self-stimulatory behaviour – All behaviour serves a function for the individual. If behaviour isn’t causing harm or creating a barrier to at work or at school, don’t try and change it.

• Routines – Routines and planning can often ease anxieties. Changes to routine, big or small, can be hard to process.  Where possible, planning ahead can help reduce any confusion or anxiety that the disruption may cause. For children helping map out bedtime or getting ready for school can often reduce behaviours that perceive to challenge. Use visuals to help make this easier. 

ADHD and autism are not the same disorder, but they may be hard to tell apart. In addition, it’s very common for one individual to have both diagnoses. Treatment for the two disorders is similar but not identical, so it’s important to get the correct diagnosis or diagnoses.

Positives

There are many positive features of autism including:

• Passionate

• Detail orientated – thorough and accurate
• Focused – great concentration and less likely to be distracted
• Analytical and methodical approach
• Unique thought processes
• Great observational skills
• Creative – distinctive imagination and expression of ideas
• Memory – excellent long-term memory and superior recall
• Tenacity determination and Resilience – will challenge opinions
• Straightforward, direct, and honest
• Reliable and committed
• Innovative
• Accepting of difference – less likely to be judgmental
• Expertise – in-depth knowledge & high level of skills
• High levels of integrity
• Dedicated and loyal
• Strong adherence to rules
• Not afraid to be themselves

Everyone is different and no one will identify with every one of these positive features. 

Don’t try to change, try to understand.

People with autism spectrum disorders have specific characteristics, behaviours, tastes, and ways to do things. The key is to understand the way they see the world without trying to make them change.

Available Support

Beyond Autism

National Autistic Society

The Brain Charity

NHS

April 2026

This article was published on 27 March 2026. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us.

Stress Awareness Month is held each April, to increase public awareness about both the causes and cures of stress. This year The Stress Management Society has chosen the theme ‘Be the Change’. For more details click here.

We all know what it’s like to feel stressed – being under pressure is a normal part of life. But becoming overwhelmed by stress can lead to mental and physical health problems or make existing problems worse.

Millions of people around the UK are experiencing high levels of stress if you are one of them, it may be damaging your health.

Stress isn’t a mental health condition, but it can cause a mental health problem, like anxiety or depression or it can cause an existing one to get worse. Stress can also affect you physically, it can cause headaches, insomnia, tiredness, or stomach problems.

Individually we need to understand what is causing our personal stress and learn what steps we can take to reduce it for ourselves and those around us. National Stress Awareness month is a great opportunity to take a moment to do this and think about our own wellbeing.

What you can do to help manage worries and stress

There are various steps you can take to cope with being under pressure, remember, different things work for different people.

• Breathing exercises – stop and take a breath, learn a new breathing technique like box breathing or baby breath.

• Write down your worries and concerns – this may help process your thoughts and emotions. You can then read the worries back and try to think of them from a different perspective.

• Keep a daily routine – our overall wellbeing relies on our daily routines; these also help with sleeping & eating patterns. This is why it’s important to ensure you and your family have structure in your day. They can also include things to look forward to.

• Identify your triggers and take control – working out what triggers your stress can help you anticipate when you may feel stressed and what you could do about it in advance.

• Organise your time – making some adjustments to the way you organise your time can help you feel more in control and able to handle the pressure you are feeling.

• Keep active – exercise can help clear your head and then let you deal with your problems more calmly. Go outside to exercise, as fresh air and spending time in nature can really help.

• Stay healthy – as well as exercise it’s important to maintain a healthy diet and ensure you are getting enough sleep.
  • To read our sleep guide click here
  • To read our Healthy Eating guide click here

• Talk to other people – friends, family & colleagues can help support you through the stress you are feeling, you may even have a laugh and start to relax. You may also want to consider talking to a professional counsellor.

• Do something you enjoy – spending time doing something you enjoy will take your mind off how you are feeling. Everyone needs to take time for themselves, it can be as simple as having a bath 00or reading a book.

• Avoid unhealthy ways to cope – many people use alcohol, smoking, chocolate, and gambling to try and relieve the stress they are feeling, none of these things will help in the long term, use healthy coping strategies like going for a run, listening to music, or walking the dog.

• Challenge yourself – learning new skills and setting yourself new goals will help build your confidence and make you feel good about yourself.

• Help others – think of others in your local community, who may need help with small tasks, like shopping or volunteer to help a worthwhile cause, like litter picking or the local food bank. People who help others tend to be more resilient.

• Keep informed – whilst it’s important to keep up to date with the latest news, it can be overwhelming, so in order to manage any feelings of stress and anxiety consider only checking the news and social media once a day.  Ensure you stick to trustworthy sources for the latest information.

• Keep positive – it’s very easy to focus on the negatives of a situation. But it’s important to stay positive. You could also think of all the things you are grateful for, write down or say out loud 3 things that went well each day. Use these positive statements to create a positivity jar with your family.

• Try Mindfulness – mindfulness can help reduce stress; it can also give you the space to respond calmly under pressure.  For more details click here.

• Address some of the causes – where possible improve some of the issues that are putting pressure on you.

• Accept the things you can’t change – it’s not easy but accepting that there are some things happening to you that you can’t do anything about will help you focus your time and energy elsewhere.

• Be kind to yourself – don’t be too hard on yourself, look for positives in your life and make time for self-care.

Useful links:

NHS

Mind

Mental Health Foundation

Stress Management Society

Anxiety UK

World Health Organisation

Worrying about money can be extremely stressful and may lead to mental health conditions. Police Mutual are here to help. We want to break down the stigma surrounding debt and get people talking about money.

We’ve teamed up with PayPlan*, one of the UK’s leading free debt advice providers, who offer free and confidential advice to anyone in serious financial difficulties.

They’re able to advise you on a range of debt solutions suited to your individual circumstances, helping to protect you and your family with a sustainable way to manage your debt.

Get free and confidential help to combat your debt, call PayPlan* on 0800 197 8433

*PayPlan is a trading name of Totemic Limited. Totemic Limited is a limited company registered in England, Company Number: 2789854. Registered Office: Kempton House, Dysart Road, PO Box 9562, Grantham, NG31 0EA. Totemic Limited is authorised and regulated by the Financial Conduct Authority. Financial Conduct Authority Number: 681263.

16-22 March

This article was published on 6 March 2026. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us.

Money worries are not just a financial problem they can cause relationships problems, people to lose homes and families to break down. People from all walks of life can end up in debt for many different reasons including divorce, redundancy, ill health, and bereavement.

It’s not always easy to talk about money worries but if you’re struggling financially, it’s important to take action and debt awareness week is an ideal time to do this.

Why is Debt Awareness so important?

Debt can impact anyone, regardless of age, income level, or background. It’s not just a financial issue; it’s a mental and emotional one as well. Persistent debt can lead to stress, anxiety, and even depression, creating a cycle that can feel impossible to break.

By raising awareness, we can:

• Reduce the stigma surrounding debt and encourage people to seek help.
• Promote financial education to help individuals make informed decisions.
• Connect people with the right resources and support services.
• Debt awareness week was first launched in 2014 by the debt advice charity StepChange. If you’re worrying about money, there are things that you can do to get your finances back on track.

For help on how to spend less click here to read our guide.

Below are some tips on how to improve your financial wellbeing:

• Take stock – where do you owe money and what are the interest rates.
• Work out your budget – what money do you have coming in, what do you need to pay for and what’s left for paying off debt. Use our budget calculator here to help you manage your money. Set yourself a daily spend limit based on how much disposable cash you have each month.
• If you’re looking to make savings – check that you’re not overpaying for your bills and utilities, where can you make savings, for more information use the link here.
• Set up a separate bill account – transfer an amount each month to cover the cost of all your household bills. This will give you greater control over your finances and you ensure you do not make late payments.
• Set yourself saving goals – saving regularly could provide you with a financial buffer for any unexpected bills or be used to save for short term purchases or long-term aspirations.
• Check your bank balance – regularly, so there are no nasty surprises.
• Review your mortgage – to see if you can reduce your monthly outgoings, check with your provider or an independent mortgage advisor.
• Review your insurance – Why not see if you could save money by changing your home or car insurance provider.
• Check your credit score – using one of the various companies available online including Experian, Equifax, or TransUnion. For more details on the impact of your credit profile click here to read our guide.

Understanding your debts and how much you’re paying back is important. No debt problems are unsolvable and the earlier you deal with them the easier they are to deal with.

Be aware of how you spend your money

Stick to the golden rule of borrowing: don’t go into debt for something that will last for less

time than the amount borrowed takes to pay back.

Impact of debt on your mental health

Worrying about money can negatively affect your mental health and for those people experiencing mental health problems it can make it harder for them to manage their finances. According to the Money and Health Policy Institute report ‘a silent killer’ problem debt can also be linked to suicide.

It’s important to start talking about money worries before your situation gets worse. Talking about money will give you the confidence to get help and find out who can best advise you on any problems.

It can give you a great sense of relief to share your problems, so you’re not facing them alone. It’s important to seek professional advice as soon as possible and not wait until it’s more difficult to find a solution.

Do I have a debt problem?

✔ I find myself using my credit card for essential purchases, like food and bills and the card balance is not cleared at the end of the month

✔ I’m constantly worried about managing my money

✔ I’m behind on my mortgage and can’t catch back up

✔ I am struggling to manage even the minimum payments on my credit card

✔ I’m being contacted about unpaid bills or missed payments

✔ I’m relying on quick fix short-term loans

✔ I’m borrowing from friends or family

Getting help

If you would like to talk to someone about debt, the following organisations are there for you:

We’ve teamed up with PayPlan*, one of the UK’s leading free debt advice providers, who offer free and confidential advice to anyone in serious financial difficulties.

They’re able to advise you on a range of debt solutions suited to your individual circumstances, helping to protect you and your family with a sustainable way to manage your debt.

Get free and confidential help to combat your debt, call PayPlan* on 0800 197 8433.

If you don’t want to talk on the phone, it is also possible to email them.

StepChange is a debt advice charity providing full debt help service across the UK. Online support is also available.

Citizens Advice provide a full debt and consumer advice service, many bureaux have specialist caseworks to deal with any type of debt.

National Debtline is a charity that provides free and independent debt advice. It also has resources to help people deal with their debts. Advice is available over the phone, online and via webchat.

*PayPlan is a trading name of Totemic Limited. Totemic Limited is a limited company registered in England, Company Number: 2789854. Registered Office: Kempton House, Dysart Road, PO Box 9562, Grantham, NG31 0EA. Totemic Limited is authorised and regulated by the Financial Conduct Authority. Financial Conduct Authority Number: 681263

12 March

This article was published on 27 February 2026. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us.

National No Smoking Day is observed every year on the second Wednesday of March, to encourage people over the world to quit smoking. No Smoking Day 2026 is on March 12^th, but you can quit smoking on any day of the year. The main purpose of this day is to spread awareness about the harmful health effects of tobacco consumption through cigarette and other modes.

Many people who quit smoking are surprised by how good they feel. 

They feel more relaxed, have more money, they look and feel better, their skin looks healthier, and they have more energy when they do something active like going for a walk or playing with their children, they no longer smell of smoke and they are not as worried about their health.

When you stop smoking, your lungs will start to repair, and you’ll start to be able to breathe easier. The sooner you quit, the sooner you’ll notice the positive changes to your body and health.

Some of the benefits will be felt almost immediately and in the long term the benefits will be lifesaving

• After a day – Your oxygen levels will recover, and the harmful carbon monoxide level in your blood will reduce by half.
• After 2 days – Nicotine will be totally eliminated from the body, and your senses of taste and smell will improve.
• After 3 days – Your breathing will become easier as the airways begin to relax. Your energy levels will also increase.
• After 2 to 4 weeks – Blood will pump through to your heart and muscles much better because your circulation will improve, meaning you can walk and run easier.
• After 3 to 9 months – Your lung function will improve by up to 10%, meaning any coughs, wheezing or breathing problems you have will improve.
• After 1 to 3 years – Your risk of having a heart attack will have halved compared to a smoker’s.
• After 10 years – Your risk of death from lung cancer will have halved compared with a smoker’s.

Other benefits

• You will have fresher breath and whiter teeth
• Your skin might look younger and age less quickly
• You might have more energy, feel less tired and get less headaches
• Your immune system will find it easier to fight off colds and flu
• It can improve your fertility
• You will protect the health of your children, family and friends.

Smoking and your heart

The chemicals in cigarettes narrows the walls of your arteries. This reduces the space for blood to flow properly. If the arteries that carry blood to your heart get clogged, it can lead to a heart attack. If the arteries that carry blood to your brain get clogged, it can lead to a stroke.

Smoking can also affect your heart and blood vessels by:

• Increasing your risk of blood clots
• Causing an instant rise to your heart rate
• Causing an instant rise to your blood pressure
• Reducing the amount of oxygen delivered to the rest of your body.

You will save money – the average smoker can save around £2000 (depending on how much you smoke) a year by not smoking. To calculate how much you could save click here.

Stopping smoking tips:

1. List your reasons to quit and when you are struggling and feel like you need to smoke, read through the reasons.

2. Tell people you’re quitting; your friends and family can then support you.

3. Use stop smoking aids, like nicotine patches and gum.

4. Have a plan if you are tempted to smoke; this should include someone you can talk to for support.

5. List your smoking triggers and how to try and avoid them.

6. Cravings usually last around 5 minutes.  Try to keep busy, which could help reduce these cravings.

7. Regularly exercise, as studies show that exercise reduces the urge to smoke, it also strengthens your heart and lungs.

8. If you have tried to quit before, remember what worked and learn from what didn’t.

9. Use support groups for help and advice.

10. Think positively.

Try using the free NHS Quit Smoking App, click here for more details.

It’s never too late to benefit from stopping smoking. According to the British Heart Foundation, on average, smokers who quit in their 30s will add 10 years to their life. Even quitting at 60 could add 3 years. Being a non-smoker can also improve your chances of being more physically active and healthier as you get older.

Switching from smoking to vaping

Studies so far show that vaping is far less harmful than smoking. So, your health could benefit from switching. You will need to stop using tobacco completely to get the full benefits.

Vaping or using e-cigarettes could help you stop smoking and are a popular stop smoking tool. Giving you the nicotine needed to help beat your cravings. Vaping can also feel similar to smoking, like holding a cigarette and breathing in.

Switching from cigarettes to vaping may also save you money.

Vaping is not risk-free. Their long-term effects are still unknown, so people who have never smoked shouldn’t use them.

Further help and advice:

Quit Together

NHS

British Lung Foundation

British Heart Foundation

1 March

This article was published on 25 February 2026. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us.

Self-harm and Self-injury Awareness Day takes place every year on 1st March.

The purpose of the day is to reduce the stigma around self-harm, to make it ok to talk about and to raise awareness about the support available for those who self-harm.

Raising awareness leads to understanding and empathy.  It banishes judgement and fear and reduces the number of people who suffer in silence.  The day is about educating people who do not self-injure and reaching out to people who do.

Teenagers are the most likely group to self-harm.  According to the Mental Health Foundation 10% of young people self harm and most young people reported that they started to hurt themselves around the age of 12.  Anyone may self-harm regardless of their age, gender, race, or lifestyle choices. 

People who self-harm say that it helps them alleviate emotional numbness and releases tension.

Self harm is a coping strategy that helps people to manage their emotional hurt or stress.  There are many reasons why someone may self-harm.  It may be to help them regain a sense of control or a sense of feeling, to express their internal pain, as an act of self-punishment or as a form of expression. 

Self-harm can take many different forms and behaviours that are not in our best interests, including:

• cutting
• burning skin
• punching or hitting
• scratching or pinching
• poisoning
• over-eating and under-eating
• biting
• Inserting objects into your body
• overdosing
• exercising excessively
• pulling your hair
• getting into fights where you know you will get hurt

It’s important to talk about self-harm so we can understand what it is, why people might do it, how they can do it safely and how they can access support.

It’s important to remember that self-harm is not about getting attention, people who hurt themselves frequently consider it a private thing and try to hide their behaviours.  It’s also not necessarily about suicide, even though some people who self-harm feel suicidal, many use self-harm to feel alive.

How to support someone

Use Self-harm and Self-injury Awareness Day to check up on a friend who might be struggling. Remind them that you are there for them. Sometimes, people can feel alone even when they are surrounded by friends.

It can be hard to know how to react if someone you know is self-harming, here is some advice on what to do:

• Don’t Panic – learning that someone you care about is self-harming can be difficult, and may make you feel upset, confused or even angry. Don’t panic if you’re not sure how to react, often simply just being there is enough.

• Listen – you may be worried about what to say, but you don’t need to say anything.  Just be there to listen.  Try not to jump to conclusions or make any immediate decisions. Allow the other person to speak without interrupting and without judgement. Self-harm may feel like the only way to express very strong and deep-rooted emotions for them. If someone opens-up to you this can be a huge breakthrough. 

• Help them find support – when they are ready, help them find out about support services available to them. You may also support your loved one to make an appointment and offer to accompany them.  There are organisations available to help, details of which can be found in the support section below.

• Offer long term support – some people self-harm for years as a way of dealing with difficult emotions or situations. So don’t expect a quick recovery. Most people don’t want to be defined by their self-harm, so don’t change how you behave towards them.

Supporting someone can be extremely difficult emotionally, you may feel overwhelmed or out of your depth. To try and reduce these feelings, it’s important to set boundaries and have support for yourself.  Be honest about how you’re feeling. If you’re feeling upset or struggling to cope, talk to someone.

Getting support for yourself

If you’ve been self-harming and you want to stop, there is help available for you. It’s important that you go at a pace that you’re comfortable with. To start your recovery:

• Talk to a friend or family – try telling someone that you trust about your self-injuring.  The support of others is vital when you’re recovering.  They could even attend appointments with you whilst you’re getting help from healthcare professionals.

• See your GP – if you don’t feel comfortable talking to someone you know, you may prefer to talk to a professional, like your GP. They can arrange for you to see a mental health professional for talking therapy, like Cognitive Behavioural Therapy (CBT) or prescribe medication.

If you are struggling and feel that you have no one to turn to, remember there are many organisations available to help you.  These can be found in the support section at the end of this guide. 

Ways of coping

Taking steps towards recovery may feel difficult, but with the right support recovery is possible.  There are many different things that you can do to cope.  Here are some strategies:

Distraction strategies:

• Distraction box – prepare a ‘distraction box’ containing things that help you cope with difficult urges. This could include old photos of happy times, crosswords or colouring books, scents, or herbal teas.
• Time – try the 10 mins rule, if you feel like you want to self-harm, try to postpone this for 10 mins.  For many self-harm happens when emotions are intense, so after 10 mins the intensity may have reduced.
• Alternatives – try other options to self-harm, things like:
• Write down your feelings on some paper and rip it up.
• Draw on yourself in pen. Visually this may help relieve your urge without cutting.
• Put elastic bands on your wrists or ankles and flick them instead of self-harming.
• Hit something soft, like a pillow or cushion.
• Play loud music or sing/shout.
• Take a bath.
• Squeeze a piece of ice in your hand.
• Keep busy, try cleaning, tidying, or gardening.
• Use breathing techniques, like box breathing.

Self-help coping strategies:

• Diary – keep a diary to express how you are feeling.  This will also be helpful to monitor patterns, thoughts, and feelings.
• Pets – our pets give us unconditionally love and are great companions in difficult times. Being around animals is also proven to release endorphins, which can improve your mood.
• Exercise – physical exercise can help channel urges away from self-harming, this could involve a run, walk, or cycle ride.
• Mindfulness – try mindfulness techniques, concentrating on your surroundings. Mind have a lot of useful mindfulness techniques and tips here.
• Self-care – choose self-care over self-harm.  It is important that you are kind to yourself.  This may involve applying your favourite body lotion to the area of your body you might usually harm.  You could also try using essential oils.  Ensuring we have the correct nutrition, get enough sleep, and regularly exercise, will look after both your physical and mental health, which is why self-care is critical.  Self-care isn’t selfish – it’s essential.

Coping techniques and strategies will be different for everyone, if one doesn’t work, then try a different one.

Support and help available:

• NHS
• Samaritans
• Young minds
• Papyrus
• Harmless
• Mind
• Alumina
• Mental Health Foundation
• Heads above the Waves
• Self Injury Support Org
• Calm Harm
• Time to change
• Hub of Hope

Police Mutual Services

Our Care Line Service provided by Health Assured can offer advice and information, helping with a range of concerns including emotional support.

Download the My Healthy Advantage App and register today – your code is MHA107477

We’ve teamed up with PayPlan*, one of the UK’s leading free debt advice providers, who offer free

and confidential advice to anyone in serious financial difficulties.

They’re able to advise you on a range of debt solutions suited to your individual circumstances, helping to protect you and your family with a sustainable way to manage your debt.

Get free and confidential help to combat your debt, call PayPlan* on 0800 197 8433.

To read more of our wellbeing guides take a look at our Wellbeing Hub here.

*PayPlan is a trading name of Totemic Limited. Totemic Limited is a limited company registered in England, Company Number: 2789854. Registered Office: Kempton House, Dysart Road, PO Box 9562, Grantham, NG31 0EA. Totemic Limited is authorised and regulated by the Financial Conduct Authority. Financial Conduct Authority Number: 681263