People

One helpful skill is active listening.
Active listening means showing the other person you understand them.
You can do this by:

• repeating back what they said in your own words

• asking questions if something is not clear

This helps you check your understanding and shows the other person you care.

It also helps to check in with each other regularly.
Talking often can stop problems from building up.

If talking out loud feels hard, you could:

• write a message

• send a note

• agree on a regular time to chat

A Relationships circle

A Relationships circle is a simple drawing that helps you think about the people in your life.
It can show:

• who is in your life

• how you know them

• how close they are to you

• which relationships feel safe

• which behaviours are appropriate or inappropriate

What it does

A Relationships circle helps you see your support network.
It shows who knows who, and how each person is linked.
It can help you understand who supports you and who you can trust.

How it helps

A Relationships circle can help you:

• identify important people

• think about any issues or concerns

• see which people should be part of your support planning

• notice which relationships can be strengthened or supported

You may feel closer to a friend than to a family member.
There are no rules about where people should go in your circle.
It is about what feels right for you.

If you want a simple template for a Relationships circle, I can make one for you.

All relationships are different, but healthy relationships share some key qualities.
These qualities help you feel safe, respected and valued.
They are important in all types of relationships — friendships, family relationships, and romantic ones.

Communication

You both talk openly about how you feel.
You listen to each other and try to understand each other’s emotions.

Respect

You respect each other’s thoughts, feelings, and interests.
You allow each other to be yourselves.

Best interests

You make choices that are good for both of you.
You think about the impact of your actions on one another.

Trust

You trust each other and feel safe.
You can rely on each other to be honest and dependable.

Equality

Your needs and wants are just as important as the other person’s.
You both feel equally valued in the relationship.

These qualities help build strong, healthy connections that support your wellbeing.

Making friends as an adult can feel challenging, but it is possible.
It helps to stay positive and open to new experiences.

Try not to overthink it.
Instead of worrying about being rejected or not being “fun enough”, focus on being open and curious — like you would as a child.

You may want new friends because:

• you have moved to a new area

• you want to meet people outside your current group

• you want to find people with similar interests

• you hope a friendship may become something more

Here are some simple ways to meet new people, both offline and online.

Find pet lovers

Pets are great conversation starters.
You can meet people by:

• walking your dog

• visiting dog parks

• going to pet shops or animal shelters

Even if you do not have a pet, many dog owners are happy to chat.

Join a book club

Book clubs are good places to meet people who enjoy reading.
You can share ideas, discover new books, and build friendships.

Religion

Places of worship — churches, mosques, synagogues, temples — often have strong communities.
You do not have to be deeply religious to take part.

Political events

If you are interested in politics, local events can help you meet people with similar beliefs.
Just remember to keep conversations respectful.

Your neighbours

Neighbours can become great friends.
A simple friendly chat can start a connection.

Volunteer

Volunteering helps others and helps you meet people.
You can build skills, gain experience and make new friends at the same time.

Talk to people in queues

If you are waiting in a queue, you can start a friendly conversation.
This can feel easier if you are queuing for something you both enjoy.

Go to a concert

Local concerts and music events are great places to meet people who enjoy the same music as you.

Fitness activities

You can meet others who enjoy being active by:

• going to the gym

• hiking

• running

• cycling

People often enjoy talking about their hobbies and tips.

Sports

Sports bring people together.
You can:

• visit sports bars

• attend games

• join a local sports team

• play at public courts

The bar or pub

If you are old enough, you may meet people at bars or pubs.
A relaxed setting can make conversations easier.

Gaming

You can meet other gamers by:

• joining gaming events

• visiting video game shops

• going to board‑game sessions at comic book shops

The coffee shop

Coffee shops are good for creative people or anyone who enjoys a quiet space.
A simple chat can lead to new friendships.

Host an event

You can host a meet‑up, hobby group, or event in a public place.
This can help you meet people with shared interests.

Online

It can be easier to meet people online.
You can try:

• social media (like Facebook or Instagram)

• online community groups

• local forums

• hobby groups

• friendship apps

• Meetup.com

People with shared interests often connect quickly.

Once you make new friends, it is important to stay in touch with them.
Friendships are like plants — if you do not look after them, they may fade over time.

Try to reach out regularly.
You could call, text, or message to ask how they are doing.
Show interest in the things that matter to them.
Healthy friendships are balanced.
They are not just about one person’s needs.

Good friends:

• teach you about yourself

• encourage you when life is hard

• celebrate your successes

• help you feel supported

Friendships can also improve your health.
Some research suggests friendships are as important for wellbeing as eating well or being active.

For more details about friendships, please see the “Friendship” button in the Friendship and Young People section.

Families can support you through the good times and the hard times.
You might enjoy spending time with them and have great memories.
They can help your mental health by:

• listening

• helping you understand your feelings

• being there so you do not feel alone

But every family is different.
Sometimes family relationships can be difficult or confusing.
Not getting along can affect how you feel.

Friends can also support your mental health.
But friendships can sometimes change or feel uncomfortable.
You may outgrow a friendship, or you may not feel supported anymore.
This is normal, and help is available if you need it.

Relationships, including the one you have with yourself

Relationships are important for mental wellbeing.
People with positive and supportive relationships are more likely to feel happy and healthy.

Good connections can:

• reduce loneliness

• lower stress

• support your mental health

But life’s challenges can affect relationships.
When we feel overwhelmed, we may become irritable, snappy, or withdrawn.

Being open and honest can help both you and the people around you feel supported.

If someone close to you is struggling, it can be hard for you too.
This is why looking after your own wellbeing is important.

Here are 3 simple things you can do to protect your wellbeing:

1. Set boundaries

Think about what support you can give.
Try to stick to this.
It could be listening or helping with practical things, like shopping.

2. Talk to someone you trust

It can help to speak to someone outside the relationship.
Sharing your worries with a trusted person can make things feel easier.

3. Take time for yourself

Make space for your own hobbies and interests.
Doing something you enjoy can help you feel calmer and more balanced.

Dealing with relationship conflicts

Disagreements are normal.
But if an argument is not sorted out, it can affect your mental wellbeing.

If it feels hard to talk calmly, take a break.
Try again when everyone feels calmer and ready to talk.

Questions to help manage conflict

Strong feelings can make it harder to understand what is really going on.
Sometimes we:

• assume we know what someone else thinks

• let past experiences affect the current situation

• react based on emotions instead of facts

These questions can help you think more clearly:

• What meaning have I given this situation?

• What are the facts, and what are my opinions?

• What advice would I give to a friend in this situation?

• Is there another way to look at the argument?

Talking through these questions together can help everyone understand each other better.
It can also help you find kinder and safer ways to respond.

It is okay to leave a relationship that does not feel right.
If a relationship is hurting your mental health or making you feel unsafe, you can step away.

Some organisations can help with the practical and financial parts of a break‑up, such as the Citizens Advice Bureau.

If you are experiencing any kind of abuse, support is available.

NHS support for domestic abuse

If you are part of the LGBTQIA+ community, you may experience different relationship challenges.
This could be about your relationship with yourself, your identity, or your relationship with others.

LGBT HERO offers support, advice, and information for LGBTQIA+ people.

https://www.lgbthero.org.uk/

Romantic relationships

Good communication is important in romantic relationships.
Talking honestly, listening carefully, and respecting each other’s feelings helps you stay connected.

You can watch simple guides and videos to learn healthy communication skills.

Grooming is when someone builds trust with you so they can pressure you into something sexual or illegal.
Grooming can happen to anyone, and it is never your fault.

A person who grooms you could be:

• someone you know

• someone online

• a stranger

• someone older

• someone your age

• someone in a position of authority, like a coach or teacher

Grooming can be hard to recognise because it uses trust in an unsafe way.
If someone’s behaviour worries you, or something has happened that feels wrong, please talk to someone you trust.

Reasons someone may groom another person

They may try to:

• have sexual conversations

• send or ask for sexual messages

• ask for sexual photos or videos (sometimes called “nudes”)

• pressure you into live streams or video chats that become sexual

• force or threaten you into doing illegal things, like selling drugs or hurting someone

• blackmail you

• get you to meet in person

• ask you to travel somewhere

If you experience grooming or feel pressured, it is not your fault.
You do not have to cope alone.
Support is available even if you are unsure what has happened.

Sexting is when you send a sexual message, photo or video to someone else. It could be a picture of you, but sometimes people send pictures and videos of other people. 

Messages could be to a friend, boyfriend, girlfriend or someone online. 

‍Sexting includes:

• being partly or completely naked, or in your underwear 

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• posing in a sexual position 

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• sending ‘nudes’ or ‘dick pics’ 

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• talking about sexual things you’re doing or want to do 

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• doing sexual things on a live stream 

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If you’ve sent a nude and you’re worried about what might happen, there are things you can do: 

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• Ask for the message to be deleted- Explain that you’re not comfortable with them keeping the picture and ask them to delete it. 

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• Don’t reply to threats- Don’t reply to someone trying to threaten or blackmail you, and don’t send more photos. It can be scary, but it can help you to keep in control 

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• Talk to someone you trust- Talking can be scary, especially if you’re being threatened. But it can also help you get support and stay in control. Find out more about asking an adult for help. 

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• Use Report Remove to get it removed from the internet- If you're under 18 and a nude image or video has been shared online, we can help you get it removed from the internet. Find out how to remove a nude image shared online.  

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• Report what’s happened- If you’re under 18 and you’re worried or being threatened you can make a report to CEOP. Making a report isn’t confidential but it does mean that they can help to stop what’s happening. 

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• Get help with how you’re feeling- Having a nude shared by other people or being threatened isn’t your fault. If you’re struggling to cope or you don’t know what to do, talk to us. 

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Getting support when you are over 18

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If you're over 18 and someone’s shared a naked or sexual picture of you without your consent, they’re breaking the law. 

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Lots of social media sites can take images of you down if you report it, but this may not always happen. If someone is threatening you, or has posted a picture of you online, there’s a special Revenge Pornography Helpline to help people who are over 18. 

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You can also get support from The Childline

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Some people find it hard to meet new friends because of social awkwardness.
Everyone can feel awkward when meeting someone new.
But for some people, these feelings can be stronger.
They may find it hard to start conversations, know what to say, or feel confident.

Talking to a therapist can help.
A therapist is trained to support you and teach you new skills.

A therapist can help you to:

• understand your hobbies and interests

• find places where you might meet new people

• learn how to start a conversation

• build confidence

• communicate in a clear and friendly way

• feel more comfortable in social situations

Counselling can help you feel more at ease and more able to make positive connections with others.