Scottish Borders CAMHS

Scottish Borders CAMHS Official page for NHS Borders Child and Adolescent Mental Health Service

💜 Confidence Building: Why Is Confidence Important? 💜Confidence doesn't mean never feeling nervous or getting everything...
26/08/2026

💜 Confidence Building: Why Is Confidence Important? 💜

Confidence doesn't mean never feeling nervous or getting everything right. It means believing in yourself and trusting that you can cope with challenges, even when things feel difficult.

🌟 Confidence can help us:

💜 Try new things
💜 Build friendships
💜 Share our thoughts and ideas
💜 Bounce back from mistakes
💜Feel more positive about ourselves

The good news? Confidence isn't something you're born with or without. It's a skill that grows over time through practice, experience and taking small brave steps.

✨ A confidence boost doesn't have to be something huge. It could be:

⭐ Answering a question in class
⭐ Trying a new activity
⭐ Speaking to someone new
⭐ Asking for help when you need it
⭐ Continuing even when something feels challenging

Remember, confidence grows when we do things despite feeling nervous, not when we wait for nerves to disappear.

🌱 What is one small thing you could do this week to build your confidence?

💜🌟

💙 Breathing Technique Refresh: Box Breathing 💙Feeling stressed, overwhelmed or anxious? Taking a moment to focus on your...
24/08/2026

💙 Breathing Technique Refresh: Box Breathing 💙

Feeling stressed, overwhelmed or anxious? Taking a moment to focus on your breathing can help calm both your mind and body.

📦 Try Box Breathing:
1️⃣ Breathe in for 4 seconds
2️⃣ Hold for 4 seconds
3️⃣ Breathe out for 4 seconds
4️⃣ Hold for 4 seconds

Repeat a few times, imagining you're tracing the four sides of a square as you go. ⬜

✨ Box breathing can help:
💙 Slow down racing thoughts
💙 Reduce feelings of stress and anxiety
💙 Improve focus and concentration
💙 Bring your attention back to the present moment

Remember, it's okay if it doesn't feel natural straight away. Like any skill, breathing techniques take practice.

Why not take a minute now and give it a try? 🌟

💙🫁

💜 Parent & Carer Tip: Supporting a Child or Young Person When They Feel Panicky 💜Seeing your child feel overwhelmed or p...
21/08/2026

💜 Parent & Carer Tip: Supporting a Child or Young Person When They Feel Panicky 💜

Seeing your child feel overwhelmed or panicky can be difficult. In those moments, one of the most helpful things you can do is stay calm and provide reassurance. Young people often look to trusted adults for cues that they are safe.

✨ Try these simple steps:

💜 Stay with them and remain calm
A calm presence can help a child feel safer when anxiety feels overwhelming.

🌬️ Encourage slow, steady breaths
Breathing together can help them focus on the present moment and reduce the intensity of physical symptoms.

👂 Listen without judgement
Allow them to talk about how they're feeling without rushing to solve the problem straight away. Feeling heard can be reassuring.

🧸 Use grounding techniques
Encourage them to notice things they can see, hear, feel or touch around them to help bring their attention back to the present.

❤️ Remind them that feelings pass
Although anxiety can feel frightening, it won't last forever. Reassure them that they are safe and that you're there to support them.

🌱 Support them to face their fears, step by step
It can be tempting to avoid situations that cause anxiety, but avoidance can make worries feel bigger over time. When they're ready, gently encourage and support your child to take small, manageable steps towards the situation they fear. This helps build confidence and shows them they can cope, even when they feel anxious.

Remember: worry is a normal human emotion, and all children and young people experience it from time to time. What matters is helping them feel supported, understood, and confident that they can manage difficult feelings when they arise

🔗 For more advice and support for parents and carers: YoungMinds Anxiety Guide [youngminds.org.uk]

💜

💜 Back to School Check-In 💜Today marks the start of a new school term for many young people.Whether you felt excited, ne...
19/08/2026

💜 Back to School Check-In 💜

Today marks the start of a new school term for many young people.
Whether you felt excited, nervous, confident, uncertain, or a mix of lots of different emotions, getting through the first day is something to be proud of. Every new beginning can bring challenges, and showing up is a positive step in itself.

🌟 Take a moment to reflect on your day: What's one positive thing that happened today? It could be:

💜 Seeing a friend
💜 Finding your new classroom
💜 Enjoying a lesson
💜 Having a good break time
💜 Simply making it through the day

Small wins count, and recognising them can help build confidence and resilience over time.

As today comes to an end, remember to be kind to yourself and celebrate the steps you've taken, no matter how big or small. 🌈

✨ What was your positive moment from today?

💜

💭 Worry Strategy: Try "Worry Time" 💭Do worries ever pop into your mind throughout the day and make it difficult to focus...
17/08/2026

💭 Worry Strategy: Try "Worry Time" 💭

Do worries ever pop into your mind throughout the day and make it difficult to focus?

Instead of trying to push worries away, it can sometimes help to set aside a specific time to think about them.

⏰ Choose a daily "Worry Time" (around 10-15 minutes).
📝 When a worry appears during the day, make a note of it.
💭 Save it for your designated worry time.
🌟 When worry time arrives, read through your list and decide whether there's anything you can do about each concern.

Often, by the time worry time comes around, some worries may feel smaller or less important than they did earlier.

Remember, worries are a normal part of life, but they don't have to take over your whole day. 💜

Before the week ends, what's one thing you're grateful for today?Practising gratitude can help us pause and reflect Take...
14/08/2026

Before the week ends, what's one thing you're grateful for today?

Practising gratitude can help us pause and reflect Take a moment to think about one thing you're grateful for today.

Small moments matter too, whether it's a comforting cup of tea, fresh air on a walk, or a laugh shared with someone important to you 🌼

💭 Emotional Check-In: How Are You Feeling Today? 💭When was the last time you paused and checked in with yourself?Life ca...
12/08/2026

💭 Emotional Check-In: How Are You Feeling Today? 💭

When was the last time you paused and checked in with yourself?
Life can be busy, and sometimes we move from one task to the next without noticing how we're really feeling. Taking a moment to recognise and acknowledge your emotions, whether they're comfortable or uncomfortable, can be an important part of looking after your wellbeing.

🌟 All feelings are valid.
🌟 Emotions give us information about what we need.
🌟 Naming how you feel can help you understand yourself better.
🌟 It's okay to experience more than one emotion at the same time.

Today, ask yourself:

💜 What am I feeling right now?
💜 What might be contributing to these feelings?
💜 What do I need today to support my wellbeing?

Remember, you don't need to "fix" every feeling. Sometimes, simply acknowledging an emotion is the first step towards managing it.

Take a moment. Breathe. Check in with yourself. 💙

🌈 Identity Matters All Year Round 🌈Although Pride Month has passed, the journey of exploring, understanding and expressi...
10/08/2026

🌈 Identity Matters All Year Round 🌈

Although Pride Month has passed, the journey of exploring, understanding and expressing who you are continues all year round.

For many young people, identity can be a journey that evolves over time. Whether you're questioning, exploring, feeling confident in who you are, or simply figuring things out, your experiences are valid and deserve respect and support.

💜 You are more than labels.
💜 You don't have to have all the answers.
💜 Your identity is yours to explore at your own pace.

For young people, families and professionals looking for information and support around gender identity and gender diversity, Mermaids UK offers a range of resources, advice and support services. Mermaids has supported transgender, non-binary and gender-diverse children, young people and their families since 1995.

🔗 https://mermaidsuk.org.uk

🌈💜

Did you know that spending time away from social media can have a positive impact on your wellbeing? 📵✨Social media can ...
07/08/2026

Did you know that spending time away from social media can have a positive impact on your wellbeing? 📵✨

Social media can help us stay connected, but sometimes it can leave us feeling overwhelmed, distracted, or comparing ourselves to others.

A social media break doesn't have to mean deleting your accounts. Small changes can help, such as:

✅ Turning off notifications for a few hours
✅ Having screen-free times during the day
✅ Leaving your phone in another room before bed
✅ Spending time outdoors or doing a favourite hobby
✅ Having screen-free meals
✅ Catching up with friends and family face-to-face

🌟 Why not challenge yourself to take a short social media break this week and notice how you feel?

#

As we move through August, you might notice yourself start to feel anxious about going back to school 📚📖🎒✎🏫It’s complete...
05/08/2026

As we move through August, you might notice yourself start to feel anxious about going back to school 📚📖🎒✎🏫

It’s completely normal to feel nervous about this. Changes in routine, seeing people again, or thinking about lessons and expectations can feel overwhelming, even if part of you is looking forward to it!

You might notice:

• Feeling nervous or unsettled
• Trouble sleeping
• More worries or “what if” thoughts
• Physical feelings like a sore tummy or headaches

Remember, you’re not alone in feeling this way, and it’s okay to ask for support 💙

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