Welcome to the Self Help Hub's guide to supporting services & resources - listed under this section P & Q are resources supporting the following subject areas: Pain, Panic, Parenting, Perfectionism, Personal Safety, Pets, Phobias, Post and Peri-natal Depression, Pregnancy, Prison, Procrastination, Pronouns and Puberty.

Always seek professional medical advice, support and diagnosis if you are experiencing pain or discomfort.

Pain Toolkit

This website offers support for those with persistent pain (chronic or long-term) which is pain that continues for a period of 3 months or more and may not respond to usual medical treatment.  

Offers resources for those with persistent pain such as the 12 'Pain Toolkit tools' - all practical strategies designed to help people manage their persistent pain more effectively. These tools include simple skills for pacing and planning activities, relaxation to get back on track and in the driving seat.

For support with feelings of panic take a look at the links below.

You may also find it helpful to check out the calming and grounding tips in our self care kit area here.   Alternatively, you will find other support ideas under our Directory listing A for Anxiety.

You may also find it helpful to download a copy of our Calm Breathing Guide

Other support options:

Clear Fear
Clear Fear is an App to help you tackle anxiety and panic by Stem 4 the teenage mental health charity - download the Clear Fear leaflet by using this link here.

Check out the app in the HYCS App Zone - link here.

First Aid For Panic
A short Audio Clip with a calming voice to help you deal with moments of panic.

No Panic: Support for Panic, OCD, Anxiety
Youth Helpline for 13-20 yr olds: 0330 606 1174, opening hours 3pm - 6pm, Monday - Friday; 6pm - 8pm, Thursdays and Saturdays. 
No Panic Recorded Relaxation Message: 01952 680835, listen to a recorded relaxation & breathing exercise to help you manage a panic attack, listen to the audio here.  Available 24/7.

Family Lives Helpline
0808 800 2222  
Free, confidential helpline offering information and support on any aspect of parenting and family life.

Gingerbread - 0808 802 0925
Free call, support and expert advice for lone parents.

Expert staff and trained volunteers can provide support to parents, working alongside families to give non-judgmental, compassionate and confidential support across a range of issues.

Homestart - Richmond, Kingston & Hammersmith - link here. 

ICON is all about helping people who care for babies to cope with crying - download advice leaflets and resources from their site.
ICON stands for I (infant crying is normal) C (comforting methods can help), O (it's OK to walk away) and N (never shake a baby). 

Tiny Happy People (BBC)
Tiny Happy People is here to help you develop your child's language skills. Explore our simple activities and play ideas and find out about babies and toddlers' amazing early development.  Resources include: 
- New Dad's Guide to Good Mental Health - support for new dads in making the adjustment to a new baby on the scene.

Young Dads' Collective - 0207 940 7539
We employ a small team of young fathers, training, mentoring and enabling them to share their knowledge and experiences with practitioners, service providers and policy makers and to influence change in policy and practice.

Young Minds Parents' Helpline - 0808 802 5544 parents@youngminds.org.uk 
Free confidential information and advice, for adults  worried about the emotional problems, behaviour or mental health of a young person up to age 25.

Hounslow Borough Resources:
Family Information Service (FIS) & Directory (FID) - 020 8583 3470   Information service & directory for parents/carers of young people aged 0-19 in Hounslow Borough.

CAMHS: Duty Line, Hounslow Borough - 020 8483 2050 Daily from 12.00hrs – 14.00hrs. 
(Child Adolescent Mental Health Service) 

Early Help Hounslow0208 583 6600 option 1
Information service for parents/carers of young people aged 0-19.

Brook - About Periods
Practical information about all aspects of periods and menstruation. 

Use link above for general information or click here for information about period products

Childline - Periods
Information about periods - what they are and how they might affect you.  

Period Pal

An inclusive and ethical online app for tracking periods.  Funded by donations, with no subscription fees. To sign-up for a free account to track periods and your health use weblink in headline.

NAPS - National Association of Premenstrual Syndrome
NAPS provide information advice and support to PMS sufferers and their families with the express purpose of the condition being successfully managed. 

NHS - Period Problems
If you are starting periods or experiencing problems such as heavy or painful periods, check out the NHS advice here.

Red Moon Gang @redmoongang
"If you’re looking for inclusive, accessible and shame-free period talk, you’ve come to the right place" - website, blog, and insta account covering all things menstruation, linked to the Red Moon Gang book (see link below). 


Red Moon Gang: An Inclusive Guide to Periods (Paperback) by Tara Costello, illustrated by Mary Purdie

Everything you wanted to know about periods in one gender-neutral book covering the biology, period products and their pros and cons, PMS, a period toolkit with tips to make life easier and much more. 

The Autism Friendly Guide to Periods by Robyn Steward
For ages 9+ and written in a gender neutral style.  Includes a flap system to manage the amount of images you see.  Includes step by step photos for using menstrual cups, period underwear and cloth pads”.  Read more at the author's website (link above).


See also Travel section of this A-Z Directory for more information about safety when travelling.

Ask for Angela Scheme
On a date that feels a bit weird or is going wrong?  This safety scheme run by the Met allows people who feel like they are in an unsafe situation in many bars, nightclubs or licensed premises who have signed up for the scheme to ask for help using the “Angela” code word, informing a staff member of their need, and allowing them to access discreet help.

Respect Not Fear 
Information, support options and some tips to help you stay safe if you are in an abusive relationship or trying to end a relationship safely. 

RNLI Water Safety
Practical safety advice about any open water swimming.  If you got into trouble in the water, would you know what to do? What about if it was someone you care about in danger? Find out how to keep you and your loved ones safe with the RNLI.

Also take a look at the RNLI guide here so that you 'know the risks' - link click here

Suzy Lamplugh Trust 

Personal safety advice and information for young people including "On the Street' leaflet.

They offer a wide range of support information about personal safety at work, online and more - link here. 

Safer Travel - Caroline's Rainbow Foundation
Charity promoting safer travel offering advice, information and training.  

Watch their video for travellers called 'What is personal safety' using this link.

Listen to their Safer Travel podcast on You Tube here.

Myers Briggs - 16 personalities
There are many different personality tests available but one of the most well known is the Myers Briggs test.  Find out more about it here and take a simplified version of the test here for free.

Dogs' Trust
Warm weather advice to keep your pet safe from the Dogs Trust charity - link here. 

Here you will find 'everything you need to know about how to care for your pet and keep them healthy, happy and safe all year round - whether it's a dog, a cat or a bearded dragon!'.

RSPCA - Petcare advice in Summer
Here are some steps you can take to ensure your dog stays cool during the summer months.

Phobias are a type of anxiety disorder and involve irrational or excessive fear of places, objects or certain trigger situations that do not in reality pose actual or significant danger.  

To find more support in this area, you may also find it helpful to see other sections of this directory such as A for Anxiety or O for OCD.

Anxiety UK  03444 775 774 or text 07537 416 905
Promotes the relief and rehabilitation of persons suffering from agoraphobia and associated anxiety disorders, phobias and conditions.

Triumph Over Phobia (TOP) UK - 01225 422705
 Charity for people with phobias or OCD (Obsessive Compulsive Disorder)

APNI (Action on Post Partum Psychosis) 
APNI supports and provides information for women and families affected by postpartum psychosis (PP). PP is a severe mental illness which can begin suddenly following childbirth.   

National Childbirth Trust (NCT) - 0300 330 0700
Support for pregnancy, birth and early parenthood.

PANDAS - 0808 1961 776
Support any parent and their networks who need support with perinatal mental illness.

Royal College of Psychiatrists - post partum psychosis leaflet
Download the RCP'S leaflet on Postpartum Psychosis for information and advice.

You may also find it helpful to look at our section under M in this directory title Money for money and debt advice, student finance, support for financial difficulty and other money issues. 

Buttle UK
A charity dedicated to helping children and young people in crisis in the UK: those living in financial hardship and dealing with multiple challenging social issues.  Offer Chances for Children Grants to those in need.  Their grants offer a 'holistic funding package designed to meet the multiple needs of vulnerable children and young people. The grants meet immediate practical needs by paying for household items, but also meet a child’s longer-term educational and emotional needs'.
Follow this link to check eligibility for and help with grants.

Christians Against Poverty (CAP UK)
If you’re looking for help to get out of debt, find work or gain life skills, Christians Against Poverty provides a range of free professional services across the UK through local churches. 

Cookingonabootstrap - Jack Monroe
Recipes and ideas for cooking on a very low, tight budget with food campaigner and author Jack Monroe.  Watch Jack's Ted Talk - link here.

Disability Energy Support Service
Offer free energy and water advice to disabled people, helping them to manage their energy and water needs.   Simply contact them for a telephone appointment.

End Furniture Poverty
If your income is low and you are stuggling to afford furniture/white goods, End Furniture Poverty can help to direct you to the right source of support. 

Food Aid Network
FAN produce a range of leaflets to help you find out what support is available in different parts of the country.  

National Debtline
Independent charity, providing free, impartial debt advice by phone and online to people across the UK.

Ofgem - advice if you are struggling to pay energy bills
Your energy supplier can help if you are having difficulties with your gas and electric bills. You can get other grants and benefits too.  Your options will depend on your situation

Fuel Bank Foundation

This organisation works with selected food banks and advice agencies to provide people with 'the breathing space they need to get back on their feet when facing a fuel crisis' - advice and practical support.

Gov.UK - Help for Households
This government site allows you to see what support is available to help with the cost of living and you can also find out how to save money with energy saving tips.

MoneyHelper is a government site which brings together the support and services of three government-backed financial guidance providers: the Money Advice Service, the Pensions Advisory Service and Pension Wise.  Advice on everything from benefits and pensions to debt and budgeting.

- Teen Cash Guide: (Link Here)
A practical 'teenage survival guide to living in one of the most competitive consumer economies in the world'.
- Energy saving tips - (link here)

National Energy Action 0800 304 7159
National Energy Action (NEA) are the national fuel poverty charity, working to ensure that everyone in England, Wales and Northern Ireland is warm and safe at home.  Advice, information and support including a new Warm and Safe Homes Advice webchat support service - link to NEA Warm & Safe Homes webchat here.

Scope 0808 800 3333

The disability equality charity in England and Wales who can provide practical information and emotional support when it's most needed.   Offer a Disability Energy Support Service - with free energy and water advice for disabled people, helping them to manage their energy and water needs.   Simply contact them for a telephone appointment.

Trussell Trust - Food Banks
Food banks are grassroots, community organisations aimed at supporting people who cannot afford the essentials in life. The Trussell Trust offer advice in a crisis via their Get Help page and a nationwide 'find a food bank' service and provide other practical support to deal with financial hardship. 

A national charity aiming to help people when times get tough including providing financial support to help get people back on track.  Advice and information including for young people.

Brook - 0870 750 3082
Free, confidential sexual health and wellbeing experts who provide advice and support for all aspects of sexual health and wellbeing including contraception, pregnancy, STI's and more.  Find a Service guide to help you identify a support service close to you.

Crossway - Pregnancy Crisis Centre
020 8892 8483 or text 07776 482350
A free and confidential service for women who are facing an unintended pregnancy or who are dealing with a pregnancy loss (whether through termination, miscarriage, ectopic pregnancy, preterm loss or stillbirth).  They are committed to offering professional standards of non-directive care to support you.

Endometriosis UK
Support and information for anyone impacted by endometriosis.

Family Nurse Partnership
A scheme to support young parents 24 and under which partners young mums-to-be with a specially trained family nurse who visits them regularly, from early pregnancy until their child is aged between one and two.

Fatherhood Institute
The Fatherhood Institute 'works to build a society that values, prepares, and supports men as involved fathers and caregivers'.

Miscarriage Association
If you’ve been affected by miscarriage, molar pregnancy or ectopic pregnancy, the Miscarriage Association hope their website will provide the information that you’re looking for.

Multiple Births Foundation
A charity supporting multiple birth families, which educates and advises professionals about their special needs.

National Childbirth Trust (NCT) - 0300 330 0700
Support for pregnancy, birth and early parenthood.

NHS - Teen Pregnancy Advice
Support and information for teens who think they might be pregnant.

NUPAS - National Unplanned Pregnancy Advisory Service
NUPAS are commissioned by the NHS to provide free pregnancy advice, counselling and abortion services including pregnancy testing, STI screening and contraception across London, The North West, Yorkshire and Staffordshire.

NHS - Am I pregnant?
Advice on what to do if you think you might be pregnant. 

PANDAS - 0808 1961 776
Support any parent and their networks who need support with perinatal mental illness.

SANDS - 0808 164 3332 helpline@sands.org.uk
Mobile app - sands.org.uk/app
The Sands National Helpline provides a safe, confidential place for anyone who has been affected by the death of a baby, whether your baby died long ago or recently, they are here for you.

Start4Life (NHS)
NHS help and advice during pregnancy, birth and parenthood.

The Stork and I
Support and resources for anyone considering going into motherhood alone.

The twins and multiple births association g provides support for the unique challenges that multiple birth families face.

Tommy's Pregnancy Hub
Provide a midwife-led information hub which covers everything you need to know about having a safe and healthy pregnancy, from conception to birth.

Young Mums Ante-Natal Group, Isleworth (YMAG) - 07786 982 365
Run by a team of midwives who help support teenage and young mothers during their pregnancies. As adolescent parents face many challenges YMAG aims to provide support and continuity of care. 

A UK charity for women who are affected by polycystic ovary disease.

Doing Time
A guide to prison and probation from first arrest through to sentencing, prison life and probation. 

Procrastination is when we avoid or delay doing a task.  There may be many reasons why we procrastinate, perhaps because the task we have to do feels boring, complex or overwhelming, perhaps we resent having to do it or just don't see the point.  

There are four key types of procrastinators 

Worriers - who take on too much and find it hard to complete, who may find it hard to say no then end up feeling overwhelmed.

Fun Seekers - who will get distracted by anything and everything else rather than the task in hand and end up rushing or not completing.

Perfectionists - Fear failing, aiming to do things perfectly and end up feeling stuck and not completing. 

Laid Back - why rush attitude? Assume they have all the time in the world or find it hard to get started and prefer to work when right up against a deadline.

Overcoming Procrastination:

Videos, Vlogs and Blogs
"Inside the Mind of a Master Procrastinator - Tim Urban Tex X Talk 


We use pronouns as a way to refer to a person without using their given name.  They include She and He and also other gender neutral pronouns including They, Xe, Hir and Ey. To find out more about them, take a look at the resources listed below.  You may also find it useful to check out resources in the HYCS Directory under other sections including Gender or Sexuality or to download our HYCS' Gender and Sexuality pocket guide.

International Pronouns Day - October
International Pronouns Day was founded in 2018 to promote sharing, respecting and educating about personal pronouns.
Resources about pronouns and information about how to participate in the annual, international event.

Gendered Intelligence
Gendered Intelligence works to increase understandings of gender diversity and improve the lives of trans people. They have a wealth of resources including these handy guides to pronouns:
- Guide to Pronouns
- Language and Pronouns

Lightupthesky - Pronouns Infographic

Practice With Pronouns
Website that helps you to practice using your chosen pronoun in context.

Information and guidance on pronouns and why they matter.

Minus 18 - Pronouns App
Explains the different pronouns and their different forms.

Trans Student 
A useful gender pronouns graphic and other resources are available here.

Books, Vlogs, Blogs and Videos:

Gender Neutral Pronouns Blog
Comprehensive information and resource about pronouns in blog format.

A Quick and Easy Guide to They/Them Pronouns by Bongiovanni and Jimerson
A fun comic guide that explains what pronouns are, why they matter, and how to use them.
Minus 18 - Guide to Pronouns Video
This is a guide on what pronouns are, why they matter, and how to use new ones and support your trans friends!  http://minus18.org.au/pronouns

You may also find it helpful to check out other sections of this Directory including entries under P for Periods, S for Sexuality and also S for Skin.  

Advice about puberty and how if affects girls, boys and trans young people.

Health For Teens - About Puberty
What puberty is and what to expect.

Advice about the stages of puberty and what happens. 

NHS 4 U Puberty Booklet - Free Download

Terms & Conditions - the information provided here is for your convenience and information; it does not imply HYCS' endorsement of these third party organisations or their content nor is it intended to replace advice from trained professionals. Please see our full terms & conditions here.