Month: November 2017

About sexting

Sexting involves sending a sexual text, image (nudes) or video.  Once you send out an image though, you can’t control what happens to it. Consequently, sexting can lead you to feelings of exposure, anxiety, embarrassment and guilt. It can also lead to bullying, blackmail and harm. If you’re under age 18, sexting is illegal and it remains illegal even when the person in the image, text or video turns past age 18, if the image was taken when the person was under age 18.

If you are passed on a sexual image or video THINK BEFORE YOU SEND… DON’T SHARE….. DON’T PASS IT ON!  Instead think about how the person in the sext might feel if other people saw their image or the video. What could the consequences be for them? For you? Be aware.

If you wish to get an explicit image removed, you can report the image to the hosting site and Net Aware give information about reporting to social media providers. You can also notify CEOP (Child Exploitation and Online Protection) of the incident if the person may be at risk of harm.

Think before you click.

Childline and the NSPCC at http://www.nspcc.org.uk offer practical and legal advice about sexting and other issues like bullying, online grooming, sex and how to look after your digital footprint.

Click on this video link to view a video by Childline which offers practical advice about sexting. If you want to learn more about sexting or want to talk to someone about it, you can call Childline free on 0800 1111. You can also download the Zipit app at https://www.childline.org.uk

https://youtu.be/392azAUlUk0

Handy tips for helping you sleep

Insomnia means a lack of sleep, but it also refers to non-restful sleep, early morning waking, waking in the night, or difficulty falling asleep. Sleep forms an integral part of our daily routine and a lack of it can cause irritability, reduce our ability to concentrate and focus and even impair our motor function. Sleep loss can also raise blood pressure, increase the risk of heart disease and diabetes and even weaken the immune system. Sleeplessness can also be a sign of anxiety and depression and it can exacerbate them both. People vary on the amount of sleep they need but on average, a person needs approximately 7-8 hours daily.

Here are some handy tips for helping you sleep.

Do:

  1. Only use your bed for sleep (incl. sex).
  2. Establish a regular bed time / getting up time and keep to a regular bed time routine.
  3. Try having a warm bath or shower before going to bed.
  4. Exercise 5-6 days per week for 30 minutes in the mornings or afternoons.
  5. Make sure you get daily exposure to natural light.
  6. Try using mindful breathing or relaxation techniques before going to bed.
  7. Ensure your pillows and bed are comfortable.
  8. Make sure your sleep environment is relaxing and pleasant and the room temperature is comfortable.
  9. Reduce your alcohol (and drug) intake as these can disrupt your sleep.
  10. Try downloading screen dimming software if required. (E.g. Dimmer, Flux are both good programmes).
  11. Move your clock so that it cannot be seen if you wake up in bed.
  12. Turn off phone email and text alerts
  13. Keep a journal by your bed so that you can jot down things that come to mind when waking.

 

What not to do: 

  1. Avoid taking naps during the day.
  2. Avoid drinking coffee, tea, or energy drinks and lots of liquids during the afternoon.
  3. Avoid taking stimulants (chocolate, nicotine, medication) near bed time.
  4. Don’t eat heavy meals late.
  5. Don’t watch TV or mobile devices in bed or engage in activities that stimulate the brain.

 

Finally, if you are not asleep after 20 minutes of going to bed, get up and do something relaxing such as reading, try a hot milky drink, then return to bed later.

Natural and herbal remedies may assist you to sleep, however these suggestions are recommended without the use of prescribed hypnotics and medication.

If, after a period of time of trying these tips you are still suffering from insomnia, a course of CBT may help you to find ways to sleep.

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