Summer is Finally Here!

On this page…

Let's get the most out of summer

We know that summer is an exciting time, filled with fun, new experiences, and hopefully some nice weather! It's time to celebrate your wins, relax, and think about your upcoming school year or post-school plans. It's also a time many want to let loose or party.

Summer might make some people feel a bit more anxious, lonely or sad; and not having any routine can feel a bit tough. Try to not compare your summer to anyone else's. There are many summers to come, and it is important you do what is right and comfortable for you.

Whatever your plans, it is important to look after yourself and keep safe.

Healthy friendships and relationships

It is important to spend time with friends or any romantic or sexual interests of yours who make you feel comfortable and happy. Summer can be a time where you meet different people, and get into new relationships. It's good to have a refresh with yourself about the types of things you want from current or new friendships and relationships. Some things are core parts of healthy relationships: respect, trust and communication.

It is always good to check in with new friends or people you're dating – flirting is ok/fun as long as it is wanted by all parties. Being 'rejected' is also a normal part of life – not everyone will want to date you/be in a relationship, and that is ok.

Trust your instincts

If anyone is putting you in a situation that you feel uncomfortable in, you have a right to leave it. It is important to be familiar with signs of unhealthy relationships. If you or someone you are spending time with are ever feeling unsafe, please call a trusted family member, and in an emergency 999.

This could be if people are under the influence of drugs or alcohol and are making you feel unsafe, taking part in anything dangerous, or if you just feel the vibe is off. Although there can be ups and downs in any type of relationship, everyone deserves to feel safe.

Self care this summer

Good mental health is a key part of your health and wellbeing. Fluctuations are normal, so don't worry if you don't feel 'happy' every day. However, it is positive to recognise when you might need support, for example to understand or express your emotions.

There are some actions that you can take to improve this. You can also sign up for the Tellmi app to socialise with other people who need support around their mental health.

Something that we know impacts lots of young people is social media.

See below some top tips we have about how to use social media in a healthy way, and have a fun summer:

Limit your time online

(try and aim for only 1-2 hours per day). If you use it more than that, try and shave off 15 minutes each day over the summer – set yourself a challenge!

If you see anything online that confuses or upsets you

Talk to a trusted adult about it – that could be a family member, teacher, youth worker etc. Remember social media is often a highlight reel – where often people share their best moments, edited pictures, their most expensive things etc.

Unfollow accounts

Unfollow accounts that aren't positive/make you feel bad about yourself/that are offensive to groups with protected characteristics.

Make a fun bucket list to enjoy for yourself

Whether it's making a new viral recipe, trying a new book, or checking out some free sport/youth clubs across your area, fun can be right around the corner.

Sexual health and condoms

Whether you're dating, in a relationship, or even just open to it, it is always good to be prepared when it comes to having sex. Safer sex for many people is easier to enjoy, if you know you are protected against STIs and possibly pregnancy. Find your local service for emergency contraception and STI testing if you need it; if a condom breaks, your other contraception fails, or you don't use any contraception.

Having safe sex means using condoms to prevent transmitting infections. Did you know in London you can access free condoms (including internal and external, plus dental dams) across all boroughs AND confidential online STI testing?

It is important that sex is always consensual. This means being conscious enough and safe/comfortable enough to say yes to any type of sexual contact, whether that's talking about sex, touching, or taking part in sexual acts. It's about both parties feeling actively excited and comfortable in a sexual situation. Remember you can change your mind at any point, whether that means saying “no” or stopping any kind of activity.

If you're drunk or high, this means you are unable to consciously consent to having sex. It is always better to wait until both people are sober, both in terms of safety and pleasure.

Teenage couple

If the sex you had wasn't consensual, seek help.

You don't have to report it to the police, but you can still get help.

The Havens are a support service available 24 hours a day, 7 days a week.

For urgent rape and sexual abuse advice/appointments telephone 020 3299 6900

Drugs and alcohol

Before you read through the section, make sure you know about alcohol and the law – it's illegal for someone under 18 to buy, attempt to buy or be sold alcohol. You can also click here for more information on drugs and your health.

Many young people do not use illegal substances. Please note it is always safer to not use drugs. If you use them there is always a risk.

It's important that you understand the law relating to illegal drugs. They can have a serious risk to health, including physical, mental, serious injury and even death. Illegal drugs vary in strength and purity, and you won't know how strong they are, or what's in them. Tolerance levels can be very different for different people.

How to keep safe when drinking alcohol or taking drugs

Eat before drinking alcohol or taking drugs. If you are drinking, make sure to not have too many sweet and salty snacks that can make you more thirsty.
If you are drinking alcohol, have water or a non-alcholic beverage in between. This can stop you from feeling the effects of these too quickly. If you are taking drugs, sip water regularly (around half a pint every hour).
Don't leave your drink unattended or accept a drink from someone you don't know. Alcohol is the most common substance used to spike drinks (this is if someone puts drugs or alcohol into your drink without you knowing).

Don't mix different types of alcohol and other substances, particularly substances that are depressants. This can really make you feel physically and mentally unwell.
Don't take multiple doses of drugs too quickly. The first dose can take time to show its effects and so if you take more too soon, it can lead to an overdose.
Drugs can interact with prescribed medications can be dangerous e.g. certain antidepressants.
Keep cool in hot weather.
Always make sure you are with a good group of friends, and have emergency contacts/plans if you are ever worried. Try not to worry about getting in trouble, always make sure you seek help if you are unwell. Many festivals or gigs have welfare teams that can help you.

Cannabis

Some people may choose to smoke cannabis, or try other drugs. These can also be found in an edible form. These are food products, such as gummy bears or brownies, often containing a large amount of the active ingredient THC found in cannabis.

With edibles it is easy to accidentally take a larger dose than you wanted to. Always keep edibles away from children, as they can look just like sweets.

Solvents and Nitrous Oxide

Other drugs such as solvents including NOS (Nitrous oxide or 'balloons') also carry risks, including dizziness, sudden paranoia or even falling unconscious. Never inhale NOS directly from the canister, as it comes out under such high pressure, and can damage your throat and lungs, and even affect your breathing or heart.

Party drugs

"Party drugs" such as Ecstasy/MDMA are sold illegally as tablets, capsules or powder. Many do not even include MDMA but are contaminated with harmful toxic substances. They cause the body's nervous system to speed up (e.g. faster heart rate, dizziness, nausea).

Ketamine is another common party drug. Because you don't feel pain properly when you've taken ketamine, you can injure yourself and not know it. The mixing of alcohol and any other substances is very dangerous and increases the risk of overdose (the Ask Frank website provides information on these and other drugs). If you take too much Ketamine you may lose the ability to move, which can be a very scary experience. If you take these drugs, only take them in very small doses, or use them with people you trust.

Nicotine

Cigarettes and Vaping equipment both contain nicotine, which is an addictive stimulant. It's important to know that, in the UK, selling cigarettes or vaping equipment to someone under 18 is illegal. It is also illegal to buy them for someone else who is under 18.

Self care during partying

Check in with yourself

How do you feel?

Would you do this if you were alone?

You don't have to take any substances or drink alcohol just because your friends are.

How will you feel about this tomorrow?

What can you do to make this experience feel better?

Good friends make you feel good

Great mates respect your choices, whether this is saying you've had enough (bottle of water instead?) or that you feel uncomfortable in a situation.

Check in with your friends

Do they look happy, or unwell? Do they look tense and panicky? Or are they drowsy and sleepy?

If things do go wrong, don't be afraid to offer or ask for help fast. If drugs have been taken, make sure you tell ambulance staff, to get the right help more quickly. Try not to worry about getting in trouble, always make sure you seek help if you are unwell.

If you or someone you know is worried about dealing with a drug or alcohol problem, call FRANK anytime confidentially on 0300 123 6600, or look for a local young people's substance misuse service near you.