| Anger | Autism | Confusion | Depression |
| Exercise | Fear | Mental Health | Physical Health |
| Shame | Sleep | Stress | Supporting A Loved One |
Stress shows up in the body. Long days, travel to appointments, waiting around, disrupted sleep and worry can lead to headaches, stomach trouble, muscle pain, low energy and more bugs than usual. Looking after your physical health will help you think clearer and cope better, whether you are dealing with police contact, court, prison visits, probation appointments, unpaid work or fines.
Keep the basics steady. Aim for regular meals with some protein, fruit or veg at each one, and drink water through the day. Caffeine is fine in the morning but often unsettles sleep if you have it late. Alcohol and drugs make anxiety and sleep worse even if they feel helpful in the moment, so keep them modest and be honest with your GP if you need support to cut back. A short daily walk or gentle movement helps more than most people expect and is easy to fit in before or after appointments.
Protect your sleep. Pick a set bedtime and wake time, keep evenings quieter where you can, and lower screens in the last hour. If you wake in the night, write down the worry and try a few slow breaths before settling again. After stressful events such as a hearing, probation meeting or prison visit, give yourself half an hour to eat, walk and reset before you take on new tasks.
Look after long-term conditions and medication. Keep an up-to-date list of your medicines and doses in your phone and notebook. Take medication as prescribed and speak to your GP if side effects bite or your mood worsens. If you have health needs that affect attendance or performance at probation or unpaid work, tell them early and ask for reasonable adjustments or alternative duties. If you are in custody or in prison, ask to see healthcare and make sure your medication is recorded so continuity is not lost.
Plan for long days. Court and probation can involve waiting in busy spaces with limited food options. Pack simple snacks and water, wear comfortable footwear, and bring any aids you rely on, such as glasses, inhalers or pain relief. If you have a condition that needs breaks or movement, explain this at the start and ask for time to stretch your legs if waiting drags on.
Don’t ignore warning signs. Chest pain, sudden breathlessness, severe headache, new weakness, confusion, high fever or severe abdominal pain all need urgent medical attention. Call 999 if you or someone else is in immediate danger. For urgent but non-emergency advice, NHS 111 can help. Dental pain, persistent stomach issues and ongoing musculoskeletal pain also deserve attention; small problems grow under stress, and timely care prevents bigger setbacks.
Mind your posture and tension. Long spells of sitting in waiting rooms, prison visits or transport tighten the neck, shoulders and lower back. Gentle neck rolls, shoulder shrugs and standing up every half hour ease stiffness. If anxiety hits the body hard, a warm shower, a short stretch and slow breathing can drop the level enough to think clearly again.
Use your support network. Ask a trusted person to help with transport, to sit in on appointments and take notes, or to remind you about medication and meals on heavy days. If you are supporting someone else, keep your own rest, food and movement steady so you can keep going without burning out.
Your case may take time to resolve, but your body responds to small, consistent care. Eat regularly, drink water, move a little each day, sleep as best you can and ask for adjustments when you need them. These simple habits make the whole journey easier to bear.
If you have any questions then contact us using the link below.
This page gives general information only. It is not legal advice.