Self-Care

The criminal justice process can turn life upside down. Police interviews, charge decisions, court hearings, sentencing, prison, licence and parole, probation appointments, community orders and unpaid work, fines and enforcement — each stage brings new pressures. Stress, poor sleep, anxiety, low mood, anger and confusion are common. This Self-Care section gives plain-English guidance you can use today to steady yourself and support your family in England and Wales.

You will find short pages on everyday problems people face while a case moves through the system. The aim is simple: help you keep a routine, manage information without overwhelm, speak clearly with professionals, and protect your mental and physical health. Small steps matter. Regular meals and movement help. Putting updates in one notebook reduces worry. Setting a time window for case admin stops it spilling into every part of your day. If you are supporting a loved one, looking after your own wellbeing is part of the job; you cannot help if you are running on empty.

The system can feel slow and unpredictable. You cannot control every outcome, but you can control how you respond. Plan the next sensible action, however small. Ask for explanations when you need them. Tell people about reasonable adjustments if noise, crowds or fast conversations are hard. After any stressful event — a hearing, a probation meeting, a prison visit — build in recovery time so your mind and body can settle.

If you need to talk now, help is there day and night. You can call Samaritans on 116 123 for confidential emotional support, text SHOUT to 85258 for free 24/7 text support, or use NHS 111 for urgent mental health help. If you or someone else is in immediate danger, call 999.

If you have any questions then contact us using the contact us links at the top and bottom of this page or by clicking here.

This page gives general information only. It is not legal or medical advice.

Police contact, court hearings, prison visits, probation meetings, unpaid work sessions, fines and enforcement can be overwhelming if you are autistic. Bright lights, noise, busy rooms, changes at short notice and fast conversations can push stress through the roof. You can make this easier with a steady routine, clear information, and simple adjustments that help you take part.

Keep your days predictable where you can. Try regular times for meals, sleep and movement. Use a diary or phone calendar for dates, travel plans and what to bring. If thoughts are racing, write them down and come back when you are calmer. Short calming activities help, such as paced breathing, a familiar playlist, time outdoors, or a hobby that uses your hands.

Tell people what you need in plain words. Let your solicitor, probation officer, unpaid work supervisor, fines officer or prison staff know about sensory triggers and communication needs. Ask for reasonable adjustments like a quieter waiting area, written questions, extra processing time, short breaks, or having a supporter with you. If talking is hard, agree hand signals or write key points. A one-page profile or communication passport can explain how best to speak with you. For probation, ask for appointments at calmer times of day and a room without harsh lighting. For unpaid work, ask for tasks with clear steps, predictable breaks and instructions written down. For fines, ask for letters and payment plans to be set out plainly with dates and amounts highlighted, and request extra time to process information if calls feel too fast.

Keep information simple and in one place. Make a folder with letters, names and dates, plus a running note of what has happened and what will happen next. Agree with your solicitor or probation officer how and when you will get updates. Set a short daytime window to check messages about the case, licence, probation or fines, and step away outside that window so you are not overloaded.

Look after your body as well as your head. Eat regularly, drink water, and keep caffeine low after lunch. Gentle exercise most days can help with sleep and mood, even if it’s just a walk. If you take medication, follow the plan and speak to your GP if anything changes. Keep evenings quiet and screens low in the last hour before bed. If you wake, jot the worry down, try a brief breathing exercise and settle again.

Bring in support you trust. Ask a family member, friend or support worker to help with travel, waiting rooms and note-taking. Tell them exactly what helps when you feel overloaded, whether that is stepping outside, using ear defenders or taking a short break. If you are supporting an autistic loved one, keep plans clear, give information in small pieces, and build in recovery time after appointments, hearings, prison visits, probation meetings or unpaid work.

If stress, low mood or panic make daily life hard, speak to your GP and consider counselling with someone who understands autism. You can also get help any time by calling Samaritans on 116 123 for confidential emotional support, texting SHOUT to 85258 for free 24/7 text support, or using NHS 111 for urgent mental health help. If you or someone else is in immediate danger, call 999.

Small, predictable steps make a big difference. Plan ahead, ask for the adjustments you need, keep your routine steady and lean on people who get you. You do not have to do this on your own.

If you have any questions then contact us using the contact us links at the top and bottom of this page or by clicking here.

This page gives general information only. It is not legal or medical advice.

It’s easy to feel lost when information lands fast, changes at short notice, or arrives in heavy letters full of legal words. Confusion ramps up stress and can lead to missed dates or mixed messages. The aim is to make sense of things in small steps and keep everything in one tidy place so you always know the next action.

Start with one notebook or digital note that follows you everywhere. Put the date at the top, write down who you spoke to, what was agreed, and any deadlines. Add phone numbers and email addresses for the people you deal with most often. If you get a letter, write a one-line summary in your notes and staple or scan the letter behind it. When your head feels crowded, a single source of truth cuts through the fog.

Keep tasks simple and visible. At the end of each day, list tomorrow’s top three jobs, like calling your solicitor, preparing for a probation appointment, arranging travel for a hearing, or setting up a fines payment plan. Do the first one before you check social media. If you hit a snag, write the problem and the next small step rather than trying to solve everything at once.

Ask for plain English. When you don’t understand something, say so. Ask the person to slow down or to put it in writing. If a meeting is fast or noisy, repeat back what you think you heard and ask them to confirm. For anything important — court dates, reporting times, licence conditions, probation requirements, unpaid work instructions, fines amounts and due dates — ask for it clearly in writing and keep it in your folder.

Use short, regular admin windows. Set aside the same time each day for case admin and stick to it. Outside that window, let your brain rest. If new information arrives, drop it into your notebook and come back during tomorrow’s window. This stops worry from spreading across the whole day.

Prepare before appointments. Jot down the questions you want to ask your solicitor, probation officer or fines officer. Take your notes with you. If you get overwhelmed, pause, read your list, and work through it one by one. After the meeting, write a short recap so you have a record of what to do next.

Share the load if you can. Ask a trusted person to help with paperwork or to sit in on calls and take notes. If you’re supporting someone else, keep your own copy of key dates and tasks so you can step in when they’re tired, but agree boundaries so you don’t take over everything.

When confusion tips into panic or you feel stuck, step back and reset. Drink some water, take ten slow breaths, and choose a single action that moves things forward. If stress or low mood start to block daily life, speak to your GP. You can also call Samaritans on 116 123 for confidential emotional support, text SHOUT to 85258 for free 24/7 text support, or use NHS 111 for urgent mental health help. If you or someone else is in immediate danger, call 999.

Clear notes, small steps, and plain words will bring the fog down. You don’t need to fix everything today; you just need the next sensible action.

If you have any questions then contact us using the contact us links at the top and bottom of this page or by clicking here.

This page gives general information only. It is not legal or medical advice.

Long investigations, hearings and supervision can grind you down. Low mood, tiredness, loss of interest, poor sleep, changes in appetite and trouble concentrating are common when life is on hold. Depression isn’t a weakness and it isn’t your fault. It’s a health problem that gets better with steady care and the right support.

Start by making the day smaller. Pick a regular wake-up time, get washed, eat something simple and step outside for a few minutes of daylight. Keep one short task for the morning and one for the afternoon, such as calling your solicitor, preparing for an appointment, or doing a brief walk. When the mind tells you to stay in bed, act first and let motivation catch up later. Small actions, repeated, lift mood over time.

Keep information tidy so it feels less heavy. Use one notebook to track dates, decisions and next steps. If you feel stuck, write the problem in one sentence and add the next sensible action, even if it’s only emailing to ask for a clearer explanation or setting up a payment plan. After meetings with probation, court staff or anyone managing fines, jot a two-line recap so you know what to do next and when.

Look after the basics. Eat regular meals, drink water, and keep alcohol low. If sleep is poor, try a quiet hour before bed and put your phone aside. If you take medication, follow the plan and speak to your GP if side effects bite or mood worsens. Gentle exercise helps more than most people expect; a ten-minute walk is a fine start and counts on difficult days.

Stay connected, even when you don’t feel like talking. Tell one trusted person how you’re doing and what would help, whether that’s company on a prison visit, a lift to probation, or a check-in text after a hearing. If you’re supporting a loved one who feels low, keep your own rest and routine as well, and agree clear times to talk about case admin so it doesn’t consume every conversation.

Ask for help early. Speak to your GP about low mood, anxiety or panic and ask what support is available locally. Counselling or talking therapies can teach practical ways to unhook from harsh thoughts and get moving again. If you’re struggling during appointments, say so and ask for short breaks, written information, or a calmer space so you can take part properly.

If you need to talk now, help is there day and night. Call Samaritans on 116 123 for confidential emotional support, text SHOUT to 85258 for free 24/7 text support, or use NHS 111 for urgent mental health help. If you or someone else is in immediate danger, call 999.

Depression lifts in steps, not leaps. Keep the routine, keep the notes, take the next small action and let others help you carry the load. You don’t have to do this on your own.

If you have any questions then contact us using the contact us links at the top and bottom of this page or by clicking here.

This page gives general information only. It is not legal or medical advice.

Stress lands in the body. Shoulders tense, sleep goes off, energy dips, thinking gets foggy. Gentle, regular movement helps settle the system. You don’t need a gym or special kit. The aim is to move most days, a little more than yesterday, in a way that’s safe and doable alongside appointments, hearings, visits or supervision.

Start small and keep it regular. A brisk ten-minute walk, a few flights of stairs, or a short stretch when the kettle boils all count. If you’re waiting around at court, outside a probation office, or before a visit, use the time to walk a loop. If motivation is low, put movement in your diary at a set time and treat it like any other appointment. Action first, mood follows.

Choose simple routines you can repeat anywhere. March on the spot, slow squats to a chair, wall press-ups, calf raises while you brush your teeth, gentle neck and shoulder rolls. If space is tight, pick seated options and slow breathing to bring your heart rate down after a stressful call or meeting. If you’re on unpaid work, use the warm-up and breaks to move safely and drink water so you don’t flag. If you’re visiting someone in prison, arrive ten minutes early and take a short walk outside before you go in to steady your nerves.

Link movement to daily triggers so it sticks. After you wake, stretch for two minutes. After lunch, take a quick walk round the block. After your admin window, do a short bodyweight routine. Keeping it the same each day makes it automatic and frees up headspace.

Look after the basics around exercise. Eat regular meals so you’ve got the fuel to move. Keep a bottle of water handy. Caffeine is fine in the morning but can unsettle sleep if taken late. If you’re struggling to sleep, try a calm, light stretch in the early evening and keep late-night screens low. If you have a health condition, pain, or you’re on medication, check with your GP before you push on; start easy and build slowly.

Use movement to manage strong feelings. Anger often softens after a brisk walk and a long exhale. Worry quietens when your attention is on steady breathing and slow, controlled movement. After stressful events — a hearing, a tough meeting, a visit — give yourself a few minutes to move and reset before you dive back into the day.

Keep score in simple ways so you see progress. Note the minutes you moved, the steps you took, or how many times you paused to stretch. Small wins add up. If you miss a day, start again tomorrow without judgement. Consistency beats intensity.

If pain, dizziness, chest symptoms or breathlessness worry you, stop and speak to a healthcare professional. If low mood or anxiety are making it hard to get started, ask your GP about local support; a short, supported programme can help you build a safe routine.

Steady movement is a practical tool you can carry through investigation, court, supervision and beyond. Keep it simple, keep it regular, and let it support your sleep, mood and thinking.

If you have any questions then contact us using the contact us links at the top and bottom of this page or by clicking here.

This page gives general information only. It is not legal or medical advice.

Fear is a natural response to uncertainty. Letters arrive without warning, plans change at short notice, and important decisions seem out of your hands. Your body reacts before your mind catches up. Heart rate climbs, thoughts race, sleep gets lighter and you jump at every notification. You cannot switch fear off, but you can bring it down to a level where you can think clearly and act sensibly.

Start with your body. Slow your breathing so the out-breath is longer than the in-breath. Feel your feet on the floor, notice three things you can see, two you can touch and one you can hear. A cold glass of water, a window open for fresh air, and a short walk can settle the system enough to make the next choice. If fear spikes during an appointment or a visit, say so and ask for a brief pause before continuing.

Contain the flow of information. Fear grows when news, opinions and speculation arrive all day and all night. Set a short daily window for case admin and stick to it. Outside that time, put updates in your notebook and come back later. Ask professionals to confirm key points in writing so you are not trying to remember fast conversations after the fact.

Prepare for the moments that trigger you. If phone calls make your stomach drop, write a short script for what you want to say and the questions you need answered, then read it during the call. If meetings in busy offices set you on edge, arrive ten minutes early, take a loop outside, and ask for a quieter space or written questions. For probation or unpaid work, ask for clear instructions, predictable breaks and a quick recap at the end so nothing is missed. If fines or enforcement worry you, request a straightforward payment plan with dates and amounts set out in plain English.

Keep decisions small and grounded in facts. Write down what you actually know, what you do not know yet, and the next sensible action. If your mind runs to worst-case scenarios, answer yourself with one or two realistic alternatives and return to the action you can take today. After a hearing, a prison visit or a difficult appointment, do nothing complicated for half an hour. Eat, walk, breathe, then note the next step once your heart rate has come down.

Look after your foundations. Regular meals, water, and a set bedtime make fear easier to manage. Keep caffeine low after lunch. Reduce late-night scrolling and switch screens off earlier on tense days. If you take medication, follow the plan and speak to your GP if side effects or sleep problems appear. Gentle exercise helps your body process adrenaline; even a ten-minute walk counts.

Use your support. Tell one trusted person when you expect difficult news and what you need from them, whether that is a check-in message, company on a visit, or help taking notes. If you are supporting someone who is fearful, keep your own routine steady and agree a time of day to handle case admin so it does not consume every conversation.

Ask for professional help when fear won’t shift. Your GP can discuss options for talking therapies or other support. If fear is tipping into panic attacks, intrusive thoughts or urges to harm yourself, reach out now. You can call Samaritans on 116 123 for confidential emotional support, text SHOUT to 85258 for free 24/7 text support, or use NHS 111 for urgent mental health help. If you or someone else is in immediate danger, call 999.

Fear will come and go as the process moves on. Your job is not to eliminate it, but to bring it down enough to take the next step. Breathe slow, narrow your focus to what you can do today, and let others help you carry the rest.

If you have any questions then contact us using the contact us links at the top and bottom of this page or by clicking here.

This page gives general information only. It is not legal or medical advice.

Pressure from the criminal justice system can strain anyone’s mental health. Long waits, changing plans and high-stakes decisions can lead to anxiety, low mood, panic, irritability, poor sleep and trouble concentrating. None of this means you are weak. It means your mind and body are reacting to sustained stress. With steady habits and the right support, things can improve even while the process continues.

Start by making the day predictable. Wake at a regular time, get washed, eat something simple and step outside for daylight. Keep a short window for case admin so updates do not take over the whole day. After any stressful event — a hearing, a probation appointment, a prison visit or a call about fines — give yourself recovery time before you make new decisions. Small, repeatable actions help your nervous system settle.

Tell professionals how you are coping. If anxiety, low mood or panic are affecting daily life, speak to your GP and ask what local support is available. If meetings feel fast or overwhelming, ask for information in writing, a quieter space, short breaks or extra time to process. Let your solicitor, probation officer or prison healthcare know if you are struggling so reasonable adjustments can be put in place and expectations are clear.

Keep medication and routines steady. If you have been prescribed treatment, take it as directed and tell your GP about side effects or changes in mood. Food, water, movement and sleep make a bigger difference than most people expect. Caffeine late in the day and alcohol used to “take the edge off” often backfire and worsen sleep and anxiety; keep both modest and earlier where you can. If you use drugs, be honest with your GP — non-judgmental help is available and will protect your health and your compliance.

Use simple tools to calm the body. Slow your breathing so the out-breath lasts a little longer than the in-breath. Notice what you can see, touch and hear in the room to bring attention back from racing thoughts. A short walk, a warm shower, or ten quiet minutes with a familiar playlist can reset enough to take the next sensible step.

Keep information tidy so it feels lighter. One notebook for dates, decisions and next actions reduces worry. After meetings with probation, court staff or fines officers, write a two-line recap of what happens next and when. If you are in custody or on licence, ask staff to confirm key instructions in writing so you do not have to rely on memory when stressed.

Stay connected, even if you don’t feel like it. Ask one trusted person to check in and, if needed, to sit in on calls and take notes. Be clear about what helps — a lift to an appointment, company on a walk, or a message after a hearing. If you are supporting someone else, protect your own rest and boundaries; you will be more useful if you are not running on empty.

Make a simple plan for rough patches. Write down a few things that usually help you calm, the names and numbers of people you can call, your GP details, and any warning signs that mean you should seek urgent help. Keep the plan in your phone and your notebook so it is easy to find when your mind is busy.

If you need to talk now, help is available day and night. Call Samaritans on 116 123 for confidential emotional support, text SHOUT to 85258 for free 24/7 text support, or use NHS 111 for urgent mental health help. If you or someone else is in immediate danger, call 999.

Your situation may take time to resolve, but your mental health can improve step by step. Keep the routine, ask for adjustments, use your supports and take the next small action. You do not have to do this on your own.

If you have any questions then contact us using the contact us links at the top and bottom of this page or by clicking here.

This page gives general information only. It is not legal or medical advice.

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 contact us links at the top and bottom of this page or by clicking here.

This page gives general information only. It is not legal or medical advice.

Shame can creep in fast during a case. A look from someone in a waiting room, a line in a report, a neighbour’s comment or a story shared online can leave you feeling exposed and small. Shame says “there is something wrong with me” rather than “I did something wrong”, and it pushes people to hide, stop eating well, cancel appointments and withdraw from everyone who could help. It is a powerful feeling, but it is not a verdict and it does not have to run your day.

Start by naming it when it shows up. If your chest drops and you want to disappear, say to yourself that this is shame talking, not proof. Bring your attention back to the room by feeling your feet on the floor and breathing out a little longer than you breathe in. A glass of water, fresh air and a short walk help your body settle so you can think clearly again. After any shaming moment — a tough hearing, a difficult probation meeting, an awkward prison visit or an unkind message — give yourself time to reset before you decide what to do next.

Keep your world small and steady while the feeling fades. Eat something simple, move your body, and do one practical task that anchors you, such as filing a letter, confirming a time, or setting out clothes for tomorrow. Shame grows in silence and guesswork, so reduce the noise. Pick a short daily window for case admin and step away outside that time. Stay off public posts about the case; private rants get screenshotted and usually make you feel worse afterwards.

Choose who gets access to your story. You do not have to explain yourself to everyone. Share the facts only with people who need them and with those you trust. If you are worried about what to say at work, to neighbours, or during appointments, write a two-line script and practise it. Keeping to simple, repeatable words protects your privacy and helps you feel in control. If you support someone who is struggling with shame, keep your tone calm, stick to facts, and suggest a short walk or a cup of tea before you talk about anything heavy.

Rebalance how you see yourself. Cases can squeeze out everything else you are. Make a point of doing small things that remind you of your values and skills — helping a family member, fixing something at home, finishing a short workout, or keeping a promise to yourself to be on time. These acts are not fluff; they are evidence to your own mind that you are more than paperwork and labels. If faith or community are part of your life, connect with the people and practices that lift you without judgement.

Ask professionals for what you need to take part properly. If busy spaces, fast conversations or hostile interactions make shame spike, say so and ask for written information, a quieter room, short breaks or clear next steps. Keep notes of what was agreed. If you are dealing with fines or enforcement, ask for a plain English summary with dates and amounts set out clearly so you are not left filling the gaps with harsh self-talk.

Bring others alongside you. Ask one trusted person to be your check-in contact on difficult days and to come to key appointments to take notes. Agree how they can help when you hit a low patch, whether that is stepping outside with you, reminding you of the plan, or making a practical call on your behalf. If you are the supporter, protect your own rest and boundaries so you do not burn out.

If shame is pulling you towards isolation, self-harm or thoughts that you do not deserve help, reach out early. Your GP can discuss talking therapies and other support. You can call Samaritans on 116 123 for confidential emotional support at any time, text SHOUT to 85258 for free 24/7 text support, or use NHS 111 for urgent mental health help. If you or someone else is in immediate danger, call 999.

Shame will rise and fall as the process moves on. It is a feeling, not a fact. Keep your routine, limit the noise, choose your audience, and do the next small thing that fits your values. Step by step, you will feel steadier.

If you have any questions then contact us using the contact us links at the top and bottom of this page or by clicking here.

This page gives general information only. It is not legal or medical advice.

Stress and uncertainty make sleep fragile. Court dates, probation appointments, prison visits, unpaid work and letters arriving without warning can keep the mind on high alert. Poor sleep then makes worry, irritability and low mood worse. You can’t force sleep, but you can set the stage so your body has a fair chance to drift off and stay asleep.

Keep days steady so nights are calmer. Wake at roughly the same time, get daylight on your face, eat regular meals and move your body, even if it’s just a short walk. Set a simple admin window for case tasks and stick to it so updates aren’t creeping into the evening. After stressful events, give yourself half an hour to settle before you take on anything else; a warm shower, a tidy-up or a quiet stroll will bring the level down.

Create a wind-down that your brain learns to recognise. In the last hour before bed, dim lights, lower screens and do something light and predictable like stretching, reading a few pages or making tomorrow’s to-do list. If thoughts race, write them down in one place and tell yourself you’ll deal with them in the morning. Caffeine late in the day, nicotine close to bedtime and alcohol used to “knock you out” usually backfire and fragment sleep, so keep them modest and earlier.

Make your sleep space as calm as you can. Cooler rooms tend to help. Block light where possible and cut down noise with soft music or a fan. If you are in shared or noisy accommodation, simple earplugs and an eye mask can make a difference; if you are in custody or visiting prison, ask staff what’s permitted to help you sleep more comfortably. When staying away for court, take something familiar like a pillowcase or a small routine so your body gets the same cues.

Handle wake-ups without panic. If you can’t drop off after twenty minutes, get up, keep lights low and do something quiet until you feel sleepy again, then return to bed. If early-morning waking is your pattern, keep the same rise time, step into daylight and move gently to signal a new day. Avoid long daytime naps; if you must nap, keep it short and earlier in the afternoon so it doesn’t steal night-time sleep.

Plan for early starts and long days. Lay out clothes, charge your phone, prep simple food and set two alarms. Build in travel buffers for court, probation or unpaid work so you’re not running on adrenaline. After you get home, aim for a calm reset before bed rather than diving straight into heavy conversations or more admin.

Look after health issues that disturb sleep. Ongoing pain, persistent heartburn, breathing pauses or loud snoring, restless legs and low mood are all worth a conversation with your GP. If medication timings are keeping you wired at night or groggy in the day, ask about adjustments. If you use drugs or drink heavily to cope, be honest with your GP; support is available and better sleep usually follows steadier use.

If anxiety bites at night, bring attention back to the room. Slow your breathing so the out-breath lasts a little longer than the in-breath. Notice five things you can see, four you can feel, three you can hear. Remind yourself you only need to rest; sleep will come when it’s ready. If fear or anger spikes during a visit or appointment, ask for a short pause so you don’t carry that surge straight into bedtime.

If poor sleep is grinding you down, ask for help. Your GP can discuss practical options, from brief talking therapies that target insomnia to support with mood or anxiety. If you need someone to talk to right now, you can call Samaritans on 116 123 for confidential emotional support at any time, text SHOUT to 85258 for free 24/7 text support, or use NHS 111 for urgent mental health help. If you or someone else is in immediate danger, call 999.

Sleep improves in steps. Keep the routine, hold a calm boundary around evenings, lighten the bedroom and let today’s worries live in your notebook, not in your head. You don’t have to fix it all at once; you just need to give your body a fair chance, night by night.

If you have any questions then contact us using the contact us links at the top and bottom of this page or by clicking here.

This page gives general information only. It is not legal or medical advice.

Stress builds when things feel uncertain and high-stakes. Letters arrive late, plans change, travel is awkward, and you’re expected to stay calm for interviews, hearings, probation meetings, unpaid work sessions or fines calls. Your body reacts first: tight chest, quick breathing, sore shoulders, headaches, an upset stomach and a jumpy mind. You can’t remove stress from the process, but you can bring it down to a level where you can think clearly and act sensibly.

Start by shrinking the day to something manageable. Wake at a regular time, get washed, eat something simple and step outside for daylight. Set one short window for case admin so updates don’t spill into the evening. When new information lands, drop it into your notebook and return to it in the next window. After any stressful event, give yourself half an hour to reset before you make fresh decisions.

Use your body to steady your mind. Breathe out longer than you breathe in, feel your feet on the floor and notice a few things in the room to bring attention back from racing thoughts. A brisk walk, a warm shower or ten quiet minutes with a familiar playlist will lower the level enough to take the next step. If stress spikes during an appointment or visit, ask for a brief pause and continue when you’ve settled.

Keep information tidy so it weighs less. One notebook for dates, decisions and next actions is enough. After a meeting with your solicitor, probation officer or a fines officer, write a two-line recap of what happens next and when. Ask for key points in writing and for instructions to be set out plainly if fast conversations leave you behind. Clear notes cut through worry and stop the same thoughts circling.

Protect your sleep and fuel. Regular meals and water help you cope. Caffeine late in the day and late-night scrolling dial stress up, so keep both earlier. If you’re waking in the night, write the worry down, take a few slow breaths and settle again. Gentle movement most days makes a bigger difference than people expect; even a ten-minute walk counts on a heavy day.

Plan for known pressure points. If calls make you tense, write a short script with the questions you need answered and read it during the call. If busy waiting areas wind you up, arrive a little early, take a loop outside and ask for a quieter space or for questions in writing. For unpaid work, request clear instructions, predictable breaks and a quick recap at the end. For fines, ask for a straightforward payment plan with dates and amounts highlighted so there are no surprises.

Lean on steady people. Tell one trusted person what’s coming up and what would help, whether that’s a lift, company on a walk, or taking notes in a meeting. If you’re the supporter, protect your own rest and boundaries so you don’t burn out. Agree a time of day to handle case admin so it doesn’t take over every conversation.

Ask for help early when stress starts to crowd out daily life. Speak to your GP about anxiety, low mood, panic or sleep, and ask what support is available locally. Brief talking therapies teach practical tools that fit alongside the process. Be honest about alcohol or drug use if you’re using them to cope; non-judgmental help is there and you’ll feel better faster with steadier habits.

If you need to talk now, help is available day and night. Call Samaritans on 116 123 for confidential emotional support, text SHOUT to 85258 for free 24/7 text support, or use NHS 111 for urgent mental health help. If you or someone else is in immediate danger, call 999.

Stress will rise and fall as the case moves on. You don’t have to fix everything today. Keep the routine, ground your body, tidy the information and take the next sensible action. Step by step, you’ll feel steadier.

If you have any questions then contact us using the contact us links at the top and bottom of this page or by clicking here.

This page gives general information only. It is not legal or medical advice.

Standing alongside someone in the criminal justice system is tough. You may be juggling work, family, money worries and your own emotions while trying to keep track of letters, dates and decisions. Good support is steady, practical and kind, but it also protects your energy and boundaries so you can keep going for the long haul.

Start by agreeing how you will help. Ask what they need most this week and be specific about what you can do. That might be lifts to appointments, sitting in on calls and taking notes, helping with forms, or simply being there after difficult news. Keep plans simple and write them down so nobody is guessing. A short check-in message before a hearing, a reminder the night before a probation appointment, or a call after an unpaid work session can make a big difference.

Keep information in one place. A single notebook or shared digital note helps you both stay on the same page. Write who you spoke to, what was agreed and any deadlines. If the conversation moves fast, ask for key points in writing. For court dates, reporting times, licence conditions, probation requirements, unpaid work instructions, fines and payment plans, make sure the details are clear and easy to find. When emotions run high, reliable notes stop confusion and arguments.

Protect your relationship during stressful moments. Heavy days can spill into sharp words. Decide in advance how you will pause and reset if things get heated. A short walk, a glass of water and ten slow breaths give everyone a chance to cool down. Keep big conversations for calmer times and avoid late-night debates when people are exhausted. If you disagree about a decision, bring it back to the facts, the next sensible step and what is actually within their control.

Be careful on social media. Posting about a live case can cause real harm. Screenshots travel quickly and may be used out of context. Encourage private, measured communication with professionals rather than public posts or group chats that inflame emotions. If the person you’re supporting is tempted to vent online, suggest drafting a message and sleeping on it. Most things look different in the morning.

Work well with professionals. Encourage your loved one to speak for themselves where they can, and support them to ask for plain English, written summaries, short breaks or a quieter space if meetings are overwhelming. If you attend, take notes, help them keep to the agenda and check understanding at the end. If you are worried about health, safety or understanding, say so, but avoid answering on their behalf unless asked. Respect confidentiality and the limits of what a solicitor, probation officer or prison staff can share.

Look after the basics for both of you. Regular meals, water, daylight, gentle movement and a set bedtime make the whole process easier to bear. Plan recovery time after hearings, prison visits or probation meetings so the day does not run from one stressful task to the next. If money is tight, explore simple travel plans in advance and pack snacks to avoid long, hungry waits.

Set boundaries you can keep. Supporting someone does not mean being available at every moment. Choose a time of day for case admin and keep the rest of the day for normal life. Say what you can’t do as clearly as what you can. If you feel resentment creeping in, it is a sign to scale back to something sustainable rather than pushing until you burn out.

Know when to bring in extra help. If your loved one is struggling with low mood, panic, anger or sleep, encourage them to speak to their GP and ask what local support is available. If risk rises — talk of self-harm, hopelessness, loss of control or immediate danger — act now. You can call Samaritans on 116 123 for confidential emotional support at any time, text SHOUT to 85258 for free 24/7 text support, or use NHS 111 for urgent mental health help. If you or someone else is in immediate danger, call 999.

Remember that your steadiness matters. You are part of their support system, and you are also a person with your own needs. Keep your own routines, stay connected to people who lift you, and take small breaks that let your mind settle. Support is a marathon, not a sprint. Calm, consistent presence beats grand gestures.

If you have any questions then contact us using the contact us links at the top and bottom of this page or by clicking here.

This page gives general information only. It is not legal or medical advice.