The i-Thrive Framework is a way of organising mental health support into different levels, so you can easily find the right help depending on how much support you need. It helps break things down into clear steps, making it easier to know where to start and what to do next if you need more support.
Five Ways to Wellbeing (as recommended by many mental health frameworks, including the i-Thrive Framework) represent five key evidence-based actions that can promote and maintain good emotional wellbeing. Integrating these principles within the i-Thrive Framework provides practical, everyday strategies that support overall mental health and align with the model’s stepped approach to care.
- Connect: Connect with those around you — family, friends, colleagues, and neighbours.
- Be Active: Move your body in a way you enjoy — go for a walk, run, cycle, or dance.
- Take Notice: Be curious and aware of your inner feelings and the world around you.
- Keep Learning: Try something new, embrace a challenge, or rediscover an old interest.
- Give: Do something nice for a friend or a stranger; smile, volunteer, or give your time.
Urgent & Crisis Support (Need Help Now)
These services are available 24/7 for times when immediate assistance or crisis support is required.
- Berkshire CAMHS Crisis Line: 24/7 urgent mental health support for young people across Berkshire.
- Call: 0300 247 0000
- NHS Mental Health Crisis Team / NHS 111: Call 111 (24/7) or 0800 129 9999 for free NHS mental health triage.
- Shout Crisis Text Line: Confidential 24/7 crisis text support.
- Text: SHOUT to 85258
- Samaritans: Confidential emotional support 365 days a year.
- Call: 116 123 | Email: jo@samaritans.org
- Papyrus (HOPELINE247): Confidential support for young people struggling with suicidal thoughts.
- Call: 0800 068 4141 | Text: 07860 039967
- Childline: Confidential counselling for children and young people.
- Call: 0800 1111 (anytime)
- The Mix: Free, confidential support for young people under 25.
- Call: 0808 808 4994 | Text: THEMIX to 85258
- Beat (Eating Disorders): Youthline for under-18s struggling with eating problems.
- Call: 0808 801 0711
Getting Advice & Signposting
Feeling low but not sure why? It’s completely normal to have ups and downs, and you’re not alone in feeling this way. Reaching out for advice or support is a positive step, and there are people ready to listen and help. You can be reassured that asking for support is confidential and safe, so you can talk openly about how you feel. If you are looking for general advice, guidance, or information on where to turn, the following resources can help direct you to the appropriate next steps in seeking support.
The Little Blue Book of Sunshine
A mental health booklet produced by Berkshire NHS specifically for children and young people. It provides tips on coping with stress, anxiety, mood, and relationships.
Access: Search “Little Blue Book of Sunshine Berkshire” or download on Apple Books / Google Play.
https://www.berkshirehealthcare.nhs.uk/media/ld1lbmfj/lbbos-booklet-east-berks.pdf
https://servicesguide.reading.gov.uk/kb5/reading/directory/service.page?id=Hqc9uEmXGOs&adultchannel=6
Common Point of Entry (CPE) – Berkshire Healthcare NHS
The single point of contact for non-crisis mental health referrals and professional advice across Berkshire.
Tel: 0300 365 1234
Reading Children’s Single Point of Access (CSPoA)
Integrated front door service run by Reading Borough Council for early help, family advice, and safeguarding.
Tel: 0118 937 3641
Website: reading.gov.uk
Reading Special Educational Needs & Disability (SEND) Local Offer
Information and resources for children and young people (0–25) with SEND and their families in Reading.
Website: readinglocaloffer.org.uk
Getting Help
Been feeling down, anxious, or overwhelmed for a while? Maybe you feel stressed, are struggling at school or with friendships, or things aren’t getting better on their own. This is a good time to reach out for low-level, targeted emotional support. The services below can help if your feelings are starting to interfere with your daily life, but you do not need urgent or emergency care. For each service, we have noted whether you can contact them yourself (self-referral) or if you need an adult like a parent, carer, or professional to help you make contact. This should make it clearer and easier for you to take the next step.
No5 Young People’s Counselling (Reading)
Reading’s dedicated local charity providing free, confidential counselling, preventative mental health work, and outreach for young people aged 11–25.
Tel: 0118 901 5666
Website: no5.org.uk
Email: info@no5.org.uk
Mental Health Support Teams (MHST) in Schools
Provides early intervention CBT-based support directly in participating Reading primary and secondary schools for mild-to-moderate mental health needs.
Contact: Speak to your school’s SENCo or Mental Health Lead.
Email: CAMHSWestMHSTs@berkshire.nhs.uk
Kooth – Online Wellbeing Community
Free, safe, and anonymous online counselling, discussion boards, and peer support for young people aged 11–18 in Berkshire.
Website: kooth.com
Reading SENDIASS
Free, impartial information, advice, and support on SEND issues for children, young people, and parents in Reading.
Tel: 0118 937 3424
Website: readingsendiass.org
Getting More Help
Struggling with more severe, complex, or long-term mental health challenges that require specialist clinical support? These specialist services are designed for children and young people who meet certain criteria, such as those with moderate to severe mental health difficulties, or who have not improved with earlier levels of support. You may need a referral from a GP, school, or another professional to access these services.
Berkshire Specialist Community CAMHS
NHS team offering evidence-based therapies (CBT, Family Therapy, Psychotherapy) for moderate-to-severe depression, anxiety, OCD, and trauma.
Location (West Berkshire / Reading): Erlegh House, University of Reading
Access: Referral via GP, school, or CPE (0300 365 1234)
Neurodevelopmental Services (Autism & ADHD)
Diagnostic assessment and post-diagnostic support for Autism Spectrum Conditions (ASC) and ADHD for children and young people up to 18.
Helpline (Waiting List Support): 0118 904 6425 (Autism) | 0118 904 6401 (ADHD)
Berkshire Specialist CYP Eating Disorder Service
Clinical team assessing and supporting children and young people with eating disorders (Anorexia, Bulimia, OSFED) across Berkshire.
Access: Triage via CPE or GP referral
Getting Risk Support
For young people experiencing extreme mental health crises, significant risk of severe self-harm, or complex multi-agency needs.
Phoenix Service (Day / Intensive Outreach)
Intensive day support and outreach for young people presenting with severe mental health needs, aiming to prevent hospital admission.
Access: Professional referral via Berkshire CAMHS clinical teams.
CAMHS Health & Justice / Care Experienced Services
Specialist mental health support for care-experienced children and young people involved with Youth Justice Services in Berkshire.
This approach follows the NHS i-Thrive Model, which organizes support into clear steps: Advice, Help, More Help, and Risk/Crisis. You begin with self-help or advice if you are feeling low, progress to targeted support if needed, and can access specialist or urgent services if your situation becomes more serious. This stepped pathway ensures you can find appropriate support as your needs change.
To make this clearer, imagine Jamie, a 15-year-old who has been feeling anxious and down. At first, Jamie looks for advice in the Little Blue Book of Sunshine and talks to a teacher, which helps a bit. But after a few weeks, Jamie is still struggling. Jamie then signs up for online support on Kooth and speaks to the school’s Mental Health Support Team. When things don’t get better and schoolwork starts to suffer, Jamie’s parent helps make a referral to CAMHS for more specialist help. This shows how you can move between different steps to find the support that’s right for you.