NEXT STEPS A Guide for Young People Leaving Care and for their Foster Carers

1 Updated July 2010 CONTENTS

SECTION A - YOUNG PERSONS GUIDE

LEAVING CARE - YOUR RIGHTS

HEALTH

EMPLOYMENT, FURTHER EDUCTION AND TRAINING

BENEFITS AND MONEY

YOU THE POLICE AND THE LAW

HOUSING AND ACCOMMODATION

DIET, FOOD AND FITNESS

DAY TO DAY LIVING &

USEFUL NUMBERS & LOCAL SERVICES

SECTION B – FOSTER CARERS GUIDE

INTRODUCTION

CORE SKILLS CHECKLIST

CHOICES MATERIALS

PATHWAY PLAN

LEAVING CARE ACT

TACT LEAVING CARE POLICY

2 Updated July 2010 SECTION A

YOUNG PERSON’S GUIDE

LEAVING CARE - YOUR RIGHTS……………………………….…….4

HEALTH ………………………………………………………………….10

EMPLOYMENT, FURTHER EDUCATION AND TRAINING…..….39

BENEFITS AND MONEY ………………………………………………56

YOU THE POLICE AND THE LAW…………………………….……..86

HOUSING AND ACCOMMODATION……………………….….… 109

DIET, FOOD AND FITNESS ………………………………………… 117

DAY TO DAY LIVING …………………………………………….…..138

USEFUL NUMBERS & LOCAL SERVICES …………………….….157

3 Updated July 2010

LEAVING CARE – YOUR RIGHTS

This section covers:

• THE LEAVING CARE ACT

• PATHWAY PLANS

• PERSONAL ADVISERS

• WHAT YOUR COUNCIL SHOULD DO FOR YOU

4 Updated July 2010 Can I get help?

The Children [Leaving Care] Act came into effect in October 2001. If you have left care before October 2001, the new law does not apply to you.

The new law does apply to you if on or after the 1st October 2001;

• You are 16 or 17, and you are in care, and

• You have been in care for at least 13 weeks since you became 14 years old

If the new law applies to you, you will get help until you are at least 21 whether you stay in care or leave.

The new law does not affect everyone who leaves care after October 1st 2001. For example, it does not cover young people who only receive respite care. ‘Respite care’ usually means that you are in care on a regular basis, a few times a year. If you are not sure on this or how the law applies to you, get further advice.

What if the new law does not apply to me?

As from October 1st 2001 your rights to help and support as you leave care have changed.

This section explains the changes. If you need to talk to someone to understand better what the new law means for you, ask your social worker, Personal Adviser, foster carer, residential care worker, Children's Rights Officer or leaving care worker to help. Or you can contact one of the organisations listed at the back of this handbook.

I’m eligible what now?

You should stay in care until you are 18 unless you are very sure that you want to make the move out of care before that.

Your social worker should be in touch with you, as you approach 16, to look at what advice, assistance and support the Council should be providing while they continue to look after you and after you have left care and to decide who is to be your Personal Adviser.

Once you have discussed your ideas and wishes with them, you will have a plan (called a Pathway Plan) to cover different parts of your life: where you live, your education, training and employment, your health, money and your personal support needs, until your 21st birthday.

What if I move?

You may choose to leave care and move to a new area. That’s fine. All you need do is make sure your Personal Adviser knows, so that they can make sure you continue to get the support and help needed to match your Pathway Plan.

5 Updated July 2010 Support – someone to talk to

You will not be on your own. You will have a Personal Adviser. They will help you work out your Pathway Plan. They should:

• Provide you with advice and support.

• Be involved in understanding your needs and helping prepare your Pathway Plan.

• Review your Pathway Plan. Your hopes and ideas might change as you go along, so the Plan should be looked at, at least every six months, to make sure it is still up to date.

• Make sure your Pathway Plan is met.

• Negotiate for you with the Council to make sure you get the help and support you need, including money.

• Keep in touch. Your Adviser should keep in touch with you until you are at least 21. You can discuss how you would like to keep in touch and how much contact suits you.

So… it is very important that the relationship between you has the best chance of being a good one. You will have a say in the choice of your Adviser and will be able to change if things don’t work out.

What if I leave care and decide I want to go back?

You should discuss this with either your social worker or your Personal Adviser. Your Pathway Plan should cover situations like this, since it will have a section on what to do if things don’t work out. I . What should my plan include?

Education, Training & Employment/Careers Advice

It is not easy to walk into a good job. You might need extra education or training or you might simply not know what you are good at or what you want to do. You will work up your Pathway plan with your Personal Adviser and your Social Worker. The plan will look at the issues of education, training and employment, helping you plan what you want and helping with any costs involved.

These costs could include;

• Transport or fares to get you to and from your school or college

• Books and equipment

• Extras like field trips

• Living expenses

6 Updated July 2010

• Registration and even exam fees

• Childcare costs

• Tuition fee

A Place To Live

Until you are 18 Social Services must make sure you are in “suitable accommodation”. This is a place to live which is right for you at the time, is safe and secure. You must have your views taken into account. Once you are ready to leave care, your Personal Adviser should help you find somewhere suitable to live, get ready for living independently and help with the move including buying the basics you need. And because this is such a big step for anyone, the Personal Adviser will be there to help and support you with any problems that come up once you’ve settled in your new home.

Financial Support

The Government has instructed Councils that you must not be worse off than you were on social security. Under the Act Social Services have to make sure that you have accommodation and the usual things to live on. They can do this either by giving you money, or by paying for things for you. You will not be able to get social security until you are 18 [unless you are a lone parent, sick or disabled]

The Government says that Social Services should also consider giving you money for;

• Travel

• Equipment or other things you need for school or college

• Costs to do with any special needs you might have (such as a disability or pregnancy)

• Childcare

• Clothing

• Contact with your family or friends

• Cultural or religious needs

• Counselling

• Hobbies and holidays

You will probably not get money for all these things and you may need money for things not on this list.

What if I want something different?

If there is something you would like Social Services to do or pay for, it is worth asking your Personal Adviser. Councils should have their own Leaving Care Guide for you setting out what they will normally expect to pay for. This one from TACT may also help.

7 Updated July 2010 But even if it is something they have never done before, they may be willing to help. People leaving care do lots of different things, and in lots of cases there are leaving care teams with ideas and knowledge about the needs of care leavers and how to help them. And if they or your Personal Adviser can’t help, they may well know how to find someone who can.

How will I get my MONEY? , still have Your Personal Adviser should help you set up a bank account. They should also explain what to do in an emergency. In some situations it will be possible to pay you in cash through an out-of-hours service.

Does this mean that I’ll get help to go to university?

You will be funded through university using the same system of student loans as everyone else. Some Trusts can also help care leavers with money to go to college – your Personal Adviser should advise you. But the local authority must make sure you have somewhere to live in the holidays if you need it. This could mean finding you somewhere to live or paying your rent.

What about residential further education courses?

Some courses such as art or agriculture may involve living at or near the college. Again, the local authority must make sure you have somewhere to live in the holidays

• This applies to anyone who leaves care after the age of 16

What happens when I am 18?

When you are 18, you should still have a Personal Adviser, still have a Pathway Plan, and Social Services must still be in touch with you, at least until you are 21.

From 18 you can claim benefits, and the Council will no longer be the main source of income. However, Social Services must continue to help you in ways that you and they agree. In particular they must continue to help you with your education, training and work. This might mean buying books, equipment or clothing; help with fares, field trips, registration and exam fees, childcare or tuition fees if you are over 19. This sort of help can continue after you have become 21, if you pathway plan says so.

. What about help with claiming benefits?

Your personal adviser should explain which benefits you might be entitled to as part of preparing you for independence. Or they may put you in touch with an independent welfare rights specialist to help you claim benefits.

Emergencies

Your Personal Adviser should help and give advice on what to do in an emergency.

8 Updated July 2010 If you have moved to a new Council area, it will be possible for any help you have been getting to continue. You should make contact with the Council in the new area as soon as possible so they can sort out with your old council what needs to be done.

What happens if I am not happy with how I am being treated?

If you are unhappy or have a complaint of any kind about anything at all, tell someone about it. Under the new law Social Services must try to sort out the problem within 14 days. If things don’t improve you might want to make a formal complaint.

Your local authority will have a complaints procedure and should have leaflets explaining what you need to do to kick one off. As long as it’s not about your Personal Adviser, the Adviser should be able to help. But your Council should also

Provide you with someone (an “advocate”) to help you make your complaint and argue it with the Council. And there are plenty of others who can help too.

A list of some organisations that can help is set out at the back of this handbook.

What if I’m disabled or have a child?

If you are sick, disabled or a parent and 16 or over, you can get some benefits whether you are living at home or in care. Under the new law, you will still be able to claim benefits to help meet any special needs you might have. But this will not include Housing Benefit between the ages of 16 and 18 as your housing costs will be met by the Council. If you are not sure what benefits you can claim, get further advice.

9 Updated July 2010

YOUR HEALTH This section covers:

• DOCTORS

• DENTISTS

• HOSPITALS

• EYE TESTS

• HEALTH BENEFITS

• CONTRACEPTION

• CONDOMS

• SEXUALLY TRANSMITTED DISEASES

• SAFE SEX

• SMOKING AND GIVING UP

• ALOCOHOL AND DRINKING

• DRUGS

• ADDICTION

10 Updated July 2010 Medical Treatment

At the age of 16 you have the right to agree to or say no to all medical treatment. It is for you to decide. If you are under 16, you may also agree to say no if the doctor thinks you understand what having or not having the treatment will mean for you.

If the doctor does not think that you understand then it will be for your parents or Social Services to agree. If you want to know who is able to say yes or no to your having medical treatment, you should ask your social worker. Both social workers, young person advisors will be encouraging you to take responsibility for your own health and dental care as you get older and the following sections are there to give you a range of further advice. General practitioners

It's your first point of call whenever you have a health problem, so make sure you get it right. Registering with a doctor

Anyone over 16 can register with a doctor of their own choice. If you are not already with a doctor or you want to change, ask friends what they think about theirs and try and visit a doctor before you register to see if you feel comfortable with them.

To register take your medical card to the receptionist at the surgery you have chosen. A GP does not have to accept you and need not give a reason for refusing to take you on.

If you are living in an area for more than three months you should register with a local GP. Students should register in the area where they spend most of the year. Medical card

This gives details of your name, address, date of birth, and NHS number. If you have a medical card take it to the receptionist at the surgery you have chosen. If you do not have a medical card, tell the receptionist who will be able to give you a special form. Temporary residence

If you are staying in the area for under three months and you need medical help you may approach any local GP and ask to be seen as a temporary resident. Alternative medicine

You may wish to register with a doctor who uses alternative forms of treatment such as acupuncture. This service is hard to get on the National Health Service because you have to find a doctor who is qualified in that area and then you have to find out whether they have any space for new patients. To find out which doctors practice in your area ask at your District Family Practitioner, their number is in the local phone book.

11 Updated July 2010 NHS dental treatment

Open wide!

You are entitled to free treatment if you:

• Are under 18 - or under 19 and still in full-time education. • Get Income Support, Family Credit, Disability Working Allowance or Job Seekers Allowance. • Are expecting a baby (and were pregnant when the dentist accepted you) • Have had a baby in the last 12 months. • Are on a low income (see how to claim for free or reduced NHS costs)

Tell the Dentist that you are entitled to free treatment when you register. Ask for treatment on the National Health Service. It may be difficult to register with an NHS dentist in some areas. Treatments such as white fillings are not available on the NHS. Dentists recommend a checkup every six months. NHS hospital treatment

When are you entitled to free prescriptions?

Hospital treatment on the NHS is free; however you may have to pay for prescriptions.

You are entitled to free prescriptions if you:

• Are under 18 - or under 19 and still in full-time education. • Get Income Support, Family Credit, Disability Working Allowance or Job Seekers Allowance. • Are expecting a baby (and were pregnant when the doctor accepted you) • Have had a baby in the last 12 months. • Are on a low income (see how to claim for free or reduced NHS costs) • Have certain illnesses. Find out which illnesses count by getting the leaflet called 'Help with NHS Costs' from your local benefit agency. • In Wales all prescriptions are free Eye tests

Does the world look a little bleary - even when you're not hungover? It could be time for an eye test.

You can get a free sight test and vouchers for glasses if you are:

• Under 16 • A full-time student under 19 • Getting Income Support or Family Credit or Job Seekers Allowance • On a low income (see how to claim for free or reduced NHS costs)

Other people who are exempt from paying are listed in a leaflet called 'Help with NHS Costs'. Or check the NHS Direct website. It is advisable to have your eyes tested once a year so that you know that you are not damaging them in any way. You do not have to purchase the glasses from the same optician that performed the eye test.

12 Updated July 2010 Claiming health benefits

Think you're entitled to health benefits but no idea how to claim?

If you are on a low income you can get free or reduced NHS costs. To make a claim fill in an HC1 form which you can get from any of the places listed below:

• Benefits Agency office • NHS hospital • Health Benefits Division • Some doctors, dentists and opticians may also have claim forms

You can also look at the NHS Direct website for more information. Fill in the form and send it to the Health Benefits Division. If your income is low enough you will be entitled to free NHS treatment and you will be sent a NHS Charges Certificate - HC2. If your income is a bit higher you will be entitled to limited help with NHS costs and will be sent an NHS Charges Certificate - HC3.

You can put claim in before your treatment starts, so you will know how much help you can get. You must claim a refund within two weeks of an eye test and within three months when you paid for anything else. You cannot get a refund for glasses unless they were prescribed by a hospital. Contraception overview

Your guide to protecting yourself against pregnancy and sex infections. In a nutshell

Whatever the state of your love life right now, even if it's non-existent, you owe it to yourself to know about contraception. There's a wide range of different methods on offer to prevent unplanned pregnancy. Just be aware that only condoms also guard against sex infection. Here's the lowdown on the lot: Barrier methods

In contraception terms, a barrier is a block that physically prevents sperm from entering the womb. Male condoms are made from latex (or polyurethane), and fit over the penis. The female condom is made from polyurethane and fits inside the vagina. Caps and diaphragms are each designed to fit over the female cervix, while all methods are most effective when used along with a spermicidal. Hormonal contraceptives

Hormones are basically chemicals that occur naturally in the body, which are used to control certain functions. Some hormones can be created artificially, and used to encourage the body to behave in a certain way. Hormonal methods of contraception are a safe and effective method of birth control for women, though none protect against sex infections. Intrauterine methods

These are tiny devices (about the size of a matchstick) inserted into the womb through the vagina and cervix. There are several different types, including a new one that contains slow release

13 Updated July 2010 hormones. Both methods prevent sperm meeting an egg, or may stop a fertilised egg from settling in the womb. Natural methods

Using natural indicators, such as changes in body temperature and/or cervical mucus, a woman is able to calculate what days she is fertile each month. When she knows she is fertile, she and her partner avoid sex or use a barrier method such as condoms. These techniques can be complicated, however, and take a great deal of commitment. Sterilisation

A permanent method of preventing pregnancy for men or women, often because they have decided they don't want any more kids. For women, it involves an operation to cut or seal the fallopian tubes. For men, it means a procedure (called a vasectomy) to cut or block the tubes carrying sperm from the testes to the penis. It is unlikely that a UK surgeon would perform a sterilisation operation on a young person who hasn't had any children. Condoms

The facts - unrolled. What is it?

The most common type is a latex sheath that fits onto the penis when erect, and which catches semen on ejaculation. This prevents sperm from getting into the vagina and also stops body fluids from mixing during any kind of intimate sexual activity. When used correctly, the latex condom is 98% effective against pregnancy. What's on offer?

Condoms are most effective when coated in a spermicide (a substance that kills sperm and also the HIV virus). They are often also lubricated (to make sex more comfortable) but spermicide/lubricant free condoms are readily available, as are flavoured, coloured or textured varieties.

Condoms made from polyurethane are a recent development. They offer the same level of protection, and provide an effective alternative for latex-allergy sufferers. The female condom is also made from polyurethane. It's a larger version of the male condom and can be fitted inside the vagina before sex. Where can I get some?

Condom availability is widespread. They can be bought in supermarkets, chemists, pubs, bars, public toilets and petrol stations. They are also available free from family planning clinics and some young people's centres. In every case, make sure there is a BSI kitemark or a CE mark on the packaging - this means they have been tested to a high safety standard.

14 Updated July 2010 How is it used?

1. A condom should always be unrolled onto an erect penis before sex, and preferably before any kind of sexual activity. This is because during arousal the penis may release a clear liquid (called precum) which can contain semen. 2. Always pinch the teat at the top of the condom before rolling it over the penis. This will help to be sure that you're putting it on right (teat facing upwards) and expel any trapped air. This also reduces the risk of the condom splitting during sex. 3. After sex, hold the base of the condom when withdrawing the penis to prevent it from slipping off. Dispose of it responsibly and if you're up for any more action be sure to roll on another one fresh from its foil packet. Benefits

• The only contraceptive that can also prevent sexually transmitted diseases, including the HIV virus; • A chance for men to take responsibility for contraception; • Widely available and free from some places. Drawbacks

• Condoms may slip or split, especially if handled roughly or torn by sharp fingernails or jewellery; • Latex condoms are weakened by oil-based lubricants. Contact with body lotion, sun tan lotion, baby oil or Vaseline can quickly destroy the material; • You have to interrupt sex to put a male condom on (but it's a small price to pay for protection from sex infections, including HIV). Insisting on condoms

• So you bought them, you've pulled and now you need to insist that the damn thing makes it on. No glove, no love, baby

• Obviously, not being too drunk helps. And so does not waiting until you're both completely gagging for it before you raise the issue. If you think that penetrative sex is on the cards, it's best to mention condoms while you've still got your pants on, then there's less risk of getting carried away in the heat of the moment. • If you're up against competition, give them your reasons for wanting to use one, for example: "I'll be able to relax and enjoy it more if we don't need to worry so much about pregnancy and STIs." If you can't discuss something like condoms, should you be having sex with this person in the first place?

Sure, not everyone likes using condoms, but given a choice of sex plus condoms, or no sex at all, most of them will take the rubber option every time. Condoms aren't that bad, and if there are specific problems, a change of brand can sometimes make all the difference.

15 Updated July 2010 It's not on, it's all off

If they still refuse, or try to talk you round, don't be scared to put your foot down. Respect yourself, and don't have sex with someone who doesn't care about your opinions and worries. Be very wary of someone who pressures you too much - they are probably not an ideal partner. You could end up regretting your decision if you give in to them.

If you stick to your guns, and they still refuse to use protection, you are left with two options. You can continue to be sexy but avoid penetrative sex, or you can put your clothes back on and ask them to leave. Wise up to bad excuses

There's no such thing as a legitimate excuse for not using a condom - but that doesn't mean some guys won't come out with lines like these:

• Look at me, I don't have any diseases • I'll pull out before I come • Putting it on interrupts our lovemaking • Condoms give me a rash, I'm allergic to them • I want to be closer to you because I love you so much • They ruin the sensation of sex • They look and smell horrible, just thinking about them makes me go limp • It's like having a bath with your socks on • They hurt me and cut the blood off, I'm too big • If you really cared about me, you wouldn't even ask me to use condoms • I can't afford them • I didn't bring any because you'd think I was presumptuous • Just once won't hurt, we can get some tomorrow • I'm too embarrassed to buy them • But we don't need condoms, you're on the pill • But you can't get pregnant if you're having a period • The machine in the gents was empty Risky sex

We're not talking a quickie while your parents are out. Risky sex is when sex puts you at risk of sexually transmitted infections, unwanted pregnancy, or emotional and physical abuse. "He says he'll pull out before he cums"

The so-called 'withdrawal method' should not be considered a reliable form of contraception if you're trying to avoid a pregnancy. Firstly, the sticky drops of fluid ('pre-cum') that start to come out of the penis when it becomes erect do contain sperm, and it only takes one sperm to cause a pregnancy. Secondly, it's easy to get carried away in the heat of the moment, and he might not be able to hold back anyway. And finally, even if he doesn't ejaculate (cum), you are both still at risk from sexually transmitted infections. Using condoms will give you better peace of mind. "I don't have any diseases, I don't screw around"

Unless you are both in a stable and monogamous relationship, and have already been tested for all STIs, there is still a risk. It is possible to have a sexually transmitted disease and not even know that

16 Updated July 2010 you're infected, especially if you're female. Also, if your partner has been unfaithful to you, they are quite likely to lie about it and try to cover it up. Some infections can be spread by other contact, such as drug users sharing dirty needles, so even a virgin can catch something like HIV or hepatitis and pass it on. "You'd do it if you loved me"

If you really don't want to do something, don't be scared to say no. A decent, caring partner will understand and respect your decision. If anyone tries to pressurise you or force you into doing something you don't want to do, think hard about whether you want to continue the relationship. You may decide that you're better off without them, no matter how much you love them. If a boyfriend or girlfriend threatens to dump you for not providing sexual favours, give them the shove first, and don't take any emotional abuse. "I was so out of it, I can't really remember..."

Although nobody has the right to do anything sexual to you without your consent, if you're getting completely off your head on drink and drugs on a regular basis, you could be putting yourself at risk. It's easy to forget about safer sex or even general personal safety if your judgement is seriously impaired. Some people just need to cut down a little, but for others it's a complex issue that relates to their self-esteem. On a similar note, although drug-related sexual assaults are rare, it's worth knowing how to protect yourself, and look out for your friends. Have I got an STI?

There's something weird going on downstairs, and you're pretty sure it's a sexually transmitted infection. Here's the best way to deal with it. Admit it

The worst thing you can do is pretend nothing's happening. Admit to yourself you need to do something about the problem and act quickly. Don't take the risk with your health. Okay, it might turn out to be just a pimple or an allergy but be honest; you won't be able to relax until you know what's wrong. Get help

Look in the phone book or call the nearest large hospital. Find out where the GUM (genitourinary medicine) unit is, and what the opening times are. Then GO - don't keep putting it off. Yes, you might find it embarrassing and a bit frightening when you turn up, but the staff are professionals and they've seen it all before.

It's confidential; you don't even have to give your real name. You will get the right diagnosis, good advice, and the right treatment and it's all free. If you don't know very much about protecting yourself from STIs, they will give you lots of information about safer sex, and plenty of free condoms to take home. Tell partners

They need to know. Try to trace anyone that you might have passed the infection on to; don't just assume that they will notice something is wrong and go to a clinic. Break the news to them as calmly as possible and tell them they need to go for tests.

17 Updated July 2010 There's no point in getting angry and blaming your girlfriend or boyfriend if they have infected you; safe sex is the responsibility of both partners. It doesn't necessarily mean they were unfaithful; they could have been carrying the infection for a long time without having any symptoms. Take your medicine

If you are prescribed antibiotics, finish the full course of tablets, otherwise the infection can come back. Avoid sex and alcohol until you are given the all-clear by the doctor.

Don't be an idiot and go to a GP pretending to have a chest infection when you know you've got an STI - chances are you will be given the wrong type of antibiotic, or a dose that is too weak. Learn to cope

If you are unlucky enough to be infected with something that can't be cleared up by antibiotics (like herpes or HIV), you will need support and advice on how to cope with it. GUM clinics have counselling available and there are specialist charities and agencies that can help too. Trip to the clinic

Think you've caught something? Just want a clean bill of health before starting a new sexual relationship? Maybe it's time to venture down to the GUM clinic. Am I at risk?

It's an unfortunate fact of life that if you've had sex with someone, especially unprotected sex, you run the risk of contracting an STI (sexually transmitted infection). The very nature of sex - the fact that we're all at it - means that everyone is at risk, and whilst this is a scary thought it offers one reassurance. STIs are really nothing to be embarrassed about.

And ignoring them is definitely the wrong thing to do. If you had a bad headache, which lasted for several days, you would go to the doctors, and lingering symptoms of a sexual nature should be regarded in the same way. Untreated STIs can lead to infertility, blindness, organ damage and in extreme cases of syphilis (and obviously HIV) even death.

So it's vital that if you think you may have an STI you get yourself checked out, either by your GP or if you prefer, at a genitourinary medicine (GUM clinic. Visiting a clinic can be a daunting experience. What you have to remember is that although it's the first time you've ever had to visit somewhere like this, you're probably the millionth person through the door. No matter how embarrassing you think your symptoms are, nothing is going to surprise the professionals who work there. What if someone finds out?

A big concern for many people is the issue of confidentiality and all GUM Clinics are more than aware of this. ALL material relating to your visit is totally confidential and will never be made available to anybody who shouldn't see it. And there is nothing to stop you using a false name.

Peter Shields, at the Mortimer Market GUM Clinic in London, says that the sexual health profession is changing the way it works, and is making huge efforts "to get across the message that sexual health is equally as important as any other part of your overall health."

18 Updated July 2010 Peter also says that the last few years has seen a massive increase in the number of STIs diagnosed in Britain, especially amongst the young. In response to this many GUM Clinics are setting aside time specifically for young people, with some operating separate clinics for men and women, gay and straight. What to expect

And what about the tests they offer? After discussing your sexual history with a General Health Advisor, most GUM clinics will probably recommend a full Sexual Health Screening. For this, a small amount of blood will be taken and, depending on your history, swabs will be taken from your mouth, genitals and/ or anus.

These samples will be sent away for analysis and tested for all STIs including HIV. You will book a follow up appointment, usually seven days later, at which you will be given the test results. In the unlucky event that your test results are positive you will need to be told what to do next. The GUM Clinic will have counselling staff on hand to answer your questions, detail treatments and provide support, in both the short term and, if necessary, the long term.

It's important that you don't jeopardise your health because you're embarrassed. If you need to visit a GUM Clinic, go, because you'll regret it if you don't.

FAQ: Visiting a GUM clinic

Jamie Hardie, the Senior Sexual Health Adviser at the Greenway centre, Newham General Hospital, answers your most common questions about visiting a GUM clinic. Who should go for an STI test?

Anybody who has had unprotected sex and is worried that they might have come into contact with a sexually transmitted infection. Where should I go to have one?

Ideally to your nearest sexual health or GUM clinic. Your GP may be able to perform some of the tests, but you'll get more specialist advice and treatment at a GUM clinic. Some family planning clinics or health clinics for young people may offer sexual health services and/or advice, as well. Will it be confidential?

Special laws exist to protect personal information at a GUM clinic, so all information you provide stays confidential. Can I give a false name and details?

Yes, it is fine to give a false name; it is helpful if you remember it however for when you need to return! It is always useful if the clinic has a means of contacting you if, for example, they need to let you know about an infection that needs treatment.

19 Updated July 2010 Should I book in advance?

Some places are appointment only so it's best to ring in advance to find out. Many GUM clinics will offer a walk-in service or a triage service (sorting emergencies according to priority) if you have an urgent problem, but be prepared to get in a queue. Will they ask what I am booking for when I call?

Most clinics will just book you in for an appointment. They may ask you if you have previously attended their service. If you are calling for advice or information they may ask what it is to do with in order to direct you to the appropriate person. What if I'm under 16?

You can still be seen in complete confidence if you are under the age of 16. If you test positive for an infection, they would keep that information confidential. They will not inform your parents, school or doctor. What happens when I arrive?

You are normally asked to register when you arrive so that they can make a set of notes for you with a confidential number. Again, you can provide as little or as much information as you like but it is helpful for them to have a means of contacting you in case, for example, they need to let you know about an infection that needs treatment. What does the clinic look like?

It looks very much like a GP surgery, but the surroundings obviously depend on the clinic you visit - some are more modern than others. In many, you'll find that the waiting room is divided into sides for males and females. Do I have to state which STI I want to be tested for?

The doctor, nurse or sexual health advisor will ask some questions to build up a picture of your sexual history and help decide what tests need to be done. Quite often young people will be seen by a sexual health adviser or nurse before seeing the doctor to discuss your concerns and answer any questions that you may have. What sorts of questions will they ask me?

• What are you concerned about? • How many people have you had sex with recently and were they male or female (or both)? • What type of sex was it (e.g. anal/ oral etc)? • Have you ever had an STI before? • Are you on any medication?

It is important to answer truthfully, as the tests you have will be based on your answers. If you are unsure why some of the questions are asked, explain that you want a clearer explanation.

20 Updated July 2010 But I'm embarrassed

We recognise that some people do feel embarrassed about sex, and we're trained to deal with that, but you really don't need to be. Clinics are very non-judgemental places and all of the staff are used to dealing with every issue and situation that can arise. Some clinics can arrange for you to be seen by someone of a particular gender, which can help to put your mind at rest, but make sure you ask about this when you call. What do the tests involve?

Where your tests are taken from depends on the sexual history that you will have discussed with the doctor. You may have one or more of the following tests, depending on what infections you are being tested for:

• Urine test (try not to go to the toilet for two hours before the test); • Samples for various infections from the urethra, vagina, cervix (neck of the womb), throat or rectum. These are sometimes called swabs. • The doctor may use something called a speculum to examine female patients. • Blood tests (for syphilis); • HIV testing is routinely offered in most GUM clinics. You may want to have one depending on your concerns and sexual history. You will probably be referred to a sexual health adviser to discuss this issue further or to answer any questions you may have. Are they painful?

The swabs/ tests aren't painful, but they can sometimes be a little uncomfortable. If you are worried about any of the tests, always speak to the doctor or nurse that is doing them beforehand. How long do I have to wait for the results?

Some results can be given immediately if the presence of an infection shows up by direct observation; however most will have to be sent to a laboratory. You may be asked to return for another appointment in a week or so to discuss your results. Do I have to pay?

All tests and treatment are free, along with condoms and lubricants. What happens if the results are positive?

First they would talk to you about the nature of the infection and what sort of treatment it will involve. They would also discuss the importance of contacting partners, which is essential in terms of stopping the spread of infections. You can do this on your own, or we can sometimes do that on your behalf. You may need to see a sexual health adviser again, who will discuss these issues with you and give you further information and advice. How often should I be tested from now on?

It entirely depends on whether you are in a regular relationship and whether you think you may have been in contact with an STI. The main thing to remember is, if you think you have been at risk, always have a check-up.

21 Updated July 2010 Please note that this is a guide only - if you have any further concerns, consult your nearest GUM clinic or GP immediately. Periods: the facts

What's normal and what's not? Terms and conditions

• In medical terms, a period is known as menstruation. • Often women just say they're 'on, or 'coming on', or refer to their 'time of the month'. The Basics

• A period is a monthly bleeding from the womb through the vagina. • It's a natural part of every woman's life, and a sign that her body is healthy and working normally. • Women are born with thousands of eggs inside their ovaries. Each month, a new egg is released into the womb, where a baby would develop if the egg was fertilised by sperm. Unless you become pregnant, the egg is shed, along with the soft lining of the womb. This is your menstrual bleed. At the same time, a new egg takes its place in the womb, the lining begins to thicken once more, and the cycle begins again. • A full cycle is roughly 28 days, but it’s perfectly normal to have much shorter or longer cycles. Products

• A range of easy-to-use sanitary products are available to help make periods easy to live with. You can use either sanitary towels or tampons to absorb the blood. Towels soak up the blood as it leaves the vagina. Tampons are inserted inside the vagina, and absorb the blood there. • Sanitary products are available not just from chemists but supermarkets, some newsagents and garages. Different products are tailored to different blood flows. Use whatever feels most comfortable for you. • Towels and tampons need to be changed several times a day during your period. Problems

• Toxic Shock Syndrome is a rare condition, but if you feel sick, have a sore throat or sudden fever while using a tampon, then remove it immediately and consult your doctor. • Period pains (stomach cramps) can be eased with a hot water bottle, or a hot bath. Stretching exercises can help too, or you could take a mild painkiller - ask a parent or your pharmacist for advice. Very bad pains (dysmenorrhoea) can be helped by a variety of different treatments, so don't be afraid to ask your GP. • Some women have very heavy periods (menorrhagia), which can have a number of different causes. If you're losing significant amounts of blood, e.g. a super-absorbent towel doesn't last for an hour, then make an appointment to see your doctor. • Starting a fortnight or so before a period is due to start, some women experience a change in mood and the way their body feels. This is known as Pre-Menstrual Syndrome (PMS).

22 Updated July 2010 First period (the 'menarche')

• Generally, girls have their first period between the age of nine and 16. • Before the first period, girls may get a sticky white discharge for a few months. This is normal. • When periods first start they might not come regularly. Things will soon settle down, however, so there’s no cause for concern. • Bleeding lasts anything from three to eight days, but the amount and flow is different for every girl. • On average, only about four to six teaspoonfuls of blood are lost during each period. • Periods shouldn’t be treated as a curse or a taboo. Many girls turn to their mothers for help and info, but school nurses and GP will also be happy to answer any questions. • Women continue to have periods until the age of about 50, when the menopause (hormonal changes) occur. Premenstrual syndrome

PMS has been blamed for chocolate cravings, floods of tears, and occasionally manslaughter! What is premenstrual syndrome?

It is estimated that nearly 90 per cent of women experience some kind of pre-menstrual symptoms in the week or so before their period begins. No one is quite sure what causes PMS, but it is thought to be the result of a hormonal imbalance, triggered by your body as it gears up for a period. Is it the same as premenstrual tension (PMT)?

Yes. Although some people argue that the term premenstrual tension doesn't go far enough to describe the range of symptoms women can experience! What are the symptoms?

PMS affects women in different ways. Some get it worse than others. A few don’t get it at all. Here are some of the symptoms you may recognise:

• Psychological symptoms: irritability, tiredness, depression, anxiety • Physical symptoms: sore or tender breasts, some weight gain, greasy skin and hair, clumsiness constipation, stomach cramps How do I deal with PMS?

Generally, you’ll feel much better once your period actually starts. If things get bad then don't hesitate to see your GP, who will be happy to help. Otherwise, there are many things you can do to make yourself more comfortable:

• Avoid alcohol and nicotine in cigarettes. Some women find drinking and smoking makes PMS worse. • Also steer clear of caffeine in coffee and tea. It’s thought to aggravate the symptoms. • Take regular exercise. It'll keep you in shape and relieve stress, which could be the answer to your PMS problems.

23 Updated July 2010 • Make sure you eat a healthy, balanced diet, and also eat regularly. Some experts agree that keeping your blood sugar at a steady level can ease PMS symptoms. • Get your Vitamin B6. Found in whole grains, bananas, meat and fish, many women swear this wonder vitamin is the way to beat PMS blues. Not only is it thought to relieve fluid retention (often the cause of sore, tender breasts), it can also help with depression. Speak to your GP or pharmacist before taking vitamin B6 in supplementary form. Is smoking big and clever?

There was a time when every movie star and teenage rebel was lighting up, but then some bright spark worked out that smoking was the main cause of lung cancer.

Today roughly 13 million UK adults smoke, with slightly more men (27% of the male population) than women (25%) puffing away. This is almost half the number smoking in 1974. The case for

Most smokers are between 20 and 34, with 35% of both genders lighting up. Nearly 25% of UK 15 year olds are also regular smokers, with about 450 kids a day starting smoking and over 80% of adult smokers starting in their teens. But what is the appeal?

It's cool: Most of our idols smoke and past icons always did. On the silver screen, on album covers, MTV or snapped at the glitterati's hotspots they'll be there with a burning white stick in their mouths and an aura of coolness drifting through the smoke rings.

It's sexy: Despite or in spite of the health warnings there's still something about smoking that screams sex appeal, maybe it's the oral fixation, or maybe the thought of lighting up after a passionate romp beneath the sheets but whatever IT is, it's there. There is also the air of the rebel associated with it, the Marlon Brando bad boys and girls of today.

It's sociable: Later in life the cigarette replaces the good old cuppa for that chance to share a social moment or two as we mutter office gossip in conspiratorial tones, huddled in a doorway in the rain. It also goes well with beer, as many a failing quitter will tell you down the pub.

It 'calms your nerves': While this is untrue, many people believe smoking helps to keep them calm, relieving stress and nervousness. In actual fact tobacco smoke contains nicotine, which has a stimulating effect on the body.

It helps you lose weight/ stay slim: Yet another myth here, for while smoking may take the edge off your appetite, it is a dangerous way to diet and will leave you with more health problems than beauty benefits. Exercise would be better instead. The case against

But if the above is true why are 20% of men and 27% of women in the UK ex-smokers and why do 70% of current smokers want to give up? Mainly due to a greater awareness of the issues outlined below...

Health: Approximately 120,000 smokers die each year because of their vice, and about 50% of all regular long-term smokers will be killed by their habit. It is responsible for 30% of all cancer deaths, 17% of all heart disease fatalities and about 80% of deaths from bronchitis.

24 Updated July 2010 Sex: Smoking two high tar cigarettes in a short period of time reduces blood flow through the penis by a third. Studies suggest that up to 120,000 men have already made themselves impotent through smoking.

Love: Recent research suggests that people who smoke are over 50% more likely than non-smokers to have serious relationship problems, including a greater likelihood of suffering from anxiety and depression.

Cash: In one decade, a 20-a-day smoker will blow around twenty thousand pounds on cigarettes.

Self-esteem: Smokers are more likely to suffer from lower self-esteem than non-smokers. In a recent survey by the Health Education Authority, 17% of smokers planned to drop out before taking their GCSE's, compared to just 10% of non-smokers.

Stench: Cigarettes, especially stale cigarettes, do not a nice smell maketh. Clothes, hair, home and breath probably reek and this isn't the biggest turn-on in the world.

(*Statistics from the Department of Health and ASH) What's in a cigarette?

There's more to a fag than shredded tobacco. When someone sparks up, the smoke contains almost 4000 chemicals, many of which are harmful to health.

Of all the stuff crammed into a smoke, the three biggest harmful components are nicotine, carbon monoxide and tar. Nicotine

The damage to health may be caused by the tar and poisonous chemicals, but it's the nicotine in tobacco which smokers can grow to depend upon.

Nicotine is a powerful and fast-acting stimulant drug. In small doses, it speeds up heart rate and increases blood pressure. This makes smokers feel more alert when they light up, while the brain activates a 'reward' system which is thought to be responsible for the pleasurable, relaxing 'hit' they describe.

The effect on an individual smoker depends on a number of different factors:

• Physical build and current state of health • The length of time they have been smoking • How frequently they smoke • The number of puffs they take, and how deeply the smoke is inhaled. Tar

Ciggie smoke condenses when it's inhaled. This is a bit like watching droplets form upon the ceiling above a boiling kettle. The end result with smoking, however, is a whole lot more black and sticky. In fact about 70% of the tar present in tobacco smoke gets dumped into the lungs. It contains many substances which have been linked with cancer, as well as irritants that cause the narrow airways inside the lungs to get inflamed and clogged with mucus. Carbon monoxide

25 Updated July 2010 This is a poisonous gas found in high concentration in cigarette smoke, not to mention the stuff which coughs out of car exhaust pipes. Once inside the lungs, the carbon atoms grab any passing haemoglobin (the oxygen forming substance found in the blood) and basically take a joy ride around the body.

Someone who smokes 20 a day can have a carbon monoxide level which is 5-10 times that of a non-smoker. This deprives the body of oxygen, which makes the blood sticky and can cause problems with the growth, repair and exchange of healthy nutrients. In particular, any reduction in oxygen levels is a real hazard to unborn babies. Pregnant women who smoke run a serious risk of miscarrying or having babies with low birth rate.

Ultimately, carbon monoxide can mess up electrical activity in the heart and encourage fatty deposits to clog up artery walls. Bizarre chemicals present in tobacco smoke:

• Formaldehyde: used for pickling things in jars. • Acetone: found in nail varnish. • Ammonia: used in fertiliser. • Hydrogen sulphide: smells of rotten eggs. • Polonium: a radioactive component • Arsenic: a killer poison How to kick the habit

Sometimes it can seem like everyone smokes, which can make it tempting to be part of the pack. Kicking the habit takes guts, but it's also the greatest thing you'll ever do for your body. Stay smoke-free and you can be sure you'll be proud of your achievement. Burning truths

• Tobacco in cigarettes contains a highly addictive drug called nicotine. • Nicotine is actually a stimulant - smoking speeds up the body system increasing your heart rate and blood pressure. • There are more than 4000 chemicals in tobacco, most of which are bad for your health. • Smoking can leave your skin up to 40% thinner than normal, making early wrinkles all part of the package.

Every day people give up smoking in a way that works for them. Some go for hypnosis or nicotine patches, but ultimately it takes willpower. You've got to want to quit

• Make a date to stop smoking and stick to it. • Steer clear of smoke-situations like coffee breaks and bars. • Don't look for an excuse to light up. Chewing gum can help keep the craving at bay (anything that keeps your mouth or hands occupied). • At moments of weakness focus on the plus points: Save cash. Feel better. Smell fresher. Live longer. • If you turn to the fridge instead of the fags, make sure it's stocked with healthy food so you don't have to worry about your waistline. • Remember that every day you go without a smoke you're beating the addiction.

26 Updated July 2010 Time it - after

• 20 mins - your blood pressure drops back to normal levels • Two days - there's no more nicotine left in your body • Three to nine months - your lung capacity improves by ten percent • Five months - your risk of a heart attack is 50% less than a smoker • 10 years - your chances of a heart attack falls to the same as someone who has never lit up. Save money

• A pack of fags costs around four quid • Stub out a 20-a-day habit and save well over a grand in a year Save your life

Smoke and your chances of dying early shoots up. Here's what a long-term habit can do:

• Cancer (lungs, mouth, nose, throat, leukaemia, • Chronic-breathing problems like bronchitis and emphysema. • Coronary heart disease, strokes and even gangrene. Introduction to drugs

Different drugs have different effects - here's what you should consider. Considerations

Much depends on:

• The drug and the quantity taken. • The mental and physical health of the user. • Their mood and expectations. • Where they are and who they're with at the time.

However, some drugs work in similar ways, and can be divided into broad categories: Stimulants

Drugs which act on the central nervous system and increase brain activity. i.e. cocaine, speed, poppers, anabolic steroids, ecstasy and tobacco. Depressants

Drugs which act on the central nervous system and slow down brain activity. i.e. alcohol, tranquillisers, gases, aerosols and glue.

27 Updated July 2010 Hallucinogens

Drugs which act on the mind, distorting the way users see and hear things, i.e. LSD, magic mushrooms, cannabis and ketamine. Analgesics

Drugs which have a painkilling effect and which can also bring on feelings of warmth and contentment, i.e. heroin, morphine and opium. Cannabis

The effects, the risks, the law. Slang:

Marijuana, draw, blow, weed, puff, hash, ganja, spliff, dope, gear, pot, solids. Background:

Cannabis is a natural substance from a plant commonly called hemp. It comes in a solid dark lump known as 'resin', leaves, stalks, seeds called 'grass' and also as a sticky oil. This drug can be rolled with tobacco in a spliff or joint, smoked on its own in a special pipe or eaten. There are different strengths of cannabis - some (e.g. skunk) are very strong. The effects:

• Getting 'stoned' on cannabis makes most users relaxed and talkative. • Heightens the senses, especially when it comes to colors, taste, and music. • Cooking and eating hash makes the effects more intense and harder to control. • Can also leave people feeling tired and lacking energy. • May bring on cravings for certain food.

The risks:

• Affects short-term memory and ability to concentrate well. • Getting 'stoned' affects co-ordination, increasing the risk of accidents. • Impairs driving skills, so never get in a car with someone who is stoned. • It can make users paranoid and anxious, depending on their mood and situation. • Smoking cannabis over a long period of time may increase the risk of respiratory disorders, including lung cancer. • Many regular users find cannabis hard to quit.

The law:

• Cannabis is now a Class C drug.

28 Updated July 2010 If you are planning to take this drug:

• High doses can cause mild hallucinations and sensory distortions. • Mixing alcohol with a high dose of cannabis may cause nausea and vomiting. • Heavy use of cannabis over a long period of time can lead to users relying on the drug as a way of relaxing or being sociable.

Related terms:

• Airfix - a suggestion from an impatient smoker to another that he has been in possession of the joint too long, as if it were stuck to his fingers with glue. • Caned - how you feel if you've been smoking too much build, can also refer to the finishing of a joint. • Monged - the result of several hours of steady smoking, characterised by inability to move from the sofa. • Munchies - intense bursts of hunger after smoking weed, usually resulting in a trip to the 24 hour shop for crisps and chocolate. • Whitey - refers to the pale skin and unconscious mental state of someone who has smoked too much dope.

Cannabis reclassification

The reclassification of cannabis from a Class B to Class C drug came into force on 29 January 2004.

In June 2002 the Home Secretary announced the proposed change in classification for cannabis. When the change occurs it will remain illegal to sell, possess, or allow the use of cannabis in your own home; however the police can deal with it at their discretion with a caution. Those possessing/ using cannabis but not dealing can face up to two years in jail. The legislation explained

• If the police catch you with cannabis for personal use once or twice you will be given a formal warning, have to hand over the drug to the cops, and then be free to go. • Repeated arrests will result in a charge, i.e. going to court, getting a fine and a criminal record. • If you refuse to hand over cannabis to the police you will also be arrested. • Under the ACPO (Association of Chief Police Officers) guidelines, if you are under 18 and in possession of cannabis you could face arrest every time, although you should only be put in front of a court on the third offence. • If you blatantly smoke cannabis in front of police officers or near kids you could also face arrest.

29 Updated July 2010 Possible problems with the proposed legislation

Many experts have suggested the new law is unclear. Specific concerns include:

• It will be difficult to police properly - how can they tell what is above or below three grammes without scales? Besides which, scales are impractical for carrying around. • How can police tell how many times a person has been cautioned before? Pro-cannabis groups believe it will be near impossible for police to keep track, especially in big cities. • There are also increasing concerns about links between smoking cannabis at an early age and the impact this has on the brain as it develops in adolescence. Links have been made between smoking cannabis and developing schizophrenia, a mental illness where the patient can experience visual and auditory hallucinations. Key vulnerabilities include starting to smoke at an early age, smoking frequently and using stronger cannabis, called skunk which is believed to include higher levels of the ingredients that cause mental health problems. Related news stories elsewhere on the web:

Doctors' fears at cannabis change - "The BMA is extremely concerned that the public might think that reclassification equals 'safe'. It does not."

The Met out of step on new cannabis law - "London police chief admits to 'massive amount of muddle' over reclassification, as his force diverges from rest of UK"

Cannabis laws in shambles - "Headteachers, drugs charities and lawyers warn there is widespread misunderstanding among the public - and especially teenagers - over what the changes mean."

Cannabis poisoning kills Welsh addict - "A Welshman is thought to have become the first in Britain to die directly from cannabis poisoning."

How dangerous is dope? - "As the reclassification of cannabis draws near, Joe Muggs investigates its links with mental illness." Cocaine

The effects, the risks, the law. Slang:

Charlie, cheng, coke, gack, toot, Vialli, showbiz sherbert. Background:

Cocaine is a white flaky powder obtained from the leaves of the coca plant. It is odourless, soluble, and has powerful stimulant properties similar to those of amphetamines.

The most common method of taking cocaine involves sniffing or snorting a small amount (usually called a 'line') up the nose through a small tube. The drug is then absorbed into the blood via the nasal membrane. Cocaine can also be heated and the fumes inhaled. In soluble form, cocaine can be injected.

30 Updated July 2010 Other forms of cocaine:

Freebase cocaine is cocaine without its water-soluble component or 'base'. A chemical treatment is used to draw out the 'pure' cocaine from many of the impurities, increasing the impact of the effects when smoked. Crack is a form of freebase cocaine made by heating cocaine hydrochloride with baking soda or ammonia in water. Speedball is the term given for an injectable and dangerous mixture of soluble cocaine and heroin. The effects:

• Cocaine produces feelings of well being, mental exhilaration, and euphoria. • The sensations often last between 15-30 minutes followed immediately by a 'coming down' period. • Anxiety, paranoia, depression, and often the inability to sleep can occur during the come down period, thus encouraging users to repeat the dose in order to maintain the effect. • Other effects can include tremors, muscle twitching, rapid pulse, nausea, anxiety, confidence, high blood pressure, cold sweats, and mood changes.

The risks:

• Chronic sneezing, frequent nosebleeds, and nasal congestion can be a consequence of snorting cocaine. • Repeated snorting can cause serious damage to the membranes lining the nose and the structure separating the nostrils. • The mucous membranes may become so irritated and inflamed that sores develop inside the nostrils. • For women who are pregnant, cocaine can cause bleeding, spontaneous abortion and an increased risk of stillbirth. • Users can develop a strong psychological dependence to cocaine, often taking more to deal with the comedown. • Overdose is possible, and even fatal in some cases.

The law:

Cocaine in all forms is a Class A drug. It is illegal to produce, supply, or possess. It is also illegal to allow premises to be used for supplying or producing cocaine. If you are planning to take this drug:

• Keep track of the amount used as tolerance quickly builds up. The more you take to get the same effect, so the risk increases of a hit your body may be unable to handle. • If injecting, use new needles to reduce the risk of HIV or hepatitis infection.

31 Updated July 2010

Crack

The effects, the risks, the law. Slang:

Stone, wash and rock Background:

Crack is a smokeable form of freebase cocaine. It is much purer and more concentrated than soluble cocaine, and the body absorbs it at a faster rate. The effects:

• The effects are similar to cocaine (feelings of well-being, mental exhilaration and euphoria). The hit is more intense, but quickly fades. The high can last as little as 10 minutes, followed immediately by a 'coming down' period. • Anxiety, paranoia, depression, and often the inability to sleep can occur during a come down period, plus a restless craving for more. This can encourage users to repeat the dose in order to maintain the effect. • Other effects can also include tremors, muscle twitching, rapid pulse, nausea, anxiety, confidence, high blood pressure, cold sweats, and mood changes.

The risks:

• Smoking crack carries a risk of lung damage. • Users can develop a strong psychological dependence, often taking more to deal with the comedown. • A crack habit can quickly get of out control. • High risk of overdose, since it's absorbed so quickly at such high levels. Without treatment, overdose can cause convulsions, or even death.

The law:

Crack cocaine is a Class A drug. Under the Misuse of Drugs Act, it is illegal for a premises (private or public) to be used for the preparation or supply of cocaine. This means that both the supplier/preparer and the owner of the premises would be committing an offence. There is currently a loophole in the law in that it is not an offence to allow the use of crack or cocaine on premises however this will soon be amended.

32 Updated July 2010 If you are planning to take this drug:

Keep track of the amount used as tolerance builds up. The more you take to get the same effect, so the risk increases of a hit your body may be unable to handle. Ecstasy

The effects, the risks, the law. Slang:

E, pills, doves, XTC, disco biscuits, Bruce Lee's, echoes, hug drug, burgers, smarties, magic beans Background:

Ecstasy is made up of a mixture of drugs, including a synthetic drug called MDMA, and is classed as a hallucinogenic amphetamine.

Usually white in colour, but comes in tablets of different shapes, and sizes. Different ecstasy tablets contain different amounts of MDMA, if any at all. This has a huge influence on the nature and strength of the effects. The effects:

• Users take the drug to enhance feelings of empathy with other people and increase sensitivity to their surroundings. • Sound, colour and emotions can seem much more intense. • The energy buzz from ecstasy means users may dance for hours. • These feelings tend to last three to six hours.

The risks:

• As the drug kicks in, users may experience an initial rush of nervousness, and uncertainty, a tightening of the jaw, increase heart rate, sweating, and nausea. This is sometimes known as 'coming up'. • Some users have reported a bad experience on ecstasy, including feelings of paranoia and confusion. • Much depends on the content of the drug and the user's state of mind at the time. • Ecstasy effects the body's thermostat. • Dancing for long periods in a hot pace such as a club increases the chances of users overheating and/or dehydrating (see below for advice). • Taking ecstasy may leave women susceptible to cystitis and thrush. • Men report difficulties in attaining an erection or orgasm while on ecstasy. • After the effects have subsided, users can feel tired and depressed for days. • There is some debate into to the long term psychological effects of ecstasy use, including links to possible brain damage.

33 Updated July 2010 The law:

• Ecstasy is a Class A drug. • It is illegal to reproduce, supply, or possess the drug. • Supplying ecstasy can result in life imprisonment and a fine.

If you are planning to take this drug:

• To avoid overheating and dehydration especially when dancing, users should take regular breaks and sip about a pint of non-alcoholic fluid such as fruit juice or isotonic sports drinks over the course of each hour. • Be aware that not all ecstasy tablets contain MDMA, and the effects may be unexpected. • Do not mix alcohol with ecstasy or other drugs (MDMA and Viagra is especially dangerous).

Related terms

• Coming up/ rushing - on the verge of feeling the effect on an E. • Loved up - feeling the full empathic effects on an E and feeling enormous affection for everyone around you. • Peaking - feeling the full effects of an E, usually a couple of hours after ingestion. • Sketchy - confused speech and having trouble thinking clearly as you come up on ecstasy. Heroin and opiates

The effects, the risks, the law. Slang:

Smack, skag, H, horse, junk and brown. Background:

Heroin is a painkilling drug made from morphine, which is derived from the opium poppy. Morphine, codeine, and synthetic opiates (i.e. pethidine, dipipanone, and methadone) are sometimes prescribed by GP's in the treatment of addiction to opiates such as heroin. Heroin is a brownish- white powder, which users snort, smoke, or prepare for injection. The effects:

• In small doses, heroin gives users a profound sense of warmth and well being. • Some first time users may experience nausea or vomiting, especially after injecting. • Larger doses can lead to drowsiness. • Heroin in excessive doses can result in overdose or coma. It can also be fatal.

34 Updated July 2010 The risks:

• Heroin is a very addictive drug. • Many users may find their habit spirals out of control. • Tolerance develops, which means the user needs more heroin to get the same effect. • Many users who start out smoking heroin turn to injecting for a more intense hit. • Sharing needles when injecting heroin leaves users at risk of dangerous infections like HIV, hepatitis and gangrene. • It can be very difficult to withdraw from heroin. • Users trying to kick the habit may experience a period of diarrhoea, insomnia, vomiting, hot and cold sweats, and cramps. This is known as 'cold turkey'. • While many people give up heroin successfully, mentally it can take years to be free.

The law:

• Heroin, morphine, opium, methadone, dipapanone, and pethidine are Class A drugs. • Possession and supply is illegal, and penalties high. • Codeine and dihydrocodeine (DF 118) are Class B drugs. Both drugs become Class A when prepared for injection.

If you are planning on taking heroin:

As a rule, never share needles. Sharing equipment just isn't worth the risk. Clean works are available free from Needle Exchanges and some pharmacies. Gases, aerosols and glue

The effects, the risks, the law. Slang:

Glue sniffing, solvent abuse. Background:

Solvents can be found in household items such as lighter gas refills, fuel canisters, aerosol cans (i.e. hairspray, deodorants, air fresheners), tins or tubes of glue, paints, thinners, and correcting fluids. The vapours are sniffed or breathed into the lungs. The effects:

• The experience of solvent inhalation is like being intensely drunk for a short period of time. • Breathing and heart rate are depressed, and feeling of unreality kicks in. • Users may feel thick-headed, dizzy, giggly, and dreamy. • Some feel nauseous and may vomit. With larger doses, users may hallucinate. • The effects last between 15 to 45 minutes. • Headaches and/or feelings of drowsiness are common after-effects.

35 Updated July 2010 The risks:

• Abusing gases, aerosols, or glue can kill, even on the first go. • Sniffing solvents reduces breathing and heart rate and can cause damage to the nasal membrane. • Spraying solvents down the throat may lead to instant death. • Users risk suffocation if inhaling solvents from a plastic bag over the head. • Users (when high) are more prone to accidents because their senses are affected. • Long-term abuse can damage the brain, liver and kidneys. • Repeated use of leaded petrol can cause lead poisoning. • Sniffing gases, glues, or aerosols kills one person every week.

The law:

It is illegal to supply solvents to persons under the age of 18 if they know, or suspect, that the product is intended for abuse. If you are planning on glue sniffing:

• Accidental death or injury can happen - steer clear of unsafe environments such as a canal or river bank, on a roof or near a busy road or train line. • Sniffing to the point of becoming unconscious also risks death through choking on vomit. Try to be around people who are straight and can help if things go wrong. • Avoid any method of use that obstructs breathing (such as sniffing with a plastic bag over the head) as death from suffocation may result. .

Alcohol

The effects, the risks, the law. Slang

Booze, juice, sauce, grog, piss Background

Alcohol is produced by fermenting fruits, vegetables or grains. It is found in drinks like beer, lager, wine, alcopops, cider, and spirits such as whiskey or gin. Alcoholic drinks range in strength and are measured as a percentage (%) per volume. The higher the percentage, the stronger the effect. The effects

• Over 90% of the adult population enjoy a drink. For most people, alcohol has a relaxing effect and helps them feel more sociable. • It can become a problem for some when they drink as a way of blotting out difficult or troubling issues in their lives.

36 Updated July 2010 • In increasing quantities, speech can become slurred, co-ordination affected and emotions heightened. • The intensity of the effects depends on the strength of the alcoholic drink, plus the rate and amount consumed. • Other factors that influence the effects of alcohol include the weight of the drinker, their mood and surroundings and how recently they ate. • Hangovers make you feel ill for a period of time, usually hours but sometimes even for days. The risks

• Alcohol is a depressant drug. If you're feeling down, it will make you feel worse. • A regular, long term drinking habit can lead to physical as well as psychological dependency. • Tolerance can develop, which means you need more to get the same effect. • A long term, heavy drinking habit may cause serious damage to internal organs. It can also cause skin problems, trembling (the shakes), obesity, brain damage, mood swings and personality changes. • Getting very drunk can lead to loss of consciousness. Users then have a slight risk of choking to death on their own vomit. • Drinking too much can lead to alcohol poisoning. This can kill, although it is fairly rare. The law

It is illegal to sell alcohol to anyone under 18 (unless they're 16-17 and eating a meal in a restaurant). The legal limit for driving in the UK is 80mg of alcohol per 100ml of blood. The number of drinks it takes to reach this level varies from person to person. Safety experts advise people not to drink at all if they are going to drive. If you are planning on drinking

• Men who drink more than half to two pints of lager/beer, or three glasses of wine a day run the risk of serious health problems. • Women should not exceed a pint or a couple of glasses of wine per day. • Mixing alcohol with other drugs is seriously dangerous. This is because drink serves to slow down the nervous system (controlling heart and breathing rate). Combined with other depressant drugs, it could see the body shut down altogether.

Breaking free

Take a long hard look at your vice then be honest - are you really in control?

If things are getting out of hand, here's how to get a grip:

• Accept you have a problem: This is possibly the hardest step of all. It takes great courage to admit that a habit is out of control. The road to recovery starts by coming to terms with the situation, and accepting that help and support is out there. • Be prepared for a tough time: If you're attempting to break free from a physical dependency, your GP can advise you on getting through the 'cold turkey' period - during which your body effectively 'mourns' the absence of the drug its been fed so regularly. • Confide in someone you trust: Talking about your situation can encourage you to identify how and why your dependency developed. From a private chat with a mate who

37 Updated July 2010 understands, to professional counselling sessions, being open and honest can only help to get your feelings in perspective - as well as reminding you of your goals. • Be constructive with your time: By breaking free from your habit, you're denying yourself regular high points. As a result, it's easy to let boredom creep into your routine, and even depression. That's why you need to plot out a plan for each day and stick to it. The busier you can be, the less you'll find time to miss your old ways.

Recognise your achievements: Don't think about going without for a lifetime. It's scary, and can quickly cause you to give up on giving up. Instead, when faced with a moment of weakness, focus on getting through the next minute, then hour and day. At the same time, be proud of how far you've come. Even if it doesn't seem very far - you're one step closer to cracking the addiction

38 Updated July 2010

EMPLOYMENT, FURTHER EDUCATION AND TRAINING

This section covers:

• WORK FOR UNDER 18’S

• APPLICATION FORMS

• CONTACTING EMPLOYERS

• HOW NOT TO GET A JOB!

• BODY LANGUAGE FOR INTERVIEWS

• WRITING THE PERFECT CV

• THE MINIMUM WAGE

• DISCRIMINATION AT WORK

• EDUCATION MAINTENANCE ALLOWANCE

• HOW TO STUDY

• HOW TO WRITE ESSAYS

• WHAT ABOUT VOLUNTEERING?

39 Updated July 2010

Work for under 18s

You can't just go out and get any job at 16, there are certain national and local laws in place that you should check out before you get your first pay cheque...

There are strict regulations covering the hours young people can work and the minimum age for working. The law regulates the basic conditions of employment for young people of school age in order to protect their health and safety and prevent exploitation. This article will only be addressing 16 - 18 year olds.

You cease to be of compulsory school age on the last Friday in June in the school year in which you turn16 - this means you may be 15 years and 10 months and no longer of school age or 16 years and 10 months and still be of school age. The national law

The law provides that young people may only do work which is not likely to be harmful to the safety, health and development of the person.

If you are of compulsory school age, you are not allowed to work:

• Before 7am or after 7pm, or during school hours. • For more than two hours on a school weekday, and no more than one hour before school starts. • For more than eight hours on Saturdays and holidays (two hours on Sundays). • For more than 35 hours a week during the holidays. You are also entitled to daily and annual rest breaks

• If you work for more than eight hours in any day, you must have a break of one hour. • There must be a period two weeks during any of your holidays during the year when you do not work. Local by-laws

The Children and Young Persons Act 1933 also allows local authorities to make by-laws in your area to restrict your employment hours, the conditions and the types of jobs you are allowed to do. These can be obtained from the local library, council or education office. They tend to vary from one area to another so it is worth getting hold of a copy before starting work.

The by-laws set out the jobs all young people are prohibited from doing, which may include working in commercial kitchens; cinemas, theatres and nightclubs, collecting money door-to-door and delivering milk. Street trading is only permitted for those aged 14 or over if they are employed by their parents and have a licence from the local authority.

All by-laws require employers of young people of school age to register with the local education authority and apply for a work permit for the young person.

40 Updated July 2010 Treading the boards

There are also regulations for acting, modelling and sports...

• You must obtain a license from your local authority if you wish to take part in a performance for which a charge is made; which is in licensed premises or which is broadcast. • You must also obtain a license to take part in professional sport, or work as a model. • You may perform up to four days in a period of six months without a licence. • You can take part in unpaid performances arranged by schools. The minimum wage

Although there is a minimum wage for over 18s there is no set rate for under 18s. If you feel you aren't being paid enough, check and see whether your mates are being paid much more for their jobs. If they are then try negotiating a pay rise. Contacting employers

First impressions often stick, so make sure you make the right mark when you first speak to a potential employer. Telephoning for a job

Often you will have to phone the company for an application form, some employers may want to ask you some questions before they send it to you. What's my phone voice got to do with getting a job?

For a lot of jobs you have to phone for an application form. You might get asked some questions on the phone before the company agrees to send one to you. Every now and then they may even ask you to do a phone interview. Sound like a loser on the phone and you're off to a bad start.

For a lot of jobs you have to phone for an application form. You might get asked some questions on the phone before the company agrees to send one to you. Every now and then they may even ask you to do a phone interview. Sound like a loser on the phone and you're off to a bad start. What if they want to interview me over the phone?

Never agree to be interviewed there and then - they will be catching you unprepared. You should always ask to be interviewed at a more convenient time so you can do your research and be ready for them.

41 Updated July 2010 When phoning you should

• Read the advertisement thoroughly - particularly the job title and job description; • Try to find out a bit about the company and the job, so you can prepare some questions about the job; • Telephone from a quiet room, where you won't be disturbed; • If you don't have a phone, ask a friend or neighbour whether you can pay to use theirs; • If you have to use a public phone, make sure you have plenty of change - even better use a phone card which has many units left; • Have a copy of your Curriculum Vitae at hand - you will then have your education and employment history ready in response to relevant questions; • Have pen and paper ready, in case you need to make any notes; • Have your diary at hand, in case you are asked to an interview. You shouldn't

• Have people around who may distract you; • Eat, drink, chew gum, or smoke when making the phone call; • Run out of money, if using a public phone. Writing for a job

You may have to write a letter in reply to an advertised job. It is usually better to type the letter - employers may not bother to read a letter if it is written by hand and difficult to read. But some employers do prefer letters to be hand written - check the advertisement. When writing a letter

• Do a rough draft first - read it through to make sure that it makes sense, and that there are no spelling mistakes; • Use black type or ink on unlined A4 sized paper; • Only type/write on one side of the paper; • Include your full address and telephone number; • Include the full date; • Include the name of the person you are writing to and the company's address; • Be clear as to what the letter is about; • Be clear and concise with personal details which are relevant to the job; • Sign your name and print or type your full name underneath your signature. Application forms

An amazing number of people miss out on jobs because they don't fill in the application form properly. Maximise your chances of being picked for an interview by using these hints and tips. Seen an ad?

• If you see an advert that tells you to send for an application form, type a short letter to ask for one. Keep it simple and post it off quickly. • If you can apply by email, do so. You still have to pay close attention to what you write, but you won't have to worry about things like handwriting.

42 Updated July 2010 Before you start writing, remember

• Take your time, you will make more mistakes if you rush; • Make two photocopies of the blank form: one for practicing and one just in case; • Read instructions carefully all the way through; • If you don't understand something, ask for an explanation; • Keep your CV handy for easy access to dates and facts; • Invest in a good black pen, first class stamps, and some largeish (e.g. A5) sized envelopes; • Don't lie - you will be caught out sooner or later. Employers now have access to a database that lets them check up on your qualifications. The rough version

• Fill the rough form in as if it was the real one; • Make a list of things the employer is looking for (work experience, qualifications, skills) and work out the best way to show them that you have all these qualities. Section by section tips

• For work experience and education sections, it's usually best to put the most recent things first and in the most detail; • If you don't have much of an employment history, write about part-time jobs and work experience, and what you learned from them; • Write about duties, responsibilities, and how the things you did benefited your last place of work; • In the 'personal interests' section, remember an interviewer who is older than you might be seriously put off by the mention of computer games, sci-fi fantasy role-playing, clubbing, or net surfing. Finally

• Read through everything in your notes, thoroughly; • Get friends or family to look through the rough form to see if it's OK; • Fill the form in very carefully with black ink, in your neatest writing; • If you make mistakes, don't cross them out, use correction fluid; • Photocopy the filled-in form and file it. You will need to look back at your answers if you are called for an interview; • Put the form in a big enough envelope, so it isn't folded more than once. This makes it easier for the employer to scan or photocopy.

How not to get a job

Angela Lewis, supervisor at Adecco Recruitment gave these tips about the big mistakes some people make when applying for work. Here are her top six pet hates, guaranteed to lose you that job. Spelling mistakes on CVs and covering letters

The worst thing you can do here is get the company's name wrong. It makes applicants look really dim and careless. The solution? Use a dictionary and the spell checker (use the UK English setting, not American) on your computer.

43 Updated July 2010 Being outrageously pushy

It's great to look keen, but don't go over the top. If you post your application to the employer, then fax it twice, and ring them three times in the same day, you are just going to make busy people angry and waste their time. They won't want to work with a pain in the bum like you, will they? Extreme arrogance

OK, maybe you are perfect for this job, but don't tell the employer that! They want to make their own mind up. Never, ever presume that the job is yours already when you write in or attend an interview. Try being quietly confident instead - it can work wonders. Not preparing properly for the interview

If you turn up late, with scruffy clothes and greasy hair, don't expect anyone to think it's funny. If you look like a slob, people who don't know you will automatically assume that you are a slob. Show some respect and make an effort to look good. Being rude to the interviewer

Interviewers don't like it if you just barge in and sit down. Remember to say hello, make eye contact, and shake hands. Wait to be invited to take a seat. They want to employ someone who has good social skills, so show them that you've got some. Big sweaty handshakes

Nuff said. Body language for interviews

So you're not drunk and you've made the effort to polish your shoes. Good effort. Your manner and your dress sense certainly say a lot about you, but your body could still let you down. So sit up straight, and let us help you send out the right signals. An equal handshake

This is a tough one to call when greeting someone for the first time, but if you can mirror their grip it avoids any dominant/submissive vibes. Relax into your chair

The way you sit conveys a lot of subtle information to the people on the other side of the desk. So don't take the seat like it's an electric chair, instead use a moment to get comfortable. If you look relaxed, it'll encourage your interviewer/s to feel at ease in your company. Just be careful not to take it to extremes, and kick back like you're at home on the sofa. Flipping the chair round and straddling it is also perhaps just a little too cocksure.

44 Updated July 2010 Maintain eye contact

Keep it true and steady, but remember to blink. To avoid that staring-like-a-serial-killer mistake, form a mental triangle on your interviewer's forehead and make sure that your gaze doesn't drop below eye level. Any further south and things start to get a bit intimate, an interest in their mouth may persuade them to think you're hitting on them. Steer your body

Crossing your legs loosely is fine if it makes you feel happier, especially if you're wearing a skirt, but if you can 'point' at the interviewer with your knees or your feet it shows you're focused right in on them. Use your hands

If you can be physically expressive as you speak it shows a certain confidence in the stuff you're saying. Use your hands to roll out your answers or give shape to your ideas, and at the very least your interviewer will think you know what you're talking about. Writing the perfect CV

Employers sift through dozens of job applications when looking for the right candidate and only the best CVs get to the interview stage. So how do you get it right? What is a CV?

A Curriculum Vitae (or resume as they're sometimes called) is a written record of your education, qualifications and employment. Most job advertisements will ask you to send a CV and covering letter so the employer can quickly sort the potential candidates from the less-suited applicants. The CV is therefore not just a documentary record of your career to date but also a chance to sell yourself. Consequently, spending a little time getting your CV right is well worth the effort involved. How do I write a CV?

First of all, have a think about what attributes you have which make you well suited to the job. Take a few minutes to plan what you want to write before typing it up. Start by jotting down an outline of the CV by hand. Don't sit straight down in front of a typewriter or word processor until you understand clearly what skills you intend to 'sell' with the CV. Different positions may require different versions of your CV. Keep the job in mind when you're writing your CV. What should I include?

The CV should be divided into specific sections covering personal details, educational background, employment history and interests and achievements.

45 Updated July 2010 Personal details

Always include:

• your name • address (or where you can be easily contacted) • telephone number • date of birth

Sometimes you may also be asked to include:

• driving licence details • marital status • health Education background

You should list all schools, colleges and specialist courses attended together with the relevant dates and grades. If you leave the grades off, the worst is usually assumed and potential employers will think that you are trying to hide something. Employment History

Finding the balance between writing too much or too little is the key here. Getting this right can be hard but recruiters hate wading through pages of paper no matter how interesting and vital you think the information is. Equally, they don't want to have to second-guess what you have been up to for the past few years simply because you have not included enough information.

Show your employment history in reverse chronological order and your most recent position should be the one that is covered in most detail. Outline your main responsibilities and try and show progression and achievements. How should it look?

Your CV should look clean and sharp. Ideally, use black ink on white (A4) paper. Clearly mark each section with a section heading and ask a friend to check the grammar and spelling before you send the CV. Avoid fancy fonts, decorations, photographs or presentation folders - it is the content that is really important. Does length matter

Absolutely. Keep it brief - but not too brief. Two to three A4 sides are usually best. What writing style should I use?

You should write in the first person. Stick to the point. An employer wants to identify your key skills and experiences by glancing at your CV. If it is hard work to get this information you will be passed over.

46 Updated July 2010 What else?

When you think you have finished, turn the tables on yourself. Pretend the CV belongs to someone else and you are the employer reviewing it. Be critical. The minimum wage

Make your McJob pay you right! "Can I help?"

In the UK, the National Minimum Wage basically exists to protect you from being underpaid in low-end jobs. Monitored by the Low Pay Commission, it aims to close the gap in regional pay differences and keep salaries in line with other European countries. "You want fries with that?"

The National Minimum Wage does have its critics. Some businesses in the private sector believe it puts an unfair squeeze on them, and would like to see the increase met by other sources such as government subsidies or tax breaks. "Have a nice day!"

• The National Minimum Wage for anyone aged 21 or over is £5.80 - £5.93 per hour. • For those aged 18 to 20 (or over 21 but in the first six months of a new job with a new employer and receiving accredited training), the rate is £4.83 - £4.92. • A new National Minimum Wage especially for workers aged 16-17 has now been introduced. This is £3.57 - £3.64 per hour, and now that this has finally been set, it's likely to pave the way for more increases in the future. Discrimination at work

It is against the law for an employer to discriminate against you because of your race, colour, country of origin, nationality, ethnic group, sex or disability. Sometimes discrimination at work is obvious. If you are not treated as well as someone else because of your skin colour, sex etc., it is called direct discrimination. But discrimination can also be more subtle, such as when conditions are laid down for a job which unfairly limit the chances of people from one sex or a particular ethnic group. This is called indirect discrimination. Sexual Discrimination

Many people, at some stage in their working lives, receive unwelcome sexual attention from colleagues. Sexual harassment covers a whole range of things from rude remarks to leering and unwanted physical contact, and in law is seen as direct discrimination under the Sex Discrimination Act 1975. Although it usually applies to women, men can be victims too. Try to sort things out personally, but if the harassment continues, don't be afraid to complain. It's not always easy to prove in court, but judges are now prepared to award damages when the victim can show that she or he has suffered some disadvantage or injury to her feelings from the sexual harassment.

47 Updated July 2010 Disability Discrimination Equal Rights

Most jobs, training schemes and apprenticeships must be open equally to both sexes and to people of all ethnic backgrounds. The laws apply to full and part-time work, although a few jobs are excluded from the sex discrimination laws. These include acting, modelling and jobs involving a physical or close contact with the opposite sex. It is also legal for British firms to discriminate for jobs overseas where local customs frown on certain jobs being done by the opposite sex. There is no law protecting lesbians and gay men from discrimination either when looking for work or at work, although this may change in the near future.

The Disability Discrimination Act 1995 is a new law designed to protect certain groups of disabled people from unfair discrimination and it applies to firms of 20 or more employees. Changes in the law are being introduced gradually. It is now against the law to treat a disabled person less favourably than someone without the disability, unless it can be justified for a reason related to the disability. The law allows an employer to discriminate only if the disabled person is unsuitable or less suitable than the person taken on, or if the person's disabilities would make it very difficult for the job to be done. The law, which applies to trainees as well as employees, also states that a firm should make reasonable adjustments to working conditions to allow a disabled person to do their job. Brief Cases

• Eugene suffered constant racist taunts by other workers on the building site where he worked, and the management did little to stop it. They said that "black bastard" and "nigger" were words often used on sites. The court decided that Eugene had been directly discriminated against. He was awarded £2000 damages. • A furniture company had a policy of not recruiting anyone from Liverpool 8 - where 50% of the people were black. This, said the court, was indirect discrimination. • An industrial tribunal decided that a secretary who was sacked after she had complained about being groped at a Christmas party by a senior member of staff was unfairly dismissed. She was awarded £4700 in damages.

If you can't sort out things informally, you may be advised to take your complaint to an industrial tribunal, but this must be done within three months, or six months if it is a claim under the Equal Pay Act 1970. If you win your case, the tribunal can award damages to compensate you for the losses you have suffered. You may be able to settle your case without the need to go to court but, if not, be prepared for a long and difficult battle, and remember to take legal advice.

This information is from YCP a pocket-sized guide to the law. [if you want a copy let your SW know]

How to study

While we know it can be dull, studying is part and parcel of being a student, so why not make it as easy as possible?

48 Updated July 2010 Before you start

Buy a diary and use it. Put in deadlines for work, tutorials and exam dates and tick off the things you have done. Stick a copy of your timetable inside too, so you always know where you should be. This is a good habit to keep so don't let it die off.

Stock up on folders, dividers, paper and an assortment of pens. Try to keep things organised from the beginning. Even if you can't be bothered with many of these tips, putting your lecture notes in order as you go along will help.

Get to know your campus. Where are the computer rooms? Does you department have its own facilities (computers, printers, photocopying, research papers archive)? Where is the library? How does their catalogue system work? Lectures

OK so we know they're not compulsory but do try to go to them, and if your hangover is really too bad/ the bar's too inviting to make it then get the notes off someone else. Get a copy of your syllabus, reading list and past exam papers as early on as possible and keep them with your notes. Tick off sections as you go along. If you feel your lecturer is making no sense, ask them to explain better, and if this fails mention the problem to your tutor. Taking notes

Don't worry about making them neat as you can, write them up properly afterwards. Don't take down every word they say, instead write down names, dates and key words, and listen to them. You can fill in the gaps afterwards, but only if you get the vital bits down. If you are a slow note-taker use a Dictaphone and make full notes later. Write them up

It may sound duller than dull but believe me you'll be glad you bothered come revision time/ that killer of an essay. Use your own words when writing notes and keep them brief, it will be easier to understand when you read them through again come revision time.

Set out your notes in a way that is easy to relate to the syllabus and use key words, that way you won't spend cramming time searching for one fact among a mountain of pages. Tutorials / Seminars

These are where small groups of people on your course meet to discuss, debate, ask questions and get feedback on the course content. Seminars tend to involve more people and occur less often, while tutorials are slightly more intimate and often involve presentations.

It is important to go to most of your seminars and tutorials, as they will help facilitate your understanding of the topics, and prepare you for writing your essays. You are usually set work to prepare for each session too, some of which may count towards your final year assessment. Finding study time

You usually find that lectures and tutorials take up very little time, leaving you many hours of each week free (especially for arts students).

49 Updated July 2010 It can be easy to fill this free time doing very little, but if you want to stay ahead and have an active social life, set aside some time each week (say before or after a lecture) to study. You can use this time to rewrite notes, research essays and catch up on your reading. Find somewhere that you won't be interrupted, like the library, your room, or the local park. Active study

Set reading is often dull, rather than reading pages and taking nothing in try taking the odd note as you go along to keep you focused. Finally

Don't spend all your time studying, uni life has much more to offer, the idea of good study technique is to free you from stress and cramming so you can go and enjoy it, and that's not so dull now, is it? How to write essays

Do your essays tend to be one big rambling mess? You've got poor technique, my friend but fear not, there is hope. Before you start

Read the question: Reread it and then read it again. What is it asking exactly? You may write a fabulous essay but if you don't answer the question you could get a mark of zero.

Research the topic: Know what you're talking about before you get going. If you've plenty of time do both the core reading and some of the more obscure, if not, at least read the core text. When writing notes, put down the title of the book, the author, publisher and page number. This may seem tedious but it saves you hours when it comes to writing your bibliography.

Do a plan: Whether you like sprawling 'spider diagrams' or simple lists, planning is essential to writing a good essay. Scribble down everything you think is important/ relevant to the question then formulate this into a plan. Work out your main points, the best people to quote, and how you are going to answer the question. Presentation

• Use a word processor rather than pen and paper, not only will it look more professional, it's easier to make changes without having to rewrite the whole thing. • Remember to save the document regularly, both on disk and on your hard drive. • Make sure you type the title of the essay and your name at the top of the piece of paper in bold, unless your department has special rules about presentation. • Use a standard font such as Times New Roman, size 12. • Don't use colours for your text, black ink on white paper is best. • Double space your lines to allow room for the marker's comments. • Number your pages and include a word count if required.

50 Updated July 2010 The structure

The introduction: Your first paragraph should restate the question and say how you are going to answer it.

The middle: This is the main body of the essay. You need to discuss the main points of your answer clearly in a logical order, backing up your points with research and quotes.

The conclusion: This is where you must draw together all your loose threads and state your answer more concisely. Be original

Try not to regurgitate lecture notes word for word. By all means cover the points, but use your own words, and back it up with material from your own reading. In the same breath don't express your own opinion unless it has been asked for, replace 'I think' with more generic, impersonal pronouns (e.g. 'Professor Smith suggests...' or 'some might say that...').

The same goes for copying chunks out of books, it is better to concisely quote books, especially as you are unlikely to fox your tutors. They will have marked hundreds of essays on your topic and know when you are ripping someone else off. It is better to make a point yourself and then back it up with a quote or to quote someone, and then expand the point yourself. Drafting

Once you have written your essay print it out and read it. You should be able to juggle paragraphs about to a better order, dispose of chunks of waffle and generally tidy it all up. You may find this easier if you go away and have a coffee, or leave it overnight before coming back to it with a fresh, more objective head on.

Once you have a concise essay, make the changes to your document, spell check and proofread it for any grammatical and spelling errors that your PC didn't pick up. Check the main facts and dates and make any final changes to your document. References

If you omit these or do them poorly you will often lose marks so it is important to do them properly. Your department should have some guidelines on how they prefer you to do these, so ask for a copy and refer to it. You could include footnotes at the bottom of each page referencing any quotes or studies you have mentioned, or you could include the references in the body of the essay. Bibliography

This goes at the end of your essay under the title 'Bibliography'. It is basically a long list of all the books and research papers that you have referred to for your essay, be it for one quote or whole chapters. Make sure this includes all the books that you have referenced in your footnotes and some more besides. Again your department probably has guidelines on how they prefer this done, but it is usually alphabetical and looks similar to this:

Smith, J, The Site is my life (Make believe books, London, 2003)

Always underline the titles of books, whether in your essay, the footnotes or the bibliography.

51 Updated July 2010 Finally

Hand it in on time, or ask your tutor for an extension if you need one. If you don't and you hand it in late you may be faced with a penalty, or no mark at all. Even if your tutor does take pity and agree to mark it you could be stuck with a long wait for them to return it to you. FAQ: I want to volunteer

Mark Restall, a Senior Information Officer at Volunteering England answers your most common questions about volunteering. I want to volunteer - what do I do next?

Before contacting organisations it is a good idea to think about what you would like to do in terms of the activity and type of organisation you would like to work for. Also consider how much time you are able to give up.

When it comes to finding current volunteering opportunities you can either:

• Search do-it's online database of volunteering opportunities or: • Get in touch with your nearest local volunteer bureau. Can I be paid something to cover my expenses?

Yes, you can. It's a good idea for organisations to cover all your extra expenses that arise from volunteering. That includes the cost of travelling to the volunteering and meals while volunteering.

Unfortunately not all organisations do pay expenses. This could be because they don't have enough funds or simply because they don't realise that volunteers should be paid expenses. Before starting your volunteering, ask about expenses. How much time do I need to spend volunteering?

This is really up to you. You can volunteer at any time of the week, day or night. You can find volunteering that only takes an hour a month - there's a trend towards short-term volunteering requiring minimal commitment. Having said that, obviously the less time you have the harder it can be to find something that's right for you. Will I be interviewed?

Most organisations will probably not formally interview you before they place you but they will probably want to have an informal chat. However, if the role has some responsibility, for instance, for money, or if you will be working with people or with dangerous equipment, the interview may be more formal. In either case this gives you and the organisation a chance to assess each other and an opportunity to ask questions.

The sort of questions the organisation will ask you will vary, depending on the type of voluntary work you are interested in.

52 Updated July 2010 However, a typical interviewer (formal or informal) may ask any of the following:

• why you are interested in volunteering? • what sort of voluntary work are you interested in? • what are your particular skills? • what new skills would you like to learn through your volunteer work? • how much time do you have to offer?

You can ask them anything that you feel unsure about. You may want to check some or all of the following:

• whether your expenses will be reimbursed; • what opportunities exist for training or gaining qualifications; • what variety there will be in the work; • if you will have support or supervision; • how volunteering may affect your benefits, if you are claiming.

In addition to some form of meeting you may also be required to complete an application or registration form and in some cases provide references. Can I leave if I don't like it?

Yes, of course. You are under no real obligation to keep volunteering for an organisation that you unhappy in. However, it is always worth talking to somebody about this first. This could be your volunteer co-ordinator (if there is one), your supervisor or someone who you have got on well with. You can then discuss with them why you feel unhappy and what you feel would improve your time as a volunteer in the organisation.

It is also something you may want to talk about with other volunteers in the organisation. You could either do this informally, or if your organisation has a Volunteer's Council or a regular meeting that all volunteers attend, you could bring up your problem there. If you feel that something is seriously wrong or someone is treating you badly it is also worth checking whether your organisation has a complaints procedure. I'm working full-time. Will I still be able to volunteer?

Yes, there are many opportunities to volunteer that do not require you to be available Monday to Friday during the day. Many organisations would love to find volunteers that are able to volunteer evenings and/or weekends.

Some examples of out of office hours volunteering include: campaigning, the Samaritans or other helplines, working with homeless people, befriending, environmental and sports activities.

It is important to check out what time commitment the organisation has in mind. You will need to work out how many hours you can offer and for how long you wish to volunteer. What do volunteers do?

Almost anything. You can volunteer to rescue people from mountains, to farm organically, build houses, write a magazine, judge criminals as a magistrate, or fix computers. There are organisations out there you can join that cater for every interest and minority group imaginable.

53 Updated July 2010 Will I get training?

You need to ask your organisation this, as it varies a lot. Some organisations offer substantial training and support, but others don't and expect you to learn on the job or contribute existing skills.

It also depends on the type of work you will be doing. So if you're spending one day clearing overgrowth from paths, expect about 15 minutes at the start being told what to do, how to use the tools and what health and safety precautions to take. But if you volunteer to give welfare benefits advice you should get much more training. Do I need qualifications?

Usually you don't. Some very skilled work may demand qualifications, but usually organisations offer training to enable you to do the work. Can I get a qualification?

It's becoming more common for organisations to offer volunteer qualifications such as an NVQ, but it is still unusual. You may well learn a lot and gain valuable experience, skills and a reference though. If you do need a formal qualification, ask at the interview, or contact your local volunteer bureau as they may know if any other local organisations offer qualifications. Can I volunteer with my family or friends?

Yes you can but you won't have such a large choice as if you were completely flexible. Some volunteering is usually done in groups, so two or more people could easily join together. Examples are practical conservation and fundraising. Can I claim benefits while volunteering?

Yes, you can. The benefits regulations are clear that you can volunteer.

For detailed and up-to-date information on volunteering whilst you are claiming welfare benefits read Volunteering England's advice about volunteering and state benefits. I want to be a social worker. How can I get experience?

Volunteering can be an excellent way of gaining experience in social work or working with vulnerable people. Community Service Volunteers (CSV) place volunteers with social service departments and in other personal care roles.

Some Social Services departments take on volunteers, but you'll have to contact them directly. There are also many other organisations working in the health and social care field that involve volunteers in frontline roles, for example hospitals, hospices, and organisations of or for disabled people. For more information, read Volunteering England's advice about volunteering in health and social care.

54 Updated July 2010 Can I volunteer full-time and get living expenses?

You can, but only under certain circumstances. Most residential voluntary work offers board, lodging and some form of pocket money. This work can be for a week or two or a whole year. View Volunteering England's residential volunteering opportunities page for more information. How can I volunteer overseas?

There are two broad types of overseas volunteering:

1. Volunteering for at least a year, by people with a professional skill in demand for overseas development, for example medicine or construction. Such volunteers typically receive flights, accommodation and a local wage. The aim is usually to pass on skills so local people are more self- sufficient when the placement ends.

2. Volunteering for anything from a few weeks to a year by people without relevant professional skills. For this type of volunteering you will usually have to fundraise a substantial amount, perhaps as much as £2,000, though some projects are far cheaper. In return you will take part in what many see as an exciting chance to experience something completely different and gain an understanding of another culture as well as of yourself.

For both types of volunteering it is best to apply well in advance. There are over 100 British organisations specialising in arranging overseas volunteering offering a choice of either a particular country or type of work. Not all projects are well organised, so find out as much as you can beforehand by asking these questions:

• Does the project provide travel, accommodation, food and pocket money? • What is the minimum length of time? • Do I need particular skills? • Does the project expect any religious commitment? • Can I speak with volunteers who have returned from the project to find out how they found it?

It is possible to travel to a country and then find voluntary work. However, you should check first if there are visa restrictions for volunteering and bear in mind that it can take many weeks to be selected onto a volunteer programme.

55 Updated July 2010

BENEFITS & MONEY This section covers:

• JOBSEEKERS ALLOWANCE • JOBSEEKERS APPLICATIONS COMPLICATIONS • JOBSEEKERS ALLOWANCES – INTERVIEWS AND APPEALS • CHILD BENEFIT • HOUSING BENEFIT • COUNCIL TAX BENEFIT • INCOME TAX • WHAT IS YOUR SPENDING STYLE? • MAKING A BUDGET • MANAGING YOUR MONEY • SAVE MONEY ON BILLS • TYPES OF HOUSEHOLD BILLS • ARE YOU IN TROUBLE? • IN DEBT TO YOUR FRIENDS? • CAN’T PAY THE BILLS? • DEALING WITH DEBT • DEBT COUNSELLING • TOP DEBT RESOURCES • BEING MEAN TOP TIPS! • TOP MONEY SITES • CAN YOU AFFORD THIS CREDIT? • TYPES OF CREDIT • CHOOSING A BANK • WHICH SAVINGS ACCOUNT?

56 Updated July 2010

Jobseeker's Allowance

Better known as 'the dole', this is the money you have to scrape by on if you don't have a job. But who can get it and how much do they pay out? Jobseeker's Allowance (JSA) is paid if you are

• capable of working • available for work • actively seeking work • 18 or over • not working 16 hours a week or more How to claim

Contact your local Jobcentre. You will be given a JSA claim pack and an appointment to discuss your job seekers' agreement. This will indicate what steps you will take to find work. Your claim should be processed within 10 working days. You must 'sign on' at the job centre once a fortnight. You will have a short interview to check your situation, job seeking progress and any change of circumstances. You receive payment within a few days of signing on. How much?

The amount varies by age and situation. If you are single, and between 18 and 24 you will get £51.85 at age 16-24 or £65.45 aged 25 or over a week. If you have children you will be eligible for more.

There are two types of Jobseeker's Allowance: 1. Income-based Jobseeker's Allowance

Income based JSA is 'means tested', this involves the Benefit Agency calculating how much you (and your family), need to live on according to their regulations. You can claim Income-based JSA if:

• you have an insufficient contributions record • your contributory JSA has run out after six months • you are claiming for a partner

When you claim income based JSA you claim separate allowances for yourself, any adult dependant and your children. You can also claim any premiums for which you or your dependants may qualify, such as Family Premium or Lone Parent Premium. If you have a mortgage on your home, you may also claim for mortgage interest payments. 2. Contributions-based JSA

This is based on your national insurance contribution record and is paid for a maximum period of 6 months.

57 Updated July 2010 • If you are 18-24 years old you will find that the level of your benefit has been set at a reduced rate. • You can only claim contributory JSA for yourself. • Your right to claim contributory JSA is not affected by your partner's earnings or by the amount of savings you have. • You cannot get contribution-based JSA if you have only been paying NI contributions for self-employment. You may be able to get income-based JSA.

It is possible to get both at the same time. If you claim Contribution-based Jobseeker's Allowance you may be able to top up your income with Income-based Jobseeker's Allowance to a level that is worked out depending on your individual circumstances. Housing Benefit and Council Tax Benefit will be available for both. Job Grant

If you get a full-time job after more than a year on benefits you can get a £100 Job Grant to help you with the costs of starting work. The work must be expected to last for at least five weeks. But the grant does not apply to lone parents who continue to get Income Support for two weeks after they start work instead. JSA complications

How live-in lovers, students, hardship provisions and under 18's can affect the JSA you receive. Savings

Savings over £3,000 usually affect how much income-based JSA you can get.

• For savings over £3000 your JSA will be reduced by £1 for every £250 of savings. • Savings over £8,000 usually mean you cannot get income-based JSA. Under 18s

If you are aged 16 or 17 you are unlikely to have worked for long enough since reaching age 16 to pay enough NI contributions to get contribution-based JSA. You may be able to get income-based JSA for a short period in special circumstances. For example, if one of the following applies:

• You are forced to live away from your parents and will suffer severe hardship if you do not get JSA • You are a member of a couple who are responsible for a child. Couples who live together

• If you or your partner are not bringing up children, you may have to make a joint claim to get income-based JSA. • If you have a partner who works an average of 24 hours a week or more you cannot usually get income-based JSA. However their work does not affect contribution-based JSA. • You may be able to get extra money if you are buying your home and you may also get help with some other housing costs.

58 Updated July 2010 Hardship provision

You may be able to get a reduced amount of JSA under the hardship provision. You can do this if your JSA cannot be paid under the normal rules for any of the following reasons:

• You are not available for work. • You are not actively seeking work. • You do not have a Jobseeker's Agreement. • You leave your job voluntarily without good reason; you lose a job because of misconduct; or you turn down a job offer. • There is a doubt about whether any of these apply to you. • You must be able to show that you or someone in your household would suffer hardship if you do not receive any JSA.

If you are in a vulnerable group and you qualify for a hardship payment, you will be paid the next time you would usually get your JSA. You are in a vulnerable group if you or your partner:

• Are pregnant • Are looking after children. • Are single and looking after a 16 or 17 year old. • Have a disability. • Have a long-term physical medical condition. • Are caring for someone who is long-term sick or disabled. • Are a young person who has left local authority care in the last 3 years. • Are aged 16 or 17, in some circumstances.

If you are not in a vulnerable group you will have to wait at least two weeks until you become entitled to a hardship payment, and you will get the payment the next time you would usually get your JSA. This means it could be up to four weeks before you get a payment. Studying

You can't usually get JSA if you are studying full time, however there are some exceptions:

• If both you and your partner are full-time students and one of you is responsible for a child, you may be able to get JSA during the summer holidays. • If you are studying part-time, but are still available for and actively seeking work, you may be able to get JSA. This will also depend on the number of hours you study and your other circumstances. • If you are aged 25 or over and have been unemployed for two years or more, you may be able to do a full-time employment-related course for up to a year and still get JSA. • You may be able to do an Open University course and still get JSA. Jobseeker interviews and appeals

So you know the basics, but what is involved with signing on? Jobseeker interviews

Having asked for your claim form you will have made an appointment for your first jobseeker interview. Fill the form in and take it to the interview.

59 Updated July 2010 At the interview, an Employment Service Adviser will:

• Make sure you understand the rules for JSA • Discuss the kinds of work you are looking for and the best ways of finding a job • Give you information about jobs, training and other opportunities • Check that you have filled in your form fully and given all the information they need

You must usually come to the Jobcentre every two weeks to confirm that you are still entitled to JSA and discuss your progress in looking for a job. You must also go to regular, more detailed interviews to look at your situation. Jobseeker's Agreement

To get JSA you must have a Jobseeker Agreement - you and the adviser will make this agreement at your first interview, and you will both sign it.

Your Jobseeker's Agreement will include details of:

• Your availability for work • The kind of work you are looking for • What you will do to look for work and improve your chances of finding work • The services the Employment Service provide to help.

If you and the adviser cannot agree on the content of the Jobseeker's Agreement, a decision maker will decide if the proposed contents are reasonable. If you do not agree with their decision, you can ask for it to be looked at again by another decision maker. If you still do not agree, you can appeal. Appeals

If you have been denied the benefit you claimed, you still have a right to appeal. You can take your case to an appeals tribunal, and if you succeed, your benefits will be backdated. Talk to an adviser at your local Citizens Advice Bureau.

If you have been found capable of work under the Personal Capability Assessment and have been denied Incapacity Benefit, Disability Living Allowance, Severe Disablement Allowance or Income support, you may have no option but to sign on for either Contribution-based Jobseeker's Allowance or Income-based Jobseeker's Allowance. Claimants are graded by a points system, and you would need 15 points to qualify as incapable of normal work.

However, the Personal Capability Assessment sometimes misrepresents a person's actual fitness. If you feel you have been wrongly assessed as capable of work, you should get advice immediately from your local Citizens Advice Bureau on how to appeal against the decision. Signing on in the meantime will not prejudice your chances of appeal. But it is important to remember that you will have to show that you are taking the necessary steps to be available for and actively seeking work under the rules mentioned above while you wait for your appeal.

60 Updated July 2010 Child Benefit

For something so small they don't half cost a lot of money. Fear not, help is at hand. What is it?

Child Benefit offers extra financial help for parents. It isn't taxed and your salary does not affect it. You should still be entitled if you are on other benefits, check with your local authority. How much will I get?

• £20.30 pounds a week for the eldest or only child. • £13.40 for each of the other children. • Lone parents get a higher rate for eldest or only child. Who is eligible?

Parents of children who are:

• under 16 • under 19 and in full-time education • 16 or 17, available for work or Youth Training, doing less than 24 hours paid work and not receiving Income Support or Jobseeker's Allowance or on a Youth Training scheme How do I claim?

Use forms CB2 and CB3 or the coupon in leaflet FB8 'Babies and Benefits', all available from your local Benefits Agency office. You can also do it all online. How will I be paid?

Payment is normally made four weeks in arrears by order book or you can get it paid straight into your bank account. In some situations you can get it paid weekly. Child Benefit for 16- to 18-year-olds

If you're a sixth form student the government offers a means-tested Education Maintenance Allowance. This is additional to, and does not interfere with, child benefits payments. Both continue to be paid until you leave college.

Housing Benefit

Struggling to pay the rent, worried your landlord may chuck you out? You need to get Housing Benefit.

61 Updated July 2010 What is it?

Housing Benefit is for people with a low income who have to pay rent. It is paid by your local authority regardless of whether you are available for, or in full time work. How much will it cover?

Housing Benefit may not cover the full amount of rent you are paying. If you are living in accommodation as a single person the maximum Housing Benefit you can get is the 'Average Local Reference Rent' for a bedsit. This will mean the maximum you can get is enough to cover the average priced bedsit in your area. If the place you stay in costs more you will have to make up the difference yourself. It will not cover your utility bills (fuel, water etc.) When do they pay out?

Housing Benefit is paid in arrears, which can make things difficult if you are required to pay your rent in advance. If you are having problems talk to your local office. The benefit is usually paid directly to you but sometimes it is paid straight to your landlord. I'm a student, can I get it?

Most full time students cannot claim at any time during the course including the summer holiday but there are exceptions, ask your council for more information. How do I claim?

Forms are generally available from your local authority housing section, however if you are putting in a claim for JSA you can complete the forms included in your claims pack. How long do I have to wait?

Local authorities are required to deal with your claim and pay your Housing Benefit in 14 days. Often the local authority will take longer. If you are renting privately and they take longer it is your right to have a reasonable amount of money paid until they make the decision. The only reasons the local authority can refuse this is if you didn't give them sufficient information or it is very clear that you will not be entitled the Housing Benefit.

Downloadable housing benefits form. Council Tax Benefit

Bills coming out of your ears and problems paying them off? Wake up and feel the benefit. What is it?

Help paying some or all of your council tax for those on a low-income. Your local council pays it. It doesn't matter if you get other benefits or if you already get a discount for living alone.

62 Updated July 2010 Who can get it?

To qualify you need to be on a fairly low income and have less than £16,000 in savings. Your local authority will make the decision based on your personal circumstances. Students

• If you are a full-time student you will not usually have to pay Council Tax. • If your partner is a student you may be able to get Council Tax Benefit, you can get a 25% discount on council tax for your flat/house, however this may vary from one region to another. • Students should get a Council Tax exemption certificate upon enrolment at their university. They must also phone their council informing them that they are exempt from paying. How to claim

You can claim up to 13 weeks before you become entitled to Council Tax benefit although you will not usually receive any money before you move in. Download a council tax benefit form.

Income Tax

If there's a large chunk missing from your pay packet, or the Inland Revenue just sent you a scary letter and a form, you need to know more about income tax. What is it for?

Money paid in income tax is used to pay for services provided by the state - such as education and healthcare. Income tax is payable on

• Earnings from full and part-time work • Profits from a business, or dividends from shares • Jobseekers Allowance • Income from letting rooms or a property • Interest from bank, national savings or building society deposits • Tips and bonuses

If you have income from any other source, and you are unsure whether it is taxable you can ask the tax office for advice. What income is not taxable?

• Student grants and loans • Scholarships • Most research awards • Housing benefit • Allowances from parents or spouse • Grant from the University Access Fund

63 Updated July 2010 Part-time workers

You shouldn't be taxed unless you earn more than £88 per week. Students

Your income will not be taxed if:

• You earn less than your personal allowance of £6475 a year this will change in 2011-2012 to £7475 • You haven't claimed JSA in the last year • You only work during holidays

If you meet these requirements, complete a P38 form available from your local tax office and give it to your employer who will not deduct tax. Personal allowance

Every single person is entitled to earn £4615 tax-free over the tax year (starts April 5th). Extra allowances are given in some circumstances, such as the additional Personal Allowance for single parents, and blind person's allowance.

If you think you may be eligible for extra allowances look at the Inland Revenue leaflet IR90 entitled 'Tax Allowances and Reliefs' for more information. How do I pay tax?

• Employed? - Your employer will deduct tax from your pay and pass it on to the inland revenue (tax authorities) • Self-employed? - You must keep records of your earnings, calculate how much you owe and pay the tax due to the Inland Revenue twice a year. • Unemployed? - You do not have to pay income tax on your JSA How does my employer know how much tax to deduct?

• First job? - Ask your new employer for a P46. You will receive a form from the tax office asking for details of your income and employment history. When they receive your completed form the tax office will issue you and your employer with a tax code. • Not your first job - Your previous employer should have given you a P45 when you left. This will tell your employer how much you have earned in the current year (if anything) and how much tax (if any) you have paid so far in the current tax year. This information enables them to calculate the correct amount of tax due from your next pay packet. What is a P60?

A P60 details your earnings and tax deductions for the current tax year. Your employer provides it. The law requires you to keep a record of your taxable income for at least 22 months after the end of the current tax year. Self-employed people must keep records for up to six years after the relevant tax year.

64 Updated July 2010 Where can I get help?

If you feel you really don't have the time or the confidence to handle your own tax affairs, then find a good tax return service or accountant. Ask your friends to recommend a good one. Charges vary enormously so make sure the costs are not going to outweigh the savings. For a simple tax return service you can expect fees of at least £100. What's your spending style?

Learning about your financial bad habits and weak spots can save lots of grief later.

Many people fall into a particular way of spending their hard-earned cash. Are you like any of the following? Drip, drip, drip

It's the little things that mean so much. Well they all add up anyway, sooner or later. Money doesn't rush away from you like a one-off tidal wave; it's a slow and steady trickle. You're the person that goes out to buy a paper, but comes back with a paper, a magazine, some chocolate, a scratch card, and a swanky take-away coffee. And a muffin. You probably own stacks of little useless things that you will never need, or even want. It just seemed like a good idea at the time. You get to the end of the month and wail where does all the money go, it's not like I spend it on anything? Kablam!

You are the power spender. You love those big purchases, especially if they're hard to get hold of, or status symbols. Whether it's a flash car, exotic holiday, top of the range home entertainment system or a designer wardrobe, you want it. So much so you'll run up an overdraft, hammer your credit cards, or take out a loan you can't realistically afford to pay back. The bank manager feels nervous, but finance companies love you and will push more and more credit at you until something eventually goes ping. The addict

You spend to cheer yourself up, because you deserve a treat, or to take your mind off bad days or bad feelings. You may even think of yourself as good at shopping, or a spending expert. It's a thrill, or a rush. These bouts of spending can be occasional or they can go on for days, and are followed by sensations of fear or guilt. You may try to hide the extent of your purchases from family or partners. Thinking about how much you owe makes you feel sick or afraid, so you may even pretend that those debts aren't piling up at all. Super-scrimper

Too much spending is bad for you, yes, but too much saving is unhealthy too. If you have enough to live on, and save enough too, is it really necessary to scrimp? Your friends might get fed up as you become more and more neurotic, or avoid social activities because they're too expensive. It is often rooted in fear, especially if someone grew up in poverty or other hard conditions. Some people also use miserly behaviour to control or manipulate others, we all know someone who has more money than us but still avoids buying their round in the pub.

65 Updated July 2010

Making a budget

A good budget is a useful tool. It's your own personal manifesto for staying in control of your cash and on the right side of the bank manager.

Most of us end up wondering why there's so much month left at the end of the money. You think you've got enough to see you through, and then it all seems to vanish in the space of a couple of weeks, leaving you with nothing to show for it. Where does it all go?

Try keeping a note of everything you spend for a month. Chances are you'll be splashing the cash on all kinds of stuff you hadn't expected. Everybody's different, but you may find that you are spending more than you can afford on eating out, CDs, drinks, phone calls, clubbing or clothes. What's your weak spot? The big plan

Look at your outgoings, and be realistic. Can you cut down on some of your expenses a bit? Next, make a list of all the things you need to pay for every month. Include your rent, transport, groceries, bills, loan repayments and direct debits, and anything else you can think of. Remember to include a realistic amount for entertainment and socialising. Don't force yourself to live like a hermit unless you're in serious debt. The added extras

A good tip, gleaned from a student banking advisor, is to add ten percent to your total expected outgoings. There are always unexpected extras such as birthdays, rent rises, or car repairs to pay for. This should figure most of them into your plan, and smooth over the shock of any nasty financial surprises. The next step

If the final amount you need to spend in an average month is much more than you have coming in, then sooner or later you will need a debt action plan. It'll involve making some serious cutbacks, while looking at ways to increase your income. On the other hand, if you're lucky enough to have money left over, you can look at all kinds of saving and investment options. Provided you actually stick to your budget, of course.

Manage your money well

Make sure you're in charge of your money, or your money could end up running you.

It's not important. I'll worry about it tomorrow. Wish someone else would sort out my finances for me. Too scary to look at. No idea where to start. When I win the lottery...

66 Updated July 2010 Managing your money is an essential life skill, and once you know what you're doing, it really isn't so difficult. Once you've left home, the only person responsible for your financial health is you, so it's good to know the essentials. Debts

The most important thing is avoiding unmanageable or crippling debts. That means high-interest debts such as credit cards, store cards, or loans that you don't really need. Note that this doesn't include low-interest student loans, business start-up loans, or mortgages, which can be seen as long- term investments in a way.

Before you start saving or spending, or investing, pay off those debts. You will lose more money on high debt interest payments than you're ever likely to make with most savings and investments - you'll be better off in the long run if you work harder at ditching the debt. Emergency money

Once your debts are paid off, get yourself some money saved up for a rainy day. You really never know when you're going to have an emergency, or need that cash cushion. An unexpected pregnancy, a job loss, essential household repairs, or a new interview suit can be made less of a worry by keeping some cash to one side.

Keep it in an instant or easy access account, and check from time to time that you're getting a competitive rate of interest on it. If you're really good at money management, you could just keep the sum in your current account, if it pays enough interest.

Ideally, if you're working, have enough money saved to cover three to six months of basic living costs. If that's unrealistic, just save whatever you can, even if it's only a pound here and there. Anyone who is on a very tight budget, such as living on benefits, should concentrate on breaking even, and avoiding debt wherever possible. Basic savings and investments

Once the debts are paid off, and you have some emergency money saved, think about some of the less risky ways to save and invest. That could be high interest savings accounts, property, pensions, bonds, and perhaps insurance, and so on. You won't always make a fortune with these, but if you research the market and choose carefully, they have traditionally been safer long-term choices. Taking more of a risk

This is only for people who have a stable financial foundation first! With riskier investments, you might make more money, but you also run the risk of losing the lot. This includes unit trusts, shares in single companies, and alternative investments. Don't be greedy and get sucked in by offers of high returns, always read around the subject and do your own research before committing to a purchase. Types of household bills

When moving away from home for the first time, you can expect to get hit with all manner of bills. Know what you're getting into.

67 Updated July 2010 It is important you get advice as soon as you start to build up arrears (missed payments) with your rent or bills. An advice centre can help you sort out your debts, and getting advice can prevent you losing your home or having your heating cut off. Council Tax

Council Tax is a tax on where you live. Your bill will depend on the value of the room, flat or house you live in and how many people live with you. If you live on your own, you will get a 25% reduction. Those people with the lowest incomes and students will usually pay no council tax as they will be eligible for a 100% rebate. Call your local council to find out where you stand. Connection charges

You may be asked to pay a connection charge for electricity, gas or the telephone when you move in. It can be pricey unless you're sharing the costs with other people. Heating bills

You may be asked to pay a security deposit by some electricity or gas companies. There are different ways of paying gas and electricity bills. Ask about these when you move in. Bills are usually paid every three months (quarterly). To make it easier you could open a post office account and put money aside each week towards the bills. But it is also possible to pay monthly: buy stamps each week, use a card meter or have money taken direct from your income support. Check with your gas and electricity company to find out which way is best for you. Water rates

If you are in a private rented flat, an amount for water rates may be included in your rent. Check this with your landlord, and look at the small print of the contract. If you are getting your rent paid by housing benefit, they will not pay anything towards your water rates, even if it is included in your rent. You will probably have to pay the difference to your landlord. It is usually about two or three pounds a week. Other tenants may have to pay water rates directly to the water company. If you do, contact them to see if you can pay it weekly or monthly. Telephone bills

The phone bill is the most common source of money aggravation in a shared flat, because you don't split it up equally. You can be charged for a new line being put in, or for reconnection. Horror stories of flatmates calling Australia every night, then doing a runner without paying are very common. Make sure everybody in the house has their name on the bill, and get an itemised bill to prevent disputes over who has to pay the most. If someone does do a runner, notify the telephone company fast, and you may be able to sort something out with them. Direct debits

If you know your account will have enough money in it to cover bills you could set up direct debits to pay them all which takes all the hassle of having to remember to pay each month. You often get discounts for doing this too, however do read your bills when they come through for overcharging or in case they suddenly start rocketing. If you live in a shared house don't be the one person who takes on the responsibility of paying all the bills this way as you'll be the one left out of pocket waiting for everyone else to cough up their share.

68 Updated July 2010 Old tenants' debts

If you have trouble connecting the phone etc due to large debts left by previous tenants, you need to tell the phone company that you are a new tenant who is not responsible for the previous tenants' debt. You may need to get your landlord or letting agency to back you up on this. It's a pain, but you will be able to sort it out eventually. And the rest

You may also be expected to pay a share of the television license, cable or satellite TV connection, internet connection deals, and rental of items such as washing machines. And don't forget to budget for mobile phone bills if you own one.

Save money on bills

None of us like spending money on bills, but if you've got to pay them, you might as well pay as little as possible...

Is your only option trying to use the phone or heating less? Not necessarily, there are loads of ways you can save money on your everyday bills by shopping around to get a good deal on your services and utilities.

• Direct debit: Many companies offer discounts of up to 13% on services if you pay by direct debit. Direct debits are an automatic payment from your bank account and usually spread the cost of goods or services over the year, and you can often pay a standard amount each month, making it easier to budget. Around 16,000 organisations currently use direct debit to collect payments from their customers - it's cheaper for them, so they make it cheaper for you as well. Have a look at http://www.directdebit.co.uk/ for more information or check with your service provider on the options they offer • Buy online: You can often get a discount if you make your purchase via the internet. If you have any questions on the product, call the company's service centre and let them know you intend to purchase online - they may offer you the discount anyway if you purchase over the phone but saw the pricing information on their website, or will give you the information you need to then go ahead and buy online. • Compare prices: There are now several websites offering you a quick and easy way to compare the cost of different services in your area. Check out http://www.uswitch.com/ for comparisons on utilities and phone, or try http://www.switchwithwhich.co.uk/ that also includes comparisons for mobile phone providers and travel operators. You can also check out http://www.unravelit.com/ (also includes credit cards and loans) and http://www.buy.co.uk/ (water as well). • Double up: Most suppliers of utilities or insurance offer a discount if you purchase more than one of their products, like both house contents and car insurance, or gas and electricity (often called dual fuel). • Ask your supplier: Your utility suppliers will be able to give you information on ways to save on usage and will let you know if there are any grants you can apply for to make your home more efficient. Also ask your electricity supplier about 'economy seven' which means you pay less for your electricity at night and more during the day. So if you're usually out during the day, and use lights, heating and run your washing machine at night, you could save.

69 Updated July 2010

If you've got a mobile, your provider should be able to tell you the most appropriate tariff for your needs. If you're a frequent phone user it might be worth moving to a plan with a higher monthly standing charge, but cheaper call rates or more free minutes, or if you use your phone only rarely, perhaps choose a plan where you can pay as you go so you only pay for what you use.

• Use less: It may sound simple, but using less of your gas, electricity and water can really help you save. This doesn't just mean turning off the lights when you leave a room, but also by making sure your home and appliances are efficient. Check out http://www.ukpower.co.uk/ which lists tips on energy efficiency, petrol savings and has a running costs calculator to give you an idea of how much your appliances cost to run. If you own your own home, double-glazing and proper insulation will help save energy and cost. If you're renting, make sure your curtains are heavy enough to keep the cold out and the heat in, and keep doors closed to keep the heat from escaping from the rooms you use often. To save on phone bills, try to make most of your calls during off-peak times when calls are cheaper, and sign up with a low-cost international provider if you make a lot of overseas calls. To save water, remember to water your garden in the cooler parts of the day when less water will evaporate (it's better for the plants too) and use the 'half flush' feature on your loo if you have one, or install one if you don't. Taking shorter showers also saves on both water and heating costs, or you could always try showering with a friend!

So shop around, compare prices and ask for information from your suppliers and make sure you only buy from reputable companies. Don't buy if there's no phone number for complaints and always read the small print before you purchase. There are loads of ways to save money on the things you use every day that won't change your lifestyle, but could make a big difference to your wallet. Are you in trouble?

Sometimes debts can build up to the point that they're overwhelming. Here's how to spot the danger signs, so that you can get help if needed. Missing more than one repayment

It's easy to forget to make a payment, or have temporary cash flow problems. But miss two or more payments in a row, and the people who lent you the money in the first place will start getting worried. Friendly 'loans'

You may find yourself borrowing money from friends or family, saying it's a temporary thing. On some level you doubt you'll ever pay it back. Not opening bills

If you can't pay all of that scary bill, you may be able to at least pay a little of it. Utilities providers often have reasonable repayment plans if you're struggling. But you have to ask for help to qualify for these schemes.

70 Updated July 2010 Avoiding contact with your creditors (the people you owe money to) isn't a good tactic, and makes them suspect you won't pay, rather than can't pay. It won't go away if you cover your eyes. Big repayments

If you're paying out 20%, say, of your money every month on repayments that means you're going to feel the pinch. It's a large proportion of your income, and you will genuinely feel like you're struggling. One slip-up, and it will be hard to find the money for the next instalment. Make sure you're not paying too much interest on your borrowing. Debts staying the same

If you're paying off as much as you can each month, but your debts are not getting any smaller, this is a danger sign. You are in a vulnerable situation here, and can probably only afford to pay off the interest, rather than reduce what you owe. Things getting nasty

Whoever you owe money to will eventually take steps to get it back. You could end up being taken to court, and if you have a county court judgement (CCJ) against you it will affect your credit rating for years, especially if you can't settle the fine within 30 days.

You may also get a visit from the bailiffs, who may take away enough of your personal possessions to sell to cover what you owe. If you have hire-purchase agreements, the creditors may simply take back your car or musical equipment, which could cause serious problems if it's your livelihood.

Can't pay the bills

When you can't pay the bills, the last thing you need is the feeling of embarrassment and stigma that comes with being poor. Deal with your debts

By getting your finances in some sort of order, you're likely to feel a great weight lifted off your chest. This doesn't mean miraculously clearing all debts within the month; it means setting goals, and putting a plan together of how to tackle your money woes over a longer period. Some good places to start:

• If you can't pay your rent, discuss the problems with your landlord/ housing agency. Don't just stop paying. If you are up front about your cash flow problems, they may be more understanding, offering you a longer time to pay the money you owe. • Prioritise all your outgoings. Utility bill payments can often be deferred, nights out can be cancelled. Make sure you have a roof over your head and food to eat, then work out what else you can afford. Call National Debtline on 0808 8084000 to help you get back on track. • Contact your creditors in writing. Send them a proposed repayment scheme, one you feel you can afford. If they are not happy with it, don't worry. If they take you to court, the court will only order you to make repayments that you will be able to afford. • If you are a student, apply for an Access payment. While this can take a while to come through, once they have accepted your claim, you can tell your landlord, and they'll get off

71 Updated July 2010 your case for a while. Most universities also have an accommodation fund for those of you whose rent is higher than average. Ask your academic registry for more information. • Find out if you are entitled to some form of housing benefit. Available to lone parents, when your partner is a student with child, international student, disabled, the long-term ill. Paid in arrears but will help out later. • Speak to your bank. If you find out you are eligible for some of the above funds you could go to your bank with some form of written confirmation that you are expecting this money and they may give you a temporary overdraft extension or loan to cover you until the other cash arrives. • Phone home. Much as you may want to cope by yourself, if you've tried all the above and failed to get some cash together, try your relations. You may feel embarrassed but if you ask them for a loan rather than a handout, and show willing to get your finances in order after this, they may help you out. • Get a job. If you're not working already, getting a job is one of the easiest ways of getting some money together, although you could be waiting for up to a month before that first wage packet arrives. What you should not do:

• Panic. Getting flustered, embarrassed and/or teary isn't going to get the cash together, nor is pretending everything is OK. You need to stay calm and work out a plan of action. Remember, you can't be evicted without a court order, and that could take weeks to arrive. • Expect friends or flatmates to bail you out. If you're only a little behind, your mates may offer to help you out, but making a habit of this won't go down well. In debt to your friends

Owing money to your mates can put a strain on friendships and cause real long-term resentment. When it is OK to borrow off your mates

1. You're out somewhere without a cash card/wallet/nearby cash machine. You have the money, just not on you, and you fully intend to pay them back. 2. When you want 40p for a bag of crisps... I mean c'mon! 3. When you're really struggling and they can afford to lend you rent/ food money until your next pay cheque arrives. 4. When there's a big event coming up, say a festival or one-off club night. The ticket/outfit will cost you a fortune - you can afford it, but only if you'd had time to save. They can front you the money and you can agree a pay back scheme over a month or three. When it's NOT OK to borrow off your mates

There are also times when a trip to your bank or a call to the National Debtline (tel: 0800 808 4000) may be more advisable.

1. When you know they have no cash, just a generous nature. 2. When you have no intention of paying it back (but they expect you too). 3. When you are only mates with them for their cash. 4. When the amount is too much and you don't feel comfortable taking it.

72 Updated July 2010 How to go about it

Regardless of whether they offer or you ask, both sides need to agree some ground rules for the transaction. Depending on the amount and urgency of pay back you can be more flexible here, but generally speaking the lender should say:

• How much they will lend; • When they expect it to be paid back; • How they expect payment - lump sum or instalments?

While the borrower should be honest about:

• Any difficulties they may have in paying it back; • When they plans on paying it back; • How much they can afford to pay back each week/month. If you can't pay them back

Sometimes even the best laid plans go haywire - you forget one of your bills needs paying; you have to get a train home for a family emergency; or your car breaks down leaving you with higher outgoings than expected and no spare cash to repay your mate. If you are honest with them and they still aren't desperate for the money they may allow you longer to repay them.

If they really need it back but you don't have the money to pay them and you're feeling overwhelmed by your debt worries call the National Debtline Helpline on 0808 808 4000 for advice on how to find a workable solution. Dealing with debt

You're in debt. You can't pay your bills. Gas, electricity, telephone: the list seems endless. You've missed the payments on the house, car, washing machine, furniture, TV, catalogue and credit card. Everything is in an utter mess.

There's no easy way out, you know that already. But you must do something or your debts will get worse. The sooner you face the problem, the easier it will be to solve it. Act NOW!

Tell your creditors (the people you owe money to) as soon as you have problems. Don't ignore letters or demands. If you can, warn creditors if a change in your circumstances will affect your ability to keep to your credit agreement. The earlier they know about any problem, the more sympathetic creditors are likely to be.

Creditors may add the costs of phone calls and written reminders to the interest you are already paying. Sort things out quickly to stop costs piling' up. Follow the action plan. It will help you to see where you stand and give you the information you need to talk to your creditors.

73 Updated July 2010 Action Plan Step 1: How much do you owe?

List all arrears (missed) payments, loans and credit commitments and when they fall due. Some debts can cause more trouble than others. These are priority debts. You must deal with these first. Priorities

• Rent/mortgage arrears (you could lose your home). Do not simply hand in the keys to the lender and walk away, you will still be liable for the debt. • Council tax arrears (you could land up in court). • Fuel debts (you could be cut off). • Water rates/community water charge (you could be cut off). • Second mortgage or secured loan (you could lose your home). • Hire purchase debts (if you've paid less than one third, your goods could be repossessed (without a court order). • Maintenance payments (via Child Support Agency). • Court fines (there can be penalties if you do not pay these)

Don't be too alarmed. Generally, these penalties occur only after warnings or court action. But keep your creditors informed. Step 2: Maximise your income

Find out how much money you have coming in. Work this out on a weekly or monthly basis. Include your take-home pay, any social security benefits and money from other sources.

Are you receiving all the income you're entitled to? Are you paying too much tax? Check your tax code by contacting your local tax office. Check with your local Benefits Agency office or Citizens Advice Bureau whether there are any social security benefits you could claim. If you already receive benefits, check that you are getting your correct entitlement. Are you due a council tax rebate or Housing Benefit? Can you claim credit protection insurance on any of your loans? Step 3: What do you spend?

Work out your essentials like rent or mortgage, fuel and food, again on a weekly or monthly basis. Don't forget occasional payments like shoe repairs or haircuts. Include items such as video rentals or cigarettes. Also note your present instalment payments on any hire purchase or credit arrangements. Make a budget and stick to it. Step 4: Still more going out than in?

Nothing left over. If you spend more than your income, can you make savings anywhere. Divide up your essential outgoings from other extra expenses like clothes and repairs. Try to cut down on things like alcohol, cigarettes and eating out. You'll have to make sacrifices. Can you get an extra part-time job for a while? Is there anything you can sell to bring in extra money to pay your debts? Do not sell anything on which you still owe money. You could contact the creditor with a view to returning any items being bought on hire purchase.

74 Updated July 2010 Step 5: Talk to your creditors

• Send your creditors a financial statement showing your income and outgoings. Explain your offer to pay off your debt and any steps you are taking to either increase your income or reduce your spending. The aim is to show how much you need to live on and that your offer is fair. • Don't make an offer you can't afford. A small but regular payment is better than no payment at all, or one that you can't keep up. • Deal with priority debts first. Concentrate on keeping a roof over your head. You can then decide how much you can give any other creditors you have. • If your situation is pretty hopeless some companies might stop charging interest payments on loans/credit cards but you must ask them for this. Your payments then go to paying off the original amount borrowed, not the interest. • If the first person you speak to in the creditor's office is unhelpful, be persistent and go higher up. Make payments to the creditor anyway, even if they say the offer is too low. The company may be a member of a trade association. Look on any headed notepaper received from the company. You can complain to the association if you have not been treated sympathetically. Don't give up. • Keep copies of all letters you send each company and their replies. Make notes of any phone calls with the dates and the name of the person to whom you spoke. • You must try to stick to any agreement made about reduced payments. If you have made any arrangements by phone, it is important that you follow this up with a letter stating clearly what has been agreed. Borrowing again to get out of debt?

You may be tempted by newspaper ads or mailshots offering loans to pay off existing debts (sometimes called consolidation loans). Some of these loan companies offer advice on debt problems. But you have to pay for the advice and they encourage you to take out another loan as the solution to your problems. These loans can be very expensive and you might end up worse off than before. In most cases, the lender will require you to put up your house as security. Fail to pay and you'll lose the roof over your head. Get independent advice first. Being offered further credit is no guarantee that you can afford the repayments. Think very carefully before taking on further loans. Harassment from creditors

Creditors are entitled to keep reminding you from time to time if you do not pay, as long as they don't resort to improper methods. It is illegal for a lender, or a lender's agent, to keep demanding payment, for example, by phoning you late at night, or too frequently at home or work. Neither should they park a van marked debt collectors' outside your home, nor contact your employer. You can't be prosecuted in the criminal court because you haven't paid your debts. Some lenders, however, might try to make you think you can. If you are being harassed tell your local trading standards department or the police. Extortionate credit (e.g. loan 'sharks')

If you think your credit charges are sky-high you can take the matter to court. If the court agrees you're being overcharged, the judge can cut your payments or order the lender to repay unreasonable interest charges. But your view of what is extortionate' may not be the same as the court's! For example, if there are high risks involved for the lender, the court may well feel that the charges are reasonable. The fact that interest is higher than average does not necessarily mean it is extortionate. Before taking action, consult your local trading standards department or seek independent legal advice.

75 Updated July 2010 Getting advice

If you can't tackle your debt problems yourself, you can get free advice from a Money Advice Centre or Citizens Advice Bureau. If you can't find an advice agency, your local trading standards department may be able to put you in touch with one.

You may be able to get advice from a legal aid solicitor. It won't cost you anything to find out. Look in the phone book for names of solicitors who handle legal aid cases. If they want to take you to court

Hopefully, by talking to your creditors and following the steps mention above, you will avoid being taken to court. Most creditors don't want to take court action. It's used as a last resort. Don't ignore the court papers. Fill in the forms which you receive with the summons as soon as possible. Send them back to the court or the creditor, as instructed.

You'll be treated fairly. You can only be sent to prison for non-payment of certain debts, such as tax and maintenance payments, and then only if you have the means to pay but choose not to. Always seek help after receiving a summons.

Citizens Advice Bureaux, law centres, Money Advice Centres and welfare rights services can help you fill in the forms and explain the steps involved. You might be able to obtain legal aid and be legally represented in court. In the small claims court you can have a lay representative (someone to speak for you who isn't a solicitor or lawyer). Some Citizens Advice Bureaux offer this service. Debt counselling

Need some debt counselling? Read this first.

According to the Consumer Credit Counselling Service the average debt of a person under 30 has risen by 28% from £12,452 to £15,890 in the last two years. Five percent of people who borrow will find themselves in a spiral of debt from which they may find it hard to break free. The age of debtors in serious trouble is getting younger each year and the amounts they owe are growing alarmingly larger.

Dealing with the problems of debt can be daunting and if you are having problems coping with your credit payments you should never be afraid to ask for help. The sooner you act the sooner you can get your life back on course. Watch out for dodgy agencies

Finding who to turn to for help is another matter entirely. The world of Debt Management is rife with unscrupulous practitioners. Choosing the wrong source of help can sometimes make your situation even worse.

Frances Walker from the Consumer Credit Counselling Service explains the options. "The debt counselling sector is split in two. There's the charitable sector like us which is the CCCS and the National Debt Line and NACAB, who are also a charity, and there is no charge for our services.

Then there are the Debt Management companies who are the ones who come in for quite a lot of criticism. They are commercial operations who advertise quite a lot in national newspapers and on

76 Updated July 2010 daytime television. They claim that they'll give you free advice, but when they put you on a debt management plan, they take a percentage of the money or they charge you in some way."

A recent Which consumer report on Debt Management concluded that many of the non-charitable companies give partisan advice intended to bolster the company's profits rather than help their clients. So they're probably best avoided. As Frances points out: "There's no need to go to a debt management company, when they can't do anything for you that we can't, and we don't charge. Don't be tempted by things like consolidation loans because they can make your situation worse." Rebecca's story

Rebecca is 22 and currently living with her parents. While everyone has a different experience of debt counselling, hers can give you a good idea of what to expect. "I moved in with my boyfriend two years ago and he convinced me to take out a lot of credit in my name to help us set up home. The relationship ended badly and I was saddled with a lot of debt that I couldn't pay off. At the insistence of one of my creditors I sought debt counselling with the CCCS."

"I spoke with a duty counsellor who was really helpful and she advised me to have a session with a more trained counsellor. He went through my finances with me and helped me prioritise my debts and draw up a debt management plan. After he spoke to my creditors I paid a single cheque to the CCCS and they split it between my creditors on a pro rata basis. I'm not out of the woods just yet, but in another five or six years I will be.

"It hasn't been easy but I'm finally beginning to get back on my feet. I would recommend anyone with debt problems to consider counselling. I couldn't sleep at nights because of all the stress and anxiety I was suffering. Now I feel like I can finally put my life back together." Top debt resources

These are the best of the bunch. Citizens Advice Bureaux

Advice and information on a range of issues, including benefits and welfare rights, consumer, employment and housing rights, money and debt. Web: http://www.citizensadvice.org.uk/ CAB advice pages on dealing with debt. The Money Advice Association

They can give the details of the nearest adviser for people living in England and Wales. Helpline: 01476 594970 Web: http://www.themaa.org.uk/ Money Advice Scotland

They can tell you the details of the nearest adviser for people living in Scotland. Helpline: 0141 572 0237 Web: http://www.moneyadvicescotland.org.uk/

77 Updated July 2010 National Debtline

Helpline offering information and advice to people in England and Wales on debt, including credit cards, council tax, utility bills, bank charges, and harassment. It also provides an information pack on dealing with debt. Helpline: 0808 808 4000 (Mon- Fri 9am - 9pm, Sat 9.30am - 1.00pm) Web: http://www.nationaldebtline.co.uk/ The Insolvency Service

How to survive if your business goes bust. Tel: 020 7637 1110 Business Debtline

This is a dedicated advice service for small businesses. Tel: 0800 197 6026. Web: http://www.businessadviceonline.org/ The Bankruptcy Association

Set up in 1983 to "provide truly independent practical help, advice and comfort to those who fall into serious debt and bankruptcy." Tel: 01524 64305 Web: http://www.theba.org.uk/ The Consumer Credit Counselling Service

A registered charity that assists people who are in financial difficulty by providing free, independent and impartial advice. Tel: 0800 138 1111 Web: www.cccssecure.co.uk/ew/home.htm Miserly top tips

Are your pockets feeling a bit light? We've all been there, but if you want a little more cash to burn follow our tips to stretch your cash a little further.

1. Suggest everybody buys rounds in the pub, drink your fill, then hide in the bogs or go home when it's your turn.

2. Work out what you need to spend for the week and take this money out as cash. Then stick to it, and don't write any extra cheques or go to the cash point.

3. Dump your boyfriend/girlfriend just before Christmas/Valentine's Day to save on unnecessary cards and gifts.

4. Arrive at a friend's house looking hungry, just before they usually cook dinner to guilt-trip them into feeding you. Do this to all your friends in rotation.

5. Dye your milk blue with food colouring before you put it in the fridge, and keep an eye out for anyone eating green cornflakes.

78 Updated July 2010 6. Never, ever go shopping if you are hungry, drunk, or stoned. You will buy piles of junk that you don't need, and forget the stuff you do need. So you'll have to go shopping twice.

7. Keep your bills down. Only use the phone for cheap rate calls, and avoid using the tumble drier, unless it's an emergency. Better still, use someone else's phone and tumble drier.

8. Sell your Granny. Only joking. Some people, no sense of humour.

9. If you can't afford a haircut, go to the hairdressers on 'model night' and get it done cheaply by the trainee. But don't ask for anything too complicated.

10. Get another job. Work behind a bar in the evenings, even if it's only to stop you propping it up from the other side.

SOME MORE ADVICE SITES The Motley Fool

Comprehensive site written by consumers for consumers. Articles and features to help you get out of debt, understand mortgages, invest without getting fleeced and much more. Message boards on all kinds of money topics from ISAs to money-saving tips. http://www.fool.co.uk/ Moneyfacts

Completely independent and impartial site, with good simple guides and factsheets. They also have budget planners, and regularly updated information about the best deals on loans, banking, investments, and so on. http://www.moneyfacts.co.uk/ Moneyextra

Website geared up with lots of consumer advice, and a supermarket for financial products. Has useful online calculators, to help you find the best value credit cards, mortgages, and savings accounts. http://www.moneyextra.com/ Guardian student finance

Lots of case studies, sound advice, and a few quirky ideas for you out there. Stuff for the parents too, and they even dare to ask the question: 'is it worth it?' money.guardian.co.uk/creditanddebt/studentfinance BBC: You and your money

Everything from debt to savings, to dealing with an inheritance. Includes articles from experts such as Alvin Hall, and an ask-the-experts facility. www.bbc.co.uk/business/money/index.shtml

79 Updated July 2010 Types of credit

There are several different ways to borrow money, so here's a quick overview. Overdraft

Your bank allows you to temporarily take extra money out of your current account. If you do this without asking the bank first, they often hit you with extra charges. You are usually expected to pay this money back quickly, and the interest charges can be very expensive. Credit card/store card

Again, another relatively expensive way to borrow money. You get a card to give to shopkeepers, and the card provider sends you a monthly bill, where you can clear all or some of the balance, or make the minimum payment. Useful for going on holiday with, and many credit cards also provide short-term insurance for your purchases. Unsecured loan

Useful if you need to raise a fairly large sum of money. You have to shop around for the best rates, and be absolutely certain that you can afford the monthly repayments. If you don't pay up, you can be taken to court, or they might send the debt collectors around. The newer flexible loans may sound like a great idea, but watch out, you could end up paying more interest. H-P

Hire-purchase agreements (H-P) mean that you're partly paying off a loan, and partly renting the item. They can take a very long time to pay off, and are often extremely poor value for money. You can end up paying much more than the actual purchase price. Sometimes offered on musical equipment or cars. Secured loan

Your personal property is the 'security' for this type of loan. Although you may get a good rate of interest, if you can't keep up the payments, your property can be repossessed by whomever you owe the money to. A mortgage is a common example of a secured loan, where you can end up homeless if you default on the repayments. Pawn broking

You give your jewellery or other possessions to the pawnbroker, and they lend you a small amount of money for a few days. You then have to pay the money back to retrieve your goods; otherwise the pawnbroker gets to keep the items. Can you afford this credit?

Just because you've been offered it, that doesn't mean you can afford it.

80 Updated July 2010 If you're stretched to the limit by credit repayments, i.e. your debts, it's still common to be offered more credit cards or loans. You're the person most likely to be targeted by the credit industry, and also the person who should avoid it the most. Where do I start?

It's easy to get confused by the small print on credit agreements, and often we get embarrassed to admit we don't know how the maths works. One easy rule of thumb is to look at both the APR and the time that the loan is spread over. APR

The APR, or the annual percentage rate, takes into account that you're making monthly repayments, rather than paying it back in one lump sum. This method of repayment means that you're paying interest on what you borrowed, and interest on the interest. If you don't know what the APR will be for this credit, be sure to ask.

APRs are a good way of comparing credit cards, unsecured personal loans, and overdrafts. They aren't so good for comparing mortgages, because interest can be calculated in several different ways for these. Length of loan

If you're spreading repayments over several years, rather than paying it back quickly, it will cost you lots more, unless it's a very low APR. Monthly repayments

If you're happy with the APR and length of loan, can you manage the repayments? Look at how much of your take-home pay they will eat up. Ten per cent of your income might sound manageable, but think very hard about how it will affect your lifestyle. Ask the lender how much you will be expected to pay each month.

Do you have other loans as well? Be very careful not to over-stretch your finances. It's common to assume that you'll be earning more in a year's time, but don't rely on this, just go with what you can realistically afford now. Useful little calculator

Credit calculator

This calculator allows you to look at APRs or flat interest rates. It'll give you the amount you need to repay monthly, and lets you know how much the borrowing will set you back on top of this too. Choosing a bank

Choosing the right bank or building society can be a confusing process.

Don't be swayed by offers of free vouchers and CDs or prize draw promotions; it is important to shop around and make sure the bank or building society you choose will actually offer the right account for your needs. Remember, you can have a variety of accounts with different banks.

81 Updated July 2010 Important factors when choosing a bank include

• Location: particularly if you are likely to visit your branch on a regular basis • Accessibility to ATMs (automated telling machines, or cashpoints) • ATM functions: Can you deposit money? Can you get a printed mini-statement? Can you order a cheque book?

The Guardian Money site allows you to compare high street bank accounts and work out which would be the best for you. Telephone and internet banking

• Telephone banking is an excellent way of banking if you do not have time to go to a branch during normal business hours. You can carry out the majority of your banking by phone and fax. A lot of high street banks offer a telephone banking option often available 24 hours a day, 365 days a year, giving you the freedom to make transactions and enquiries whenever you want to. • Internet services offered by banks (cyberbranches) have improved in leaps and bounds over the past couple of years in the UK. You can even have an account run almost completely online through companies like Egg, Smile, and Cahoot, which are known as standalone internet banks. The majority of telephone and internet banking services allow you to

• Check your account balance • Transfer money between your accounts and pay bills • Amend or cancel standing orders • Apply for other products or services from your bank or building society

The online branches of high street banks are varied in the quality and quantity of services offered, however most allow you to do all of the above. The advantages of standalone internet banks are that their running costs are lower so they can offer customers higher interest rates, and they are 24-hour. However there are potential downsides, including security (how safe is your financial information from hackers?), and the fallibility of computers, so you might be back down to the high street branch anyway! Some standalone internet banks are also limited in the types of accounts and services they can offer so look carefully before choosing. Current accounts

Current or bank accounts are the most popular ways of organising day-to-day finances. When you open a current account, you will usually receive a cheque book, a cash card and, if you are over 18, you will have the option to apply for an overdraft. Generally, money is credited to your account from whatever source you receive your income (your salary if you are working), and then any payments or withdrawals are made from the pool of money in the account.

Direct debits and standing orders can also be set up for monthly outgoings (such as bills or rent). Current accounts do not pay a significant amount of interest when you are in credit, so if you have a lot of savings, it might be a good idea to look for a savings account that pays higher interest on larger amounts.

82 Updated July 2010 Statements

Statements show the transactions that have taken place in your bank account over a pre-determined period of time, usually a month. Always check your bank account statements to make sure all the details shown are correct. If you have any queries with the transactions shown, contact your local branch, or if available, you could use the telephone or PC banking service. How to change banks

If you do decide to change banks you should always arrange the transfer of your direct debits and standing orders before you close your old account. Some banks and building societies can provide transfer packs that contain information to help you do this. Remember to inform your employer that you are changing banks so they can arrange for your salary to be paid into your new account.

Thanks to Abbey National for help in providing this information. Savings accounts

Many people have savings in a deposit account but they do not always offer high interest rates. You need to consider what you are saving for, for example, whether it's a car; an emergency; education or a round the world trip.

Once you know what you are saving for, consider:

• whether you are able to save regularly; • when you need the money by; • whether you need quick access to the money, and • whether or not you have to pay tax on any interest your savings earn.

Banks and building societies will usually deduct tax from the interest paid on savings accounts. Higher rate taxpayers may find they have to pay some more tax to cover their overall tax liability.

Sometimes interest can be paid without deduction of tax - for example to customers who register as non taxpayers. Also certain National Savings products pay interest without tax being deducted. You should always seek independent professional advice if you are uncertain about your personal tax position.

It is worthwhile shopping around for the best deal as there are a variety of savings accounts on the market. Notice accounts

If you pay money into a notice account you have to give a certain number of days notice before you can take money out. If, in an emergency you have to withdraw money immediately you can usually do so, but you loose the number of days interest equivalent to the notice period.

These accounts usually pay slightly better rates of interest to compensate you for the inconvenience of having to give notice - you should expect a better interest rate the more notice you have to give before withdrawing your money.

83 Updated July 2010 Postal accounts

As the name suggests, all your transactions are done via post. This enables the provider to offer higher rates of interest because they do not have the cost of maintaining a branch. Most postal accounts use first class post but you do have to rely on the efficiency of the post. Regular savings accounts

This account is good for people who can save a set amount each month. Check the withdrawal allowances. Some only allow one or two withdrawals a year. Some also offer a bonus. Fixed-rate accounts

These accounts offer a fixed rate of interest for a set period. Be careful - while it may seem like a good interest rate at the time, if the general level of interest rates increases you will lose out, as you will remain at the fixed rate.

However the other side of the coin is that if the general level of interest rates falls when you are still on your fixed rate, the interest you receive on your savings will be unaffected until the end of your 'fixed period'.

Most savings account nowadays have tiered rates. These accounts pay higher amounts of interest depending on how much money you have in the account. Obviously the more money you have saved the higher amount of interest you earn but check carefully the differences between the tiers. Some have a difference of over 2,000 quid between interest levels. Which savings account?

Want to go on a big holiday next year? Thinking of buying a house? Come into a little money? Start saving.

A savings account can have a variety of uses and could hold an emergency fund to rescue you from the next nightmare situation, but which type of account is right for you? Cash Mini ISA

This is perhaps the one you will have heard of most, but still don't know what it is? Well ISA stands for Individual Savings Account, a tax-free savings/investment scheme that was introduced by the Government in 1999 to replace Personal Equity Plans (PEPs) and Tax Exempt Special Savings Accounts (TESSAs).

Interest rate: variable but as it is tax-free there are many benefits. Minimum amount to open: anything, but you can't exceed £3000 cash investment in each tax year. If you have a Cash Mini ISA, you can't also have a Maxi ISA (holds a combination of cash, shares, and insurance up to the value of £7000) open during the same year. Best use: For tax payers who wish to avoid paying Capital Gains Tax on their interest. These accounts hold no benefits for non-taxpayers.

84 Updated July 2010 Instant access

These accounts allow you access to your savings instantly or within a few days without a penalty. Interest rate: As the account is so flexible, a lower variable interest rate will usually be offered, however graduates may be able to enjoy the benefits of high interest and instant access for the first couple of years after a degree. Minimum amount to open: £0 Best use: Good as an emergency fund, or a chance to start saving yet still allowing you access to the cash should you really need it. Notice Accounts

These require plenty of notice to be given before withdrawals can be made, usually between one and three months however you can sometimes access the money instantly if you are willing to pay a penalty. Interest rate: Higher than instant access accounts, variable. Minimum amount to open: Around £100. Best use: Trust funds, inheritance, larger sums of cash that you want to build up but don't need to get your hands on easily, such as a mortgage downpayment. Bond or Term Accounts

These pay much higher rates of interest because they do not allow any withdrawals until a set date. Interest rate: Fixed at a competitive rate.

Minimum amount to open: Around £1000. Best use: Inheritance or similar, such as money to pay for college fees or a swanky wedding. Regular savers accounts

These require a commitment to invest each month, encouraging regular savings rather than lump sum investments. Access varies from instant to fixed term. Interest rate: Variable. Minimum amount to open: A minimum and maximum investment per month is often required; these vary from between £10 - £20 min and £100 - £2000 max. Best for: Easy savings where you put aside a small amount from your pay cheque each month. It may only seem like a small saving, but it all adds up.

85 Updated July 2010

YOU THE POLICE AND THE LAW

This Section covers:

• RIGHTS ON ARREST

• STOP AND SEARCH

• POLICE BASICS

• HOW TO COMPLAIN ABOUT THE POLICE

• HUMAN RIGHTS

• ANTI SOCIAL BEHAVIOUR ACT

• GOING TO COURT

• IMMIGRATION AND ASYLUM

86 Updated July 2010

Rights on arrest

When a police officer makes an arrest, he or she is taking you under the care and control of the law.

This means that for the time being you lose certain freedoms - such as to go and do as you please ... but you are in return given certain rights which protect you against unreasonable treatment. As soon as you are arrested, you have the right to know why you have been arrested. At the police station you are entitled to

• See a solicitor • Have someone told where you are • Read a copy of the Codes of practice, which explains the procedures the police should follow in such circumstances. • You should be given a written note of these rights and cautioned. You can be detained by the police only if they do not have enough evidence to charge you and they have good reason to believe that they can obtain further evidence by continuing with your detention.

You cannot normally be held for more than 24 hours without being charged or released. If a serious offence is being investigated, a senior police officer can authorise your detention for a further 12 hours, which can be extended up to a total of 96 hours, but only with the approval of a magistrates' court. Questioning

If you are under 17, you should usually not be interviewed by the police without a parent or appropriate adult present. (An appropriate adult is someone knows you, such as an adult friend or teacher or could be your foster carer, residential worker or social worker) You must give the police your name and address but you have the right after that to stay silent. If you do not answer further questions and the case goes to trial, the court will be told of this and your failure to answer questions may strengthen the case against you. If you fail to answer questions in court, the magistrates or jury are allowed to take this into account in deciding whether you are guilty.

There are clear rules which govern the way in which a police officer can question a person, designed to stop unfair pressure being placed on a suspect. There should be regular breaks for food, the cell and interview room should be clean and properly heated, and the police should not follow a line of questioning which puts unreasonable pressure on the suspect. Someone who is deaf or has difficulty in understanding English should be given a signer or an interpreter.

If you are arrested, the police must give you written information about your legal rights when you arrive at the police station.

87 Updated July 2010 Legal advice

Whether you are arrested or go to a police station voluntarily, you are entitled to free legal advice from a solicitor who will advise you while you are being questioned. It is your best interests to always seek advice and to insist on this before answering any questions.

If you have been arrested or are being questioned about a serious arrestable offence or if you feel at all unsure about your legal position, it is better not to answer questions (except your name and address) until you have had a chance to speak to the solicitor.

If the police are investigating a very serious offence they can, with the approval of a senior officer, delay access to a solicitor on the grounds that talking to a solicitor might interfere with the evidence, alert other suspects or hinder the recovery of stolen property Tape recording

Your interview at the police station will probably be recorded on tape. This should be opened in front of you so you can see it is a new and unused tape. It will begin with questions about your name and address before moving on to more serious matters.

If your interview is not recorded, notes should be made by the officer concerned. You should have the opportunity to see these notes and to sign them if you agree they are a fair record of what was said. Fingerprints and photographs

The police can take your fingerprints if they have reason to suspect your involvement in a crime. They are also allowed to take your photograph, but cannot force you to have your picture taken against your will. The fingerprints and photographs must be destroyed if you are charged and found not guilty or not charged at all. The caution

Once a police officer has reason to believe that you have committed an offence, he or she must caution you by explaining that it may harm your defence if you do not mention when questioned something which you later rely on in court. Anything you do say may be given in evidence. NB A caution is also a term for receiving a low level punishment for a minor offence which can be given by a police officer of at least the rank of inspector. This does not involve going to court but is a finding of guilt which does constitute a criminal record. You have to agree to having committed the offence in order to be given a caution. See below for more details on this course of action.

After questioning you, the police must decide what to do next. If there appears to be enough evidence, they can:

• Charge you with the offence • Send the papers to the Crown Prosecution Service, for them to decide whether to charge • Arrange to issue you with a formal caution.

88 Updated July 2010 A formal caution

This is a strong warning from a senior police officer reminding you that you could have been sent to court and that if you commit further offences, that is almost certainly what will happen. Formal cautions are given more often now because the re-offence rate is lower amongst those who do not go to court, but a caution can be given, only if the person admits guilt.

Cautions are no longer given to young people under 18 and referrals are now made to Youth Offending Teams which are multi agency teams set up to help young people change their behaviour and stop offending. A young person can now be referred to a panel which can decide on what should happen. This may involve a reprimand, final warning, and decision to take the matter to court or involvement in particular schemes, for example meeting the victim of the crime and doing work for them called reparation.

If the police feel there is not enough evidence to make a charge, they will either decide to take no further action, (and the case against you will be dropped), or will delay any decision while further enquiries are made. Charge

When you are charged with an offence you are given a charge sheet, containing details of the offence of which you are charged, when and where you are due to appear in court and the conditions of your bail.

Once you are charged you should not usually be asked any further questions unless, perhaps, new information has come to light. Bail

If you are charged with an offence the law states that you should normally be released on bail - unless the police doubt the truth of the name or address you have given or believe you should be held for the protection of yourself or others, or it is felt that you are unlikely to turn up in court if released.

If the police do not release you, you must be brought before a magistrate, at the earliest opportunity, who will decide whether you can be released on bail, and if so, what conditions should apply. For example, you may be required to report to the police station once a week, or to have someone provide a financial guarantee that you will be present in court when required.

Bail cannot be given to anyone charged with murder, attempted murder, rape or attempted rape who already has a conviction for one of these serious offences. Courts also need not grant bail if it appears that the defendant was already on bail when the offence was committed.

This information is from YCP a pocket-sized guide to the law. It provides useful legal advice and information about many of the situations you may encounter. For further information please contact the Citizenship Foundation on 020 7367 0500. [If you want a copy of this TACT will provide this for you/

89 Updated July 2010 Stop and search

What powers do the police have exactly? The Police and Criminal Evidence Act 1984 (PACE) determines

• Police powers to stop, search and arrest • Conditions of detention in police stations • Codes of practice governing treatment of prisoners

If the police suspect someone of possessing illegal drugs, importation or production, they have the power to:

• Stop them. • Ask questions in order to determine whether grounds exist for a search. What searches can police do?

A search without consent may only be carried out by the police on grounds of 'reasonable suspicion', such as furtive (suspicious) behaviour or a tip-off that the person in question has caused an offence. If so, the police must:

• Identify themselves, giving their names and police station • Identify grounds for suspicion • Explain exactly what they're looking for • Inform the suspect that they will be able to see a copy of the record of the search within a year

A public search should only consist of a basic inspection of outer clothing (which can include turning out your pockets).More intimate searches should be done by an officer of the same sex. Under the Misuse of Drugs Act, police may take a suspect to the station without a formal arrest in order to conduct a more detailed search. Intimate searches of body orifices must be conducted by a doctor or nurse in a hospital of clinic, but only under written authority by a police superintendent who suspects a Class A drug (such as heroin or cocaine) has been concealed. What about searching premises?

With consent from the occupier (or a warrant), police can enter and search premises at any reasonable time. Once police have been invited onto the premises (even for an unrelated matter), a drugs search can be undertaken if they have grounds for suspicion. Occupiers of a premise under search have a right to see a warrant, or a written outline of their rights. Without consent, however, police can only enter and search a premises:

• following an arrest • to arrest someone for a serious offence that is visibly taking place at the time (i.e. drug- taking) • if further delay may enable a suspect to dispose of evidence (i.e. illegal drugs) • to execute a warrant for arrest • to recapture a suspect at large • to prevent a breach of the peace or if the premises is in the immediate vicinity of a seriously arrestable offence

90 Updated July 2010 Any evidence arising from such searches is admissible in court. Police basics

You may not be a hardened criminal but the police want to talk to you. Don't run a mile. Do read on. Scenario one: you are helping the police with their enquiries

Find out if you are being arrested, if not, you don't have to go to the police station.

Your rights:

If you do go voluntarily you are entitled to:

• A phone call to a relative or friend telling them where you are • Free legal advice from a solicitor • Leave at any time you wish.

Scenario two: A police officer stops you in the street

Your rights:

• You are entitled to know: • The officer's name • The police station where they work • Why the officer has stopped you (your appearance is not a good reason).

Silence?

You don't have to answer questions however if you refuse to give your name and address you may be arrested if the police feel you have something to hide. Also if they think you have committed an arrestable crime you must give your name and address but no more. In both cases you can then remain silent until you receive legal advice. Finally

In both scenarios it is better to stay cool, calm and collected. Anger or abuse will most likely end up in your arrest and cloud your memory of the situation. Giving false information or wasting police time can also result in a fine or imprisonment. Complain about police

You all know that the Police enforce the law of this land but who makes sure they're not a law unto themselves? We tell you how to make an official complaint about the Police.

91 Updated July 2010 Who Polices the Police?

Police officers in England and Wales, right up to the rank of Chief Constable, are regulated by the 1984 Police and Criminal Evidence Act (Pace).

The Police Complaints Authority (PCA) is an independent body set up by the Government to oversee public complaints against police officers. Each force also has an internal complaints and discipline team. What can I complain about?

Complaints vary from rudeness to excessive force, unlawful arrest and suspicious deaths in police custody. Basically any breach of a statutory Code of Practice including rules about questioning suspects, tape recording of interviews, searches and so on. Copies of this code of practice should be available from your local library.

It is important to note that there have been significant concerns evidenced by statistical review about the over representation of black and ethnic minority young people in the criminal justice system and this can be seen to be a reflection of aspects of racism in our society. There has also been bad publicity for the police when the racism of white officers has been exposed. Complaints about racism do fall within the Code of Practice.

Minor complaints: The officer involved will offer an explanation or an apology. Serious complaints: These must, by law, be investigated. This will usually be carried out by the force involved under the supervision of a PCA member. What will happen if you're successful?

Any of the following actions can result from misconduct procedures:

• A warning • A formal caution • Loss of pay • Loss of rank • Requirement to resign • Dismissal

Disciplinary action can be taken against a police officer if it can be proved that they have breached the code of conduct. Who can I complain to? England and Wales

You can make a complaint against the police either by contacting the police force directly or through an intermediary such as a solicitor, the CAB, or your local MP. It is probably wise to go through the CAB as they can help you structure your letter and go through the right channels.

Unless there are exceptional circumstances, you should make your complaint within 12 months of the incident. When the complaint contains an allegation of a criminal nature, for example, of assault, then it must be sent to the Crown Prosecution Service (CPS) for their advice.

92 Updated July 2010 Scotland

Contact the chief constable of the police force concerned. You can also report a police officer to the Procurator Fiscal Service (the equivalent of the CPS) if you think he or she has broken the law. Northern Ireland

Contact the Police Ombudsman. Anything else you can do?

A decision of the PCA can be subject to judicial review by the high court. Making a complaint does not affect your right to take the police to court and sue for damages. If you are considering legal action you should get advice.

Human rights

Do you know yours? What's it all about?

Basic human rights are founded on the concept that all people should enjoy freedom of speech, freedom from tyranny and oppression, and should have fair legal treatment. They should not be discriminated against on grounds of race, colour, sex, language, religion, nationality, political opinion, or other status. In the UK, our human rights are upheld in:

• The United Nation's Universal Declaration of Human Rights (1948), and • The European Human Rights Act (1998) - which can be seen on the Liberty website (link below). Slavery, torture, arbitrary (unlawful) arrest or detention are all banned by the Human Rights Act.

Human rights also extend to education, the workplace, marriage, owning property, basic standards of living, emigration, asylum, and even copyright issues. Human wrongs

Needless to say, there are human rights abuses all around the world. These include:

• 'Prisoners of conscience', opponents of a regime being detained without fair trial, often indefinitely • The death penalty, and summary executions • 'Disappearances', people being detained without record or assassinated, often for political reasons. Their bodies are rarely found. • Mass detentions, sometimes in concentration camps • Attempted genocides, seen recently in parts of Africa and Eastern Europe • Torture

93 Updated July 2010 Due to the secretive nature of these activities, it is often hard to find out the full extent of what is happening in many countries. Media restrictions also mean much of what goes on never makes it into the newspapers.

Closer to home, there are fears about the proposed Regulation of Investigatory Powers Act (AKA the cybersnooping act) and privacy issues, fair trials, immigration, identity cards, employment rights and racial discrimination. What can I do?

Join organisations like Amnesty International or Liberty, help them to raise funds, or take part in one of their many campaigns. These organisations lobby UK and worldwide governments, bring events to the attention of the media, take cases to court, and organise campaigns such as letter writing to free political prisoners. Some more examples of campaigns. Anti-Social Behaviour Act

In January 2004, then Home Secretary David Blunkett's Anti-Social Behaviour Act came into force introducing a whole lot of new laws affecting young people. Here is a short summary of the laws that will affect you.

• Carrying air guns in public "without lawful authority or excuse" has been criminalized so it is now an arrestable offence; • The age for legal possession of air weapons has been raised from 14 to 17; • On-the-spot fines for offences such as throwing fireworks and making hoax 999 calls have been extended from adults only to 16 and 17-year-olds; • Newspapers and local councils can name youngsters punished with anti-social behaviour orders; • Police get the power to close crack dens in 48 hours and keep them closed, getting over a loophole that used to allow the dens to re-open with new dealers; • Accredited private security firms have police powers to issue £30 on-the-spot fines to cyclists for riding on the pavement; • These street wardens can also fine people found drunk and disorderly in a public place £40 if aged 16 or over, and fine anyone caught buying alcohol for someone under 18 £40 (again if aged 16 or over); • The Act gives police the power to disperse large groups of young people who have gathered in an area designated an anti-social behaviour hotspot by a local council.

Why the controversy?

The new Act has provoked much debate in the media, the main concerns being:

• Some children’s charities believe the Act will victimise innocent young people; • Equal rights groups suggest that it will unfairly target ethnic minorities.

94 Updated July 2010

Going to court

So you've been arrested and charged but what do you do if your case ends up going to court?

The Crown Prosecution Service (CPS) is the Government Department that advises the police on possible prosecutions for criminal offences. Created by the Prosecution of Offences Act 1985, the CPS reviews cases started by the police to ensure that the right defendants are prosecuted on the right charges and then prepares the cases for court. How long will this decision take?

If you are charged with a less serious offence, which would normally just be heard in a magistrates' court, you should know within six months whether you are to be prosecuted.

If charged, you will get a written summons from the court. This will be posted to you or handed to you personally. The summons tells you what offences you have been charged with and gives the day and time that you have to be at court and the address of the court building. What do I do when at court?

It is advisable to get to Court half an hour before the time you have been given. When you arrive, tell the usher that you are there. Usually they wear a black gown and have a clipboard telling them who they should expect. If you do not have a solicitor, ask to see the 'Duty Solicitor'. You may qualify for free legal advice.

If you want to make good impression in court:

• Dress smartly. • Keep your hands by your side, not in your pockets. • Don't chew gum. • When you are speaking to the Magistrates, address them as 'Sir' or 'Madam'.

Also remember to:

• Ask if you don't understand, it can be explained to you. • Request an interpreter if you feel that yourself or your parent/guardian does not speak or understand English well enough. • If you need more time to talk to your solicitor, ask to have the case put off for a while.

Am I entitled to Legal Aid?

Legal Aid refers to help with the cost of legal advice and representation in court. As soon as you receive a summons you should try to sort out legal aid, as it will usually meet the cost of your first

95 Updated July 2010 interview with a solicitor if nothing else. If you have a job, you may have to make a contribution towards the cost.

Which type of court will I go to?

Youth court

• Age: 17 and under. If you are under 16, a parent, guardian or social worker must attend the court. In the case of 16 or 17 year olds, parents may be ordered to attend. • Format: Part of the magistrates court, it is made up of at least two magistrates (sometimes known as a Justice of the Peace or JP) trained in youth justice issues.. At least one of the magistrates should be a man, and one a woman. • Press: Members of the public are not allowed to enter a youth court while the case is in progress. Newspapers can not reveal the name or identity of the accused.

Magistrates' court

• Age: Adult • Format: Three magistrates sit in the court. They will reach a verdict themselves on all cases involving less serious offences, while they will send more serious cases to the Crown court for trial-by-jury. • Types of case heard: criminal law, family law, licensing law and other less common cases.

Crown Court

• Age: Adults, however youth cases may be seen here for very serious charges, or where more than one are accused and some of these are adults.

96 Updated July 2010 IMMIGRATION AND ASYLUM

This is a complicated area of the law which should always involve seeking legal advice from a solicitor or specialist advice agency. If you are under 18 and without parents or family in this country then it is likely that you will be looked after by a local authority social services department. The local authority should also provide you with services such as an interpreter to ensure you understand the advice you receive.

The following include detailed guidance this includes

• Details of the refugee council, the main provider of advice and guidance.

• Detailed guidance from the relevant home office site

about us: our services & activities

support & advice for asylum seekers & refugees support & advice for unaccompanied refugee children training for asylum seekers & refugees support for refugee community organisations

UK resettlement programme

ASSET UK

.

Support & advice for unaccompanied refugee children

We provide specialist advice to unaccompanied refugee children. The Refugee Council employs around 30 advisers who travel all over the country to support unaccompanied asylum-seeking children. The Children's Panel of Advisers represents many different countries and languages. Advisers work with:

ƒ children and young people who are under 18 years old when they arrive in the UK ƒ people between 18 and 21 who are the main carers for younger brothers or sisters.

Unaccompanied refugee children enter the UK and apply for asylum in many different ways. We offer support regardless of whether they:

ƒ have applied for asylum on entering the UK ƒ have lived in the UK for some time before applying for asylum ƒ are abandoned by relatives, agents or friends ƒ have been picked up by the police ƒ are in detention centres or prisons

97 Updated July 2010 ƒ are living on the streets or are already in the care of social services, carers or community groups.

We provide short-term support to children who have claimed or are about to claim asylum in their own right. This includes:

ƒ assisting child in accessing quality legal representation ƒ guiding the child through the complexities of the asylum procedure ƒ if necessary, accompanying the child to asylum interviews, tribunal and appeal hearings, magistrates and crown court appointments ƒ building up a support network for the child involving a range of statutory and non-statutory service providers ƒ supporting the child during appointments with GPs, hospitals, social service or other service providers.

Drop-in advice service for unaccompanied children

We also provide a children's advice and support service at our drop-in advice centre in Brixton, London.

The service offers help and advice in various areas, including:

ƒ lack of financial support and/or accommodation; ƒ problems with legal representation; ƒ claiming asylum; ƒ issues with the Home Office; ƒ housing, education and health.

The drop-in service also provides hot lunches, showers, second hand clothes and tracing services for missing relatives.

See map

Opening Hours Every day 9.00am to 6.00pm.

Or contact our advice line: 020 7346 1134 (Open from 9.30 till 5.30)

The Refugee Council Panel of Advisers for Unaccompanied Refugee Children 240-250 Ferndale Road London SW9 8BB Fax: 0207 346 1140

The Refugee Council publishes a leaflet aimed at unaccompanied children which has been translated into community languages. Go to the publications to download the leaflet.

Residential services

The Refugee Council also runs the Cedars, a supported housing project for 16 to 18 year old unaccompanied refugees and asylum seekers. Some of our residents are newly arrived and come to us from short stays in bed and breakfast hotels, while others may have spent a few years here already living in foster care or residential

98 Updated July 2010 children's homes. Find out more about the Cedars.

Links

Save the Children - http://www.savethechildren.org.uk/

External links The Refugee Council is not responsible for the content of external sites.

Unaccompanied asylum seeking children I am here: Home > Applying > Asylum applications > Unaccompanied asylum seeking children

1. What is an unaccompanied asylum seeking child?

1.1 An unaccompanied asylum seeking child is a person who, at the time of making the asylum application:

• is, or (if there is no proof) appears to be, under eighteen; • is applying for asylum in his or her own right; • and has no adult relative or guardian to turn to in this country.

1.2 IND does not consider a child to be unaccompanied if he or she is being cared for by an adult prepared to take responsibility for them. IND staff will involve social services in any case where there is concern about the child's relationship with the 'responsible' adult.

2. Making the application

2.1 An asylum application may be made:

• at any UK port to an Immigration Officer; • or, in the case of children already in the UK, at one of IND's Asylum Screening Units; the addresses are given here.

Croydon:

40 Wellesley Road, Croydon, CR9 2BY,

Liverpool:

Reliance House Water Street, Liverpool L2 8XU, and

Leeds:

Waterside Court,

99 Updated July 2010 Kirkstall Road Leeds West Yorkshire, LS24 2QB.

2.2 As soon as IND receives an application, we obtain the following details about the child:

• name, nationality, date of birth and family details; • information about how the applicant travelled to the UK.

We also fingerprint and photograph the child in the presence of a responsible adult (not IND staff). We do this either on the day the application is made or at a later date.

2.3 We do not fingerprint children under 5.

2.4 Following this, we give the child:

• a questionnaire - the Statement of Evidence Form (Minor); • a Human Rights Form; • and a letter asking the applicant to return to the Asylum Screening unit in one month with the completed questionnaire and form. At this stage, we produce an ARC (Application Registration Card). This confirms that the application has been made. It is issued to the child when he/she returns to ASU with the completed SEF (Minor).

2.5 If an application is made at a port, we ask children, or their representatives, to return the completed SEF (Minor) form and Human Rights form within a month to:

SEF(M) Asylum Co-ordination Unit, PO Box 1234, Croydon, CR9 1ZX.

2.6 The Application Registration Card (ARC)

The ARC contains personal details about an asylum seeker. The card should only be used by the holder. Applicants may find it helpful to carry the card with them. A picture of the ARC is shown at Annex A of this document.

2.7 Local Authorities can check whether a child has properly applied to them for care and support by faxing IND on 020 8760 3105. Local authorities may wish to do this because they:

• have reason to think that IND does not accept that the applicant is a minor and is treating him or her as an adult and possibly providing support from NASS; • need to verify that the child has not already been accepted by another Local Authority.

3. Involving Social Services Departments (SSD)

3.1 It is IND's responsibility to ensure that we refer all unaccompanied children who apply for asylum in the United Kingdom and who are not already in the care of Social Services to the responsible SSD as soon as they have made their claim.

3.2 We will refer unaccompanied children who are not already in the care of social services to the SSD covering the area of the address the child gives.

3.3 Where a child is accompanied by a legal representative, we will ask the adult to refer the child to the SSD in the area in which they are based. We do this because the child is most likely to have a connection with the same area as their legal representative or adult "guardian"

3.4 Where a child has no address or local connection to a SSD IND will refer to the SSD where the child is at the time.

3.5 If an unaccompanied child has sought help from social services before making an asylum claim, the responsible social worker or another responsible adult, for example, a legal representative, should bring the child to the nearest ASU - in Croydon, Liverpool or Leeds as soon as possible.

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3.6 If the responsible social worker cannot accompany the child then the SSD should give the adult acting on behalf of the child a letter showing:

• the child's address, (or an address through which the child can be reached); • the name, address and telephone number of the responsible social worker; • confirmation that the adult accompanying the child is doing so with the SSD's agreement.

4. Home Office Grant

4.1 Until the child has made a claim, he or she is not an asylum seeker and cannot be counted as such for grant purposes. Grant is only payable if a child arrives alone and has never been cared for. Although local authorities also have a responsibility for children who become unaccompanied as a result of family breakdown after their arrival, they cannot claim grant for these children.

5 Children's Panel of the Refugee Council

5.1 Details of all applicants who are unaccompanied minors, including those whose claim to be under 18 IND disputes (and who we therefore treat as adults) are passed to the Children's Panel of the Refugee Council within 24 hours of the claim being lodged.

5.2 The Panel is a Home Office funded body administered by the Refugee Council. Its role is to provide independent guidance and support to ensure that the child is aware of his/her rights and the services to which he/she is entitled throughout the asylum process. The Panel does not offer legal advice.

6. IND Policy when Age is in Dispute

6.1 Where an applicant claims to be a child but his/her appearance strongly suggests that he/she is over 18, IND's policy is to treat the applicant as an adult and offer NASS support (if appropriate) until there is credible documentary or medical evidence to demonstrate the age claimed. These applications are flagged as 'disputed minors' and they are treated as adult cases throughout the asylum process, or until we accept evidence to the contrary. In borderline cases IND gives the applicant the benefit of the doubt and treats the applicant as a minor.

6.2 Although it is rare, where a SSD disagrees with IND's assessment of age, it is IND's policy to accept the SSD's professional assessment.

Social workers should contact IND by fax on 020 8760 3105 if they want IND to alter the accepted age to under or over 18.

6.3 It is open to an applicant to submit new evidence of age - including medical evidence - and IND will consider any evidence of this kind. It is recognised however that the medical determination of age is an inexact science and the margin of error can be substantial, sometimes by as much as 5 years either side.

6.4 For more information about handling age dispute cases please refer to the attached note (Annex B), "Liaison arrangements for handling age dispute cases".

7. Detention

7.1 We only detain unaccompanied asylum seeking children in the most exceptional of circumstances. If, for example, they arrive in the United Kingdom 'out of hours' the Immigration Service may have no option but to keep them overnight until they can be collected by a social worker in the morning.

7.2 Applicants who claim to be children, but whom IND are treating as adults (age-dispute cases) are subject to detention in the same way as any other adult.

8. Process for considering applications

8.1 We consider applications for asylum in the UK in accordance with our obligations under the 1951 UN Convention relating to the Status of Refugees and the 1967 Protocol. We consider all applications on their merits and, unless we can reasonably expect an applicant to seek asylum in a third country, we will grant asylum where the applicant fulfills the criteria of the 1951 Convention.

Refugees

We normally grant immediate settlement in the UK to applicants whom we recognise as refugees. This means that we attach no restrictions to their stay in the UK and they may stay here permanently.

101 Updated July 2010 8.2 If we refuse a claim for asylum (that is, we do not recognise the applicant as a refugee), the caseworker will then consider Human Rights issues. If we decide to allow an applicant to remain in the UK for humanitarian reasons then we grant a period of exceptional leave to remain (ELR).

Exceptional Leave to Remain (ELR) (for humanitarian reasons)

The ELR period is usually 4 years, but may be less if a special country policy applies (see paragraph 11.1 below). At the end of 4 years, the applicant may apply for indefinite leave. We normally grant this unless there are specific reasons against it, for example a criminal conviction. Unaccompanied children granted 4 years ELR may therefore generally expect to be allowed to remain in the UK permanently after the 4 years has expired, provided that they apply for ILR shortly before their 4 year ELR stay expires.

8.3 We will consider for refusal unaccompanied asylum seeking children who have no asylum or human rights claim. At this stage caseworkers will consider the safety of return. Home Office Ministers have said that that no unaccompanied child will be removed from the UK unless we are satisfied that adequate reception and care arrangements are in place in the country to which he/she is to be removed. If no satisfactory reception and care arrangements can be made then IND will grant a period of exceptional leave to remain as shown in the following paragraph.

Restricted periods of ELR:

(i) we will normally give children who under 14 years of age at the time the decision is made 4 years exceptional leave to remain. At the end of this period the child may apply for indefinite leave to remain in the same way as those granted 4 years ELR for humanitarian reasons.

(ii) we will normally grant leave to remain until their 18th birthday to children who were between the ages of 14 and 17 years at the time we decided to refuse them. We will normally expect children in this category to leave the UK at the end of their leave, or sooner if satisfactory arrangements for return can be made

(iii) where a special country policy applies we will grant a child leave to remain as in (i) or (ii) above, or in accordance with the country policy in force, whichever is the more favourable to the child.

8.4 We notify decisions to applicants, to their legal representative if they have one and to the relevant social worker.

9. Appeals

9.1 Unaccompanied asylum seeking children have a right of appeal to an independent adjudicator on the grounds that their removal from the UK would be contrary to this country's obligations under the 1951 UN Convention relating to the Status of Refugees or the European Convention on Human Rights, or both. Such children will need legal advice which can be obtained free from the Refugee Legal Centre, Immigration Advisory Service, or Law Centre (Northern Ireland).

9.2 The Notice of Appeal containing the grounds of appeal must be returned to the Appeals Processing Centre (APC), Lunar House, 40 Wellesley Road, Croydon, CR9 2BY, so that it is received there no later than 10 working days after it has been received by the child's representative. The Notice of Appeal is deemed to have been received on the second day after the date of posting unless the contrary is proved.

9.3 The Immigration Appellate Authority (IAA) will give priority to a child's appeal and will notify the child's representative of the date of the hearing. It is the responsibility of the child's representative to advise the Appeals Processing Centre of any variation to the grounds of appeal as soon as possible. A request to adjourn the appeal hearing to a later date should be sent to the IAA, and also to the APC where this is practicable.

9.4 A written determination of the Adjudicator's decision will be sent to the child's representative. In the case of an adverse decision, the child's representative must seek leave to appeal to the Tribunal within 10 days from receipt of the determination.

9.5 The child's leave to enter or remain is extended for 10 days following the date of the Notice of Refusal. Where the child's legal representative decides not to appeal and suitable arrangements for the child's reception are confirmed to exist in his or her own country, arrangements for the child's return are expected to be made within 28 days from the date of refusal.

10. Legality of stay in the UK

10.1 Once an applicant's leave to remain expires, he or she will be here without leave - and be liable to removal unless they have already submitted an application to IND for further leave to remain.

Applicants must therefore either leave the UK before their leave expires, or apply for further leave to remain before their current leave expires.

102 Updated July 2010

11. Special Country Policies

11.1 The security and humanitarian conditions in asylum seekers' countries of origin are sometimes such that for compassionate reasons we would not normally seek to return any asylum seeker (adult or child) but instead grant them limited exceptional leave to remain in the UK.

11.2 Each case is however considered on its merits. The countries where such policies apply will vary from time to time depending on the conditions in countries of origin. Country of origin information is published on the Home Office website.

12. Citizenship

12.1 People granted settlement are eligible to apply for British Citizenship and there are various ways of acquiring this under the British Nationality Act 1981. More information is available from:

Immigration and Nationality Directorate 3rd Floor India Buildings Water Street Liverpool L2 OQN

Telephone number 0151 237 5200

12.2 Information leaflets on how to apply for British Citizenship can be found on the Home Office website.

13. Policy framework

13.1 Applications from unaccompanied minors are handled with sensitivity and care at all stages by caseworkers who are specially trained to deal with claims from unaccompanied children. The welfare of the child is a central consideration. IND's target for 2002/2003 is to make an initial decision on 65% of applications from unaccompanied minors within 2 months.

13.2 We normally make decisions on the basis of the information provided in the SEF (Minor) form, but IND plans to conduct substantive asylum interviews more widely in the future. The Immigration Rules are being amended to allow this change of policy; and IND is arranging training for staff who will be responsible for interviewing children. We will only interview children in the presence of a responsible adult.

13.3 Caseworkers consider each claim in accordance with the guidelines set out in the Handbook on Procedures and Criteria for Determining Refugee Status under the 1951 UN Convention, the IND's Asylum Policy Instructions (APIs) and the country information provided by the Country Information and Policy Unit (CIPU).

13.4 We will treat as adults applicants who reach their 18th birthday before we reach an initial asylum decision, or while awaiting the outcome of an appeal, and we will transfer them to NASS support where appropriate.

14. Voluntary Departure

14.1 Those whose asylum claim we refuse and who wish to return home voluntarily can get help from the International Organisation for Migration (IOM) at:

26 Westminster Palace Gardens Artillery Row London SW1P 1RR

Telephone (020) 7233 0001 Fax (020) 7233 3001

E-mail [email protected]

Website www.iomlondon.org

14.2 The IOM is an independent organisation and is not part of the Home Office

15. Missing children

15.1 Local Authorities should inform IND, as well as the police, as soon as any unaccompanied child who is supported goes missing. The fax number is: 020 8760 3105.

16. Confidentiality

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16.1 Information provided by asylum applicants is particularly sensitive and the SEF (Minor) form begins with a statement of confidentiality. This means that we will not disclose any information to the authorities in the applicant's own country. This includes their Embassy in this country.

We may disclose information, however, to other UK Government departments and agencies, local authorities, international organizations and other bodies to enable them to carry out their functions.

16.2 For further information on confidentiality issues please refer to IND's Asylum Policy Instruction (API) on Disclosure and Confidentiality of Information (Chapter 16, Section 2) which can be found on the Home Office website.

17. Dispersal

17.1 If we have not made a decision on a child's asylum application, or if they are awaiting the outcome of an appeal shortly before they reach their 18th birthday, he or she should make an application to NASS for support and accommodation if it is required. While it is Government policy to disperse asylum seekers aged 18 and over, dispersal is not automatic for former unaccompanied minors. We consider each case on its merits. We may not consider dispersal of a former unaccompanied child appropriate if, for example, the young person is in full time education or has younger siblings remaining in the care of the local authority. If the responsible social worker considers that a child should not be dispersed an application should be made to NASS.

17.2 In addition to this, it has been agreed that NASS will not disperse those young people who reach the age of 18 before a final decision is reached on their asylum claim, if they have previously been accommodated by the local authority under section 20 of the Children Act 1989 and qualify as 'former relevant children' under section 23c of the Children (Leaving Care) Act 2000.

17.3 Responsibility for locating and managing suitable accommodation for this group of young people will fall to the local authority concerned rather than to NASS (the local authority will, however, be able to seek reimbursement from NASS up to an agreed amount).

18. Legal Representation

18.1 The Panel of Advisers will ensure that all children can obtain legal advice.

18.2 Free legal advice is available from:

The Immigration Advisory Service 2nd Floor, County House 190 Great Dover Street London SE1 4YB

Telephone 020 7357 6917

Website www.iasuk.org

Refugee Legal Centre Nelson House 153-157 Commercial Road London E1 2EB

Telephone 020 7780 3200

Website www.refugee-legal-centre.org.uk

19. The Office of the Immigration Services Commissioner (OISC)

19.1 The Office of the Immigration Services Commissioner (OISC) sets standards for immigration advisers in the UK. Those providing immigration advice or services in the course of business, whether or not for profit, must seek registration or exemption by the OISC. Only solicitors, barristers and legal executives holding a valid practicing certificate do not need OISC authorisation. Anyone else who gives advice on asylum issues could be breaking the law.

19.2 The OISC web site www.oisc.gov.uk lists the advisers in their scheme and provides a link to solicitors who provide immigration advice. Or you can call the OISC Helpline on 0845 000 0046.

20. Access to medical treatment , education and other benefits

104 Updated July 2010 20.1 Unaccompanied asylum seeking children are entitled to medical treatment on the NHS. They are also entitled to the same educational opportunities as other children. Education authorities have a legal responsibility to ensure that education is available for all children of compulsory school age in their area, irrespective of the child's immigration status. They are entirely supported under the Children Act 1989, which is maintained by the Department of Health. The Local Authority in all its functions has a corporate parenting responsibility for them.

21. Entitlement to Support at age 18

21.1 Unaccompanied asylum seeking children who are granted ELR or recognised as refugees are supported by the Local Authority under the provisions of the Children Act 1989.

21.2 At age 18 a former unaccompanied asylum seeking child who makes a fresh asylum claim should contact the National Asylum Support Service (NASS) if in need of financial support. Those who have applied for further ELR for compassionate humanitarian reasons should seek financial assistance from the Benefits Agency (BA).

21.3 At age 18 a former asylum seeking child who has applied for further leave to remain in some other category (eg as a student) should contact the BA for financial support.

21.4 At age 18 former asylum seeking children who have been refused further leave to remain, whether as an asylum seeker or in some other capacity, or who have failed to apply for further leave to remain and are in the UK without leave, should contact the BA.

21.5 Where the former Unaccompanied Asylum Seeking Child was:

• "looked after" (Section 20 of the Children Act 1989); • and is considered to be a 'former relevant child' (Children (Leaving Care) Act 2000). his/her responsible authority has a continuing duty to support and assist him/her to age 21 and possibly beyond.

22. Additional contacts and telephone numbers

(a) Home Office Website: www.ind.homeoffice.gov.uk

(b) Immigration and Nationality Enquiry Bureau (INEB) Tel. 0870 606 7766

(c) Panel of advisers (Regugee Council) Tel 020 7582 4947

(d) Ports

Dover (East) Tel. 01304 244900

Gatwick North Tel. 01293 892500

Gatwick South Tel. 01293 502019

Heathrow Terminal 1 Tel. 020 8745 6800

Heathrow Terminal 2 Tel. 020 8745 6850

Heathrow Terminal 3 Tel. 020 8745 6900

Heathrow Terminal 4 Tel. 020 8745 4700

Waterloo Tel. 020 7919 5900

Contact Point

Enquiries about this note should be addressed to:

Janice Gale Asylum Policy Unit Asylum and Appeals Policy Directorate Apollo House Croydon CR9 3RR

Telephone: 020 8760 8697 e-mail: [email protected]

105 Updated July 2010

July 2002

IND Application Registration Card

Introduced from 31 January 2002, this card contains a number of easily verifiable features.

Front - The card contains two digital images of the holder. A plastic laminate covers the card.

Reverse - This side holds the smart chip which contains information about the holder.

Front - The second optically variable safeguard has 2 well defined stages. These stages are seen alternately as the angle of light changes.

Front - Detail of Extra Small Print both in black overprint and pink background print.

Front - The laminate contains iridescent printing of the words Home Office which becomes visible as the angle of light changes.

106 Updated July 2010 Front - Detail of the optically variable ?IND? logo. As the angle of light changes, a colour shift from gold to green is seen. Both colours should be seen in a genuine card.

Front - Detail of Extra Small Print both in black overprint and pink background print.

Reverse - Detail of fine line background print and extra small print.

For enquiries about specific cards or holders, please contact the issuing office or your local immigration office.

ANNEX B - UNACCOMPANIED ASYLUM SEEKING CHILDREN (UASCS)

LIAISON ARRANGEMENTS FOR HANDLING AGE DISPUTE CASES IND PROCESS

A. Where IND do not accept the applicant's claim to be a minor (either in one of the Asylum Screening Units (ASU) or at a Port)

An Immigration Officer or a member of the Asylum Screening Unit staff tell the applicant that he or she does not accept the applicant's claim to be a minor, and so will be putting the asylum claim through adult procedures unless the applicant can produce acceptable evidence to substantiate the age claimed. The Asylum Screening Unit provides the applicant with a letter confirming that he or she is being treated as an adult for asylum purposes. An Application Registration Card is issued after induction.

IND refers the applicant to NASS if they need support.

NASS treats the applicant as an adult for support purposes. If the applicant subsequently provides acceptable evidence that he or she is under 18, NASS informs IND, terminates NASS support and refers the applicant to the Local Authority where the child is then resident for assistance.

IND also tells the applicant about the services offered by the Refugee Council and gives contact details.

IND sends the applicant's details to Refugee Council.

B. Where the applicant claims to be an adult but IND believes they may be a minor

107 Updated July 2010

IND question the applicant and explain that we doubt the age they have given.

IND contacts the responsible social services department (and also the police if there is reason to believe the child may be a victim of trafficking/prostitution).

Social services attend. If they agree with IND that the applicant appears to be a minor, social services take charge of the applicant, and IND treat the asylum claim as that of an Unaccompanied Asylum Seeking Child. IND issues an Application Registration Card (ARC). In some cases (by agreement and depending on age and risk) IND direct applicants to social services rather than escort them.

OR

If social services disagree with IND's assessment and say the applicant is an adult as claimed, IND treats the applicant as an adult asylum claimant and refers him or her to NASS if support is required. IND issues an Application Registration Card after induction.

CURRENT ARRANGEMENTS IN THE REFUGEE COUNCIL

C. Where IND has decided to treat the applicant as an adult and the Refugee Council do not wish to invoke emergency procedures

The Refugee Council advise the applicant of the procedures and put him or her in touch with a legal representative or other expert advice as required

D. Where IND has decided to treat the applicant as an adult and then Refugee Council wish to invoke emergency procedures

The Refugee Council notifies the relevant social services department and invites their comments on/participation in the age assessment.

The Refugee Council informs IND if the social services department assesses the applicant as a minor. IND amends the files to show the applicant as an Unaccompanied Asylum Seeking Child. IND issues a new ARC.

The Refugee Council continues to offer support as at "C" above if the social services department assesses the applicant as an adult but the applicant wishes to pursue a challenge to IND's/Social Services' assessment.

PROCESS TO BE FOLLOWED BY SOCIAL SERVICES DEPARTMENTS

E. Where IND has referred an applicant to a social services department for care as a minor but the social services department believes the applicant is an adult

The social services department contacts IND ( Fax. 020 8760 3105 ) IND amends the case record to show that the applicant is an adult asylum seeker and informs the social services department, who arranges to send/direct applicant to NASS to apply for support. IND issues a new Application Registration Card.

The social services department refers the applicant to NASS and the Refugee Council if support is required. If the applicant has no legal adviser, the Refugee Council will arrange for the necessary advice and assistance if the applicant wishes to challenge the social services department's assessment.

F. Where IND has decided to treat the applicant as an adult (and referred to NASS if appropriate) but the applicant claims support from social services department direct

The social services department decides on their responsibility to the applicant and assesses the age of the applicant. If the social services department agrees with IND, they tell the applicant and refer him or her to NASS if appropriate. The social services department will also notify NASS and IND of their involvement and share reasons for their decision on age.

If the social services department assesses the applicant as a minor, they inform IND who amend the case record to show the applicant is to be treated as an Unaccompanied Asylum Seeking Child and issue a new Application Registration Card. Social services also inform the Refugee Council and any legal representative as appropriate.

Home Office Immigration and Nationality Directorate Asylum and Appeals Policy Directorate 3rd Floor Apollo House

108 Updated July 2010 36 Wellesley Road Croydon CR9 3RR

July 2002

HOUSING AND ACCOMMODATION This section covers:

• FINDING A PLACE TO LIVE

• HELP I AM HOMELESS!

• LEGALLY HOMELESS

• RENTING YOUR RIGHTS

109 Updated July 2010

• HELP WITH YOUR RENT

• HOUSING PAYMENT BREAKDOWN

• SHELTER

Finding a place

From where to look to viewing a place, this section unravels the mysterious world of renting. Where to start looking

There are countless ways to search for a suitable place, so try not to limit yourself to one line of enquiry. Here are six of the best.

• Personal contacts Telling friends, family and work colleagues that you're looking for a place to live will increase your chances of finding somewhere decent. Why? Because you can trust them to be honest, and they may know of forthcoming vacancies that have yet to be advertised. • Local newspapers/magazines These often have a daily or weekly section on rented accommodation and flat shares. Copies will be available in libraries. Aim to pick up an early edition, however, as the good stuff can go quickly. As a rule of thumb, anything described as a 'luxury penthouse' that is still available after a couple of days in the paper probably isn't all that it seems. More accurate keywords may well turn out to be 'over', 'flat' and 'kebab shop'. • Shop windows/notice boards Try notice boards in community centres, libraries or bookshops as well as newsagents. If possible, check the date the advert was put up otherwise the place may have already been let. • Letting agencies These can be estate agents which have a lettings section or accommodation agencies. They may charge you for certain services. Some ask for a week's rent for finding the accommodation. Other agencies only charge the landlord. Before accepting accommodation, ask the agency if they charge for: finding a place; giving you a tenancy agreement and inventory; collecting the rent; or issuing another fixed term agreement. You can find agencies that do not charge tenants. It is unlawful for a letting agency to charge you a fee unless you accept accommodation from them. They can charge for administration costs such as phone calls and postage. But they cannot charge you for taking your details or giving you a list of addresses. If you are wrongly charged you should contact

110 Updated July 2010 the council that has the power to prosecute. You can get details of letting agencies from advice centres and 'Yellow Pages'.

* You cannot get money from the social fund to pay for accommodation agency charges.

• Advice centres/day centres/accommodation registers These may keep a list of local private landlords or letting agents. They may have been contacted directly by landlords with property to let. • Placing your own advert Try an advert in a paper or a shop saying what type of rented place you are looking for and how much rent you can afford. Following up on a lead

Think about what kind of accommodation you can afford and are prepared to accept. Consider whether you want central heating, a telephone, a garden, flat mates, a resident landlord, pets, a basement flat, a flat on an estate, somewhere near to public transport, a place near shops and so on.

Try to ask as much as you can about the place over the phone to get an idea whether it is worth viewing. You could have a map by the phone to check the address. Don't promise anything until you've seen it. Looking around a place

Check to see that the accommodation is secure and that the heating, lighting and plumbing are in working order. Look at the condition of the furniture and note any disrepair in the property. Help, I am homeless!

This is a guide to finding a bed if you have nowhere to go. Am I legally homeless?

Whether you are sleeping on the streets or your mate's sofa, you could be classed as legally homeless. Read our feature 'legally homeless' to see if you qualify, and if you do then you need to register as homeless with your local council. How do I register as homeless?

If you live in England and Wales contact your local council's housing department or Housing Executive. Councils have duties to help homeless people immediately but the amount of help they offer depends on your particular circumstances. Most councils have homeless persons sections; if yours doesn't, you should go to your nearest housing office to apply for help.

If you want council housing you should make sure your name is on the council's waiting list. If for some reason the council won't add you to the list, get advice about your individual rights regarding this (Shelterline: 0808 8004444). Other points to remember

• When you apply for council support, your case will be looked at on an individually basis.

111 Updated July 2010 • A housing department cannot turn you away by saying it does not help young people. • Take along a friend, relative or advice worker for help and support. • Housemate have put together a handy checklist for the papers you should take with you when registering as homeless.

The laws differ in Scotland. For localised advice see Shelter Scotland What will the council will need to find out?

They will want to know:

• if you are homeless • if you are 'eligible for assistance' • if you are in 'priority need' • if you became homeless deliberately • if you have a connection with its area

If you apply as homeless and the council accepts you as priority need, it must house you, even if it is just temporarily. Am I in priority need?

You are likely to be classed as priority need if you are under 18 or have been in care; have been affected by a fire or disaster; are elderly, disabled or pregnant; are at risk from violence; have recently left prison or the armed forces or if you are under 25 and have problems with drugs or alcohol.

Important: the rules have changed. The Homelessness Act means more people will now be classed as priority need and as such will be entitled to more help from their council. There are also new regulations for the under 18s:

• Housemate advice if you are 16/17 years old. • Housemate advice for those who have left care Where can I sleep tonight?

You won't necessarily have to sleep rough - there are plenty of emergency options available. See this Housemate article for more details or call Shelterline on 0808 8004444 for immediate advice. Legally homeless

Homelessness is not restricted to being on the streets, you should also be considered as homeless if:

• You are under threat of violence from anyone who lives or used to live with you. This includes partners and spouses, be they current or exes, relatives, or anyone with legal responsibility for your children. • You have somewhere to live, but can't stay there because of violence (threatened or actual), abuse or harassment from someone living outside your home (neighbour, ex, acquaintance) OR overcrowding or other bad conditions. • You have nowhere to live, either in the UK or abroad. • You live in a boat/mobile home/caravan and you aren't allowed to put it anywhere. • You have nowhere you can live together with all your family/partner/carer etc.

112 Updated July 2010 • You are a squatter. • You are crashing on a mate's floor or sofa • You are staying in temporary accommodation, such as a refuge • You've been locked out of your home and aren't allowed back. • If you are likely to become homeless within 28 days. For example: a court has ruled that you must leave rented accommodation, or the people you are currently living with have asked you to move out. Where can I get help?

Your local council's housing department has responsibilities to people who ask for help because they are homeless or about to become homeless. For more information on these responsibilities and where to find further help see this Shelter article on www.housemate.org.uk

PLEASE NOTE: This article only covers England and Wales because the laws differ in Scotland. For advice specific to homelessness in Scotland see Shelter Scotland.

Renting: your rights

There are plenty of dodgy landlords out there who have no qualms about ripping students and young people off. If you're renting, it pays to know your rights. The contract

Read the small print carefully, because the act of signing it means that you have understood it and accepted the terms. Do not move into a place without signing a contract first, the document will give you legal protection. Ask for an inventory, and check every item on it as soon as you move in.

The landlord cannot:

• Turn up uninvited and let themselves in. Reasonable notice is required. • Neglect the place you rent. • Shut down utility supplies like gas, water or electricity. • Allow other tenants to threaten you. • Prevent your friends from visiting. Eviction

The landlord must give you a proper notice period or get a court order if he or she wants you to move out.

• Mandatory eviction You can be asked to leave if: - The owner of the house wishes to come back and live in the property. - The owner has gone bankrupt and the house is being repossessed. - You are more than two months in arrears with your rent. - You refuse or delay vital maintenance work to the building. • Discretionary eviction - A landlord can ask the court to decide if eviction is necessary if: - You've broken the terms of your contract, i.e. trashed the place.

113 Updated July 2010 - You're always late in paying the rent. - You lied about yourself to get the place. Harassment

If the landlord wants you to leave: It is illegal for them to use violence or threaten to use violence. They cannot offer you money to vacate the premises. They are also not allowed to harass you to make you leave e.g. changing the locks, shouting abuse, playing loud music etc. Your rights as a lodger

When you live in the same accommodation as your landlord, be it private or a B&B, your rights are often greatly reduced. They generally depend upon what you have agreed with your landlord. When living as a lodger you do not need to have a written agreement for the terms of your stay at the property, however it is probably wise to protect you from misunderstandings in the future. This agreement should include:

· How much rent you need to pay and when you should pay it.

· How much notice you will be given if the rent is to be increased.

· How much notice you have to give before moving out.

· What services are provided and which you have to pay for, for example meals and laundry.

· Can you have guests in your room and are their restrictions on how long they can stay?

· Is your room exclusively yours and can you lock it?

· Do you have to pay a deposit for the room? Is it returnable on terminating your stay? Help with your rent

Need help with your rent or mortgage payments? Fear not: here are a few ways of securing financial help. Social fund - help with rent in advance

The social fund is a system by which people on low incomes may receive payments and discretionary grants or loans for needs that cannot be met from their regular income. Payments are made by Benefits Agencies. If you are leaving residential or institutional accommodation, need help to stay in your own home, have had an unsettled way of life, or are facing exceptional pressure, you may be able to get a Community Care Grant.

Social fund payments are often very hard to get but it is still important to apply. If you are turned down you have a right to a review where the decision may be overturned. You may receive a budgeting or crisis loan instead of a grant. Remember that if you are offered a loan you will have to repay it from your weekly benefit. Contact an advice agency for help with claiming a grant or appealing against a decision. For further advice contact your local Citizens Advice Bureau or housing advice centre.

114 Updated July 2010 Housing benefit

Housing benefit (HB) is money which enables people on low incomes to pay their rent. You can claim HB if you are 16 or over and whether or not you are working or claiming income support. It is not available to full-time students, unless they have children or a disability.

To get HB you need to fill in an application form which you can get from the council. Each council deals with HB claims for its area. The council has a duty to make a payment of HB within fourteen days provided they have received all the information and paperwork requested. They will need to see proof of all your income and savings as well as a copy of your tenancy agreement.

Your age, the number of people in your household, the rent you pay and your income affect the amount of HB you will receive. It will not cover charges in your rent for water rates, heating or hot water.

If the rent you pay is high, then the housing benefit section of the council may restrict the amount of money you receive. Always ask the council to assess the maximum rent they will cover for a property(called eligible rent) in advance of signing an agreement. If your housing benefit does not cover your rent, get advice. Income support/mortgage interest run-on-help with mortgage payments

If you receive income support you will be entitled to help with your mortgage repayments. However this help will be restricted to half the interest for the first 16 weeks and if you took out your mortgage after October 1995 you will receive no help for the first nine months of your claim. Payments are made direct to your mortgage lender.

Housing payment breakdown

Your one-stop guide to deposits, key money, and rent in advance. Rent in advance

Landlords will vary as to how much rent in advance (if any) they will ask for. They can lawfully ask for any amount. If you are on income support, you may be able to get money from the social fund to pay for rent in advance. You may also be able to get help from a rent deposit scheme if there is one operating in your area. Contact an advice centre for details. Deposits

A deposit is a sum of money which a landlord (or an agent acting on behalf of a landlord) can ask for at the beginning of the tenancy. This money is a security against non-payment of rent, damage to property or removal of furniture. Deposits are returnable when you leave. You will not get back all of your deposit if your landlord has to make deductions.

115 Updated July 2010 If your landlord takes money out of your deposit and you disagree with the reason for this, or if your landlord withholds the whole of your deposit without good reason, you can sue your landlord in the county court to recover the money.

Many tenants withhold the last month's rent to the equivalent of the deposit, especially if they know that their landlord has not paid back deposits of other tenants and there is no damage to pay for. Legally, you are not supposed to do this. Although it is unlikely, your landlord might then take court action to recover the rent arrears. You would then have to ask the court for your landlord to return your deposit.

For help with raising the money for a deposit you should contact a rent deposit scheme if one operates in your area. Details can be obtained from a local advice agency. Premiums

A premium, sometimes referred to as `key money', is a non-returnable sum of money paid to a landlord for the grant of the tenancy. Although premiums are lawful they are uncommon.

* Don't hand over any money for rent or a deposit (cash or cheques) to your landlord or a letting agent without getting a receipt for it. The receipt should say what the money is for, and should include the date, the address of the property, the name/signature of the landlord (or agent) and the amount received. For further advice contact your local Citizens Advice Bureau or housing advice centre. Shelter

Shelter is a UK organisation that aims to improve the lives of homeless and badly housed people.

The charity can trace its routes back to a day in early December 1966, when a group of people got together to do something about the nation's homeless people. A few evenings earlier the BBC had broadcast "Cathy Come Home", the drama documentary which showed the devastating effects of homelessness on a family's life. What does Shelter believe in?

"Everyone should be able to live in a decent and secure home that they can afford, within a mixed neighbourhood where people feel safe, can work and fulfill their potential," they say.

Shelter tries to realise this by providing free, professional and independent advice through its network of Housing Aid Centres, projects and surgeries. Last year, Shelter helped over 100,000 homeless people find better places to live.

The charity also actively lobbies government and other decision-makers into putting more resources towards solving housing problems. Some of the ways Shelter can help you

Shelter runs two good housing advice sites with information and help on homelessness, rented accommodation, buying and selling homes, money and benefits and many other housing problems.

Shelter - This is the more comprehensive site of the two with in depth content on all the above issues and more.

116 Updated July 2010 Housemate - Aimed at a younger audience (21 years and under) this colourful site covers the big questions on homelessness and housing for young people, with the places to find more information clearly sign posted.

117 Updated July 2010

YOUR DIET / FOOD AND FITNESS This section includes: • BUYING FOOD • SUPERMARKET V LOCAL SHOPS • SKINT GOURMET • HOW TO COOK • EASY RECIPES • A BALANCED DIET • FIVE A DAY • A GOOD BREAKFAST • FOOD POISONING • FOOD ADDITIVES • FOOD ALLERGIES • ORGANIC FOOD • THE DIET INDUSTRY • GOOD FOOD WEBSITES • OBESITY • FIT BODY TIGHT BUDGET • TRAINING AND DIET • TONE UP AND CHILL OUT

118 Updated July 2010 Buying food

You can eat well on a tight budget, and it really doesn't have to break the bank.

One thing's for sure, you do pay for convenience. If your biggest problem is lack of cash, you can make up for it with a little more time and effort:

• Avoid ready meals and takeaway foods, as well as being expensive they are often unhealthy and full of additives; • Learn to cook a few quick and simple dishes such as pasta, stews, or filled baked potatoes; • If you buy your lunch, make your own sandwiches; • Don't buy everything at an expensive supermarket; use local shops and budget supermarkets wherever possible; • The larger supermarket chains often have useful basic ranges, including tinned tomatoes, baked beans, and bread; • A little bit of a good thing goes a long way. It's occasionally alright to buy decent olive oil, some fresh parmesan etc.

Following these suggestions you can save around 50% on your weekly grocery bill, and still eat really well. Other top tips

• Aim for a balanced diet: plenty of fruit and veg, starchy foods, enough protein, not too many saturated fats, and not too much sugar or salt; • Never go food shopping when you're hungry, you'll end up buying snacks and junk that you don't need; • Work out what you need before you go to the shops, and take a shopping list; • Stick to your shopping list most of the time, but be flexible if a real bargain turns up; • Club together with friends and buy in bulk. Good for rice, pasta, potatoes, beans, coffee, tea, sugar etc; • Buy your fruit and vegetables from your local market, and get what's in season; • Make friends with your local baker, greengrocer, fishmonger, or butcher. Ask them about which ingredients are good value for someone on a tight budget; • Try to get some variety into what you eat. Look at the number of people who can't eat baked beans after they've graduated from university. Scary. Supermarkets vs. local shops

To many, supermarkets are an integral part of modern-life, but should their expansion be at the cost of local stores? For

Time savers: Let's be honest, life without supermarkets would be total hell. Gone are the days of trawling the high street all day long, and now we can fit shopping into our busy schedules. We're not even restricted by opening hours, with many supermarkets now open 24 hours.

Choice: Supermarkets now offer the choice of up to 40,000 lines - everything from economy to niche products at competitive prices; they provide free car-parking, home deliveries and internet shopping. And you can get supposed seasonal vegetables all year round.

119 Updated July 2010 Transport links: There are bus schemes; a number of outlets offer taxi services; and some are investigating outlets on estates, although high crime is putting them off.

Affordable: Supermarkets have reduced the cost of some grocery shopping and made one-time luxuries into basics, which means many of us whose outgoings often exceed their incomings on payday do not starve. Against

Overkill: Supermarket competitiveness can harm local food economies that sustain our market towns and villages, the food producers who supply them, and the people who depend on them. Their monopoly position in the market allows them to dictate how much they pay farmers, while at the same time seeking out cheaper food from abroad.

Exclusive: Not all consumers are in easy reach of a supermarket. Hard as it may be to believe, there are those who have no car, no internet, and whose shopping budgets are too small to qualify for home deliveries.

Unsociable: The glazed expression of a supermarket check-out girl does not offer the social contact and conversation that can be found in a local shop, for some this is there only brush with other people they get each day.

Local shops: When superstores open, small shops close. Not always, but it does happen, especially when ridiculously over-sized stores open on the local shop's doorstep.

Freshness: Local markets and shops tend to stock fresher local produce rather than the standardised symmetrical blander vegetables you will find in supermarkets. Fixing the local/supermarket divide

The industry has put together a code of practice to monitor the relationship between retailers and suppliers. All supermarkets, where they can, will use local suppliers. But it is paramount that these suppliers comply with appropriate legislation; that the quality of their products is first class and that production is adequate for the stores' needs. The supermarkets have not wiped out the local shops; they just mean that you, the consumer, are not totally dependent on them. Most people still pick up their day-to-day groceries locally, but do big weekly or fortnightly shops from the supermarkets. Skint gourmet

You can eat well on a tight budget, and it really doesn't have to break the bank. Get cooking.

One thing's for sure, you do pay for convenience. If your biggest problem is lack of cash, you can make up for it with a little more time and effort.

• Avoid ready meals and take-away foods, as well as being expensive they are often unhealthy and full of additives. • Learn to cook a few quick and simple dishes such as pasta, stews, or filled baked potatoes. • If you buy your lunch, make your own sandwiches. • Don't buy everything at an expensive supermarket - use local shops and budget supermarkets wherever possible. • The larger supermarket chains often have useful basic ranges, including tinned tomatoes, baked beans, and bread.

120 Updated July 2010 • A little bit of a good thing goes a long way. It's occasionally alright to buy decent olive oil, some fresh parmesan etc.

Following the suggestions above, you can save around 50% on your weekly grocery bill, and still eat really well. Other top tips

• Aim for a balanced diet: plenty of fruit and veg, starchy foods, enough protein, not too many saturated fats, and not too much sugar or salt. • Never go food shopping when you're hungry, you'll end up buying snacks and junk that you don't need. • Work out what you need before you go to the shops, and take a shopping list. • Stick to your shopping list most of the time, but be flexible if a real bargain turns up. • Club together with friends and buy in bulk. Good for rice, pasta, potatoes, beans, coffee, tea, sugar etc. • Buy your fruit and vegetables from your local market, and get what's in season. • Make friends with your local baker, greengrocer, fishmonger, or butcher. Ask them about which ingredients are good value for someone on a tight budget. • Try to get some variety into what you eat. Look at how many people can't eat baked beans any more after they've graduated from university. Scary. How to cook

It's not rocket science. But without a few key tools and cupboard staples, you're going to struggle.

Money aside, being able to fix up your own meals is a good skill to have anyway. It's a great excuse to get some friends over for a night in, and it might even help you out in the romance stakes. Think about it: 'I'd love to cook you dinner tomorrow night' sounds better than 'yeah, we can grab a kebab before the film starts' if you've got seduction in mind.

In the time it takes to heat up most ready meals, you can rustle up pasta or a chili done just the way you like it, and at a fraction of the cost. You just need a simple cookbook for ideas (there are loads of student cookbooks out there) and a few bits of kit to get you started. Essentials

Basic kitchen equipment: Chopping board Sharp knife Two pans with lids Frying pan Baking dish with lid Mixing bowl Metal sieve Wooden spoon Fish slice Cutlery Crockery

121 Updated July 2010 Basic groceries

Salt and pepper Vegetable oil Sugar Margarine or butter Plain flour Mixed herbs or Italian seasoning Chili powder Curry paste or powder Rice, noodles and dried pasta Tins of chopped tomatoes Tins of beans

On top of this, all you have to do is buy milk, bread, potatoes, other vegetables, fruit, and meat and fish, or vegetarian alternatives. Fruit and veg are cheapest if you get it from the greengrocer or off the market, and it pays to make friends with your local butcher or fishmonger. Lazy days

Okay, sometimes you don't have time to cook properly, especially if you're rushing out to meet friends or have clubs and societies meetings. You can still throw together a snack like beans on toast or an omelette without too much stress before it's time to head out the door.

If you can't get home, there are still a few takeaway options that are reasonably cheap and healthy. Go for baked potatoes, noodles in soup, chicken shish kebabs, or pizza (but not with extra cheese or pepperoni) if you want to keep your diet balanced. Easy recipes

If you really haven't a clue in the kitchen, here are some easy basics to rustle up quickly when you're starving.

These recipes have been chosen because they're fairly simple, cheap, and they can be doubled up to feed a mate. They're also reasonably healthy, so long as you don't add too much oil when cooking or use rich fillings. An omelette (serves 1)

Ingredients

• Two large eggs • Pinch of salt, a shake of black pepper • A little oil or butter for frying (or use a non-stick pan) • Optional: tablespoon of milk or water, and maybe a filling such as ham or pre-cooked vegetables

Instructions

1. Break the eggs into a bowl and beat them with a pinch of salt and a little pepper. You may wish to add a tablespoon of milk or cold water to make the mixture go further. You can stir pre-cooked vegetables into the mix after you've beaten the eggs.

122 Updated July 2010 2. Unless your frying pan is non-stick, add a few drops of oil or a teaspoon of butter to the pan and place over a medium heat. 3. Add the egg mixture to the pan, swirling it around so the bottom of the pan is covered. Cook gently until the top of the omelette stops looking runny (it will be firmer and lose the shiny appearance). If you're worried about the top not being well-cooked enough, finish it off under the grill: the omelette should have a slightly golden colour. 4. Serve with bread and a salad to make a light meal. A baked spud (serves 1)

Ingredients

• One large potato, scrubbed clean • Optional: a little butter or margarine • Any filling you like: chilli, beans, cheese, meat, vegetables

Instructions

1. Preheat the oven to 220C/400F/Gas mark 6. 2. Prick the skin of the potato a few times with a sharp knife and put it directly on the oven shelf. Some people like to rub the potato skin with oil or salt. 3. Bake for around an hour, and check them. When they're properly cooked they should lose their rock-hard texture and be slightly squeezable. If in doubt give them another 10 minutes and check them again. 4. Cut them open, add butter or margarine if you like, and then add your chosen hot or cold filling. Grilled vegetable pasta (serves two)

Ingredients

• One small red onion • One yellow pepper • One courgette • 100g/4 ounces dried pasta such as fusilli • Vegetable oil (olive oil is nicest) • Mixed herbs • Grated cheese • Optional: drained canned kidney beans or tuna, or cooked bacon

Instructions 1. Slice the onion thinly, about 0.5 cm thick. Cut the pepper and courgettes into 1cm thick slices and mix with the onion in a bowl 2 tsp of oil. 2. Arrange vegetables on a grill pan and cook under a hot grill for about six minutes, then turn them over and cook for another 6 minutes or so. 3. While the veggies are under the grill, cook dried pasta in plenty of boiling water according to instructions on the packet. 4. Drain pasta and mix with the cooked vegetables and herbs. At this point you may want to add optional extras like beans or tinned fish. 5. Serve topped with cheese.

Bon appetit! And good luck.

123 Updated July 2010 A balanced diet

Healthy eating means getting a wide variety of the right foods into your diet. A balanced diet is not rigid or miserable, and has room in it for the occasional treat. What nutrients do you need?

To keep running smoothly, your body needs:

• Carbohydrates (sugars and starchy food), for energy • Proteins, for building muscle etc • Fats, for energy and making cell walls, etc • Fibre, to keep the gut healthy • Vitamins and minerals, for a wide range of functions • Water, to flush out the waste products of your metabolism Getting the balance right

• Eat regular meals based on carbohydrate in the form of unrefined starchy foods. This means potatoes in their skins, rice, bread and pasta. The wholemeal versions are the best as they are thought to contain more vitamins and release their energy more steadily, as well as containing fibre. • Refined sugary food can cause tooth decay and cause fluctuations in blood glucose levels. Sugar is 'empty calories' and contains only energy without other nutrients (the same goes for alcohol). • Protein is needed in moderate amounts. Go for lean meats, poultry, eggs, fish, beans, lower- fat cheeses, semi-skimmed milk, yoghurts, or soya products. • Fats are essential to health in small amounts. You need roughly equal amounts of saturates (e.g. butter), monounsaturates (e.g. olive oil) and polyunsaturates (e.g. sunflower oil). Try to avoid hardened vegetable oils as they usually contain trans fatty acids that are unhealthy forms of fat. • Vitamins and minerals are best obtained from eating a wide variety of foods. The ones in the tablets (and added to fortified cereals etc) are often not in the same natural forms that are found in food, and may not be absorbed as effectively. Try to eat at least five portions of different kinds of fruit or veg every day to stay in top condition. • Eat breakfast and don't skip meals. You'll be more alert and your metabolism will be better. People who eat breakfast regularly are more likely to be slim than people who skip it. • Combine a balanced diet with regular moderate exercise to feel and look your best. • Make friends with food, it isn't the enemy. It's there to be enjoyed. If you eat something unhealthy, try not to feel guilty, just aim to eat more healthily the next day.

If you stick to these guidelines most of the time, it will be fine if you occasionally eat small amounts of sweet foods and fried foods. Do you really need to lose weight?

You need to look up your body mass index (BMI), which is a formula that takes into account both your height and your weight. It will give you a healthy range of weights, there isn't a single correct weight to be for your height. Go to your doctor to be weighed and measured, and ask her or him for some medical advice about weight loss. The bathroom scales at home are not accurate enough to give you an exact reading of how much you weigh.

124 Updated July 2010 Five a day

Are you getting enough vitamins and minerals?

To live a long and healthy life, it is essential to have a balanced diet that includes loads of fruit and vegetables. However, not everyone seems to be doing that - about 25% of young people in Britain eat mostly junk food. Around one in three young men and women are obese or overweight, while one in ten young people are actually obese, and heart disease is still the biggest killer in this country. This is why the Government has introduced the 5 A DAY scheme which recommends everyone should eat at least five portions of a variety of fruit and veg each day. What is a portion?

One portion is about 80 grams, which could be half a grapefruit, a slice of melon, a handful of grapes, an apple, two satsumas, three dried apricots or a tablespoon of raisins. One portion of veg could be three heaped tablespoons of peas, carrots or sweetcorn or a bowl of salad. A medium-sized glass of 100% fruit juice also counts. What counts?

• Fresh, frozen, tinned and dried fruit and vegetables. • Pure fruit and vegetable juices. • Veg in ready meals, takeaways, pasta sauces and soups. • Fruit in puddings. • Click here for a sample menu.

But watch out for added salt/ fat/ sugar in takeaways and ready meals - check out the labels. Look out for the 5 A DAY logo on packaging - it can only be used to promote fruit and vegetables without any added fat, sugars or salt. What doesn't?

• Potatoes, because they are considered a 'starchy' food like bread and pasta, but these are all important parts of a healthy diet. • More than one glass of juice - even if you drink lots of it during the day, juice has hardly any fibre and has loads of sugar which is bad for your teeth. • More than one portion of beans or pulses a day, because they don't give the same mixture of vitamins and minerals as fruit and veg. • Jam. • Vitamin pills and supplements, as they don't contain fibre. • Munching your favourite fruit or vegetable five times a day. You need to eat a variety to get the maximum benefits from all the different nutrients. Are there any shortcuts?

• Slice banana into your cereal. • Snack on an apple, banana, handful of grapes or raisins rather than a packet of crisps. • Have a glass of orange juice. • Dip veg sticks (e.g. carrots, celery) into salsa sauce. • Stuff salad bits such as cucumber, lettuce and tomato into your sarnies. • Add extra vegetables to pizza, pasta sauces, soups and stir-fries. • Replace stodgy puddings with a hunk of melon or a fruit salad.

125 Updated July 2010 • Make a smoothie - blend low fat natural yoghurt with two handfuls of blackberries, blueberries or raspberries. • Make fruit kebabs by threading bite-sized chunks of apples, pears, strawberries and pineapple onto wooden skewers - you could even grill or barbeque them. A Good Breakfast

Have you ever seen a diet plan that told you to skip breakfast completely? No, of course you haven't. So why are so many young women doing it anyway?

A recent report showed that nearly 20% of teenage schoolgirls were skipping breakfast because they thought it would help them lose weight. Around one in twenty miss both lunch and breakfast, and while 60% thought that they needed to diet only 16% were actually overweight.

It's one thing to oversleep and rush out hungry, but deliberately missing the first meal of the day is a different matter altogether. And it won't help you to lose weight, quite the opposite in fact. That's right, avoiding breakfast can even make you put weight on.

Think about it. Breakfast. Break - fast. Your body has been fasting overnight, and in the morning you are almost in the first stages of starvation. You need to refuel and boost your metabolism to keep you going through until lunchtime.

If you starve your body it will get its own back sooner or later. It might make you feel sick, shaky or irritable. You will probably find it hard to concentrate at work or college, and around 11am, you're likely to start craving sweets, biscuits and chocolate. So you binge on snack foods, and you miss out on vital nutrients.

Be kinder to your body and start the day with a light meal such as cereal with milk, followed by some whole meal toast and fruit or pure fruit juice. If you want a cooked breakfast then why not help yourself to a bowl of porridge, or a big plate of baked beans with poached eggs or grilled sausages and bacon. Food poisoning and hygiene

Like so many other things in live, when it comes to food preparation and storage you have to keep it clean or suffer the consequences. Cockroaches

With the body of a mutant beetle and the mind of Satan himself, cockroaches tend to cluster where you don't clean, especially humid areas such as air ducts and pipe work. At night, they scuttle out to forage for food, contaminating everything they touch and creating a serious health hazard.

Dealing with it: Contact your landlord, local council, or pest control company. Bait will be set down in the affected area, which foraging cockroaches take back to their nests and make a date with death. Food poisoning

Of all the things you touch in your hovel on an average day, from the cat's collar to the TV remote, food scores highest in terms of germ transmission. It's not just bacteria either, but toxins, viruses and even parasites. Here are some of the main contenders.

126 Updated July 2010 • Salmonella: Bacteria found in raw or undercooked eggs, unpasturised milk, meat and fish. Cooking food properly should wipe it out. • E. Coli: Potentially life threatening if you catch the unlucky strain, this bacteria is found in raw or undercooked meat and can be left behind on chopping boards. Thorough cooking and scrubbing your paws after handling meat should ensure you don't go down with a dose. Also be sure to wash up boards and utensils in hot water and detergent once you've finished - a wipe down with a cloth just won't do. • Staphylococcus Aureus: This bug is largely spread by mucky hands and sneezes, and can't be killed by cooking food. So don't be a slob over the stove, and if standards slip, then consider some kind of salad bar sneeze-shield adaptation. • Hepatitis A: A virus that can be passed by handling food with unwashed hands, causing anything from jaundice to liver problems. • Toxoplasmosis: A parasite found in both cat poo and poultry dishes. Not because the cat crapped in your chicken before you tucked in, but because you haven't cooked it properly (the chicken that is, not the cat).

Dealing with it: Store and handle food correctly, and make hygiene a priority in your kitchen. This means washing hands regularly, keeping a cutting board for meat only, and scrubbing it thoroughly after use. If you plan on tasting food while cooking, don't go stirring with the same utensil afterwards.

Keep your fridge under 40 degrees Fahrenheit, and use sealed containers for meat products. Also change your dishcloth regularly, and if you can't bring yourself to buy a new scrubbing brush then boil it in a pan of water every now and then. Mice & rats

Small, furry, but far from cute, rodents are guaranteed to make your grubby life even more horrible. They'll eat anything, not just food but bits of your hovel itself - from the wallpaper to wiring insulation. Then there's the disease to consider, which is carried on their feet and spread through urine and droppings, not to mention the threat of ticks and fleas.

Mice and rats are cautious of hovel dwellers, but tend to leave quite a mess behind - including dark brown droppings (mouse poo measures approximately quarter of an inch in length, while rat droppings clock in up to three times the size). You may even hear them in the very fabric of your hovel, scuttling about behind the skirting boards, laughing at your lot in life.

Dealing with it: If you're living with rodents, it's time to show them who is boss. For a start mice and rats breed faster than a rabbit on a Viagra drip, so consider your options and fast:

• Traps: Baited 'snap traps' make an effective snare, providing you don't gag at the prospect of removing broken-backed corpses in the morning (wearing gloves, of course). There are more humane alternatives that effectively cage unwary rodents, but you have to be sure you can 'evict' them effectively. Visit your local hardware store and seek advice on a trap that works for you. • Poison: Should be considered a last resort, as it's hard to handle safely and results in slow- dying vermin that crawl off to die in places you'll never think to look - until the smell of decay leads you there. • Poison products are available from most hardware stores, but you might fare better in the hands of professionals. Consult your landlord, or look up Pest Control in the phone book. • Prevention: The most effective option, and one that doesn't involve turning your kitchen floor into a slaughterhouse. Regular cleaning, combined with food storage sense, should deter vermin, as do pet cats.

127 Updated July 2010 Food additives

Stabilisers, emulsifiers and preservatives: what are they and should we be worried? What are food additives?

Different additives serve different functions, from colouring, sweeteners and flavouring, to preservatives (to stop food rotting too quickly), stabilisers (for consistency), emulsifiers (to keep food smooth) and acidulants (for added zing). Some additives occur naturally, like salt, vinegar or sugar, while others are produced in the laboratory. What's with the E prefix, and the numbers that follow?

In Europe, use of all food additives is controlled by law. In 1982, the EEC introduced a means of categorising additives, along with more stringent labelling requirements on food products. Pick up a bottle of orange squash, for example, and the label will reveal what additives you're about to consume, for example E102, a synthetic yellow dye called tartrazine. To find out what each E- additive is in plain English, click here (nb: This link is to the Food Additives and Ingredients Association. It represents companies who manufacture and market food additives and ingredients.) How many additives have EEC approval?

A total of 297. This breaks down as 43 colours, 12 sweeteners, and 212 in other categories. There are also hundreds of flavourings which do not have E numbers. Are additives bad for me?

The majority of food additives have no negative impact on health, but controversy does surround some E numbers (including E102!). Adverse reactions, hyperactivity in children, allergies and asthma are all common concerns. For a view of possible problems caused by additives, click here (nb: This is a link to the Food Commission, be aware that it does take a different view from the one held by The Food Additives and Ingredients Association). If I bounce off the walls or get wheezing, diarrhoea, or itchy skin after a meal, should I blame food additives?

Not immediately, but you should regard them as possible suspects. Consult your GP first, and then kick off your investigation by eliminating likely foodstuffs until you can finish a meal without feeling weird or wired. Your GP should then be able to identify what additives are to blame, and help you devise a diet that avoids the problem but doesn't compromise you on the nutrition front. Food allergies

Many people notice symptoms after eating a certain food and convince themselves that an allergy is the cause. Here's why you shouldn't self-diagnose.

128 Updated July 2010 What is an allergy?

A true food allergy is an immune reaction to an allergen (a foreign substance). Common allergens in children are: cow's milk, egg, wheat, soya, and peanuts. In adults: seafood, nuts, or certain fruit and vegetables can also cause reactions. Up to 20% of people claim to have some kind of food allergy, but only around 1% of adults and 3-4% of children are truly allergic, according to a report by the British Medical Journal. Common symptoms

• Rashes, itching, breathing difficulties and swollen lips or mouth. • Vomiting, stomach cramps, and diarrhoea. • In extreme situations the person may collapse in anaphylactic shock, which needs immediate treatment with an injection of adrenaline. • In coeliac disease there is a delayed immune response to wheat protein, causing damage to the lining of the intestines and diarrhoea. I think I may have an allergy

The best way to tell is to get a diagnosis by a doctor. This will involve them taking a full history of the symptoms, and usually a skin prick test or RAST (Radio Allergo Sorbent Test) test. Skin prick tests are relatively simple: a fine needle is used to gently prick through a drop of liquid that contains a known allergen. Several of these tests can be done on the forearm, and an allergy will cause reddened, itchy weals where the needle went in. For the RAST test, a blood sample is taken and tested for specific antibodies (IgE) that act against certain foods. This method can be used to test for over 400 allergens.

There are many other tests available, but some of them are unscientific and are considered to be inaccurate by bodies such as the British Society for Allergy and Clinical Immunology, or the British Medical Journal. Misdiagnosis of allergies can lead to a person severely restricting their diet, and even reaching a state of malnutrition. Some of these discredited tests include:

• Leucocytotoxic tests: white blood cells are mixed with allergens. Vega testing: 'disordered electromagnetic currents' in the body are tested for. • Applied kinesiology: loss of muscle strength is tested for. • In addition to the skin-prick or RAST tests, the person may be asked to keep a food diary to see when their symptoms occur. They may also be asked to do a 'double-blind test' where they are fed two meals on separate occasions that appear identical, but one of them contains the substance they are supposedly allergic to.

Sometimes it is appropriate to follow an exclusion, or elimination, diet for between two and four weeks. The person eats only foods they know they're not allergic to for a few days, then starts reintroducing foods that are possible suspects. This must only be done for short periods, preferably under supervision of a dietician to make sure nutritional deficiencies do not occur. Coping with food allergies

If you are certain that you have an allergy, be sure to avoid that food by checking packets and labels of anything you eat, and being extra-careful when eating out in restaurants. If an itchy reaction has already started, antihistamines may help, but discuss this with your doctor. If there is a risk of anaphylactic shock (circulatory collapse), an adrenaline injection can be carried by the sufferer, who should also tell friends how to inject them if an emergency arises.

129 Updated July 2010 What's the difference between an allergy and intolerance?

Intolerances - or food sensitivities - are more common than allergies and do not cause the same immune response. With an allergy, a tiny amount of the problem food can cause a reaction, whereas intolerance usually requires a larger quantity to be consumed for a reaction to take place. Often the symptoms of food intolerance start some time after eating the food, which can make the condition difficult to diagnose.

Common symptoms include: flushing, abdominal pain, vomiting, and diarrhoea. What causes intolerance?

• In lactose (milk) intolerance, sufferers lack the enzyme to digest the milk sugar. In some countries such as Thailand, more than two thirds of the population are lactose intolerant, although it is much less common in the UK. • Reactions to certain food additives, such as sulphites, monosodium glutamate, and caffeine. • Certain people are sensitive to the effects of a chemical called histamine, found naturally in some foods. Detecting intolerances

If you suspect that you have a food intolerance you should visit your GP before cutting out any food groups entirely, which could result in your diet falling short of vital nutrients. Only after you have been properly diagnosed should you avoid the problem food - preferably under the consultation of a GP or nutritionist. Organic food

Organic food and drink is becoming more and more popular. But what makes something organic?

With a huge growth in demand, the UK can only provide 30% of the organic food consumed here - the rest still needs to be brought from more developed markets abroad. Increased numbers of farmers are turning to organic production but they and their farms must undergo a conversion period before they can obtain the coveted organic certification. The largest certification body in the UK is the Soil Association who regularly inspects producers to ensure compliance with the organic production standards. General opinion

Despite only 11% of 15-24 year olds believing organic produce is better for you than ordinary food, more and more people are turning to organic food following the recent food scares of foot-and- mouth, salmonella, BSE and e-coli. Fresh organic produce contains on average 50% more vitamins, minerals, enzymes and other micronutrients than intensively farmed produce, thus winning the health vote. It is also seen as a way to avoid eating genetically modified (GM) food. What is Organic Food?

Food that has not been aided during growth with 'artificial chemicals': these would include pesticides and herbicides, or, as far as animals are concerned modern medical and chemical treatments. Many people are concerned about the potential build-up of chemical residues in the

130 Updated July 2010 body from conventionally farmed food. Organic foods have lower levels of contaminants and several reports have found higher levels of minerals. Definition of organic farming

Organic production systems are designed to produce optimum quantities of food of high nutritional quality by using practises that try to avoid the use of agrochemical inputs and which minimize damage to the environment and wildlife. This means that many things such as weeding need to be done manually. Animal welfare is a top priority for organic farmers - prevention of disease rather than cure is their major concern. Healthy animals are less susceptible to disease and organically farmed animals do not receive routine antibiotics or growth promoters. Buying organic

You can buy organic food at an increasing number of outlets. The supermarkets have good ranges but you often find a wider selection if you go to specialist organic shops. There are many organic farm shops around, selling their produce directly to the public. Also, check out your local farmers' markets where you will often find a local organic farmer selling whatever is in season. Box schemes are another way of buying organic food. A box full of seasonal fruit and vegetables is delivered either to your home or a local pick-up point. If you don't like something, you can usually ask for it to be left out but otherwise you get what comes in the box. Most box schemes are local or regional but there are some national ones and some provide a whole range of shopping, not just vegetables. Diet industry

If you've ever wondered whether diet foods and pills can really help you lose weight, or what the rules are about advertising these products, read on.

It's tempting to get sucked in by the media, and start thinking that the only way to be attractive is to be super-thin. The diet food industry is big business and before you buy into it, here are a few things you should know about diet foods:

• No single product labelled 'diet', 'lite', or 'low-calorie' can help you to lose weight. • If you don't modify your whole diet and take regular exercise, you won't lose weight. • Diet foods commonly contain artificial additives such as colours, flavours, flavour enhancers, thickeners, and so on, to make them more appealing or palatable. • Some nutritionists think that 'lite' foods encourage the continued use of junk food, rather than promoting healthy eating. Expensive diet foods may contain more water than their cheaper, non-diet counterparts. Why pay so much for added water? • Low-fat products often contain more refined sugar than similar full-fat products. Check the label. Pills, props and potions

Look in any national paper, teen or women's magazine, or slimming magazine. Advertised products and services are everywhere and include: tablets, creams, slimming clubs, supplements, body wraps, slimming belts, books, videos, alternative therapies, and diet foods.

Weight loss products are sometimes marketed using outrageous claims. Fortunately, the Advertising Standards Authority (ASA) exists to prevent misleading claims and exaggerations. It has an

131 Updated July 2010 advertising code for diet foods and slimming products, and regulates adverts in newspapers, magazines, and leaflets.

The majority of 'miracle weight loss' claims seem to be made in adverts in tabloid newspapers. However, adverts on the internet are a bit of a grey area, so consumers should be very careful if they're tempted to buy online. Rules for slimming adverts

• They should never be aimed at anyone under 18. • They must not give the impression that you can eat as much as you like and still lose weight. • They should not suggest the amount of weight that will be lost during a certain period. • They should not suggest that being underweight is healthy. • If medicinal claims are made about a product (e.g. it boosts thyroid function), the product should have a Medicinal Licence. • If a product claims to have a specific effect (e.g. speeds up metabolism), it must be backed up with firm scientific evidence from practical trials. • Vitamins and minerals must not be promoted as weight loss products, but they can be offered as supplements to those on restricted diets. • Advertisers promoting diets that fall below 800 calories per day should encourage users to take medical advice before embarking on them. • Short-term loss of girth may be achieved by wearing a tight-fitting garment. This should not be described as permanent, nor should it be confused with weight loss.

"Claims for slimming products are frequently misleading and sometimes even dangerous," says Kath Dalmeny of the Food Commission. Don't fall for the products that claim to give you a quick and easy fix, or tell you they have 'miracle fat-burning powers.' Obesity requires medical attention, so don't be tempted to diagnose and treat yourself, go to see your GP instead. Good food websites

This guide has the best, the weird, and the wonderful food sites on the internet. Classics

BBC

The good old beeb have done pretty well with their food site. The site is fairly easy to navigate and offers a recipe finder, where you can search their site by ingredient or dish name. There is an ask the chef questions section, with FAQs and the option to ask your obscure culinary questions as well as a healthy eating guide to keep your diet balanced.

For those of you who care, or aspire to be a celeb chef you can read how all the c-list cookery stars made it and look at some of their recipes. Alternatively you can print out their pic and throw darts at it. Your call.

Delia

More for your mum or your gran this one, however if you aren't irritated by the constant reminder that this site is Delia's, the recipe's are Delia's and Delia seems to love herself a lot, then you will find the occasional useful tip. Myself, I decided that Delia's diary, Travels with Delia, and chat with Delia were just all too vomit-inducing.

132 Updated July 2010 Organic

Abel and Cole

Reasonably priced organic fruit, veg, meat and bread boxed up and delivered for free to your door. Not only that they also have recipes that you can choose by the veg you have in your cupboard. Fantastic. Obscure

Out of the Frying Pan

This site has a range of bizarre recipes, recently circulating the office was the ingenious chicken.beer.butt. It's not all this odd; however, the site also boasts the A-Z of cocktail recipes, cheap eats for when your money is tight, and member ratings for the dishes. They have an herbs and spices encyclopedia, chef's tips on how to look after the tools of the trade, recipes for entertaining, and a guide to gadgets and measurements. You can get involved too, by submitting your own recipes or reviewing a cookbook. Ironic

Little Chef

Motorway madness - from the joyous news that little chef lollipops are back, to a route planner to make sure all your meals will be catered for by the vertically challenged cook, this site is a joy to behold, with or without the irony. You can check out their menu beforehand, complete with photos, or play a game, enter a competition or download the stylish wallpaper. Roll on the next bank holiday.

Obesity

Little bit tubby around the midriff? Can't get up a flight of stairs without getting out of breath? Maybe you're a bit overweight.... Being overweight

In simple terms, overweight means you're too heavy for your height. The term obese is used for someone who is very overweight, and grossly/morbidly obese means they are even heavier.

The body mass index (BMI) is a simple formula that takes into account your weight and your height. If you are a healthy weight, your BMI should be between 20 and 25. Any more than this, and you are likely to be overweight. If your BMI is over 30, you should seriously think about changing your diet and increasing the amount you exercise, but see a doctor first. Why does it happen?

Although many people blame genetics, metabolism, hormones, or their glands, these are in fact very rare reasons for weight gain. It's a simple equation: if you take in more energy (joules/calories) from food and drink than you use up, the body stores the excess as fat. Thin people often have slower metabolisms than fat people, contrary to popular opinion, and it's mainly due to the fact that they have less body tissue using up energy.

133 Updated July 2010 The current situation

In the UK at the moment about half of us are overweight, and 17% of men and 21% of women are clinically obese. Around a third of girls are overweight and 10% are clinically obese, compared with boys where 27% are overweight but a larger proportion (20%) are clinically obese. In the next ten years it's been estimated that we will rise to the levels currently seen in the USA, where 55% of adults weigh too much for their height, and one in four are obese. Long term risks

Extreme obesity carries a risk of premature death. The more obese someone becomes, the more likely they are to suffer from high blood pressure, strokes, heart and arterial disease, diabetes, gallstones, joint pain, reduced mobility and even some forms of cancer. The beer-belly pattern of obesity (mostly seen in men) is thought to be worse for health than the pear-shaped pattern of obesity (commoner in women), possibly because it affects the pattern of fats in the blood more strongly. What can be done?

The mainstay of tackling obesity is a change of lifestyle. That means having a healthier diet and taking more exercise. In addition to these measures some people will need medical treatment, such as therapy for compulsive eating patterns or sometimes drugs and surgery. Fit body, tight budget

We'd all like a slim, toned body, but we can't all afford gym membership fees. However, there are lots of low cost ways to exercise and some of them are even free. Walking

The most obvious form of exercise we can all do anytime anywhere is low impact, so the risk of injury is minimal and all you need is a comfortable pair of walking shoes. You can have a laugh walking with a mate or you can fit it into your daily schedule for example, walk part of the way to work. On a note of caution, always tell someone where you are going and do not walk on your own after dark. The same goes for running. Jogging

Jogging and running are higher impact, so make sure you have a proper pair of running shoes. Again it's better with a friend, or a running club. If you are new to running start by jogging for one minute then walking for one minute and repeat for half an hour. After doing this three times a week for a week or two, increase to two minutes running, one minute walking. Keep increasing the amount of running at a comfortable level. Details of organized runs and running clubs can be found in magazines like Runners World. Cycling

Look out for adverts for secondhand equipment and you can pick up an almost-new bike cheaply. You will need to make a one off investment in safety stuff, like a helmet and reflective stripe. Cycling is also a handy mode of transport and can save you a fortune in fares or petrol. You can do your weekly shop at Sainsburys with a rucksack then cycle home, instead of splashing out on taxis.

134 Updated July 2010 Team sports

If you enjoy team sports like netball or football check out what is happening in your area. Motivation shouldn't be a problem when you know you'd be letting the team down if you don't turn up and the cost is minimal. Dancing

If, like many of us, you wouldn't be seen dead dancing in public, you can still dance like a maniac while the calories fly off in the privacy of your own home. It's great fun and there is no embarrassment factor! Trampettes

Trampettes are like mini trampolines. Claire, a fitness instructor in Staffordshire, swears by her trampette, which she bought from Argos for £17 three years ago. "It's a good way to get into exercise without getting scared off by over-exhaustion or boredom. I have my own music on (loud!) and have a bit of a disco on it. I jog on it for at least 30 minutes but have quite often got carried away and spent over an hour dancing up and down like a flea on a dog!" Videos

There are a wide variety of home exercise videos on the market, from aerobics and strength training to Pilates and yoga. Swap videos with friends or borrow them from your local library. Sticking to it

Selim Arieff, personal trainer for Get Motivated, says, "the key to success is to find something you enjoy. Otherwise there is no way you are going to stick at it." Try to exercise three to five times a week for 30 to 60 minutes. You will get a better all round workout the more different activities you do. Getting fit

The smart guide to shaping up. What exactly does 'fit' mean?

Different authorities have differing opinions on what makes someone 'fit'. The bottom line is this: if you're physically fit, you can do your chosen form of exercise without ending up completely exhausted. To do this you need: strength, endurance, speed, flexibility, and so on (see our glossary at the bottom for more details). To be good at a particular sport (also called motor fitness), you might also need quick reaction times, agility, balance, co-ordination, and power. Fit me up, then!

If you've decided to get fit, don't keep putting it off: procrastination is deadly. Then again, a little thought is needed first, rather than going at it hell for leather. People who go straight in without any knowledge or the right gear can earn some serious chafing and blisters, making them more likely to give up.

135 Updated July 2010 Most trainers suggest that you should start gradually and build up from there. If you're completely unfit or have had any illness or ongoing health problem, consult your doctor before starting an exercise regime. Exercise can improve many health conditions, but check first, in case you have something that needs temporary rest. Make sure you're wearing the right clothing and have the correct safety equipment if required.

Pick a form of exercise that you can do frequently and will enjoy. You can also mix up the types of exercise that you do, for all round body conditioning. Remember that getting fit can take several weeks or months. It's easy to get frustrated or give up, but hang in there. You should see some obvious results within six to eight weeks. A simple plan

The first phase: get your body used to frequent moderate levels of activity for the first four to six weeks. Your exercise should include stretching and a warm up, continuous aerobic activity, some toning exercises, and a warm down afterwards. To see benefits you need to do enough to increase your heart rate (to between 60 and 70% of its maximum) and make you breathe deeper.

Improvers: increase your levels of activity slightly every couple of weeks. Your body is adapting to the exercise, so you need to push it slightly harder to keep getting results. Increase the length of your exercise sessions, or the intensity of them.

Maintenance: after about six months, the average person has reached a level of fitness that they're happy with, and decides to stick with their current level of exercise to maintain their fitness. If you're training for sport or competitions, you will probably need to push yourself for longer. Fitness glossary

Agility: being able to go through a series of fast and powerful movements. Balance: being able to control the position of the body either when moving or when still. Cardio-respiratory endurance: how effective your heart and lungs are at getting oxygen and fuel around the body for movement, and how well your body uses them. Co-ordination: being able to integrate agility and balance, to move effectively. Flexibility: the range of movements that you have in your joints. Muscular (or strength) endurance: how well your muscle fibres can repeatedly do the same actions without tiring. Sometimes called stamina. Power: your ability to make fast and controlled muscular contractions, in an explosive burst. Speed: your ability to move a set distance in a certain time. Strength: the maximum force that your muscles can produce by contracting against resistance. Someone who is very strong may appear fit, but could have very little stamina or flexibility. Training and diet

Sports nutrition is big business. Fortunately, most of us don't need to shell out a fortune on expensive products to be in good health. Fuel

If you're exercising, you're going to be using up more calories than usual. While some people welcome a little weight loss, you'll have to fuel up eventually or you'll waste away. Your body can use fat, protein, or carbohydrate to gain energy. It depends on the type of exercise you do, but generally starchy foods are a good way to get slow-release energy, and if you just need an

136 Updated July 2010 occasional quick boost then sweet or sugary food can help. "A high-carbohydrate snack 30-60 minutes before exercise, such as a jam sandwich, banana or sports drink, is generally found to be beneficial," says Dr Sam Stear, author of Fuelling Fitness for Sports Performance. "David Beckham keeps jelly babies in his pocket and Madonna likes to fuel her dance routines with a slice of toast and strawberry jam." Protein

Protein is needed to build and repair muscles and for hundreds of other structures, enzymes and so on around the body. It's healthiest in lean forms (such as skinless chicken or many vegetarian foods), or as fish (white or oily). Increasing your exercise levels slightly will not increase your need for protein; it's only needed when you're training very hard - say an hour each day at high intensity. Long distance runners or weight lifters may need double the usual amount. Vitamins, minerals, and more

Even if you're eating more starchy food, don't forget to include lots of fruit and veg in your diet. It's the best way to get your vitamins and minerals, all in the forms that the body can absorb most efficiently. If you do want to take commercial preparations, a good multivitamin and mineral supplement will be enough for most people. Many sport supplements are a waste of money, and most professional sportspeople don't need them, no matter how much exercise they do. If you're not eating regular meals or are dieting, you may well need extra nutrients. Water!

Getting all hot and sweaty makes your lose water and salts, so take a water bottle into the gym and sip away at it. During moderate exercise, an average person loses 500ml of water every 30 minutes. "You need to drink about 1.2 litres of fluid for every kilogram of body weight lost during exercise, so remember to weigh yourself before and after you exercise," say Dr Sam Stear. Remember that you need more in hot weather too. Drinks containing caffeine or lots of sugar can have a dehydrating effect on the body, so avoid them when you're exercising. Stick to water, diluted fruit juice, or isotonic sports drinks.

Tone up, chill out

Want a fit, toned body without breaking a sweat? Try out this lot for a calmer approach to exercise. Yoga

Suppleness, strength, stamina and co-ordination. If all this sounds great, then yoga could be for you. Originating from India over 5,000 years ago, it comprises of a series of postures, poses and breathing methods aimed at uniting mind, body and spirit. There are many different types of yoga, so if you don't enjoy the first class you attend, try a different class. Find out more about each type by visiting Yogapoint's website and try to think about what you want to get out of it - some forms of yoga are more meditative while others are quite energetic.

Benefits: Increases flexibility, stamina and strength; promotes spiritual calm; reduces stress; gives the person more physical energy. Drawbacks: A risk of injury, low weight loss potential, frustration at getting into the more difficult positions and learning all the words and phrases.

137 Updated July 2010 What do I need? Comfy gym clothes that stay in place while you bend in all manner of strange positions. Yoga requires little actual equipment, although you could benefit from buying your own mat. Pilates

A series of muscle-toning exercises, usually done as mat work, or with specially designed weight machines. There are several different teaching methods; some of them are billed as 'pilates based body conditioning'. It was invented by Josef Pilates, a German circus performer, who was imprisoned in the UK during World War 1. He designed a series of exercises that could be done in a confined space, and set about teaching his fellow inmates.

Benefits: Many people who do pilates say it helps them to tone up, and to relax. Exercises are done slowly with rests in between, so it's not the best way to improve your aerobic fitness. The emphasis is on building strong core muscles (back and stomach), balance, co-ordination, strength and flexibility. Drawbacks: Some exercises are unsuitable for people with back problems, so it's important to have an experienced teacher who can suggest alternative exercises.

138 Updated July 2010

DAY TO DAY LIVING

This section covers:

• HOW TO CHANGE A PLUG

• ADVICE ON FUSES

• WASHING MACHINES AND LAUNDRY

• READING METERS

• GAS SAFETY TIPS

• ELECTRICITY SAFETY TIPS

• WHAT TO DO IF THERE IS A FIRE

139 Updated July 2010 CHANGING A PLUG

Wiring a plug

Difficulty Cost

Contents

• Electric Plugs • Fitting a new plug • Related Pages • Experts in your area

Caution

Electricity is dangerous and can be hazardous. In doubt? Call a qualified electrician - Electricians Electric Plugs

The colours of wire used in flex should be Blue for Neutral (N), Brown for Live (L), and Green and Yellow for Earth (E or ), this is the current standard and has been so for many years. However the previous standard is sometimes encountered and this is Black for Neutral (N), Red for Live (L), and Green for Earth (E or ).

By law in the UK new electrical products should now come fitted with a plug. Plugs sometimes need attention because they become damaged, or need a fuse changing. A damaged plug should be changed immediately as it poses a safety risk.

Fitting a new plug Unscrew the new plug and remove the cover. The layout below is the layout of a UK plug. The fuse is on the right hand side and sometimes depending on the make of plug is best removed to allow access to the terminal.

The terminal on the bottom right next to the fuse should be connected to the Live (Brown) cable. The left hand terminal should be connected to the Neutral (Blue) cable. Finally the top terminal should be connected to the Earth (Green and yellow) cable.

A simple way to remember the correct positions of the wires is:

BL - Bottom Left - BLue BR - Bottom Right - BRown

After connecting the wires, the appropriate fuse should be replaced (See Choosing the correct plug fuse) and finally the flex cable should be clamped in place using the cable grip at the bottom of the plug.

The cable grip is sometimes a screw down clamp and in other cases the plug has two flanges

140 Updated July 2010 which the cable should be pushed into to make it secure. It is very important that the cable flex is secured in this way to make the plug safe.

The device to which you are fitting a plug to, usually has an Earth wire (Green and Yellow). However some devices are double insulated which means they do not require an earth wire. Such devices are marked with .

Most modern new appliances now come with a moulded plug, this can not be opened. If you need to replace the fuse in a plug of this type, the fuse cartridge in the centre of the pins of the plug can be levered out with a small screwdriver. A fuse of the same rating should be used to replace the blown fuse. It is important to ascertain why the device blew a fuse in the first place.

Choosing the correct plug fuse

• Plug Fuses • Related Pages • Experts in your area

Caution

Electricity is dangerous and can be hazardous. In doubt? Call a qualified electrician - Electricians Plug Fuses

The three main types of fuses found in plugs are 3 amp, 5 amp and 13 amp. The table below shows the power range for each fuse type, this means that the fuse is suitable for devices within the range stated below.

Fuse Power Range (Watts) 3 Amp Up to 700 Watts 13 Amp 700 to 3000 Watts

The power rating for a particular device is usually written on the back of the device or if not it should be in the instruction manual.

How to Do Laundry Has a parent, spouse or someone else determined that it's time you did your own laundry? You'll soon discover it's a snap to clean your own clothes.

Steps: 1. Sort your clothes, making separate piles for whites, bright colours and darks. If you mix whites with colours in the wash, the colours may bleed onto and ruin your whites. Also separate clothes that tend to produce lint (towels, sweatshirts, chenille and flannel) from clothes that tend to attract lint (corduroy, velvets and permanent-press clothes).

2. As you sort, close zippers to prevent snagging, and empty pockets (you don't want soggy shreds of facial tissue all over your clothes!).

3. Pretreat heavy stains with laundry detergent or stain remover, heeding instructions on the product label.

4. Use the measuring cap of the detergent bottle or the cup found in detergent boxes to measure according

141 Updated July 2010 to the manufacturer's instructions.

5. Pour the soap into your washer or its detergent dispenser. Add liquid fabric softener, if desired, according to the product instructions.

6. Choose the water temperature for the wash cycle'hot, warm or cold; save on energy and opt for a cold rinse cycle for any load. Consult the labels on your clothes, your washing machine's instruction manual or the detergent container for recommendations. In general, use cold water to protect colours and darks from bleeding or fading, and to avoid shrinkage. Use warm or hot water for durable fabrics like cotton (make sure they're preshrunk), and to ensure that your whites stay white.

7. Start the washer before adding clothes, if you have time, to allow the detergent to dissolve in the water. The regular cycle suffices for most clothes, but use the gentle cycle for sheer or delicate fabrics. Adjust the water level to the size of your load.

8. If you need to add bleach, allow the machine to run for a few minutes to mix the detergent and water, then add about a cup of bleach to the washer or the bleach dispenser.

9. Add your clothes, close the lid and let the machine do its dirty work.

10. Put the clothes (and an anti-static sheet, if desired) in the dryer after the wash is complete. Hang delicates (such as bras and certain sweaters) to air dry. Check tags if in doubt.

11. Remove lint from the dryer's lint tray and then turn on the dryer.

12. Once the clothes are completely dry, remove them from the dryer or drying rack and fold them.

Tips: If you stuff too many clothes into the washer, it won't clean them very well.

Handle bleach carefully. Avoid splashing it directly onto clothes or yourself.

Warnings: Remember that you should typically dry-clean some fabrics silk, wool, linen and rayon, for example. You should hand-wash lingerie in the sink to preserve delicate lace and other elements.

142 Updated July 2010 Washing machine

Washerhelp summary

Buy a washing machine. Buy washing machine parts. Get washing machine repair advice. Read washing machine reviews. Washerhelp is full of washing machine help and advice (UK)

Washing machine parts

Understand the difference between genuine and non-genuine washing machine parts.

Help and advice on how to buy the right washing machine part from a supplier, including what information you need from the washing machine and where to find it.

Buying washing machine parts from a spares supplier: What to expect. How these companies work. Insider tips to save wasted journeys.

Spare parts technical support service: Do you really need the part? Help on fitting washing machine parts. Order a part through Washerhelp's parts service.

Buy washing machine spare Part

Looking to buy a washing machine part?

Washing machine parts

Buy Washing machine (washing machine reviews, buying advice and cheapest prices)

Thorough and unique washing machine reviews where you can find out about washing machines from a different point of view than that of the usual brochure or salesman.

Buying a new washing machine advice

Example questions: Should I buy a reconditioned washing machine? Should I buy an extended warranty/guarantee? Do all new washing machines use the same pipes and plumbing? Which is the best washing machine to buy? Do washing machines have built-in obsolescence? Where is the cheapest place to buy a new washing machine?

Washing machine reviews

Unlike most washing machine reviews, these are free, and aren't trying to sell you the washing machines reviewed.

Compare Prices on Washing Machines (If you already know which washing machine you want)

Find washing machines less than £260 (specialised price comparison search)

Compare, buy and save at Europe's leading shopping comparison portal.

143 Updated July 2010 Make sure you aren't paying over the odds for any product by checking out washing machine price comparison at Kelkoo

Washing machine

Should I turn off the water taps when the washing machine is not in use? Is it safe to leave the washing machine on while I'm out, or in bed? I only use 40° washes is that OK?

These are some of the questions answered in the general section. Washerhelp contains information on most aspects of washing machines by an engineer with 27 years experience in the trade. Many of the hints and tips on subjects, such as laundry and stain removal, will be relevant to all makes of washing machine.

Sample topics in this section: Using the washing machine. Detergents and liquids in the washing machine. Product safety recalls. Who owns who? (Who really makes your washing machine) and many others.

Filter water

Interested in filtering your drinking water? After researching the effects of limescale in washing machines I realised that poor tasting drinking water is another problem that can be solved with a plumbed in water filter. Read my comprehensive water filter review.

Washing machine repairs

Advice on general issues relating to washing machine repairs - either by a professional, or for a DIY washing machine repair.

Example questions: Should I contact the manufacturer or an independent company? I have a 5 year parts guarantee - should I use it? Should I look for a free estimate? Should I let my washing machine be taken away for repairs?

DIY washing machine repair help: Free advice on assessing and fixing basic washing machine faults. Research the Washerhelp forum for answers to common washing machine faults. Read the FAQ of common washing machine breakdowns.

Find a reputable repair company in your post code area

(See the full washing machine repairs page list over on the left navigation column)

Other examples of washing machine information on Washerhelp

Should I use Calgon anti-limescale tablets? What's best way to pull a washing machine out? Can I install a washing machine in a bathroom?

The washing machine smells

What people are saying about Washerhelp Read reviews about Washerhelp Washerhelp reviews on Dooyoo

NEW: Washing machine Parts explained

144 Updated July 2010 Washing machine pump

EMERGENCIES

We all hope it will never happen to us, but obviously it regularly happens to someone. Would you know what to do in an emergency?

Burst Pipe or Tank

When water comes through a bedroom ceiling it is usually from a burst pipe or leaking cold water tank in the loft.

Step 1 Turn off the main stopcock (clockwise). The stopcock can usually be found under the sink, or in the airing cupboard. This will stop any more water entering the cold water tank. Tip It is always a good idea to find out where the stopcock is situated before an emergency arises. Step 2 In order to drain the cold water tank as quickly as possible and, thereby, reducing the amount of water available to cause damage, turn on all the taps in the house and flush all toilets. When the taps stop running the leak should stop. Step 3 If the water is anywhere near a light fitting or switch, remove the appropriate fuse from the main fuse box. Tips Again it is a good idea to familiarise yourself with the main fuse box in case of future emergencies. DO NOT replace the fuse until everything has completely dried out. Step 4 If the water is causing the ceiling plaster to bulge, hold a container under the bulge and make a hole in the bulge with a screwdriver or scissors, thus releasing the water. This should confine the damage to a smaller area. Step 5 Switch off the water heater or damp down a solid fuel boiler (the fire does not need to be completely extinguished as the hot-water cylinder will not have been emptied) - unless someone takes a bath of course! Step 6 Find the source of the leak. If it comes from the tank itself or a pipe which is fed by the cold water tank, fix the ball cock in the tank in order to close the valve (i.e. raise it to a high position) thus preventing the tank from refilling once the water is turned back on. Step 7 As long as you are sure the ball cock valve is closed, turn the stop cock back on. This will give you cold water in the kitchen tap (as this comes direct from the mains), toilets cisterns can be filled with a bucket. Step 8 Contact a plumber Good Luck!

How to read your meter

There are three types of meter: the digital meter, the dial meter and the Super Tariff meter.

Digital Meters

These are the modern types of meter. The amount of units used is shown by a row of numbers. Always remember that the reading on a digital meter is the total number of units used.

If and when the total number of units recorded exceeds 99,999 the meter starts again at 0 (just like the mileage indicator on a car).

145 Updated July 2010 How to read a digital meter

A digital meter has a row of number. Please note down the numbers as they read from left to right. Ignore the last red number.

How to read an Economy 7 electricity meter

There are two types of Economy 7 meter. The first has a single row of numbers that shows 'day rate' electricity. To provide a reading for 'night rate' electricity, press the red button.

The other type of Economy 7 meter has two displays - the top row is for 'day rate' electricity and the bottom row shows 'night rate'.

For both types of Economy 7 meter, please read and provide the numbers from left to right, ignoring the last red number.

How to read a dial meter

Read the numbers on the dials from left to right, ignoring the last red dial. If the needle is between two figures, write down the lower figure. If it's between 9 and 0, write down 9.

How to read a Super Tariff meter

Your Super Tariff meter is very easy to use. Instead of dials, it has a liquid crystal display. By pressing the blue reference button on the meter in sequence, the display will show:

1. Time

2. Today's date

3. Test screen

4. Meter reading for Rate 1A - Day Rate (General usage, daytime)

5. Meter reading for Rate 2A - Night Rate (General usage, night time)

6. Dummy display - just ignore this

7. Meter reading for Rate 2B - Heat Rate (Storage space and water heating)

After this sequence, the meter will revert to showing the meter reading now in operation.

How to read a prepayment meter

For assistance with reading a prepayment of Quantum meter call Customer Service on 08456 00 55 88.

Further help

Not all meters are exactly the same. So before you read your own meter, make sure you fully understand how it works.

For further information on how to read any type of electricity meter please call 08457 145 146. Boiler trouble

What's invisible, has no taste and yet kills about 50 people in the UK in their own homes every year?

It's not a riddle or a sick joke - the answer is carbon monoxide!

You can't see it, you can't smell it or taste it. Carbon monoxide or CO, is not confined to the test tubes of some distant laboratory or the product of an industrial plant - it is produced by all fossil fuel burning appliances, such as the car and central heating system, boiler, gas water heaters and gas

146 Updated July 2010 fires. It can be produced in dangerous quantities when a gas or other fuel appliances haven't been installed or serviced properly and even when a chimney flue or another ventilation source has become blocked. Carbon monoxide poisoning can be mistaken for other common maladies and the symptoms can look like flu.

Many people do not know how old their central heating system is. Most people replace their car every five years or so, but latest figures show that millions of boilers exist which are fairly old and may need to be serviced. Old boilers are a particular risk; even a new boiler appliance that has not been serviced properly could be a danger. Too many of us fail to realise that by simply ensuring all gas appliances are regularly serviced or that even by installing a CO detector, we can protect ourselves and families against the small risk of CO poisoning in the home.

At particular risk can be students in rented accommodation and most do not know about carbon monoxide, their rights and responsibilities.

Ask yourself:

• Is my central heating system running safely and efficiently? • Is my system properly ventilated? • Are detectors available and if so what is the best type? • How can I tell if my system is a risk? • How can I minimise the risk of dangerous levels of CO emission? • Do I know my rights as a tenant regarding gas servicing? • Do I know what steps I can take to ensure my appliances are safe and regularly serviced? Gas leaks

Carbon monoxide kills between 30 and 40 people in their homes every year. This tells you how to keep your place safe, and what to do in the case of a gas leak... Gas Safety

• Preventing deaths from carbon monoxide poisoning requires the regular servicing of gas appliances and the maintenance of sufficient ventilation to the rooms containing the appliances, by the use of both dedicated flues and other means. Carbon monoxide is a product of the incomplete combustion of gas. • Landlords are obliged to have both appliances and flues inspected every 12 months, and must keep records of inspections and of any repairs done to show to tenants, under the Gas Safety (Installation and Use) Regulations 1998. • Before renting a new house or flat with a gas appliance, ask to see its maintenance record. If the appliances and flues are not subsequently examined every year, ring the Health & Safety Executive's Gas Safety Action Line - 0800 300363. • If an appliance malfunctions (for example, it soots-up or burns with a yellow flame), or if, after using it, you experience symptoms including headache, chest pains, sickness or dizziness, stop using it straightaway and seek medical advice. Don't use the appliance again until it has been checked. • Never, ever, block up the ventilation system in rooms containing gas appliances; that draught is good for you and is essential for the appliance to burn efficiently. You should also beware if previous occupants have sealed up potential sources of ventilation.

147 Updated July 2010 If you can smell gas strongly

• Turn off the gas lever at the mains, which is next to the gas meter, by pulling the lever down. • Don't operate electrical switches - on or off. A spark could cause an explosion. • Open all doors and windows. • Put out cigarettes and any naked flames. • Avoid rooms with a strong smell of gas if possible as you may be overpowered. • Ring the local gas emergency telephone number: 0800 111999 immediately. If there is a weaker smell of gas...

• Check if a pilot light on a cooker, gas water heater, or gas fire has gone out, or a burner on the cooker has gone out. • Make sure you have turned off gas knobs properly. • If you find there is a leak, turn off the pilot light if there is a tap, or switch off gas at the mains by the gas meter. • Put out cigarettes, naked flames and switch off electric fires. • Open all doors and windows to let any lingering gas escape. Wait till smell of gas goes. • Turn on gas again at the mains, if you turned if off. • Relight the pilot light or burner. • If the smell of gas returns, phone your local gas emergency number immediately. Treat it as a serious gas leak and follow above procedures. Fire! Don't play the hero...

If you smell burning alert everyone in your flat. If you think the fire has taken hold in a closed room, don't open the door unless you are letting someone out, otherwise the flames could spread.

If you have any doubts about your ability to quickly extinguish a fire, don't put yourself at risk. Ring 999 and ask for the Fire Brigade. If the fire is serious, leave the premises before making that call.

We all try to prevent fire starting in our home. But it only takes an unguarded or careless moment for a fire to start. A couple of minutes later and your home could be filled with smoke. Smoke and fumes can kill - you will only have a short time to get out. Use it wisely and try not to panic. What to do if fire breaks out

• If you can safely do so, close the door of the room where the fire has started and close all other doors behind you. This will help delay the spread of smoke. • Before opening a closed door, use the back of your hand to touch it. Don't open it if it feels warm - the fire will be on the other side. • Get everyone out as quickly as possible. Don't try to pick up valuables or possessions. Make your way out safely and try not to panic. • Plan your escape route now. Don't wait until a fire starts. • Telephone the Fire Brigade on 999 from a neighbour's house or the nearest phone box. Clearly state the address of the fire. • Never go back into your home until a fire officer has told you it is safe.

148 Updated July 2010 What to do if you're cut off by fire

• Stay calm - OK this may seem obvious, but it's harder than you think, and you need to save that energy. • If you are prevented from getting out because of flames or smoke, try to move to a room at the front of the house. Close the door nearest the fire and block cracks with bedding or clothes to stop fire and smoke spreading into the room. Don't use nylon, foam, plastic, or other synthetic materials. • If you can call 999 and ask for the fire brigade. Otherwise open the window and try to attract the attention of others who can alert the fire brigade. • If the room becomes smoky, go down to floor level - it's easier to breathe because the smoke will rise upwards. • If you are in immediate danger, drop cushions or bedding to the ground to break your fall from the window. Get out feet first and lower yourself to the full length of your arms before dropping. Dealing with small fires If your chip pan or frying pan catches fire

• Turn off the hob. • Cover the pan with a large saucepan lid, a damp towel or fire blanket. • NEVER throw water on it. This can cause a fireball. • Don't move the pan. • Don't lift the lid, towel or blanket off the pan for 30 minutes, even if flames seem to have died down. If an electrical appliance catches fire

• Switch off electricity at the fuse box on/off switch. • Then extinguish flames with a damp towel, fire blanket, rug or fire extinguisher. • Only do this if you have turned off the electricity. • Don't use anything damp or wet on televisions or computers as residual electricity may remain in them. • Make sure any towel or rug you use is not made of nylon or synthetic material, as it is often inflammable. If your clothing, or someone else's catches fire

• Switch off electricity at fuse box if necessary. • Pour cold water on the flames. Watch out for electric wall sockets and electric appliances that may be on, so you don't pour water over them. • Wrap yourself or the other person whose clothing has been on fire in a blanket [not one made of nylon or other synthetic materials] • Ring 999 if burns are bad and ask for an ambulance. Any burn bigger than a 10 pence piece should be seen by a nurse or doctor. Fire safety

Fires are often caused by accidents. By checking all the safeguards are in place at home, you'll stand a better chance of getting out in one piece.

149 Updated July 2010 What to do...

• Make sure your fire exits are clear: don't be tempted to clutter up your stairs and hallway with junk, as this could cost you in the end. Not only is it dangerous to your safety, if the fire report shows the fire only spread because you had wedged open a fire door, you could be made liable for expenses because the insurance won't pay out. • Check your house is up to the right standards: if you are renting you can reasonably expect the house to contain fire doors and smoke alarms. If you share your house or flat with others but you do not all live together like a single family, your home is likely to be what is called a 'house (or flat) in multiple occupation' or 'HMO'.

Because of the additional demands and risks which sharing accommodation can give rise to, HMO's are subject to a number of additional controls.

• Shared houses: All houses in multiple occupations are subject to a set of regulations to ensure the repair, maintenance, cleanliness and good order of all means of escape from fire and other fire precautions. If your house is not properly managed, the council can prosecute. As well as taking landlords to court, local authorities can order them to bring their houses up to the standard of management required by the regulations. • Escape: Typically, in a small, two storey share-house, all that may be required is to isolate the staircase (the 'means of escape') by separating it from the habitable rooms, including kitchens, where a fire is most likely to start. This is done by fitting fire doors to the relevant rooms which both resist flame and stop smoke from blocking the main way out. Fitting fire detectors in the kitchen(s) and stairwell is a sensible step too. If your house has a detector, you should test it from time-to-time to ensure it works. If your house looks as though it should have better fire safety than it does, the sooner that is brought to the attention of the local council, the sooner they can do something about it, either by improving things or to put your mind at rest.

Insurance

Accidental Damage? Indemnity? We try and get to the truth behind insurance.

There are two basic types of household insurance; contents insurance and building insurance.

Contents insurance covers the contents of a home such as furniture, carpets, clothes, television, refrigerators, jewellery and so on. In other words, what you would take with you if you moved. Buildings insurance protects against damage to the actual structure of the home and to its fixtures and fittings. Contents and buildings policies can be bought separately or together in one package. Contents Insurance

Everyone needs contents insurance, even if living in rented accommodation or sharing with friends. Tenants are responsible for their own property and they should make sure they have insurance against the risk of damage by fire, storm, or flood. There are of course other dangers which affect rented as well as owner-occupied homes, think of burglary for example. Unfortunately many

150 Updated July 2010 people, particularly those living in rented property, ignore these dangers. About one in four households in Britain has no contents insurance at all.

Policies vary between insurers. They give cover to the contents while they are inside the home and, in some cases, while they are outside in the immediate surroundings of the home. Most policies extend to give limited cover for contents which are temporarily away from the home. For example in the UK this may mean your place of work or at a holiday hotel.

Contents insurance covers damage from a very wide range of risks. These include fire; theft; escape of water from tanks or pipes; oil leaking from fixed heating systems; storm; flood; riot or malicious damage; explosion; lightning may impact by aircraft, vehicles or animals; falling trees; subsidence and earthquake. A contents policy also covers the loss of rent or the additional cost of alternative accommodation if the home is made uninhabitable. Contents cover includes accidental breakage of mirrors and glass in furniture and there is some cover for damage to rented property where the tenant is liable for this.

An important extension of contents insurance covers the legal liability of the occupier. Liability could arise if other people are injured or their property damaged as a result of the occupier's negligence. This is a little known but very important fringe benefit of household insurance. If, for example, a householder carelessly let a dog run free and caused a serious road accident, then the householder ... and not the car drivers ... could be legally liable and face an expensive bill for damages and legal fees. Many household policies also offer cover for any legal expenses to sue someone or if you are sued. Buildings Insurance

Buildings insurance covers the structure of the house including fixtures and fittings, together with garages and outbuildings. There is limited cover for boundary walls, gates, paths, drives and swimming pools. In general, anything that would be left behind if the occupier moved is included in buildings insurance. If you're renting, buildings insurance is paid by the landlord, not you.

The policy should cover damage caused by fire, explosion, lightning, earthquake, the impact of aircraft vehicles or animals, theft or attempted theft, the breakage of aerials, and oil leaking from a central heating system. It also covers damage caused by riot and malicious persons, storm, flood, the escape of water from tanks or pipes, subsidence, landslip or heave, and falling trees. The cover for subsidence involves an excess and many policies have an excess on other sections such as theft or flood.

Buildings insurance can't cover everything. Exclusions often include storm or flood damage to gates and fences, and frost damage. If the home is left empty or unoccupied for over 30 days malicious damage, water leakage and theft won't be covered. Other exclusions are damage caused by war, rebellion and revolution and damage caused by sonic booms and contamination from radioactive fuel or waste. Householders can be compensated for damage from this last cause through special arrangements with the Government. The Sum Insured

• When householders buy contents or buildings insurance they must decide the right value to put on the items covered. This amount is known as the "sum insured". The premium to be paid depends upon this amount. Premium rates may be higher for certain special risks - for example for a home in an area where burglary happens frequently or for a thatched cottage. • The sum insured must be sufficient to cover the total value of the goods and buildings concerned. Many people unfortunately underestimate the cost of replacing or repairing their

151 Updated July 2010 homes and their contents. If the sum insured is set too low then, when damage occurs, the householder will find that the insurance could cover only a part of the cost. • For buildings, insurance must cover the full cost of rebuilding the property including architect and surveyors fees and the cost of clearing away the debris and meeting any new building regulations or by-laws. This is not the same as the market value of the house. • Rebuilding costs often rise at times when house prices are not moving and vice versa. Take the case of two identical houses in the same town. One is next door to a noisy factory in a crowded industrial area while the other house is on the outskirts of town with pleasant country views. The houses will command very different market prices but the rebuilding cost will be the same. • For contents, the full value is the cost of replacing the house as new. If everything in new policy is replacement as not taken, then an allowance should be deducted for wear and tear. The sum insured must be reviewed regularly, particularly at times of high inflation. Otherwise the householder will soon find that the sum insured is too low. Most insurance companies offer index-linked policies where the sum insured is automatically adjusted in line with general rises in costs. Accidental Damage

Policies spell out clearly the risks they cover - like fire, theft and flood. For "accidental damage" cover you have to pay much more premium. Then, you are covered against such risks as spilling paint on a carpet, or dropping a camera and breaking it. Indemnity or Replace-as-new?

Indemnity policies take full account of the wear and tear on goods so that any claim payment would reflect the age or condition of damaged items. For example the policy would pay less for a ten-year- old carpet damaged by fire than for a carpet which was only a few months old. Replacement-as-new policies provide for the full replacement of badly damaged or destroyed goods with new. There are usually some exceptions such as clothing and household linen.

Clearly, with such a policy, the sum insured (on which the premium is based) must be higher. For a replacement-as-new policy, the contents of the house must all be valued at their new price. Mixed policies can also be bought. These provide replacement-as-new cover for some items such as furniture, carpets and electrical goods which are less than a certain number of years old and indemnity cover for the rest. A guide to cleaning

Some of you may be lucky enough to have a cleaner, but the rest of us have to learn how to scrub. House meeting

Have a meeting when you first move in to discuss how you all want to deal with the cleaning, along with bills (who looks after which/ how will you work out the phone bill), food sharing (or not), noise and smoking (where/when is it OK?). What needs cleaning and how is outlined below: The bathroom

While there should be a general blitz in here at least every other week, all flatmates should wipe the bath and basin after use and clean the loo if they've made it all nasty. You could take it in turns to do the blitz, but make sure everyone bothers.

152 Updated July 2010 • Toilet: You need a squirty loo cleaner and a loo brush, plus a cloth/sponge to wipe under the seat. Not the nicest job to do, especially in big flats. • Sinks/ basins and showers: Wipe over with an all-purpose cleaner and then rinse. Unblock plughole of hair and pubes (nice). You can buy little stoppers for your plugholes that catch hairs, so that each person can empty this out after showering, saving you the nasty job. If your sink/ bath/ shower takes a long time to drain, wear rubber gloves and pour soda crystals down followed by boiling water. • Mirrors: Use glass cleaner and a clean, non-fluffy cloth. • Floor: If it's carpeted vacuum it, otherwise shake rugs outside, sweep, and then mop the floor. • Empty the bins: When they are full and take the bags out. Used condoms/ tampons reek after a while. The kitchen

Often the kitchen doubles as a lounge as student landlords try to squeeze as much rent as possible out of their properties. In this case it's even more important to keep the kitchen tidy. Rows normally blow up over the washing up oh and disappearing food. The best way to deal with kitchen mess is to all muck in as you go along while one person cleans it properly at least once a week.

• Washing up: Do this as often as possible and put things away. Either take it in turns or do your own, but don't leave all yours soaking do that your flatmates can't get at the sink. One easy way to avoid arguments if you have room is to buy a washing up bowl each, all in different colours to keep on the sideboard. This way you can put your own washing up in your bowl and do it when you need to. • Bins: Take the rubbish out when the bin is full, rubbish smells. • Surfaces: Try to keep them clear and wipe them down often. It can soon become infuriating to constantly have to tidy up after someone else before you can start cooking yourself. • Floor: Sweep the floor often to avoid mice and bugs moving in. Mop it every couple of weeks or when there's a mass spillage. • Oven: To make this less of a chore, try to wipe up spills when they happen (but don't burn yourself), or even easier, place a piece of tin foil on the bottom of the oven to catch the spillages and replace every so often.

You should aim to clean your oven properly monthly to avoid smoke and nasty fumes. Buy some oven cleaner and follow the instructions on the bottle, open the windows to as this product tends to be potent and can burn eyes and skin. (NB. Some ovens have a self-cleaning function, check the manual or ask your landlord whether yours does.) General

Take it in turns to:

• vacuum hallways, stairs and the lounge • empty bins when they are full and take the bags outside. • dust and wipe surfaces (tables, shelves etc.) • water plants • tidy up

153 Updated July 2010 Making it work (how to avoid rotas)

• When you all move in put some cash in a pot and buy loads of loo roll, light bulbs, bin bags, and cleaning products (washing up liquid, loo cleaner, Hoover bags, all purpose floor and surface cleaning fluid etc.) • You don't want to end up with one person doing the cleaning all the time, it's just not fair. Instead set up a time every two weeks where you all blitz the place clean, Sundays are often good for this after the hangover and before the pub. Guide to basic maintenance

It does what it says on the tin. We're not suggesting you become the next Handy Andy, but a little know-how could earn you a free pint or five.

Tool kit (things to 'borrow' from your parents' home): Screwdrivers (flat and cross head), claw hammer, penknife, pliers, spanner, spare fuses, screws, nails, and duct tape.

When you move in: Ask your landlord/ estate agent where you can find the stop valve for the water supply and the electricity trip switch box.

Emergencies: While this article is focusing on easy DIY and quick fixes, you should call your landlord or agency immediately if you have any major emergencies. Repairs

Turning the house supply of water off: To turn off your house supply you need to locate your stop valve, which will usually be under the kitchen sink or a downstairs floorboard by the front door. Ask your landlord when you move in. Turn it clockwise to turn it off, and anticlockwise to turn it on. Turning this off does not cut off the water supply to taps in the house, as the coldwater cistern will still be full.

Turning off the cold-water taps: You need to locate your cold-water cistern, probably in the loft, and find the pipe coming off it. This pipe will have a valve with a red/ orange handle; turn the handle clockwise to close it. (If you can't find this in the loft it may be in the airing cupboard).

Turning off hot taps: There should be a pipe leading off the hot water cylinder in the airing cupboard, this will have a valve with a red/ orange handle, turn it clockwise. (If you can't find it, you may spot it in the loft.)

Re-setting the electricity trip switch: Trip switches can be set off by dirty toasters, too many appliances being used at once, a blown light bulb, and faulty/ misused appliances etc. If you lose power you need to check whether it is just the trip switch. Your landlord should have told you where the box is, (usually the hallway or under the stairs). Open the cover to expose the trip switches. Check which switches have tripped to the OFF position and put them back on the ON position.

Faulty appliances: If the switch trips again the fault is probably caused by an appliance. You need to identify which circuit is affected and which appliance on that circuit is causing the problem. To do this walk around your flat and see which lights/ plug sockets are not working. Unplug all electrical appliances in this area, switch the trip back to ON and plug them back in one by one, when the trip switch goes OFF again you've got your culprit and should get an electrician to look at it.

154 Updated July 2010 How to change a fuse: Release the central screw that holds the two halves of the plug together, lever out the old fuse and replace it with a new one of the same amperage. Put the plug back together.

Unblocking a sink/ drain: Pour boiling water down the plughole, and then use a plunger. Next put on protective gloves and carefully pour soda crystals (caustic soda) down the plughole, using a length of stiff wire down to dislodge any stubborn blockages. If this doesn't work, contact your landlord. Make a habit of regularly pouring drain cleaner down your drains to prevent grease sticking.

The loo won't stop flushing: Lift up the cistern cover and pull the plastic float as high up as possible to stop the water. Then phone your landlord and ask them to send a plumber round.

Sticky drawers (Ewww): Take the drawers out, sandpaper down the wear marks to a smooth edge. Rub candle wax on the surface. Repeat inside the chest of drawers. Dripping taps: This basically means you need to change the washer using a screwdriver and a spanner. First switch off the water supply, and turn on the tap and wait until the water stops running. Then remove the pretty exterior of the tap; pull out the central cylinder; unscrew the remains of the old washer, and replace it with the new one before putting it all back together again. Turn the tap on gently afterwards to test. If in doubt about your ability to do this, call a plumber. Bathrooms behaving badly

How can you be clean if your bathroom isn't? Scabies

OK, so it might be easier to pull off the first towel on the rail, even if it isn't yours, but if your housemate's suffering from a scabies infestation then chances are you soon will too. Scabies is a mite infestation of the skin, which can take up to six weeks for symptoms to appear. The little beggars burrow their way under the surface and itch like crazy. The subsequent rash can appear anywhere on the body, but is most common in the genital area, the buttocks, under arms and in between fingers.

Dealing with it: Scabies is treated with a cream or lotion rubbed in all over the body. It's also important to put all your clothes, including bed linen and towels through a hot machine wash to prevent re-infection.

Athletes Foot

This highly infectious fungal and bacterial infection can make a mess of the skin between your toes - leaving them looking flakey, itchy and raw. You can pick it up from sharing towels again, but also from bathmats too. So even if it appears to stick to the floor when you try to lift it up, prise it off and bung it through the wash. There's a first time for everything, after all.

Dealing with it: The bugs that cause Athlete's foot thrive in the moist and fetid conditions between your toes, so prevention starts with good hygiene. Spray powders and creams will take care of any infection, but be sure to wash all socks, sheets and shoes to avoid a repeat performance.

155 Updated July 2010 Soap dodging

Hands spread more disease and infection that bums on toilet seats (which hardly spread any), so if you're shy of soap and water after using the loo then you run the risk of transmitting anything from colds and flu to food poisoning and hepatitis. Urine carries no big risk of infection, but that's no reason to leave wee all over the loo seat, fellas.

Dealing with it: If you're in a huge house share, it's worth asking everyone to wash their hands before leaving the bathroom, and use their own towels too. Also set up a cleaning rota that covers the toilet. A splash of bleach in the cistern will deal the kiss of death to any under-the-rim bugs when you flush, and a wipe around the back with a little disinfectant should take care of any careless aiming action - as will the threat of castrating the culprit!

Mould and mildew

This muddy green corner-clinger is basically a fungus that thrives in moist damp environments such as the bathroom. If left unchecked, it will start to smell and release airborne particles that can cause allergic and asthmatic reactions in some people.

Dealing with it: Be ventilation vigilant, and if you don't have an extractor then make sure you open the window after a bath or shower.

Bedroom horrors

A dirty bedroom equals lots of little friends to share your bed! Dust mites

These little critters make unwelcome bedfellows, but still insist on squatting in your mattress, sheets and pillows. It's rent free for them, and food is thrown in too, in the form of sweat and the skin you shed during sleep. An average single bed is thought to contain a million mites, all of whom leave microscopic droppings that can go on to cause some respiratory problems.

Dealing with it: Wrap your mattress in an airtight bag, to suffocate the buggers, and regularly boil wash sheets and pillows. Dust mites thrive in warm, humid temperatures, so keep the bedroom as cool and airy as you can. Body lice

A head louse is about the size of the comma sign on your keyboard. Body lice go large, however, up to 20 per cent bigger, and don't restrict themselves to your scalp. The less clean among us most risk infestation, as eggs tend to 'glue' themselves to unwashed clothes and body hair. Once hatched, body lice feed on the 'host' (i.e. you), generally at night when you're festering in bed. They tend to feed in clusters too, sniffing each other out by the smell of their own excrement, and going on to leave itchy 'bite' like traces all over the skin. Adult lice usually live for about a month, but an infestation may last as long as you remain untreated. Lice are reluctant to leave your body voluntarily, in fact, unless you a) die b) run a temperature c) hang out in a hot sauna.

Dealing with it: Over the counter and prescription lotions will effectively rid you of these anti- social pests, but you'll also have to hot wash all clothing, bed linen, brushes and combs to prevent re-infestation.

156 Updated July 2010 Moths

A.K.A. the clothes moth, and not because it looks good in a size 10. Measuring up to an inch long, with pale gold wings, they might sound pretty but if you let your bedroom turn into a hovel they'll punish you. Unlike you're average moth, they don't like light and tend to hide away, namely in your wardrobe, where they set about devouring your clothes. They have a particular penchant for wool and unwashed clothes, especially garments soaked in sweat, alcohol and/or urine.

Dealing with it: Protect your clothes by washing them regularly and inspecting your wardrobe or storage area for signs of infestation.

157 Updated July 2010

USEFUL NUMBERS Relevant to being in Care

The Who Cares? Trust – A Children’s Charity set up and partly run by Children in care. Has specialist advice for children and young people and excellent website. www.thewhocarestrust.org.uk

The Who Cares? Trust, Kemp House, 152 – 160 City Road,

London EC1V 2NP 020 7017 2778

They also have a helpline Open Monday’s, Wednesdays and Thursdays 3.30 to 6 on Freephone 0500 564 570

Child Line - A service for Children in care also have a Freephone helpline on 0800 1111 or can be written to via Freepost 1111, London, N1 0BR. No stamp needed.

National Youth Advocacy Service – Another service for children in care with a Freephone number 0800 616101. Open Monday to Friday from 4 pm to 10 pm and Sat and Sun 4pm to 8 pm.

The Careleavers Association – a specialist web site for care leavers at www.careleavers.org/

Other General Advice Lines

Samaritans – they provide confidential help for anyone who is experiencing feelings of distress or despair, including those which may lead to suicide. TEL 08457 909090 email [email protected].

Citizens Advice Bureau – advice and information on a range of issues, including benefits and welfare rights, consumer, employment and housing rights, immigration and nationality, money and debt. WEB www.adviceguide.org.uk

158 Updated July 2010 Get Connected – Free helpline finding young people the best help whatever the problem. They can provide a free connection to any local or national service, or text information to mobiles. TEL 0808 808 4994 web www.getconnected.org.uk

Supportline – confidential and emotional support on the telephone for children and adults who are socially vulnerable or at risk and vulnerable to forms of abuse TEL 020 8554 9004 web www.supportline.org.uk

Lesbian and Gay Switchboard – provides advice and guidance on issues of sexuality for young people TEL 020 7837 7324

Smoking Quitline – advice on how to stop smoking TEL 0800 00 22 00

National Drug Helpline – advice on all aspects of drugs and how to stop using TEL 0800 77 66 00

Sexual Health Helpline – information, advice and counselling on all aspects of HIV, AIDS and sexual health TEL 0800 567123

NHS Direct – advice and information on all health related issues TEL 0845 46 47

The Site – excellent website giving a wide range of advice on all sorts of issues and used extensively for this handbook WEB - www.thesite.org.uk

159 Updated July 2010 LOCAL SERVICES

Use this to put in your own numbers and services you get from your local authority or need to keep when you move into your on flat.

Name: ………………………………………………………………………………………

Address: ……………………………………………………………………………

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Service / eg GP: ………………………………………………………………………

Telephone: ………………………………………

E mail address: ………………………………….

Name: ………………………………………………………………………………………

Address: ……………………………………………………………………………

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160 Updated July 2010 Name: ………………………………………………………………………………………

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161 Updated July 2010 Name: ………………………………………………………………………………………

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162 Updated July 2010 Name: ………………………………………………………………………………………

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163 Updated July 2010 Name: ………………………………………………………………………………………

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164 Updated July 2010