Being convicted of a crime, whether it’s yourself or a loved one, can be a difficult time to navigate. You may feel as though you have lost control of your own life or are worried about the next steps. Understanding what has happened and taking steps to improve wellbeing can help you to feel more secure again.
What should I do following a conviction?
After a sentence is passed, it is important to understand fully the terms, requirements and any deadlines that need to be met. You can ask your solicitor or counsel to explain everything you need to understand to you. This is important as you need to be able to comprehend the sentence in order to fully follow it.
You can also ask your solicitor if there are any grounds for appealing the decision; there are often time limits on this- usually 28 days.
If you or your loved one is facing a prison sentence or a strict community order, it may be important to think about and organise the following:
- Childcare
- Housing
- Employment Notice
- Financial Obligations
It is important that you fully comply with the rules of your sentence and attend all appointments as required.
How might being convicted of a crime affect my mental health?
Being convicted of a crime can be overwhelming and scary. You may feel shocked or ashamed about what has happened, sad about the loss of freedom or angry about the legal process. You may feel worried about your family members’ reactions or concerned about what life will look like now. You may also experience physical effects of stress, such as feeling sick, dizzy or restless, having difficulty sleeping or changes in your appetite. You may find it difficult to concentrate or feel like you cannot think about anything other than what has happened or what will happen next.
These responses can be understandable reactions to a highly stressful situation, but everyone responds differently. You may experience some of these feelings and symptoms, several of them, or none of them. Some common psychological and emotional responses following a conviction include:
- Hypervigilance – you may feel constantly on alert or worried that something bad is going to happen. You may find yourself closely monitoring what is happening around you or feeling unable to relax.
- Anxiety and worry – you may spend a lot of time thinking about what will happen next, how your conviction will affect your future, or how other people may respond. You may find it difficult to switch off from these thoughts.
- Low mood – you may feel sad, hopeless, unmotivated or lose interest in things that you usually enjoy. You may also experience feelings of guilt, shame or regret.
- Anger and frustration – you may feel angry about what has happened, the consequences of your conviction or the impact it has had on your relationships and future. These feelings can sometimes feel difficult to manage.
- Difficulty concentrating – stress and worry can make it harder to concentrate, remember things or make decisions. You may find that your thoughts repeatedly return to what has happened.
- Changes in self-esteem – you may develop negative beliefs about yourself or feel that your conviction has changed how you see yourself. You may question your abilities, worth or future.
- Emotional distancing – feelings of shame, low self-belief or concerns about being judged may make it difficult to form or maintain personal connections. You may find yourself pulling away from friends, family or other people who could offer support.
- Social withdrawal – you may avoid people or social situations because you feel embarrassed, ashamed or worried about what others might think. Although withdrawing may feel easier in the short term, staying connected with supportive people can help reduce feelings of isolation.
- Intrusive thoughts or memories – you may find yourself repeatedly thinking about what happened, the conviction or what could have been different. These thoughts can make it difficult to focus on other things.
- Trauma-related symptoms – some people may experience symptoms associated with trauma following stressful or frightening experiences. These can include unwanted memories or flashbacks, avoiding people or places that remind you of what happened, feeling constantly on edge, angry outbursts or experiencing negative changes in your thoughts and mood. Experiencing these symptoms does not necessarily mean that you have post-traumatic stress disorder (PTSD). If they are persistent or affecting your day-to-day life, you may benefit from speaking to your GP or a mental health professional.
You may also notice changes in your behaviour and thinking following a conviction. For example, you may want to drink more alcohol, use substances, spend more time alone or find it difficult to maintain your usual routines. These changes can sometimes be ways of trying to cope with difficult emotions, but they can also create additional difficulties over time.
If you are experiencing significant changes in your mood, behaviour or ability to manage everyday life, consider speaking to someone you trust or accessing professional support. You do not need to wait until things become overwhelming before asking for help.
How can I look after my mental health?
After being convicted of a crime, you should try to give yourself some time to process what has happened and try not to pressure yourself to feel ‘normal’ again. Don’t try to stop yourself from feeling grief or shock; instead, try to work through these emotions. It might be helpful to speak with someone you trust about how you are feeling, without feeling the pressure of having to share any details you don’t wish to. If you feel it would be helpful, you could try to access a professional support service. This could be a mental health professional or your GP, but it could be a charity or organisation set up specifically to support people in similar situations to yours (see the bottom of the page for some examples). Accessing support and asking for help is a sign of strength, not weakness. Support services can help you and your family to navigate the situation.
Focus on the things that you can control and try to maintain positive routines. Trying to get consistent sleep, eating well and exercising regularly can help with stress levels. You may also find it helpful to try techniques such as focusing on one constructive task each day when you are overwhelmed. Journaling and grounding techniques such as slow breathing or paying close attention to what you can hear can also help you to manage feelings such as shame, stress and negative thoughts.
In order to stop fighting the past and move back into the present, you may need to learn to accept the reality of what has happened. It might be difficult, but understanding the factors in your life that have led you to this situation can help you to develop strategies to support your long-term wellbeing. Doing this will be doubly beneficial, as if you have further contact with the criminal justice system for probation reviews, you can honestly explain what insights and skills you have gained to help prevent reoffending in the future.
Similarly, attending recommended courses or programs will also likely help you with rehabilitation but can also improve sentence reviews and parole options. Substance abuse recovery groups can be very beneficial and help you in many areas of your life if applicable. They can help you not only to recover but can give you a sense of community, a safe place to vent and a non-judgmental environment that will hold you accountable.
It can also be helpful to think about who you want to be moving forward. A conviction may affect how you see yourself, particularly if you are experiencing shame, guilt or regret. Try to separate what you have done from who you are as a person. Taking responsibility for your actions and making changes does not mean that you need to define yourself by your conviction. Think about the values that are important to you and the kind of person you want to become, then identify small, realistic steps that move you in that direction.
Your relationships may also change following a conviction. Some people may need time or space, while others may be able to offer support. Where appropriate, consider whether there are relationships that you would like to repair and what you can do to rebuild trust over time. This may involve being honest about what happened, listening to how your actions affected others and demonstrating change through your behaviour. You do not need to make every change at once; focusing on manageable steps can make the process feel more achievable.
It is also normal to have difficult days, even when you are trying to make positive changes. Progress is not always straightforward, and setbacks do not mean that you have failed. If you notice yourself returning to behaviours or situations that have caused difficulties in the past, try to recognise this early and seek support. Identifying your triggers and developing a plan for managing them can help you make different choices in the future.
How can I support a loved one who has been convicted of a crime?
Supporting a loved one who has been convicted of a crime can be difficult; you feel shocked, confused or angry about what has happened. It’s important to try and remember that supporting your loved one does not mean that you approve of what has happened. Your loved one may be overwhelmed and frightened by what has happened, and the best thing you can do is try to be there for them.
Give them the space to talk if they want, but don’t push them to share any details they aren’t comfortable with discussing. Just make sure they know you are there to listen without judgment if they want that. Try to put the focus just as much on how they are feeling as what has happened. They are likely concerned about what their life will look like following the sentencing; you don’t need to have solutions for everything- just being there to listen is helpful. Additionally, try to talk about other things as well as the conviction; they must try to return to normal life where possible.
If they need support with practical matters, you can assist with this where you are able. This could mean anything from helping them with eating regularly, reminding them of appointments they must attend or ensuring they have somewhere safe to stay. It may also be helpful to try and encourage them to return to healthy routines or to engage in well-being habits. This could mean going for a walk, reading a book or playing games together.
You could also encourage them to take things one step at a time and focus on what they can control. They may be spending a lot of time worrying about what will happen next, so it can be helpful to focus on immediate needs such as getting enough sleep, eating regularly, attending appointments and having a safe place to stay. Where appropriate, encourage them to seek advice from their solicitor or another professional about any legal concerns, rather than trying to provide answers yourself.
Try to be mindful of changes in their behaviour or mental health following the arrest. They may become more withdrawn, irritable, anxious or have difficulty sleeping, eating or concentrating. If you notice that they are using more alcohol or drugs, isolating themselves or struggling to manage their usual activities, this may be a sign that they need additional support. You can encourage them to speak to their GP or mental health professional and offer to help them access support if they would find this difficult.
It may also help to agree on how you can support each other during this time. For example, you could check in with them regularly, agree on who they can contact if they become overwhelmed, or identify activities that help them feel calmer. Try to give them space when they need it while letting them know that support is available when they are ready to ask for it.
If they are struggling with ongoing mental health conditions such as anxiety and low mood or related issues such as difficulty sleeping or lack of appetite, you could encourage them to speak to their GP or a mental health professional. If they are having life-ending thoughts or thoughts about hurting themself, do not dismiss this and help them to access urgent support. You can call 999 or 111 for someone experiencing a mental health crisis; they can send out a Mental Health Response Vehicle, which will have specially trained paramedics on board.
Finally, make sure you also look after yourself; to help them, you need to be well yourself. Looking after someone who has been convicted of a crime can be tiring, emotionally and physically. So set boundaries where you need to; you don’t need to do everything. Ensure that you eat and sleep well yourself as well as taking the time to do things you enjoy. It’s okay if you need to speak to someone you trust about what is going on; you will have a lot of feelings about it all too.
Moving on from a crime conviction
In order to move on from a crime conviction, you may want to focus on building a life where you feel stable again. This could look like finding employment or pursuing education or training in something that interests you. Creating a routine that feels secure and that benefits you will support you to feel more in control of your life again. It can also help prevent you from finding yourself in a similar situation again.
Learn when and how you must disclose your criminal record. You may only have to tell someone about it for a certain amount of time; after this point the conviction becomes known as ‘spent’. For more information on this, you can visit Unlock’s website; the link can be found at the bottom of the page.
It may also be helpful to prepare direct and simple responses for people around you if they ask questions about it; this way you do not have to share private details, and you immediately know what to say to them. This can help prevent negative thoughts from arising.
Services that may be helpful
Safer Lives
Provides secure and confidential services designed for people under investigation for sexual offences.
Website: https://www.saferlives.com/our-services
Unlock
Founded by a group of former prisoners who wanted to use their experiences so that people with convictions would have better opportunities to move on in their lives. They have lots of information and guides on their site as well as a helpline.
Website: https://unlock.org.uk/information-and-advice/
Helplines
Samaritans
Samaritans is a charity providing emotional support to anyone who is struggling to cope or needs someone to talk to. They are there for people experiencing all sorts of difficulties, including stress, anxiety, loneliness, relationship or family problems, bereavement, feeling overwhelmed and concerns about mental health or suicide.
Phone: 116 123
Opening times: 24 hours a day, 7 days a week, 365 days a year
Website: http://www.samaritans.org
The Defendant
Offers a free, confidential helpline providing emotional and practical support for defendants in the criminal justice system. The helpline is based on appointments and therefore emailing ahead is required.
Email: support@thedefendant.org.uk
Nacro
Offers practical advice, information and housing for young people at risk of offending or navigating community sentences.
Phone: 0300 123 1999
Email: helpline@nacro.org.uk
Website: https://www.nacro.org.uk/
Prisoners’ families helpline
Offers free, confidential support and advice for families in England and Wales who have a loved one in contact with the criminal justice system.
Phone: 0808 808 2003 – lines are open Monday – Friday 9am – 8pm, Saturday-Sunday 10am-3pm
Website: https://www.prisonersfamilies.org/
Support For Us 