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Mental Heatlh

Get urgent help for mental health You need to talk to an NHS professional now https://www.nhs.uk/service-search/mental-health/find-an-urgent-mental-health-helpline You need help now but you do not know where to start https://www.nhs.uk/nhs-services/mental-health-services/where-to-get-urgent-help-for-mental-health/ You want crisis coping tools https://www.mind.org.uk/need-urgent-help/ www.mind.org.uk Immediate action required:Call 999 or go to A&E now if: • someone's life is at risk - for example they have seriously injured themselves or taken an overdose • you do not feel you can keep yourself or someone else safe A mental health emergency should be taken as seriously as a physical one. You will not be wasting anyone's time.

5 steps to mental wellbeing Evidence suggests there are 5 steps you can take to improve your mental health and wellbeing. Trying these things could help you feel more positive and able to get the most out of life.

  1. Connect with other people Good relationships are important for your mental wellbeing. They can: • help you to build a sense of belonging and self-worth • give you an opportunity to share positive experiences • provide emotional support and allow you to support others There are lots of things you could try to help build stronger and closer relationships: Do • if possible, take time each day to be with your family, for example, try arranging a fixed time to eat dinner together • arrange a day out with friends you have not seen for a while • try switching off the TV to talk or play a game with your children, friends or family • have lunch with a colleague • visit a friend or family member who needs support or company • volunteer at a local school, hospital or community group. https://www.gov.uk/government/get-involved/take-part/volunteer • make the most of technology to stay in touch with friends and family. Video-chat apps like Skype and FaceTime are useful, especially if you live far apart Don’t • do not rely on technology or social media alone to build relationships. It's easy to get into the habit of only ever texting, messaging or emailing people
  2. Be physically active Being active is not only great for your physical health and fitness. Evidence also shows it can also improve your mental wellbeing by: https://www.nhs.uk/mental-health/self-help/tips-and-support/raise-low-self-esteem/ • helping you to set goals or challenges and achieve them • causing chemical changes in your brain which can help to positively change your mood https://www.nhs.uk/live-well/exercise/ Do • read about https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/ to help get you moving and improve your fitness • read about https://www.nhs.uk/live-well/exercise/strength-and-flexibility-exercises/ to increase muscle strength, improve balance and reduce joint pain • if you're a wheelchair user, read https://www.nhs.uk/live-well/exercise/exercise-guidelines/wheelchair-users-fitness-advice/ Don’t • do not feel you have to spend hours in a gym. It's best to find activities you enjoy and make them a part of your life
  3. Learn new skills Research shows that learning new skills can also improve your mental wellbeing by: • boosting self-confidence and https://www.nhs.uk/mental-health/self-help/tips-and-support/raise-low-self-esteem/ • helping you to build a sense of purpose • helping you to connect with others Even if you feel like you do not have enough time, or you may not need to learn new things, there are lots of different ways to bring learning into your life. Some of the things you could try include: Do • try learning to cook something new. Find out about eating a healthy, balanced diet https://www.nhs.uk/live-well/eat-well/ • try taking on a new responsibility at work, such as mentoring a junior staff member or improving your presentation skills • work on a DIY project, such as fixing a broken bike, garden gate or something bigger. There are lots of free video tutorials online • consider signing up for a course at a local college. You could try learning a new language or a practical skill such as plumbing • try new hobbies that challenge you, such as writing a blog, taking up a new sport or learning to paint Don’t • do not feel you have to learn new qualifications or sit exams if this does not interest you. It's best to find activities you enjoy and make them a part of your life
  4. Give to others Research suggests that acts of giving and kindness can help improve your mental wellbeing by: • creating positive feelings and a sense of reward • giving you a feeling of purpose and self-worth • helping you connect with other people It could be small acts of kindness towards other people, or larger ones like volunteering in your local community. Some examples of the things you could try include: • saying thank you to someone for something they have done for you • asking friends, family or colleagues how they are and really listening to their answer • spending time with friends or relatives who need support or company • offering to help someone you know with DIY or a work project • volunteering in your community, such as helping at a school, hospital or care home
  5. Pay attention to the present moment (mindfulness) Paying more attention to the present moment can improve your mental wellbeing. This includes your thoughts and feelings, your body and the world around you. Some people call this awareness "mindfulness". Mindfulness can help you enjoy life more and understand yourself better. It can positively change the way you feel about life and how you approach challenges. Read more about mindfulness,https://www.nhs.uk/mental-health/self-help/tips-and-support/mindfulness/ including steps you can take to be more mindful in your everyday life.

10 stress busters If you're stressed, whether by your job or something more personal, the first step to feeling better is to identify the cause. The most unhelpful thing you can do is turn to something unhealthy to help you cope, such as smoking or drinking https://www.nhs.uk/live-well/alcohol-advice/. Not taking control of the situation and doing nothing can make your problems worse. Some of the keys to good stress management are building emotional strength, being in control of your situation, having a good social network, and adopting a positive outlook. What you can do to address stress Try these 10 stress-busting suggestions: Be active Exercise won't make your stress disappear, but it can reduce some of the emotional intensity that you're feeling, clearing your thoughts and letting you deal with your problems more calmly. For more advice, read about exercise for depression https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/exercise-for-depression/. Get started with exercise https://www.nhs.uk/live-well/exercise/ Take control If you think you cannot do anything about your problem, your stress can get worse. That feeling of loss of control is one of the main causes of stress and lack of wellbeing. The act of taking control is in itself empowering, and it's a crucial part of finding a solution that satisfies you and not someone else. Get tips on how to manage your time https://www.nhs.uk/mental-health/self-help/tips-and-support/time-management-tips/ Connect with people A good support network of colleagues, friends and family can ease your work troubles and help you see things in a different way. The activities we do with friends can help us relax and relieve stress. Talking things through with a friend may also help you find solutions to your problems. Read about 5 steps to mental wellbeing https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/five-steps-to-mental-wellbeing/, including the benefits of connecting with other people. Have some "me time" Many of us work long hours, meaning we often don't spend enough time doing things we really enjoy. It's important to take some time for socialising, relaxation or exercise. You could try setting aside a couple of nights a week for some quality "me time" away from work. Challenge yourself Setting yourself goals and challenges, whether at work or outside, such as learning a new language or a new sport, can help build confidence. This may help you deal with stress. It can also make you want to do things and be active. Avoid unhealthy habits Don't rely on alcohol, smoking and caffeine as your ways of coping. They might provide temporary relief, but in the long term, these crutches won't solve your problems. They'll just create new ones. It's best to tackle the cause of your stress. Help other people Evidence shows that people who help others, through activities such as volunteering or community work, often become more resilient. If you don't have time to volunteer, try to do someone a favour every day. It can be something as small as helping someone cross the road or going on a coffee run for colleagues. Find out more about giving for mental wellbeing https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/five-steps-to-mental-wellbeing/ Work smarter, not harder Working smarter means prioritising your work, concentrating on the tasks that'll make a real difference. Leave the least important tasks to last. Accept that you will not have time for everything. Get tips on how to manage your time better https://www.nhs.uk/mental-health/self-help/tips-and-support/time-management-tips/ Try to be positive Look for the positives in life, and things for which you're grateful. Try writing down 3 things that went well, or for which you're grateful, at the end of every day.

Exercise for depression Being depressed can leave you feeling low in energy, which might put you off being more active. Regular exercise can boost your mood if you have depression, and it's especially useful for people with mild to moderate depression. Any type of exercise is useful, as long as it suits you and you do enough of it. Exercise should be something you enjoy; otherwise, it will be hard to find the motivation to do it regularly. How often do you need to exercise? To stay healthy, adults should do 150 minutes of moderate-intensity activity every week. Read more about: • physical activity guidelines for adults aged 19 to 64 years old https://www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-for-adults-aged-19-to-64/ • physical activity guidelines for older adults https://www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-older-adults/ If you have not exercised for a while, start gradually and aim to build up towards achieving 150 minutes a week. Any exercise is better than none and even a brisk 10-minute walk can clear your mind and help you relax. Find out more about walking for health.https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/walking-for-health/ How to get started with exercise Find an activity you can do regularly. You can take part in a team sport, attend classes at a leisure centre, or just be more active in your daily routine by walking or cycling instead of travelling by car or public transport. Find out about different types of exercise and the benefits of being more active for fitness https://www.nhs.uk/live-well/exercise/ Read about prevention and management of long-term conditions on the GOV.UK website https://www.gov.uk/government/publications/health-matters-physical-activity/health-matters-physical-activity-prevention-and-management-of-long-term-conditions Find fitness advice for wheelchair users https://www.nhs.uk/live-well/exercise/exercise-guidelines/wheelchair-users-fitness-advice/ Find local exercise classes and sports clubs https://www.nhs.uk/service-search/other-services/ If being outdoors appeals to you, Green Gym projects, run by The Conservation Volunteers (TCV), provide exercise for people who do not like the idea of the gym or indoor exercise classes. To find out more, visit the TCV website. https://www.tcv.org.uk/greengym/ If you like walking, groups such as Ramblers Wellbeing Walks https://www.ramblers.org.uk/go-walking/ramblers-wellbeing-walks.aspx can support people who have health problems, including mental health conditions. Exercise on prescription If you have not exercised for a long time or are concerned about the effects of exercise on your body or health, ask a GP about exercise on prescription. Lots of GP surgeries across the country prescribe exercise as a treatment for a range of conditions, including depression. The National Institute for Health and Care Excellence (NICE) https://www.nice.org.uk/guidance/ng222 recommends group exercise as an option for people with mild to moderate depression. This is usually more than 1 session a week with a trained practitioner, for 10 weeks. The GP can help you decide what type of activity will suit you. Depending on your circumstances and what's available locally, the exercise programme may be offered free or at a reduced cost. Other help for depression Many treatments are available for depression, including talking therapies https://www.nhs.uk/mental-health/talking-therapies-medicine-treatments/talking-therapies-and-counselling/types-of-talking-therapies/, antidepressants https://www.nhs.uk/mental-health/talking-therapies-medicine-treatments/medicines-and-psychiatry/antidepressants/overview/and self-help of various kinds https://www.nhs.uk/mental-health/self-help/ Find out more about treatment for depression https://www.nhs.uk/mental-health/conditions/clinical-depression/treatment/ If you have been feeling down for a while and do not feel like your usual self, see a GP to discuss your symptoms. They can tell you about the choice of treatments available for depression and help you decide what's best for you.

Breathing exercises for stress This calming breathing technique for stress, anxiety and panic takes just a few minutes and can be done anywhere. You will get the most benefit if you do it regularly, as part of your daily routine. You can do it standing up, sitting in a chair that supports your back, or lying on a bed or yoga mat on the floor. Make yourself as comfortable as you can. If you can, loosen any clothes that restrict your breathing. If you're lying down, place your arms a little bit away from your sides, with the palms up. Let your legs be straight, or bend your knees so your feet are flat on the floor. If you're sitting, place your arms on the chair arms. If you're sitting or standing, place both feet flat on the ground. Whatever position you're in, place your feet roughly hip-width apart. • Let your breath flow as deep down into your belly as is comfortable, without forcing it. • Try breathing in through your nose and out through your mouth. • Breathe in gently and regularly. Some people find it helpful to count steadily from 1 to 5. You may not be able to reach 5 at first. • Then let it flow out gently, counting from 1 to 5 again, if you find this helpful. • Keep doing this for at least 5 minutes.

Self-help therapies Self-help therapies are psychological therapies that you can do in your own time to help with problems like stress, anxiety and depression. They can be a useful way to try out a therapy like cognitive behavioural therapy (CBT) to see if it's for you. They can also be convenient if: • you're short of time • you have family or work commitments • you cannot get out easily If you do not feel better after trying a self-help therapy, there are other things you can try, like a type of talking therapy. https://www.nhs.uk/mental-health/talking-therapies-medicine-treatments/talking-therapies-and-counselling/types-of-talking-therapies/ A GP or local talking therapies service can tell you more. Guided self-help on the NHS Guided self-help is where you work through a self-help workbook or computer course with the support of a therapist. You can get some talking therapies, including guided self-help, on the NHS. You can refer yourself directly to a talking therapies service without a referral from a GP. Find an NHS talking therapies service If you prefer, you can talk to a GP and they can refer you and share relevant information about you. If guided self-help is available from the talking therapies service you're referred to, and it's the right choice for you, the service will help you get started. Online tools for mental health There are lots of online tools you can use to help improve your mental health. Some are available on the NHS. Research shows that, for some people, online tools can be as effective as face-to-face therapy with a therapist for depression, anxiety and other mental health problems. Some allow you to work through a self-help course online with support from a therapist. Others offer live therapy with a therapist using instant messaging. You can also join an anonymous online community where you can talk to other people who have similar mental health problems to you. You do not need much experience with computers or technology to use them. Find out more: • Mind: online tools for mental health https://www.mind.org.uk/information-support/tips-for-everyday-living/online-mental-health/online-mental-health-tools/ • Every Mind Matters: self-help cognitive behavioural therapy (CBT) techniques – this is not a full CBT course or guided self-help, but it has practical self-help tips and strategies based on CBT techniques https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/self-help-cbt-techniques/ Am I eligible for NHS online tools? Whether you can get access to an online tool on the NHS depends on the problems you're experiencing and how severe they are. It also depends on whether the NHS talking therapies service you're referred to offers online tools for mental health. Self-help books Check whether a book was written by a counsellor or therapist who has lots of experience and is registered with a professional body, such as the British Psychological Society. You should find this information in the front or back of the book. Or look for self-help books that have been recommended by a professional organisation, such as the Royal College of Psychiatrists. Reading Well books on prescription https://reading-well.org.uk/ You can find books for common mental health problems like anxiety and depression on the Reading Well books on prescription website. These books are all recommended by NHS health professionals and people living with the health problems covered in the books. Reading Well books are available free from your local library. Self-help books from Overcoming The Overcoming website offers books https://overcoming.co.uk/7/Home, plus content you can download and apps covering more than 30 common mental health problems like anxiety, low self-esteem and grief. Some of its titles are recommended by Reading Well. The books are available from bookshops, libraries and online stores.