As the days get shorter, the evenings colder and the mornings frostier, many begin to look forward to cosy nights in, warm fires and Christmas festivities. For others, the idea of darker days, cold weather and less time outside can be a daunting prospect. In fact, as winter creeps in, google searches for ‘seasonal affective disorder’ rise by approximately 500%, with many finding that the colder months negatively influence their motivation, mood and productivity. Whilst less than 3% of the population have a diagnosis of Seasonal Affective Disorder (NHS, 2023), many more find that the colder months leave them feeling sluggish, tired and struggling to keep on top of mental wellness habits.

Why does winter affect mental health?

• Decreased Sunlight: Whilst the clocks going back may bring an extra hour in bed, the shorter and darker days can be a big contributor to lower energy and motivation levels. Vitamin D (typically sourced from sunlight) helps our bodies to produce serotonin, the neurotransmitter which affects mood. Vitamin D is also key to the production of melatonin, the hormone responsible for regulating sleep. Therefore, when sunlight is in short supply during winter, many experience a dip in vitamin D which leads them to feel sluggish, decreases mood and causes disruptions to their normal sleep schedule.

• Decreased exercise: The link between exercise and mental health is well established, with those who exercise 3-5 times a week experiencing significant improvements in mood, stress and anxiety (Nie et al., 2021). Yet with pavements coated in ice and rain seemingly endless, it’s not surprising that many of us opt to forgo a lunchtime walk or post-work run during the winter season. Whilst cosying up indoors can feel tempting, exercise is known to trigger dopamine, a pleasure hormone known to improve mental well-being.

• Financial concerns: Whilst the festive season brings opportunities to catch up with loved ones, it also often carries increased expenses. A 2022 study by ‘The Independent’ found that nearly half of people are concerned about whether they could afford Christmas presents, yet less than a fifth were prepared to communicate this to friends and family. With the cost of living crisis in effect, many find that the financial pressures of Christmas presents, increased winter bills and festive social obligations play heavily on their minds.

• Loneliness: With increased time indoors and a change in regular routines, winter can prove a challenging time with 45% of adults reporting feeling lonely (Campaign to End Loneliness, 2022).

How can we protect our mental health during the winter months?

Find the light: We know that the lack of sunlight experienced during winter is a primary contributor to seasonal dips in mood and motivation. One of the best ways to counteract this is to find opportunities for brightness throughout your day. This may include getting outside in natural sunlight where possible (even if just for 5-10 minutes at a time), opening blinds and curtains in your home, situating your desk close to a window and using lamps and mirrors to increase brightness indoors. Whilst natural light is ideal for boosting mood, studies have found that exposure to bright indoor lights during the day help our bodies to regulate the sleep cycle and stimulate the brain to feel alert and revitalized.

Get sleep savvy: When the mornings are pitch black, it’s tempting to press snooze and roll over into another bout of sleep. Whilst sleeping too little can lower our resilience and ability to deal with stress, sleeping too much can also be detrimental to mood and motivation. Instead, try setting a consistent sleep and wake time, allowing 7-9 hours of sleep each night. Whilst getting the right amount of sleep will benefit your mental wellbeing, focusing on sleep quality is important too. Keeping an eye on your caffeine intake, dimming lights before bed and avoiding screens in the run up to bedtime are all important contributors to good quality sleep.

Keep Connected: Whether you’re trying to limit the financial stress of Christmas or reticent to get outside in freezing temperatures, it’s easy to become isolated over the winter months. Yet too much time alone can often lead to unhelpful thinking patterns, rumination and anxiety. Rather than opting for overpriced activities, would you feel up to meeting a friend for a walk or having a friend or two over for coffee? If you’re concerned about catching winter illnesses, try connecting online or over the phone where you can.

Plan for difficult times: The festive season can often bring increased socializing and family functions. Whilst this a great chance to catch up for some, others may find this period tense and challenging. If you notice that you feel particularly stressed in specific situations or around certain people, try putting in place self-care strategies for before and after these occasions. This may include trying some breathing exercises to de-escalate (box breathing is a great strategy to start with), journaling about how you’re feeling or planning ways you can take breaks throughout the event to prevent feeling overwhelmed.

Accessing support for your mental health:

If you are suffering from poor mental health, you are not alone. As many as one in 4 adults in Northern Ireland experience signs of a mental health issue every year. Help is available:

Reach out to your GP: When you talk to your GP about your mental health they’ll listen, give you advice and introduce you to a mental health service they think will be most helpful to you. These services may come from your GP surgery, a large local health centre, a specialist mental health clinic or a hospital.

Lifeline: Lifeline is a free 24/7 crisis response helpline service for those experiencing distress or despair. Lifeline is there to help 24 hours a day and can be contacted on: 0808 808 8000

AMH New Life Counselling: AMH New Life Counselling provides free, high quality counselling services across Greater Belfast. Further information can be found at: https://www.amh.org.uk/new-life-counselling/

Details of further support services and helplines can be found at: https://helplinesni.com/

A new exhibition of artwork by those who attend AMH New Horizons has opened at Clotworthy House, Antrim Castle Gardens.

The exhibition, entitled The Art of Recovery, was opened by Cllr Roisin Lynch of Antrim and Newtownabbey Borough Council, on Monday 9^th October 2023.

There are a range of artworks on display in the Conservatory Gallery, including paintings, sketches, photographs and artworks made using wool.

The exhibition opening began a busy week of events for the Antrim service, which marked World Mental Health Day with the launch of its Chatty Bench, and closed out the week with a client certificate presentation attended by representatives of Department of Levelling Up, Housing and Communities, and Northern Health & Social Care Trust; both organisations provide funding for programmes provided by AMH New Horizons in Antrim.

Thanks to this vital funding, Action Mental Health is able to provide services to individuals who experience mental ill health and help them on their road to recovery. Individuals benefit from a variety of personal development, vocational skills and employability training, including the new SkillSET programme that is funded by the UK Government through the UK Shared Prosperity Fund.

The Art of Recovery Exhibition will run until 31st October 2023, admission is FREE.

For more information on AMH New Horizons, click here. More information about SkillSET can be found here.

Action Mental Health has held a celebration event and certificate presentation for those who have engaged with AMH New Horizons and SkillSET programmes at its Antrim service. It was the first such in-person celebration event since 2019, due to the pandemic.

The event featured a display of arts and crafts and there was music from the Men’s Shed group – The Shedders.

The event was hosted by John Davis, Service Manager, AMH New Horizons Antrim.

Speakers included Jacqui Armstrong, Assistant Director Mental Health Services, Northern Health & Social Care Trust, who also presented certificates to clients.

Also in attendance was Joy Hammond, Northern Health & Social Care Trust, Chris Moore and Paula Armstrong, Department of Levelling Up, Housing and Communities, as well as Chief Executive of Action Mental Health, David Babington, AMH Board Member Billy Kohner, Audrey Allen, Director of Operations, AMH and Ingrid Gallen, Director of Business Support at AMH.

Clients who shared their personal testimonies on the day were Andrew, who took part in the SkillSET programme, Karolina, (New Horizons) and Alison, who is the lead for the Local Advisory Group, with each remarking how important Action Mental Health services had been to them. The event rounded off a week in which the Antrim service marked World Mental Health Day with an open day, plus the launch of their new Chatty Bench and the opening of their annual art exhibition at Clotworthy House.

The SkillSET Programme is funded by the UK Government through the Shared Prosperity Fund.

For more information on New Horizons click here. For more information on SkillSET, click here

Following on from the successful launch of chatty benches in parks and green spaces around Northern Ireland, two new benches crafted from recycled timber, have been given the artisan treatment by members of AMH New Horizon’s Antrim (Steeple) Men’s Sheds.

Designed to offer a comfortable perch for an informal natter for people using green spaces at Regional Office, Antrim and on the Holywell Hospital site, the benches were officially launched on Tuesday 10 October 2023 by Eddie Lynch, Commissioner for Older People in Northern Ireland, who said:

The Commissioner for Older People for Northern Ireland, Eddie Lynch, said:

“Loneliness continues to be a big issue for many people and can have such a negative effect on a person’s mental health and wellbeing.  The chatty bench is a wonderful initiative, which offers so much more than just a place to sit – it provides an opportunity for social connection, which can have a positive influence on our health, mental health, life expectancy and wellbeing.  It’s great to see another chatty bench being installed in Northern Ireland, and I hope that people will embrace the idea and use the opportunity to spark up a conversation and enjoy a chat with someone they don’t know.”

AMH New Horizon’s Service Manager, John Davis said:

“I am delighted to be involved with the Chatty Bench initiative in the knowledge that increasing the number of Chatty Benches is an opportunity to help people tackle loneliness. The Five Steps to Mental Wellbeing highlights the importance of connecting with others and being physically active. This initiative combines both of these important steps, encouraging people to enjoy our open spaces and support and connect with each other. The plaque also offers added value with the inclusion of a QR code signposting directly to the Lifeline website for further advice. I would encourage everyone to find their local Chatty Bench, take a seat and have a chat!”

Action Mental Health’s Men’s Shed was made possible thanks to #National Lottery players.

www.amh.org.uk

On October 10^th we will be celebrating World Mental Health Day, with the theme “Mental Health is a Universal Human Right”.

With 1 in 4 people suffering from a diagnosed mental health condition in their lifetime, we know that mental ill-health does not discriminate. It can affect anyone, at any time. Despite this, we continue to see harmful stigmas infiltrate our workplaces, limiting the opportunity for those with mental health conditions to access the support and opportunities they deserve. This World Mental Health Day presents a valuable opportunity for employers to better understand how stigma can be identified and addressed and for employees to be equipped with an understanding of their rights relating to workplace mental health.

What is stigma and how does it relate to mental health at work?

Mental health stigma is defined by a level of prejudice or discrimination towards those with mental health conditions, often influencing their opportunities in interpersonal, societal and workplace contexts.

Whilst 80% of UK employees believe that stigma requires immediate action in their workplace, only 23% of employers report having implemented such action. Resultantly, stigma remains a pervasive barrier in UK work environments. Indeed, 73% of UK employees report feeling unable to disclose mental ill-health for fear that that doing so would jeopardize their job status. Similarly, 91% of UK employees believe that people with mental health problems are treated differently. Resultantly, many workers feel unable to access appropriate workplace support with research consistently highlighting a reticence to avail of workplace counselling programs for fear that it would lead to discrimination at work.

Am I protected from mental health discrimination at work?

Absolutely. Under the “Health and Safety at Work Act (1974)” employers have a duty of care to safeguard the health, safety and welfare of all employees at work. Whilst this legislation has a broad scope, the Disability Discrimmination Act (1995) and Equality Act (2010) provide further specific protection to those living with disabilities, including mental health conditions. A mental health condition is considered a disability, and therefore covered by the equality act if:

• The condition is long term or is likely to last 12 months or more
• The condition has a long-term effect on your day-to-day activity
• You have previously disclosed a mental health condition

Under the Equality Act (2010) it is unlawful for employers to discriminate on the grounds of disability including in relation to an employee’s terms and conditions, benefits, opportunities for promotion, performance reviews, handling of absences, pay, training, and the termination of employment. Examples of such unlawful discrimination may include:

• Denying opportunities for promotion or training on the basis of a disability
• Enforcing unnecessary performance or capability reviews based on a disability
• Unequal pay or denial of bonuses on the basis of disability
• Exclusion from workplace events due to disability

 Additionally, if your mental health condition meets any of the above criteria, your employer has a legal obligation to provide reasonable adjustments in order to prevent, remove or reduce disadvantages and obstacles you may experience in the workplace. Examples of reasonable adjustments include:

• Changes to working hours and patterns
• Adjustments to the physical work environment
• Providing equipment, services or support
• Remote or hybrid working
• Increased supervision
• Provision of training
• Changes to work volume

How can employers prevent mental health stigma and discrimination in the workplace?

Mental health discrimination is absolutely preventable. Here are some evidence-based strategies to foster an inclusive workplace which allows all employees to thrive:

1. Take a person-centred approach to mental wellbeing.

When managing an employee with a mental health condition, it is important to remember that every person is different and has different needs. What worked well for one employee with mental ill-health, may not be appropriate for another employee. As a result, work in partnership with the individual in order to understand and meet their specific needs. Individuals may have lived with a specific mental health concern for a considerable period of time. Resultantly, they are often already aware of strategies and adjustments which will aid them in managing their condition. You can also use the guidance of other professionals including the individual’s GP, occupational health or human resources, to ensure that any action taken places the individual at the centre of their own wellbeing plan.

• Tackle stigma and discrimination promptly and effectively.

Tackling stigma and discrimination must be intentional and consistent. This may start with visibly committing to an inclusive mental health policy. When employees observe that their senior leads are committed to ending workplace discrimination, they may feel better able disclose their mental health conditions and utilize available support within the workplace.

• Invest in workplace mental health training.

Stigma often stems from a lack of understanding and knowledge. Indeed, 58% of employees would feel uncomfortable starting a conversation with a colleague about mental health and only 25% of UK managers feel able to spot the early warning signs of mental ill-health. At AMH Works, that proactive and preventative measures help create workplaces where mental health thrives. Our team of expert trainers and consultants offer evidence-based workshops and training sessions including Mindful Manager, Mental Health Awareness, Stress Management, Mental Health First Aid and more. Each session is designed to dispel stigma, boost staff morale, improve employee wellbeing, enhance team culture, increase productivity and reduce sickness absence. To find out more about how AMH Works can help, visit: INSERT NEW WEB LINK HERE

Further Support and Signposting:

If you or someone you know are suffering from poor mental health, you are not alone. As many as one in four adults in Northern Ireland experience signs of a mental health issue every year. Help is available:

Reach out to your GP: When you talk to your GP about your mental health, they will listen, give you advice and introduce you to a mental health service they think will be most helpful to you. These services may come from your GP surgery, a large local health centre, a specialist mental health clinic or a hospital.

Lifeline: Lifeline is a free 24/7 crisis response helpline service for those experiencing distress or despair. Lifeline is there to help 24 hours a day and can be contacted on: 0808 808 8000

Samaritans: Samaritans is a registered charity aimed at providing emotional support to anyone in emotional distress, struggling to cope or at risk of suicide throughout the United Kingdom and the Republic of Ireland, often through its telephone helpline: 116 123

AMH New Life Counselling: AMH New Life Counselling provides high quality counselling services across Greater Belfast. Further information can be found at: https://www.amh.org.uk/new-life-counselling/

Details of further support services and helplines in Northern Ireland can be foundat: https://helplinesni.com/ or on the “Here 2 Help” app.

The Open College Network (OCN), a professional and technical awarding body, announced the shortlist for its fifth Learning Endeavour Awards, at Titanic Belfast on Monday 26 June 2023. Shortlisting for these prestigious awards was drawn from eight categories with nominees from organisations throughout Northern Ireland.

Delighted to pick up the highest accolade as Learner of the Year at the annual Endeavour Awards event, Shauna Christie a client with AMH New Horizons, Lisburn, is a shining example of how the charity transforms lives through education. Shauna also received a second award for her nominated category, Health & Well-being Learner of the Year.

Celebrating her double success, Shauna chose the part-time mixed media qualification, which led to learning new skills such as lino printing, embracing her artistic side and making many new acquaintances. Shauna explains,

“Donna and Carol Anne from AMH New Horizons encouraged me to become involved with the 12-week OCN course at AMH New Horizons, Lisburn. They both gave me real support and guidance throughout. I’m so glad I decided to take part in the course as I feel it has not only given me additional skills, such as time-management and improved my written communication abilities but has opened the door to future learning. I would recommend it to anyone.”

Aisling Doherty, Peripatetic Service Manager with New Horizons, Lisburn said,

“We are so incredibly proud of Shauna‘s great achievement. She is delighted and her family are delighted for her too. Shauna will return to the awards next year to deliver a speech and congratulate the new winner. Adding, AMH New Horizons supports the recovery of adults living with mental ill health and provides a comprehensive personal development-training programme, vocational skills and employability. Shauna’s award is great news for New Horizons and the work we do.”

Martin Flynn, Chief Executive of OCN NI said,

 “The shortlisted learners and organisations reflect the best of Northern Ireland and are shining examples of what hard work and determination can achieve. We were delighted to reward the winners at our in person event.”

The awards ceremony featured special guest, Belfast Giants Head Coach, Adam Keefe, alongside members of Belfast Giants coaching and management team. The guests fielded an on-stage question and answer session, providing insight and highlighting similarities or lessons on how the on-ice high-performing hockey team’s Challenge Cup treble win, may also translate into life and learning for those pursuing their own personal goals.

Adam Keefe, Belfast Giants Head Coach, said: “It was a great honour to be asked to attend the OCN Learning Endeavour Awards and hearing first hand from some pretty inspiring people who succeeded in their categories. There is no substitution for working hard so I clapped loudly for everyone who was honoured at the OCN NI Learning Endeavour Awards.”

Further information on your nearest New Horizons centre https://www.amh.org.uk/services/amh-new-horizons/

For more information on the OCN Learner Endeavour Awardshttps://ocnni.org.uk/learner-awards/learner-awards-2023

Caption – The highly commended winners and guests at the Open College Network (OCN) Learning Endeavour Awards 2023.

Action Mental Health is absolutely thrilled to be selected as the new charity partner for Edwards & Co. Solicitors.

We are looking forward to working with the team at Edwards & Co as we help raise funds and awareness to support better mental health in Northern Ireland.

This exciting new three year partnership will see staff at the leading Belfast solicitors firm taking part in volunteering and fundraising, as well as staff training for better mental health awareness and to support mental health in the workplace.

Massive thanks to everyone at the company for selecting Action Mental Health as your new partner.