Many thanks to Hugh from AMH MensSana who has put together some ideas of how the “5 Ways to Well-being” can help during this time of social distancing. Download our infographic to stick on your fridge!
As everyone will be aware, the situation our society faces at present with Covid-19, is unprecedented.
Action Mental Health is first and foremost, committed to continuing to support the mental health and well-being of our clients and the staff who are there for them. We are continuing to monitor and adhere to all Public Health Agency guidance.
Given the rapidly changing picture and latest Government advice, we want to reassure all clients and service users that we are at present focusing all our efforts on developing new ways of working that will allow us to continue providing services in the coming days and weeks. In the meantime, we have had to make the decision to close all Action Mental Health sites for face-to-face contact from today – Monday 23rd March 2020, until further notice.
This decision has not been taken lightly, however we feel this is now the only course of action available that will allow us to protect the health and safety of everyone concerned. These changes will apply to all of Action Mental Health’s services across Northern Ireland. We plan to move to remote working to ensure services are maintained for those who need us.
All clients are being contacted to advise them on how we will be supporting them in the coming period.
We will also continue to keep everyone updated on our website, social media channels and through our range of local services.
Whatever happens and no matter how our service delivery changes in the coming days, our commitment will not change – we will be supporting our clients wherever they are, in AMH facilities, in their home and across our local communities.
I would like to say a huge and heartfelt thanks to you, for your ongoing support, patience and understanding during this time. I would also like to pay tribute to my AMH colleagues, who are working hard to ensure our work continues in these uncertain times. Their dedication and commitment to our clients, is clearer today than it’s ever been.
Best wishes,
David Babington
The COVID-19 crisis is proving to be an anxious time for most of us, and with school closures, rumours of lockdowns and fake news it can be overwhelming for all of us – including our children.
Our friends at Action for Children have offered tips on how to help your children cope with stress and a host of other issues that can affect their mental health and well-being. Action for Children’s Building Sound Minds App/Website offers parents support too, with the option of an online chat or phone call with its staff throughout the UK. Visit https://minds.actionforchildren.org.uk/
Support can also be found on the Young Minds Website https://youngminds.org.uk. It provides useful resources and advice on looking after our mental health while social distancing or self-isolating and talking to your children about coronavirus.
Ten tips inspired by Young Minds Parents’ Helpline:
There are also helpful apps on mindfulness and mediation, including Headspace, Calm and Insight Timer.
Further help
Lifeline – support for those in distress or despair: 0800 808 8000
Childline 0800 1111
Get help and advice about a wide range of issues, call on 0800 1111, talk to a counsellor online, send Childline an email or post on the message boards.
Samaritans 24 hour helpline – 116 123
Parent Line NI operate a WebChat through www.ci-ni.org.uk Monday to Thursday 9am-9pm, Friday 9am -5pm and Saturday 9am-1pm.Helpline on 0808 8020 400 to avail of any of these services. Opening hours are, Monday to Thursday 9am-9pm, Friday 9am -5pm and Saturday 9am-1pm.
24 Hour Domestic and Sexual violence Helpline 0808 802 1414
As Northern Ireland announces the first death from coronavirus, anxiety levels may be rising among us.
It is normal to feel anxious and stressed in these times of troubling news headlines, and on top of our previous tips to help you cope, there are more ways of lessening feelings of panic and despair, and to help us through the continuing crisis.
Let’s begin by being as calm, wise and kind as possible to each other as we take positive steps to look after our mental and physical health.
There are a number of things you can do to help tackle the physical symptoms of anxiety, such as the simple 5-4-3-2-1 Coping Technique. Name five things you can see; name four things you can feel; name three things you can hear; name two things you can smell; and lastly, name one good thing about yourself.
Deep breathing exercises can also help you manage stress levels and relax your body if you feel burdened by anxiety.
The use of essential oils can also help you tackle moments of anxiety. By keeping some close, in your pocket or bag, you can use them whenever you need a distraction from feelings that overwhelm you. Lavender oil can also aid sleep when you go to bed.
Music can also help you in times of stress. Listening to a repeated sound of between 35-65 bpm – including soft and relaxing instrumental music – can help slow the heard and reduce the amount of cortisol that your body produces in times of stress.
Items known as Grounding Props can also help. They are items you can carry around with you that you can hold in your hand at times of stress and which can help bring you back to the present moment. For example a keyring, a favourite wallet photo or inspirational quote or a keyring – it’s your choice.
Getting out into nature is a great way of boosting your emotional well-being. A daily dose of nature, even if just ten minutes out in your garden or any green space, lowers stress, improves mental focus and reduces tiredness.
There is an exercise known as the ‘Three A Day’ which prompts you to choose three small positive actions to complete each day. You can choose whatever you want, from drinking more water, walking a certain distance or simply getting up out of bed at a certain time – again, it’s up to you.
Social distancing and self-isolation
If you are self-isolating and find yourself at home, there are so many things you can do to help fend off boredom and to lessen the chance of getting stressed or anxious…
More help is at hand:
Anxiety UK https://www.anxietyuk.org.uk/products/anxiety-condition/health-anxiety/health-anxiety-fact-sheet-instant-download/ Contact Anxiety UK by email ([email protected]) or by calling the helpline on 03444 775 774 between the opening hours of 9.30am – Public Health Agency’s Minding Your Head service at https://www.mindingyourhead.info/
Mental Health Foundation – https://www.mentalhealth.org.uk/
Aware NI are also offering online support groups – https://www.aware-ni.org/how-we-can-help-you/aware-ni-online-support-groups.
URGENT HELP
Samaritans – 116 123
Lifeline – 0808 808 8000
Childline – 0800 1111
There are a number of free Apps which can also help alleviate stress levels, including:
Chill Panda
Catch-It
Silver Cloud
The global coronavirus outbreak has caused considerable concern among communities across the world. Nearly everyone has a friend or family member who falls into an ‘at risk’ category and who they are particularly worried about. Those who suffer from an underlying health condition may be even more worried about their health.
It can be easy for anyone to struggle to manage their anxiety levels when faced with such a swiftly-changing situation and it is natural to fear the unknown and to feel worried when we lack control over our lives.
But there are simple things we can do that may help, to stay mentally and physically well during these unsettling times, like avoiding news overload and believing everything you read on social media that comes from anything but the real experts.
Another way of coping with the stress of the coming months of uncertainty, is by embracing the Five Ways to Well-Being, developed by the New Economics Foundation.
The Five Ways provide five key steps that you can take as your mental ‘five-a-day’ to contribute to your overall well-being and during this unprecedented time, they may provide something to help you cope:
• Connect – even if you can’t physically be with your friends and loved ones, connect with them via phone, email, Skype, Facetime – whatever way you choose.
• Be Active – exercise may be limited at the moment, but it makes us feel good and we can still go for a walk – while keeping a distance of two metres – between yourself and other people; make your home your gym by following an online video or make up a circuit of exercise in your garden.
• Take Notice – this tip advocates stopping and pausing or take a moment to look around you now and take notice of the beautiful, new, unusual or extraordinary things in your everyday life. Even if your options are limited at the moment, there’ll be something to notice.
• Keep Learning – these troubling times might be the perfect opportunity for you to learn a new thing, while you’re prevented from carrying on your day-to-day routine. You can access countless ‘how to’ videos online these days so why not learn a new craft or hobby, a new instrument or even a new language.
• Give – The opportunity to give to others may be limited at the moment however, you could help an elderly neighbour in self-isolation by buying them groceries or offering to walk their dog, while still following the official hygiene advice on preventing the spread of Covid-19.
The National Health Service has also published tips to help you cope with the consequences of the pandemic:
If you are feeling concerned or overly worried there are some techniques you can use to help manage your anxiety such as simple breathing or (short-term) distraction exercises and mindfulness. A free guide is available to download from the organisation, Anxiety UK (https://www.anxietyuk.org.uk/products/booklet/breathing-and-relaxation-guide/);
Try practising the APPLE technique which encourages you to Acknowledge, Pause, Pull back, Let go and Explore…
Acknowledge – Notice and acknowledge the uncertainty as it comes to mind.
Pause – Don’t react as you normally do. Don’t react at all. Just pause and breath.
Pull back – Tell yourself this is just the worry talking, and this apparent need for certainty is not helpful and not necessary. It is only a thought or feeling. Don’t believe everything you think. Thoughts are not statements or facts.
Let go – Let go of the thought or feeling. It will pass. You don’t have to respond to them. You might imagine them floating away in a bubble or cloud.
Explore – Explore the present moment, because right now, in this moment, all is well. Notice your breathing and the sensations of your breathing. Notice the ground beneath you. Look around and notice what you see, what you hear, what you can touch, what you can smell. Right now. Then shift your focus of attention to something else – on what you need to do, on what you were doing before you noticed the worry, or do something else – mindfully with your full attention.
Further resources
Anxiety UK https://www.anxietyuk.org.uk/products/anxiety-condition/health-anxiety/health-anxiety-fact-sheet-instant-download/ Contact Anxiety UK by email ([email protected]) or by calling the helpline on 03444 775 774 between the opening hours of 9.30am – Public Health Agency’s Minding Your Head service at https://www.mindingyourhead.info/
Mental Health Foundation – https://www.mentalhealth.org.uk/
Aware NI are also offering online support groups – https://www.aware-ni.org/how-we-can-help-you/aware-ni-online-support-groups.
URGENT HELP
Samaritans – 116 123
Lifeline – 0808 808 8000
Childline – 0800 1111
Action Mental Health has been chosen as the charity of the year by technology firm, Outsource Solutions. The company boasts a staff of 50 across five locations across the British Isles, including Dublin, Edinburgh, Antrim and Cookstown.
Partnering with a charity can reap untold rewards for a business. Not only does it help promote a worthy cause and help raise much-needed cash for the charity, it also underpins the ethos of a company that values its place in the community, not just the bottom line.
Action Mental Health is heavily reliant on the support it receives through corporate partnerships, with firms across Northern Ireland helping to raise funds for its mental health promotion programmes for children, young people and adults experiencing periods of mental ill health.
Terry Moore, CEO at Outsource said the company was delighted to announce the charity as its annual charity recipient.
“Outsource staff are committed to giving back to local communities and charities with teams constantly looking for innovative ways to raise funds, support and donate to local causes. Action Mental Health does amazing work across Northern Ireland in raising awareness and supporting people in need or in crisis, working to enhance the quality of life and the employability of people with mental health needs or a learning disability.”
He added:
“Mental health and well-being needs to be a priority for us all. At Outsource we build and develop relationships and are committed to Making Life Better for our staff, our customers and local communities. It is our privilege to support Action Mental Health in this small way and support the fantastic work they lead bringing positive change and removing the stigma associated with mental health. As our partner of the year, we look forward to doing our small bit to support their work by getting involved in a range of planned events to raise vital funds to help the charity continue their efforts in tackling this issue.”
Outsource employees Gena Notman and Damien Atkinson will spearhead the company’s efforts to raise awareness and funds for Action Mental Health. The pair already have organised a wide range of activities to encourage staff to participate, including the Belfast Marathon and abseiling events.
Action Mental Health’s Fundraising & Communications Manager, Jonathan Smyth added his thanks to the staff at Outsource for selecting AMH as their new charity partner.
‘We really couldn’t provide the services we do without the support of local businesses like Outsource, so we are absolutely thrilled to be chosen by their staff. The team at Outsource are clearly dedicated to making a difference to the lives of people here in Northern Ireland and this partnership will help achieve that by allowing us to reach more local school children with our vital programmes. We are really looking forward to working together.’
New Horizons Fermanagh Catering Skills Coach Elaine Stinson has been rewarded for her sterling service to Action Mental Health with a coveted ICE award – heralding her Innovation, Creativity and Excellence.
Conferred by AMH chief executive David Babington, Elaine was nominated by Service Manager Caroline Ferguson who found her deserving on many fronts, identifying her culinary skills, combined with astute and perceptive people skills as particularly worthy, as well as her support for Fermanagh clients on their road to recovery.
She said Elaine, who has been with AMH for 29 years, goes above and beyond her official duties to turn her hand to myriad opportunities for community engagement, especially securing fundraising for New Horizons Fermanagh.
“Elaine is an excellent cook who loves to have an event to showcase her skills, and she has demonstrated a real skill for co-ordinating and leading a diverse catering team.
“Elaine has demonstrated the role of good food and warm hospitality in building good relationships, and she has innovatively used this to secure funding for the service. Elaine is alert, on all occasions in all her dealings with people, to the potential benefit they may be to our service, and in her very unassuming way , she has maximised that potential.
“She has provided a key role in our fundraising efforts this year, providing income which will be used to improve services to our AMH clients. In addition she has forged strong external relationships with key individuals in our local community, who have the potential to support the service.”
David praised Elaine for her efforts, stating: “We are delighted to confer this ICE award on Elaine who, after almost 30 years with the charity, has shown great flair in each of the requisite categories. She has led her catering team with aplomb, inspired clients to greater confidence and has encouraged the community to support us.”
If you are worried about someone’s eating behaviors or attitudes, it is important to express your concerns in a loving and supportive way. It is also necessary to discuss your worries early on, rather than waiting until they have endured many of the damaging physical and emotional effects of eating disorders.
Approaching the subject of an eating disorder can be a daunting prospect. Remember that recovery is so much more difficult in an atmosphere of secrecy and denial, and the disorder will not go away by itself. Talking about it can be an essential first step
What to Say – Step by Step
Set a time to talk. Set aside a time for a private, respectful meeting with them to discuss your concerns openly and honestly in a caring, supportive way. Make sure you will be some place away from other distractions.
Talk to them one to one. If other people are around it people feel like you’re ganging up on them.
Communicate your concerns. Share your memories of specific times when you felt concerned about their eating or exercise behaviors. Explain that you think these things may indicate that there could be a problem that needs professional attention.
Ask them to explore these concerns with a GP, counsellor, doctor, nutritionist, or other health professional that is knowledgeable about eating issues. If you feel comfortable doing so, offer to help them to make an appointment or accompany them on their first visit.
Avoid conflicts or a battle of the wills with them. If they refuse to acknowledge that there is a problem, or give any reason for you to be concerned, restate your feelings and the reasons for them and leave yourself open and available as a supportive listener.
Have some information about eating disorders to hand. They may not feel ready to talk or share with you yet but if they can go away with information to read that helps them to recognise they may need help, they are more likely to come forward when they’re ready to ask for support.
Avoid placing shame, blame, or guilt on them regarding their actions or attitudes. Do not use accusatory “you” statements like, “You just need to eat.” Or, “You are acting irresponsibly.” Instead, use “I” statements. For example: “I’m concerned about you because you refuse to eat breakfast or lunch.” Or, “It makes me afraid to hear you vomiting.”
Be aware that they’re likely to be feeling embarrassed, shamed and scared. Acknowledge that this must be difficult for them and reassure them that you aren’t there to judge, but to support.
Avoid giving simple solutions. For example, “If you’d just stop, then everything would be fine!”
Express your continued support. Remind them that you care and want them to be healthy and happy.
