Anxiety is a normal emotion in us all, but sometimes it can get out of control and become a mental health problem.
Lots of things can lead to feelings of anxiety, including exam pressures, relationships, starting a new job (or losing one) or other big life events. We can also get anxious when it comes to things to do with money and not being able to meet our basic needs, like heating our home or buying food. But anxiety can be made easier to manage.
Focusing on anxiety for this year’s Mental Health Awareness Week will increase people’s awareness and understanding of anxiety by providing information on the things that can help prevent it from becoming a problem.
At the same time, we will keep up the pressure to demand change – making sure that improving mental health is a key priority for the government and society as a whole.
Mental Health Foundation’s Alexa Knight said: “I was thrilled to join the Mental Health Foundation earlier this year, having worked in health policy all my life. Many of us have struggled with our mental health in recent years, and it feels like there’s never been a more important time to support and protect our mental well-being.
“The Mental Health Foundation’s approach – preventing mental health problems before they happen and supporting everyone to thrive – really resonates with me. And the icing on the cake is being part of Mental Health Awareness Week! I have joined in with Mental Health Awareness Week for many years and am delighted to now be part of making it happen.
“This year for Mental Health Awareness Week we are focusing on anxiety. We all feel anxious from time to time.
“Anxiety is a natural response to the uncertain world around us. For example, in the current cost-of-living crisis, more than a third of adults feel anxious about their financial situation. But it’s important that we recognise and respond when we feel anxious, so that our anxiety doesn’t become overwhelming.”
Ahead of Mental Health Awareness Week (15 – 21 May), a leading vet charity is advocating keeping pets and their owners together through the cost of living crisis.
Nearly all pet owners (94%) say that owning a pet makes them happy, according to new figures from the upcoming 2023 PDSA Animal Wellbeing (PAW) Report – and their support has been vital, especially as many people have been forced to make drastic cutbacks to stay afloat.
While worrying figures have shown that as many as 770,000 owners are going without necessities in order to keep caring for their pets, almost half of owners (44%) have also said that their four-legged friend has been a lifeline during the cost of living crisis.
Nearly all (90%) pet owners felt having a pet improved their lives, a comfort which is especially important as many feel the impact of the cost of living crisis. This figure is higher especially among dog (91%) and cat owners (89%).
The findings also highlight the benefits of having a pet on overall health, with 87% stating owning a pet makes them mentally healthier. While over two thirds (67%) feel it makes them physically healthier – a figure that is even higher among dog owners (86%).
Meanwhile, at a time where many people are having to juggle energy bills and soaring living costs, which can prove isolating, furry friends are essential when it comes to providing companionship. For example, the figures show that over four in five pet owners (85%) say that owning a pet makes them feel less lonely.
PDSA Veterinary Surgeon, Lynne James, said: “Pets are family, and we know that pet owners will go to great lengths to ensure they can continue to care for their beloved pets. It vitally important that with everything pets do for us, we make sure that they have everything they need to live healthy and happy lives.
“Our latest figures show pets are invaluable, especially when their owners are going through hardship. As the cost of living crisis worsens, the work of charities like ours becomes vital, not only to provide essential veterinary care, but also to keep pets and their owners together in their time of need.
“In 2022, we provided veterinary care for over 390,000 pets, whose owners would otherwise have struggled to afford the cost and may even have had to resort to other options such as rehoming – the mental health consequences of which are unimaginable.
“As Mental Health Awareness Week approaches, I’d like to encourage pet owners who are struggling due to rising costs, and who are concerned about being able to afford the cost of veterinary treatment to reach out to us. Our website includes a free eligibility checker to find out whether they’re able to access our services, which is a great place to start.
“We also have lots of free advice on how to reduce the cost of caring for pets, while ensuring they remain healthy and happy – something we hope will take a mental load off for many pet owners through the cost of living crisis.”
PDSA relies on donations to deliver life-saving treatment to hundreds of thousands of pets across its 48 Pet Hospitals in the UK.
To help keep pets and people together, the charity is urgently calling on the public’s support to prevent vulnerable people having to make a truly heart-breaking decision.
Victims and witnesses are set to use virtual reality headsets to familiarise themselves with giving evidence in court as part of a pioneering Scottish Government initiative to allay fears or discomfort around the process.
Ahead of giving evidence in court, the world-leading £500,000 virtual court project will allow victims to ‘walk through’ a 3-dimensional world, comprising actual videos of the court building where their case will be held. The system uses cutting-edge software to allow victims and witnesses to interact in a virtual environment that includes depictions of the people and objects they can expect to encounter when they go to court.
The project will enable victims and witnesses to be supported at all times by Victim Support Scotland (VSS) volunteers as they experience the virtual court environment. This will remove the need to travel to court prior to their hearing date, while allowing people to familiarise themselves with what can be an unfamiliar, daunting and often retraumatising environment.
The project – a partnership between VSS, tech provider Immersonal and CivTech, the world’s first successful public-sector-focused innovation accelerator – has delivered a working prototype for Glasgow Sheriff Court and the High Court in Glasgow with wider development and roll out over the next year.
Cabinet Secretary for Justice and Home Affairs Angela Constance said: “We continue to put victims at the heart of the criminal justice system, their needs are an absolute priority.
“However victims and witnesses can naturally find giving evidence a daunting prospect. This unique project, using innovative technology to support and prepare victims for attending court, could prove transformative.
“It has the potential to reduce anxiety and additional trauma, and also reduces the need to travel often long distances for victims to familiarise themselves with a new environment before experiencing it ‘in real life’.
“We hope that this will reduce retraumatisation and anxiety, supporting victims to give the highest quality evidence.
“This project is part of the Scottish Government‘s wider work that has seen more than £93 million invested through the justice budget over the past five years to prioritise victims’ rights and needs. Our Victim Centred Approach Fund continues this important commitment, making £48 million available to victims’ organisations.”
Chief Executive of Victim Support Scotland Kate Wallace said: “Victims and witnesses often tell us of the retraumatising effects caused by giving evidence in court and that it can cause as much anxiety as the crime itself.
“Victim Support Scotland strongly advocates for victims being able to give evidence remotely and in trauma-informed environments.
“This virtual reality experience will provide just that and can be accessed through a headset available with the help of volunteers from Victim Support Scotland, as well as through laptops, smart phones and tablets thereby offering more choice and access about how to prepare for court at a time and place that suits the victim.”
From April 2021 to March 2022, Childline counsellors delivered 1,345 counselling sessions with children in Scotland who were experiencing suicidal thoughts or feelings
NSPCC Scotland has released new data from its Childline service to mark Children’s Mental Health Week and raise awareness of how we can help and support children when they are experiencing poor mental health and suicidal thoughts.
Children’s Mental Health Week (6-12 February) is an annual event in the UK that aims to raise awareness of children’s mental health. It is co-ordinated by the children’s charity Place2Be, and this year’s theme is Let’s Connect, encouraging children and young people to connect with others in healthy, rewarding, and meaningful ways.
This new data from the NSPCC reveals that Childline counsellors delivered 1,345 counselling sessions with children in Scotland who were experiencing suicidal thoughts or feelings last year from April 2021 to March 2022.
Adeniyi Alade, service head of Childline in Scotland, said: “At Childline, we know that hundreds of children across Scotland are struggling with their mental health, and it remains the number one concern that our counsellors speak to children about every day.
“Whilst some are grappling with anxiety, others are experiencing depression and suicidal thoughts and feelings. Many of these children tell our counsellors they are the first person they have spoken to and that they’ve not known who else to turn to.
“No matter what a child’s experience is, if they are struggling with their mental health, we believe it is essential they get the support they need to help them cope quickly. That’s why this children’s mental health awareness week we want to remind all young people that Childline is here for them 24/7, whether that be on the phone or via an email or 121 chat.
“As well as speaking with one of our counsellors, we also have lots of resources and advice available online like our monitored message boards which allow young people to speak with their peers and connect and share their experiences.”
Sandra Gordon, a Childline counsellor at NSPCC’s Glasgow call centre, said: “Over the last few years mental health has been a huge issue.For some young people things can be so tough at home and sometimes they think about taking their own life.
“They may feel anxious and be struggling on a lot of levels. Young people feel isolated when they have fallen out with friends, they are arguing with parents and finding their schoolwork difficult.
“We are there to listen, we’d never judge any young person, and we try to build their confidence and self-esteem. We allow them to explore other options and try to make them feel valued. For many young people it can be easier to talk to someone you don’t know and it helps to know they can remain anonymous.”
A boy aged 15 from Scotland who called Childline said: “I’m going to kill myself tonight. Every day is so hard; everyone is upsetting me all the time.
“I’m just so stressed. I’ve been feeling like this all week but today things happened which are the last straw for me.”
Another 15-year-old boy who called Childline said:“For the past few months, I’ve been feeling lonely and like I’m nothing. Most recently I’ve had really dark thoughts about suicide.
“I’ve been self-harming as a distraction as wherever I go it’s always on mind – it seems to just follow me and it’s really overwhelming. I act as happy when I’m around my mum – she seems to think I’m fine but I’m really dying inside.
“I feel like nobody understands and I don’t know who to tell. I’m worried they’ll laugh and won’t believe me or say, ‘you out of all people can’t be feeling that!’.”
A boy aged 17 who called Childline said: “I keep getting these suicidal thoughts and I don’t know what to do about them. I try to distract myself or I ride them out, but the thoughts always end up coming back.
“You’re the first person I’ve told this to. I don’t really want my mam to know cos it will only worry her and probably make me feel even worse.”
Advice for children:
Talk to a trusted adult about how you are feeling and what is worrying you. This could be a parent, guardian, sibling over the age of 18, grandparent, teacher or a Childline counsellor. Sharing how you feel with someone you trust means that they can support you and give you ideas on how to cope. It will also help you feel less alone with your worries, and they can let you know that they will be here for you.
Be kind to yourself. Speak to yourself like you would a friend and take the time to check in on your basic needs such as eating, drinking and resting.
Take a break if you feel overwhelmed or are struggling to cope you could go for a walk or listen to some music to give yourself some headspace. Taking some deep breaths will also help you feel calmer and less panicked and you can visit Childline ‘s Calm Zone to find some activities that can help relax you.
Try and build a healthy routine to give yourself some structure to your day. For example, you could set reminders on your phone to take regular breaks where you may read a book, go for a walk or ring a friend. Or you could get up earlier than normal and start your day with some deep breaths, some gentle exercise and have a healthy breakfast.
Helping others or doing a random act of kindness can help you feel good about yourself and can distract you from your worries. This doesn’t have to be anything extravagant; it could be as simple as offering to do a house chore like the washing up or making someone a cup of tea.
Contact Childline if you feel you have no-where else to turn or would like some extra support.
Our counsellors are available 24/7 and you can get in touch online at childline.org.uk by email or 1-2-1 chat or on the phone on 0800 111 or. Our trained counsellors are here for you and no worry is ever too small.
For Adults:
Let them know you’re there for them, this will reassure them that you are on their side and it will remind them that they can come to you about anything.
Try talking to them over text or on the phone, if they don’t feel able to talk in person.
Be patient and staying calm and approachable, even if their behaviour upsets you recognising that their feelings are valid and letting them know it’s okay for them to be honest about what it’s like for them to feel this way.
Think of things you could do together to help them cope, like yoga, breathing exercises or mindfulness.
Encourage them to talk to adult they trust like their GP, someone at their school or Childline. Especially if they’re finding it hard to talk at home.
Take care of yourself and get support if you need to. Try not to blame yourself for what’s happening and stay hopeful.
The pub is often a destination of choice for putting the world to rights, but could it beused to get people talking about subjects that are still viewed as taboo? Graphic Design student Tegan Bryce’s final year project aims to do just that.
Tegan has designed a bar set-up – including bar top, beer pulls, beer mats and stools – that aims to raise awareness and get men talking about what are traditionally viewed as female-only issues.
Tegan’s bar is heavily led by her use of typography which asks important questions around subjects such as postpartum depression and infertility worries for males.
Studies show that 1 in 10 dads are affected by postpartum depression and anxiety and Tegan was determined to shine a spotlight on this with her exhibition which is now on display as part of Edinburgh Napier’s In Full Bloom Degree Show at its Merchiston campus.
Tegan, 21 years-old from Livingston, works as a stylist and tailor for Levi Strass & Co and has used her embroidery skills throughout the bar set-up.
Asking questions such as “Can men experience hormonal changes due to childbirth?” and “Can men suffer from post-partum depression?”, Tegan has used embroidery to score out key words to highlight the lack of conversation surrounding these issues.
Her bar also incorporates a laser-cut bar top, specifically designed for the degree show, which features more phrases and questions on these topics as well as upcycled bar stools, books, beer mats and vinyl that all come together to raise awareness of these topics and to encourage people to begin to openly talk about them.
For Tegan, her final year project has been an educational journey but one that she feels is incredibly important in helping focus on the lack of conversations around these subjects.
Tegan said: “My work across my fourth year at University has been focused on using design to tackle conversations around taboo subjects, and through reading research and conducting my own, I kept going back to certain subjects such as postpartum depression and infertility.
“We hear lots about how they affect females – and quite rightly so – but we don’t hear as much about how they affect males when they happen. Why is that?
“I think good strides have been taken to increase conversations around subjects such as periods and the menopause but there are still subjects that are viewed as “taboo” and I wanted to shine a spotlight on these.
“The bar set-up was a lot of work. I’ve put my heart and soul into it, utilising my graphic design skills and my embroidery skills to hopefully create something that does get people – specifically males – talking more about sensitive subjects.
“If it helps just one people speak out, ask for help and understand better what a friend or family member has been going through, then it has been totally worth it.”
Tegan’s project, alongside hundreds of others, is currently on display at In Full Bloom, Edinburgh Napier’s Degree Show which runs from 26 May to 2 June at the University’s Merchiston campus.
More information on the degree show can be found here.
Known as ‘Blue Monday’, the third Monday of every January is said to be the ‘saddest day of the year’ based on a number of factors, including debt levels, weather and post-Christmas gloom.
However, not all the evidence behind the day is accurate and the annual event could actually have a negative impact on those struggling with their mental health, argues Christina Papadopoulos, GP at digital healthcare provider, Livi.
The origins of Blue Monday:
“The concept originally appeared in a travel firm’s press release to sell holidays in 2005. It was supported by Cliff Arnold, psychologist and life coach, who supposedly developed an algorithm for when the saddest day of the year would occur. It was said to be based on the weather, levels of debt and time since Christmas, among other contributors.”
Scientific research to support Blue Monday:
“It is important to remember that there is no scientific research to support Blue Monday. It originated as a PR stunt and many marketers continue to use the term in order to boost sales of items like holidays or health and wellbeing products.”
Implications of Blue Monday on mental health:
“Depression can affect people all year round, regardless of the day. Everyone will have good and bad days throughout the year and putting so much emphasis on one day could imply that depression only occurs one day a year, when in fact, many people live with the condition for months or even years. For people living with depression, the concept of Blue Monday can trivialise a serious condition.
“The build-up to Blue Monday and the day itself can also create anxiety among those living with mental health conditions, creating a sense of pressure to ‘overcome’ the day.
“Retrospectively, Cliff Arnold himself recognises how his Blue Monday concept is unhelpful and has the potential to become a self-fulfilling prophecy – a sociological term used to describe a prediction that causes itself to become true.”
“Starting conversations about depression and other mental health conditions is important and Blue Monday can help to prompt these, but we must remember that these conversations are just as important every day.”
Blue Monday and SAD:
“Blue Monday is not the same as Seasonal Affective Disorder (SAD). While many people don’t enjoy the winter months, for some the shorter days can have more serious effects. A lack of sunlight has shown a correlation with symptoms of seasonal affective disorder (SAD) in some people. This is a type of recurring depression with a seasonal pattern. Many of the symptoms of SAD are similar to those of depression:
· Persistent low mood and irritability
· Loss of interest in everyday activities
· Feelings of despair or worthlessness
· Lethargy, sleeping for a long time and finding it hard to get up
· Craving carbohydrates and putting on weight”
Identifying depression:
“Everyone gets low from time to time, but we start to call that feeling depression when it becomes persistent over weeks or months and starts to have a serious impact on your life. When we’re depressed, we may be aware of feelings of sadness, even despair, and we may feel lethargic, have disturbed sleep or eating patterns, and be generally less resilient in the face of normal knock-backs and life events.
“For very mild symptoms of depression, simple things such as self-help books, regular exercise, a good sleep regime, mindfulness and reduced alcohol intake can help. Sometimes depression symptoms are manageable and pass with time, but sometimes they aren’t, and it’s important to get help – ideally before you reach a crisis point.”
Seeking help and knowing what’s available:
“Sometimes, you may need professional support to help manage mental health conditions. If you regularly feel overwhelmed and your symptoms are affecting your day-to-day activities, book an appointment to speak to a doctor or therapist where you feel most comfortable, whether that’s digitally or in-person.
“Your doctor or therapist may suggest talking therapy or cognitive behavioural therapy to help, as well as medication. Remember your doctor is available to help all year round, not just on Blue Monday.”
Psychologists share tips and tools to help you cope with Christmas triggers
Although Christmas is time for joy and celebration, for many it can be overwhelming and have an impact on their mental wellbeing. With last year’s Christmas being heavily impacted by Government restrictions, this festive season may present new challenges for some.
Psychologists Madeleine Gauffin, Dr Cecilia Radecka and Dag Härdfeldt, at digital healthcare provider Livi share some tips and practical tools to help you manage your mental health this Christmas.
Dealing with stressful family gatherings
Madeleine says: “Consider how you want to spend your time. Just because things feel more open this year, it doesn’t mean you have to spend time with absolutely everyone you know and love.
“If you’re worried about family pressure, try putting boundaries in place. Families can be invasive or cast shame or guilt. You don’t have to justify your decision on how you spend your time. Allow yourself to be honest and try to communicate that”.
Managing anxiety
Madeleine says: “There are several types of anxiety disorders, from Generalised Anxiety Disorder to social anxiety disorder. With the return of office Christmas parties and family gatherings, this year may be particularly challenging for some.
“Although it’s important to talk to a doctor or psychologist about your anxiety, there are a number of tools you can use to cope in the moment when your anxiety feels overwhelming. For example, try this simple breathing exercise to help calm your nervous system and reduce stress in your body:
· Sit or lie down comfortably
· Exhale completely
· Gently and slowly inhale through your nose for the count of 4
· Gently exhale through your mouth for the count of 4
· Pause and hold for the count of 4
· As you breathe, imagine your breath moving around the image of a square
· Repeat for 1 or 2 minutes, or until you feel calmer
“Exercise is also one of the best ways to help you manage your anxiety in the longer term. Exercise triggers the release of endorphins that enhance emotional wellbeing. High intensity aerobic exercise like jogging, running or brisk walking, 2-5 times a week for at least 2 weeks, can be effective in reducing anxiety”.
Dealing with depression
For people living with depression the holidays can be a difficult period. The latest data from the Office of National Statistics found self-reported depression in Great Britain has increased compared with pre-pandemic levels, with one in five adults experiencing depressive symptoms in the last quarter, compared to one in ten prior to the pandemic.
Madeleine says: “During the festive season and winter months, a lack of sunlight has shown a correlation with symptoms of seasonal affective disorder (SAD) in some people. This is a type of recurring depression with a seasonal pattern.
Try to get as much daylight as possible. Even a short daily walk can be beneficial . Natural light is the most important cue for maintaining circadian rhythms (the body’s natural sleep/wake cycle).”
Reducing feelings of loneliness
There are nine million lonely people in the UK and four million of them are older people. Christmas is a particularly painful time for older people who experience loneliness throughout the year, but there are a variety of ways which can help to combat feelings of loneliness.
Dr Cecilia says: “Being part of a community gives us a strong sense of belonging. Doing activities that we enjoy is good for our mental wellbeing and a way to meet new people. Try taking part in a book club, choir or volunteering at a community garden. One study found that group singing significantly boosts psychological wellbeing”.
Madeleine adds: “If you can’t see friends or family in real life this Christmas, it helps to make the effort to keep in touch with people in any way you can – video calls or phone calls can help. You can consider starting new networks, too, like an online book club. Or, arrange to have a festive dinner with friends or family over the internet.
“A study has shown that even going for a walk on your own for at least 20 minutes a day can help to reduce feelings of loneliness. When you’re outdoors, your world opens up. You see nature and other people, and this is a good distraction away from your own thoughts”.
When to see a doctor
Madeleine Gauffin, Livi psychologist, said: “Sometimes, you may need professional support to help manage feelings of stress, grief or mental health conditions. If you regularly feel overwhelmed, book an appointment to speak to a doctor or therapist where you feel most comfortable, whether that’s digital or in-person.”.
Charities bracing themselves as nearly one third of Scots say they may need to take on debt to cover the costs of Christmas
Nearly one third of people in Scotland (29%) may need to take on debt to cover the cost of Christmas this year, according to a survey of 2,000 people carried out by Censuswide for charity The Big Give.
Nearly one quarter of Edinburgh residents (24%) are not looking forward to the holiday season this year, with money worries being the most common reason, the survey also found.
While lower than the national average (16%), a shocking 13% of Scottish residents are worried they may need to use food banks to help them manage this Christmas.
Thankfully, more half of respondents from Scotland plan to donate the same amount to charities over the Christmas period. Between rising financial concerns and the ongoing health crisis that is the Covid-19 pandemic, the work done by local charities is more important than ever.
A campaign organised by the Big Give and backed by celebrities such as Stephen Fry, Dame Judi Dench, Russell Brand and others is aiming to help.
The Big Give Christmas Challenge, the UK’s biggest Christmas coordinated fundraising appeal, is supporting over 900 charities to raise funds with the unique offer of matching any donations made during the week of 30th November – 7th December.
Alex Day, Director of The Big Give said: ‘Our study shows that, sadly, people across Scotland and the rest of the UK are facing an imperfect storm; High fuel prices, chronic mental health problems, rising debt, loneliness and fears about Covid-19 will mean that, for many, this festive period will be a far cry from picture perfect scenes portrayed on Christmas cards.
‘Some will rely on charities which will be further and further stretched as demand grows.’
‘That is why, for those who can, supporting charities is more important than ever. Through The Christmas Challenge campaign, we are offering to match any donation made to hundreds of amazing charities through theBigGive.org.uk. That means whatever you can give will go twice as far.’
STUC General Secretary Roz Foyer has written to CBI Scotland calling on the organisation to reconsider its public call for a return to offices for non-essential workers.
The letter takes the business organisation to task for contradicting the Scottish Government’s view (shared by the STUC) that there should be a pause in any return to offices where working from home is possible:
Excellent advice from the National Wellbeing Hub …
The majority of Covid restrictions in Scotland have now been lifted. For many this will signal the beginning of the end of the pandemic, and a return to ‘normality’.
For some of us though, this is going to be an anxious time. We might be feeling anxious about going out, meeting friends, or going back into offices without the previous social distancing measures that were in place. This reaction is normal, and there are some simple things that you can do to help yourself.
If you’re worried about going back to the office speak to your line manager – they should be able to reassure you about what will be in place to keep you safe when you return.
Equally, if you’re going to be working from home for a little longer and are concerned about the impact this is having on your mental wellbeing, raise these concerns.
If you’re worried about getting back into ‘normal’ life, talk to friends, family or trusted colleagues about how you’re feeling. You might find they share your concerns – support one another through these times.
Most places are going to feel busier, but with cafes, pubs, restaurants, and shops more accessible, outdoor spaces like parks and public gardens may be that bit quieter.
You might feel more comfortable easing yourself back into things by meeting people outdoors to begin with. Just because we can meet more people in more places doesn’t mean that we have to. Take things at your own pace and build up confidence gradually.
The pandemic has taught us all how to keep connected at a distance, and to develop creative ways of keeping ourselves entertained. Just because things are opening up again doesn’t mean we can’t continue with some of these things.
When you are out and about, try to keep in mind some of the things we still have to keep us safe from the virus such as wearing a face covering in shops and on public transport. Most of us will now have had both doses of the vaccine. While this won’t make you invincible, it does make it much less likely that you will catch Covid and that the severity of illness is lessened.
Think about your breathing. Taking slow, deep breaths, in through the nose and out through the mouth, as you’re walking out the house. Have a listen to this 10-minute guided relaxation podcast.
Keep a routine. Regular sleep and activity will help you feel more in control. If you’re having difficulty sleeping, try Sleepio.
Be kind to yourself and other people. We’ve never had to deal with a situation like this before, so don’t be hard on yourself for the way you’re feeling. Try not to be too hard on others either. It can feel frustrating seeing people slip back into the ‘old normal’, but remember, restrictions have been tough for everyone and we will all feel differently about the easing of restrictions.
Try one of these apps. Daylight or Feeling Good are very helpful for managing anxiety, and Silvercloud has a number of programmes to help reduce stress and build resilience. Visit the Free apps and online programmes page of this site for details on how to register for these.
