Friday was a good day for our Breathing Space service – the sun was shining and we unveiled a new Breathing Space bench in Dunbar!
The ‘Take some Breathing Space’ bench initiative is designed to be physical reminders for people to pause, reflect, and find comfort. Breathing Space benches are dotted all over Scotland, with the latest being unveiled in Dunbar train station in East Lothian.
Our Breathing Space team work in partnership with organisations, charities, and local groups to secure sites for new benches. The Dunbar bench was installed with support from Samaritans, Scotland’s Railway, and Dunbar Rotary.
Managed by NHS 24, Breathing Space is a free and confidential phone service for anyone in Scotland over the age of 16 experiencing low mood, depression, or anxiety.
Breathing Space National Coordinator, Tony McLaren, explains why the benches are important symbols to prioritise mental health: “We’re proud to work alongside other mental health champions such as Samaritans and Scotland’s Railway to promote mental well-being within communities throughout Scotland.
“The installation of our newest Breathing Space Bench at Dunbar Train Station will serve as a powerful reminder to everyone that taking time to think, reflect, and chat about mental health is essential, especially during life’s busy moments.”
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.
The Scottish Children’s Services Coalition (SCSC), an alliance of leading providers of children’s services, has called for greatly increased investment in mental health services as the impacts of the Covid-19 pandemic on the young become clearer.
The call comes as new figures published by Public Health Scotland today (15th March 2022), indicate that at the end of December 2021, 10,021 children and young people had been referred for treatment from specialist child and adolescent mental health services (CAMHS).
This includes issues such as anxiety and depression and represents a staggering 27.1 per cent increase from the previous quarter (July to September 2021) when the figure was 7,882.
With already under-resourced and overstretched services facing overwhelming pressure due to increased demand, the SCSC has raised concerns over a potential “lost generation” of vulnerable children and young people whose mental health is being impacted by Covid-19.
Even prior to the pandemic cases of poor mental health were at unprecedented levels and in crisis, and there are a growing number of vulnerable children who cannot access adequate support. The pandemic has exacerbated this, leading to unprecedented demand and backlogs, with services struggling to keep up.
In total, 4, 544 children and young people started treatment at CAMHS over the period October to December 2021. This is an increase of 19.8 per cent from the previous quarter (3,792) and only 70.3 per cent were seen within the Scottish Government’s waiting time target for the NHS of 18 weeks from referral to treatment (met by at least 90 per cent of patients).
This is a fall from the previous quarter when the figure was 78.6 per cent. Eight out of 14 health boards failed to meet this target.
A total of 1,570 children and young people had been waiting over a year for treatment at the end of December 2021.
A spokesperson for the SCSC commented: “For some time now, we have raised concerns over a potential lost generation of vulnerable children and young people, whose mental health is being impacted even further by the Covid-19 pandemic.
“Too many of our young people are waiting too long for the treatment they need and it is more important than ever that children can access the support required, irrespective of where they live.
“While we welcome the attention that the Scottish Government has given to date on this vital issue, a lack of resources and lack of staff mean it’s becoming an impossible situation to manage. There must be a radical transformation of our mental health services, investing in specialist services and with a focus on preventing such problems arising in the first place and intervening early.
“This is a crisis we can overcome, but as the country comes to terms with the biggest hit to its mental health in generations, it will require a similar energy and commitment to that demonstrated for Covid-19 if we are to achieve this and prevent many young people giving up on their futures.”
Waiting times (with adjustments) for people who started their treatment from October to December 2021, by NHS Board of treatment:
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.”.
Read between the lines – that’s the message being promoted by the City of Edinburgh Council during National Suicide Prevention Week.
Two lives a day in Scotland are lost to suicide and the awareness week, which runs from today (Monday September 8), reaches out to the people close to those who are at risk.
Events to raise awareness will take place in shopping centres, libraries and neighbourhood offices in a bid to urge Edinburgh residents to help those who may be suicidal. As well as information stalls, a free showing of A Single Man starring Colin Firth is being held at the Filmhouse on Lothian Road on Wednesday (10 September).
The “read between the lines” campaign promotes the message that if you are worried about someone asking them how they feel can help to save their life – even if they say that they are feeling fine.
Activities kicked off at the weekend with the Choose Life Challenge five-a-side football tournament at Gracemount Leisure Centre. A church service for people whose lives have been touched by suicide took place yesterday in the Augustine United Church.
Councillor Ricky Henderson, Convener of Health, Social Care and Housing, said: “Talking to someone about suicide can make the difference between life and death and this can bring a real sense of relief to people who are struggling with these thoughts.
“Staff from Health and Social Care are actively involved in the Edinburgh Choose Life Steering Group with partner organisations, which supports the Scottish Government’s suicide prevention strategy.
“If you are worried about someone’s behaviour, please read between the lines and don’t be afraid to broach the subject. There are a number of excellent, professional organisations out there that would be happy to help.”
For help and further advice if you are concerned that someone you know might be at risk, contact Breathing Space on 0800 83 85 87 or the Samaritans on 08457 90 90 90.
THE recent suicide of the much-loved actor Robin Williams highlighted how suicide can affect anyone. Sport can have a positive impact on mental health and wellbeing, so a five-a-side football tournament will kick off World Suicide Prevention Week in Edinburgh next Saturday (6 September).
The Choose Life Challenge Cup will run from 9.30am until 12.30pm at Gracemount Leisure Centre on 2 Gracemount Drive with sixteen teams from Edinburgh, Midlothian, West Lothian and Dundee taking part. Among this particpants are two ladies teams from Edinburgh who will be copeting in the tournament for the first time.
Justice Secretary Kenny MacAskill will be there to present the trophy and other prizes.
Event organiser John Murphy, a project worker with Scottish charity Health in Mind, believes the Choose Life Challenge Cup is a fantastic event as it offers a comfortable space for guys to get together, reduces isolation and promotes a sense of belonging.
John said: “So many young men find it hard to talk about their feelings and in 2013, there were 795 suicides recorded in Scotland, with the rate for men more than three times that of women.”
John said the event provides a great opportunity for people to find out about the issues and the services available locally. “If there’s someone you know who you think might be considering suicide; ask them and be willing to listen and encourage them to get help – you could help save their life. Alternatively if you are feeling suicidal, don’t hide it; find someone you trust and talk to them.”
The Choose Life Campaign is part of the national strategy and action plan to prevent suicide in Scotland.
The partners supporting the Choose Life Challenge Cup – Lothian Five-a-Side Football Tournament are NHS Lothian, East Lothian Council, The City of Edinburgh Council, Midlothian and West Lothian Councils.
