Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK
Healthy Heart Tip: Keep on top of your mental health
The 15th-21st of May is mental health awareness week in the UK. We know that each year in England, one in four people will experience some sort of mental health problem.
Long-term mental health problems can increase our risk of developing heart disease, which is one of the reasons why it is important that we look after our mental health by combating stress, maximising our ability to cope, and seeking support.
Here are some tips to keep our mental health in check:
Create balance
When we are busy and have lots of responsibilities such as work, family commitments and looking after a house we can be more susceptible to suffering from mental health conditions.
Often, in times of overwhelm, the first things to suffer are our nutrition, exercise and sleep. These three things are important for optimal mental health. Try to balance your day-to-day demands with some exercise, me-time, time to prepare meals and implement a good sleep routine.
Use your support network
If the above point sounds like too much to manage on your own, ask for help. Having someone you can talk to about your mental health can help you to better deal with any challenges you are experiencing.
People are often more than happy to offer support but may not realise you are struggling if you don’t let them know. This could be a friend, family member, or mental health professional.
Check in
Checking in with ourselves and noticing trends in our behaviour and the way we feel can help us to know when we may need to seek help or put something in place to support our mental health.
Apps such as Thought Diary or Daylio offer an easy way to track our wellbeing over time.
For more tips on how to stay healthy, sign up for weekly healthy tips at:
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.”
Celebrities and medical experts including comedian Tom Davis, Dr Ranj Singh and Dr Linda Papadopoulos support new UK government campaign to boost mental health
Ahead of Mental Health Awareness Week (15 – 22 May), Better Health – Every Mind Matters from the Office for Health Improvement and Disparities is launching a new campaign backed by BAFTA award-winning comedian, Tom Davis, TV and NHS doctor, Dr Ranj Singh, and leading psychologist, Dr Linda Papadopoulos, to encourage the nation to make the first move for their mental health and get active.
New research released today has revealed that three quarters (75%) of adults surveyed report feeling anxious, but less than half (45%) are aware that physical activity is proven to reduce symptoms of anxiety.
The campaign is the latest action taken by government to improve people’s mental health. The government is already increasing investment in mental health services by at least £2.3 billion a year by March 2024 so that an additional two million people can get the support they need.
Last year, the draft Mental Health Bill was published, intended to modernise the Mental Health Act so that it’s fit for the 21st century and better supports people with serious mental illness, and the government has committed to publishing a Major Conditions Strategy to tackle conditions that contribute most to morbidity and mortality across the population in England, including mental ill health.
For Mental Health Awareness Week, BAFTA award-winning comedian and actor, Tom Davis, has opened up about his own mental health alongside NHS and TV doctor, Dr Ranj Singh, in support of the Better Health – Every Mind Matters campaign. In a new film released today, the pair discuss how they deal with anxious thoughts and call on the nation to make the first move for their mental health by getting active.
https://youtu.be/yV-ZUPgt9Kc
Comedian and Actor, Tom Davis, comments: “Anxiety is no laughing matter. I’ve had a colourful career, from working on building sites, to the shop floor, to being a comedian in front of thousands, and I’ve struggled with anxiety in every role.
“There’s a big difference, though, to being outside your comfort zone versus feeling overwhelmed by it and letting your anxious thoughts hold you back. And being active for just a few minutes each day can make a huge difference.
“It’s important to find something that you enjoy and do it regularly. I love boxing and try to go often, but even taking my daughter to the park can really clear my head and help to keep those anxious jitters at bay.
NHS and TV doctor, Dr Ranj Singh, has also shared his tips on how to ease anxiety (see NTEs) and advice on how the public can start getting active for their mental health: “Anxiety is part of everyday life, and it can help us focus or take extra care when needed, but when it gets too much, it can have a really big impact on how we want to live our lives.
“Physical activity is one of the simplest, but most effective, things we can do to help alleviate anxious feelings, calm racing thoughts, and give us something to distract from negative thinking.
“Regular physical activity is best, but even a few minutes each day can help. I personally love dancing because some good music instantly lifts my mood!”
New research among 2,000 adults in England has revealed around four in 10 report having trouble sleeping (38%), feeling less confident (37%) and having less energy due to anxiety (35%).
For just under a quarter (24%), anxiety has stopped them from attending social events and almost one in 10 admit it’s even impacted their relationship, as they spend less time with their partner (8%).
Physical activity releases feel good hormones and improves mental health but, according to the new research, less than half of adults are aware that it’s proven to reduce symptoms of anxiety (45%), reduce stress (45%) and distract from negative thoughts (42%). Four in 10 adults are not doing the NHS recommended 150 minutes of physical activity per week.
The research revealed that over a third (35%) of adults tend to use distraction techniques to relieve feelings of anxiety, including watching TV (47%), browsing the internet (36%) or even isolating themselves from others (33%). However, those who do regular physical activity report that it helps to boost their mood (68%), confidence (61%) and relieve anxious feelings (61%).
With almost one in five not doing any form of physical activity (19%), the research also revealed that not feeling motivated (41%), not enjoying physical activity (25%), and not having enough free time (19%) were the top barriers to getting active. Only 13% of us are aware of the NHS recommended 150 minutes of physical activity per week.
Leading psychologist, Dr Linda Papadopoulos commented: “People are often surprised to know the benefits that just a few minutes of movement can have on our mind; you don’t need to do a full body workout to reap the rewards.
“Being active increases feel good hormones, like endorphins, and can boost confidence. I always recommend getting outside for a brisk walk or gentle jog because being in nature can help us feel happier and more relaxed. And the best bit is it’s free!
Minister for Mental Health, Maria Caulfield, said: “We know poor mental health can significantly impact our quality of life, so I’m pleased to see this campaign highlighting the simple steps we can all take to reduce its impact – such as spotting and addressing the signs of anxiety early on.
“But we know sometimes more support is needed, and that’s why we’re currently investing £2.3 billion every year to expand and transform mental health services in England so that two million more people will be able to get the mental health support they need.”
Delivered by the Office for Health Improvement and Disparities, the Better Health–Every Mind Matters campaign offers NHS-approved tips and advice to help people manage their anxiety, including links to free NHS apps, such as Couch to 5K and Active 10, that will help them make the first move.
The Better Health – Every Mind Matters website also gives people the opportunity to sign up to anxiety-easing emails, offering expert advice to help them stay on top of their mental wellbeing and show them how to make these new steps part of their routine.
Social media:
#everymindmatters
#moveforyourmentalhealth
#MentalHealthAwarenessWeek
#MHAW / @NHS
Scots looking after their mental health can also find support at NHS inform’s Mind to Mind | NHS inform
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.
We are celebrating wellbeing and mental health awareness by organising Open Door Wellbeing Day at ELREC on the 20th May as part of Edinburgh ThriveFest #4 (15 to 21 May 2023) – a week of arts and activities supporting the intent to making Mental Health and Well-Being for All a Global Priority.
We have put together a programme for you. Come and take part in wellbeing and creative activities on Saturday 20th of May.
Any form of art is an amazing way to look within ourselves and deal with stress and problems of everyday life.
Come and check yourself how great it can be for our wellbeing!
Community support for third year of fund to help more projects
Projects to support mental health and address social isolation and loneliness in adults will share a further £15 million this year.
The Communities Mental Health and Wellbeing Fund for adults, launched in 2021, has now provided around 3,300 grants to community organisations delivering mental health and wellbeing support, bringing total investment to £51 million.
Activities will target older people, areas of economic deprivation, people with long term health conditions or disability and LGBTI communities. The Fund has also had a particular focus on responding to the cost of living crisis, which remains a priority this year.
Improved mental health and wellbeing support is one of the commitments in the Scottish Government’s Policy Prospectus, which outlines firm actions to be achieved by 2026.
Health Secretary Michael Matheson visited Pause and Breathe, a social enterprise, in High Bonnybridge yesterday (Friday 21 April) where he announced the additional funding.
He said: “This investment reflects the importance we place on promoting good mental health and early intervention for those facing mental health challenges – ensuring that people can access a range of different types of help to match their needs.
“The Fund will continue to support a range of valuable community mental health and wellbeing projects, reflecting one of the priorities set out by the First Minister earlier this week.”
Pause and Breathe was awarded £10,000 from last year’s fund to offer a variety of wellbeing sessions and activities. Work is underway to change a building that has lain unused in High Bonnybridge for 20 years.
Managing Director Susie Hooper said: “This funding will enable us to hold free weekly wellbeing sessions throughout the whole year and means we can support people who wouldn’t otherwise attend due to financial constraints.”
Self-Harm Network Scotland (SHNS) has launched a new online self-harm support service for people aged 12+ across Scotland.
The new online service is in addition to its three existing locality-based services which recently opened up across Dundee, Glasgow and the Highlands and Islands. People can visit the online service here: selfharmnetworkscotland.org.uk
The SHNS service is operated by Penumbra Mental Health, a pioneering charity providing dedicated services for people with mild to serious enduring mental ill health. SHNS is funded by the Scottish government.
People who experience self-harm will be able to access support via the portal and receive a response within 24 hours of the team receiving their details. From there, the team will provide and/or connect people to the most suitable ongoing support.
Furthermore, the portal was created to provide recovery-focussed support, tools and information that anyone can access to enable people to support themselves and others. This includes sections for those who self-harm, people supporting someone who self-harms, and professionals working with someone who self-harms.
The power of lived and living experience has helped to shape the portal from the beginning. An internal reference group was set up which consisted of people with lived experience, and practitioners and managers of self-harm services across Penumbra.
Supported people were either present on these calls or gave feedback through their practitioners throughout the process of creating the portal.
Penumbra Mental Health is the largest employer of mental health peer workers in Scotland with 29% of its teams in peer support roles.
At SHNS, all of our peer practitioners have lived experience of self-harm. They bring an understanding of what people who live with self-harm might be experiencing, and will work with each person to find out what matters in their life and offer support to find healthier coping strategies.
Shona McBain, Senior Practitioner for the new self-harm portal service, tells us a bit about her background and what working for this new service means to her: “I first found out about Penumbra Mental Health when I was 16 years old and received support from their Aberdeen self-harm support service.
“They helped me to understand where my self-harm was coming from, and that it was just my way of coping with other difficulties in my life. They gave me the space to work through what was going on in my life and I began to process a lot of what I hadn’t previously.
“I knew I wanted to help people in a similar way, and after going to college to study social sciences, I eventually ended up working for Penumbra at the same Aberdeen service I reached out to when I was just 16. Later on, I was invited to take part in the SHNS internal reference group for the portal and eventually landed the role as senior practitioner.
“I think one thing that has struck me throughout this process is just how much the portal has been designed for the people using it, from the look and feel to the content itself. People with lived experience, like myself, have been involved from the beginning to ensure that the portal is as accessible and functional for as many people as possible.
“There are local self-harm support services dotted throughout Scotland, but the portal itself has been designed to fill the gap around self-harm support. Whatever area of Scotland you are based in, you can access support via the portal. Whether that be 1:1 support, or you’re just looking for some information and resources that you can undertake in your own time.
“We want to break the stigma around self-harm. By offering this online resource to both family/friends and professional’s working with someone who self-harms, we hope to give people the confidence to start talking about it. Self-harm isn’t something we should fear, but something we can better understand in order to support ourselves, loved ones and co workers.”
Young adults (aged 18-24) are struggling with their mental health with 95 per cent feeling anxious in the last 12 months, and a fifth (21 per cent) experiencing these feelings all the time
● Generation dislocation – 70 per cent of young adults feel lonely even when around peers, friends, classmates, work colleagues
● 65% of young adults say musicians who have been open about their own emotional struggles are helping to destigmatise mental health – Billie Eilish, Lewis Capaldi and Selena Gomez are the most inspirational
A NEW survey shows a staggering 95 per cent of young people are struggling with their mental health.
The UK faces a mental health catastrophe as only 10 per cent of young adults love themselves completely, reveals blistering new research from Direct Line Insurance and mental health charity Mind.
Young adults are struggling with their mental health with 95 per cent feeling anxious in the last 12 months and over a fifth (21 per cent) experiencing these feelings all the time.
Almost half of young adults (46 per cent) have felt low often or all the time over this time period. Despite support services being readily available, more than one in twenty young people said that they feel uncomfortable discussing their mental health with anyone, 10 per cent of 18-year-olds not willing to speak about the topic at all.
Young people are experiencing a sense of dislocation, with almost three quarters (70 per cent) of young adults feeling lonely even when around peers, friends, classmates, work colleagues. They also have less energy than they did previously, 83 per cent saying this is true in the last 12 months.
When they do need a mental lift, 59 per cent of young adults turn to music to improve their mood and for a quarter (25 per cent) of this generation it makes them feel less lonely. Almost two thirds (65 per cent) of young adults say musicians are a force for good in opening discussions about mental health, with Billie Eilish, Ed Sheeran and Lewis Capaldi seen as inspirations. Music can be a vital outlet, as half (50 per cent) of young people experiencing poor mental health find it difficult discussing this with others.
The survey was carried out by Opinium across 2,000 18-24 year olds.
To highlight the link between music and a positive uplift in mood, Direct Line and Mind have worked with mental health advocate and London-based rapper Marc Jones, who has over five million music streams, to produce a new track, Day by Day, which encourages young people to be open about their mental health. It is free to download across all major streaming platforms for the month of April.
The track, developed by Marc Jones, 30, is an inspirational track to encourage young people to love themselves and to highlight there are support networks when they are struggling. The track is produced by London-based producer, RP9, whose notable collaborations include Ed Sheeran and Big Narstie.
Sam Taylor, Marketing Director, at Direct Line said:“The mental health of young adults is incredibly important and many are struggling to navigate these complex times.
“Understanding the issues faced by a generation of young adults we partnered with Marc Jones an inspirational musician to develop a track encouraging young people to open up about their mental health, whether that’s in the car when the song plays on the radio or at home, with friends streaming the track.”
Stephen Buckley, Head of Information at Mind said: “We are deeply concerned by the findings of this research – the fact that only 10% of young adults love themselves highlights the urgent need for support and resources to help this young generation navigate the complex challenges they face.
“We are excited to be part of the efforts of Direct Line and Marc Jones in producing the track ‘Day by Day’ to encourage young people to open up about their mental health and seek the support when needed.”
Niamh O’Connor, 23, from Worcester, said:“From a young age music has always been a part of my life so when I was diagnosed with anorexia over six years ago and was hospitalised for the first time, I found a lot of comfort in music.
“Whenever I felt upset or anxious, I would sit down at the piano in the hospital and play. Music became the only thing that helped take my mind off everything that was going on in my life.
“I was never one to talk openly about my feelings, but my therapist helped me to open up by asking me to play a piece of music that reflected my inner thoughts.
“Now I am able to use my experiences to create conversations with friends and we discuss how song melodies and lyrics resonate with us. This gives us the opportunity to talk openly about our mental health and support one another through music.”
Marc Jones added: “The purpose of my music has always been to lift spirits and encourage young people. This new track I released with Mind and Direct Line does just this.
“I personally have always turned to music when I am feeling low, it really helps and so does having charities like Mind, for expert support.”
The track Day By Day is available to stream on all major streaming platforms. Please find it on Spotify here.
Table One: Top ten inspirational artists for young people
Rank
Music Artist
1
Billie Eilish
2
Lewis Capaldi
3
Selena Gomez
4
Eminem
5
Ed Sheeran
6
Taylor Swift
7
Adele
8
Juice World
9
Dave
10
Demi Lovato
About Direct Line
Starting in 1985, Direct Line became the first UK insurance company to use the telephone as its main channel of communication. It provides motor, home, travel and pet insurance cover directly to customers by phone or online.
Direct Line general insurance policies are underwritten by U K Insurance Limited, Registered office: The Wharf, Neville Street, Leeds LS1 4AZ. Registered in England and Wales No 1179980. U K Insurance Limited is authorised by the Prudential Regulation Authority and regulated by the Financial Conduct Authority and the Prudential Regulation Authority.
Direct Line and U K Insurance limited are both part of Direct Line Insurance Group plc.
Mind, the mental health charity, provide advice and support to empower anyone experiencing a mental health problem. They campaign to improve services, raise awareness and promote understanding. They won’t give up until everyone experiencing a mental health problem gets both support and respect. mind.org.uk
Mind has a confidential information and support line, Mind Infoline, available on 0300 123 3393 (lines open 9am – 6pm, Monday – Friday)
Mind’s online mental health community Side by Side is a safe space where anyone aged 18 and over with experience of a mental health problem can share their story, connect with others, access Mind’s wider information and resources, and give support in return. Find out more at www.sidebyside.mind.org.uk
Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK
Healthy Heart Tip: Get your spring clean on!
Spring is the season of fresh starts. This week, we wanted to shine a light on good old-fashioned spring cleaning and the potential health benefits it offers.
Cleaning counts towards our daily movement goals, lighter tasks like dusting can burn around 160 calories an hour, and more heavy-duty tasks like washing windows or scrubbing can burn around 350 calories an hour!
In addition, having a clean and tidy home can improve our mental health, and making sure our kitchen is clean and organised can have a positive impact on our motivation to eat healthy foods and cook from scratch.
Get prepared
To ensure you have a successful and stress-free spring clean make sure you have everything you need before starting.
Set up a ‘cleaning station’ at a central point in your house with all the things you will need and only take one thing at a time. Doing it this way rather than using a cleaning caddy or bucket to carry things from room to room means you will end up moving more which will get your heart pumping.
Turn up the volume
Whether its jazz, pop, hip hop or rock, having upbeat music playing while cleaning can improve our mood, energy, and motivation.
You could take the time to listen to a podcast or audiobook on a subject you want to learn more about, or enjoy the silence, anything that helps make the task more enjoyable.
Declutter
Set aside some time to declutter your house too, donating or selling things you no longer need or use. Having less clutter makes it easier to keep your house and possessions clean and organised.
Spring is also a good time to think about your mental health and assess things like your work-life balance and how much time you spend doing the things you enjoy. Embrace this season of new beginnings by starting a new activity or hobby and saying goodbye to habits that no longer serve you.
