Tag: mental health

Childline launches mental health campaign aimed at boys

  • Boys less likely to talk to Childline about mental health issues than girls
  • Childline launches ‘We All Feel It’ campaign to help boys who are struggling to ask for help with their mental health

Childline has found, in Scotland, boys are four times less likely to talk with the service’s trained counsellors about their mental health than girls, and even less likely to come to them when they have suicidal thoughts.

New statistics from the NSPCC-run service show that in 2020/21 counsellors carried out 2,054 sessions with girls about mental health issues compared to 493 with boys in Scotland.

When it came to counselling sessions about suicidal thoughts and feelings, they delivered 891 with girls but just 103 with boys.

Which is why Childline has launched it’s ‘We All Feel It’ campaign, to support young males whoare struggling to speak about their mental health, and to help them before they reach crisis point.

The campaign video features popular clips from the world of sports, social media and gaming to reflect the emotions some young people may struggle to articulate. It encourages boys in particular to use Childline to help them make sense of anything that has upset or worried them.

Childline insight  

Childline counsellors hear from boys in Scotland who say they feel isolated in their experiences and are reluctant to reach out for help due to the stigma they feel around sharing their feelings.

One boy told a counsellor: “I’m feeling suicidal, depressed and rubbish. I tried to kill myself recently but got talked out of it.

“My dad is really violent and has been hurting me for years. I usually miss school when he leaves marks on me. I’ve also been arguing with my step-dad and sometimes it gets quite bad. People just watch it happen.

“I feel like my parents hold things against me. I have thought about running away but it’s hopeless. I usually sit and play computer games to distract myself from it all.”

Another male, aged 18, told Childline: “I usually have thoughts about suicide, mostly when I am feeling stressed but sometimes when I am not under any stress too.

“This all started about two years ago when school was starting to get stressful and I had to start thinking about my future.

“I am a very personal person and I never open up to anyone – I just feel shy and this is my first time ever talking to anyone about these thoughts.”

Suicide is a complex issue and there is rarely one single factor or event that leads someone to take their own life. It is usually a combination of lots of different individual, community and societal factors interacting with each other to increase risk.

‘We All Feel It’

Developed with creative agency Livity, the campaign aims to resonate with boys and remind them Childline is always there and ready to support them, with whatever they are experiencing, 24 hours a day.

Alex Gray, Service Head of Childline, said: “At Childline, we know how hard it can be for children to speak out about their mental health.

“In particular, it can be really challenging for boy’s due to the pressures they feel around not showing emotion and appearing strong due to toxic masculinity.

“At Childline, we want to remind all children that sharing their mental health concerns with a trusted adult or a Childline counsellor is a brave thing to do, and it will enable them to get the help and support they need.

“Talking about mental health issues early on can prevents things escalating and can save a young person’s life.

“We hope that by putting the spotlight on male mental health we can help boys understand that they are not alone.”

Children and young people can contact Childline for free, confidential support and advice, 24 hours a day on 0800 1111 or at www.childline.org.uk.

Childline has been supported by the Postcode Children’s Trust for four years and it has recently given the service crucial funding of £1,000,000 – the equivalent of running Childline for an entire month – enabling counsellors to continue to save lives.

New creative projects helping mental health and wellbeing

The positive role that art and creativity plays in enhancing our mental health and well-being is at the heart of activity taking place in communities across Scotland and backed by £800,000 of National Lottery and Scottish Government support in the latest round of Creative Scotland’s Open Fund awards.

Forging connection through music making and storytelling is central to Acorn Shed Music’s approach. In their latest project with partners Ceartas Advocacy and The Village Storytelling Centre, Songs from Here will bring together people living with dementia in East Dunbartonshire to create songs and stories based on lived experience.

Set up in 2017 with the aim of finding ways to use group songwriting to explore difficult conversations, Acord Shed Music’s Co-Founder, Carol Beckwith said: “Writing songs that emerge from individual and shared stories provides opportunities to take a more creative approach to exploring the experience of dementia and dementia care.

“We anticipate that as people begin to reveal their creative identities in this way they begin to understand that ‘voice’ is more than just the words that we say.”

In Edinburgh, Artlink is about to roll out a new programme of workshops, discussions, performances, installations, exhibitions and artist placements for people with complex disabilities.

Jan-Bert van den Berg, Director at Artlink, said: “Over the last two years amazing new creative relationships have formed between people with complex disabilities, their supports, and artists.

“As we emerge into a post lockdown world, we want to make sure that those people who have been hardest hit are included in influencing and shaping the new cultural landscape.

“Being Human supports a programme of creative work that harnesses the strengths and passions of all involved to make the most of what has been learnt.”

Becoming a dynamic hub of creative activity, Glasgow’s Good Vibrations supports people through communal music making, with a focus on the gamelan and Indian tuned percussion orchestra.

Hekate Papadaki, Executive Director of Good Vibrations explains: “Through communal music-making and other creative activities we support people who may have more limited access to participating in arts and culture – those from deprived areas and those with disabilities and mental health needs – to develop personal, social and music skills, self-confidence and positive self-identities.”

Paul Burns, Interim Director, Arts and Engagement Creative Scotland said:  “The arts and creativity make an invaluable contribution to our health and wellbeing – both physically and mentally.

“Thanks to the generosity of National Lottery players, who raise over £30 million for good causes across the UK every week, and funding from the Scottish Government, these awards continue to address issues of mental and emotional wellbeing while also enriching the lives of people of all ages and backgrounds.”

A full list of Open Fund recipient awards is available on the Creative Scotland website.

Farm Safety Foundation launches fifth annual campaign to tackle mental health issues in farming

92% of UK farmers under the age of 40 rank poor mental health as the biggest hidden problem facing farmers today, a recent study by the Farm Safety Foundation reveals.

·                        Mental wellbeing levels in the next generation of farmers have fallen over the past year, the study also finds.

·                        36% of farmers in the UK admit to being “possibly” or “probably” depressed according to another industry survey.

·                        44 suicides were registered in England and Wales in 2020 for those working in farming according to the Office of National Statistics.

·                        This week’s campaign from the Farm Safety Foundation will remind those living and working in the industry to Mind Your Head.

2020 and 2021 proved incredibly challenging for the UK’s farming industry. There were extreme weather conditions, poor harvests, supply chain shortages and a global pandemic to contend with but, through it all, farming endured as it always does.

Over the past two years, the UK’s farmers have been recognised as key workers. Their hard work puts food on our plates, produced to some of the highest standards in the world, and their careful stewardship knits together the environmental and social fabric of our iconic landscape.

The UK’s farmers are a remarkable breed; adaptable, resilient and incredibly hardworking but, the commitment of our farmers comes at a price.

In an industry that continues to have the poorest safety record of any occupation in the UK, making sure we are all looking after our physical and mental wellbeing has never been more relevant. So, from 14th – 18th February 2022, leading farm safety charity, the Farm Safety Foundation (also known as Yellow Wellies) will launch their fifth annual Mind Your Head campaign to illustrate actions being taken to break down mental health barriers in farming.

A recent study by the Foundation revealed that mental health issues among farmers and agricultural workers are of growing concern and are having a direct impact on safety on farms. With 92% of farmers under the age of 40 suggesting poor mental health is the biggest hidden problem facing farmers today (an increase from 82% in 2018).

In an industry where 34 farm workers lost their lives in fatal farm incidents in 2020/2021, there were a total of 44 suicides registered in England and Wales by those working in the farming and agricultural industry in 2020 according to the Office of National Statistics.

Whether or not the number of suicides has increased as a result of the pandemic is a matter for experts and should not be speculated on.

According to Professor Louis Appleby, Professor of Psychiatry, University of Manchester and Chair of the national advisory group on suicide prevention at the Department of Health and Social Care: “Figures like these are important in understanding the tragedy of suicide.

“They are not dry data, they are real lives lost, real families devastated. No figure, whether high or low, is acceptable. We need to beware of alarming claims and predictions without evidence – misleading and potentially harmful to those in the industry who are already struggling.”

Stephanie Berkeley, Manager of the Farm Safety Foundation said: “As an industry, I think it is time we deal with the issue of poor mental health head on. We need to talk about our feelings and let everyone living and working in farming know that it’s completely ok to have feelings, good and bad, but it’s also important to let them out.

“Life isn’t always as it seems, we don’t post on social media about the days that we wished we didn’t get out of bed or the days we didn’t feel like it.

“Most people feel the pressure to keep up with everyone’s ‘perfect’ life. My father always advised me to never judge anyone unless you walked in their shoes, these are words that I live by, as it is important to know what is really going on behind the smile, or even their grumpy demeanour.

“Many living and working in rural communities are suffering and doing so in silence. As an industry, it’s time to ease the pressure, stop expecting people to be perfect and start talking openly about feelings with people you trust.”

Today is Valentine’s Day – a day when many show their affection by sending cards, flowers or chocolates with messages of love. This Valentine’s Day, the Farm Safety Foundation is reminding farmers that self-love is important too.

Stephanie added: “A day like Valentine’s Day which celebrates love and togetherness can often highlight how different, alone or low we feel so it is important to check in with yourself and others and reach out to those who may be feeling down, lonely or struggling.

“Whatever it is that you choose to do, just know that your mental health should never be ignored and you are not alone.”

The recent R.A.B.I Big Farming Survey revealed that 36% of the farming community in the UK are ‘probably’ or ‘possibly’ depressed and sadly, the stigma around mental health often prevents those who need help from seeking it.

So, for the next five days, key farming organisations from five countries will join forces to support the Foundation’s Mind Your Head campaign and try to dispel the myths and tackle the stigma around poor mental health in the industry and highlight the wealth of support available to those living and working in farming.

BBC’s Strictly winner, actor Kelvin Fletcher, who last year bought a 120-acre farm in the Peak District is supporting the 2022 Mind Your Head campaign. 

As a new entrant to the industry, Kelvin appreciates the many challenges facing farmers at present and the importance of looking after your mental wellbeing at work. 

Kevin says: “I feel really privileged to have been welcomed so warmly by the farming community, who have supported me so much since I started my farm last year. Before joining farming, I had no idea the community was so heavily impacted by bad mental health.

“Campaigns like Mind Your Head are so important if we’re going to chip away at the stigma that surrounds mental illness in the industry. If one person reads about Mind Your Head and decides to reach out or to check in on a loved one, that’s a step in the right direction.

“Please, be that person and start the conversation. You never know how much it could mean to someone struggling silently.”

For more information on the Mind Your Head campaign or to learn more about how the Farm Safety Foundation is tackling the issue of poor mental health in the agricultural industry please visit  www.yellowwellies.org or follow them on social media – @yellowwelliesUK on Twitter, Facebook, Instagram and YouTube using the hashtag #MindYourHead

Holyrood report spotlights mental health of expectant and new mothers and expresses concern over access to support services

The mental health of pregnant women, new mothers and their families, including those affected by miscarriage, stillbirth and the death of an infant, has been highlighted by a Scottish Parliament Committee.

The Health, Social Care and Sport Committee’s inquiry into women’s mental health experiences before, during and after the birth of a child (otherwise referred to as the perinatal period) highlights a number of issues faced by new mothers over the support they have received, particularly during the pandemic.

In particular, the inquiry found there was a sharp rise in birth trauma incidences reported since the pandemic began. The Committee calls on the Scottish Government and NHS Boards to redouble their focus on delivering services that directly address birth trauma.

The Committee also looked into the of support for those suffering from miscarriage, stillbirth or death of an infant. During its inquiry, the Committee received evidence of some women affected by baby loss who reported being treated close to women giving birth to healthy babies, causing additional trauma to the women affected.

The report calls for accelerated action to establish specialist baby loss units and, in the meantime, for new national protocols to be set up “that ensure families affected by baby loss are consistently treated with respect and compassion and in a trauma-informed way”.

Alongside a focus on community care, the Committee also examined access to specialist Mother and Baby Units (MBUs), of which there are currently two in Scotland. The Committee emphasises the benefits of providing wider access to MBUs for new mothers with complex needs and they express support for the creation of a new MBU serving the north of Scotland. 

Gillian Martin MSP, Convener of the Health, Social Care and Sport Committee, said: “Up to 20% of women in Scotland experience negative mental health impacts before, during and after giving birth and the aim of our inquiry was to shine a spotlight on this important issue and to see what more should be done to support these women.

“We heard of concerns in certain health board areas with the support structure in place for parents and families impacted by miscarriage, still birth and the death of an infant, and feel more action is needed to give them appropriate support.

“We had discussions with some new parents affected by baby loss who felt they didn’t receive the standard of care they are entitled to expect. That is why we are calling for every effort to be made to accelerate the establishment of specialist baby loss units

“The evidence we received suggests that during the pandemic, there was a sharp rise in incidences of birth trauma. In many instances this was a direct result of COVID-related restrictions, which limited the support women were able to receive from partners and families before, during and after giving birth.

“Our inquiry heard about the benefits of Mother and Baby Units for women who have complex mental health issues in the perinatal period and the Committee would like to see a concerted effort to widen access to these units in conjunction with the community care offer.

“We think there is a strong case to set up a new Mother and Baby Unit serving the north of Scotland but we also need to focus on issues around staffing, resources and general awareness to maximise the positive impact of perinatal mental health services and third sector organisations who support mothers.”

The Convener added:

“The extensive evidence we have gathered during the course of this inquiry has shown the importance of a preventative and community based approach to perinatal mental health. It is clear that only through accessible, joined up care across both the third sector and statutory services, women and families can get the care they need at this critical time.

“We’d like to put on record our thanks to all of the women who spoke with us and shared their stories.”

Other findings in the report include:

• concern that many women and families are currently having to wait longer than 6 weeks to access perinatal mental health support;

• the increased barriers faced by women and families from minority ethnic backgrounds, or for whom English is not their first language, and those from particularly vulnerable or at risk groups, to access perinatal mental health services;

•  the critical role that stigma plays in perinatal mental health and the resulting reluctance for individuals to fully engage with healthcare professionals;

• a call for the Scottish Government to ensure further education institutions deliver perinatal mental health training as core training for all midwifery and nursing students as a priority.

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Taking time out for National Breathing Space Day

National Breathing Space Day (1st February) takes place annually to raise awareness of the confidential support the mental health phone service provides for anyone feeling low or stressed.

The theme for the day is ‘You Matter, We Care’ and Breathing Space is delighted that an increasing number of organisations are actively promoting that message through the Breathing Space Bench Project

Over the last year, a range of organisations have teamed up with Breathing Space to encourage Scots to take some time out for their mental health with a moment to sit and reflect or share their feelings, by installing the special benches.

Breathing Space Benches are now sited in locations as varied as Inchinnan Church, Musselburgh Golf Club, Lanarkshire parks, colleges across Borders, Fife, Dundee and Angus and at Strathclyde University.

The Breathing Space Bench Project is aimed at creating welcoming spaces – encouraging people to sit and take some breathing space, to share a bit of time for listening and talking, or by reaching out and showing kindness and compassion.

This has been especially important at a time when the usual ways of meeting up for a chat have been limited.

Tony McLaren, Breathing Space National Coordinator, said: “It’s certainly been a challenging for year everyone, including our own staff who have continued to offer a compassionate listening service while working in new ways and in new office environments to safeguard against the pandemic.

It’s inspiring to see how many organisations are committed to supporting people to stay mentally healthy through taking time to listen and share. They are doing a doing a tremendous job in taking forward this mental wellbeing agenda, offering a place to connect and reflect, and showing that we shouldn’t be afraid to talk about how we are feeling.

 “If anyone who is struggling and needs a listening ear, and wants to take a chat beyond the bench, our advisors at Breathing Space are available in the evenings and at the weekends on 0800 83 85 87 or through web chat, to listen and offer information and advice. If you’re worried or feeling down, please get in touch for some ‘breathing space’”

Minister for Mental Wellbeing and Social Care, Kevin Stewart MSP said: “Looking after our mental health and wellbeing is just as important as looking after our physical health.

“That message is especially relevant at the moment, given the continuing challenges which we all face in relation to the COVID-19 pandemic.

“Breathing Space is a free service providing vital out-of-hours support to people across Scotland who are feeling low, stressed or anxious. I’m delighted to highlight the help available and to support Breathing Space Day.

“I would urge anyone who is experiencing low mood, anxiety or distress in their lives to get in touch with the service through the helpline; through NHS24 on 111; or by looking at the range of helpful advice on the Breathing Space website.”

Blue Monday: GP explains why it could be harmful for nation’s mental health

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.” 

Mental health support over the festive season

Mental wellbeing support is available over the festive period for anyone who may be struggling during this time.

Those experiencing low mood, stress, anxiety or depression are being urged to seek help and not wait until after the festive season is past.

Mental Wellbeing Minister Kevin Stewart said: “It is vital we all look after ourselves, and each other, at this time of year. Not everybody finds the festive season full of fun. And not everyone has a family around them, and can find themselves on their own at Christmas and New Year.

“There can be many triggers including existing family tensions, anniversaries of a life-changing event around this time and even the pressure of Christmas for some can be too much.

“All that on top of what we have all been through with the challenging times of the pandemic and the shorter, darker winter days, it can seem really bleak for some.

“But there is help and support available and I want people to know they are not alone. Often the hardest step is making that first call.

“I urge anyone who is feeling low or anxious to reach out to Breathing Space, the Samaritans or NHS 24 Mental Health Hub.

“I am also asking if you know of somebody who will be on their own over the festive period to check in on them. Often that one act can make a huge difference to a person’s mental wellbeing.”

Clear Your Head has more information to help you cope, and advice on how you can support other people who you think might be struggling – visit: www.clearyourhead.scot

If you need to talk to someone, you can call these free services:

  • NHS 24 on 111 if you need urgent support for your mental or emotional health.
  • Breathing Space on 0800 83 85 87 -if you’re experiencing low mood, depression or anxiety
  • Samaritans on 116 123, or email jo@samaritans.org, for confidential emotional support if you’re in distress or despair. Open 24 hours a day.

Festive mental health with NHS 24

As we look ahead to another festive season impacted by the COVID19 pandemic, NHS 24 are encouraging people to put mental health first.

Lots of people are feeling anxious and unsure of where to turn for a bit of support so here is advice from the team behind NHS inform and the 111 service:

Clear Your Head web site

It’s natural to not feel yourself at times, and for anyone feeling that way, the Clear Your Head web site has simple tips for anyone feeling down, as well as guides on what to do to support others. clearyourhead.scot

NHSinform.scot

Anyone in Scotland with a digital device and having problems with anger or stress, having trouble sleeping, or struggling to cope with challenging situations, can find support by answering a few simple questions through this guide, nhsinform.scot/get-help-with-your-mental-wellbeing

During the summer of 2021 hundreds of visitors to NHSinform were directed to seek immediate telephone help while thousands more went on to self-directed care online using SilverCloud, a website with courses to improve mental wellbeing based on cognitive behavioural therapy.

An extensive range of mental wellbeing resources is available at

www.nhsinform.scot/mental-wellbeing

NHSinform also has a number of resources for users of British Sign Language that cover mental health issues at www.nhsinform.scot/BSL

editorial@ardrossanherald.co.uk

Breathing Space on 0800 83 85 87

Answering almost 9,000 calls a month, the Breathing Space service continues to grow and evolve with the web chat service now offering online support.

Callers contact Breathing Space for a wide range of reasons, including relationship issues, stress, anxiety and suicidal thoughts. However, over the last year the service has seen an increase in issues such as bereavement, work and money worries, and loneliness.

Breathing Space’s trained advisors ensure that each call is treated with patience and respect, knowing that it can often be the first time that a caller has contacted the service or talked about a problem.

111

For those experiencing mental distress the 111 Mental Health Hub is available 24 hours a day, 7 days of the week by calling 111 and following the telephone prompts. Anyone may call. There is no upper or lower age limit.

The most common reasons for calling include thinking about suicide, anxieties, low mood, psychosis, and self-harm. Where necessary, clinical support is offered and callers may be referred to local support services, community mental health teams, or exceptionally, emergency services. This team can also help with medication issues.

Managing your mental health this festive season

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.”. 

For more information visit: https://www.livi.co.uk/your-health/how-to-stress-less-this-winter-a-psychologist-approved-toolkit/