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.
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
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.
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.”.
New research shows Brits have become much more appreciative of the great outdoors since before the pandemic and will continue to enjoy nature even through winter
More than half of us are prioritising wellbeing & mental health much more than pre-COVID times
88% of us believe that connecting with the natural world improves wellbeing & mental health
We value rural holidays because they help us to unwind, rest and destress, spend time outdoors, discover new places and bond with friends or family
Almost three quarters of Brits are looking to holiday in the UK between now and the end of 2022, with over a fifth of us planning not one, but three or more staycations in that time
During the pandemic, we’ve had little choice but to holiday at home, discover local green spaces and landscapes and appreciate nature. As we adjust to our new and ever changing ‘normal’ it seems the need to enjoy the outdoors is here to stay – even through the winter months.
Research by Yonder.com – new travel brand offering responsible, authentic, nature-rich stays and experiences – reveals that more than half of Brits (52%) have become much more appreciative of the great British outdoors over the last 18 months, with 45% of the population planning on making the most of the UK’s natural beauty this winter by getting outside for a walk, hike or cycle.
A hardy one in ten (11%) say they’ll be braving icy waters for some paddle boarding or wild swimming and nearly a fifth (18%) will enjoy outdoor fitness throughout the winter season.
Yonder wellbeing expert and chartered psychologist, Suzy Reading, believes that for many of us, the great outdoors provided some solace and respite from unwelcome news, unfamiliar restrictions, and the loneliness of periods of lockdown or isolation.
Suzy says: “At such a bleak time, nature offered us all the perfect escape from everything going on. It gave us space, a change of scene, and an opportunity to reconnect, not only with our loved ones, but with the natural world around us.
“It also gave us a powerful antidote to the sensory overload we were all feeling after being glued to technology – whether for work, home-schooling or socialisation.”
What Brits love most about the colder months especially, are autumn colours (66%), fresh air (61%), winter landscapes (52%), long walks (43%) and frosty mornings (43%). And our commitment to outdoor living is evidenced by confirmation from nearly 50% of respondents that they’re investing more in outdoor kit (thermals, coats, waterproofs, camping gear, boots, wetsuits) than in previous years.
The survey also shows how more than half of Brits (55%) are now prioritising wellbeing and mental health much more than they were pre-pandemic.
“After the last two years, we’re acutely aware of the importance of protecting and prioritising our mental health”, says Suzy. “The collective experience we’ve all been through has drastically changed the way we look at our wellbeing and shown us how the outdoors plays a huge role in helping us maintain balance in such hectic world.”
So it makes sense that what we most value about rural holidays is the opportunity to unwind, rest and destress (46%), spend time outdoors (45%), discover new places (40%) and bond with friends or family (30%).
It’s clear that being outdoors makes us feel good. A whopping 88% of Brits believe that connecting with the natural world improves wellbeing and mental health. Benefits include feeling more positive, rejuvenated, energised, inspired, and/or less stressed.
Suzy says: “It doesn’t have to be a full-on itinerary or programme. Even a 15-minute stroll through a woodland or along the coast can do wonders to restore our equilibrium, instil a sense of calm and reap the benefits nature can bring to us.”
Other positives of being outdoors are being able to enjoy ‘me time’ to gather thoughts and reflect (29%) and connecting or reconnecting with friends & family (20%).
Results show we’ll continue to nurture our wellbeing in the coming year via wholesome and outdoorsy getaways. Almost three quarters (72%) of Brits are looking to holiday in the UK between now and the end of 2022 – with over a fifth of us planning not only one, but three or more staycations in that time.
As for where we’ll be headed; the coast (46%), rural destinations (32%), small towns and villages (30%) and national parks (28%) top Brits’ staycation location favourites.
With so much beauty on our doorstep and the opportunity that the pandemic has provided to help us discover it, nature in Britain has clearly become a compelling and year-round attraction.
The Scottish Children’s Services Coalition (SCSC), an alliance of leading providers of children’s services, has called for a Scottish Budget for mental health. It urged greatly increased investment in mental health services against a backdrop of concerns over a mental health pandemic as the impacts of Covid-19 on the young become clearer.
The call comes as new figures published today (7th December 2021) from Public Health Scotland indicate that at the end of September 2021, 1,978 children and young people had been waiting over a year for treatment from specialist child and adolescent mental health services (CAMHS) provided by the NHS.
This figure represents a doubling from September 2020 (959).They also represent 16.7 per cent of those waiting for specialist treatment.
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.
While 3,792 children and young people were treated over the period July to September 2021 by CAMHS, only 78.6 per cent were seen within the Scottish Government’s waiting time target for the NHS of 18 weeks from referral to treatment (met for at least 90 per cent of patients). Nine out of 14 health boards failed to meet this target.
Waiting times (with adjustments) for people who started their treatment from July to September 2021, by NHS Board of treatment.
Health board
Total number seen
% seen within 18 weeks
NHS Scotland
3,792
78.6
NHS Ayrshire & Arran
381
99.5
NHS Borders
77
55.8
NHS Dumfries & Galloway
81
33.3
NHS Fife
340
83.8
NHS Forth Valley
87
64.4
NHS Grampian
392
94.9
NHS Greater Glasgow & Clyde Valley
1,021
75.5
NHS Highland
170
76.5
NHS Lanarkshire
183
68.3
NHS Lothian
661
67.9
NHS Tayside
352
84.1
NHS Island Boards
47
100.0
In addition to increased investment in mental health services through a Scottish Budget for mental health, the SCSC has called for a renewed focus on expanded prevention and early intervention services, reducing the need for referral to costly specialist CAMHS.
It has also called for greater partnership working between the public, private and third sectors as well as greater awareness of the services on offer, especially those at a community level.
A spokesperson for the SCSC commented: “We are urging the Scottish Government to make the forthcoming budget a Budget for mental health for our children and young people.
“For some time 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. It is more important than ever that children can access the support they need, when they need it, irrespective of where they live.
“To achieve this 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 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.”
An inquiry has been launched into the health and wellbeing of children and young people by a Scottish Parliament Committee.
The Health, Social Care and Sport Committee is seeking to find out the key issues around health and wellbeing for children and young people in Scotland. They will investigate what the challenges and opportunities are for improving their health and wellbeing, and how addressing poverty can lead to improved health and social care outcomes.
The inquiry will focus on 4 key areas:
• Child poverty (including the Scottish Government’s current child poverty delivery plan), inequality and adverse childhood experiences; • Issues affecting care experienced young people; • Mental health, access to Child and Adult Mental Health Services (CAMHS) and the importance of early intervention; • Health and wellbeing in schools
Speaking as the inquiry launched, Gillian Martin MSP, Convener of the Health, Social Care and Sport Committee, said: “There are a whole host of factors which impact the health and wellbeing of our children and young people, and our Committee will consider these in detail.
“The physical and mental toll of the pandemic on children and young people cannot be overstated and we know that prior to this pandemic there was already a high and increasing demand for youth mental health services in Scotland.
“As we emerge from the pandemic and with the Scottish Government’s current child poverty delivery plan due to run until 2022, our inquiry comes at a pivotal time. We are determined to find out how children and young people can best be supported to live healthy and flourishing lives.”
A mental health charity is praising its young ambassadors who are bravely speaking out about the challenges of living with “invisible” illness.
Throughout this month Teapot Trust is raising awareness of the challenges children and young people face when living with a chronic and/or physical condition that has no obvious outward sign. A number of young people will be acting as ambassadors for the charity, talking about the impact living with these conditions has on their self esteem and mental health.
Teapot Trust is a charity at the forefront of transformative mental health support for children, young people and families living with chronic conditions and has pioneered to introduce therapeutic art into pediatric out-patient clinics in UK hospitals to keep children distracted and calm in between invasive tests, injections and scans. Art therapy can help young people express their feelings and develop coping mechanisms when coming to terms with a diagnosis or dealing with a course of treatment.
Daisy, who lives in the Highlands, is nine years old and suffers from juvenile arthritis. She has one-to-one online art therapy sessions with a Teapot Trust art therapist.
Daisy said: “Having arthritis is a pain. The Teapot Trust has really helped me with it. I’ve gotten to express a lot of emotions I normally wouldn’t have. Without it I would have just gotten so stressed. I would have stayed home more days and not managed to do a lot more stuff.
“At school sometimes I feel like I get bullied and that stresses me. It’s just difficult having arthritis and going to school at the same time.”
Sarah Randell, Chief Executive for Teapot Trust added: “Sadly, statistics show that a significant number of children and young people at risk of self-harm and suicide ideation have a chronic and/or physical health condition. The seemingly invisible nature of their condition can add to their sense of isolation making them feel like they’re suffering in silence.
“We’re incredibly proud of our young ambassadors who have decided to break this silence and talk about the challenges they face living with ‘invisible’ illness.”
During November Teapot Trust hopes to raise public awareness by highlighting the experience of young patients who live with an “invisible” illness. Individuals around Scotland are bravely speaking out to encourage others to access funded art therapy through the charity.
This week, as Bonfire Night celebrations take place, HELP for HEROES are calling on the British public to practice ‘The Firework Heroes Code’. We want people to be more mindful of the negative impact that fireworks can have on veterans and others.
Professor Colin Preece, Wellbeing Manager for our Hidden Wounds team, says, “The vast majority of the veterans that we support for mental health issues tell us that they don’t like fireworks.
“It can be the bangs and the flashes, but also the smell of fireworks can be a massive trigger for them. These stimuli can remind veterans of bad moments they experienced in combat and make them relive traumatic events in their lives. It can be particularly problematic for those with PTSD.”
The Firework Heroes Code
Be mindful – think about the impact fireworks can have on people (and animals) nearby
Go to planned public fireworks displays – rather than set off fireworks at home
Give neighbours advance warning – it can be as simple as a message on a local WhatsApp or Facebook groups. If you are having fireworks at home this gives those near you the chance to create a coping strategy
Go silent – consider using the new generation of ‘silent’ fireworks
Give support – if you think someone has been affected by fireworks, make them as relaxed and as comfortable as possible and encourage them to reach out for professional help.
Former Senior Aircraftsman in the RAF, Matt Neve, explains why this code is so important: “The planned public events aren’t so bad, and the new silent fireworks are a good idea. It’s the unexpected bangs of fireworks in people’s homes or in the street that take me right back to where my trauma began and triggers my PTSD.
“Hearing them makes me fearful and angry but I also have a physical reaction as I shake and my heart races. I have to take myself out of the situation and sit somewhere quietly, take deep breaths and compose myself to bring myself back to the ‘now’.”
Many people look forward Bonfire Night and it is a big event in the calendar, but not everyone enjoys them, and that goes for pets too. ‘The Firework Heroes Code’ is a really simple way to ensure that you minimise the impact of your own event on others – so we can all feel comfortable at this time of year.
We understand that reaching out for support can be difficult. If you are a veteran or loved one and need support, we are here for you.
