Brew Monday kicks off on 18 January, the third Monday of the month, which is usually known as ‘Blue Monday.’ We’ll be turning Blue Monday on its head and into something positive by encouraging people to reach out and catch up over a virtual cuppa because now, more than ever, it’s important we stay connected.
Reach out to a friend, colleague, or family member for a cuppa and a chat. It doesn’t have to be on a Monday or a cup of tea, just taking time to really listen to another person could help them work through what’s on their mind.
PS: Don’t forget to join us on Twitter and Instagram on the 18th. Our plans are top-secret for now, but we’ll be joined by some special celebri-tea guests and sharing tips to make your virtual gathering brew-lliant!
The latest data from the NSPCC shows there has been an increase in contacts about this issue from children aged 12 to 15, across the country, since the end of March last year.
In the latter nine months of 2020, the average monthly number of contacts from this age group was 100 compared to 88 in the first three months of the year.
Across the UK, the service has now delivered a total of 54,926 counselling sessions to children of all ages on this issue from April to the end of December against the backdrop of the pandemic.
Childline counselling is delivered by volunteers and in response to these latest worrying figures and with COVID restrictions continuing, the service is urgently appealing to those who can spare four hours one evening a week or at the weekend to volunteer at either our Glasgow or Aberdeen base, so Childline can be here for children when they need us the most.
With schools closed to the majority of pupils until at least February and the whole of mainland Scotland in lockdown, Childline has never been more important as a source of support for young people who are struggling. Now more than ever, it is essential that children are not left isolated, alone and unsupported.
Over the past ten months, the NSPCC-run service’s trained counsellors have heard first-hand the devastating impact that the challenges posed by the coronavirus pandemic have had on young people’s mental health.
Children who contacted Childline’s trained counsellors about their mental health spoke about concerns including loneliness, low mood, low self-esteem, depression and anxiety.
Some have been feeling isolated and overwhelmed due to concerns about family members catching the virus, or school closures and cancelled exams – while others have felt cut off from support networks and are missing family and friends.
One girl aged 16 who contacted Childline said: “I feel really sad and lonely. I need to talk to someone because I don’t really have anyone right now.
“I am really struggling with the whole isolation thing. Most days I find myself just lost in my own thoughts and feeling numb. I am classed as a vulnerable person, so my isolation lasts for 12 weeks, which seems like a lifetime.”
Since the first lockdown last year, mental health has remained the top concern that children and young people talked to Childline about.
The service has delivered an average of 346 counselling sessions every month on this issue with the numbers fluctuating throughout the year as the situation changes and Covid restrictions were lifted and re-imposed. Since the latest national lockdown many children have been reaching out and talking about this and Childline is continuing to support them with their worries.
During the pandemic, Childline has continued to adapt to ensure it can still be here for children including developing online training so volunteers can answer emails from young people remotely. However, despite this, since last March volunteer numbers have dropped by 40%.
Despite, the latest national lockdown, Childline will remain open and staff and volunteers have been given key worker status to continue their vital work. Sparing a few hours, one evening a week or at the weekend volunteering at a local Childline base can help ensure Childline continues to support children who often have nowhere to turn.
But there is also a range of other ways to support the charity, including taking on a sponsored challenge, Kick the Caffeine, or fundraising in the community.
https://youtu.be/cbCBGTtbd-U
Childline Founder and President, Dame Esther Rantzen said:“With schools now shut again and children spending more time behind closed doors, it is absolutely imperative that Childline is there for them.
“Many young people, especially those in unsafe homes, are feeling desperately anxious and depressed. School can be the only safe haven they know, and without that support they feel entirely alone. For them, Childline is literally a life-line.
“But the service urgently needs more volunteers to listen to and support children, and more funds to pay for their calls and on-line contacts, and for that we depend upon the generosity and compassion of the public.
“It is the NSPCC’s mission to make 2021 a better year for children, and with your help we can make this dream a reality.”
Lou Bewick, who is a Childline volunteer counsellor in the Glasgow base, said:“Each shift I work, I hear from children and young people about how this pandemic has affected their life, and how it has impacted their mental and emotional health.
“Childline is here for children, and will continue to offer support from trained counsellors when they contact us about anything that worries them.
“However, we currently can’t answer every child so, if you can, please sign up and volunteer for Childline and help us reach every child who needs our support.”
The NSPCC has been supported by players of People’s Postcode Lottery who provided crucial funding of £1,000,000 to Childline last year, the equivalent of running the service for an entire month.
Children can call Childline on 0800 11 11 from 7.30am to 3.30 am from Monday to Friday or 9am to 3.30am at weekends.
Some useful tips from CHILD MIND INSTITUTE for parents trying to cope during the latest lockdown:
Focus on basic needs
If you’re feeling overwhelmed, start with the basic needs of yourself and your child: getting good sleep, eating healthy foods and doing some physical activity.
When those basic needs are taken care of, you can set additional goals. Begin with what has to get done. Then, consider adding what you’d like to get done.
Take small breaks
To be able to help your child, it’s important that you also take care of yourself. Small breaks throughout the day, even if it’s just to stretch, take some deep breaths or drink water, can help you manage stress and feel more in control.
Ask for help
There’s nothing wrong with asking for help from your community or support network. You can seek support from your child’s teacher, your faith or spiritual community, another parent or a family member. Remember that when you ask for help, you’re modelling that behaviour for your child, too.
Be kind to yourself
When you’re having a challenging day, imagine a good friend, partner or parent by your side, giving you support and help. Talk to yourself the way this person would talk to you. Remember that self-compassion is a skill you can develop through practice.
Stay connected
When trying to balance work and parenting, it can be hard to make time to connect with friends and family. Consider scheduling regular check-ins with your support system. These conversations can help structure your days and give you something to look forward to. Even a 5-minute chat can help you feel connected.
Celebrate small victories
Remind yourself that you’re a good parent doing the best you can. Every success is worth celebrating, no matter how small. Try keeping a list of what you did well each day and focus on these when you’re feeling frustrated.
Accept uncertainty
If you’re experiencing a lot of uncertainty, you may be feeling uncomfortable or exhausted. Try practising acceptance and make decisions based on the information you have now. When planning for the future, avoid focusing on worst-case scenarios. Taking a rational approach can be a big help when you’re feeling powerless against uncertainty.
Practise empathy
This current situation is difficult for everyone, your child included. It’s normal for children to be anxious, which may make them act out. If your child’s emotions or behaviour get out of hand, take a few deep breaths. Have a calm discussion about the issue with your child. You can acknowledge what your child is feeling and be honest about your own feelings, too. When things are going well, be generous with praise and reinforce positive behaviour.
Leading mental health charity, Penumbra, whose team manage the Edinburgh Crisis Centre are continuing to support people experiencing a mental health crisis despite lockdown.
The charity is doubling up on efforts to make sure people across Edinburgh know there is a 24/7 crisis service available to them during the pandemic.
The Edinburgh Crisis Centre is managed by Penumbra on a daily basis and by a representative group involving Centre user representatives (supported by Advocard), NHS Lothian, City of Edinburgh Council, and the Edinburgh Carers’ Council as part of an ongoing Public Social Partnership.
The Penumbra team at the Crisis Centre supports around 2000 people each year.
Penumbra is one of Scotland’s largest mental health charities supporting 1800 adults and young people each week across Scotland. In addition to grassroots support services, the charity also campaigns nationally to promote positive messages around mental health and works with government to improve mental health policies.
Edinburgh Crisis Centre Manager, Barrie Hunter, commented:“Our team here at the Edinburgh Crisis Centre provides short term emotional and mental health support to people in the city who are in distress or who are at risk of suicide and self-harm, and we provide a safe and non-judgemental environment where people can talk in confidence.
“There’s constant demand for support from the Crisis Centre, and it’s not unusual that many of the calls that come in are from people who are extremely distressed and need support immediately.
“The pandemic has been daunting for everyone, but there’s a real risk that people already living with mental ill health could find themselves in real distress. The added pressures of dealing with the isolation, financial worries, and other impacts of lockdown are potentially creating a perfect storm for people reaching crisis.
“At any given time, 1 in 20 of us is experiencing thoughts of suicide. It remains a subject that we find difficult to talk about, but as a leading cause of death among young people and with men in their middle years particularly vulnerable, it’s vital that we open up. The one thing we can all do is talk openly about suicide and encourage conversations around mental wellbeing.
“It’s important for people to know that even during lockdown they can still contact us for support 24/7.”
Working from home, especially during extended periods can be difficult to adjust to. For many of us, it means learning how to manage our different areas of work under new circumstances.
While we all experience and learn to adapt to new situations and environments differently, there are some challenges that we are all facing.
We’ve put together some top tips on how to get the most out of working from home while looking after yourself and your mental health.
Create your morning routine
Create a morning routine that brings you up until the moment you begin work for the day. It may sound trivial, but this helps you mentally prepare for the day ahead and get into the “I’m going to work” mindset.
You probably have a routine when you get to work, so creating a routine at home is also a good idea.
It could be making a cup of coffee. It might be returning home after a jog, or doing some mindfulness sessions. It could be getting dressed (although it may be tempting to stay in your pyjamas, it may not be the best look for those video conference calls!).
Whatever it is, setting yourself up for the day can improve your state of mind and psychologically prepare you to start work.
It is easy to lose track of time when working from home, so set a schedule, and stick to it…where you can.
Having clear guidelines for when to start work and when to call it a day helps maintain your life-work balance. Aim to start and finish at your normal working times.
We know that those in self-isolation, who have childcare or other caring responsibilities, may need to be more flexible in the times they might work. For example, you may need to switch to some evening work so you can spend time with children during the day. Speak to your line manager about agreeing a new temporary work schedule.
3. Create your own workspace
Although it’s tempting to head to your sofa with a laptop, you’re may find setting up a work area helps you stay focused. If you can, try to set aside a specific area or space where you can work. If you don’t have a desk, use a table or worktop.
Besides making you feel like you’re at an “office,” this helps you maintain good posture, avoid distractions, and mentally leave your work behind at the end of the day. The NHS advice is that you should adjust your chair so you can use the keyboard with your wrists and forearms straight and level with the floor.
4. Set ground rules with the people you share your space with
There might be other people in your home during these exceptional times. They may be working from home too or self-isolating. You may all need to share a limited amount of space so it’s important to set some ground rules. For example, when you need access to a certain area of your home; or designated times for ‘quiet time’.
Working with limited childcare options
With schools and nurseries closed, you may find yourself needing to come up with new routines not only for your working life, but within your personal life for your children or siblings. Talk to your employer or manager about potential flexible working opportunites at your place of work. You may want to consider the following:
Are the children old enough so you can still continue to work?
Can someone supervise the children some of the time?
Can you alter your working times?
Do I want to consider using some annual leave to spend time with children?
If children are at home, then try set some ground rules. Have clear rules about what they can and cannot do during that time, when they can come and speak to you and when you need left alone.
We also know that many schools have reminded parents not to set unrealistic expectations or goals. Its important parents take time to look after themselves too. If you are social care staff or co-parent with someone classed as a key worker, your children may still be able to go to school. Follow the Government’s most up to date advice.
5. Take breaks
Remember to take normal breaks, including your lunch break. Get up and move about, go for a short walk or make a coffee. Try setting a timer or alarm on your computer screen or mobile phone to remind you to take a break.
6. Connect with colleagues
Loneliness, disconnect, and isolation are common problems in remote work life, especially in the current uncertain and worrying situation. Making the effort to speak to your colleagues regularly can make a difference.
Conference calls, Zoom, Skype, and Microsoft Teams are all examples of how you can keep connected. Try to pick up the phone for a real conversation rather than relying on email or instant messaging all day. Video calls in particular can help you still feel connected to your colleagues.
7. Get some fresh air when you can
For those who need to self-isolate, opening the window may help you get as much fresh air as possible. Try to choose a spot with lot of natural light to work if you can.
Follow Government advice and do some exercise outside, even a short walk can benefit you both mentally and physically. Make sure to keep a distance from others when outside and be sure to wash your hands as soon as you return home.
8. Drink plenty of water
People get dehydrated when they sit, and if you’re heating is still on in your home, then you’ll need the extra water to keep yourself physically and mentally healthy.
To ensure that you are consuming a sufficient amount of water, keep bottles of water handy to make sure you drink your recommended 1.5-2 litres per day. You can also download apps on smartphone or tablet to remind you to drink regularly.
9. Stand up and stretch
Sitting all day isn’t healthy even if you’re at the office, but working from home means you skip your commute and have fewer reasons to get up from your chair throughout the day.
If it’s possible in the area you have set up for home working, try standing up to do your work for a change of pace. Standing uses more muscles and burns more calories than sitting and it’s good for your back and posture.
If you can’t stand and work, stretching is vital for maintaining good posture, especially when working at a desk for several hours a day. Try standing up every 30 minutes or so to stretch your chest and extend your spine to reverse the hunched position of sitting.
Standing and stretching can also help to reduce back and neck pain. Here are some suggestions to help you move and be mindful: a
Desk workout: 10 stretches to help ease aches and pains
10. Listen to music
If you find working from home to be a little too quiet, you miss the buzz of the office and find it difficult to focus, listen to music, turn on the radio, or put the TV on quietly in the background
11. End your day with a routine
Just like you should start your day with a routine, create a habit that signals the close of the workday. You might have a simple routine such as shutting down your computer and turning on a favourite podcast, or writing the next day’s to-do list.
Whatever you choose, do it consistently to mark the end of working hours. Put your work away or shut your laptop so you know you are back in your personal home time and place.
12. Reflect on your mental health
Ensure you take time to reflect on and try to be mindful of your mental health. Look out for changes in your feelings, practice self-care and be aware of any triggers or symptoms surrounding your mental health.
Make sure you keep in touch with support networks, even a text, phone call or video chat can make a difference.
For more ways to protect your mental health during these challenging times, check out our online information hub: www.samh.org.uk/coronavirus.
NHS 24, Police Scotland and the Scottish Ambulance Service are working together to support mental health and wellbeing for people across Scotland during the Festive Season.
After a year like no other for the people of Scotland and our NHS and emergency services, the Together Let’s Care for your Mental Health campaign aims to raise awareness of a range of mental health information and services that support mental health.
The three organisations have been working together to develop new ways to support people in mental health distress when they contact the services.
People calling Police Scotland in mental health distress may now be offered access to the NHS Mental Health Hub service. The Scottish Ambulance Service is also able to support some callers through a similar pathway.
Under the banner ‘Together Let’s Care for your Mental Health’ the partners are able to signpost to a range of self-help guides and options for further support. Online information is available for a range of day to day concerns such as anxiety, depression, young people’s mental health needs, alcohol, gambling and drug use.
NHS 24 offers a range of online mental health guides through NHSinform.scot as well as the 111 Mental Health Hub and Breathing Space’s telephone and web chat services.
Vicky Burnham, Consultant Paramedic in Dementia and Clinical Lead for Mental Health with the Scottish Ambulance Service, said: “We have been faced with many different challenges this year as a result of Covid-19 and all key workers have gone above and beyond, providing exceptional care throughout the year during an unprecedented global pandemic.
“With social interactions being limited as a result of restrictions this year, it’s vital that health care providers and emergency services are able to provide additional support to those who require help related to anxiety, depression, young people’s mental health needs, alcohol, gambling and drug use.
“We look forward to working alongside our colleagues at Police Scotland and NHS24 to ensure we continue to provide the very best care to patients across Scotland.”
Stephanie Phillips, Director of Service Delivery, NHS 24 said: “”We are pleased to be working together with Police Scotland and the Scottish Ambulance Service to provide the best possible outcomes for people in mental health distress.
“We know this Festive Season is going to be very different for everyone and many people will feel more anxious than usual. Our online resources are a good place to look for the first steps to support and self-care. If you need help now there are a range of services available to you. Our team are here to help those getting in touch with our services with a compassionate response.”
Tony McLaren, National Coordinator for Breathing Space said: “We know that this time of year can be a particularly poignant and difficult time for some. This year there will be many people who are facing bereavement, anxiety and stress, perhaps for the first time.
“Talking about how you feel, and being listened to, can make all the difference. Our Breathing Space advisors are here to listen and respond when you need someone to support you.”
Assistant Chief Constable, Police Scotland, Gary Ritchie said: “It is the challenge of all in public service to ensure that when people need help, they get it at the right time from the most appropriate agency.
“This is why we have strengthened our work with NHS and SAS colleagues, to make sure that those callers who are suffering mental ill health can now be referred directly to a qualified health professional. We will never step away from people in crisis where they have nowhere else to turn.”
Soul Sanity – the UK’s online mental health gym – has launched, supporting members to focus on improving their mental health from the comfort of their own homes.
The membership-based service offers a range of activities that are scientifically proven to relieve stress and anxiety, improve mindfulness and encourage the release of the “feel good” hormone dopamine.
Holly Novick, Founder, said: “There are so many gyms out there for your physical health but nothing that focuses specifically on your mental health.
“Soul Sanity is truly unique in that way. It was something I personally felt I needed during a time of grief. I needed an outlet to feel better but all I got was fist-pumping music lifting weights, one to one therapy sessions which I found difficult to open up in and suggestions for tablets which I thought could be a slippery road.
“I also didn’t want to mask how I was feeling, I knew my body was acting this way as a signal because something was wrong. I needed a fix not a quick fix so Soul Sanity’s really been an idea in the making for a while and coincidently the pandemic has hit at the same time perhaps making it the perfect storm”.
Unlike other platforms, all sessions are broadcast live, with a large variety available to participate in including:
Mindfulness – To relax the senses, reset and unwind
Art for Art’s Sake – Finding new ways to express creativity
Mastermind – Focus on learning new skills from languages to chess
Kid’s Corner – Fun and educational activities to enjoy with children
Food Glorious Food – Connecting through the power of food
Musical Genius – Mood-boosting music sessions, from guitar to singing
Garden Life – Connecting with nature in our own back garden
Tender, Love & Care (TLC) – Online support from qualified psychotherapists
Anyone can join soulsanity.co.uk with a one-month free trial on offer at soulsanity.co.uk/memberships. Gift cards are also available to share with loved ones during the festive season and throughout the year.
You’re not alone with your mental health. We’re here to help you.
NHS 24, Police Scotland and the Scottish Ambulance Service are working together to support mental health and wellbeing for people across Scotland ahead of the Festive Season 2020.
After a year like no other for the people of Scotland and our NHS and emergency services, the Together Let’s Care for your Mental Health campaign aims to raise awareness of a range of mental health information and services that support mental health.
The three organisations have been working together to develop new ways to support people in mental health distress when they contact the services.
People calling Police Scotland in mental health distress may now be offered access to the NHS Mental Health Hub service. The Scottish Ambulance Service is also able to support some callers through a similar pathway.
Under the banner ‘Together Let’s Care for your Mental Health’ the partners are able to signpost to a range of self-help guides and options for further support. Online information is available for a range of day to day concerns such as anxiety, depression, young people’s mental health needs, alcohol, gambling and drug use.
NHS 24 offers a range of online mental health guides through NHSinform.scot as well as the 111 Mental Health Hub and Breathing Space’s telephone and web chat services.
Stephanie Phillips, Director of Service Delivery, NHS 24 said: “We are pleased to be working together with Police Scotland and the Scottish Ambulance Service to provide the best possible outcomes for people in mental health distress.
“We know this Festive Season is going to be very different for everyone and many people will feel more anxious than usual. Our online resources are a good place to look for the first steps to support and self-care. If you need help now there are a range of services available to you. Our team are here to help those getting in touch with our services with a compassionate response.”
Tony McLaren, National Coordinator for Breathing Space said: “We know that this time of year can be a particularly poignant and difficult time for some. This year there will be many people who are facing bereavement, anxiety and stress, perhaps for the first time.
“Talking about how you feel, and being listened to, can make all the difference. Our Breathing Space advisors are here to listen and respond when you need someone to support you.”
Assistant Chief Constable, Police Scotland, Gary Ritchie said: “It is the challenge of all in public service to ensure that when people need help, they get it at the right time from the most appropriate agency.
“This is why we have strengthened our work with NHS and SAS colleagues, to make sure that those callers who are suffering mental ill health can now be referred directly to a qualified health professional. We will never step away from people in crisis where they have nowhere else to turn.”
Vicky Burnham, Consultant Paramedic in Dementia and Clinical Lead for Mental Health with the Scottish Ambulance Service, said: “We have been faced with many different challenges this year as a result of Covid-19 and all key workers have gone above and beyond, providing exceptional care throughout the year during an unprecedented global pandemic.
“With social interactions being limited as a result of restrictions this year, it’s vital that health care providers and emergency services are able to provide additional support to those who require help related to anxiety, depression, young people’s mental health needs, alcohol, gambling and drug use.
“We look forward to working alongside our colleagues at Police Scotland and NHS24 to ensure we continue to provide the very best care to patients across Scotland.”
Almost £6 million in funding will provide friendship and human connection to people at risk of social isolation and loneliness over the winter months.
Part of the Scottish Government’s £100 million winter package to support people, the funding will ensure services such as wellbeing calls, befriending support, advice and volunteering are maintained and extended over winter.
Through the Connecting Scotland programme, an extra £4.3 million will help 5,000 older people to get online, and around 200 families to maintain contact with a loved one in prison custody, through digital devices and internet access.
More than £1.6 million will go to organisations providing key helplines, for groups such as older people and victims of domestic abuse. Over £900,000 will go to various other projects across Scotland supporting people of all ages affected by social isolation and loneliness.
Equalities Minister Christina McKelvie said: “Living through an extended period of not spending time with our friends and loved ones has been painful for everyone, but extremely damaging for some and we know that many people will find the upcoming festive period particularly hard.
“The events of this year have reaffirmed our commitment to tackling social isolation and loneliness as a serious public health issue.
“That’s why part of our Winter Plan for Social Protection will have a specific focus on addressing this across society. In particular among older people, disabled people, the young LGBTI community, care-leavers, and women and girls at risk from violence and abuse.
The charity Generations Working Together will receive £76,200 to continue connecting care home residents with their families and younger people in the community.
Chief Executive Officer Alison Clyde said: “We provide support and training to care home staff to ensure residents are connected with loved ones, as well as young people from the local community.
“Participants share their skills and life experiences, learn together whilst making new friends and most importantly have fun. This also helps to break down intergenerational barriers – vital in tackling ageism and reducing loneliness and isolation.”
Shared Care Scotland will receive £80,000 for its Time to Live grant scheme for unpaid carers.
Chief Executive Don Williamson said: “Ongoing restrictions continue to have a significant impact on carers, many of whom are unable to access their usual forms of support.
“Accessing a short break through a Time to Live grant can make a huge difference to a carer’s health and wellbeing, helping them recharge their batteries and sustaining them through the winter months.”
YouthLink Scotland will receive £150,000 to allocate small grants to local grassroots youth work.
Chief Executive Officer Tim Frew said: “Some young adults face uncertainty around their future job prospects and struggle to cope with the restrictions. This funding will enable us to direct youth work support to where it is needed the most, boosting young people’s interaction with others and promoting positive mental wellbeing.”
In addition to the £5.91 million from the winter support package, the Scottish Government has also provided £1.16 million funding over the course of the coronavirus (COVID-19) pandemic to organisations who tackle isolation and loneliness through local projects, intergenerational learning and phone helplines.
Our National Assistance Helpline, connected to all Local Authorities, remains in place to support people and provide advice when they need it.
In addition to those mentioned above, organisations to receive funding include: Befriending Networks (£100,000), BEMIS/Ethnic Minority Resilience Network (£100,00), Scottish Mens’ Sheds Association (£100,000), Chest Heart Stroke Scotland (£75,000), Glasgow Disability Alliance and other national disability organisations (£120,000).
Please find attached a copy of our “Coorie in for Christmas” booklet that we partnered with Health in Mind to produce.
Recognising that Christmas and New Year can be a difficult time of year and that we also face new challenges, unknowns and stresses over the festive period from coronavirus, we’ve focused on the Scottish concept of ‘coorie’ as a way to help us look after our mental health and wellbeing this winter.
This booklet focuses on the things we can all do to look after our mental health and wellbeing in our homes, whilst also encouraging us to get outside and embrace the benefits of nature. It also includes a range of support and helpful contacts.
There is more information about mental health and support available all year round on iThrive Edinburgh and that online space will be kept up to with support available during the festive period and on Christmas Day in Edinburgh.
