mental health – Page 37 – The NEN

Additional mental health support announced

Additional support to help people look after their mental health and wellbeing during and after the coronavirus (COVID-19) pandemic has been announced by First Minister Nicola Sturgeon.

The support includes an investment of more than £1 million towards the expansion of the Distress Brief Intervention (DBI) programme to help people in distress, and the launch of a new mental health marketing campaign across television, radio, print and online.

The DBI programme, which was previously operating in four pilot areas, will roll-out across Scotland, giving people over the age of 16 who are in emotional distress due to COVID-19 the opportunity to speak to specially trained staff. People who are in distress but do not need clinical intervention will be referred to the DBI programme by frontline staff, including NHS 24.

The first phase of the new mental health campaign will launch this month and provide people with practical advice on coping with the current restrictions. Signposting to existing advice will be included and those who need extra support will be directed to NHS Inform as a key information resource and helplines operated by NHS 24, Breathing Space, SAMH and Samaritans.

The First Minister said: “COVID-19 restrictions have affected all of our lives. People who may never have been affected by mental health issues in the past, are now facing emotional distress due to financial loss, bereavement and social distancing.

“NHS 24 has experienced an increase in calls, including to Breathing Space, in recent weeks and we anticipate this will continue to grow. It is vital that during this period of uncertainty anyone who requires support for their mental health can receive it.

“Since 2017 more than 6,600 people have accessed the DBI programme and I am pleased that people across the country will now be able to access this support. Early intervention like this is such an important part of how we treat mental and emotional health and the DBI is all about equipping people with the skills and support to manage their own health and to prevent future crisis.

“This £1 million investment is in addition to the £3.8 million we invested last month to increase capacity of our telephone and digital mental health services. This national marketing campaign will equip us all with some practical things we can do to feel better and help us cope until things return to normal.”

"There’s never been a better time to think and talk about how you’re feeling."

Watch Consultant Psychiatrist Dr John Mitchell give his advice on taking care of our mental health and wellbeing during the #coronavirus outbreak ⬇️ pic.twitter.com/dHHuhkaMGr

— Scottish Government (@scotgov) April 14, 2020

The DBI programme, which launched in 2017, currently operates in Lanarkshire, the Borders, Inverness and Aberdeen.

Around £1,038,000 will now be invested in recruiting staff to expand and develop the Distress Brief Intervention programme nationwide.

Funding will be distributed to NHS Lanarkshire and NHS Borders, third sector partners Penumbra, Support in Mind and SAMH, and to Stirling University for evaluation and Glasgow University for training.

The nationwide DBI programme will mean that people in distress related to COVID-19 who have no need for clinical intervention will be either linked directly by phone to NHS 24 by the first responder, or directed to phone NHS 24 if they are able to. Once through to NHS 24 an initial assessment will be made as to next steps, and whether they should then be referred to the DBI programme. If they are referred the distress responder will follow up with a phone call within 24 hours of referral.

Voiceover artists say: Keep Talking

Over 70 male, female and child voiceover artists have donated their voices to a specially-made radio commercial to encourage listeners to ‘keep talking’ whilst the UK is in lockdown.

“Voiceovers United” is a project created, written and produced by Voiceover Artist and award-winning Radio Commercial Producer, John Calvert. The message encourages listeners to ‘stay at home, protect the NHS, stay safe… And Keep Talking.”

John Calvert said: “Voiceovers often spend hours and hours cooped up in a small booth or room. Most of us in the trade are perfectly used to that. But for those who aren’t so used to isolation, the long lonely lockdown could have adverse effects on mental health. We all know talking is a great way to get things off your chest and who better to promote this than voiceovers?”

Some of the UK’s leading voiceover artists have joined the project. These include X Factor voice Peter Dickson; ‘Voice of the Balls’ Alan Dedicoat; film trailer voice Redd Pepper; Big Brother Voiceover Marcus Bentley; Flash Gordon, Blackadder and Star Wars character actor Brian Blessed and many more familiar voices from the world of TV, radio, film, advertising, gaming, animation and automation. Everyone who participated, including voiceover agents, animation companies and music publishers gave their services for free.

The voiceovers were sent a script and recorded the lines in their own studios. The audio was then sent back to the studio at Airforce Radio Commercial Production in Wiltshire and seamlessly mixed together.

John Calvert added: “So many leading voices uniting for something like this has never been done before, and the response to the initiative was far beyond anything I expected.

“What we have ended up with is a very powerful, yet entertaining message. I hope everyone will feel reassurance from hearing the message, share it with others and … Keep Talking.”

Voiceover Artist Emma Clarke (voice of ‘mind the gap’ and ‘Avalon’ in the Hollywood blockbuster feature film ‘Passengers’) said: “During this unprecedented period, we’re all alone together.

“I love the idea of lone voices coming together to create a whole in this gorgeous piece of audio. It reflects what’s happening in the world – that we all have to play our part as individuals to help the whole world.

“Everyone I speak to is feeling the same – tired, scared, overwhelmed, angry, powerless… and also joyful, connected, needed, loved, hopeful. We’re all feeling the same vulnerabilities. There’s something very powerful in that shared experience and for me, that’s what this piece of audio is about.”

The Voiceovers United project is inviting radio stations across the UK to broadcast the commercial at any time they see fit. It is available to download for free on Soundcloud.

80 second version: https://soundcloud.com/airforce-co-uk/voiceovers-united-keep-talking-final-80

60 second version: https://soundcloud.com/airforce-co-uk/voiceovers-united-keep-talking-final-60

30 second version: https://soundcloud.com/airforce-co-uk/voiceovers-united-keep-talking-30

One Year No Beer steps up to support frontline workers

Local Edinburgh start up, One Year No Beer, has sacrificed salaries to ensure a free service to support NHS staff, frontline support workers, all key workers, the unemployed and anyone who needs additional help in taking a break from alcohol during this challenging time.

The bold decision follows reports that confirm alcohol sales in the UK are up 22% in March.

Ruari Fairbairns, founder and CEO of One Year No Beer, said: “We are currently experiencing the worst global pandemic of our lifetime, which has caused two-thirds, if not more, of adults across the UK to experience anxiety.

“The major problem here is that people are using alcohol as a coping mechanism and this is probably the worst thing that they could do because it is a depressant. We want to help people to look after their mental health and live a better life.”

The brand’s plea follows a recent statement from a World Health Organisation (WHO) expert who warned that alcohol is an “unhelpful coping strategy” for the possible stress and isolation of coronavirus lockdown.

Fairbairns continued: “The NHS is under increased pressure and this is only set to worsen in the next few weeks as we hit the peak, so in addition to this, the last thing we want people to do is incur any other alcohol-related health issues resulting in an urgent trip to hospital.

“Reducing your alcohol intake and making positive decisions about your health are both great ways to help keep the NHS safe and protect others, all from the safety of your home.”

Recent research has also revealed that there has been a huge rise in mental health calls, as well asGP’s highlighting an increase in domestic violence and according to step counters, steps are down 50-100% inEurope, suggesting that as a result of COVID-19, people are exercising less and drinking more.

Professor Kevin Moore, one of London’s leading liver specialists with more than 35 years of experience comments: “There is so much positive research and work going on right now in the fight against COVID-19, but it’s vital that people don’t overlook the hugely negative impact that alcohol could have during these challenging times.

“It is well known that excessive alcohol consumption can lead to liver disease and various cancers. What is less well known is that people who drink excess alcohol are more likely to develop pneumonia, respiratory syncytial virus (RSV) infection, and acute respiratory distress syndrome (ARDS).

“That makes it almost certain that if you drink too much alcohol, you are more likely to develop COVID-19 and complications. Further since, alcohol impairs your immune system, if you develop COVID-19 infection, the chronic use of alcohol will impair your ability to recover from infection.”

Passionate about transforming the world’s relationship with alcohol, One Year No Beer will offer its 28-day intervention programme free for all support staff, all key workers, all unemployed and anyone else who needs additional help during these challenging times.

The digital network, which has been designed to transform behaviour and support mental health, will also include full access to the Challenge Group community, offering daily support as well as online meetings.

Fairbairns concludes: “We are giving away our 28-day challenge for free over the coming weeks because we genuinely believe that this is the right thing to do.

“We strongly believe that NOW, during this pandemic, is more important than ever to look after ourselves and one of the ways we can do this is by reducing our alcohol intake.

“Like most businesses right now, we are having to adjust to the current situation. Our team is working tirelessly to deliver this offering and I feel so grateful that all of our staff have agreed to take a salary sacrifice so that together, we can continue to support everyone in this time of need.”

For more information visit and to get your 28-day challenge for free, visit https://www.oneyearnobeer.com/

New guidance to support mental wellbeing during the coronavirus outbreak

Advice on looking after your mental health during the coronavirus (COVID-19) outbreak is now available on NHS inform, Scotland’s trusted health information site.

As people across Scotland adjust to these unusual circumstances, NHS 24’s mental health practitioners anticipate many will experience anxiety and stress about what’s going on in the world. In particular, those living alone or who are self-isolating, may be struggling with limited social contact as a result of social distancing measures.

NHS 24 Medical Director, Dr Laura Ryan, said: “Everyone deals with this type of situation differently, and it may feel like there is a lot going on which is outside of your control.

“Remember it’s ok, not to feel ok. Understandably, you may need some additional mental health support at this challenging time. Don’t forget that we’re all in this together and that support is available from a wide range of organisations to help you get through this.”

The NHS inform website hosts the national information service for COVID-19 and now provides online information and practical advice on mental wellbeing – www.nhsinform.scot/coronavirus-mental-wellbeing

Guidance is centred on four main areas:

Staying informed – having the right information, as news from unreliable sources can make you feel more upset and anxious.

Creating a healthy home routine – helping everyone in your home to keep a sense of calm and order.

Staying connected – keeping in touch with friends and family online or by phone, to help you feel less alone while staying home.

Finding support – just talking to someone can help, phonelines such as Breathing Space and Samaritans are there to offer support.

Breathing Space National Coordinator, Tony McLaren, said: “We are receiving lots of calls to the Breathing Space helpline from people feeling anxious about their health, or concerned about the health of others.

“It’s perfectly understandable to feel this way, and our advisors are here to listen and offer support. Having mental health information available on NHS inform is an additional resource which can be accessed to potentially help ease anxieties.”

You can hear more from Tony on how to manage your mental health- search for ‘Tony McLaren NHS 24’ on www.soundcloud.com.

Extra funding from the Scottish Government has been made available for NHS 24 to develop additional self-help guides, online resources and mental health services to cope with further demand.

Coronavirus: coping at this difficult time

For those already living with stress or anxiety, the ongoing outbreak of COVID-19 (or coronavirus) may be particularly difficult (writes BETHANY SMITH).

In normal life, many of us have a bank of coping strategies, such as going to the gym, meeting up with friends or keeping busy with hobbies and work. In such uncertain and worrying times, many of these coping strategies have been taken away and the thought of spending so much time at home can be frightening.

Firstly, remember you are not alone. It’s okay to feel anxious and many others will be feeling the same way too. It’s still important to talk about how you’re feeling and to reach out if you need support.

Practise your usual coping strategies where possible – breathing techniques, grounding, focusing on the present. If you usually go to the gym – go for a walk or run (if you can) or try following a home workout video.

Limiting your exposure to the news is important too. While it is necessary to be aware of what is happening, there is no need to overexpose.

This will only feed your fears. Allocate a set time of day where you will check the news, for example, after breakfast or during the government’s daily update. Then avoid or limit your exposure throughout the rest of the day.

Keep yourself busy and try not to allow your mind time to overthink and catastrophise. Creating a new routine is a great way to look after your mental health. Stay active and eat as well as you can.

Most importantly, be sure to make time for yourself every day. Self-care is crucial, whether that means taking a long bath, getting an early night, reading a book or baking a cake. Do something for you. Mental downtime is important too. Try practicing mindfulness with apps such as Headspace.

Remember that like everything else, this situation is temporary. There is lots of support available if you’re feeling particularly anxious or struggling to cope.

Keep in touch with others and try to take one day at a time, focusing on the right now, rather than worrying about the ‘what ifs.’

This article first appeared as a guest blog on Anxiety UK website

Mental health advice from Anxiety UK

The constant barrage of new developments regarding the current outbreak of COVID-19 (also known as coronavirus) can cause particular challenges for people living with anxiety, stress and/or anxiety-based depression especially those that have health anxiety and/or Obsessive Compulsive Disorder – OCD.

Whilst there’s plenty of advice on how to protect yourself and limit the risk of exposing yourself to the virus, little has been said about the effect a problem of this nature- can have on our mental health and specifically those who have pre-existing mental health issues such as anxiety disorders.

It is well established that for many that live with anxiety, a common characteristic is that of having an ability to tolerate uncertainty. The current situation with coronavirus has clearly created a lot of uncertainty which might be difficult for those with pre-existing anxiety conditions such as health anxiety to manage.

For such individuals the whole situation may feel extra daunting and worrying and with the extensive media coverage that the subject has attracted, it’s understandable that some people may feel overwhelmed and begin to catastrophise – imagining the worst case scenario.

One thing that might be helpful for those experiencing anxiety to remember is that whilst no-one knows exactly what might happen, the good news is that most services and businesses will already have a contingency plan in place to ensure that they are able to continue operating as close to normal as possible.

Anxiety UK also has a robust business continuity plan in place which will allow us to keep supporting those that need our help.

Our services will not be disrupted and anyone who needs further assistance around any aspect of anxiety can contact us via our support email support@anxietyuk.org.uk or by calling the helpline on 03444 775 774 between the usual opening hours of 9.30am – 5.30pm.

Health anxiety can make any kind of symptom feel like the worst case scenario, however taking on board the below tips should help those experiencing health anxiety to feel in control and manage their anxiety:

Firstly, try to limit your exposure to news sources which are covering the coronavirus issue as this only serves to feed fear.

Ensure that you have some mental ‘downtime’ woven into your daily schedule. Mindfulness practice can be incredibly helpful with apps such as the Headspace app (available to all Anxiety UK members at no additional cost) assist with keeping us in the here and now as opposed to allowing our minds to think about future scenarios which might never happen.

If you are feeling concerned or overly worried about it there are some techniques you can use to help manage your anxiety such as simple breathing or (short-term) distraction exercises and mindfulness.

A free guide is available to download here https://www.anxietyuk.org.uk/products/booklet/breathing-and-relaxation-guide/

Try practising the APPLE technique which encourages you to Acknowledge, Pause, Pull back, Let go and Explore:

Acknowledge – Notice and acknowledge the uncertainty as it comes to mind.

Pause – Don’t react as you normally do. Don’t react at all. Just pause and breath.

Pull back – Tell yourself this is just the worry talking, and this apparent need for certainty is not helpful and not necessary. It is only a thought or feeling. Don’t believe everything you think. Thoughts are not statements or facts.

Let go – Let go of the thought or feeling. It will pass. You don’t have to respond to them. You might imagine them floating away in a bubble or cloud.

Explore – Explore the present moment, because right now, in this moment, all is well. Notice your breathing and the sensations of your breathing. Notice the ground beneath you. Look around and notice what you see, what you hear, what you can touch, what you can smell. Right now. Then shift your focus of attention to something else – on what you need to do, on what you were doing before you noticed the worry, or do something else – mindfully with your full attention.

If you feel that you need more targeted and 1:1 support for your anxiety, here at Anxiety UK we have a range of services which you might find helpful including talking therapy support services: Cognitive Behavioural Therapy (CBT), counselling and clinical hypnotherapy – all accessible at reduced rates.

For more information on health anxiety in general, you can download our fact sheet here – https://www.anxietyuk.org.uk/products/anxiety-condition/health-anxiety/health-anxiety-fact-sheet-instant-download/

Being active on social media will help you cope with isolation

Active use of social media will be a lifeline for people coping with social isolation during the Covid-19 crisis, says the British Psychological Society’s Cyberpsychology section.

Cyberpsychology expert Dr Lisa Orchard has shared tips on how to get the most out of social media during the Covid-19 outbreak. She says that interacting with other people is hugely important for our wellbeing, so social distancing and isolation will be tremendously difficult for many.

“While there can be dangers in social media, it’s going to play a vital role in helping people stay connected”, she said.

“Research suggests active social media use is better for you than passive use, so consider writing a blog or posting status updates as a way of expressing yourself. And it may help to organise virtual meet-ups with friends and family. These needn’t be limited to chatting: they can take part in group activities like watching films or cooking together.”

Useful tips for using social media during Covid-19 include:

Take the time to look at how you are using social media – Are you overwhelmed by the news or does discussing it give you a sense that you are part of a community and not alone in feeling the way you do? If you are overwhelmed, it may be a good idea to limit how long you spend online.

Be critical of what you see and post – The volume of discussion of Covid-19 makes it hard to find accurate information. Fake news can be difficult to spot – don’t rely on the number of likes or comments a post has as an index of its value. It’s best to follow verified official accounts to ensure information is accurate. Be wary of sharing information if you are not sure of its validity.

Be on alert for cybercrime – Crime rates often rise in times of crisis and recent news reports suggest the Covid-19 crisis is seeing an increase in cybercrime. The uncertainty and the way we have become isolated may make us more vulnerable. The National Cyber Security Centre has a wealth of resources to help you be on your guard. Follow it on social media for updates and tips.

Use hashtags and follow wisely –We cannot control what others post, but we can control who we follow and who we block. If you find your newsfeed is dominated by discussions of Covid-19, follow hashtags related to your hobbies or interests as a distraction. Hashtags and groups can be used to find people with similar interests, which provides a sense of belonging if you are feeling isolated.

Look for the positives – Social media often gets a bad name, but it can promote acts of altruism. Recent days have seen stories of people sharing scarce supplies and creating online support groups to look out for vulnerable neighbours. You may find it helpful to seek out this type of content to balance more negative stories.

Find comfort in nature

Tackling anxiety and isolation at home with Butterfly Conservation

As we’re all being encouraged to spend more time in our homes and feeling the worry and anxiety of 24/7 news coverage of the global pandemic, Butterfly Conservation is suggesting a way to look after your mental health by spending time in your garden or outdoor spaces.

For those who are able to get outside, and who now perhaps have more opportunity to do so than normal, gardens across the UK are waking up to spring and there are plenty of species of butterfly to look out for.

Richard Fox, Associate Director (Recording & Research) at Butterfly Conservation suggests a few top butterfly species to spot: “There are a surprising number of species of butterfly which are coming out of hibernation ready for spring. In just the last few days we have had recorded sightings of Brimstone, Peacock, Small Tortoiseshell and Red Admiral all getting active as the weather is warming.

“The three common White butterflies (Large, Small and Green-veined) have also all been sighted already this year in the UK and before long it will be possible to see Orange Tips and Speckled Wood, both of which are early flying butterflies. We’ve not had any recorded sightings yet, but we’d love to receive one!

“The Holly Blue is the only blue butterfly that people are likely to see in their gardens in suburban or urban areas, which should be flying before too long. There are moths flying at night too, though they are a little harder to see in large numbers before the weather starts really warming up.”

Butterfly Conservation Chief Executive Julie Williams said: “While it’s crucial that we all stay safe and take steps to keep ourselves and others physically well at the moment, it’s also important that we take care of our mental health too.

“Anxiety, isolation and feeling stuck at home can have detrimental effects for our mental health and we’re encouraging anyone who can access an outdoor space to take a break in nature, while respecting the guidance on social distancing.

“There’s so much life waking up for Spring in our gardens and outdoor spaces and many of us might have a bit more opportunity to explore them than usual. It’s a proven fact that spending time in nature can have beneficial effects on your mental health.

“Take some mindful time to watch for our first Spring butterflies, record what you see and share it online. You could also plant some wildflower seeds now, ready for our summer pollinators.”

Stephen Buckley, Head of Information at Mind, the mental health charity, said: “We know being told to stay indoors and avoid others can be a very daunting prospect. There are a variety of things you can do to maintain wellbeing in these circumstances, one of which is engaging with nature and green space.

“For many of us, we don’t have access to our own green space in the form of a garden, so in this time of social distancing, we welcome Butterfly Conservation’s suggestion of taking time to watch for the first Spring butterflies. Even something as simple as going to a local public park or sitting by a window to watch butterflies can be beneficial to our mental health.”

If you’d like to take a break in nature, you can identify the butterflies in your garden on the Butterfly Conservation website.

We’d also love you to share your sightings on Twitter, Instagram and Facebook. You can also contribute your sightings online to the Garden Butterfly Survey scheme which is run by the Butterfly Conservation.

BPS offers advice to schools, parents and carers to help children through the uncertainty of school closures

The British Psychological Society’s Division of Educational and Child Psychology (DECP) has published tips for schools, parents and carers dealing with the unprecedented school closures.

This follows the announcement that schools in the UK will close for all bar a small number of children from Friday 20 March.

Being out of school for what is an open-ended period, with restricted access to their usual social spaces, is likely to be difficult for many young people.

But schools, parents and carers can take steps now to manage this difficult period, look out for signs of stress in young people, and meet their needs over the coming months.

Tips for schools:

Make plans to keep in contact with some children. Some children need a consistent relationship with an adult in school, and will benefit from consistency, reassurance and connection of key adults at school keeping them in mind.
Make time to talk during this week’s timetable. Create the opportunity for children to talk about their thoughts and feelings ahead of the final day of school, which can help to normalise feelings of worry and concern.
Schools should be mindful that providing a full timetable for parents and carers to administer at home won’t be possible, and could cause heightened stress and conflict in homes.
Online learning is not a suitable approach for the youngest children. Schools should consider how to share expertise on play-based learning with parents and carers.
Psychological wellbeing is paramount during this period, due to the general situation and possibility of a family member or friend being ill. This may mean that focusing on wellbeing and mental health is vital.
Some will choose not to send their children to school for the rest of this week due to concerns and anxieties about the current situation. Schools should consider how to maintain strong relationships with these parents and carers.
Schools should support parents and carers to address their children’s concerns and signpost them to the DECP’s advice on talking to children about coronavirus.

Tips for parents and carers:

Stress and anxiety in such an unusual and unpredictable situation is normal.
Children can sometimes believe that they are responsible for events that are beyond their control – reassure them that it is the adults’ job to keep them safe.
Friendships are key to maintaining resilience for children, so help them to maintain these relationships through phone calls, online communication, and writing letters.
Normalise the experience for young people by reassuring them that there are lots of other people in the same situation right now.
Having a routine and structure helps children to feel secure in uncertain times, and involving them in creating this structure, perhaps visually, can be particularly helpful.
Don’t put too much pressure on doing academic work. Parents and carers aren’t teachers, and it is important to also spend time building relationships, enjoying shared activities and reassuring children.
Restrict access to rolling news coverage. While it’s important to keep up to date, constant exposure to news can be overwhelming for both adults and children.
Young people may be concerned about the announcement that exams will not go ahead as planned. Acknowledge the uncertainty, but reassure them that a plan is being put together to make sure that everyone gets the qualification that they have worked towards.
Play is fundamental to the wellbeing and development of children of all ages, and a great way to reduce stress in adults.

You can access the full list of tips for schools, parents and carers, alongside the DECP’s position on the government announcement, on the BPS website.

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