Scotland’s Makar Kathleen Jamieleads pledge support for national reading initiative
Scotland’s Makar, Kathleen Jamie, is one of the first people in the country to pledge their support for the Keep the Heid and Read! campaign, which launched this week.
Joining some of the country’s most influential individuals and organisations, including the Institute of Directors and the SPFL Trust, in pledging to take part in the ‘national reading moment’ on Wednesday 11 May, the Makar was happy to help drive awareness of the project.
The Scotland-wide initiative, led by the Scottish Library and Information Council (SLIC) in partnership with the Mental Health Foundation and the Scottish Association for Mental Health (SAMH) and with support from Baillie Gifford, aims to inspire and encourage people of all ages and abilities to read every day to boost their mental health and wellbeing – starting with a pledge to read for just six minutes on11 May.
Research shows that reading for six minutes a day can reduce stress by 68 per cent – in people of all ages. With the national reading moment due to take place during Mental Health Week 2022 (9-15 May 2022), the campaign signals the perfect opportunity to take stock and establish a regular reading habit.
Kathleen Jamie, the national poet for Scotland (2021-2024), said: “Our local libraries are full of great reading material – books of course, but also comics and pamphlets of poetry, so they are the perfect places to release the imagination, whatever your ability and interests.
“Reading for pleasure can have a huge impact on our wellbeing. I read every day, often early in the morning to set me up for the day, so I’m glad to support the Keep the Heid and Read campaign. I’ve pledged my six minutes of reading on 11 May and would encourage everyone else to do the same.”
An online totaliser, capturing the number of reading minutes pledged towards the national reading moment, is available at: www.keeptheheid.scot
Speaking about the inspiration behind the Keep the Heid and Read! campaign, Pamela Tulloch, chief executive at SLIC, said: “This campaign was designed to promote the positive and easy-to-implement changes which can help increase mental health and wellbeing, and highlight the part local libraries can play in that process.
“We believe starting with a simple pledge to read for just six minutes on 11 May will help inspire people to take forward these good habits in their everyday lives.”
Working in partnership with Scotland’s 32 public library services, SLIC hopes the free to use services across Scotland will encourage as many people as possible to get involved in the Keep the Heid and Read! campaign.
Pamela added: “Libraries play a valuable role in reconnecting communities and with the majority of libraries now reopened across Scotland after the pandemic – all with an abundance of free reading materials available – we hope these services will allow people all over Scotland to take part in the national reading moment.”
Individuals and groups, such as schools and workplaces, are invited to sign up now to get involved at www.keeptheheid.scot, and add to the totaliser count. Gaelic translated ‘Na bi ga do chall fhèin, leugh!’ campaign materials are also available in full.
Keep up-to-date and share your support using #keeptheheid on social media.
A new Scotland-wide reading initiative has been announced to inspire and encourage people to read every day to boost their mental health and wellbeing.
A national reading moment, called ‘Keep the Heid and Read!’ will take place on Wednesday 11 May, during Mental Health Week 2022. Readers of all ages and abilities are encouraged to pledge to read for just six minutes on 11 May – and they can read anything, from books and magazines to comics, graphic novels and blogs.
An online totaliser to count the overall reading time pledged by the nation will be launched on 11th April where both individuals and groups such as schools can sign up to get involved at www.keeptheheid.scot. People can also follow the progress of Keep the Heid and Read using #keeptheheid on social media.
The idea was inspired by the post-lockdown plea for public libraries to reopen and the growing recognition that libraries play a valuable role in supporting mental health and wellbeing by connecting communities.
It is taking place during Mental Health Week because of the known mental and emotional health benefits of reading. Research shows that reading for just six minutes a day can reduce stress by 68 per cent. Establishing a regular reading habit has the biggest impact on mental health and wellbeing.
Pamela Tulloch, chief executive at SLIC said: “The reading moment came about from an awareness that people have missed their libraries during the pandemic, coupled with the joy and benefits people gain from reading. It is the most popular cultural activity people undertake and, during the COVID-19 lockdown, reading was the nation’s most popular pastime.
“We want everyone to get involved on 11 May by pledging to read for six minutes. It is a great way for people to reconnect with their local libraries, which offer an abundance of free reading material and library staff can make recommendations based on reading ability and interests.
“Getting lost in a good book is a highly effective stress reliever and reading fiction, in particular, can inspire creativity and boost emotional intelligence, not to mention improve overall levels of literacy.”
Chris O’Sullivan, Head of Communications and Fundraising at Mental Health Foundation in Scotland, said: “We’re delighted to support ‘Keep the Heid and Read’. Local libraries are a fantastic source of support in our communities and we hope that every person in Scotland has, and continues to have, access to the world of books, social connection and services they offer.
“We know that reading has many benefits for our mental health; it can bring us joy, help us to relax and it can help alleviate the symptoms of stress, anxiety and depression. We encourage everyone to take part in the six minute reading event during mental health week and develop a reading habit.”
Culture Minister Neil Gray added: “Reading books for pleasure can have a huge impact on our wellbeing so I’m delighted to support this Scotland-wide reading initiative. Our libraries have a vital role to play in reconnecting communities and promoting health and wellbeing as we recover from the pandemic.
“I’ll be pledging my six minutes of reading on 11 May and would encourage everyone else to pick up a book to do the same to support their local libraries.”
Anti-bullying week (Nov 15th – 19th) is an annual event in the UK that aims to raise awareness of bullying of children and young people, and highlights ways of preventing and responding to it.
The year’s campaign theme, One Kind Word, has been co-designed with young people before being adapted by the UK’s leading anti-bullying organisations, including respectme in Scotland.
Childline data – Scotland
In 2020/21, Childline delivered 334 counselling sessions about bullying to children living in Scotland.
More than a quarter (29%) of these were about online bullying.
In 2019/20, Childline delivered 558 counselling sessions about bullying (in person and online) to children living in Scotland.
The data shows that there was a 40% reduction in total counselling sessions about this issue in the year of the pandemic, which included lockdowns and children not attending school for months. However, there was only a fall in counselling sessions about bullying in person (464 sessions in 2019/20 and 238 in 2020/21). There was no reduction in the number of sessions for online bullying (94 sessions in 2019/20 and 96 sessions in 2020/21).
Childline data – UK wide
In 2020/21, Childline delivered 6,654 counselling sessions about bullying.
One teenage girl who contacted Childline about bullying said: “School was not great today. Due to the coronavirus there are new rules, and I have to sit next to the most horrible boy ever in almost every class.
“He tells me to do stuff, calls me names, spreads rumours and tells me I should hurt myself. I am so fed up with it and I can’t get away from him.” (Girl, aged 14, from Scotland)
Adeniyi Alade, Head of Childline in Scotland, said: “Each year, we hear from hundreds of children in Scotland who are being bullied. We know that the pandemic has been extremely tough for children as they have grappled with home schooling, being isolated from family and friends and worries about the virus. On top of this, some children were also being bullied.
“Children experiencing bullying online have told our counsellors that during lockdowns it felt even more overwhelming. The extra time they were spending online for their education, entertainment and to keep in contact with friends and family was making the bullying feel inescapable.
“Although for other children, the lockdowns provided some respite from the bullying they had previously experienced. But this meant that they felt anxious at the thought of returning to school.
“As we continue to move out of the pandemic and adjust to the new normal, it is essential that children know where to turn to for support. Our trained counsellors are always here for children and believe that no child should have to deal with bullying alone.”
Advice from NSPCC and Childline
For children
Share how you are feeling with other young people. Childline’s online message board is a non-judgemental space where you can speak to other children who are in a similar situation to you about your experiences and feelings. This can help you feel less alone and will give you an online support network that you can turn to.
Talk to an adult you trust about the bullying you are experiencing so you feel less alone and so that adult can support you. This could be a parent, teacher or you can speak to a Childline counsellor on 0800 1111 or online at childline.org.uk
Take a break from your device if you are being bullied online and do something you enjoy such as sport, listening to music or art.
Remember the bullying is not your fault.
Get into a healthy routine and make sure you look after yourself by eating healthily, getting enough sleep and taking time out for yourself.
Report and block someone if they are sending you messages online that upset you.
Not wanting to go to school or take part in normal activities.
Getting anxious or angry if you go near their device.
Feeling withdrawn, upset or angry at home.
Problems sleeping or eating.
Having angry outbursts that seem out of character.
Spending more or less time online than normal.
Signs to spot that your child may be being bullied in person
Belongings are getting lost or damaged.
Physical injuries such as unexplained bruises.
Being afraid to go to school.
Not doing as well at school.
Being nervous, losing confidence, or becoming distressed and withdrawn.
Problems with eating or sleeping.
Bullying others.
What to do if you think your child is being bullied
Talk to your child and remind them to come to you with anything that might be making them feel anxious or sad. If your child speaks to you about an experience of bullying that they’ve had online or in person, try to remain calm and don’t overwhelm them with questions and reassure them that it will be ok, and that you’re always there for them.
Show them how to report or block a message that they’ve received from someone online that upsets or worries them.
Don’t take their device away if they’ve had a negative experience online. Although you may want to do this if they are upset, this may make them feel like whatever has happened is their fault. Instead, suggest they take some time away from the app they received the messages on and do another online activity they enjoy like playing a game.
Know where you can get further support. Adults can call the NSPCC helpline for advice on 0808 800 5000. There is also further advice on the NSPCC website.
Sir Chris Hoy led the way today as he joined hundreds of other cyclists on a charity cycle from Glasgow to Edinburgh to raise money to help build two new villages for people experiencing homelessness.
The Olympic legend completed the 60-mile route to support Social Bite’s ‘Break the Cycle’ campaign which has so far raised over £700,000 as it aims to fund the creation of two new Social Bite Villages in Glasgow and London.
The cyclists set off from the Sir Chris Hoy Velodrome and pedalled through to the finish line in Edinburgh, near the Social Bite Village in Granton on Sunday 5 September.
Each of the participating cyclists fundraised since the campaign launched earlier this year, with entrants having access to a host of special prizes, including naming a house at one of the new villages and a signed medal from Sir Chris.
Amongst the 540 participants was former Scotland Rugby player, John Barclay, as well as residents and staff from the Social Bite Village in Edinburgh.
TV fitness guru, Mr Motivator, was also on hand to warm the cyclists up on the start line and welcome them over the finish line at the end of their journey.
Josh Littlejohn MBE, CEO and Co-Founder of Social Bite, who also completed the cycle, said:“It’s fantastic to have the opportunity to cycle alongside a sporting hero like Sir Chris and the hundreds of other passionate supporters that completed the route alongside us.
“Having so many people support the cause is incredibly humbling and Sir Chris’ backing of this campaign has been a major boost in our efforts to raise money for two new villages for people in a situation of homelessness.
“We’re working very hard behind the scenes on the plans for two further Social Bite Villages in not just London and Glasgow but other major cities as well, and the money from Break the Cycle will help turn these plans into a reality. We’re all very grateful to all of our supporters and partners who have helped push the campaign forward.”
As well as the charity cycle, the fundraising campaign has been open to all levels of fitness and ability, with people across the UK taking part in virtual challenges since March to raise money.
Challenges have ranged from long distance challenges, through to different exercise routines depending on what suited people best.
Sir Chris Hoy said:“I’ve been a huge supporter of Social Bite and the incredible work it does for a number of years now.
“I’ve seen the positive impact the charity has on so many people’s lives and I’m really thankful to everyone who has been able to support the Break the Cycle campaign so far.
“It was fantastic to meet all the other cyclists and join them for the ride which will make such a difference to the lives of people experiencing homelessness.”
Since opening in July 2018, Social Bite’s Edinburgh village in partnership with Cyrenians has helped 43 people find their feet again, 100% of the residents in a recent survey preferred living at the Social Bite Village over Hostels or B&Bs.
The village offers a supportive community to help people build an independent life, with the village blueprint offering an alternative to how society responds to homelessness.
Money raised from the Break the Cycle campaign will go towards creating the two highly supported communities with the pro bono help of engineering firm Arup.
10% of funds raised from the event will also be donated to SAMH, the Scottish Association for Mental Health and further funds will be invested in Social Bite’s mission to Break the Cycle of homelessness by providing food, employment opportunities, and housing projects.
Scottish Government funding to boost men’s mental health football programme
A programme to use the power of football to help support people experiencing poor mental wellbeing, using the connection to professional football, has been enhanced by funding from Scottish Government.
The Changing Room – Extra Time has been awarded £100,000. The new programme builds on The Changing Room, an existing support service which uses football to bring men together to tackle mental health.
The Changing Room, which is funded by Movember and supported by the Scottish Professional Football League Trust (SPFL Trust), was first created in 2018 at Hibernian Football Club, and rolled out to Heart of Midlothian Football Club later that year.
Aimed at men in their middle years, the Changing Room is a 12-week programme which uses football to bring men together to tackle mental health.
Extra Time aims to give people the opportunity to speak in more depth about their mental wellbeing and to come together to explore areas which are giving them particular challenges or concerns.
The project will be delivered by SAMH (Scottish Association for Mental Health) in partnership with the SPFL Trust and associated community trusts at Aberdeen (AFC Community Trust), Rangers (Rangers Charity Foundation), Heart of Midlothian (Big Hearts) and Hibernian (Hibernian Community Foundation) football clubs.
The Extra Time initiative will provide an opportunity for people to explore specific areas that often challenge them including how they view themselves, think and feel – all of which impacts on their mental wellbeing.
Mental Wellbeing Minister Kevin Stewart, who launched the initiative at Pittodrie, home of Aberdeen FC, said: “Mental wellbeing has never been more important especially as we continue to deal with the ongoing pandemic and I am pleased to see this programme grow and develop.
“Although the focus is on four of our biggest clubs, which are all situated in urban areas, there is significant reach within those clubs across wider Scotland. My message is simple, we shouldn’t be afraid to talk about how we are feeling. This is an excellent way to combine football to improve mental wellbeing.”
Billy Watson, Chief Executive at SAMH said: “We’re delighted that the Scottish Government is funding The Changing Room – Extra Time, which will provide people with an opportunity to focus on resilience and self-care by exploring areas that often challenge them.
“It can be a struggle for many of us to talk about how we feel, and football is a really powerful way of bringing them together and encouraging them to open up.
“The Changing Room pilot projects have shown the difference the right support can make. Extra Time is a result of the value of this unique form of support being recognised not only by our pilot partners, but now also the Scottish Government and our new football club partners.
“Together, we’ve designed this expanded programme to fit the needs of people across the country, and we look forward to starting the next chapter of The Changing Room.”
SPFL Trust operations manager Fiona Taylor said: “Football has an extraordinary power to inspire people to make changes for the better. We’ve seen this with other programmes such as Football Fans in Training, and the pilot of The Changing Room at Easter Road and Tynecastle.
“The Changing Room Extra Time brings together the expertise of SAMH and our brilliant community trust partners to deliver something which we know people are looking for; interaction, safe spaces and friendship. What better place to provide this, than in the sanctuary of a club’s changing room?”
Aberdeen FC Community Trust chief executive Liz Bowie said: “We’re absolutely delighted that The Changing Room Extra Time is coming to Pittodrie, because this programme has a track record of success in supporting men to improve their mental health. We are sure that the Red Army will get right behind the project.”
Greg McAllister, an employee at leading industrial software provider Asset Guardian Solutions Limited (AGSL), recently embarked on a 1,000 mile cycle from John o’Groats to Land’s End, helping the company raise over £3,000 for its corporate charity partner, SAMH (the Scottish Association for Mental Health).
Greg, an enthusiastic cyclist, decided to combine his passion with the company’s annual fundraising campaign to support SAMH and raise awareness of Scotland’s mental health and wellbeing challenge.
Greg explained: “Mental health is something that has always been there and during the last two lockdowns I have noticed how important it is to talk about it and not to shy away from it.
“With AGSL partnering with SAMH, I felt that it was a good time to set myself a goal. I have wanted to try some sort of endurance challenge for a while and during lockdown I was able to increase my running and cycling to a level that I felt I would be able to complete a multi-day challenge.
“Each day was tough, with poor weather conditions and minor injuries and so I took it slow and steady, but the fundraising campaign helped me keep focused. Luckily arriving at Lands’s End was nice and sunny to finish off! I’d like to thank Asset Guardian for the support they gave me before and during the cycle.”
Greg, who is a reigning world champion bagpiper, was backed by sponsors AGSL, McCallum Bagpipes, MG Reeds and The Rollin Drones, who helped support Greg in raising awareness of the charity and its national mental health programme.
Iain Rennie, Operations Director at AGSL said: “Everyone at AGSL is very proud of Greg and his dedication in completing this challenge. His achievement in cycling the full length of the country should not be underestimated, especially doing it solo without other riders to take some of the load.
“And of course the fundraising effort for our partner SAMH, where Greg’s contribution should help us break through our target for this year.”
Fiona Lewis, Corporate Partnerships Manager at SAMH, said: “All of us at SAMH are delighted to be Asset Guardian’s charity partner. It’s fantastic that the staff have decided to make mental health their cause.
“Greg’s achievement is incredible and we cannot thank him enough for showing SAMH and the mental health cause such tremendous support and dedication. The funds raised by Greg, and by colleagues throughout our partnership, will fund crucial mental health support for people across Scotland – a huge thank you from everyone at SAMH.”
SAMH and Scotland’s Mental Health Challenge
SAMH is Scotland’s mental health charity and provides local mental health support and accessible information. SAMH listens to what matters in each local community, and campaign nationally for the changes that make the big and little differences in life. Now more than ever, SAMH need to make change happen.
SAMH are standing up for Scotland’s mental health. It costs just £20 to run one support session with SAMH, where the charity can spend time with someone to help them in their recovery from mental ill health.
SAMH is committed to supporting Scotland’s mental health, especially during this difficult time. and have created a dedicated online information hub, providing for advice and information on protecting your mental health during these developments.
Asset Guardian Solutions Limited specialises in protecting and securing industrial process software and is an official corporate partner for SAMH.
All year round, employees strive to raise awareness of mental health by supporting the charity through fundraising campaigns. With positive mental health being part of the company’s corporate culture, it hopes to raise awareness of mental health challenges together with SAMH.
● Every school in Scotland is invited to bring the nation together on 18th June to take part in “Scotland Does The Daily Mile.”
● The Daily Mile Foundation is also very excited to announce Olympic athlete and teacher Eilidh Doyle as the first ambassador for Scotland Does The Daily Mile Campaign and The Daily Mile #TravelTo Tokyo.
● Elaine Wyllie, Founder of The Daily Mile says, “Getting our children active is more important than ever, and it is very encouraging to see so many schools already signed up to Scotland Does The Daily Mile. The past year has been challenging for everyone and we want to get that sense of community and comradery back. I hope you can all join us for our six week challenge which finishes with Scotland Does The Daily Mile event on the 18th June!”
● The Daily Mile currently has over 3 million children running a mile every day across 12,000 schools in 80 countries.
The Daily Mile Foundation supported by Scottish Athletics, INEOS and SAMH is to host its first national event across Scottish schools on 18th June.
Over 40% of schools in Scotland are already signed up to The Daily Mile and many more are expected to join across the country in coming weeks. The event aims to encourage children to be more active, to improve their physical, mental, social health and wellbeing.
The Daily Mile is a transformative initiative where children run, jog, wheel or walk for fifteen minutes every day. The initiative has enjoyed phenomenal success since it was started by Elaine Wyllie eight years ago when she was headteacher at a primary school in Stirling.
The Daily Mile Foundation is also pleased to announce Eilidh Doyle, Olympic medallist and Scotland’s most decorated track and field athlete is encouraging schools across Scotland to get involved. Eilidh has been nominated as the ambassador for “Scotland does the Daily Mile”. Her love for running alongside combined with expertise as a teacher is inspiring for children up and down the country.
Eilidh said, “I’m delighted to be the Ambassador for The Daily Mile in Scotland and support this project as I think it is a really positive initiative to get young people more active. As a former teacher I approve!”
“It’s fantastic to see so many schools signed up so far and I’d urge as many schools as possible to get involved. I’m excited to be endorsing this programme because I feel passionately that youngsters should be given the opportunity to be active and that hopefully starts out at primary school. Exercising with friends is so much fun and being active from a young age has many benefits.”
Robert Nesbitt, Head of Physical Activity and Sport at SAMH said: “Over recent months children and young people have faced unprecedented challenges; with disruption to their routines, changes in their education and time away from their family and friends, which we know has affected their wellbeing and mental health.
“Now that schools have returned, physical activity is a brilliant way for children and young people to get involved and feel connected again, which is why SAMH is delighted to support The Daily Mile initiative, which encourages young people to come together to get active and in turn develop vital connections with their peers and teachers.”
The Daily Mile currently has over 3 million children running a daily mile across 12,000 schools in 80 countries but this is the first national event in Scotland of its kind. The hope is to capture the camaraderie that children have missed while schools have been closed, providing young people the opportunity to be active, have fun with their friends in this health and wellbeing initiative.
Elaine Wyllie, Founder of The Daily Mile says: “Getting our children active is more important than ever, and it is very encouraging to see so many schools already signed up to The Daily Mile in Scotland.
“The past year has been challenging for everyone and we want to get that sense of community and fun back in our schools. I hope you can all still join us for our Travel To Tokyo challenge which finishes with Scotland Does The Daily Mile event on the 18th June! There’s still plenty of time to get involved!”
“Scotland Does The Daily Mile” will also mark the finale of a six week challenge The Daily Mile #TravelToTokyo, which began on the 10th May encouraging teams of children to run, jog, or wheel the equivalent distance of Scotland to Tokyo, learning about different countries along the way, in a celebration for the upcoming events this summer.
Community foundation marks Mental Health Awareness Week by extending important partnership with SAMH to deliver bespoke training for ‘third sector heroes’
Foundation Scotland, Scotland’s community foundation, is recognising Mental Health Awareness Week by announcing it will provide a further £30,000 towards its ground-breaking partnership with SAMH (Scottish Association for Mental Health). This new award takes the total committed to £50,000 in a matter of weeks.
Last month, the funder announced it is was awarding the national charity an initial £20,000 to deliver 40 workplace training sessions specifically designed for those working or volunteering in the third sector.
Organisers experienced unprecedented demand for all 400 places across the 10 courses being snapped up within 48 hours. As a result the registration was closed early and a waiting list established for those unable to attend in the first round.
This new award will extend the reach of the programme to organisations not yet signed up and will ensure everyone on the waiting list can attend. The partnership anticipate that collectively the two awards will reach over 900 third sector workers and volunteers working across the country.
The expansion of this strategic collaboration with SAMH showcases the Foundation’s unparalleled commitment to the third sector and all those working within it.
Funded in partnership with the National Emergencies Trust, these awards recognise mental health as a key priority need through the pandemic. This new £30,000 award is the third strategic crisis grant provided to SAMH by Foundation Scotland.
The charity previously received £20,000 for this training in April and over £100,000 in October 2020 to design and deliver a partnership programme offering mental health support to key workers.
The funding will allow SAMH to deliver a further 600 tailored workplace places. Individuals will get to choose from a range of virtual sessions including A Manager’s Guide to Mental Health in the Workplace, Introduction To Suicide Prevention, Maintaining Wellbeing and Building Resilience.
These courses aim to develop participants’ knowledge, skills and confidence to protect themselves and provide support to colleagues. These practical, solutions-driven, courses are free to attend and will enable organisations to become more resilient, helping them further support the people who need them.
Feedback from those who have already taken part in the training hailed the sessions as “excellent” and “extremely useful”.
Participants reported they liked the fact it was not purely theoretical, that they found it useful to share experiences with others in similar positions and to learn from each other.
Others reported that they have benefited from gaining practical solutions, feel equipped to confidently approach those they work with who experience mental health problems and that the training will be useful for both their workplace and their personal lives.
Richard Rutnagur, Director of Strategic and Business Development, SAMH, said “It is fantastic news that we will be able to reach even more organisations to help them build their knowledge, skills and confidence in vital areas like workplace mental health and suicide prevention.
“The overwhelmingly positive response to our first round of training demonstrated the urgent need to support the third sector staff and volunteers who have worked so tirelessly during the pandemic.
We are grateful to Foundation Scotland for their continued support, and look forward to further developing our partnership.”
Helen Wray, Programmes Manager at Foundation Scotland said: “We are proud to be extending our support to third sector heroes during Mental Health Awareness Week.
“At Foundation Scotland, we recognise the vital and urgent need to protect and maintain the wellbeing of those who have worked selflessly to deliver support throughout the crisis.
“We recognise it is often these very people who feel like they can’t talk, or even have time to think about their own issues as they are so focussed on helping others. Supporting others just isn’t sustainable long-term unless you are looking after yourself and others within your organisation.
“Increasing the availability of this training will reach more individuals and more organisatons in need. The support will ensure those working or volunteering across the sector feel equipped, trained and able to cope with the increasing pressures they face. We will be directly contacting eligible groups next month so they can sign up to benefit.”
Foundation Scotland has to date awarded over £7.3 million to over 1,100 charitable groups supporting the most vulnerable people through the crisis. This support has already reached over 2 million people living across Scotland.
Ahead of this year’s Scottish Parliament elections, we’ve launched our manifesto, Standing Up for Scotland’s Mental Health, calling for radical action in order to combat a growing mental health crisis in Scotland.
Informed by over 2,500 people across Scotland, many of whom have lived experience of mental health problems, our new manifesto sets out 38 actions to make mental health a national priority.
We want to see real change, as part of this we want to see redoubled efforts on suicide prevention, action now to support children and young people and rapid access to psychological wellbeing support for adults.
In the last twelve months, Scotland has seen its population’s mental health and the mental health systems designed to support it challenged like never before. With these pressures likely to continue well into the next parliamentary term, it makes the current picture on mental health even more concerning:
One in five children referred to specialist mental health services are still being turned away
A quarter of those referred for psychological therapies wait at least four months to be seen
Deaths by suicide have risen over the last two years.
It’s clear that mental health must become a real national priority following the May elections.
Billy Watson, Chief Executive at SAMH said: “Scotland’s mental health deserves better. A growing number of people across the country are facing mental health problems and are struggling to access help. There have been too many promises on mental health and not enough action. With the added pressure brought about by the pandemic, we need a radical new plan.
“We must now, more than ever, see political and government commitment to make mental health a priority. That’s why today SAMH is launching our manifesto, urging the next Scottish Government to put the mental health of the nation first. It’s time to listen to the hopes, fears and needs of people with mental health problems.
“The next Scottish Parliament will see many new MSPs, as well as experienced members returning for a further term. We hope we can rely on each and every one of them to Stand up for Scotland’s Mental Health.”
The Standing Up to Scotland’s Mental Health manifesto reflects the real life experiences of people across Scotland. Stephanie, 19, struggled to access the support she needed through CAMHS.
Stephanie said: “After being put on the waiting list for CAMHS, it was many months before I was contacted and learnt that I’d have to go through a whole process to actually be seen.
“Eventually I ended up being rejected as I was on holiday when the letter came in about arranging my first appointment. There was a deadline that you had to get in contact by to arrange this but because I was away I ended up missing it. I got in touch but the only support and advice they could give was for me to go through the full ordeal again.
“I felt helpless and had no idea what I was supposed to do. I was reaching out which is what they said to do, but I was still being shut down. I was terrified and I didn’t know what was going on. I was thinking, ‘What if I don’t get the help, what will happen to me? Will things get worse?’ – It felt like a really big ball of emotions. The whole referral process just felt exhausting. It took a further toll on my mental health and how I dealt with it in the future, and I became closed off once again.”
The research and experiences which lie at the heart of our new manifesto shows that when people are given the support they need quickly, they can flourish.
After a suicide attempt, Robert, 39, reached out for support. This led him to ‘The Changing Room’, a SAMH project which uses the power of football to get men in their middle years talking about mental health.
Robert said: “Early on I remember thinking I’m worth my place in this group, not only is it helping me feel better but I’m going to be part of making other people in this group feel better. I felt like I was worth a lot, and for a long time I didn’t feel like I was worth much.
“Local community support is so important because shared experiences help, having someone you can relate to from a similar background makes it much more organic.”
“Many people feel isolated when they are having suicidal thoughts, I had family all around me, but I still felt isolated, because no one knew what was going on, so then being around people who understand what you’re going through can really make a big difference.”
To find out more about Standing Up for Scotland’s Mental Health, to read our full manifesto and find out how you can help drive real change for mental health, visit samh.org.uk/standup
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.
