Simple Signposting to Better Health and Wellbeing

Self-care and National Support Services

It sounds like you want to cut down on your drinking/drug use, what do you think your next step is?

Would you like more information on the support that is available to help you cut down on your alcohol/drug use?

National support

• A GP is a good place to start. They can discuss your problems with you and get you into treatment. They may offer you treatment at the practice or refer you to your local drug service. If you're not comfortable talking to a GP, you can approach your local drug treatment service yourself (details of local services can be found in the section below).
• If you're having trouble finding the right sort of help, call the Frank drugs helpline on 0300 123 6600 (24hrs a day, 7 days a week). They can talk you through all your options. FRANK gives confidential information, advice and support for anyone concerned about alcohol and illegal drugs.
• If you are concerned that you or someone you care about has a problem, you can also contact Drinkline on 0300 1231110 (Mon-Fri 9am - 8pm, weekends 11am - 4pm). The Drinkline service provides free and confidential information and advice to callers who are concerned about their own or someone else's drinking.
• As well as the NHS, there are charities and private drug and alcohol treatment organisations that can help you. Visit the Adfam website to see a list of useful organisations. Private drug treatment can be very expensive, but sometimes people get referrals through their local NHS.
• Alcoholics anonymous support the recovery and continued sobriety of individuals. Meetings are available online and in person. Helpline: 0800 917 7650 or email help@aamail.org or live chat via their website at www.alcoholics-anonymous.org.uk.
• National Association for Children of Alcoholics (NACOA) provide information, advice and support for children of alcohol-dependent parents and anyone concerned with the welfare of a child. Helpline: 0800 358 3456 or email helpline@nacoa.org.uk 
• Whether you want to cut down on your alcohol or go totally alcohol free, download the Try Dry app by Alcohol Change UK. The app is available on Android or Apple and can help you track your drinking and set goals.
• You can also get further information on drugs and alcohol from the NHS website: Alcohol advice - NHS and Drug addiction: getting help - NHS

Self-care (alcohol)

Tips on cutting down

Make a plan
Before you start drinking, set a limit on how much you're going to drink.

Set a budget
Only take a fixed amount of money to spend on alcohol.

Let them know
If you let your friends and family know you're cutting down and it's important to you, you could get support from them.

Take it a day at a time
Cut back a little each day. That way, every day you do is a success.

Make it a smaller one
You can still enjoy a drink, but go for smaller sizes. Try bottled beer instead of pints, or a small glass of wine instead of a large one.

Have a lower-strength drink
Cut down the alcohol by swapping strong beers or wines for ones with a lower strength (ABV in %). You'll find this information on the bottle.

Stay hydrated
Have a glass of water before you have alcohol and alternate alcoholic drinks with water or a soft drink.

Take a break
Have several drink-free days each week.  

Self-care (illicit drugs)

Illicit drug use has risks but there are ways to reduce the risk of harm, overdose or infection when using drugs.

Avoid being alone

If you’re using drugs alone it’s important to be extra cautious around how much you take and how often you take it.

Be cautious

If you’re using drugs, start low and go slow. Start with a small amount (sometimes called a test dose) and wait at least 2 hours before taking any more.

You should start low and go slow as the drug may:

• not have taken full effect
• not always be what you’re expecting it to be
• contain adulterants
• be mis-sold
• contain a different amount than you’d expected

If you don’t feel the effect as quickly as you’d expect, don’t assume the drugs are bad quality. They may contain another substance that takes longer to kick in.

Avoid mixing drugs

Avoid mixing drugs (including alcohol and medicines). Mixing drugs can cause unexpected and unpredictable results. This is a major risk factor in drug related deaths in England.

Drugs and driving

It’s illegal to drive if either:

• you’re unfit to do so because you’re on legal or illegal drugs
• you have certain levels of illegal drugs in your blood (even if they have not affected your driving)

Remember, drugs can be detected long after the effects have worn off. The detection period will depend on factors including the:

• drug type
• dose
• frequency of use

Dealing with an overdose

There’s a greater risk of overdose if you:

• mix drugs
• take drugs alone
• take drugs after a break
• take higher purity drugs
• inject drugs

When someone overdoses it’s important to get them help as soon as possible.

Local Support Services

Health & Wellbeing Page - Alcohol and Drugs

To find out more information, and what local services are available, visit the Bucks Alcohol and Drug landing page: Alcohol and Drugs Landing Page  

Self-care and National Support Services

National Support Services

Citizens Advice Bureau

Citizens Advice Bureau provides support with welfare benefits, debt management, housing, employment issues, and utility bills and more. They assist with benefit applications, challenges, and housing-related matters such as eviction prevention and tenant rights. Additionally, they offer guidance on debt management, employment rights, and energy efficiency, assisting individuals navigating complex financial and legal challenges.

Tel: 0800 144 8848

Webpages:

Benefits - Benefits - Citizens Advice

Housing - Housing - Citizens Advice

Help with debt - Help with debt - Citizens Advice

Employment and Support Allowance (ESA) - Employment and Support Allowance (ESA) - Citizens Advice

Make your home more energy efficient - Make your home more energy efficient - Citizens Advice

Get help with the cost of energy efficiency - Get help with the cost of energy efficiency - Citizens Advice

Government support - GOV.uk

GOV.uk provides financial assistance and support services in the UK. This includes the administration of welfare benefits such as Universal Credit, Jobseeker's Allowance, Employment and Support Allowance, and Disability Living Allowance. The platform offers information and resources for managing finances, understanding pensions, and accessing various government support programs.

Additionally, GOV.uk provides guidance on tax credits, housing benefits, and financial aid for families and individuals in specific circumstances. 

Benefits: Benefits - GOV.UK (www.gov.uk)

Employment and Support Allowance (ESA): You can apply if you have a disability or health condition that affects how much you can work.

Web: Employment and Support Allowance (ESA): Overview - GOV.UK (www.gov.uk)

Apply for Universal Credit: Universal Credit: What Universal Credit is - GOV.UK (www.gov.uk)

Emergency Financial Assistance: Emergency Financial Assistance (publishing.service.gov.uk)

Winter Fuel Payment:
If you were born before 25 September 1957 you could get between £250 and £600 to help you pay your heating bills.

The amount you get includes a ‘Pensioner Cost of Living Payment’. This is between £150 and £300. You’ll get this extra amount in winter 2023 to 2024. This is in addition to any other Cost of Living Payments you get with your benefit or tax credits.

Web: Winter Fuel Payment: Overview - GOV.UK (www.gov.uk)

Department of Work and Pensions (DWP)

DWP is responsible for providing support and services related to welfare, pensions, and employment.

Financial Hardship Support:

In cases of immediate financial hardship, you may be eligible for hardship payments. Speak to the DWP or Contact your local Jobcentre for information on how to apply.

You can usually only get a hardship payment 15 days after your JSA payment was stopped.

You’ll be able to get your hardship payment straight away if you’re considered ‘vulnerable’ by the Jobcentre. This means you or your partner:

• is responsible for a child or young person
• is pregnant, disabled or a carer
• is homeless
• is under 18
• is under 21 and has recently been looked after by the local authority
• has a chronic medical condition
• has a long-term mental impairment - this includes mental health conditions (such as depression), cognitive impairments (such as dementia) and learning disabilities (such as downs syndrome)

You’ll have to show proof, for example a letter from a doctor or a benefit letter.

Benefits: Benefits - GOV.UK (www.gov.uk)

Applying for a Discretionary Housing Payment: Applying for a Discretionary Housing Payment - GOV.UK (www.gov.uk)

StepChange Debt Charity

StepChange Debt Charity offers free and confidential debt advice, helping individuals create realistic budgets and negotiating with creditors to freeze additional costs. They assist in setting up Debt Management Plans for structured debt repayment. In cases of severe financial distress, StepChange provides insolvency advice. Online tools and resources, including budgeting calculators, are available. The charity emphasises ongoing support and financial education to empower individuals for a secure financial future.

StepChange Debt Charity can provide guidance if the cessation of benefits has led to financial difficulties.

Web: StepChange Debt Charity - Free Expert Debt Advice.

Life, money and budgeting: Your Personal Situation. Debt & Money Advice. StepChange

Coping with the rising cost of living

Are you struggling to pay your energy bills? If you're on a low income, find out if you're entitled to:

One-off payments to support people with the rising cost of energy bills: Coping With The Cost Of Living. Debt Advice. StepChange

Grants and funding to pay for energy bills: Grants And Funding To Pay For Energy Bills. StepChange

Government help with gas and electricity bills: Government Help With Gas & Electricity Bills. StepChange.

National Debtline

National Debtline is a debt advice charity run by the Money Advice Trust. They offer a free and confidential debt advice service. They have helped millions of people with their debts. They'll talk through options and give clear advice on how to take back control.

Tel: 0808 808 4000 or Live webchat
(Between Monday to Friday 9am-8pm and on Saturdays 9.30am-1pm)

Web: Debt advice | Free debt advice | National Debtline
Cost of living hub: Cost of living library | National Debtline

To find out more advice and information on specific topics visit the Fact Sheet Library.

Web: Fact sheet library | National Debtline

The Money Helper Service (Government backed service)

Free and impartial money advice, set up by government:

• Advice and guides to help improve your finances
• Tools and calculators to help keep track and plan ahead
• Support over the phone and online

Tel: 0800 1387777

*Calls are free. We’re committed to providing you with a quality service, so calls may be recorded or monitored for training purposes and to help us develop our services.

Web: https://www.moneyhelper.org.uk/en

Turn2us

Turn2us is a national charity offering information and practical help to people facing financial insecurity.

Apply for a charitable grant: Charitable grants can be given as money, products or services and don't have to be paid back.

Search for charitable grants Or contact Turn2us who can provide free financial advice and support to people in the UK in crisis.

Call the free helpline: 0808 802 2000 (Monday to Friday, 9:00am - 5.30pm)

Web: Turn2us Grants Search

The Trussell Trust

Find your local Trussell Trust food bank, their contact details and opening times.

If you're struggling to afford the essentials or need advice and support you can call one of our free helplines.

Web: Find a Food Bank - The Trussell Trust

No Recourse to Public Funds Network

Other National Support

Mental Health

Please refer to the Mental Wellbeing MECC page for further support.

Web: MECC Link

National Domestic Violence Helpline

The National Domestic Violence Helpline, established in partnership between Women's Aid and Refuge, provides immediate and confidential support to individuals facing domestic abuse in the UK. Those in need can access expert advice, emotional support, and information on available resources, guidance on safety planning, and information about local services, including refuge accommodation.

The free 24 hour helpline: 0800 9995 428

Drugs and Alcohol

For alcohol support please refer to the Alcohol MECC page for further support.

Web: MECC Link

Homelessness

Please refer to the Housing and Homelessness MECC page for further support.

Web: MECC Link

Local Support Services

'Help with the Cost of Living' websites for your Local Authority area are listed below.  These provide a valuable source of information on some of more localised support arrangements for where you live.

Local Support Services

Better Housing Better Health

Better Housing Better Health (previously called the Affordable Warmth Helpline) helps Buckinghamshire residents to:

• keep warm and well at home
• improve the energy efficiency of their homes

by providing free, confidential advice about:

• switching energy suppliers
• maximising income
• signing up to the Priority Services Register
• accessing financial support

To refer yourself or someone you know, visit the Better Housing Better Health website or call 0800 107 0044.

Bucks Cost of Living Webpage 

For further information of Cost of Living support, visit Help with the cost of living (Helping Hand) | Buckinghamshire Council

Self-care and National Support Services

Self Care

NHS Better Health - Lose Weight

Lose weight - Better Health - NHS (www.nhs.uk) – information and advice, and links to offers from approved partners

NHS Weight Loss Plan app, a 12-week programme following NHS advice on losing weight safely. Available from the App Store and Google Play. To find out more you could watch our app demo

Healthy Steps email programme:

Healthy Steps is a budget-conscious email programme designed to encourage families to take steps to improve their health and wellbeing. ​It provides regular reinforcement and feedback to help families set and achieve goals. Particular focus on lower income families with children aged 5-11​.

The programme invites families/parents/carers to complete a quiz, leading to a recommendation of the best NHS approved health options for your family. There are currently three on offer: sugar reduction, 5 A Day or planned cooking​. Those who sign up will get eight weekly emails with hints and tips on their chosen theme, as well as weekly challenges. Built-in feedback loops means that they will also be provided reinforcement and encouragement after set-backs to help them in their journey through Healthy Steps.

 

Local Support Services

Be Healthy Bucks

Be Healthy Bucks offer a range of healthy lifestyle programmes designed to help you lose weight in a healthy way and keep it off for good. 

Their tried and tested approach ignores fad diets in favour of small, realistic changes. They have nutritionists and exercise leaders who will work with you to help you achieve your goals. Support can be in person or online. 

To take part, you need to be a Buckinghamshire resident, over 16 years old with a BMI of more than 30 (28 for ethnic minorities or people with long term health issues.

Adult weight management in Buckinghamshire - Be Healthy Bucks

Bucks Online Directory

You can find services on diet and weight management here: Find activities, groups and services near you | Bucks Online Directory | Buckinghamshire Council

Self-care and National Support Services

If you think the person you are concerned about is in immediate danger or needs urgent care, please call 999.

Whilst there are some amazing national services available, we recommend a local first approach.  A list of local services can be found at the foot of this text

Street Link is a national service which can be used by members of the public if they see people sleeping rough. Referrals can be made using the hotline (0300 500 0914) or online at Street Link.

This service aims to connect rough sleepers with appropriate services, both statutory and voluntary. Local resources for rough sleepers vary greatly across the country. They can include day centres, contact and assessment teams, soup kitchens and soup runs. Details of such resources can often be obtained by contacting local authorities.

Street assessment teams give rough sleepers information about available health care, night shelters and hostels, and other resources for homeless people. Some hostels and night shelters will only take referrals from a contact and assessment team worker. Some outreach teams will work with people on a long-term basis.

Information on over 9,000 services - hostels, day centres and other advice and support services for homeless people and those at risk of homelessness can be found at: www.homelessuk.org/

Not sure which local authority area to choose?  If you know a postcode you can check which local authority area here.

Local Support Services

Bucks Rough Sleeper Outreach Team

The Outreach service is aimed at those who are street homeless. The team verify rough sleepers at their sleeping site, and then support them on their journey to long term accommodation. The project is aimed at reducing rough sleepers across Buckinghamshire. With a small provision of emergency accommodation, intensive outreach is provided to people who find themselves street homeless.

If you see someone sleeping rough in Buckinghamshire please contact us on 01494 459871 or complete a referral form and email it to bucksoutreach@connectionsupport.org.uk.

Rough Sleeper Outreach Buckinghamshire – Connection Support

Youth Concern Aylesbury Nightstop

Youth Concern runs Aylesbury Nightstop which offers emergency host accommodation to young people facing a homelessness crisis. Mediation is offered to help facilitate a return home where appropriate. Alternatively, support is offered to identify and secure sustainable follow-on accommodation.

A young person finding themselves in a position of homelessness can either contact Youth Concern (Aylesbury) directly by phone on 01296 431 183 or 07470 833 500 or by dropping into our Uptown Coffee Bar. Alternatively, call Aylesbury Vale local area Housing Team on 01296 585 197 and ask to be referred to Nightstop.

Family Information Service 

View homelessness and housing support services in Buckinghamshire including emergency accommodation and programmes.

Street Link

Street Link is a platform that connects people rough sleeping in England and Wales to support provided by local authorities and charities. This includes anyone who is sleeping outside, preparing to bed down, or sleeping somewhere not designed for habitation, such as a car. To make these connections, the platform relies on alerts submitted by members of the public and people sleeping rough.

Please visit Street Link - Connecting people sleeping rough to local services

Bucks Home Choice

Bucks Home Choice is the scheme that is used to allocate affordable housing in the Buckinghamshire Council area. Affordable housing in the Buckinghamshire Council area is provided by over 70 Registered Providers (housing associations). The council do not own any housing stock. If you are successful with the offer of accommodation via Bucks Home Choice, you will become the tenant of a registered provider (housing association). There is currently a very high demand for accommodation in the Buckinghamshire area and limited socially rented properties become available for re-letting each year. Properties are usually let to those with the highest level of need whose homes are no longer of suitable size or cannot remain in their current home. Applicants can expect to wait several years for accommodation, especially larger families.

Join the housing register | Buckinghamshire Council

Bucks Housing Webpage

Visit Housing | Buckinghamshire Council for further information on Housing and Homelessness.

Self-care and National Support Services

Give reassurances that there are lots of sources of support

If you are worried that this person is in crisis, please see section for Suicide Prevention

 If no immediate risk take the following steps:

Encourage them to ring:

Samaritans - (All age groups)

Tel: 116 123, open 24 hours a day.

Papyrus - (Young people)

Tel: 0800 068 41 41

Text: 07786209697

Email: pat@papyrus-uk.org

Opening hours
Mon-Fri: 10am-10pm, weekends: 2pm-10pm & bank holidays: 2pm-5pm

SELF CARE 

• Encourage the person to contact their GP. Their GP will be able support the person in many ways

• Mind 'The charity for better mental health' has an extensive range of self help resources available

• The NHS have has a range of self-help tools available

• Andy's Man Club provides a weekly talking group, a place for men to come together in a safe environment to talk about issues/problems they be have faced or currently been facing.  Meetings take place regularly in different locations across the region, where applicable these can be found in the local support and contact details section.
• For Men -CALM (Campaign Against Living Miserably) offer accredited, confidential and free support to men anywhere in the UK through a helpline and web and webchat service.  They talk through any issue with you and offer support, advice and signposting.

Better Health - Every Mind Matters

Better Health Every Mind Matters website​. NHS-assured information & advice on common mental wellbeing concerns: anxiety, stress, low mood & poor sleep​

Tips to manage mental wellbeing based on Mind’s ‘5 ways to wellbeing’. 

Plus self-help CBT techniques section​ Life’s challenges - practical tips on dealing with drivers of poor mental health eg coping with money worries and job uncertainty, maintaining healthy relationships and loneliness​

The Mind Plan – free, personalised plan. Answer 5 quick questions on how you’ve been feeling over the last 2 weeks and you’ll get recommendations on practical self-care actions that could help. You can customise the plan and get it emailed to you​

​Free email support programmes – complete the Mind Plan to sign up for regular emails with further tips on building wellbeing actions into everyday life, or go to the “anxiety” page to sign up for a tailored email programme with expert advice and practical tips to help deal with anxiety

Support Services - Adults

Adults can self-refer to Improving Access to Psychological Therapies (IAPT) services. IAPT is a national NHS programme, which offers evidence based psychological therapies or interventions approved by the National Institute of Health and Clinical Excellence (NICE). IAPT is primarily for treating people with mild to moderate mental health issues such as anxiety disorders, depression and post-traumatic stress disorder.

IAPT treatments are delivered via a stepped care model where patients are initially offered low intensity therapies, such as computerised cognitive behavioural therapy (cCBT) and guided self-help. If these treatments are unsuccessful, or not appropriate for individuals, higher intensity therapies are utilised and include one to one cognitive behavioural therapy (CBT) or interpersonal therapy (IPT). Please see local support and contact details for further information.

Support Services - Veterans

Veterans Combat Stress is the UK's leading mental health charity for veterans. They offer free, confidential 24-hour support to Service and ex-Service personnel who are experiencing mental health issues, including feeling suicidal.

Tel: 0800 138 1619

Web: https://www.combatstress.org.uk/help-you

Support Services - Perinatal

PANDAS Foundation

The PANDAS Foundation is here to help support and advise any parent who is experiencing a perinatal mental illness. We are also here to inform and guide family members, carers, friends and employers as to how they can support someone who is suffering.

Tel: 0843 2898401 (0900 - 2000 hrs, 7 days per week)

Web: http://www.pandasfoundation.org.uk/

Support Services - Carers

The Carers Trust

It is important that you take care of your own health, even if you are busy looking after someone else's health.  Being healthy is not only important for you, but it also helps the person you care after too.  The website contains some helpful guides on relationship management and information on self-care and respite care.

Support Services - Children and Young People

Children and Young People can contact the 'The Mix which is a leading support service that can help young people to take on any challenge they are facing - from mental health to money, from homelessness to finding a job, from break-ups to drugs. 

• Tel: 0808 0808 4994 (Freephone)
• Web: http://www.themix.org.uk/

For Parents

YoungMinds run a free, confidential parents helpline, which parents/careers can call if they are worried about how a child or young person is feeling or behaving.  They also run a group called Parents Say, for parents whose children are accessing Child and Adolescent Mental Health Services.

Web: https://youngminds.org.uk/

Talk about the Five Ways to Wellbeing.  The mental health equivalent to the dietary advice to have ‘5 a day’ fruit and vegetables for physical health.

1. Connect - With the people around you. With family, friends, colleagues and neighbours. At home, work, school or in your local community.

• As being well connected is good for your mental wellbeing… Is there anything you could be doing more of?
• Can you think of connections that you would like to make or remake?

2. Be Active - Go for a walk or run. Step outside. Cycle. Play a game. Garden. Dance. Exercising makes you feel good. Most importantly, discover a physical activity that you enjoy; one that suits your level of mobility and fitness.

• What activities do you engage in on a regular basis? How would I like to develop this?
• Are there any minor adjustments you can make in your life that can help you to be more active?

3. Take Notice -  Be curious. Catch sight of the beautiful. Remark on the unusual. Notice the changing seasons. Savour the moment, whether you are on a train, eating lunch or talking to friends. 

• How can you practice slowing down and pausing more often?
• What difference will incorporating this into your daily life make?

4. Keep Learning - Try something new. Rediscover an old interest. Sign up for that course. Take on a different responsibility at work. Fix a bike. Learn to play an instrument or how to cook your favourite food. Set a challenge you will enjoy achieving. 

• What would you like to learn about? What interests you? What do you value? What would you find useful?
• What do you need to do to make learning something you look forward to?

5. Give - Do something nice for a friend, or a stranger. Thank someone. Smile. Volunteer your time. Join a community group. Look out, as well as in. 

• Do you notice what it’s like for you when you give to others?
• What else could you give others that you hadn’t thought of before?

Local Support Services

In an emergency or if someone is in immediate risk of serious harm or injury contact the emergency services. Telephone 999.

Bucks Talking Therapies

NHS Buckinghamshire Talking Therapies (formerly Healthy Minds) is an NHS psychological service. They can offer you a range of free NHS, tried and tested psychological therapies which follow a stepped care model. They use this model to decide which type of treatment is currently most clinically appropriate for you.

NHS Buckinghamshire Talking Therapies helps people aged 18 or over with common mental health problems like:

• Low mood
• Worry
• Phobias
• Panic
• Health Anxiety 
• Social Anxiety
• Post-traumatic stress disorder (PTSD)
• Low self-esteem
• Insomnia 
• Obsessive compulsive disorder (OCD)

For more information or to complete a referral, visit Buckinghamshire Talking Therapies.

Buckinghamshire Mind

Buckinghamshire Mind is a mental health charity that deliver services to promote wellbeing and recovery, prevent mental ill health, and offer talking therapies and support in times of crisis. 

Bucks Online Directory 

Bucks Online Directory (Often referred to as BOD) has around 3000 listings of activities and services (sports clubs, martial arts, dancing, exercise classes to walking groups ) which are being added to and reviewed on a regular basis. You can also find services which provide advice and support. 

Self-care and National Support Services

 Self Care

Get Active - Better Health

The 'Get active - Better Health' - NHS (www.nhs.uk) - website includes access to free online exercise routines you can do at home and offers from approved partners

Active 10 walking app - track your walking habits to increase the number of brisk minutes, which is when the health benefits will be greatest. No Lycra required, and there are lots of benefits of getting out into local green spaces like parks for your mental health too. Available from the App Store and Google Play

Couch to 5k app - easy to follow, flexible programme to get you running 5k in as little as 9 weeks, or longer if you want. Listen to your preferred music player as you run, between motivational messages from your chosen celebrity “coach”. Track your achievements and collect awards as you progress. Available from the App Store and Google Play

How to be more active - Regular physical activity is good for our bodies and minds, but it can be difficult to get started – especially if we're not particularly sporty or have not done any exercise for a while.

Home workout videos - We could all do with a boost to feel better right now – and you don't even need to leave the house to do it! Exercise is great for your mind as well as your body, so clear some space and follow along with our 10-minute home workouts.

Park Run

Why not join a Parkrun in your local area? Did you know that one of the best things about Parkrun and Junior Park run is that you can run, or jog or walk entirely at your own pace. This makes it accessible for those who never could envisage running 2k or 5k and creates an environment where people feel welcome.  For those who don’t wish to run, jog or walk there is always the opportunity to volunteer to support your local Parkrun. There is probably a Parkrun local to you…visit http://www.parkrun.org.uk/ for more information.

Local Support Services

Get Active Webpage

You can find out more information about why you should get active, where you can get active, how much activity you should be aiming for, and activity services availability within Buckinghamshire on our Get Active webpage. 

Self-care and National Support Services

Self Care

• For information about sexual health and contraception visit the FPA sexual health charity website www.fpa.org.uk or the sexual health pages of www.nhs.uk

• You can call the national sexual health helpline free on 0300 123 7123. Calls will be treated with sensitivity and in strict confidence. The Sexual Health Helpline is open from 9am-8pm, Monday-Friday.
  

• Posters and leaflets can be ordered through the NCSP website or more information can be found via NHS choices 

Local Support Services

Buckinghamshire Sexual Health and Wellbeing

Buckinghamshire Sexual Health and Wellbeing (bSHaW) offers a free, confidential service to meet the sexual health needs of all.

It can help people with a range of issues and concerns, including contraception and the prevention and treatment of sexually transmitted infections.

The bSHaW service is completely confidential, with friendly and sensitive staff who understand that people using it may be anxious or nervous.

More details can be found on the bSHaW website homepage, sexualhealthbucks.nhs.uk,

Clinic locations and Young Person centres can be found here, which has details of locations and opening times, including pre-booked appointments and walk-in-and-wait sessions.

Please call 0300 303 2880 to book an appointment at a clinic near you.

Lines are open:

8.30am – 7.30pm Monday – Thursday

8.30am – 3.30pm Friday

Self-care and National Support Services

NATIONAL SUPPORT

• Call the free Smokefree National Helpline to speak to a trained, expert adviser on 0300 123 1044. All lines are open Monday to Friday 9am to 8pm and Saturday and Sunday 11am to 4pm
• Better Health quit smoking website which includes information about the benefits of quitting, advice on various quitting aids and a local stop smoking service lookup tool 
• NHS Quit Smoking App (Apple) or NHS Quit Smoking App (google/android) - a 28-day programme that provides practical support, encouragement, and tailored clinical advice on your mobile/tablet. Includes a savings calculator so you can see how much money you're saving
• Get a free Personal Quit Plan Quitting smoking is easier with the right support. Give up for 28 days, and you're 5 times more likely to quit for good – get your plan now!
• You can also speak to your doctor, pharmacy team or local Stop Smoking Service for expert advice on stop smoking medicines

SELF CARE

• Download the NHS Quit Smoking app from apple or google/android
• Get further information from the National Health Service www.nhs.uk/quit
• Consider using e-cigarettes/ vapes (bought from a reputable retailer) to stop smoking
• Get daily email support - If you would like some extra support, you can sign up for 28 days of stop smoking advice and tips – delivered straight to your inbox.  Sign up for email support
• Find your online community - You do not have to do it alone – join others going through the same thing in a friendly and supportive environment.  Join the Quit Smoking Support Group on Facebook

Emphasise that quitting will the best thing they will ever do and the NHS Smokefree service can provide the friendly and helpful support they need to quit for good

Local Support Services

Be Healthy Bucks

Stopping Smoking

There is a range of digital, telephone and face-to-face sessions - together with stop-smoking aids and advice to help you quit smoking. For more information, use the link below. 

Stop smoking services in Buckinghamshire - Be Healthy Bucks

Self-care and National Support Services

If you’re worried that someone is at immediate risk of taking their own life then phone 999, you should stay with that person until help arrives. Do not put your own safety at risk by getting physically involved.

 If no immediate risk take the following steps:

Encourage them to ring:

Samaritans - (All age groups)

Tel: 116 123, open 24 hours a day.

Papyrus - (Young people)

Tel: 0800 068 41 41

Text: 07786209697

Email: pat@papyrus-uk.org

Opening hours
Mon-Fri: 10am-10pm, weekends: 2pm-10pm & bank holidays: 2pm-5pm

Other options include:

• contact their GP for an emergency appointment or call the out of hours service.
• call their Mental Health worker, if they have one.
• call their social worker or key worker, if they have one 
• encourage to re-engage with mental health services if already engaged
• go through their Safety Plan with them

If they don’t want help, don’t push them. Sometimes it’s easy to want to try and fix a person’s problems, or give them advice but try and at least leave a couple of key telephone numbers with them for Samaritans any local support numbers for their area (Crisis teams etc).

It’s usually better for people to make their own decisions. Help them think of all the options, but leave the choice to them.

A person may not be suicidal but you may still be concerned

Encourage them to contact their GP, they will be familiar with their medical history and will be able to direct them appropriately which may include a referral to the Primary Care IAPT (Improving Access to Psychological Therapies).  IAPT team are skilled in helping people 18 years old and older overcome emotional and mental difficulties like:

• Depression.
• Stress
• Anxiety
• Sleep problems
• Confidence and self-esteem problems

All the local IAPT services are listed under the 'Mental Health' section of MECC Link and can be found within the 'local support and contact details' section. 

SELF CARE

• Mind 'The charity for better mental health' has an extensive range of self help resources available

• The NHS have has a range of self-help tools available

• Andy's Man Club provides a weekly talking group, a place for men to come together in a safe environment to talk about issues/problems they be have faced or currently been facing.  Meeting take place every Monday @ 7pm at the Shay Stadium in Halifax, email: info@andysmanclub.co.uk for further information.

• A range of self-help guides can be accessed from this Mental Health in Manchester website

• A range of self-help techniques is available on the MindWell Leeds website, these include:
  
  • Stress
  • Anxiety 
  • Depression
  • Sleep
  • Self Harm
  • Having a baby

Local Support Services

Amparo

Amparo provides support for anyone affected by suicide. Support can be provided one-to-one, to family groups, groups of colleagues or peers – whatever is preferred by you and is most appropriate to your situation. The service can be delivered in your home or wherever you are most comfortable. The service is completely confidential and can provide short-term or longer-term support, depending on what you feel it is you need.

Visit the Amparo website or please call 0330 088 9255

Buckinghamshire Mind - Safe Haven

Visit Buckinghamshire Mind if you need help urgently. 

They offer short-term intervention to people while they are in a mental health crisis, as an alternative to A&E.

Safe Haven understand that a mental health crisis can be a frightening and sometimes lonely experience. They are here to let you know that you are not alone. They provide listening support, signposting and safety planning in a welcoming and supportive setting. They also understand that people sometimes want a place to just ‘be’ during a mental health crisis, and that’s fine too.

To contact Safe Haven in Aylesbury, seven evenings a week, please call 01296 453017.

To contact Safe Haven in High Wycombe, seven evenings a week, please call 01494 218098.

The Samaritans 

The Samaritans is a charity dedicated to providing emotional support to anyone in distress, struggling to cope, or at risk of suicide. They operate across the UK and Ireland and offer a confidential, 24/7 helpline service, ensuring that help is always available.

If you are concerned about someone, contact The Samaritans on 116 123 (24 hours) 

Self-care and National Support Services

Self-Care - Adults

Healthy brushing advice: (Click here for further information)

• brush at least twice daily, last thing at night and at least on one other occasion with a fluoridated toothpaste
• spit out after brushing and do not rinse (Spit, Don’t Rinse!), to maintain fluoride concentration levels
• use fluoridated toothpaste (1,350-1,500ppm fluoride)

Eat Well (See Act section of MECC Link – Healthy Eating)

Quit Smoking (See Act section of MECC Link - Smoking)

Reduce your Alcohol intake (See Act section of MECC Link - Alcohol)

Finding a dentist

Routine dental care:

• The NHS website enables you to find local NHS services, including dentists. You will need to contact the dental practice directly and check whether they are currently accepting NHS patients

Urgent dental care:

• call your dentist: some practices offer appointments at short notice
• if you don't have a dentist, find one using NHS 111

Self-Care Children

Healthy brushing advice: (Click here for further information)

You can also find translated information about healthy brushing here: Translated healthy brushing information 

• brush at least twice daily, last thing at night and at least on one other occasion with a fluoridated toothpaste
• spit out after brushing and do not rinse (Spit, Don’t Rinse!), to maintain fluoride concentration levels
• use fluoridated toothpaste:
  • Children aged up to 3 years: use a smear of toothpaste containing no less than 1000 parts per million fluoride
  • Children aged over 3 years use a pea size amount of fluoride toothpaste containing 1350 -1500 parts per million fluoride

Try and keep within the recommended intake of free sugars which is no more than:

• 19g (5 sugar cubes) per day for 4 to 6 year olds
• 24g (6 sugar cubes) per day for 6 to 10 year olds
• 30g (7 sugar cubes) per day for 11 years and older

Finding a dentist

Routine dental care:

• The NHS website enables you to find local NHS services, including dentists. You will need to  contact the dental practice directly and check whether they are currently accepting NHS patients
• Take your child to the dentist when their first teeth come through
• Take your child with you when you visit the dentist, so they may receive preventive dental care

Urgent dental care:

• call your dentist: some practices offer appointments at short notice
• if you don't have a dentist, find one using NHS 111

 

Local Support Services

Adults 

Find out about your local NHS dentists here Dental services - NHS.

Children

Bucks Health and Wellbeing page - Dental Health

Smile please! | Toddler | Health for Under 5s

Self-care and National Support Services

Physical Activity 

• If they want to be more active, suggest trying fun activities like skateboarding, swimming, or joining a local sports club.
• Share the NHS's physical activity guidelines for young people for ideas. 

Mental Health

• Encourage them to talk to a trusted adult, teacher, or school counselor if they’re struggling.

Healthy Diet and Weight

• If they want to eat more fruits and vegetables, suggest fun ways to include them, like making colorful smoothies or veggie-packed wraps. Share the NHS's 5 A Day tips.
• If they’re curious about making healthier choices, recommend trying the NHS Food Scanner app to find healthier swaps for their favorite snacks.
• Encourage them to explore the NHS's Eatwell Guide to learn about balanced meals in a fun and interactive way.

Local Support Services

Buckinghamshire Schools Web

Buckinghamshire Schools Web is maintained by the Public Health team and provides valuable information about critical areas of health and wellbeing for teachers and staff working with children and young people. 

Buckinghamshire Healthy Schools | SchoolsWeb

CYP Health & Wellbeing Page 

Children and young people introduction

CAMHS

CAMHS stands for Child and Adolescent Mental Health Service.

CAMHS help children and young people up to 18 who are finding it hard to cope with everyday life because of difficult feelings, behaviour or relationships.

Buckinghamshire | Oxford Health CAMHS

Kooth

Kooth is a free, safe, and anonymous online mental health platform for young people (aged 11-25 in some areas) in the UK. It provides a space for young people to access support with their mental wellbeing, offering a range of services including chat with qualified counsellors, forums, and self-help tools.

Home - Kooth

Chat Health

Home Page - ChatHealth

School Nurses

https://www.healthforunder5s.co.uk/buckinghamshire  Under 5’s

https://www.healthforkids.co.uk/buckinghamshire   Primary

https://www.healthforteens.co.uk/buckinghamshire   Secondary

Children and Young People's Therapies

Home - Buckinghamshire Healthcare NHS Trust - CYP Website