Simple Signposting to Better Health and Wellbeing
Cambridgeshire & Peterborough
Self-care and National Support Services
NATIONAL SUPPORT
Do you think you would benefit from some further support to reduce your drinking to 'lower risk' levels?
- Speak to your GP, a loved one or call Drinkline 0300 1231110 (Mon-Fri 9am - 8pm, weekends 11am - 4pm). The Drinkline service provides free, confidential, accurate and consistent information and advice to callers who are concerned about their own or someone else`s drinking regardless of the caller`s age, gender, sexuality, ethnicity or spirituality
- Download the 'One You' drinks tracker makes it easy to keep an eye on the booze and take control with daily tips and feedback) available on itunes or google play
- Get further information from NHS Choices www.nhs.uk
- Download the free Drink Coach app, which features a range of tools proven to help you reduce your alcohol intake. The DrinkCoach website also provides tips and advice to help you reduce your alcohol intake. You can take a quick, free and confidential test to see how much alcohol you're drinking and get access to online coaching
SELF CARE
Further 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.
Local Support Services
Healthy You's Alcohol Reduction Health Trainer
We know it can be hard to keep track of how much you’re drinking.
Cutting down on how much alcohol you drink can have some positive effects on the way you look and feel – often within just a few days. You will sleep better, have brighter skin and more energy and more importantly you will reduce your risk of developing serious illnesses like cancer, liver and heart disease. Cutting down on how much you drink isn’t always easy, but you won’t be alone. We will help you understand more about your relationship with alcohol, what safe levels of drinking are and help remove the confusion around the number of units.
One of our Alcohol Health Trainers will work with you, meeting regularly to help you achieve your goals. https://healthyyou.org.uk/services/alcohol-reduction/
Tel: 0333 005 0093
Website: https://healthyyou.org.uk/sign-up/
Self-care and National Support Services
Self Care
There is a wealth of information and ways to prevent falls on the following websites
- Saga - Discover ways to stay fit at https://www.saga.co.uk/magazine/health-wellbeing/wellbeing/falls-guide
- Age Uk - Information on falls prevention, exercise classes and handyman services in some areas. Call free on 0800 169 6565 or see https://www.ageuk.org.uk/information-advice/health-wellbeing/fitness/falls-prevention/
- The effective assessment of an individual’s risk of a fall would be a multifactorial intervention considering falls history, visual impairment etc. This assessment would enable the referral of an individual to effective interventions targeted at specific risk factors
- Your GP may carry out some simple tests to check your balance. They can also review any medicines you're taking, in case their side effects may increase your risk of falling. Your GP may also recommend:
- having a sight test if you're having problems with your vision, even if you already wear glasses
- having an electrocardiogram (ECG) and checking your blood pressure while lying and standing
- requesting a home hazard assessment, where a healthcare professional visits your home to identify potential hazards and offer
- advice doing exercises to improve your strength and balance (try some exercises for older people)
- NHS Choices - Find this leaflet and other resources at https://www.nhs.uk/live-well/healthy-body/keep-your-bones-strong-over-65/
Local Support Services
Healthy You's Falls Prevention Service
Our Fall Management Exercise Programme, called FaME will help to improve your strength, stability and confidence. It’s delivered by specialist qualified exercise instructors who understand the age related changes that happen in the body and the medical concerns that you may have.
What support is available?
- Weekly small group exercise classes designed to improve your physical fitness, strength and balance.
- The exercises within the class are progressed slowly according to your abilities and
- The exercises are specifically developed to help you feel steadier on your feet and improve your confidence.
- Delivered locally
Who can get help?
- 65 or over
- History of falls (injurious or non-injurious)
- Fear of falling
- Feeling unstable
- Low bone density and/or family history of Osteoporotic fracture
- Medically Stable with any conditions under control
- Use of a walking Aid
Tel: 0333 005 0093
Website: https://healthyyou.org.uk/sign-up/
Self-care and National Support Services
Self Care
- The Public Health England 'One You' Website contains a wealth of information on different food choices and healthy recipes
- Visit the healthy eating page on the 'Change for Life' website which has loads of great information about food and drink swaps for a healthier diet.
- Try the new 'Be Food Smart app'! See how much sugar, sat fat and salt is really inside your food and drink - just by scanning the barcode from your mobile phone, Android and Iphone Apps available.
- Visit the recipes page on 'Change for Life' has a extensive list of recipes for breakfast, lunch, dinner and lunchboxes!
- NHS Choices has a useful list of tips on how to add your 5 a day into your daily meals
Local Support Services
Healthy You's Adult Weight Management Groups
Would you like to lose weight?
Healthy You offer a 12 week programme with 45 minutes Nutrition Workshops and 45 minutes physical activity sessions. There are lots of options to understand food choices and to help you find tasty, small changes to help you lose weight for good. We run groups with our friendly registered Nutritionists and trained Physical Activity Specialists who are fun and sociable, giving you the chance meet people who, just like you, want to get fit and lose weight.
We encourage a balanced approach to weight management by including what you eat and helping you to move more. We will also help you to track your progress – we’ll be there every step of the way and to cheer on every pound you lose. https://healthyyou.org.uk/services/healthy-weight/
Tel:0333 005 0093
Website: https://healthyyou.org.uk/sign-up/
Healthy You's Health Trainers
With this service you’ll be assigned your own Health Trainer who will help you to set realistic, health related goals. They will offer support and understanding every step of the way. Your Health Trainer will work with you to find out what changes you could make and, with 6 sessions of healthy lifestyle support, they can help you with many elements of your health such as;
- Healthy eating
- Losing weight
- Increasing physical activity
- Reducing stress
Tel: 0333 005 0093
Website: https://healthyyou.org.uk/sign-up/
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.
- Quell - Free, safe and anonymous mental wellbeing support for adults across the UK
- Kooth - is your online mental wellbeing community. Access free, safe and anonymous support, for 11-25 year olds
Every Mind Matters
‘Every Mind Matters’ is the first national mental health campaign from Public Health England
- It’s an NHS-approved digital hub full of expert advice and practical tips to achieve good mental health
- It also has a free NHS-approved online tool - ‘Your Mind Plan’ to help us:
- deal with stress
- boost our mood
- improve our sleep
- feel more in control.
Search online for 'Every Mind Matters'
https://www.nhs.uk/oneyou/every-mind-matters/
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: 0808 1961 776 (open 7 days a week, 11am - 10pm)
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
Healthy You's Mental Health, Health Trainer service
If you have a mental illness and would like to improve your health and wellbeing, our Specialist Mental Health, Health Trainer can work with you to make these changes.
Setting small goals can help make these healthy lifestyle changes more achievable, and our experienced Mental Health, Health Trainer can help to motivate you along the way.
Your Mental Health, Health Trainer will work in partnership with you to find out what changes you would like to make and with up to 8 sessions of healthy lifestyle support, they can help you with many elements of your health such as:
- Healthy eating
- Losing weight
- Increasing physical activity
- Reducing stress
- Growing a network of support
- Creating more structure to your day
Tel: 0333 005 0093
Website: https://healthyyou.org.uk/sign-up/
Self-care and National Support Services
Self Care
- If you don't do anything, do something. if exercise didn’t involve a whole lot of self-motivation and actual physical activity, but instead came in a pill, it would be hailed immediately as “a wonder drug” such are the health benefits involved.
- The Better Health campaign provides a range of resources and tips to support adults to move more Get active - Better Health - NHS (www.nhs.uk)
- The Couch to 5k phone app has been designed to help get people off the couch and running in just 9 weeks.
- The Active 10 phone app show you how how much brisk walking you do and helps to show you how you can fit a ten minute brisk walk into your day. It breaks this brisk walking down into manageable chunks of ten minutes and encourages at least one session every day (which equates to 70 minutes a week). Users can set their own goals and the app encourages people to progress up to 30 brisk minutes of walking per day, to meet the 150 minutes recommended by the Chief Medical Officer
- 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
The Healthy You – Healthy Lifestyles service provides information and support to individuals that want to be more physically active, and to individuals and families that need support with eating healthy and maintaining a balanced diet.
There are some parts of the service that are more suited to some individuals than others, for example our one-to-one support to become more active is targeted to those people that are currently doing no meaningful physical activity. You can find out more about some of these services below.
Tel: 0333 0050093
Email: eh.healthyyou@nhs.net
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*.
- Smokefree has lots of free support this includes a smartphone app, email programme or text messages that will keep you focused wherever you are.
- 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 Smokefree app from itunes or google play
- Get further information from the National Health Service www.nhs.uk/quit
- Consider using e-cigarettes to stop smoking
- Millions have used Smokefree support to help them stop smoking. Choose from an app, email, SMS and face-to-face guidance.
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
Healthy You's Stop Smoking Service
No one needs telling that smoking’s bad for your health (not to mention bank balance) but giving up is another matter. If you’ve tried stopping or always thought it would be too hard then our Stop Smoking service is for you. People who get help to stop are three times more likely to stop for good.
No matter how long you’ve been smoking, you’ll feel the benefits of giving up almost straight away. Your taste and smell will get better in just a few days, plus as your lungs clear you won’t get out of breath so quickly. If your loved ones are non-smokers, you’ll also improve their lives. And don’t forget about how much money you’ll be saving the average smoker spends over £4000 every year on smoking.
The Healthy You team offer face to face or telephone support to help
you change your behaviour. We can offer stop smoking medication if
appropriate including Nicotine Replacement Therapy. https://healthyyou.org.uk/services/stop-smoking/
Tel:0333 005 0093
Website: https://healthyyou.org.uk/sign-up/