Simple Signposting to Better Health and Wellbeing
Nottingham City
Self-care and National Support Services
ALCOHOL
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.
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Download the drinks tracker from Drink less - Better Health which makes it easy to keep an eye on the booze and take control with daily tips and feedback available on itunes or google play
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Get further information from NHS Choices www.nhs.uk
SELF CARE
Further tips on cutting down
Download the drinks tracker from Drink less - Better Health which 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
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.
DRUGS
NATIONAL SUPPORT
Call FRANK FRANK is a national drug information service with factfiles and FAQs.
Tel: 0300 1236600 (24 hours a day, 7 days a week) or Text 82111
Narcotics Anonymous - A non-profit fellowship or society of men and women for whom drugs had become a problem. They are recovering addicts who meet regularly to help each other stay clean. This is a program of complete abstinence from all drugs. There is only ONE requirement for membership, the desire to stop using.
Tel: 0300 9991212 (10.00am to midnight)
- Mutual Aid services including twelve step programmes and Smart Recovery are available to anyone who wants support to address their drug or alcohol use. You can find a meeting here:
- Alcoholics Anonymous https://www.alcoholics-anonymous.org.uk/
- Narcotics Anonymous https://online.ukna.org/
- Cocaine Anonymous https://www.ca-online.org/
- SMART Recovery https://smartrecovery.org.uk/online-meetings/
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/
Local Support Services
Alcohol and Drugs
Need help, advice or support? (nottinghamcdp.co.uk)
Adults - How to refer:
There are three main ways that people can ask for help or learn more about our work. People can either refer themselves to the service or be referred by a third party such as a doctor or a support worker.
Online:
Visitors to our website can ask directly for support in confidence, and will also find links to a range of useful resources.
www.nottinghamrecoverynetwork.com -to-face at our drop in location:
By speaking to us on the phone:
Telephone: 0800 066 5362 or 0115 970 95901
Face-to-face at Nottingham Wellbeing hub, 73 Hounds Gate, Nottingham NG1 6BB
Monday, Tuesday, Thursday and Friday: 9.30am – 4.30pm
Wednesday: 9.30am – 6.00pm and Saturday: 9.30am – 1.00pm
Young people's treatment for drugs and alcohol and family support
CGL – Jigsaw
A YOUNG PERSON
– Who wants to speak to someone about what’s going on in your life?
– Wants to make sure they know enough about drugs and alcohol
– In need of support for yourself because of a someone else’s
substance use?
A FAMILY MEMBER
– Who is worried about someone else’s substance use?
– Who would benefit from support from other people in a similar situation?
Referrals can be made by:
Phone: 0115 9484 314
Email:jigsaw@cgl.org.uk
JIGSAW website
https://www.changegrowlive.org/young-people/cgl-jigsaw-young-person-family-service
Self-care and National Support Services
Give reassurances that there are lots of sources of support and help your bereaved person make contact with 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 and support them to contact:
National Bereavement Service
Most people will have to take responsibility for all the practical arrangements after a death, at least once in their lives. For others, it can be many more times. In any circumstance, loss is a difficult and often distressing time.
The National Bereavement Service offers practical and emotional support to guide you through what needs to be done. We can introduce the bereaved to trusted partner organisations in both private and charitable sectors, as well as provide information on the statutory requirements following loss, such as the registration of death and probate.
Tel: 0800 0246 121 Website: https://thenbs.org/
Cruse
Cruse offers advice and information about types of support, where to get it, and help supporting other people. They also have a telephone helpline and webchat service enabling people to talk about how they are feeling Home - Cruse Bereavement Support.
Supporting other people - Cruse Bereavement Support
Mind
The charity Mind has a wealth of information about different types of bereavement, where to go for support and suggestions for helping yourself and others Support and self-care for grief - Mind. This includes a dedicated section with information on Losing someone to suicide - Mind
Age UK
Bereavement - Find support with coping | Age UK
Child Bereavement UK
Child Bereavement UK helps families to rebuild their lives when a child grieves or when a child dies. We support children and young people (up to the age of 25) when someone important to them has died or is not expected to live, and parents and the wider family when a baby or child of any age dies or is dying.
Tel: 0800 02 888 40 Website: https://www.childbereavementuk.org/
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.
- Qwell - 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: 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/
Local Support Services
Bereavement Support - Nottinghamshire Hospice (nottshospice.org)
Find bereavement support - NHS (www.nhs.uk)
Self-care and National Support Services
National Support Services
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
Webchat: Got a question? We will point you in the right direction. You can start a Webchat online to talk to us live.
Webchat opening hours
- Monday to Friday, 8am to 6pm
- Saturday, 8am to 3pm
- Sunday and Bank Holidays, closed.
WhatsApp: Need help sorting out your debts, have credit questions or want pensions guidance? You can talk to us live on WhatsApp.
- Add +44 77 0134 2744 to your WhatsApp and send us a message.
- For everything else please contact us via Webchat or phone.
Citizens Advice Service
The Citizens Advice Service can help you to make the right choices, including help to deal with your debt problems, how to avoid losing your home and how to get your finances back into shape. Citizens Advice also offer advice on Benefits and Tax credits as it's important to make sure that you get all the help that you're entitled to
Tel: 03444 111 444
Web: https://www.citizensadvice.org.uk/debt-and-money/
National Debtline
National Debtline has helped millions of people with their debts. They'll talk you through options and give clear advice on how to take back control.
Tel:
Debt Advice Foundation is a national debt advice and education charity offering free, confidential support and advice to anyone worried about debt.
Tel: 0800 622 61 51
Web: http://www.debtadvicefoundation.org/
Credit Unions
Credit unions offer an alternative to traditional banks and building societies for saving and borrowing.
They're there to provide a financial community. Credit Unions can help those who can't get access to ordinary bank products; a lifeline in less well-off communities for people grappling with their finances.
Web: https://www.findyourcreditunion.co.uk/
Rising cost of Energy
If you are struggling to pay for energy or think you may get into difficulty, contact your supplier.
The energy regulator rules mean suppliers must offer payment plans you can afford and you can ask for ‘emergency credit’ if you use a prepay meter and can’t top up.
Save money off your Gas Bill
Turning down a single setting will make your boiler work more efficiently, saving around £112 a year for the average household. It only takes a few minutes to lower your flow temperature, and it can be changed back instantly. There’s nothing to lose by trying it. Advice from Nesta, the UK's innovation agency for social good.
Web: Walkthrough - Money Saving Boiler Challenge
Local Support Services
Household Support Fund - Nottingham City Council
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 saga.co.uk/falls
- Age Uk - Information on falls prevention, exercise classes and handyman services in some areas. Call free on 0800 169 6565 or see ageuk.org.uk/falls
- 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 information and other resources at Keep bones healthy over 65 - NHS (www.nhs.uk)
Local Support Services
Self-care and National Support Services
Fire and Rescue Service Safe and Well
Please use the Local Support and Contact details section below for signposting information to request either a Safe and Well visit for further Fire Safety advice from the Fire and Rescue Service.
Further information on Safe and Well can be found on the links below:
- Derbyshire Fire Rescue Service - Safe and Well visits
- Nottinghamshire Fire Rescue Service – Safe and Well
- Leicestershire Fire and Rescue Service – Safe and Well
- Lincolnshire Fire and Rescue Service – Safe and Well
- Northamptonshire Fire and Rescue Service - Safe and Well
Self Care
Establish a Bedtime Routine
- Close all internal doors fully
- Turn off and unplug any unnecessary electrical appliances
- Check your oven and/ or hob is turned off
- Ensure candles and cigarettes are fully extinguished
- Keep your door and window lock keys in an accessible place on the route out of the property
Make an Escape Plan
- Plan an escape route and make sure everyone knows how to escape
- Make sure exits are kept clear
- Ensure you have easy access to a phone in your bedroom at night
- Keep door and window keys where everyone can find them easily
- Review your plan if your ability to escape or your property layout changes
What to do if there is a Fire
- Keep calm and act quickly get everyone out as soon as possible
- Do not tackle the fire yourself
- Before you open a door check if it’s warm, if it is do not open it as fire may be on the other side
- If there is smoke , keep low where the air is clearer
- If your clothes catch fire you should lie down and roll around. If possible, smother the flames with a heavy material such as a coat or a blanket – remember – STOP DROP and ROLL
What to do if you cannot get out
- If safe to do so gather everyone into one room, ideally with a window and a phone
- Put bedding around the bottom of the door to block out smoke
Call 999- an operator will offer survival advice whilst you are on the phone
- If you do not have access to a phone, open the window and shout “HELP FIRE”
GET OUT, STAY OUT and CALL 999
Hoarding UK
Hoarding UK is the only UK-wide charity solely dedicated to supporting people affected by hoarding behaviours. Our aim is to empower individuals experiencing hoarding behaviours to achieve spatial and personal change, to reduce isolation and improve their health and well-being. We are a multi-service organisation, helping thousands of people over our ten years of service. In 2017, for example, we supported over 1,000 new people and professionals through our National Helpline.
Tel: 020 3239 1600 or 07444 791 500
Local Support Services
Welcome - Nottinghamshire Fire and Rescue Service (notts-fire.gov.uk)
Self-care and National Support Services
If someone is in crisis and needs urgent help, especially if experiencing suicidal feelings:
- Call Samaritans for free on 116 123 – whatever you are going through, a Samaritan will face it with you. They are there 24 hours a day, 365 days a year.
- Text SHOUT to 85258 for confidential support if you prefer to talk to someone over text message.
- Go to your nearest A&E or call 999, in an emergency or if you’re worried that you can’t keep yourself safe.
Support for gambling harms
Share sources of information and support appropriate to the person’s requests. These can include:
Chapter One
Chapter One is an information and support hub for everyone affected by gambling.
This is your place to find information that will help you understand the causes of gambling harm, and where to access the right help. The valuable resource contains details on help for an individual and others that might be affected by gambling.
Website: https://www.chapter-one.org/
*Chapter One has been developed by experts, research and lived experience and is free from gambling industry influence.
Free and confidential support is available from NHS specialists
NHS East Midlands Gambling Harms Service
We are the NHS East Midlands Gambling Harms Service. We offer specialist treatment and support to people struggling with problem gambling across Derbyshire, Leicestershire, Lincolnshire, Northamptonshire, Nottinghamshire and Rutland.
Do you have a general enquiry about the East Midlands Gambling Harms Service?
You can contact us in one of the following ways:
- By telephone: 0300 013 2330
- By email: dhcft.emgamblingharms@nhs.net
- By writing to us: East Midlands Gambling Harms Service, St Andrew's House, London Road, Derby DE1 2SX.
If you want support from our team with problematic gambling, please visit the refer yourself page.
Other Support services
National Gambling Helpline and Support
The National Gambling Helpline provides advisors who are available 24/7 online or via the telephone. They can signpost you to a range of confidential and free support services, such as counselling and therapy, as part of the National Gambling Support Network.
You can speak to an advisor or refer yourself to the National Gambling Support Network by contacting 0808 8020 133.
The National Gambling Helpline and Support Network is commissioned by the charity GambleAware, which receives voluntary donations from the gambling industry.
Website: https://www.begambleaware.org/ngsn
Peer support: Gamblers Anonymous
Gamblers Anonymous is described as a fellowship of men and women who share their experience, strength and hope with each other so that they may solve their common problem and help others do the same.
Gamblers Anonymous operates local meetings of people who are affected. Each local group operates slightly differently. It is not a ‘treatment’ option, as it is not a registered mental health support service, but some have found Gamblers Anonymous meetings helped them to stop gambling.
Website: https://www.gamblersanonymous.org.uk
Peer support: GamLearn
The Gambling Lived Experience and Recovery Network supports and empowers those who have experienced gambling-related harm.
Website: https://www.gamlearn.org.uk/
Peer support: GamFam
GamFam is a charity empowering individuals and families to reduce the impact of gambling harms and move towards a more positive future. GamFam offers free online peer support, including structured peer support groups for affected others and separate groups for those directly in recovery.
GamFam have created an opportunity for anyone affected by gambling harms to share experiences in a safe space, with no fear of judgement. Structured peer support groups provide information and support to help those affected learn and understand about gambling disorder.
GamFam is not a clinical service, it is an organisation that has lived experience at the heart of everything they do. Following a referral someone will reach out within a maximum of 24 hours with access to a group usually within a week.
Online Referral Form: GamFam Referral Form (office.com)
Gambling with Lives
A charity set up by families bereaved by gambling that provides support, raises awareness of gambling disorder’s devastating effects, and campaigns for change.
Website: https://www.gamblingwithlives.org/
Blocking tools and self-exclusion
Physical premises:
See Chapter One for guidance on how to self-exclude from physical gambling venues.
Online tools:
Gamstop
Signing up stops someone being able to use gambling websites and apps for 6 months, 1 year or 5 years.
https://www.gamstop.co.uk/
Gamban
Signing up blocks access to gambling websites and apps on your devices.
https://gamban.com/
Gambling Commission
Information on how to block gambling payments with your bank.
https://www.gamblingcommission.gov.uk/public-and-players/page/i-want-to-know-how-to-block-gambling-transactions
Avoiding marketing
Visit account settings with gambling operators to unsubscribe from marketing emails.
Support with debt/financial concerns
If you have got into difficulty with money - these services can offer advice:
Citizens Advice - 0300 330 1313 - www.citizensadvice.org.uk
StepChange Debt Remedy - 0800 138 1111 - www.stepchange.org
*see this helpful guide for information about language and gambling harms:
Language guide by ecgmca - Issuu
Local Support Services
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.
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/
Local Support Services
Healthy Eating and Physical Activity – Health & Wellbeing Board (healthynottingham.co.uk)
Self-care and National Support Services
National Support Services
Dementia Connect
Dementia Connect, Alzheimer's Society's dementia support service, is free, easy to access, and puts you in touch with the right support. From local help to phone and online advice.
Alzheimer’s Society’s dementia advisers can support you directly by phone or face to face, as well as connect you to a range of local services.
Web: Dementia Connect for healthcare professionals | Alzheimer's Society (alzheimers.org.uk)
The NHS
It's normal for your memory to be affected by stress, tiredness, certain illnesses and medicines. But if you're becoming increasingly forgetful, particularly if you're over the age of 65, it's a good idea to talk to a GP about the early signs of dementia. Memory loss can be annoying if it happens occasionally, but if it's affecting your daily life, or it's worrying you, or someone you know, you should get help from a GP.
Web: https://www.nhs.uk/conditions/dementia/diagnosis/
The Alzheimer's Society
Alzheimer’s Society is the UK’s leading dementia charity. We campaign for change, fund research to find a cure and support people living with dementia today.
Web: https://www.alzheimers.org.uk/
The dementia guide: Living well after your diagnosis
Caring for a person with dementia: A practical guide
Tel: Dementia Connect Support Line: 0333 150 3456
Other Key links
Dementia UK - Dementia Helpline (support from dementia specialist admiral nurses): 0800 888 6678
Tide - Together In Dementia Everyday: Telephone: 0151 237 2669 Email: Carers@tide.uk.net
Carers UK- Making life better for carers: Telephone: 020 7378 4999
Self Care
We can’t change our age or our genes, and there is currently no way we can completely prevent dementia. However, there are some simple steps we can all take to help lower our risk.
Risk factors for cardiovascular disease (like high blood pressure and stroke) are also risk factors for dementia, so what is good for your heart is good for your brain. Looking after your health, cutting out smoking and being physically active on a regular basis will help lower your risk of cardiovascular disease. It’s likely you’ll be lowering your risk of dementia too, particularly vascular dementia and Alzheimer’s disease.
For good heart health:
- don’t smoke
- keep cholesterol and blood pressure under control
- be active and exercise regularly
- maintain a healthy weight
- eat a healthy balanced diet
- drink fewer than 14 units of alcohol per week.
Web: https://www.alzheimersresearchuk.org/dementia-information/reducing-the-risk/
Herbert Protocol
The Herbert Protocol is a national scheme that encourages carers, family and friends to provide and put together useful information, which can then be used in the event of a vulnerable person going missing.
Carers and / or relatives and friends can complete a form in advance, including important information about the missing individual such as the contact numbers, medication needed, locations the person was last seen and so forth also a photograph can be provided.
West Yorkshire Police - The Herbert Protocol Missing Person Incident Form | West Yorkshire Police - For patients known to wander
South Yorkshire Police - Herbert Protocol - SYP (southyorks.police.uk)
North Yorkshire Police - Dementia and the Herbert Protocol - North Yorkshire Police | North Yorkshire Police
Humberside Police - The Herbert Protocol | Humberside Police
Please see below for more information and contact details in your local area.
Local Support Services
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
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 - Men
Men's Sheds Association
Website: https://menssheds.org.uk/
There are several established sheds across the patch, all very welcoming to those experiencing mental health difficulties or isolation. The provide great local asset based work and opportunities for men of all ages to meet, talk and take part in varied group activities
Andy's Man Club
Provides a weekly talking group, a place for men to talk about issues/problems they have faced or are currently facing.
For information about how to connect with clubs please email info@andysmanclub.co.uk and the team will be able to assist.
Website: Andys Man Club | #ITSOKAYTOTALK |
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/
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
Below is a list of Mental Health Services in Nottingham and Nottinghamshire that provide different types of advice and support both online or in-person to get you the help you need.
Base 51 - Face2Face counselling and drop-in service.
KOOTH online – Text-based counselling service
KOOTH F2F – Face-to-Face Counselling service
NottsSVS - Sexual Violence Counselling Service.
Cruse - Bereavement Counselling service.
Change Grow Live – Drug and Alcohol Support for People and Their Families.
See a list of services in your area
Mental Health Support Team (MHST)
Self-care and National Support Services
You may want to share details of the one of the organisations below who specialise in providing support for victims of Modern Slavery
You may want to share details of the one of the organisations below who specialise in providing support for victims of Modern Slavery
UK – Salvation Army
The Salvation Army provides specialist support for all adult victims of modern slavery in England and Wales. Their confidential referral helpline is available 24 hours a day.
Tel: 0800 808 3733
Childline
Childline provide free, confidential support to children about any topic, including modern slavery and human trafficking. Children can speak to a counsellor on the phone:
Tel: 0800 1111 (Available 7.30am-1.00am every day)
NSPCC
If you’re worried about a child, even if you are unsure, the NSPCC helpline is available 24 hours a day for advice from a trained counsellors.
Tel: 0808 800 5000
Pay and Work Rights Helpline
For cases of exploitation that do not meet the threshold for modern slavery
Tel: 0300 123 1100
Local Support Services
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
Healthy Eating and Physical Activity – Health & Wellbeing Board (healthynottingham.co.uk)
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
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/
Local Support Services
https://www.nottinghamshirehealthcare.nhs.uk/the-health-shop
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 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
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/
Local Support Services
Smoking
GP Alliance alongside Nottingham City ICP, Nottingham City Council, NUH and City Care. We aim to support people of Nottingham City to quit smoking for good, through a range of methods and techniques tailored to each individual and their smoking patterns.
STUB IT - stop smoking service
Stub it! - Nottingham City GP Alliance (ncgpa.org.uk)
You can self refer to the service, or you may be referred by another healthcare professional.
Appointments are available by telephone, and phasing return to face to face:
Monday – Friday 9.30am – 8.00pm
Weekends: 10am – 2pm
Self-care and National Support Services
Self Care
Although most people need some kind of social contact to maintain good mental health, everyone has different social needs. The person may be someone who is content with a few close friends, or they may need a large group of varied acquaintances to feel satisfied.
State that the simplest way to ease feelings of loneliness can be to try to meet more, or different, people.
- Can they think of anything they are interested in, a class or a group they have heard of, that could help connect them with new people? See Useful contacts for ideas of how to find groups
- Volunteering is a good way of meeting people. Helping others can also really help improve mental health. See useful contacts for organisations that can help someone find local volunteering opportunities.
- Join an online community. See useful contacts for some suggestions.
Loneliness in Men
Men's Sheds Association
Website: https://menssheds.org.uk/
There are several established sheds across the patch, all very welcoming to those experiencing mental health difficulties or isolation. The provide great local asset based work and opportunities for men of all ages to meet, talk and take part in varied group activities
Andy's Man Club
Provides a weekly talking group, a place for men to talk about issues/problems they have faced or are currently facing.
For information about how to connect with clubs please email info@andysmanclub.co.uk and the team will be able to assist.
Website: Andys Man Club | #ITSOKAYTOTALK |
Loneliness in Older People
- The Silver Line is the only free confidential helpline providing information, friendship and advice to older people, open 24 hours a day, every day of the year. Call 0800 470 8090. The Silver Line can also put you in contact with community activities in your local area
- Age UK has a befriending service to support loneliness in later life, this is where a volunteer visits an older person once a week in their own home. There is also telephone befriending Telephone befriending, where a volunteer befriender will phone an older person.
- NHS Choices has a range of advice on Loneliness including volunteering, continuing education and how to engage with social media and computers.
Loneliness in Younger People
- It is recognised that Loneliness is not something that is exclusive to older adult, indeed many younger adults in particular can experience loneliness and a recent report from the office for national statistics highlighted Britain as the loneliness capital of Europe.
- Whilst on the outside young people can be very well connected on social media but if this replaces face-to-face contact then it can add to a feeling of loneliness. Some people also present an idealised version of themselves online and we expect to have social lives like those portrayed in the media.
- Helplines can reduce loneliness, at least in the short term
- The Samaritans are available around the clock, 24 hours a day, 365 days a year. This number is FREE to call on 116 123
- Get Connected is a free confidential helpline for young people, where people can seek help with emotional and mental health issues often linked to loneliness.
- There are also support services on websites such as Mind's that can remind you you're not alone.
- It doesn’t really matter who you talk to first. Some ideas would include: a friend, family member, anonymous listening service like Nightline or the Samaritans, student union welfare rep, personal tutor, students support services staff member, counsellor, or doctor. Decide who is the best person for you to talk to first. Be realistic about what each person can offer. If it doesn’t work out, try someone else. Talk to more than one person.
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/
Local Support Services
Self-care and National Support Services
Self Care
Flu vaccination is available every year on the NHS to help protect adults and children at risk of flu and its complications. Flu can be unpleasant, but if you're otherwise healthy, it'll usually clear up on its own within a week.
But flu can be more severe in certain people, such as:
- anyone aged 65 and over
- pregnant women
- children and adults with an underlying health condition (such as long-term heart or respiratory disease)
- children and adults with weakened immune systems
Anyone in these risk groups is more likely to develop potentially serious complications of flu, such as pneumonia (a lung infection), so it's recommended that they have a flu vaccine every year to help protect them.
Visit the NHS Choices Website for full information on the flu vaccine and who can is entitled to this and why
What else can I do to protect myself against the flu?
You have probably already heard of Catch it, Bin it, Kill it. This is still great advice!
During flu season you should get into the habit of washing your hands regularly with soap and warm water, particularly after spending time amongst large groups of people, or having contact with someone who is sick.
You should also keep shared surfaces (such as door handles and telephones) clean, and avoid sharing food, crockery, cutlery, or towels with any people who have the flu.
You can often treat the flu without seeing a GP and should begin to feel better in about a week
Flu symptoms come on very quickly and can include:
- a sudden fever – a temperature of 38C or above
- an aching body
- feeling tired or exhausted
- a dry cough
- a sore throat
- a headache
- difficulty sleeping
- loss of appetite
- diarrhoea or tummy pain
- feeling sick and being sick
The symptoms are similar for children, but they can also get pain in their ear and appear less active.
How to treat flu yourself
To help you get better more quickly:
- rest and sleep
- keep warm
- take paracetamol or ibuprofen to lower your temperature and treat aches and pains
- drink plenty of water to avoid dehydration (your pee should be light yellow or clear)
Please note that Antibiotics do not work for viral infections such as colds and flu, and most coughs and sore throats. In most cases your pharmacist should be the first point of call as they can help advise you on appropriate colds and flu remedies to help manage symptoms such as fever, headache, aches and pains, and fatigue.
National Support and Information Services
Key Websites:
NHS Conditions - Flu https://www.nhs.uk/conditions/flu/
NHS Vaccinations - Flu https://www.nhs.uk/conditions/vaccinations/flu-influenza-vaccine/
Local Support Services
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
SUPPORT - MEN
Men's Sheds Association
Website: https://menssheds.org.uk/
There are several established sheds across the patch, all very welcoming to those experiencing mental health difficulties or isolation. The provide great local asset based work and opportunities for men of all ages to meet, talk and take part in varied group activities
Andy's Man Club
Provides a weekly talking group, a place for men to talk about issues/problems they have faced or are currently facing
For information about how to connect with clubs please email info@andysmanclub.co.uk and the team will be able to assist.
Website: Andys Man Club | #ITSOKAYTOTALK |
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/
Training: The Zero Suicide Alliance
The Zero Suicide Alliance offer free scenario-based training. Anyone can take the 20 minute online awareness training today and gain the skills to save a life: https://www.zerosuicidealliance.com/suicide-awareness-training
Local Support Services
Nottingham and Nottinghamshire Mental Health Crisis Line is available to anyone in mental health crisis anytime and anywhere across Nottingham and Nottinghamshire. The crisis line is open 24 hours a day, seven days a week to people of all ages. The crisis line is operated by local health workers, who will help get you the right support.
Please call if you are experiencing a mental health crisis and need immediate help: 0808 196 3779.
- Samaritans: 116 123 (free, for everyone, 24/7)
- CALM, for men: 0800 585858 or webchat (5pm-midnight, 365 days per year)
- Hub of Hope will find your nearest support centre. You can also text HOPE to 85258 for 24/7 crisis support across the UK.
- The Silverline: 0800 4 70 80 90 helpline for older people, 24/7
- PAPYRUS Hopeline: 0800 068 4141 (9am-midnight) for children and young people under the age of 35
- Childline: 0800 1111 (online and 24/7 phone support for under 18s).
- The Mix support service for children and young people aged 25 and under: 0808 808 4994 or webchat (3pm to 12am, 7 days a week), text message support, text THEMIX to 85258 (24/7)
- Shout: text SHOUT to 85258 (24/7), free confidential text support for anyone of any age.
Self-care and National Support Services
Connect with Resources: Inform veterans or their families about available resources, services, and support networks that can address any specific needs
SSAFA - The Armed forces Covenant Fund Trust
Contains links to support for:
- Alcohol
- Cost of living support
- Healthy Diet and Health Weight
- Mental Wellbeing
- Physical Health
- Smoking
- Social Isolation and Loneliness
- Suicide Prevention
Web: https://www.mecclink.co.uk/veteran-support/
Local Support Services
Armed Force Hub - Nottingham City Council
Armed Forces - Community Services | Ask Lion - Nottingham City Directory