Simple Signposting to Better Health and Wellbeing
Oxfordshire
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.
Phone 999 or go to A&E if:
You or someone else has taken drugs and has symptoms like:
- unconsciousness
- seizures or fitting
- rapid heart beat
- low or undetectable heart rate
- chest pains
- difficulty breathing (snoring or rasping)
- pinpoint pupils
- blue or pale tingling of knees, hands and lips
- severe nausea and vomiting
- hyperthermia (overheating)
The call handler will talk you through what to do. If the patient isn’t breathing, they’ll tell you how to do chest compressions.
Naloxone: get it, carry it, use it
Naloxone is an emergency medication used to reverse the effects of overdoses caused by opioid drugs such as heroin, fentanyl, morphine, methadone and oxycodone.
- if someone overdoses: act fast, don’t wait to see if they will recover – you could save their life
- remember, call an ambulance immediately
- check the person is breathing
- put them in the recovery position: on their side with their head resting on their arm
- give them naloxone as soon as possible
You can contact your local drug treatment and support service for a free naloxone pack for yourself or for someone else who may need it. You will also receive training on how to use the naloxone pack.
Local Support Services
Turning Point (adult substance use service)
Turning Point offers support for adults experiencing issues as a result of alcohol and drug use.
Physical premises in Oxford, Banbury, Witney and Didcot.
Please call 0300 013 4776. Visit the website here Turning Point.
Here4YOUth (children and young people's substance use service)
Oxfordshire Here4YOUth offers advice, support and guidance to children and young people about drug and alcohol use, and signposts young people to other support services they may need.
Here4YOUth also help those affected by someone's drug and alcohol use.
Phone: 01865 590825, Monday to Friday, 9am-5pm
Email: here4youthox@cranstoun.org.uk
Drink Coach Test and App
The Drink Coach test and app helps you to understand and track your level of drinking.
Visit the website here: DrinkCoach
Drink Coach Online Coaching
Free online coaching with an alcohol specialist for those who'd like to reduce their drinking. Available seven days a week, including evenings.
About Online Coaching | DrinkCoach — DrinkCoach
Live Well Oxfordshire
Local support groups can also be found on the Live Well Oxfordshire Website
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
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.
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)
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
Oxfordshire Advice Partnership
The partnership provides expert advice to both individuals and professionals, focusing on maximising income for the most vulnerable, ensuring their financial stability, promoting independence, and helping to break the cycle of financial hardship and its adverse effects on mental and physical health.
The team of experienced advisers offer telephone and email consultancy, as well as face-to-face support. Additionally, they conduct workshops, provide resources, and offer training for professionals, communities and supporting organisations.
The Oxfordshire Advice Navigator website provides accurate, tailored, and relevant information on benefits, entitlements and debt support. The navigator is available at www.oxfordshireadvicenavigator.org.uk.
Please call 01865 410660 or email navigate@oxfordshireadvice.org.uk
Oxfordshire Resident's Support Scheme
This scheme supports residents who are either in, or at risk of being in crisis, are in need of immediate help and have no other source of financial support available to them. All Oxfordshire residents aged 16 years or over can apply.
The Resident Support Scheme will help with short-term basic living costs such as food and credit for gas/electric prepayment meters. It can also help in some circumstances with white goods, furniture and clothing. It is intended to meet one-off crisis or emergency need and is not designed to meet any type of ongoing expenses.
Visit Oxfordshire Resident's Support Scheme website for further information and to apply.
Warm Welcome Spaces
All of Oxfordshire County Council's libraries are part of the national Warm Welcome network and offer warm welcomes, warm surroundings and warm drinks throughout winter. Oxfordshire libraries also offer free ICT and WiFi access.
Visit the Warm Welcome Spaces website for further information on local warm spaces near you.
Good Food Oxfordshire
Advice and resources to help people access healthy food. Community food services can be found at: Map | Good Food Oxfordshire.
Email: mail@gfo.org.uk
Healthy Start
A government scheme for extra support for pregnant women & children aged 0-4 years from low-income families. A pre-payment card to use milk/formula, fruit, vegetables and pulses.
Get help to buy food and milk (Healthy Start)
Please call 0300 330 2090 open 24/7 (N.B this phone number is not a freephone, but residents can use the phone situated in all Oxfordshire libraries to access Healthy Start free of charge).
Email: healthy.start@nhsbsa.nhs.uk
Money Helper
Free and impartial help with money, backed by the government. Visit: MoneyHelper
For free money advice, call 0800 138 7777, Monday to Friday, 8am-6pm. For free pensions advice, call 0800 011 3797, Monday to Friday, 9am-5pm.
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
Oxfordshire
Live Well Oxfordshire
Select the area you live in for healthy weight services near you.
Health Improvement Advice Centre
Here for Health is a Health Improvement Advice Centre for our patients, staff and visitors.
Please call 01865 221429 or email hereforhealth@ouh.nhs.uk
It offers support to help people change their behaviour in order to:
- manage their weight
- give up smoking
- reduce their drinking
- become more active
- eat a healthier diet
Where to find support and information
Beezee in Oxfordshire
Beezee in Oxfordshire by Maximus Provides free personalised support to help people in Oxfordshire build long-term healthy habits, with specialist programmes tailored to adults, children and men:
- Beezee Adults - offers 10-12 weeks of expert support to help people loose weight, delivered online or in person
- Beezee Families - provides up to 12 weeks of family-friendly sessions for children aged 4-12 who are above their ideal weight and their parents/carers.
- Gutless - a weight management programme just for men, delivered online across ten weekly workshops.
Maxmius also offer FREE 12-week access to join one of your local Slimming World groups.
Please call 0332 208952 or email HelloOxfordshire@maximusuk.co.uk
Home Page - Free Healthy Lifestyle Services | Oxfordshire
Gloji Energy
A free Healthy Lifestyle programme for eligible children aged 4-12 years old and their parents/carers, run by Achieve Oxfordshire. The programme has free physical activity for the children while parents learn tips and tricks around children's nutrition and healthy habits.
Please call 01865 590181 (Monday to Friday 9am-5pm) or email hello@achieveoxfordshire.org.uk
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
Better Housing Better Health
A service that supports Oxfordshire residents to keep warm, stay safe and live well in their homes. In a preventative approach to health and wellbeing, Better housing, better health works to reduce the number of fuel poverty across Oxfordshire.
Visit Better Housing Better Health for further information or please call 0800 107 004
Homeless Oxfordshire
A local charity providing an open door for people whose lives have been shaped by trauma and disadvantage; offering safety, stability and support when it is needed most.
Please visit Homeless Oxfordshire
Oxfordshire Homeless Movement
Oxfordshire Homeless Movement (OHM) is a countywide partnership of all the organisations in Oxfordshire working to help those experiencing homelessness.
OHM aims to bring greater visibility to all of Oxfordshire's work in this area, guiding volunteers, supporters and people experiencing homelessness to the actions or services they’re looking for. It also aims to fill critical gaps in provision that others can't and ensures that the voices of those with lived experience of homelessness are heard.
Please visit I Need Help | Oxfordshire Homeless Movement, for further details in homeless support available across Oxfordshire.
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
Emmaus Oxford
Emmaus are different to other homelessness services. The charity doesn’t just offer a bed for the night; they provide a home and meaningful work opportunities. Being part of the community means sharing responsibility for helping others and in turn helping yourself.
Please call 01865 402073 or visit Join our community - Oxford
St Mungo's
St Mungo’s services in Oxford includes Outreach for people experiencing rough sleeping, with access to an Employment Support Team. They also run Somewhere Safe to Stay, for people who are new to or at risk of homelessness, and Housing First accommodation to provide people with a long-term home.
Please visit St Mungo's Supporting Communities
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.
Live Well Oxfordshire
The Oxfordshire County Council website explains Live Well Oxfordshire - 5 ways to well being: connect, be active, take notice, learn and give. See the website for more information.
For mental health support go to this link.
Oxfordshire Talking Therapies
Oxford Health NHS Foundation Trust provide therapies and support either by professional referral or self-referral. They offer groups, online or telephone support and one to one support. They also offer help around getting back to work and practical ways to wellbeing.
For more information visit NHS Oxfordshire Talking Therapies.
Email: oxon-talking-therapies@oxfordhealth.nhs.uk
Phone: 01865 901222
Mental Health Crisis - Oxfordshire Safe Haven
This is available to all Oxfordshire residents and is a non-clinical, face-to-face safe space to get short-term support in mental health crisis when other services are not available. It is open Friday, Saturday, Sunday, Monday 6pm-10pm.
- Banbury: 01295 270 004
- Oxford: 01865 903 037
- Oxfordshire Safe Haven Website
Oxfordshire Mind
Oxfordshire Mind is a local mental health charity, that makes sure anyone with a mental health issue has somewhere to turn for advice & support. Provides online & phone advice and information.
Phone: 01865 247788
Email:info@oxfordshiremind.org.uk
Samaritans Oxford
Oxford Samaritans is a 27/7 emotional support helpline to provide confidential emotional support to anyone who may be experiencing feelings of distress or despair.
Please call 116 123
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
Live Well Oxfordshire
There is a wide range of physical activity opportunities on the directory.
You Move
You Move is a physical health and wellbeing 12-week free programme for eligible children and their parents/carers. Group and one to one sessions are available. The programme aims to create healthier children and families by supporting them to become more active and eat well.
To find out more and sign-up visit Get Oxfordshire Active or call:
- 07717 225 679: Vale of White Horse
- 07717 225 679: South Oxfordshire
- 01295 221 980: Cherwell
- 01993 861 561: West Oxfordshire
- 07485 311 346: Oxford City
Move Together
Move Together is a county-wide pathway into physical activity, designed to provide support, advice and guidance to people living with long-term health conditions, helping them to move more and improve their physical and mental health and wellbeing.
Visit here to find out more or seek referral from your GP.
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
Oxfordshire Sexual Health Service
Provision of sexual services such as STI testing and treatment, contraception (including emergency contraception), HIV care, sexual assault and more.
Welcome to Oxfordshire Sexual Health Service - Sexual Health Oxfordshire
Please call: 01865 231 231
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
Stop for Life Oxon
In Oxfordshire getting free expert support from your local stop smoking service, Stop for Life Oxon, couldn’t be easier. Visit their website, give them a call 0800 122 3790 or make a self-referral today, to find out what kind of behavioural support, NRT (nicotine replacement therapy) or FREE vape kit, they could offer you.
Seeking support from a specialist service is proven to give you the best chance of quitting successfully – could up you chance by 3x compared to going it alone.
Live Well Oxfordshire
To find local support services for adults in Oxford go to the Live Well website.
If you know what you're looking for use the search bar to find a service near you e.g. stop smoking services near Barton, then press Go.
You can refine the results by distance, or filter by one of the subcategories like postcode. The results are displayed on a map and list. Click on a service to see details.
NHS Quit Smoking App
Download the NHS Quite Smoking App for free.
Quit smoking - Better Health - NHS
If you are a professional or volunteer working in Oxfordshire and would like training in
Smoking Very Brief Advice please email smokefreeoxon@oxfordshire.gov.uk.
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
Oxfordshire Safe Haven
Feeling overwhelmed and struggling to cope, but nowhere to turn? If you’re in a dark place, you’re not on your own – we’re here for you.
Oxfordshire Safe Haven is a safe and welcoming space for when you’ve reached the point where it feels like there’s no way out. We’re open 365 days a year, and you can think of us as being like A&E for your mental health.
Whether you need an understanding person to listen without judgement or just somewhere safe to be when you’re feeling at your lowest, you can count on us.
Phone: 01865 903 037. Open: 11.30am-9.30pm, 7 days a week
Email: osh@oxfordshiremind.org.uk
SeeSaw
SeeSaw provides support for children, young people and their families in Oxfordshire when they have been bereaved or when somebody close to them is terminally ill. They work directly with children and young people and provide advice to families on how to support their child themselves, either in person, by phone or online. SeeSaw also offer support to schools and professionals working with bereaved children and provide online resources accessible to all.
SeeSaw | Grief support for children and young people in Oxfordshire
Email info@seesaw.org.uk or call 01865744768
Oxfordshire Mind - Suicide Prevention Training
Oxfordshire Mind deliver comprehensive and co-ordinated all-ages Mental Health and Suicide Prevention Training in Oxfordshire for professionals and volunteers.
Through a training co-ordinator, training will be targeted around unmet need and equip people with the knowledge and skills they need to help their families, friends and individuals that they work or volunteer with.
The training will be needs led, informed by local data and insight, and prioritised for those who have the most contact with the key groups identified in the Mental Wellbeing Needs Assessment. The training will be developed and tailored to compliment the County-wide efforts to support better mental health.
Please contact trainingcourses@oxfordshiremind.org.uk
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
Community Dental Services CIC
The Oral Health Improvement team deliver and promote oral health programmes and education services to communities. The team coordinate, facilitate and support a range of evidence-based interventions to reduce oral health inequalities and promote better oral health.
Visit Oxfordshire - Community Dental Services or contact ohimp.oxfordshire@cds-cic.nhs.uk.
NHS Dentists
Find out about your local NHS dentists here Dental services - NHS.
Children's Teeth
You can use this website to find out further information and guidance on taking care of your Children's teeth.
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
Oxme
Oxme provide information on opportunities, activities and services for children and young people (aged up to 19 years or 25 years for people with a learning difficulty or disability) in Oxfordshire.
Visit OXME.INFO | everything for young people in Oxfordshire.