Road to Well-being

Looking after your Mental Well-being during COVID-19

We know that many people may be feeling anxious or stressed right now.  It is really important, as always, we look after our health and well-being.    

Even when we are feeling quite well, there are simple things we can all do to look after our mental health and well-being. 

This page contains self-help advice, tools and useful websites.  On this page you can find information on:

If you don’t find what you need here, you can visit:

Public Health Wales - This has information on:

  • Why is my mental well-being important?
  • How to look after your well-being
  • How to access support

Information is available in multiple languages visit: Staying Well at Home.

NHS You can find information on: NHS- Every Mind Matters

Online Video Course

Designed to help people understand their feelings, and take greater control of their actions so that day to day life becomes less distressing and more enjoyable.  The four part “ACTivate Your Life” course has been designed by a clinical psychologist to share practical and effective ways of dealing with thoughts and feelings that might be causing distress. The online videos teaches techniques and strategies that can help people take more control and to live life with more confidence and a greater sense of purpose.

 


(Free suicide awareness training) There is also free suicide awareness training

Knowing the warning signs for suicide and how to get help can help save lives. Zero Suicide Alliance’s* provide free online suicide awareness training courses: a very brief introduction course (5-10 minutes) and a further awareness course (20 minutes).  Both provide people with skills to help someone who may be considering suicide.

To complete a free  online suicide awareness training course visit Zero Suicide Alliance

 

 

Mobile Phone Apps

Apps are a discreet way of accessing information on Mental Health and Well-being. There are many mobile phone Apps- some of which are free- that help promote Mental Health and Well-being. 

View the list of Mobile Phone Apps approved by the NHS.


Recommended Apps for information and support on suicide and self-harm 

'Stay Alive'- is a confidential App suicide prevention app for the UK, packed full of resources, useful information, and tools to help you stay safe or help keep someone safe in times of crisis.

'Suicide Safety Plan' – this is a free App allowing people to customise their own warning signs that a crisis might be developing, coping strategies for dealing with suicide urges, places for distraction, friends who can help etc. 

'DistrACT' – this App provides easy, quick and discreet access to general health information and advice about self-harm.


Free Books – Reading Well Scheme

Reading Well books provides a list of recommended books containing helpful information and support for managing common mental health conditions, or dealing with difficult feelings and experiences.  All books have been recommended by mental health professionals, and people with experience of the conditions covered.  They have been tried and tested and found to be helpful. 

Books are available from all local libraries, once libraries re-open. Some of these books are accessible through e-books and in Welsh.

You do not need to be a member of your local library to borrow one of these books.  They can be borrowed for free.

Find out more on the Reading Well website 

 
What is Mindfulness?

As human beings, we spend a lot of time brooding on the past or worrying about the future. Mindfulness is a way of paying attention to, and seeing clearly whatever is happening in our lives at the present moment.

Mindfulness helps us to respond to life's pressures in a calmer manner that benefits our heart, head, and body. Although Mindfulness may have had its roots in the past, the benefits of mindfulness and meditation are now well understood. Research has positively linked mindfulness and meditation to stress reduction. 

Mindfulness can be helpful with the following conditions:

  • anxiety
  • depression
  • stress
  • fatigue
  • chronic pain
  • physical symptoms without a medical diagnosis
  • sleep difficulties
  • anger management

For more information on mindfulness visit the NHS website.


If you'd like to have a go, the ABUHB Primary Care Mental Health Support Service have produced some short YouTube videos:

Practices         

-Walking

-Movement

-Sitting

-Body Scan

-3 Step Breathing Space

 


Recommended Mindfulness Apps:

Headspace: which can be downloaded, with optional subscription of £9.99 a month.  £44.99 a year. This is currently free for all NHS staff. You just need to use the access code WALES2020

Calm: free one week trial, then £28.99 a year.

Stop, Breath and Think: free download, and optional subscription £9.99 a month or £54.99.


 

If you are concerned about your or someone else’s mental health?

If you are concerned that you are struggling to manage your mental health and wellbeing and/or are feeling suicidal, then it is important that you talk to someone you trust.  Let family or friends know what is going on.  They may be able to offer support and help keep you safe. 
 

If you find it difficult to talk to someone else and are feeling suicidal:
  • Seek advice and the support of your GP as a matter of urgency.
  • Or, if you are in distress and in need of immediate help and are unable to see a GP, then you can call 111 out of hours and they will help you find the support and help you need
  • Contact your mental health crisis team, if you have one.
  • OR if you feel your life, or someone else’s life is at risk, phone 999 or go to your local A&E.

A mental health emergency should be taken as seriously as a physical one.  You will not be wasting anyone’s time.

(Free Support Services) There are free support services you can call or text for help if you are feeling down or desperate.  For example:

  • Samaritans – for everyone
    Call 116 123
    Email: jo@samaritans.org
  • Campaign Against Living Miserably (CALM) for men
    Call 0808 58 58 58 – 5pm to midnight every day
    Visit: https://www.thecalmzone.net/
  • Papyrus – for people under 35
    Call 0800 068 41 41 Monday to Friday 9am-10pm, weekends and bank holidays 2pm to 10pm
    Text 07860 039967
    Email: pat@papyrus-uk-org
  • Childline – for children and young people under 19
    Call 0800 1111 – the number will not show up on your phone bill
  • Text Shout to 85258 - Shout is the UK’s first 24/7 text service, free on all major mobile networks, for anyone in crisis anytime, anywhere. It’s a place to go if you’re struggling to cope and you need immediate help.  Shout is powered by a team of volunteers, who are at the heart of the service. We take people from crisis to calm every single day. For more information visit Give us a shout
  • 2 Wish Upon A Star – supporting sudden death in children and young adults aged 25 and under across Wales.

    2 Wish Upon A Star have recently been successful in securing funding from Welsh Government to provide a pilot project supporting families affected by the suicide of an individual, of any age, in Gwent in 2020-21.

    Call: 01443 853125 

    Email: support@2wishuponastar.org

 

(Free Mobile Phone Apps) There are also free self-help Mobile Phone Apps

Samaritans Self-Help – keep track of how you are feeling, and get recommendations for things you can do to help yourself cope, feel better and stay safe in a crisis

Stay Alive – is a confidential App suicide prevention app for the UK, packed full of resources, useful information, and tools to help you stay safe or help keep someone safe in times of crisis.

Suicide Safety Plan – this is a free App allowing people to record their own warning signs that a crisis might be developing, coping strategies for dealing with suicide urges, places for distraction, friends who can help etc. 

DistrACT – this App provides easy, quick and discreet access to general health information and advice about self-harm.

There are a number of free Apps available for NHS staff.

 

 

The following websites contain useful information and advice on looking after your mental well-being.
 

Mental Health Foundation

The Mental Health Foundation has produced information and resources to help people look after their Mental Well-being during the COVID-19 outbreak. They have also produced information and advice to help people look after their Mental Well-being whilst at work.


Public Health Wales

Public Health Wales have developed a well-being campaign called ‘How are you doing?’ to support people of Wales to look after their well-being.  There is information on:

  • Why is my Mental Well-being important?
  • How to look after your well-being
  • How to access support

For information in accessible formats and in multiple languages, visit: Staying Well at Home.


Mind Cymru

Mind have provided practical information and support to protect Mental Well-being during the COVID-19 outbreak. 


NHS

The NHS website provides helpful advice for staying at home and advice to cope with anxiety. You can also access free Mental Well-being Audio Guides that can help with low mood, anxiety, problems sleeping and more.


Welsh Government

There is advice on the Welsh Government website as to how you can look after your well-being.


Mental Health Helplines

For Mental Health Helplines, please visit the NHS UK Website.