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, that we look after our own Mental 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. 

Here, you can find self-help advice, tools and information on:

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

Public Health Wales for information on the importance of Mental Well-being and how to look after it, as well as how to access support.

Information is available in multiple languages.

NHS- Every Mind Matters

Free Online Stress Control

Stress is a normal reaction to everyday life.  People may be experiencing increased stress in these changing and uncertain times.  This is an excellent course if you would like help with learning new ways of dealing with stress, anxiety, poor sleep and other common mental health problems.

‘Stress control’ is made up of six sessions.  Each session lasts two hours, and a new course starts every three weeks.

Each session is being live-streamed four times a week via YouTube.  They are free for everyone.

To take part:

  • Go to the 'Stress Control' website, where you can find more information about the classes, dates and what you need to do. 

If you are not able to access YouTube or aren't free at the times of the courses, you can download, free of charge, booklets and relaxation/mindfulness tracks with or without music. 


Free Suicide Prevention Training

Knowing the warning signs for suicide and how to get help can help save lives.

To complete a free 20-minute online suicide prevention training, 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'- a confidential, 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' – 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, and friends who can help.

'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' 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 


Shout Texting Service

Shout Texting Service for everyone - 24/7 text service, free on all major networks for anyone in crisis anytime, anywhere.

Text:  SHOUT to 85258 if you need to talk to someone

Visit their website


Free Self-Help Booklets

Free self-help booklets and videos for common problems.

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

-Mindful Based Cognitive Therapy Participant Handbook


Recommended Mindfulness Apps:

Headspace: which can be downloaded, with optional subscription of £9.99 a month.  £44.99 a year

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.


 

Worried about someone else?

If you are worried about someone’s mental health, then try to get them to talk to you.  Ask them open-ended questions like: ‘how do you feel about …?’ Do not worry about having the answers.  Just listening to what someone has to say and taking it seriously can be more helpful.  If they won’t talk to you encourage them to talk to someone else they trust.  If you think they would prefer to speak to someone they don’t know, then give them contact details of free helplines (see ‘useful information’ section) and/or encourage them to speak to their GP. 

If you are worried they might be having suicidal thoughts, let them know about free helplines and a national text service which can provide immediate support (see below for details).  However, if you are concerned they are in immediate danger from their suicidal thoughts, it is important that they follow the advice ‘what to do if you, or someone else, is feeling suicidal?’ below.

 

Worried about yourself?

If you are worried about your own mental health and haven’t found the self-help resources on this site useful, then try to talk to someone you can trust about your feelings.  If you would prefer to speak to someone you don’t know, there are a range of free helplines and websites, see the ‘useful information’ section.  If you feel you need more help, contact your GP.

If you are experiencing suicidal feelings, it is important to tell someone.  You do not have to struggle with these difficult feelings alone.  Let family or friends know what is going on.  They may be able to offer support and help keep you safe.  If you prefer to speak to someone you don’t know, see contact details of free helplines and a text service below, and/or contact your GP.  Help and support is available right now.  If you feel you are in immediate danger, then follow the advice below. 

 

What to do if you, or someone else, is feeling suicidal?

  • Seek advice and support of your GP as a matter of urgency
  • 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 you need or
  • 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 department.

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

 

 

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.