I’M NOT FEELING MYSELF · having no energy • Worrying more, irritable or snappy • Seeing other people less ... Things I need to do every day at work to stay well Things I need

WHY ARE YOU READING THIS?

• Have you noticed a difference in how you’re feeling?• Have others commented on a change in you?• Are you or someone else worried about this?• Have you experienced something upsetting - relationship breakdown, loss of a job, money trouble, illness?

This guide will help you to work out what you can do about this. Have a look at the diagram overleaf to help you work things out.

Think of it like a set of traffic lights. When would you go and when would you stop?

We all have mental health - like physical health.

I’M NOT FEELING MYSELF

• The way you are feeling is causing problems in different areas of your life – your home life, work life, personal life and your physical health

• This has been going on for more than a month and it’s not getting better

• Feeling sad, anxious or hopeless and it is not going away

• Falling out with loved ones

• Finding it hard to do your normal day to day stuff

• Loss of appetite or eating more

• Using more alcohol or drugs or using them more regularly

• Having thoughts or feelings that you find difficult to cope with

• How you are feeling is making it impossible to keep going

• You may have even thought that life was not worth living

• Overwhelming feelings of sadness or anxiety that don’t go away

• No enjoyment in life

• Feeling helpless or hopeless that things are not going to change

• Feeling tired all the time

• Thinking you want to escape this and don’t want to be here

• How you are feeling has really floored you

MENTAL HEALTH CONTINUUM MODEL

ME ON A GOOD DAY

• Think about your normal you

• If you know what you are like on a good day you are more likely to notice when things change

• How do you normally sleep?

• What is your normal appetite like?

• How often do you see friends?

• What are your energy levels like normally?

I’M NOT FEELING MYSELF UNWELL ILL

• Have you or others noticed a change to your normal? The same as if you would notice having a cold.

• This hasn’t just been one day, it has been a few days, a week maybe

• Changes to your sleeping pattern - can’t sleep or sleeping too much

• Feeling more tired than usual or having no energy

• Worrying more, irritable or snappy

• Seeing other people less

• Feeling overwhelmed

• Feeling like this is actually COMMON and you CAN do something to stop this getting worse and get back to normal.

• If I had a chest infection, I know a Dr could help me.

• I need to get help from someone who knows a bit more about this than me

• Speak to your Dr and show them where you are on here

• Tell them how you are feeling and how it is affecting you

• Use NHS 111 to talk to someone

• Talk to people you trust about how you are feeling - family, friends, work, support groups to help you to find ways to cope

• Follow any treatment plans to support yourself

• What would I do if I felt like I couldn’t breathe?

• This is serious

• Make an urgent appointment to speak to your Dr and show them where you are on here

• Use NHS 111 to talk to someone

• If you don’t feel you can keep yourself safe, ring 999 or go to A&E


THINGS TO DO

• Great - lets keep it like that!

• Continue to look after your physical health

• Keep talking to the people you trust – if you have a problem don’t keep it to yourself

• Make time to enjoy the things that give you pleasure

THINGS TO DO ACTIONS TO TAKE GET SOME HELP

• It’s not great when you feel like that - what can you do?

• If you had a cold, you would do stuff to make you feel better

• You CAN do something to stop this getting worse and get back to your normal.

• Talk to someone about it - deal directly with the problem. We aren’t an expert on everything. Who can help? Friend, experts

• Make the effort to eat regularly and healthily and get enough sleep

• Take regular time to do something you enjoy – hobbies, interests

The Stay Well at Work Support Plan

The Stay Well at Work Support Plan is a wellness tool anyone can use to look after their mental health in the workplace. If you have previously, or are currently experiencing poor mental health the Stay Well at Work Support Plan will help you to plan how you can be mentally healthy at work. You don’t have to have experienced mental health problems to use the SWWSP. Having a SWWSP will help you to recognise ways you can keep yourself mentally well. It is about YOU. YOU create it based on what you know about yourself and what support you feel you need.

Creating mentally healthier workplaces that thrive.

We all have mental health just like we all have physical health, and it is just as important look after your mental health as we do our physical health. We spend a lot of our time at work, so it is important we recognise how we can look after our mental health while in the workplace. There may be other people who can help you to do this. If you feel comfortable you can share this information with your Line Manager who can also learn more about how to best support you.

Take some time to think about the questions in this SWWSP. It will help you to understand what you can do to look after your mental health.

What am I like when I am feeling mentally well? (What is your NORMAL!)How do I behave? How do I feel? What would others see and hear when they are around me?

What do I need to do to keep myself mentally well when I’m at work?Consider the things that, if you didn’t do or have, would make you feel worse.

Is there anything that might happen in work that could affect my mental health? Consider things like busy periods of work, your work load, change, no contact with line manager. *see notes


What am I like when I am becoming unwell?Consider how you feel when you are becoming unwell. What would other people see? What would you do or not do?

What I would like you to do if you are concerned.Consider how you would like your Line Manager to approach you and show they are concerned. Would this be asking for a quiet chat face to face?

What or who could help me if I experienced these things?Consider things that you can do or someone else could do to help you to avoid these things or help you to manage them? This could include supportive measures or reasonable adjustments. **see notes


Things I need to do every day at work to stay well

Things I need others to do to support me when I am at work (Say who and what)


Notes:*If you’re experiencing stress which is affecting your mental health triggered by excessive workplace pressure, your manager can help you to complete a Stress Risk Assessment to identify and reduce or remover the triggers.

**Reasonable Adjustments - Employers must make reasonable adjustments to make sure workers with disabilities, or physical or mental health conditions, aren’t substantially disadvantaged when doing their jobs.

This applies to all workers, including trainees, apprentices, contract workers and business partners.

My Stay Well at Work Support Plan

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MANAGING YOUR MENTAL HEALTH

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CONTENTS

A human workplace needs a human solution.

What do we mean by mental health ? 4Mental health continuum model 5What are mental health problems? 6Why is mental health important in the work place? 8The mental health checklist 10What is emotional resilience 12How can I build emotional resilience 14Why support networks are important 17Physical activity 18Eating well 20Substance & alcohol misuse 22Identify your triggers 24Sleep well 26Hobbies & relaxation 28The benefits of mindfulness 29Self-acceptance 30Work/life balance 31Self-care 32Seeking help in a crisis 33Employee support 34Specialist help 36Medication 38Useful contacts 40

At Our Mind’s Work, our vision is simple: to evolve workplace cultures in the safest and most ethical way to a place where the wellbeing of their employees is embedded in to company values, by focusing on keeping employees mentally well.

We do this by working with organisations to embed our unique, evidence based, mental health culture change programme. Our programme targets the whole organisation from the leadership team to front line staff, and by using a range of initiatives the programme works from prevention and education to support and treatment.

We hope that this booklet provides you with a reminder of how you can proactively look after your mental health, but also be a guide towards finding the right support and treatment when you need it.

Emily Pearson, Managing Director

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WHAT DO WE MEAN BY MENTAL HEALTH?

We all have mental health just like we all have physical health. It is a part of being a human and owning this amazing brain and body. We talk about mental health as being on a continuum between mentally well and mentally unwell.

The World Health Organization (WHO) defines good health mental (the green end of the continuum) as follows:

“Mental health is as a state of well-being in which every individual realises his or her own potential, can cope with the normal stresses of life, can work productively, and is able to make a contribution to her or his community.”

You can still have a diagnosed mental health condition and feel mentally well and able to function normally. Usually, when a condition is well-managed, therapies and treatments are likely to be working well and the right level of care and support is available.


HEALTH REACTING INJURY ILL

Normalfluctuations in mood

Normal sleep patterns

Physical well,full of energy

Consistent performance

Socially active

Nervous,irritability, sadness

Trouble sleeping

Tired/low energy,muscle tension, headaches

Procrastination

Decreased social activity

Anxiety, anger, pervasive sadness, hopelessness

Restless of disturbed sleep

Fatigue, aches & pains

Decreased performance presenteesimn

Social avoidanceor withdrawal

Excessive anxiety, easily enraged, depressed mood

Unable to fall orstay asleep

Exhaustion,physical illness

Unable toperform duties, absenteeism

Isolation, avoiding social events

Action to take at each phase of the continuum

Focus on taskat hand

Break problemsinto manageable chunks

Identify and nurture support systems

Maintain healthy lifestyle

Recognise limits

Get adequatefood, rest & exercise

Engage in healthy coping strategies

Identity and minimise stresses

Identity and understand own signs of distress

Talk with someone

Seek help

Seek socialsupport insteadof withdrawing

Seek consultationas needed

Follow health care provider recommendations

Regain physicaland mental health


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Mental health problems can come about for no reason, however, often they can be triggered by particular events or the ways in we live our lives. Mental health problems can sometimes be triggered by:

• Chronic stress• Life events, such as financial problems, relationship breakdown, bereavement or being a victim of crime• Poor diet• Lack of sleep• Physical ill health• Hormonal changes• Drug and alcohol problems• Changes in the brain

Sometimes, there is no clear reason why weexperience a period of poor mental wellbeing.

WHAT ARE MENTAL HEALTH PROBLEMS?

Common mental health problems and conditions include:

• Anxiety• Depression• Post-traumatic stress disorder (PTSD)• Obsessive-compulsive disorder (OCD)• Panic Disorder• Eating disorders• Postnatal depression

It’s estimated that one in six people experience a mental health problem in any given week, and one in four of us will experience a mental health problem each year. However, these statistics have been on the increase in recent years, and are probably an underrepresentation of the true extent of mental health problems in the general population.

It is therefore important that you understand the role of mental health in the workplace and how you can seek support for yourself or someone you work with when mental health becomes a problem.

It’s estimated that ONE IN SIX people experience a mental health problem IN ANY GIVEN WEEK


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WHY IS MENTALHEALTH IMPORTANT IN THE WORK PLACE?

Mental health affects everything we do. From your mood to your physical health and behaviour, your mental health drives everything in your day-to-day life, and this is no less important when it comes to work.

With poor mental health costing the UK economy up to £99bn, £42bn of which falls on employers, it is more important than ever to recognise the importance of good mental health. Each year, an estimated 300,000 workers lose their jobs due to mental health problems, mostly due to a lack of support.

Just as you would with your physical health, it’s important to stay fit and healthy when it comes to mental health. Good mental health in the workplace leads to emotionally resilient, productive and confident teams, which has a positive impact on businesses of all sizes and sectors.


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□ I feel supported and listened to in the workplace

□ I get on well with my colleagues, whom I feel I can trust

□ I feel that I take good care of myself, including sleeping well, eating healthily and exercising regularly

□ I make time for the things I enjoy and feel that I can relax outside of work

□ I feel I achieve things, including in my role at work

□ I know what affects my moods and what my triggers are

□ I feel accepting of who I am

□ I feel able to cope during difficult times, including pressured work situations

THE MENTALHEALTH CHECKLIST

As individuals, it is important to take the time to check in with your mental health. Use the checklist opposite to identify factors that may be affecting your mental health in the workplace. Remember that you can use this at any time, and you may find that your answers change depending on your state of mind:

If you were unable to tick many of these statements, this may be a sign that you need to look into how to build your emotional resilience and look for support. Read on to find out more.

Mental health is nothingto be ashamed of. Neitheris talking about it.


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WHAT IS EMOTIONAL RESILIENCE?

Emotional resilience can help you to adapt to stressful situations and cope with difficult times in your professional and personal life. Building resilience won’t completely eliminate stress for you, but it will equip you with the tools you need to better deal with it.

Think about resilience as a strong bridge. It is able to withhold storms, wind and bad weather, but just as a bridge needs to be regularly maintained, you need to strengthen and build on your resilience to help cope with life’s stresses.

Better mental health support in the workplace can save UK businesses up to £8 BILLION per year.


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HOW CAN I BUILD EMOTIONAL RESILIENCE?

At times, we will all feel under pressure. However, by building your resilience, you can identify stressful situations earlier and take steps to help yourself cope.

Here are some tips on how you can build emotional resilience:

• Know your triggers – Are there specifics events or worries that you feel have an impact on your stress levels? By learning how to identify these early on, you will be able to prepare yourself and know that this difficult period will pass.

• Be self-aware – When you are feeling stressed or anxious, make a note of how you feel. This can include physical symptoms such as sweating or a racing heart, or a feeling of being on high alert. Many people find that writing these down in a notebook or diary can help them to identify when they are likely to be feeling under pressure, as you can spot these symptoms as they arise and learn how tothem.

• Be kind to yourself – Acknowledge that we all have stressful periods in our lives, and that this is a natural part of life. By accepting that there are times when you will feel low, you are more likely to look after yourself and move past the difficult period.

• Be mindful – Mindfulness is a great tool to help you recognise your feelings, but you don’t have to be an expert to make it work for you. By practicing acceptance in the present moment, accepting what you are experiencing and coming back to the present moment as often as you can, this will help calm your mind and manage your feelings.

• Live well – Our mental and physical health are closely entwined. By eating well, getting enough sleep, avoiding excessive alcohol, exercising regularly and taking the time to relax, you are more likely to feel resilient in your mental state.

• Talk – If you are stressed or experiencing poor mental health, it may feel like you can’t communicate how you are feeling. By expressing what you are feeling, however, you can seek the help you need. Reach out to your support network, speak to your manager or contact the organisations listed under Useful Contacts in this booklet to talk about how you are feeling.


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WHY SUPPORTNETWORKS AREIMPORTANT

Having positive relationships with the people around you, both at work and in your personal life, can be very helpful in building emotional resilience. Loneliness and isolation can often provoke feelings of poor mental health, with almost a fifth of the population saying they are always or often lonely. However, with almost two thirds of people uncomfortable with admitting to feelings of loneliness, it’s important to open up about what you are experiencing and build a support network to help you.

The people around you can make a big difference to your own self-image; if you build positive relationships with people you feel you can trust and can offer you support, you are more likely to seek help from them when you need it.

If you are finding that long hours at work are affecting your work/life balance, and therefore making you feel lonely, it is important that you raise this with your line manager or another trusted individual at work to discuss practical ways forward.

Loneliness INCREASES thelikelihood of mortality by 26%


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People should aim to do 30 minutes excercise at least 5 DAYS a week.

Exercising regularly is one of the best things you can do for your mental health, with more and more research suggesting that physical activity can have a positive impact on emotional resilience and your overall state of mind.

The release of endorphins and other chemicals in the brain when exercising can help to lift mood, and there is some evidence that being active brings about a greater sense of self-esteem, self-control and self-confidence.

Being active doesn’t have to be about hitting the gym or running marathons; find an activity that works for you, such as jogging around your neighbourhood, practicing yoga or even taking long walks. Any activity that involves you moving your body and getting your heart rate up will benefit your physical and mental health. The NHS recommends that adults should exercise for 150 minutes a week, suggesting 30 minutes a day five times a week as a good way to reach these recommendations. Try going for a half-hour walk on your lunch break, as this will not only help you to be physically active, but also ensure that you are taking time to break up your day.

PHYSICAL ACTIVITY


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EATING WELL

A healthy varied diet, rich in fruit and vegetables, is increasingly linked to good mental health. Studies have found that a Mediterranean-style diet, high in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish, and unsaturated fats such as olive oil, can help in lifting low mood and maintaining steady mental health.

If you are experiencing common mental health problems such as depression and anxiety, it may be worth examining your diet, for example by writing a food diary that also tracks your moods and symptoms.

To ensure that you are eating well for your mental health, consider the following steps:

• Reducing your intake of sugar, processed foods, saturated fats, caffeine and alcohol

• Keeping hydrated throughout the day by drinking at least two litres of water daily

• Getting plenty of protein through healthy sources such as soya, natural yoghurt, beans and pulses, milk, eggs, lean meat and fish

• Increasing your intake of unsaturated fats, or ‘healthy fats’, found in olive oil, avocados and some nuts

When we’re stressed, some people find themselves ‘emotionally eating’ – turning to sugary, salty or fatty foods or eating excessive amounts to help manage their feelings. It is, however, best to avoid this, as although you may feel better after that quick hit of food, it can quickly turn into a habit, and doesn’t address the underlying problem.


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SUBSTANCE & ALCOHOL MISUSEWhen stressed, some people may find themselves reaching for a glass of wine or a beer at the end of the day. Some may turn to recreational drugs as a way to relax or deal with overwhelming emotions. However, misuse of drugs and alcohol can often lead to, or worsen, mental health problems.

Frequent use of drugs and alcohol can have a big impact on your day-to-day life. This can include:

• Financial issues• Problems at work• Impact on relationships and family life• Housing problems• Acute mental health issues, such as depression, anxiety or paranoia

If you find that you are using drugs or alcohol to manage stress, there are a number of ways you can find healthy ways to cope instead. These include:

• Using exercise and relaxation to help reduce stress (see the section on Hobbies & Relaxation for suggestions on how sport and exercise can be incorporated into your daily routine)

• Practice breathing techniques to use when feeling anxious, including when at work

• Talk to someone you trust about how you feel. Masking your stress with alcohol can only worsen the problem

• Be aware of why you are drinking. If it is to reduce negative emotions or feelings of stress and anxiety, alcohol is only likely to heighten your feelings.

If you are concerned about your drug or alcohol use, speak to your GP or see the Useful Contacts section of this booklet for information on support organisations.


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IDENTIFY YOUR TRIGGERS

Understanding what can affect your mood can be very helpful in building resilience; when you are able to identify particularly stressful situations that you know may affect your mental health, you are more likely to feel prepared and able to deal with them.

It may be, for example, that a particular work situation or a high workload can lead to feelings of stress. You may find that you are more likely to experience low mood at a particular time, such as towards the end of the day or during winter.

Consider using a mood diary to note down your moods and triggers. By going back and reading through this, it can help you to spot what may be likely to impact your mental health, and take steps to address this. This could include speaking to a trusted friend or colleague or asking your manager for support.


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SLEEP & REST

Sleep is one of the most important things we can do for our overall health; it is recommended that adults get between seven and nine hours a night, but many of us get far less than this, with poor consequences for our mental health.

There are a number of factors that can affect the quality and quantity of your sleep, including excessive use of mobile phones and other devices, a high caffeine intake, worrying late at night, or simply not feeling able to rest.

If you find that you are not getting sufficient rest, it is likely that this will affect how you feel throughout the day, and could have a negative impact on your mood.

Try the following tips to help you get a good night’s rest:

• Stick to a scheduled bedtime and wake-up time, even at weekends – This will help your body set its own ‘sleep clock’, so that your brain knows when it is time to rest

• Introduce a relaxing bedtime ritual – Warm baths, gentle stretching or simple breathing exercises can help you relax and switch off

• Make sure your sleep environment is comfortable – A bedroom that is too hot or cold can affect sleep. Similarly, if there is too much noise or light in your room, this can affect your ability to rest

• Switch off all screens – Experts recommend that we avoid electronic devices, including mobile phones and tablets, two hours before bed. This is because the blue light these devices emit can ‘trick’ our brains into staying awake

• Write down your worries – If you find that stressful thoughts are keeping you awake, keep a notebook next to your bed, so that you can write these down before bed, thereby emptying your mind and allowing you to rest

For some people, physical issues such as sleep apnoea or snoring may be affecting your sleep. If you are worried, speak to your GP to rule out physical causes.


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HOBBIES & RELAXATION

THE BENEFITS OF MINDFULNESS

Having a hobby or way to relax is a good way to manage stress and build emotional resilience. It’s important to make time to do the things you enjoy, whether that is sport, cooking or spending time with friends and family. This can also help you to maintain a positive work/life balance and build support networks.

Taking on a new hobby or setting yourself a challenge can give you a sense of achievement and boost your self-confidence. Whether it is learning a new skill or working towards a milestone, achieving a goal will help increase your self-esteem and feelings of positivity.

Many hobbies and activities, such as yoga and meditation, can help you relax. Even taking a few minutes a day to practice breathing exercises or walking the dog can go a long way in helping you take some much-needed relaxation time.

Engaging in a new sport is a great way to relax in a fun and sociable environment. Consider starting a five-a-side football team at your workplace, for example, as a way to get fit, build support networks with others and reduce stress in a healthy way.

A number of experts recommend regular mindfulness practice as a way to maintain good mental health and build emotional resilience. At its most basic, mindfulness is a technique to manage your thoughts and feelings, helping you to be present ‘in the moment.’

Techniques like yoga, meditation and breathing exercises can all be integrated as part of a mindfulness practice. With practice, you will be able to recognise your thoughts,feelings and physical sensations when you are under stress or experiencing low mood or anxiety.

By recognising and accepting these feelings in the moment, you can gain more insight into your likely triggers and how to manage them.

Organisations such as Be Mindful provide more detail on how you can incorporate mindfulness into your day-to-day life. See the Useful Contacts section of this booklet for details.


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SELF-ACCEPTANCE WORK/LIFE BALANCE

It’s natural of us to compare ourselves to others from time to time, especially in the social media age, but this can sometimes lead to feelings of low self-esteem, which can have a negative impact on our mental health.

By accepting and valuing yourself, you are more likely to be able to develop positive relationships with those around you, build self-confidence and develop emotional resilience.

If you feel that you have low self-esteem, remember:

• Acknowledge your positive qualities and what people like about you - It can help to speak to a friend or family member about this, as sometimes it can be difficult to see this when we are experiencing low mood

• Spend time with people who care about you – This can be friends, family or trusted colleagues. Being in the company of people who value you can help to boost your own self-image

• Be clear on your boundaries – If you feel that people are not treating you properly or with respect, communicate this to them, explain why you feel that way and suggest how things could be improved

Every now and then, we may find ourselves staying late at work or working longer hours than usual, especially if there is a big project or deadline to meet. However, if you are finding that long hours and stressful situations at work are becoming more common, this may be a sign that a more positive work/life balance needs to be found.

Having a good work/life balance will help you to maintain good mental health and emotional resilience, enjoying you have the time to enjoy hobbies and activities outside of work.

From flexible working and parental leave to taking your full annual leave allowance, speak to your line manager to find out how your organisation’s policies can support your work/life balance.


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SELF-CARE SEEKING HELP IN A CRISIS

When we have a cold, we want to look after ourselves and get extra rest, perhaps taking vitamins or at-home remedies to help get better. Your approach to self-care should be no different when you are experiencing poor mental health.

It is important to give yourself time to rest and recover when you are going through a difficult time. You may need to take a break from your usual work responsibilities or adjust your workload slightly so that you don’t feel under too much pressure.

Make sure that you are eating well, keeping active and getting sufficient rest, as this will help build your resilience and ability to cope.

If you feel that you are struggling with your mental health, speak to your manager as soon as possible to ensure that you get the support you need.

Consider talking to a trusted friend or family member about getting support at home, such as childcare and household tasks.

Your GP should be your first port of call if you are experiencing the symptoms of poor mental health. If, however, your feelings become overwhelming, you are considering self-harm or suicide and you need help now, the Samaritans can be reached 24 hours a day, seven days a week.

Call them on 116 123 or visit www.samaritans.org If you feel in immediate danger, visit your local Accident & Emergency Department or call 999 for help.


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EMPLOYEE SUPPORT

More and more businesses are recognising the importance of providing good mental health cultures in the workplace. Mental health should be seen as equally important as physical health, and should be treated as such. This means that if you feel you are struggling with your mental health, your employer should provide support.

Speak to your line manager about the policies and procedures your organisation has in place to support your mental health.

Caring for the mind is as important as caring for the body, one cannot be healthywithout the other.


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SPECIALIST HELP

If you are going through a specific issue or a particular situation is affecting your mental health, you may want to seek specialist and practical support.

A number of experienced professionals are trained in providing the support you need, and can help to guide you through the steps needed to get you the right help.This includes:

• Bereavement support if someone close to you has died and you are experiencing grief. Specialist organisations such as Cruse Bereavement Care offer a helpline, information and support if you are struggling to cope. Visit www.cruse.org.uk to find out more

• If you are facing legal issues, financial problems or housing concerns, Citizens Advice can offer support and practical information. See www.citizensadvice.org.uk for details

• There are a number of local services that provide counselling and treatment for substance and alcohol misuse. The charity Frank provides guidance and a directory of local services at www.talktofrank.com/get-help • If you think that you or your partner may have pre or post-natal depression, speak to your GP or health visitor as soon as possible. Advice and helplines can also be found at www.pandasfoundation.org.uk

See the Useful Contacts section towards the back of this booklet for more details.


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MEDICATION

If you are unable to resolve any difficulties you are having yourself, and your feelings develop into a mental health problem, such as anxiety or depression, you may be offered prescription medication by your GP. These drugs don’t cure mental health problems, but aim to ease the most distressing symptoms.

Your GP should talk you through the potential advantages and disadvantages of taking any psychiatric medication and discuss possible alternative treatments.

Everybody has mental healthas well as physical health,sometimes you’re well, andsometimes you’re not.


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ACASProvides information, advice and training to help prevent or resolve workplace problems.acas.org.uk

Bereavement Advice CentreBereavement support and practical advice.

TEL: 0800 634 9494Lines are open 9am to 5pm Monday - Fridaybereavementadvice.org

Be MindfulInformation and directories on mindfulness practice.bemindful.co.uk

British Association for Behavioural and Cognitive Psychotherapies (BABCP)Provides a list of accredited therapists.babcp.com

Therapist directory: cbtregisteruk.com

British Association for Counselling andPsychotherapy (BACP)Provides a directory of counsellors in your area.bacp.co.uk

Counsellor directory:bacp.co.uk/search/Therapists

Campaign Against Living Miserably (CALM)Providing support to men in mental health crisis.thecalmzone.net

TEL: 0800 58 58 58Helpline and webchat open 5pm to midnight every day:thecalmzone.net/help/webchat

Citizens AdvicePractice advice on a range of issues, including legal, financial and housing problems.citizensadvice.org.uk

Cruse Bereavement CareSupport when experiencing bereavement.www.cruse.org.ukHELPLINE: 0808 808 1677

USEFUL CONTACTSFRANKProvides advice on drug and alcohol abusetalktofrank.com

Directory of local services: talktofrank.com/get-help TEL: 0300 123 6600TEXT: 82111 Live chat available online from: 2pm to 6pm

GOV.UKProvides a wide range of information on a number of topics, including employment rights, benefits and legal processes.GOV.UK

If U Care Share FoundationSupport for those affectedby suicide.ifucareshare.co.uk

Directory of services for those in mental health crisis: ifucareshare.co.uk/support/i-need-support

ManHealthSupport for men in managing mental health.manhealth.org.uk

TEL: 01388 [email protected]

MINDInformation and support on mental health.mind.org.uk

TEL: 0300 123 3393Lines are open 9am to 6pm, Monday to Friday (except for Bank Holidays):[email protected] Text: 86463

NIWE Eating Distress ServiceSupport for those affected by eating distress or eating disorders.www.niwe.org.uk TEL: 0191 221 0233 [email protected]


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PANDAS FoundationSupport for pre and post-natal depression.pandasfoundation.org.uk HELPLINE: 0843 28 98 401Lines are open 9am to 8pm, seven days a [email protected]

RECOVER4LIFESupport for businesses and individuals on substance misuse and mental health.recovery4life.co.uk or [email protected]

SamaritansEmotional support for times of distress.samaritans.org

Local branch directory: samaritans.org/branchesHELPLINE: 116 123 [email protected]

Time to ChangeCampaigns to end mental health discrimination and taboos.time-to-change.org.uk

UK Council for PsychotherapyProvides a list of registered psychotherapistspsychotherapy.org.uk

USEFUL CONTACTS

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Axis Building, Floor 2, Maingate, Team Valley Gateshead. NE11 0NQ

Tel: 0191 404 6837 ext 7035

©Our Mind’s Work 2019

Company Number 6001411

OMW_44pp Booklet FA.indd 44 10/01/2019 21:46

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I’M NOT FEELING MYSELF · having no energy • Worrying more, irritable or snappy • Seeing other people less ... Things I need to do every day at work to stay well Things I need