Lauren from the Action Mental Health Works team shares some of the mental health benefits of exercise, and some tips for incorporating more movement into our lifestyle.

Many of us know that movement is a great way to lift your mood and improve anxiety levels. Yet when busy, overwhelmed or struggling with your mental health, it can often feel difficult to find the time, motivation or energy to incorporate exercise. This Mental Health Awareness Week, Action Mental Health want to help break down the barriers to exercise and help people to incorporate moments for movement in their daily life.

What are the mental health benefits of exercise?

Many of us have heard of the “mood-boosting” or “stress-relieving” benefits of daily movement, but what does that really mean? We believe that understanding WHY exercise aids mental health can play a vital role in helping people to incorporate it into their daily routines.

Regular physical activity is proven to improve mental health, quality of life and wellbeing.¹ Exercise increases the production of endorphins such as serotonin and dopamine, which are responsible for improving mood and energy levels. It promotes reduces inflammation and increases neural growth, promoting feelings of calm and wellbeing. Exercise can provide a healthy mechanism to process difficult emotions and build self-esteem by focusing on what the body is capable of.

Exercise can ease anxiety and alleviate stress. Anxiety symptoms often relate to the body’s “fight or flight” response- whereby the body releases excessive stress hormones in response to a real or perceived stressor. For those experiencing anxiety, the fight or flight response may be frequently triggered, resulting in uncomfortable symptoms including a racing heart, hyperventilation, shakiness and nausea. Exercise can help control this “fight or flight” reaction by activating the frontal regions of the brain, controlling the amygdala- the part of the brain responsible for reacting to real or perceived danger. Additionally, movement decreases muscle tension, lowering the body’s contribution to feeling anxious.

What kind and how much exercise is the right amount?

There is no ‘one size fits all’ when it comes to how much exercise we should do and what type of movement is best. If exercise isn’t currently part of your routine, the thought of joining a gym or lacing up your running trainers may feel too overwhelming and that’s okay! Studies have shown that as little as 5-10 minutes of exercise a day can have a significant impact on anxiety levels and mood.

We recommend starting slow and focusing on a form of exercise you think you might enjoy. Exercise doesn’t have to be strenuous in order to see the mental benefits. Research shows that moderate exercise has the greatest benefits, for most people this means:

• Breathing a little heavier than normal, but not totally out of breath. For example, going for a walk with a friend and being able to chat throughout, but not easily sing.
• Feeling a little warmer than usual, but not super sweaty.

Exercise doesn’t have to fit the conventional mould in order to be good for you! Cleaning the house, playing with your kids outside or even getting off the bus a stop earlier are all things which can raise your heartrate without feeling too overwhelming.

Overcoming barriers to exercise

When you’re struggling with mental ill-health, exercise can feel incredibly difficult- you know it may make you feel better, but perhaps you don’t have the energy to work out, or the social aspect of the gym makes it feel especially daunting. Be kind to yourself as you aim to incorporate movement into daily life. Here are some tips that may help aid a more self-compassionate approach to exercise:

• Schedule movement for when you feel your best. If you find that the workday leaves you feeling drained and exhausted, a 5pm gym class may not be an achievable goal right now. Instead, you may find that a 15 minute YouTube workout in the morning helps you to feel accomplished and energized before the day begins. Similarly, if you take medication that leaves you feeling drowsy in the mornings, you may want to wait until lunchtime before you head for a walk. Scheduling your movement for when you feel most able allows you to build confidence and momentum.
• Focus on activities you enjoy. Many of us have grown up with idea that exercise must involve struggle in order to count- but this couldn’t be further from the truth! If you have always despised the gym, it’s probably not the best place to start your exercise journey. Remember- exercise is simply about getting your body moving and when you choose a form you enjoy, you’ll be much more likely to stick with it. Exercise isn’t just 10Ks and weightlifting – you could try gardening, walking around the shopping centre while window shopping, taking the kids of the park or dancing in the kitchen while dinner cooks!
• Congratulate yourself for the good days and don’t beat yourself up for the bad ones. The key to any long-lasting lifestyle change is focusing on progress, not perfection. On the days where you manage to incorporate movement, take some time to congratulate yourself for the barriers you had to overcome to get there. You may want to reward yourself with an act of self-care, a nice meal or even just verbal affirmations. There will also be days where exercise just isn’t a possibility- maybe your schedule is too full or you simply aren’t feeling well enough- that is okay. Rest is often just as important as movement. On the days where you can’t incorporate exercise, try to practice self-compassion in a different way- whether that’s running yourself a bubble bath, doing some journaling or getting an early night.

If you’re looking for some quick and easy ways to move your body more, check out our resources created for Mental Health Awareness Week 2024.

1. Global action plan on physical activity 2018–2030: more active people for a healthier world. Geneva: World Health Organization; 2018. Licence: CC BY-NC-SA 3.0 IGO. ↩︎

Action Mental Health is delighted to announce that the OUR Generation Project has been awarded funding under the European Union’s PEACEPLUS Programme.

PEACEPLUS is managed by the Special EU Programmes Body (SEUPB) and represents a funding partnership between the European Union, the Government of the United Kingdom of Great Britain and Northern Ireland, the Government of Ireland and the Northern Ireland Executive.

OUR Generation is a partnership led by Action Mental Health, and the aim of the renewed project will be empowering and investing in our young people.

Bringing together the expertise of nine partner organisations, the project is committed to delivering impactful initiatives under the specific objective of ‘Youth Mental Health and Wellbeing.’

The cross-border partnership consists of: Action Mental Health, Donegal Youth Service, Co-operation Ireland, Youth Action NI, Youth Work Ireland, Playboard NI, Boys & Girls Clubs NI, Include Youth, & Ulster University.

The Project will develop and deliver programmes to increase mental health literacy, enhance emotional resilience, build the leadership skills of children and young people (aged 9-25) and will lead research in mental health and the impact of trauma on our communities.

The partnership builds on the highly successful PEACE IV OUR Generation Project (which ran until September 2023) and will run in education, youth and community settings across Northern Ireland and the border counties of Ireland. The Project will contribute to peace and reconciliation through a range of cross-community and cross-border youth mental health and wellbeing models, peace and youth leadership programmes, and programmes which instil confidence in young people to act as agents of change, building peace for future generations.

David Babington, Chief Executive of lead partner Action Mental Health, welcomed the news. He said:

“Action Mental Health is delighted that the OUR Generation Project has been awarded funding under PEACEPLUS. This new funding will enable us to further empower and invest in our young people to develop their mental wellbeing and resilience and to help peacebuilding in our communities. The OUR Generation Project partnership is very well established and has a strong foundation on which to build for the future.”

He added: “We are delighted to be working with our team of partners once again, and on behalf of the project, I would like to extend a very warm welcome to our two new project partners in Boys & Girls Clubs NI, and Include Youth.”

SEUPB CEO Gina McIntyre said: “We are delighted to support the OUR Generation project. Creating a better future for all our young people is one of the core objectives of the PEACEPLUS Programme. This funding will support children and young people to overcome mental health challenges which are one of the longest and most persistent legacies of the conflict.”

A project supported by PEACEPLUS, a programme managed by the Special EU Programmes Body (SEUPB).

For further information on PEACEPLUS funding click here.

The forthcoming Splinter’s Music Bash set in the enigmatic surroundings of Ballydugan Mill just outside Downpatrick, plans to drum up cash through music for Action Mental Health services in Downpatrick. The free event on Saturday 18 May in memory of the late Downpatrick-based Dr Stan Papenfus, will showcase the prolific variety of local musical talent.

Although the event is free to attend, an on the day donation goal of £2000 has been set with all money raised supporting vital mental health services at Action Mental Health’s Downpatrick service.

Dr Stan Papenfus was highly regarded in the mental health field, working locally as a psychotherapist in Downe Hospital, Downpatrick. He was also a lecturer, author and a proponent of using music creatively to unlock emotions and increase happiness. Stan’s sons Ken and Carl are both musicians well-known in the industry. The pair are currently part of the RTE Late Late Show house band and will attend the Ballydugan event as guests.

Event organiser and percussionist Aiden Milligan said, “We are suggesting £5 donations at the door. Ballydugan are providing free food and the craic will be great with some of the best local bands playing their sets in the atmospheric setting of Ballydugan Mill. It’s a day of celebration of music and of life and of remembrance of Stan and all for a great cause!”

Aiden met Stan while on his own mental health recovery journey and their shared appreciation of music and outlook on life forged a life-long friendship. Aiden said, “Stan was an academic but first and foremost he was a people person. He had a genuine interest in everybody’s story and where he could help he would.”

Aiden has music in his blood, performing in various bands and providing session backing for local groups including those with learning difficulties, non-verbal groups and mental health groups. Aiden is also an accomplished Bodhran player, initially learning how to play the instrument in 1992 and later reaching the all-Ireland final. He then became involved with novice musicians offering tuition over a 16-year period.

Aiden said, “We’re really delighted to announce that the gig will feature artists such as Speedy Mullan Blues Band, Black Dog Moon, Mark Higgins Band, Davy McBennett Band, Conal Montgomery, The Bin Lids and The Anchor Ukes. It will be great to have them all under one roof, for such a great cause and in memory of such a fantastic man.”

Continuing, “Stan was greatly respected as a renowned cultural anthropologist, psychotherapist, ecumenist, community musician and writer and was a great advocate for bringing people together through music and creativity. This could be through the use of simple beats, drum rhythms, clapping, dancing, singing or moving to music. So remembering Stan in aid of Action Mental Health through music is very apt.”

The approximate running order times for The Bash performers are as follows:

Harvey Vint 4.00pm; Tommy McNulty 4.3pm; Davy McBennett Band 5.00pm; 3s a Crowd 6.00pm; Conal Montgomery 6.30pm; The Bin Lids 7.00pm; Black Dog Moon 8.00pm; Mark Higgins Band 9.00pm; Caroline Nyaka Chana 10.00pm; Tura 10.30pm; The Speedy Mullan Band 11.00pm – 12.30am

For more information on fundraising please visit https://www.amh.org.uk/fundraising/ or email [email protected] or scan the QR link below.

Image: Organiser, Aiden Milligan.

Eugene (Oggie) Winters from Portstewart, County Derry/Londonderry, now at the age of 67, is no stranger to an endurance challenge. Once again, he’s stepping up to the mark, pledging to donate £500 to Action Mental Health if he completes his next challenge of finishing his 250^th official sub-four-hour marathon at the Moy Park Belfast City Marathon on Sunday 5 May 2024. On completion of this marathon it will mark his official 740^th marathon overall.

Oggie has been a longstanding supporter on Action Mental Health. In the past, he has run 300 official marathons in 300 weeks for Action Mental Health. Three years later, he completed 600 official marathons in 600 weeks for Action Mental Health and has also run marathons for many other charities.

The remarkable runner who first took up the sport at the age of 55, with his first marathon being Belfast in 2012, has also completed all the World Majors – London, Boston, New York, Chicago, Berlin and Tokyo marathons. Some of Oggie’s running highlights include running 100 official marathons in 2017 and 100 official marathons in 2018. He’s also previously taken on 10 marathons in 10 days, and has completed many back-to-back marathons, treble and quads, running two, three and four days in a row. On three occasions, Oggie has completed 100-miler endurance races within 24 hours; one of these he finished in a time of 21:40:40 at the age of 60 at Victoria Park, Belfast. He has also completed many other smaller ultras.

Oggie told us, “I always find running is good for the mind, soul and body and you always meet so many people out there doing what they love best, be it parkruns, 5k’s, half marathons, marathons or Ultras. We are all different in what we do in the running game, in what distance we do, or pace we run at. But the most important thing is getting out and doing it.”

“Marathons are always very tough going at times and pushing for this 250^th sub-four-hour challenge adds to the difficulty level. I find I have to rely on my own mental strength and toughness to get me through and I find that while I do it for charity that this also helps me. I hope that my efforts will maybe inspire other people to go out and do something active, as I firmly believe exercising and keeping active can help not just our physical health but our mental health too. I thought what better way to celebrate than to donate some money to Action Mental Health, to help support the vital work they do across Northern Ireland.”

Jonathan Smyth, our Head of Communications & Fundraising, said:

“Oggie has supported Action Mental Health over the years with various challenges. So when he reached out once again to let us know about his new personal challenge and we were absolutely thrilled to have his support and generosity once again. Oggie has pledged to donate £500 to support our vital mental health services, when he completes his 250^thsub-4-hour marathon challenge. We know that running and all physical activity is a great way of supporting your mental health, so we are particularly delighted to be the beneficiary of this amazing challenge and wish Oggie well.”

Inspired to take on your own running challenge? Email [email protected] for information.

We are so thankful to Henderson Group for their incredible support; Teams from 96 SPAR, EUROSPAR, ViVO and ViVOXTRA stores along with employees from Henderson Group’s Mallusk hub, have taken part in the Miles for Mental Health Challenge, completing 16,478.2 miles, making a total donation of £22,730 to Action Mental Health.

Henderson Group have taken part in this annual challenge for the past three years, raising an incredible total of over £50,000 and covering 27,727 miles.

One in five adults in Northern Ireland will be affected by mental ill-health. This donation will help us continue to support people who need our services, changing the lives of many people across the country.

You can read a full press release here.

AMH New Horizons Craigavon and Banbridge service at Tannaghmore Gardens, in Craigavon County Armagh has had a long-standing connection with Craigavon Area Hospital’s Bluestone Unit, the Southern Health and Social Care Trust’s acute mental health inpatient care facility. 

AMH New Horizons has been providing services to local people with mental health needs on the Tannaghmore site since 1999.  Offering a range of training programmes and activities to support local people in their recovery from mental ill health.  AMH actively promotes positive mental health and wellbeing and their clients benefit from Vocational, Life Skills and Employment training tailored to suit their needs. In Tannaghmore the clients also run a fully functioning garden nursery which is open to the public where visitors can buy a range of plants, shrubs and trees.

Colin Loughran, AMH New Horizons Service Manager said,

“AMH has enjoyed a close working partnership with the Craigavon Area Hospital Bluestone Unit for many years, working collectively to support and benefit our mutual clients.  Staff on both sites work closely to aid recovery and care for people. Down the years’ our Tannaghmore service has made purpose built furniture and supplied a range or bedding plants, trees and shrubs to enhance the hospital, inpatient environment experience”.

Jenny Lee Simms from Craigavon Area Hospital’s Bluestone Unit said, “We are so delighted with our new Jack and Jill seats, picnic benches and planters from AMH at Tannaghmore. We are so excited to improve our existing space and also to create new outdoor spaces for our patients, families & staff. Just in time for spring!”

For further information on this service please contact Colin Loughran, AMH New Horizons Service Manager on 0786 6384123

On his recent retirement from the board, AMH Director, Courtenay Thompson had chalked up some 50 years’ service as a long-term and highly involved board member. Since first co-opted on 31 October 1973 with ITO Industrial Training Organisation latterly becoming known as AMH Action Mental Health, Courtenay’s wealth of knowledge and commitment have helped AMH become the oldest mental health charity in Northern Ireland. He has always had an intense focus on the welfare of clients and AMH is eternally indebted to him for his support and commitment.

With an extensive business background, Courtenay’s experience has been of great value to the charity. As Deputy Chair until 2009 he was also Chair of the North & West Belfast Local Board from 1991. As Chair of the Pension Committee, Courtenay made an invaluable contribution to the Board on investments issues. 

Now as a retired businessman, his experience spans his many high profile positions such as Managing Director of Charles Hurst, Director of Pentlands and Thompson Reid. He also had a keen interest in agriculture and served as a past President of Royal Ulster Agricultural Society (RUAS), past Treasurer of Royal Agricultural Society of the Commonwealth, served on Government Consumer Affairs Bodies; Chamber of Commerce, Past President of Belfast Rotary and Past Chair of NI Advisory Committee on Telecommunications (OFTEL). He also served as the Deputy Lieutenant of the County Borough of Belfast.

As a very modest recognition of his commitment to AMH a recent presentation of a client made multi coloured fused bowl was made to Courtenay at AMH New Horizons Foyle.

Commenting on the presentation Courtenay said, “Do pass on my delight to the very talented maker of this magnificent bowl made in multi coloured glass pieces, just stunning, I cannot think of anything I will cherish so much for the rest of my life”.
Pictured presenting the bowl to Courtenay (left) is AMH Board, Deputy Chair, Billy McKeown.

Just in time to celebrate Eating Disorder Awareness Week 2024 (EDAW), Action Mental Health’s eating disorder service, AMH EveryBODY, has successfully launched a series of year-round 5-week creative courses, which bring tactile craft making to a new level through activities such as mosaic making, clay sculpture and wet felting. These interactive sessions are actively helping to build lasting friendships and skills, while highlighting how eating disorders can affect anyone.

Delivered to AMH EveryBODY clients and those supported by the Southern Trust (SHSCT) eating disorder team, course facilitators have a unique goal to not only pass on a new creative skill, but support recovery and help develop identity outside an eating disorder.

Summing up how participation on the course has become a positive experience, one service user said,  “These courses have not only given me the confidence to try something different but it’s gotten me out of the house and helped me feel like I can make friends with other people.

“Not only did I learn something, but I made some friends too that will last after the course has finished.”

Deborah McCready, Project Worker for AMH EveryBODY who manages services for clients living with eating disorders said, “Through our courses participants build resilience and confidence as creative strengths are drawn out in a safe and supportive environment.

“Many clients have commented that it is not only the development of a new skill that is beneficial for their recovery, but the peer support and friendships that are built during the courses have led to some clients being able to tackle some of their social anxiety, and build a new confidence in forming supportive relationships.”

She added: “If I could offer advice to anyone reading this post during this Eating Disorder Awareness Week, who may be struggling in silence with their eating disorder, I would like to reassure them that eating disorders have no look, shape or size. I also want to remind you that you are so much more than your eating disorder. You bring value to this world simply by being you.  If you are struggling today please know that your voice matters, you deserve to be heard.  It is never too soon, or too late to ask for help. EveryBODY can be affected by eating disorders, so everyBODY deserves support.”

Department of Health NI estimated figures reveal that up to 20,000 individuals will be living with an eating disorder at any one time in Northern Ireland – statistics show that 16.2% of young people are screening positive for a probable eating disorder from a sample of 11 to 19 year olds. Females (23%) were significantly more likely to screen positive than males (10%). (Youth Wellbeing Survey 2022)

Right now up to 3.4 million people in the UK are living with an eating disorder. In fact recent NHS research shows that 6.4% of adults show signs of having an eating disorder and of those presenting in the UK, approximately 25% are males (priorygroup.com, 2023).

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You can read more testimonials from clients who have completed the creative course and view more images of their work by visiting the online gallery below:

Eating Disorders Awareness Week (EDAW) runs from – 26 February – 3 March 2024.

You can find more information on EDAW and AMH EveryBODY here.