Three Northern Ireland women have put themselves through a mammoth physical test of endurance to raise awareness of positive mental health while also raising funds for local charity, Action Mental Health.

Megan McCluskey, Kyla Phillips and Claire Sharpe recently completed the gruelling MURPH CrossFit workout to raise money for Action Mental Health, symbolising the mental challenges many people endured during the lockdown.

Two of them did the MURPH challenge last year as part of their home workouts and decided to repeat it this year, to help mark the recent focus on mental health during Mental Health Awareness Week.

The traditional MURPH workout starts with a one-mile run followed by 100 pull-ups, 200 press-ups and 300 air squats, all rounded off by another one-mile run. However, to accommodate people doing out the workout from home, the trio modified the pull-ups to burpees.

Kyla explained: “As we approached the challenge, we launched our very own nomination challenge,” she said. “We asked people to take up the MURPH challenge, in aid of Action Mental Health, and to donate something to AMH and then nominate five friends to do the same, via social media.”

“The aim is to complete the challenge and then tag and nominate 5 friends to also take the challenge or make a donation. I created the #murphformentalhealth, and reached out to a few friends to complete and nominate and then we took the challenge ourselves. The reason for choosing the MURPH challenge specifically is that even though it is a tough challenge, when broken down into sets/ segments it can be completed, just like battling issues with your mental health. If broken down into steps, when you take it one day at a time, you can overcome your challenges.

“On a personal level, I feel it’s important for us to openly talk about our mental health and spread awareness that #itsoknottobeok. In the past I have battled with depression and most recently anxiety, especially throughout lockdown.”

Claire Sharpe said she couldn’t resist joining the challenge when Kyla asked her on board. “Mental health is something I hold close to my heart. I know so many people who have been impacted by a mental illness that could’ve been made easier if it wasn’t considered so “taboo” and they were comfortable to talk about it,” she said.

“I did the challenge to raise money for a great charity and spread awareness. In Northern Ireland it’s something that is so common, particularly during the pandemic, we all need to do our bit to make sure that our family and friends have the support they need to live happy, healthy lives.”

Megan McCluskey, agreed, adding: “Since being in lockdown I’ve seen a lot of people close to me struggle, including myself. I find it difficult to open up and talk about my own personal anxieties. There still seems to be a stigma around mental health, so by talking more about it and raising awareness, I want to help break down those barriers. By doing this #murphformentalhealth challenge, I hope other people will join in and help us raise awareness and money for a great charity like Action Mental Health It’s a big challenge, but we hope that lots of fitness enthusiasts and CrossFit fans out there will get involved and help raise money for this brilliant charity.

For more information visit https://www.facebook.com/murphchallenge

As the evenings stretch, put a stretch in your step around the garden, the block or the park; walking is free and brings many health benefits. Plus you’ve got the perfect opportunity to get outside this weather, as May is National Walking Month!

It’s a great excuse to leave your car at home for those shorter journeys to school or for local shopping. You can incorporate it into your day by taking the stairs instead of the lift or by opting to walk a slightly longer route to your destination. Walking is so good for you on many levels. Here are seven ways this May –

1 Your heart

Walking strengthens your heart and reduces the risk of heart disease and stroke. As it is responsible for pumping oxygen-rich blood around your body and keeping your organs healthy, it’s important to keep it in great condition. A daily 30-minute brisk walk reduces heart disease and stroke by up to 27%. Additionally it will help reduce your cholesterol levels.

2 Lose weight

Even if you’re a new walker, walking at 2mph for 30 minutes will on average burn around 75 calories; 4mph increases this to approximately 150 calories with 20 minutes of daily walking burning an amazing 7lbs (3.175 kgs) over the course of a year.

3 Lower your dementia risk

Walking has been shown through research to be good for your brain, reducing the incidence of dementia.

4 Energy

As walking boosts your circulation and increases oxygen supply it will help you feel awake and alert, even if you don’t really feel like it at the time!

5 Full body workout

As most of your muscles are activated – calves, gluteal muscles, hamstrings, quads and abdominals it’s like a mini-workout without any fitness equipment. Try it.

6  Vitamin D

Vitamin D, so important for bone and immunity health will increase when you are outdoors. Sensible sunshine exposure enables this vitamin making this another reason to stretch those legs and walk.

7 Happiness through walking

It’s great for making you feel happy. It is said a brisk walk helps anxiety, depression or stress. Combined with connecting with nature and taking notice while you walk, it’s like fresh air medicine.

These are just some of the many reasons why you should try to include walking this month. And not just for May, for life!

#NationalWalkingMonth

Following our focus on gardening last week (Mental Health Awareness Week) and the joy it has brought to so many of #TeamAMH during lockdown we wanted to check back with our keen gardeners in AMH New Horizons Antrim. The Antrim service decided to offer a “Seeds at Home” class to those who are still isolating or just not able to return to the service yet, via the phenomenon that is Zoom! It has been a great success so far! The classes have managed to bring a bit of gardening and nature into the homes of staff and clients.

In advance of the classes starting, AMH staff delivered 6 packs of pots, soil and seeds to clients’ houses!

This week marked the second ‘seeds at home’ class and the horticulturists had a chance to plant some more seeds such as chilli peppers and see what had germinated and sprouted since last week. We are delighted to report that the sunflowers and spinach are already starting to sprout for some and the rest of the group are patiently waiting for their little seedlings to appear!

When asked – “What’s your favourite thing about growing seeds at home?”

Geoff replied “I like the company, the shared interest that we have and the shared appreciation for growing things, because the enthusiasm’s infectious!”

Karolyn and her daughter have had great success with their spinach seeds, which have sprouted well since last week.

While Paul is beating the rest of the gang with a sunflower that has shot up already! We think he must have the sunniest south facing window-ledge – the perfect place for sunflowers!

We look forward to following the progress of this innovative and engaging class over the next few weeks!

Clients at AMH New Horizons Antrim take part in the ESF ‘Working It Out’ project which is part-funded by the Northern Ireland European Social Fund Programme 2014-2020, Department of Economy and Northern Health & Social Care Trust.  

A long-serving member of staff at Action Mental Health New Horizons Downpatrick is looking forward to retirement after receiving a personal thank you from the head of the charity.

AMH Chief Executive David Babington presented Stephen Bradshaw with his service recognition award after completing fifteen years’ service with AMH New Horizons Downpatrick.

Stephen, who leaves his post as Skills Coach next month, has spent his entire time with the charity at its AMH New Horizons Service in Downpatrick.

Thanking him for his many years of service, Mr Babington commented: “We wish Stephen all the very best in his future endeavours and thank him for his years of service to Action Mental Health.”

AMH New Horizons Service Manager Joanne Stroud also paid tribute to Stephen’s many years of faithful service to the charity.

“Stephen delivered a wide variety of outdoor sessions for clients, including fishing, walking and archery among others. We wish him well in his retirement but we will miss him!” she said.

Stephen was among the team of staff at Action Mental Health who help deliver the ‘Working it Out’ project, which is part-funded through the NI European Social Fund Programme 2014-20 and the Department for the Economy.

The son of a former client at Action Mental Health is asking for the public’s support to raise money for the charity’s Get Your Move On fundraiser, which he is undertaking in memory of his late father.

Anthony McCrory is cycling around Action Mental Health’s services across Northern Ireland, before ending in Donegal where he spent happy childhood summers with his father.

Mr McCrory has chosen to make Action Mental Health’s virtual ‘Get Your Move on Challenge’ a real-life cycle challenge to help raise awareness of AMH’s vital services that helped his father graduate from a number of AMH New Horizons Derriaghy educational courses in the years prior to his passing.

Anthony explains: “I have signed up to take part in Action Mental Health’s ‘Get your Move On’ challenge, and rather than do a virtual tour my plan is to cycle to each of Action Mental Health’s locations around Northern Ireland, with the added plan to finish up in Bundoran where we spent holidays growing up.

“The reason I have decided take part and to call it the ‘Tour for Tony’ is in memory of my father, who died on December 31, 2019, from suicide. Before his death he had taken part in a number of events with Action Mental Health, was a regular at many of their meetings at AMH New Horizons Derriaghy, and graduated with a commendation from one of their educational events,” Anthony reveals.

“I know that my father found the work they did with him was of great help, and without that help and support they provided, we may have lost him sooner. My hope is that by raising money and awareness of mental health I can help AMH help others in the hope that other families don’t have to suffer the anguish that my family and I went through. For me, taking action on mental health is key – before it is too late.”

Anthony went on to highlight that he too, found solace and comfort from Action Mental Health following his father’s tragic passing. “I also know of the positive work that AMH do. Shortly after my father’s death I received counselling from AMH New Life Counselling.

“At the time, being a man, I didn’t think I needed the help. I had gone to see them to actually seek help for others, but I’m not afraid to say, that without their help and the counselling, I would have been lost.”

As he prepares for his challenge, Anthony concludes: “We know that now, more than ever, the work of Action Mental Health is vital as they continue to support people.”

Action Mental Health’s Head of Communications and Fundraising, Jonathan Smyth praised Anthony’s efforts.

“We continue to be amazed at the generosity and commitment of people like Anthony. As a local charity we rely on fundraising to provide many of our services. We also commend Anthony on his message of hope and encouragement for anyone who is struggling. Help and support is available and sources of support can be found on our website www.amh.org.uk. Lifeline is also available 24/7 on 0808 808 8000.”

Action Mental Health’s Get Your Move On virtual challenge is inviting the public to get involved and to sign up to complete the specially designed virtual route, by running, cycling or walking – or a combination of all three, at a time and location of their choosing from May 1, to July 31.

The 230-mile challenge is open to individuals and teams and has been designed to virtually cover Northern Ireland landmarks and towns where Action Mental Health has services located – starting in Foyle and making it all the way to Antrim, via Fermanagh, Downpatrick, Belfast and a few other spots along the way.

The beauty of the interactive challenge allows participants to do it at a pace that suits them, with those taking part being encouraged to use the Strava app to chart their progress and share with their supporters.

The programmes delivered at AMH New Horizons service are part of the “Working it Out” project, which is part-funded through the Northern Ireland European Social Fund Programme 2014-2020, the Department for the Economy and the five NI Health & Social Care Trusts.

“You can sponsor Anthony for this very special challenge by visiting: https://amh.enthuse.com/pf/anthony-mccrory

As Action Mental Health continues to mark Mental Health Awareness Week, it’s time to embrace the benefits of something that most of us couldn’t’ do without in nature – our furred, feathered, scaled or hooved friends.

Animals are a great boon to humans, with dogs even being coined ‘man’s best friend’. That well-known phrase can mean different things to different people and the same can be said of whichever creature we choose to bring into our lives and our homes, share our personal space and treat as one of the family. Fish or feline, horse or hamster, communing with animals is known to provide myriad benefits to a person’s mental health and well-being.

When the lockdown struck, pet ownership spiralled across the world, with an estimated three million animals being acquired as companion pets.

Not only did the spike in pet ownership – especially dogs – help families, especially those with children, robbed of their daily routine at work and school, it also proved a lifesaver for those who faced the looming, indeterminate days of lockdown ahead of them, on their own.

When we were all restricted to life indoors last March, walking our dogs was one of the few freedoms we had to look forward to.

Pets and well-being

Pets, especially dogs and cats, can play an important part in helping us cope with our busy lives, helping to reduce stress, anxiety and depression. Physically, the act of stroking a pet can help lower a person’s heart rate and promotes the release of oxytocin – the same hormone generated when a mother looks at or touches her baby. Stroking not only has a calming effect on a pet owner, it works both ways – stroking can also calm the pet too.

Dogs and people began living together 15,000 years ago and ever since, the connection between humans and canines has developed to a mutually beneficial one, causing King Frederick of Prussia, in 1789, to coin that famous term about dogs being man’s best friend. Both species are social beings, unable to thrive alone.

Equally, cat lovers can attest to the companionship offered by their feline. Ask any cat owner and they’ll say their cat can help put a bad day behind them, following a session of stroking them. Cat owners can vouch for the science that proves that their cat’s purr can calm the nervous system and lower blood pressure. Caring for a pet also gives purpose to the day, plus a sense of achievement. It also helps people feel valuable and needed and even helps our children grow up feeling more secure and active.

And just as companion animals reap these many valuable physiological, psychological, and social advantages, these benefits are often especially significant in vulnerable individuals, including those with physical and mental disabilities.

AMH staff and clients de-stress with their favourite creatures

Joanna Miskelly, CDC at AMH New Horizons Downpatrick loves walking with her dog, Brillo.  

“Cycling, running and walking with my dog, Brillo, have always been great ways for me to unwind and ‘tune out’ from any worries or stress. I have found these outlets more important than ever since lockdown! I believe that exercising in the fresh air and our beautiful countryside lends itself to both a healthy body and a healthy mind. Even if you are feeling low in energy, a short walk in the great outdoors will almost certainly give you a boost, both mentally and physically.”

AMH New Life Counselling’s Elaine Gormley ticks off two of her Five Ways to Well-Being – keeping active and taking notice – walking with her husband and their dog Coco.

“Every day we go walking with our dog Coco, and the travel restrictions have meant that we have had the opportunity to explore the great parks that Belfast has to offer, including Botanic gardens, Drumglass Park, Musgrave Park, Lagan Meadows and Belvoir forest. Walking with Coco gives us the opportunity to stop, be mindful and smell the roses or daffodils.

One AMH client, who is a volunteer with The Raptor Society in Northern Ireland – which is dedicated to our feathered friends – has a special affinity with birds of prey.

“April finds me with my pair of my treasured binoculars, heading off to locate peregrine falcons. While observing them from a distance I get to know where they have built their nest and if they have found a mate. 

“I visit the site regularly to see how many chicks they have had and later on to see if the chicks have fledged. I also make sure the birds are safe and no predators or evidence of predators are found in the surrounding area. 

“I love bird watching, as it helps with my mental health whilst I also contribute to nature by keeping an eye on how the birds are doing in the Fermanagh area.”

Karen Calder, from AMH New Horizons Newry connects with nature by visiting her friend, Scarlett the donkey who she found by accident when she got lost.

“I always feel better when I visit her,” she says.

Seánine Currie from AMH New Horizons Antrim loves lambs and was overjoyed recently to enjoy a cuddle with a two week old baby lamb when it was brought to visit.

Oonagh O’Neill of AMH Managing The Challenge has been admiring the local fauna near AMH New Horizons Fermanagh after spotting a lovely family of ten ducklings.

“The mum was keeping her brood safe in the reeds while the drake made sure all was well before they all headed out for their first big swim,” she said.

“It was fascinating to watch this beautiful attention to their offspring and the eagerness of the little ones to head out into the water. Delighted to have had this session of duck therapy!”

Jim Brady, of AMH New Horizons Newry loves a spot of birdwatching but he wonders: “Who’s watching who?”

For more than a year of restricted movement, the importance of getting out into nature has never been more apparent to all of us.

Being isolated from friends, family, work colleagues and the usual outlets we depend on for connections and recreation, the great outdoors has been there for us.

Closest to home, the garden has been a place of calm, tranquillity and inspiration during a period of great uncertainty. But it’s not just enjoyment that people glean from gardening –  the act of weeding, planting and pottering helps relieve stress, gives people a great sense of purpose, reduces our chances of Alzheimer’s Disease and even strengthens our immune systems.

At AMH New Horizons, clients are lucky to be able to get green-fingered through a variety of courses designed to encourage the hidden horticulturist in each of them.

Eve Stott, Skills Coach at AMH New Horizons Antrim is delighted to have recently welcomed clients back to its impressive garden, complete with greenhouses and raised planting beds.

“The garden has stood empty for over a year, so for these first few weeks our focus has been on tidying up and getting the glasshouse ready to start planting seedlings again. The clients are able to come back to the service and be outside in the fresh air, socially distanced, but enjoying the connection with nature and with each other, able to have conversations and learn skills from one another,” she said.

The garden has already been planted with cherry tomato plants, chilli peppers and mangetout peas and the process of sewing a variety of flowers and vegetables in seed trays is now well underway too.

“Sunflowers and sweet pea seedlings are growing well, and we have runner beans, peppers, alfalfa, and poppies in seed trays that we will hopefully see germinate soon!” she said.

Clients have been enjoying a variety of gardening exercises, from planting runner beans in seed trays to transplanting mangetout peas into the ground which will be trained to grow up into a tepee made of bamboo canes. They are also undertaking a ‘Seeds at Home’ project, which will cater for those who have yet to return to the service since the lockdown closure.

“We are dropping off bags of soil, seeds and pots, including some recycled household items like butter tubs and mushroom trays, in which clients can learn to grow plants at home on their window ledges via zoom,” Eve added.

Deborah McCready, Project Worker with AMH everyBODY is a self-proclaimed ‘city girl’, who for the first time in years is surrounded by fields, following the purchase of her first home.

“I must say there’s something immediately calming and grounding about stepping outside the back door for a few minutes in the morning with my coffee and hearing nothing but the birds; it instils a sense of calm for what is usually a busy day ahead.

“This new environment has also led me to feel inspired to buy some house plants and flowers for the window. I’m not the most green-fingered, but there’s something satisfying about giving a plant care and watching it grow! I will have to get down to Action Mental Health’s Tannaghmore Gardens, located at AMH New Horizons Craigavon & Banbridge, for some gardening tips.”

Belfast client Paula McGibbon feels blessed to have a garden in which stands a lovely apple tree and where she can plant lots of beautiful thing in pots.

It’s a lovely spot to sit.

“Now more than ever, my garden is a place I go to take a deep breath, listen to the birds singing and enjoying the company of my cats. I have turned to nature to calm all the noise in my head.”

Aodhan Fagan, a client at AMH New Horizons Belfast admits he hasn’t always been a keen gardener until the pandemic brought out a keen interest.

“Throughout the various lockdowns and with help from family and AMH New Horizons I have begun to really love the garden. I have planted many things, including plants and vegetables, like carrots, thanks to AMH and Groundwork NI who provided me with seeds and soil growing containers and they continue to regrow.

“Through the gaps in lockdown regulations, we got a garden bench where I love to sit out and count the various birds that we feed. There is quite a variety in our South Belfast garden. Connecting with nature and enjoying many cups of tea have really helped me find comfort and solace with my own mental health throughout a stressful lockdown. I recently planted a cactus but that is a more long-term project!” he added.

Meanwhile in AMH New Horizons Fermanagh, our Skills Coach Colin Brennan and our Horticulture clients have been working through the winter growing plants from seeds and cuttings. In the past they have worked with Willowbridge Special School in Enniskillen and they are currently developing a garden for the students, spreading the joy of connecting with nature. Colin and his team have recently visited the school and donated a number of plants to their planting scheme, bringing colour, and interest to their emerging garden!

Sam potting courgette seedlings in the polytunnel in AMH New Horizons Fermanagh. Sam planted these from seed at home during lockdown!

The past year has inspired lots of people to take up a new outdoor activity and it seems that wild swimming is all the rage with more and more people taking to the water on a regular basis.

Wild swimming is essentially swimming outdoors in natural spaces, such as rivers, lakes or the sea.

There is a growing amount of evidence to suggest that cold water swimming can help to improve mental wellbeing.

• Immersing the body in cold water boosts dopamine levels and increases the release of endorphins.
• Being outdoors and #ConnectingWithNature has a proven, positive impact on mental wellbeing.
• The wild swimming community is a friendly bunch and very welcoming and encouraging! By joining a local group or beginning to swim with people you already know, we can build on new and existing friendships. 
• Keeping fit and healthy can have a huge positive impact on both our physical and mental health. Swimming is an excellent form of exercise and can help lower blood pressure, increase immunity and is considered a low-impact exercise making it more joint friendly.
• Overcoming the resistance to entering cold water can help us to build mental resilience. Over time this helps us to become more confident and boost self esteem.

We have spoken to some wild swimming fans in Action Mental Health and they tell us that it really helps their mental health and wellbeing.

Safety

If you embark on any new physical activity, we recommend you first check with your GP to make sure it is safe.

Before starting a wild swim, it is crucial to undertake a risk assessment. Never swim alone and always swim within your limits. The risks increase considerably during the winter, when there is more swell and the water and air temperature is colder. However, the risks are present all year round.

Join the Northern Ireland Open Water Swimming Facebook Page or find out more on the Discover Northern Ireland Website!