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.

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“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.

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“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.

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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!

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https://www.amh.org.uk/news/your-5-steps-to-garden-wellbeing/

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!

It’s official, this year’s theme for Mental Health Awareness Week is Connect with Nature: embracing it, getting out into it and nurturing your time while you enjoy all the sights, sounds and aromas that go with it!

The organisation behind this annual awareness campaign, The Mental Health Foundation, set the theme based on their research into the Coronavirus pandemic. This revealed that access to nature has been one of the mainstays favoured by many of us as a useful tool to help support our mental health during recent lockdowns.

Mental Health Foundation CEO, Mark Rowland said:

“Our role each year for Mental Health Awareness Week is to start a national conversation on the issues which affect our mental health and the changes needed to protect and support it. The evidence is clear that access to nature is crucial for our mental health and millions of people rediscovered that during lockdowns this year.  However, this was not the same for all of us. We want to explore why nature is so vital for our mental health and the barriers that currently exist to enjoying those benefits.” 

So while green spaces – whether private or shared – have been a sanctuary during the pandemic, we also know in general, the importance and healing power of what is now referred to as the Natural Health Service.

Just being surrounded by nature, taking a walk or choosing to go al fresco at meal times, can all impact our well-being in a very positive way. Short, measured exposure to a little sunlight tops up vitamin D levels, getting active keeps us healthy, keeping social – albeit at a distance – keeps us connected, taking an interest in our surroundings and actually noticing wildlife, trees, shrubs and flowers, all give us the chance to learn a little more and to experience the natural healing power of nature.

Nature has scientifically proven benefits to our mental health. Not only does it enhance our emotional well-being, it also alleviates feelings of social isolation – an issue which has had a negative impact on so many during the lockdown.

And while nature provides fundamental support to human survival, immersion in nature also helps people suffering from mental health conditions like different forms of anxiety and depression, certain attention disorders and mood disorders.

Activities outdoors boosts the levels of chemicals in our bodies, called endorphins and serotonin. Induced by exercise like walking, these chemicals reduce pain and improve our mood. Whatever activity you choose, it improves self-perception and self-esteem, and even the quality of our sleep.

We live busy lives, lost in thought with our ‘to do’ lists, future expectations and past regrets. It can be very difficult to become really present in the here and now. Practice makes it easier. Here are a few suggestions to help you ‘just be’ in the moment:

• Learn a little, as curiosity is a great distraction, so take photos, draw or write your experiences down.
• Bring nature indoors – grow your own food or enjoy a potted plant.
• Natural scents add to your senses; listen to the sounds of nature and feel grounded   as you touch the earth beneath you.
• Walk, run or take an outdoor exercise class.
• Relax in nature on your own or in a socially-distanced group.

Nature is your portal for calm, helping to reduce anxiety and stress-related symptoms and boosting the immune system. Connect with it in any way you can. Find out more about Mental Health Awareness Week, May 10-16 visit:

https://www.mentalhealth.org.uk/campaigns/mental-health-awareness-week

https://www.mentalhealth.org.uk/northern-ireland

#MentalHealthAwarenessWeek

Smart technology has helped Action Mental Health clients feel less lonely and isolated during the lockdown, thanks to a generous donation by The Rotary Club.

In response to the coronavirus pandemic, which had a significant impact on the way AMH New Horizons Lisburn delivered services, all of its activities ­– including accredited vocational courses, arts and crafts – had to be moved online.

Now, as restrictions begin to ease, clients are being offered a mixture of online and in-house training at the charity’s recently re-opened Lisburn premises at Railway Street.

The blended learning approach facilitate clients who are shielding and too anxious to engage in person in classes, and allows them to engage with those physically present at the service.

This engagement has been aided by the Rotary Club of Lisburn which has provided support to purchase a smart TV. The new television will be used by AMH New Horizons staff to make the delivery of this blended approach more seamless, affording clients the benefit of participating in courses including stress management, self-development and resilience building.

AMH New Horizons Lisburn Service Manager, Eoin McAnuff said: “Dr Paul McConnell, President of The Rotary Club of Lisburn, recently visited the service to see the new smart TV they kindly provided the funding for. This investment in new technology will enable us to delivered a blended approach to our training.

“This technology is a real game changer for how we deliver our services. It enables us to engage to a wider audience delivering a range of accredited and non-accredited training programmes aimed at improving the mental health and well-being of those taking part. We’d like to thank the Rotary Club for their generous support,” Mr McAnuff added.

The approach taken by staff to facilitate clients during the lockdown has enabled the majority of the diverse array of courses on offer at New Horizons, from arts and crafts to accredited courses designed to help people get back to education, training and employment.

Dr Paul McConnell, President of The Rotary Club Of Lisburn, commented: “At a time when health concerns are forefront in our minds, these newly renovated premises and facilities in the old Quaker building on Railway Street are a shining example of Action for Mental Health.

“Our Rotary Club is delighted to be part of this, their “New Horizon”, and to support Eoin McAnuff and his dedicated support team. Well done!”

Local Alliance councillor, Sorcha Eastwood was among guests to view the facilities of the recently relaunched service. “The team at AMH New Horizons are all doing such valuable work. It is really important that links between gaining confidence and a sense of purpose, are made, to maintain good mental health – it means we can better support each other to stay well.”

One of the clients, Susanne Berrill, commented: “It has been a lifeline; it has made it possible to connect with people I haven’t seen in a while and has been great for my mental health.”

“I find it is good; it has helped me feel connected to people whenever I am not physical able to.  It has made me feel included and the classes give me a routine and keep my brain active. Because of blended learning, I feel better about myself and its lovely to have support from clients and staff which I otherwise may not have had,” agreed Emma, another client.

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.

 The UK’s estimated number of households with a garden has risen to 90% with half of the population classed as gardeners. Not surprisingly, gardening is an important national pastime with many of you enjoying your outdoor green space. The perennially popular National Gardening Week got underway this week and getting outdoors, so widespread during recent lockdown measures, offers an escape and a way to be at one with nature.

Stress is a worldwide problem causing physical problems such as high blood pressure, digestive issues and muscle tension. Long-term stress can lead to serious health issues including anxiety and depression. The great thing about gardening is that current research shows stress levels which impact on mental health and wellbeing may be reduced. 

Here are your five steps to garden wellbeing:

• 1. Get outside & connect with and pay attention to nature.
• 2. Learn new skills & plant for the future. 
• 3. Be active – always plenty of jobs to do!
• 4. Connect with others – at a socially distanced level.
• 5. Give something back . . . something you’ve grown or even your time.

Where to grow and why . . .

Growing whether privately in your own garden, in window boxes or vertically if your green space is a balcony, or communally; in shared spaces such as allotments or community gardens, not only offers a source of physical activity, but also gives independence and helps reduce loneliness and stress. 

Engaging with others in a social environment is likely to initiate conversations while developing new knowledge and skills. There is also emerging evidence that the associated activity may be useful in preventing falls by maintaining balance and keeping people active. All great news for this wonderful outdoor activity which also brings achievement and enjoyment through the production of fruit, vegetables, flowers and landscaping your space, no matter how modest.

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Did you know ??

In many of our services, Action Mental Health offer clients the opportunity to take part in Horticulture classes and gain qualifications, we also have 2 garden centres – open to the public – in Tannaghmore, County Armagh (T 028 3834 2220) and Downpatrick, County Down (T 028 4461 3791). The “Shedders” attending the AMH Men’s Sheds in Fermanagh, Steeple Antrim and Downpatrick are also keen gardeners, growing their own food to use in their catering classes! They also build a range of garden furniture and planters for visitors to buy. Get in touch to find out more!

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Find your garden happy at #NationalGardeningWeek 

National Gardening Week runs from Monday 26 April – Sunday 2 May 2021.

Today is National Workplace Wellbeing Day #WorkWell21. Ibec (Ireland’s largest lobby and business representative group) have been encouraging organisations to focus on social, mental and physical well-being this April.

The team at Action Mental Health have been practicing what they preach to help support well-being in an initiative to mark #StressAwarenessMonth.

Employees have been taking part in quizzes, 80s exercise classes, undertaking self-care and stress management sessions and also walking round their local area to appreciate nature while getting active. Each of the activities have been based on the principles of the Five Ways to Well-Being.

Like most global workforces, employees of the AMH network have been working in isolation from home for the majority of the pandemic, being denied the camaraderie of working alongside colleagues.

As a result, AMH’s resilience and well-being teams collaborated to devise a programme to bring together the disparate teams across the charity’s diverse services throughout Northern Ireland.

Action Mental Health’s MensSana service joined with its sister initiative, the Our Generation project and AMH Works, to host seven well-being events based on the tenets of the Five Ways to Well-Being.

The Five Ways were established to support and promote better mental health and encourage people to learn, connect, take notice, keep active, and to give.

AMH’s Amanda Jones stated: “Encouraging staff to learn, AMH Works has been teaching them how to manage stress and build resilience to help them face the personal and professional challenges which have emerged during the pandemic. The service’s programme provided staff with top tips on recognising their own stress levels, advice on reducing stressors at this time and signposted them to further support if they needed it.

Staff were also prompted to give – by getting themselves a much deserved break – and to practice self-care during the continuing restrictions on our freedom of movement as a result of the lockdown. Staff who took part were led through relaxation exercises, learning the techniques to help them unwind and recharge after a busy day at work

The importance of connecting was facilitated by coffee and quiz sessions which had staff pitting their knowledge against each other as they enjoyed a bit of craic and banter. The sessions brought together staff from across Action Mental Health’s services across Northern Ireland, many of whom were meeting for the very first time during the Zoom events.

Everyone was encouraged to get active as well, as part of the well-being initiative, promoting the scientifically proven benefits activity offers our mental health. And at AMH we got active by going retro, and taking part in the 80s Fit with Bruno sessions. Those who had packed away the 1980s leg warmers and leotards in the roofspace, got them out, dusted them off and donned them for the online fitness sessions led by personal trainer Bruno Machado to some iconic tunes from the era.

Finally, staff were advised to take notice by the mindful mile challenge. For the challenge, employees were encouraged to head out for a walk at lunchtime, noticing their surroundings that they might miss while rushing through the business of their hectic lives, home schooling and back-to-back Zoom meetings. Staff was asked to take photos of their locale on their brief walk and to share in a staff show and tell, while enjoying a cuppa together.

Sam, from Action Mental Health’s Fundraising Department said: “The quiz was such fun and it was so good to see the faces of many colleagues I haven’t seen in nearly a year. It lifted my spirits.”

John from AMH New Horizons Antrim said: “Taking part in the Stress Awareness Week quiz activity provided me with an opportunity with some down time during my working day to take part in a fun activity with colleagues across the organisation. We all had a bit of fun and a laugh and still could not win even with two of us on the team. I appreciated the time away from my desk.”

“Pre-covid it was easier to have a laugh and a joke with colleagues but it is more challenging now as we are primarily working online,” said Gillian our Peripatetic Service Manager. “Hopefully AMH do it again and give us some notice so John and I will have plenty of time to revise. That way we might actually get a couple of questions right,” she quipped.

AMH Works is a mental health training and consultancy service working with some of Northern Ireland and the UK’s leading organisations.

Our programmes teach the skills needed to support and maintain healthy resilient workplaces for every level of employee. Our programmes have a proven positive impact on health and wellness, reducing sickness absence and can help to make your workplace a more effective and resilient place to work.

AMH Works offer a programme of interactive and engaging training courses for all levels of employees. One of our most popular is The Mindful Manager.

The main aims of the mindful manager workshop are to give managers the tools required to identify issues staff may be having in the workplace and equip them with the conversational skills to facilitate a solution before issues cause significant loss of productivity/absenteeism. Participants will learn and apply their knowledge through a series of interactive, thought-provoking and group discussion based activities. Participants will also learn and apply the mindful manager model – a unique and simple tool that can be used to support employees with their mental wellbeing and direct both the individual and their employer to local support should they need it.

Here’s what some of our recent trainees had to say –

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To find out more about our AMH Works’ programmes click here or email Rachael Power – [email protected]

Giving employees and employers the tools to cope with the pressure & stress

AMH Works are specialists in mental health and emotional well-being training and consultancy, working with some of NI’s and the UK’s leading employers. Our training programmes enable individuals to gain the skills for personal well-being and to contribute to healthy, resilient workplaces. We offer the option of online training and face to face training at your business premises by a qualified and professional trainer with the provision of follow up support where appropriate.

One of our most popular courses is the 2 hour bite sized – Personal Resilience Workshop.

The main aims of the personal resilience workshop are to equip employees and employers with the best methods to cope with the pressures and stresses of life, whilst providing an overview of stress and thought management through an evidence-based, informative and supportive structure. Participants will learn how to look after their own mental and physical wellbeing with lifestyle choices and will also be provided with the opportunity to engage in short moments of relaxation mindfulness.

Find out more about our programmes here.

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Find out more about our AMH Works’ programmes click here or email Rachael Power – [email protected]