With today (October 10) World Mental Health Day, we’re excited to share details of our major new campaign, which aims to raise awareness of mental health issues in Northern Ireland and raise vital funds for our services. Supported by local actor, James (Jimmy) Nesbitt, along with our ambassador, Olympic Champion Rhys McClenaghan, the “I AM SOMEONE” campaign officially launched at Stormont’s Long Gallery yesterday (October 9).

At the heart of the campaign – which shares stories from Action Mental Health clients who have accessed support from our various services – is a message that, with the right intervention, recovery is possible. With one in five adults experiencing mental health issues and one in eight children encountering emotional difficulties, it subsequently shows the human side of these statistics.

James Nesbitt, who introduced the campaign trailer via video message, said: “I’m delighted to be supporting Action Mental Health’s “I AM SOMEONE” campaign. Mental health matters and it’s something which affects us all. We often hear about how bad healthcare waiting lists are in Northern Ireland and how mental health services are close to breaking point. We therefore need to ensure that timely access to support is there when and where people need it.

“Action Mental Health’s “I AM SOMEONE” campaign reminds us that that one in five person could be someone you know. It could be your friend, neighbour, co-worker … It could even be you. As the saying goes, it’s always darkest before the dawn, but remember – no matter how dark it gets, help is out there and recovery is possible.”

Our ambassador and Olympic Gold Medallist, Rhys McClenaghan, who attended the launch in person, told the audience he hoped the campaign would “keep the conversation going about mental health and serve as a reminder to us all that there are real people behind the statistics we read about but that help is available, no matter what you’re going through.”

Meanwhile, our CEO, David Babington, added that, when discussing the statistics behind service delivery it was easy to forget that “we are talking about people – their lives, their careers, their futures.”

“This campaign provides some ownership to those who experience a wide range of mental ill-health and, as a result, are directly affected by ongoing funding cuts, closures of support services and programmes,” he said. “‘I AM SOMEONE’ forms part of our wider efforts to highlight the need to protect and enhance mental health service provision across Northern Ireland. If we are to truly implement the transformation agenda, we need to acknowledge the critical role played by the community and voluntary sector in delivering support to the most vulnerable in our society.”

With three of the five Action Mental Health clients also attending the launch on the day – Vicky, Ross and Deirdre – they shared some of their stories to those assembled as part of a panel discussion, facilitated by NI presenter and reporter, Barra Best. Meanwhile, Northern Ireland’s Mental Health Champion, Professor Siobhan O’Neill, was also in attendance and discussed the wider impact of poor mental health on society, the local economy and local communities.

She said: “As Mental Health Champion, I’ve seen the amazing work undertaken by community and voluntary sector services across NI, to support those struggling with their mental health. It’s wonderful to read the stories of the people who have benefited from the support offered by Action Mental Health and it’s important that we celebrate these services, and acknowledge their essential role in providing support to people across NI.

“However, every day more and more services are struggling to keep their doors open as funding grows thin. We urgently need investment in the third sector and full funding for the Mental Health Strategy to achieve the transformation of mental health so all those people who are struggling can receive the help that they need.”

With October being Menopause Awareness Month, this is a great opportunity to focus conversation on something which affects half the population here in Northern Ireland – and indeed, the world over. Still sometimes considered a taboo topic, the menopause (and perimenopause) is a significant time in a woman’s life – and how this transitional period is experienced is very much individual to each person.

Menopause, as explained by the NHS, is “when your periods stop due to lower hormone levels. It usually affects women between the ages of 45 and 55, but it can happen earlier.” Menopause can also occur following surgery to remove the ovaries or uterus and can be triggered by cancer treatments such as chemotherapy.

Perimenopause, meanwhile, is when the symptoms of menopause occur alongside your periods, so it ends once periods have stopped for 12 months – and then menopause begins.

Common menopause and perimenopause symptoms can include (but are not limited to):

• Mental health issues such as anxiety, problems with memory or concentration (‘brain fog’), depression, mood swings and low self-esteem.
• Irregular periods.
• Physical symptoms such as hot flushes, trouble sleeping, palpitations, headaches/migraines, muscle pain and various other symptoms.

The theme for World Menopause Day 2024 – which takes place on October 18 and is spearheaded by the International Menopause Society – is Menopause Hormone Therapy (also known as Hormone Replacement Therapy or HRT in the UK).

HRT is “the main medicine treatment for menopause and perimenopause symptoms … which replaces hormone that are at low levels. There are other treatments if you cannot, or choose not to, have HRT.” (NHS).

In the first of our series of menopause-related blogs this month, we’ve subsequently spoken with one of Northern Ireland’s first accredited menopause specialists, Dr Siobhan Kirk, to get her views on using HRT and to chat about the menopause in general, along with its potential associated effects on mental health.

Always access accurate advice

An accredited menopause specialist and trainer with the British Menopause Society, Dr Kirk is also a fellow of the Royal College of Obstetricians and Gynaecologists and the Faculty of Sexual and Reproductive Healthcare (FSRH). In addition to this, she is on the Specialist Register for Community Sexual and Reproductive Health and is chair of the NI FSRH Committee and FSRH rep on the Royal College of Obstetricians & Gynaecologists (RCOG) NI Committee.

As a full-time Consultant in Sexual and Reproductive Health in Belfast HSC Trust, Siobhan primarily works with women presenting with POI (Premature Ovarian Insufficiency), as well as with those who are in early menopause following cancer treatment or surgery. Patients also include women with complex medical problems and those experiencing bleeding issues with HRT.

Initially only one of two accredited menopause specialists in Northern Ireland, Dr Kirk said that there had been an increased uptake in menopause training over the past few years, which was great. However, she added that, alongside the certified advice available to women, there was also a lot of misinformation circulating about the menopause, so her advice was always to seek support from reputable sources.

“Women need more accurate information,” she said. “There are a lot of people jumping on the menopause bandwagon and trying to make money out of women. There’s a lot of misinformation out there.

“The majority of menopause care is delivered through primary care, so that’s where education needs to be focused. General practice is on its knees all over the UK, so it’s difficult, as it’s very hard to do a menopause consultation in 10 minutes. It’s also a bit of a postcode lottery for treatment and advice.”

Considering this year’s World Menopause Day theme of HRT, Dr Kirk said that because every woman experienced the menopause differently, how they managed it was therefore very unique to them. As a result, HRT could work well for some, but might not be the best option for others. Some women may also experience lots of menopause symptoms, while others may experience fewer symptoms or, indeed, none at all.

“HRT is a very individual thing,” she said. “Not everybody needs HRT and not everybody gets symptoms. The main reason for taking it is for the symptoms, but some women can feel left out if they have no symptoms. There are a lot of women coming forward for advice who are doing fine and don’t have symptoms. There are unrealistic expectations too – some people think HRT can fix everything.”

Menopause mental health

Dr Kirk added that it was important to consider the mental health implications of the menopause alongside any physical symptoms women may experience.

“Sometimes the psychological symptoms can be worse than the hot flushes and the sweats,” she said. “Unfortunately, some of these women are still being offered anti-depressants, rather than HRT. Sometimes, CBT (Cognitive Behavioural Therapy) might be a better option as well – it’s all very individual.

“We need to raise awareness of the psychological aspects of menopause. The anxiety is quite often crippling and it’s often out of your control – for example, lying awake at night worrying about things. If you have no previous history of mental health issues and it all ties in with perimenopause, then HRT is the first plan, rather than anti-depressants.Existing mental health conditions can also exacerbate those experienced during menopause, sopsychologists and psychiatrists need to educate themselves around this.”

When it comes to advising women on where to go for accurate advice on the menopause and perimenopause, Dr Kirk said she recommended visiting the Women’s Health Concern website for accredited information.

Women’s Health Concern (WHC) is part of the British Menopause Society and has been providing accredited, independent advice to women on menopause, gynaecological and reproductive health since 1972. According to their website, lifestyle choices play a key role in managing menopause symptoms:

“Hormone Replacement Therapy (HRT), Cognitive Behavioural Therapy (CBT) and other complementary and alternative treatments can all be very helpful, but the transition to menopause is a good time to review your lifestyle. Not only can this help manage menopausal symptoms in the short term, it can lay the foundations for good health through perimenopause, menopause, and the years to come.”

Other local menopause resources are Menopause NI – which aims to raise awareness and to educate about the menopause – and Menopause Together (Northern Ireland’s first menopause charity), both of which are running conferences in October.

Dr Kirk added that, with more conversations happening around menopause online and elsewhere – which was positive – this did also increase the risk of inaccurate information circulating. Obtaining advice from reputable sources such as Women’s Health Concern and linking in with reliable support locally was therefore key.

For women seeking help with the menopause her top tips are:

• Access accurate sources of information.
• Make the GP your first port of call.

Resources:

• NHS: https://www.nhs.uk/conditions/menopause/
• British Menopause Society: https://thebms.org.uk/
• Women’s Health Concern: https://www.womens-health-concern.org/
• International Menopause Society: https://www.imsociety.org/?v=7885444af42e
• Dr Siobhan Kirk: https://www.drsiobhankirk.com/
• Menopause NI: https://menopauseni.com/
• Menopause Together: https://menopausetogether.org/

Many of us love a good story, but did you know that reading – as well as writing your own stories – can positively influence your mental health?

Whether you enjoy fiction or non-fiction, research indicates that reading can help to improve our wellbeing, while creative writing can also increase happiness and thereby support our mental health.

Literacy as a therapeutic tool

No matter what age you are, the research shows that literacy can boost your mental health and wellbeing, with children, teenagers, students and older people all benefitting. So, if you’re struggling with your mental health, then activities such as reading, journaling or writing stories and/or poetry can all have therapeutic benefits.

Even the simple act of writing down a list of what’s worrying you can alleviate anxiousness, so putting pen to paper (or writing on your iPad or computer) can really help. It allows you a space to express thoughts, feeling and emotions and has long been used as in therapy to help people cope with difficult experiences.

Research into the ‘Emotional and physical health benefits of expressive writing’ (Cambridge University Press, 2018) found that writing about traumatic, stressful or emotional events improves physical and mental health – both in clinical and non-clinical environments.

A study from the National Literacy Trust (2018), meanwhile, showed that “children who are the most engaged with literacy are three times more likely to have higher levels of mental wellbeing than children who are the least engaged (39.4% vs 11.8%).” [1].

Another 2023 study [2] which looked at the effects of literacy on student mental health and wellbeing found that “through reading, creative writing, and bullet journaling, the students found relaxation and immersion, were able to release and process emotions, and reflect on their mental health.” By engaging in these activities, the study also showed that the students built up more positive self-esteem and had increased opportunities for benefitting from supportive relationships.

According to research from the University of Plymouth and Nottingham Trent University (2023) reading and writing poetry can also help people cope with loneliness, isolation and depression [3]. Indeed, during the pandemic, they studied a website (now archived at poetryandcovid.com) where people shared their own poetry and read other people’s.

The researchers discovered that, of the 400 people surveyed from the website, more than half said that reading and writing poetry had helped them cope better with feeling lonely or isolated. Meanwhile, 50% said that poetry had helped them manage their feelings of anxiety and depression.

Creative writing at Action Mental Health

At Action Mental Health, we offer a wide range of programme and services to help people manage their mental health and wellbeing, some of which include creative writing workshops. Indeed, our Skills Coach Trainer, David Allen, has facilitated a variety of creative writing-related workshops for clients through our Antrim and Larne outreach programme, focusing on everything from narrative fiction and short story writing to poetry and children’s picture book writing.

“We’ve covered areas such as plot and structure, characters, setting, point-of-view, narration, dialogue, themes and symbolism,” he said.

“With the poetry, we looked at different forms of poetry, such as blank verse, free verse and sonnets, along with figurative language, rhyme, rhythm and meter. I think our clients also enjoyed the children’s picture book course, as we were able to incorporate many of the above elements, but adapt them for young children.”

He added that Michael Di Maggio, a client from the Larne outreach programme was so inspired that he actually went on to publish his own children’s book, Luna’s Mission to the Moon.

Clotworthy House exhibition

With the Five Ways to Wellbeing focused on connecting with people, getting active, taking notice, learning and giving, creativity feeds into each of these in various ways, with creative writing just one example of something you can do.

Joining a book club or reading group is another way to connect with people and get creative, while workshops like those offered at Action Mental Health and other organisations are also great ways to enhancing wellbeing.

Having participated in various creative workshops recently, our clients from Antrim will subsequently be exhibiting some of their work at Clotworthy House at Antrim Castle Gardens in October.

One piece of work that will feature is a poem entitled The Fear, by Jill O’Neill, which she was motivated to write after attending one of Dave Allen’s creative writing courses and describes living with poor mental health.

John Davis, service manager at Action Mental Health’s Antrim location, said: “Our client art exhibition will be open to the public until the end of October. The exhibition will consist of a selection of work completed by our Antrim clients, showcasing their work using different mediums, such as fine art, abstract art, pencil and photography.

“This is a great opportunity for clients to see their work displayed in public areas and to be purchased, which really does boost their confidence and self-esteem.”

The launch event will take place at Clotworthy House at Antrim Castle Gardens on Monday, October 7 at 10.30am. It will be officially opened by the Mayor and the exhibition will be available to view until the end of the month.

References

[1] Clarke, C., Teravainen-Goff, A. (2018) Mental wellbeing, reading and writing: How children and young people’s mental wellbeing is related to their reading and writing experiences. National Literacy Trust, London.

[2] Peach, E. (2023) Creative Mental Health Literacy Practices: A Qualitative Study Exploring How Students Use Literacy to Promote Wellbeing and Manage Mental Health Conditions While at University. Int J Environ Res Public Health; 20(15): 6475.DOI: 10.3390/ijerph20156475

[3] Caleshu, A., Waterman, R. & Kemp, S. (2023). Poetry and COVID-19: the benefit of poetry and the poetryandcovidarchive.com website to mental health and wellbeing. Journal of Poetry Therapy, 37 (3), 198–218. https://doi.org/10.1080/08893675.2023.2250921

Grief is something which will affect us all at some point in our lives, but everyone experiences it differently and will cope with it in their own unique way. What works for one person won’t necessarily be right for another – and that’s ok.

National Grief Awareness Day takes place on 30 August every year and aims to open up the conversation around grief, raising awareness about how it can manifest in our lives – and how we can cope when this happens. Whether you’re currently navigating the complexities of grief, or you know someone who’s grieving, understanding grief and the ways in which we can work through it can help both with your own experience and in supporting others.

We often associate grief only with death, but there are lots of circumstances that can lead people to grieve. This could include the loss of a family member/loved one (people or pets), breakdown of a relationship, job loss, coming to terms with a chronic illness or other health condition, financial losses or loss of freedom.

While there are no defined ‘stages’ of grief, there are some common emotions and reactions linked to loss. Physical effects can include weight change, poor sleep, resulting in tiredness and aches and pains from stress-related tension. Behavioural effects can include withdrawing from social activities/not leaving the house, forgetfulness, poor concentration, excessive worrying about loved ones. Emotional effects can include sadness, loneliness, anger, guilt or feeling numb.

No one’s experience of grief will follow the same path and, for some, this will be meandering while for others, it might be more linear. Whether grief ebbs and flows in your life in varying periods of intensity or peaks at a certain point, there’s no ‘right way’ to experience grief and all responses are valid. Learning to live with grief, in whatever form it takes, is a challenge, but there are ways in which you can support yourself and others.

While a nothing can make grief ‘go away’, there are things you can do that help you while navigating grief:

• Self-care e.g. drinking enough water, showering and getting dresses, going outside

• Speaking to someone, whether a therapist/counsellor or friend/family member

• Looking after your physical as well as mental health e.g. getting enough sleep, moving (simply getting outside to go for a walk), eating well

• Writing down how you feel – putting things onto paper can help you tell your own story and has been proven to reduce stress

Sometimes it’s hard to know how to support someone who is experiencing grief. There are small things you can do that could make a big difference:

• Listen more, speak less.

• Help with daily tasks e.g. cook a meal for them or do the shopping.

• Encourage them to seek professional support if needed – and offer to drive them to their first therapy session.
• Give them time and understand that there is no instant ‘cure’ for grief or a ‘one size fits all’ approach to handling it.

If you or someone you know is grieving and you would like to explore professional support, you can reach out to:

• Cruse Bereavement Care: https://www.cruse.org.uk/

• Bereaved NI (NI Bereavement Network): https://bereaved.hscni.net/

• Blue Cross Pet Loss support: 0800 096 6606 / https://www.bluecross.org.uk/pet-bereavement-and-pet-loss /

And if you require urgent help, you can contact Lifeline (Northern Ireland’s crisis response helpline): 0808 808 8000 / https://www.lifelinehelpline.info /