The effects of the coronavirus pandemic have become a physical reality for Northern Ireland, sending us indoors for an indeterminate period.

However, as we isolate ourselves and exercise social-distancing from others when we head to the shops for necessities, it’s vital we don’t allow Covid-19 to burden our mental health with excessive worry, fear and anxiety.

Northern Ireland society, like the rest of the UK, now finds itself at the beginning of an unprecedented experience, one that few among us could have ever envisaged. Some may be viewing it as a welcome retreat from the hectic rush of modern life, but many may be fearful of the enforced isolation it now presents.

For people living with mental health issues, the stress and anxiety this ‘new normal’ heralds, may be exacerbated by the prospect of losing contact with people they depend upon. It is well established that many people living with anxiety have less tolerance to uncertainty, and in the current situation, it’s understandable that some people may feel overwhelmed and begin to catastrophise – and imagine the worst case scenario.

However, coming, as Covid-19 does, in an era of a 24/7 online world, there is a whole raft of networks, advice and virtual assistance to turn to for support (see bottom). But while help is there, it can all become too much at times, so why not adopt some of the following tips to help you cope.

MUTE

If you’re feeling overwhelmed by the barrage of Covid-19 on social media, news and chat groups, it may be time to press ‘mute’.

• Try to limit your exposure to news sources which are covering the coronavirus issue as this only serves to feed fear;
• Ensure that you have some mental ‘downtime’ woven into your daily schedule;
• Embrace the Five Ways to Well-Being:
  • Connect – even if you can’t physically be with your friends and loved ones, connect with them via phone, email, Skype, Facetime – whatever way you choose;
  • Be Active – exercise may be limited at the moment, but it makes us feel good and we can still go for a walk – while keeping a distance of two metres – between yourself and other people; make your home your gym by following an online video or make up a circuit of exercise in your garden;
  • Take Notice – this tip advocates stopping and pausing or take a moment to look around you now and take notice of the beautiful, new, unusual or extraordinary things in your everyday life. Even if your options are limited at the moment, there’ll be something to notice;
  • Keep Learning – these troubling times might be the perfect opportunity for you to learn a new thing, while you’re prevented from carrying on your day-to-day routine. You can access countless ‘how to’ videos online these days so why not learn a new craft or hobby, a new instrument or even a new language;
  • Give – The opportunity to give to others may be limited at the moment however, you could help an elderly neighbour in self-isolation by buying them groceries or offering to walk their dog, while still following the official hygiene advice on preventing the spread of Covid-19.

Anxiety UK promotes the APPLE technique which encourages us to Acknowledge, Pause, Pull back, Let go and Explore:

• Acknowledge – Notice and acknowledge the uncertainty as it comes to mind.
• Pause – Don’t react as you normally do. Don’t react at all. Just pause and breath.
• Pull back – Tell yourself this is just the worry talking, and this apparent need for certainty is not helpful and not necessary. It is only a thought or feeling. Don’t believe everything you think. Thoughts are not statements or facts.
• Let go – Let go of the thought or feeling. It will pass. You don’t have to respond to them. You might imagine them floating away in a bubble or cloud.
• Explore – Explore the present moment, because right now, in this moment, all is well. Notice your breathing and the sensations of your breathing. Notice the ground beneath you. Look around and notice what you see, what you hear, what you can touch, what you can smell. Right now. Then shift your focus of attention to something else – on what you need to do, on what you were doing before you noticed the worry, or do something else – mindfully with your full attention.

We’ve gathered up a list of sources of support you might find useful to help safeguard your mental health during these unsettling times:

A HELPING HAND

Government: Keep up to date with the latest advice and support from the government. It’s important to use trustworthy sources.

NHS: https://www.nhs.uk/oneyou/every-mind-matters/coronavirus-covid-19-staying-at-home-tips/

Rethink: https://www.rethink.org/news-and-stories/blogs/2020/03/coronavirus-advice-for-carers-of-those-with-severe-mental-illness/

Anxiety UK: https://www.anxietyuk.org.uk/products/anxiety-condition/health-anxiety/health-anxiety-fact-sheet-instant-download/ Contact Anxiety UK by email ([email protected]) or by calling the helpline on 03444 775 774 between the opening hours of 9.30am – Public Health Agency’s Minding Your Head service at https://www.mindingyourhead.info/

Parent Line: https://www.familysupportni.gov.uk/Service/7157/parenting-support/parentline-ni–children-in-northern-ireland

Mental Health Foundation: https://www.mentalhealth.org.uk/

Aware NI: https://www.aware-ni.org/how-we-can-help-you/aware-ni-online-support-groups.

Minding Your Head: https://www.mindingyourhead.info/

HELP FOR CHILDREN AND YOUNG PEOPLE

Childline: Webchat with Childline, available 9am-midnight

Find more support for young people & students

Young Minds: Read this blog from Young Minds on what to do if you’re anxious about coronavirus; https://youngminds.org.uk/

Kooth: https://www.kooth.com/

URGENT HELP

Samaritans – 116 123

Lifeline – 0808 808 8000

Childline – 0800 1111

Many thanks to Hugh from AMH MensSana who has put together some ideas of how the “5 Ways to Well-being” can help during this time of social distancing. Download our infographic to stick on your fridge!

A message from our Chief Executive, David Babington

As everyone will be aware, the situation our society faces at present with Covid-19, is unprecedented.

Action Mental Health is first and foremost, committed to continuing to support the mental health and well-being of our clients and the staff who are there for them. We are continuing to monitor and adhere to all Public Health Agency guidance.

Given the rapidly changing picture and latest Government advice, we want to reassure all clients and service users that we are at present focusing all our efforts on developing new ways of working that will allow us to continue providing services in the coming days and weeks. In the meantime, we have had to make the decision to close all Action Mental Health sites for face-to-face contact from today – Monday 23rd March 2020, until further notice.

This decision has not been taken lightly, however we feel this is now the only course of action available that will allow us to protect the health and safety of everyone concerned. These changes will apply to all of Action Mental Health’s services across Northern Ireland. We plan to move to remote working to ensure services are maintained for those who need us.

All clients are being contacted to advise them on how we will be supporting them in the coming period.

We will also continue to keep everyone updated on our website, social media channels and through our range of local services.

Whatever happens and no matter how our service delivery changes in the coming days, our commitment will not change – we will be supporting our clients wherever they are, in AMH facilities, in their home and across our local communities.

I would like to say a huge and heartfelt thanks to you, for your ongoing support, patience and understanding during this time.  I would also like to pay tribute to my AMH colleagues, who are working hard to ensure our work continues in these uncertain times. Their dedication and commitment to our clients, is clearer today than it’s ever been.

Best wishes, 

David Babington

The COVID-19 crisis is proving to be an anxious time for most of us, and with school closures, rumours of lockdowns and fake news it can be overwhelming for all of us – including our children.

Our friends at Action for Children have offered tips on how to help your children cope with stress and a host of other issues that can affect their mental health and well-being. Action for Children’s Building Sound Minds App/Website offers parents support too, with the option of an online chat or phone call with its staff throughout the UK. Visit  https://minds.actionforchildren.org.uk/

Support can also be found on the Young Minds Website https://youngminds.org.uk. It provides useful resources and advice on looking after our mental health while social distancing or self-isolating and talking to your children about coronavirus.

 Ten tips inspired by Young Minds Parents’ Helpline:

• Try not to shield your child from the news, as it’s likely they will find out somehow
• Talk to your child about what is going on, starting with how much they have heard so far
• Try to answer their questions and reassure them in an age-appropriate manner. Remember, you do not need to know all the answers, but talking can help them feel calm
• Reassure your child that it is unlikely they will get seriously ill, and if they do feel ill you will look after them. Your child might be concerned about who will look after you if you catch the virus. Let them know the kind of support you have as an adult so that they don’t feel they need to worry about you
•  Give some practical tips to your child about how they can look after themselves. For example, show them how to wash their hands properly, and remind them when they should be doing it
• Keep as many regular routines as possible, so that your child feels safe and that things are stable
• Spend time doing a positive activity with your child (e.g. reading, playing, painting, cooking) to help reassure them and reduce their anxiety. This is also a great way of providing a space for them to talk through their concerns, without having a ‘big chat’
• Encourage your child to think about the things they can do to make them feel safer and less worried
• Be aware that your child may want more close contact with you at this time and feel anxious about separation. Try to provide this support whenever possible
• Remember to look after yourself too. If you yourself are feeling worried, or anxious about coronavirus, talk to someone you trust who can listen and support you
• There are more resources on the Young Minds website to help families cope with sleep difficulty and stress-related issues.

There are also helpful apps on mindfulness and mediation, including Headspace, Calm and Insight Timer. 

Further help

Lifeline – support for those in distress or despair:  0800 808 8000

Childline 0800 1111

Get help and advice about a wide range of issues, call on 0800 1111, talk to a counsellor online, send Childline an email or post on the message boards.

Samaritans 24 hour helpline – 116 123

Parent Line NI operate a WebChat through www.ci-ni.org.uk Monday to Thursday 9am-9pm, Friday 9am -5pm and Saturday 9am-1pm.Helpline on 0808 8020 400 to avail of any of these services. Opening hours are, Monday to Thursday 9am-9pm, Friday 9am -5pm and Saturday 9am-1pm.

24 Hour Domestic and Sexual violence Helpline 0808 802 1414

As Northern Ireland announces the first death from coronavirus, anxiety levels may be rising among us.

It is normal to feel anxious and stressed in these times of troubling news headlines, and on top of our previous tips to help you cope, there are more ways of lessening feelings of panic and despair, and to help us through the continuing crisis.

Let’s begin by being as calm, wise and kind as possible to each other as we take positive steps to look after our mental and physical health.

There are a number of things you can do to help tackle the physical symptoms of anxiety, such as the simple 5-4-3-2-1 Coping Technique. Name five things you can see; name four things you can feel; name three things you can hear; name two things you can smell; and lastly, name one good thing about yourself.

Deep breathing exercises can also help you manage stress levels and relax your body if you feel burdened by anxiety.

The use of essential oils can also help you tackle moments of anxiety. By keeping some close, in your pocket or bag, you can use them whenever you need a distraction from feelings that overwhelm you. Lavender oil can also aid sleep when you go to bed.

Music can also help you in times of stress. Listening to a repeated sound of between 35-65 bpm – including soft and relaxing instrumental music – can help slow the heard and reduce the amount of cortisol that your body produces in times of stress.

Items known as Grounding Props can also help. They are items you can carry around with you that you can hold in your hand at times of stress and which can help bring you back to the present moment. For example a keyring, a favourite wallet photo or inspirational quote or a keyring – it’s your choice.

Getting out into nature is a great way of boosting your emotional well-being. A daily dose of nature, even if just ten minutes out in your garden or any green space, lowers stress, improves mental focus and reduces tiredness.

There is an exercise known as the ‘Three A Day’ which prompts you to choose three small positive actions to complete each day. You can choose whatever you want, from drinking more water, walking a certain distance or simply getting up out of bed at a certain time – again, it’s up to you.

Social distancing and self-isolation

If you are self-isolating and find yourself at home, there are so many things you can do to help fend off boredom and to lessen the chance of getting stressed or anxious…

More help is at hand:

Anxiety UK https://www.anxietyuk.org.uk/products/anxiety-condition/health-anxiety/health-anxiety-fact-sheet-instant-download/ Contact Anxiety UK by email ([email protected]) or by calling the helpline on 03444 775 774 between the opening hours of 9.30am – Public Health Agency’s Minding Your Head service at https://www.mindingyourhead.info/

Mental Health Foundation – https://www.mentalhealth.org.uk/

Aware NI are also offering online support groups – https://www.aware-ni.org/how-we-can-help-you/aware-ni-online-support-groups.

URGENT HELP

Samaritans – 116 123

Lifeline – 0808 808 8000

Childline – 0800 1111

There are a number of free Apps which can also help alleviate stress levels, including:

Chill Panda

Catch-It

Silver Cloud

The global coronavirus outbreak has caused considerable concern among communities across the world. Nearly everyone has a friend or family member who falls into an ‘at risk’ category and who they are particularly worried about. Those who suffer from an underlying health condition may be even more worried about their health.

It can be easy for anyone to struggle to manage their anxiety levels when faced with such a swiftly-changing situation and it is natural to fear the unknown and to feel worried when we lack control over our lives.

But there are simple things we can do that may help, to stay mentally and physically well during these unsettling times, like avoiding news overload and believing everything you read on social media that comes from anything but the real experts.

• Limit the amount of time you spend reading or watching things which aren’t making you feel better. Perhaps decide on a specific time to check in with the news;
• There is a lot of misinformation swirling around – stay informed by sticking to trusted sources of information such as government and NHS websites
• Take control by muting key words which might be triggering on Twitter and unfollow or mute accounts
• Choose one of the Mute Notifications for a certain time on WhatsApp groups and hide Facebook posts and feeds if you find them too overwhelming.

Another way of coping with the stress of the coming months of uncertainty, is by embracing the Five Ways to Well-Being, developed by the New Economics Foundation.

The Five Ways provide five key steps that you can take as your mental ‘five-a-day’ to contribute to your overall well-being and during this unprecedented time, they may provide something to help you cope:

•          Connect – even if you can’t physically be with your friends and loved ones, connect with them via phone, email, Skype, Facetime – whatever way you choose.

•          Be Active – exercise may be limited at the moment, but it makes us feel good and we can still go for a walk – while keeping a distance of two metres – between yourself and other people; make your home your gym by following an online video or make up a circuit of exercise in your garden.

•          Take Notice – this tip advocates stopping and pausing or take a moment to look around you now and take notice of the beautiful, new, unusual or extraordinary things in your everyday life. Even if your options are limited at the moment, there’ll be something to notice.

•          Keep Learning – these troubling times might be the perfect opportunity for you to learn a new thing, while you’re prevented from carrying on your day-to-day routine. You can access countless ‘how to’ videos online these days so why not learn a new craft or hobby, a new instrument or even a new language.

•          Give – The opportunity to give to others may be limited at the moment however, you could help an elderly neighbour in self-isolation by buying them groceries or offering to walk their dog, while still following the official hygiene advice on preventing the spread of Covid-19.

The National Health Service has also published tips to help you cope with the consequences of the pandemic:

• Spend time doing things you enjoy – this might include reading, cooking, other indoor hobbies or listening to the radio or watching your favourite programmes;
• Try to eat healthy, well-balanced meals, drink enough water, and try to avoid smoking, alcohol and drugs;
• Keep your windows open to let in fresh air, get some natural sunlight if you can, hear birdsong, or get outside into the garden.

If you are feeling concerned or overly worried there are some techniques you can use to help manage your anxiety such as simple breathing or (short-term) distraction exercises and mindfulness. A free guide is available to download from the organisation, Anxiety UK (https://www.anxietyuk.org.uk/products/booklet/breathing-and-relaxation-guide/);

Try practising the APPLE technique which encourages you to Acknowledge, Pause, Pull back, Let go and Explore…

Acknowledge – Notice and acknowledge the uncertainty as it comes to mind.

Pause – Don’t react as you normally do. Don’t react at all. Just pause and breath.

Pull back – Tell yourself this is just the worry talking, and this apparent need for certainty is not helpful and not necessary. It is only a thought or feeling. Don’t believe everything you think. Thoughts are not statements or facts.

Let go – Let go of the thought or feeling. It will pass. You don’t have to respond to them. You might imagine them floating away in a bubble or cloud.

Explore – Explore the present moment, because right now, in this moment, all is well. Notice your breathing and the sensations of your breathing. Notice the ground beneath you. Look around and notice what you see, what you hear, what you can touch, what you can smell. Right now. Then shift your focus of attention to something else – on what you need to do, on what you were doing before you noticed the worry, or do something else – mindfully with your full attention.

Further resources

Anxiety UK https://www.anxietyuk.org.uk/products/anxiety-condition/health-anxiety/health-anxiety-fact-sheet-instant-download/ Contact Anxiety UK by email ([email protected]) or by calling the helpline on 03444 775 774 between the opening hours of 9.30am – Public Health Agency’s Minding Your Head service at https://www.mindingyourhead.info/

Mental Health Foundation – https://www.mentalhealth.org.uk/

Aware NI are also offering online support groups – https://www.aware-ni.org/how-we-can-help-you/aware-ni-online-support-groups.

URGENT HELP

Samaritans – 116 123

Lifeline – 0808 808 8000

Childline – 0800 1111

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Action Mental Health has been chosen as the charity of the year by technology firm, Outsource Solutions. The company boasts a staff of 50 across five locations across the British Isles, including Dublin, Edinburgh, Antrim and Cookstown.

Partnering with a charity can reap untold rewards for a business. Not only does it help promote a worthy cause and help raise much-needed cash for the charity, it also underpins the ethos of a company that values its place in the community, not just the bottom line.

Action Mental Health is heavily reliant on the support it receives through corporate partnerships, with firms across Northern Ireland helping to raise funds for its mental health promotion programmes for children, young people and adults experiencing periods of mental ill health.

Terry Moore, CEO at Outsource said the company was delighted to announce the charity as its annual charity recipient.

“Outsource staff are committed to giving back to local communities and charities with teams constantly looking for innovative ways to raise funds, support and donate to local causes. Action Mental Health does amazing work across Northern Ireland in raising awareness and supporting people in need or in crisis, working to enhance the quality of life and the employability of people with mental health needs or a learning disability.”

He added:

“Mental health and well-being needs to be a priority for us all. At Outsource we build and develop relationships and are committed to Making Life Better for our staff, our customers and local communities. It is our privilege to support Action Mental Health in this small way and support the fantastic work they lead bringing positive change and removing the stigma associated with mental health. As our partner of the year, we look forward to doing our small bit to support their work by getting involved in a range of planned events to raise vital funds to help the charity continue their efforts in tackling this issue.”

Outsource employees Gena Notman and Damien Atkinson will spearhead the company’s efforts to raise awareness and funds for Action Mental Health. The pair already have organised a wide range of activities to encourage staff to participate, including the Belfast Marathon and abseiling events.

Action Mental Health’s Fundraising & Communications Manager, Jonathan Smyth added his thanks to the staff at Outsource for selecting AMH as their new charity partner.

‘We really couldn’t provide the services we do without the support of local businesses like Outsource, so we are absolutely thrilled to be chosen by their staff. The team at Outsource are clearly dedicated to making a difference to the lives of people here in Northern Ireland and this partnership will help achieve that by allowing us to reach more local school children with our vital programmes. We are really looking forward to working together.’

New Horizons Fermanagh Catering Skills Coach Elaine Stinson has been rewarded for her sterling service to Action Mental Health with a coveted ICE award – heralding her Innovation, Creativity and Excellence.

Conferred by AMH chief executive David Babington, Elaine was nominated by Service Manager Caroline Ferguson who found her deserving on many fronts, identifying her culinary skills, combined with astute and perceptive people skills as particularly worthy, as well as her support for Fermanagh clients on their road to recovery.

She said Elaine, who has been with AMH for 29 years, goes above and beyond her official duties to turn her hand to myriad opportunities for community engagement, especially securing fundraising for New Horizons Fermanagh.

“Elaine is an excellent cook who loves to have an event to showcase her skills, and she has demonstrated a real skill for co-ordinating and leading a diverse catering team.

“Elaine has demonstrated the role of good food and warm hospitality in building good relationships, and she has innovatively used this to secure funding for the service. Elaine is alert, on all occasions in all her dealings with people, to the potential benefit they may be to our service, and in her very unassuming way , she has maximised that potential.

“She has provided a key role in our fundraising efforts this year, providing income which will be used to improve services to our AMH clients. In addition she has forged strong external relationships with key individuals in our local community, who have the potential to support the service.”

David praised Elaine for her efforts, stating: “We are delighted to confer this ICE award on Elaine who, after almost 30 years with the charity, has shown great flair in each of the requisite categories. She has led her catering team with aplomb, inspired clients to greater confidence and has encouraged the community to support us.”