AMH Promote – Action Mental Health’s service for adults with learning – is joining the global effort to brighten up our lives during the coronavirus pandemic.
The clients at the Bangor based
service will be creating colourful rainbows to display in their windows, as over
100,000 budding young artists of all abilities across the world put their own
artistic touches to the welcome colourful arcs in the sky.
The trend, thought to have originated
in Italy, among one of the worst hit countries by Covid-19, has now reached the
Promote gang in Bangor. It gathered momentum in the UK and Ireland following
the recent closure of schools, following the example of rainbow makers around
the world who are uniting on a Facebook page Believe
In Rainbows, People are using the social media platform to share their
versions of the symbol in a bid to spread a bit of joy amid the pandemic.
Paintings and coloured pictures of
rainbows produced so far carry messages of hope and some even reflect the
Government’s message on the spread of coronavirus: “Catch it, bin it, kill it”.
Other messages have been found encouraging others to “Be kind,” “Stay Safe” and
“Be positive”.
AMH Promote – Action Mental Health’s service for adults with learning – is joining the global effort to brighten up our lives during the coronavirus pandemic.
The clients at the Bangor based
service will be creating colourful rainbows to display in their windows, as
countless numbers of budding young artists of all abilities are painting and
drawing across the world.
The trend, thought to have originated
in Italy, which is among the first country to suffer the crippling effects of
Covid-19, has now reached the Promote gang in Bangor. It gathered momentum in
the UK and Ireland following the recent closure of schools.
Paintings and coloured pictures of
rainbows carry messages like reflecting the Government’s message on the spread
of coronavirus: “Catch it, bin it, kill it” as well as other messages urging
people to “Be kind,” “Stay Safe” and “Be positive”.
Rainbow makers around the world are uniting on a Facebook page Believe In Rainbows, sharing their versions of the symbol in a bid to spread a bit of joy amid the pandemic.
The brave workers of the NHS have been under incredible
strain since the onset of the coronavirus pandemic.
This large band of key workers are doing extra hours, often in highly pressured environments, coupled with new social distancing restrictions. In response, our friends at Mental Health UK have compiled this helpful information which might help to lessen the burden of their physical work on their mental health.
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.
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.
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…
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 toAcknowledge, 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.
