Action Mental Health has teamed up with local experts like Dr Phil Anderson who today – during Children’s Mental Health Week – shares his expertise on Understanding Stress among young people.

Understanding Stress

In any part of life, the key to managing a problem is truly understanding what the nature of the problem is in the first place. This is no different to young people facing the problem of stress. Stress is widely understood as ‘bad’ and ‘something to be avoided’.  There can be often be a misunderstanding that day-to-day stress causes similar harm to the toxic stress I previously discussed.  The stress response is our bodies’ way of helping us perform at our best and keep us safe from harm.  Stretching ourselves beyond comfortable limits, whether playing sport or sitting an exam, will not always feel nice, but our development as a person and our abilities cannot happen any other way.  Avoiding stress does not really work and in the end is not really possible.

Similar to how a vaccine helps our immune systems to prevent us becoming ill from harmful pathogens, stress is known to have an inoculating effect. Research shows that young persons who manage to overcome life’s challenges will develop higher levels of resilience.

We need to properly understand the benefits of day-to-day stress ourselves and be careful about how we communicate this to young people. How they understand stress has been shown to have important effects. Young persons with a positive view on stress have been demonstrated to outperform those with a more negative view.

Mindfulness can be an effective way of gaining better understanding and control of our stress.  It is the process of bringing focused attention to experiences occurring in the present moment. A large volume of research has demonstrated the benefits of mindfulness in developing our emotional resilience. Children can learn to pay focused attention and help regulate difficult emotions even in the most difficult challenges life can throw our way. There are a variety of ways of exploring this with young persons, depending on their developmental stage. This can include deep breathing (one hand on stomach, to one on the heart) or use of mindfulness phone based applications.

Dr Phil Anderson is back again tomorrow to talk about Healthy Habits.

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Our AMH MensSana team support all ages in the area of mental health and emotional well-being through a range of activities tailored to suit group needs. To find out more click here.

 

Children’s Mental Health Week 2019

Action Mental Health has teamed up with local experts to offer insight and advice on ways to develop emotional resilience among children and young people, as well as tips to help recognise the common causes of stress among our younger generation.

From Monday, February 4th to Sunday, 10^th, the fifth annual Children’s Mental Health Week, will shine a spotlight on the mental health of our children and young people.

During Children’s Mental Health Week, from February 4 to 10, AMH is featuring the guidance, knowledge and expertise of professionals like Dr Philip Anderson, consultant psychiatrist with the Belfast Health and Social Care Trust; with AMH partner, New Life Counselling, Dr Tracey Murray, art therapist counsellor with its OKAY team (Only Kids and Youths under 18); Cai Graham, local parenting coach and author of The Teenage Toolbox; and Danske Bank, sponsor of AMH’s Health Me programme, which is creating a short film featuring a child, a teacher and a parent who have experience of the programme.

Today, Dr Anderson shares his insight into children’s mental health, offering:

Four Steps to Help Develop Your Child’s Emotional Resilience

Supporting a child who is experiencing emotional or mental health difficulties, can feel like one of life’s most difficult challenges for parents, carers and families.  Fifty percent of all mental health disorders are established by the age of 14 years and 75% are established by the age of 24 years, thus it is vital that young persons and their families get the right help and support.

Recently, there has been a lot of focus in popular media about the increasing levels of poor mental health amongst our young people.  What has been especially concerning, ha

s been the rising number of young persons with emotional difficulties as a result of stress; this has risen by 48% since 2004.  There have been various ideas put forward about why this would seem to have recently so dramatically increased. The suggestions have included; increasing academic pressures at school, excessive use of social media and cyber-bullying, and increasing social inequality. Whatever the reasons for this increase are, it would seem that our young persons are struggling to manage stress more than ever before.

Stress has been recently described by the World Health Organisation [WHO] as ‘health epidemic of the 21^st century.’  Since the early 2000s, awareness has been growing across the globe of the substantial link between lifespan mental health difficulties and exposure to Adverse Childhood Experiences [ACEs].  ACEs are a group of traumatic childhood experiences – for example, exposure to domestic violence, parental divorce and loss of a parent – that are associated with ‘toxic stresses. Toxic stress is a chronic and severe activation of our bodies stress response, which can negatively impact a child’s developing brain and immune system. Accumulation of 3 or more ACEs has been associated with a number of negative physical and mental health problems. ACEs are becoming recognised as one of the most important public health challenges in the world today.

Despite all of this, it is really important to recognise that the normal day-to-day feeling of stress — like the kind that comes with sitting an exam or watching a large dog race towards you — is a normal and healthy part of life. It is our bodies’ way of helping us perform at our best and keep us safe from harm. But the received wisdom is that stress always causes our children harm and we should aim to help them avoid it at all costs. This poor understanding of stress can leave parents and young people feeling stressed about being stressed. Furthermore, it is often not possible to prevent your family from being exposed to the major challenges, including ACEs, that life can suddenly throw our way.

But what we can do is help our children develop the tools to cope with the stress caused by both the day-to-day and the major challenges known as ACEs. This is known as ‘resilience’. This is not just a young person’s ability to ‘bounce back’, but rather a capacity to adapt with life’s challenges whilst maintaining their emotional health.  Research has demonstrated with the right nurturing, young person’s brains have a remarkable ability to adapt and resilience can be developed at any age.

Childhood is the key period to invest for good lifespan mental, emotional and physical health. It could be thought of similar to investing money in a bank savings account for your child’s future. Regular investment today can pay dividends for a child even fifty years in the future.  With this in mind, these are 4 simple steps I have discussed with patients and their families [as well as my own friends and family] about how to develop resilience in our young persons;

1. Connection
2. Understanding Stress
3. Healthy Habits
4. Parental Self-Care

Connection

Relationships are the most important way through which children can develop resilience to cope with the stress that life can throw our way. Creating quality time for connection with your children is the most important investment you can make in their future.   However, this can be a real challenge, with the ever increasing work demands and the increasing financial burdens placed on families today.

However, children’s ability to regulate their emotions is not something that neither happens in a vacuum nor mysteriously appears in a crisis. It happens through the connection of a nurturing relationship with an ‘attuned’ parent. Attunement describes how reactive a person is to another’s emotional needs and moods. A parent who is well attuned will respond with appropriate language and behaviours based on their child’s emotional state. We can only learn to become attuned by getting to know our children’s particular ways of being and communication. This can only be achieved by giving our children our attention and validating their contribution to solving whatever the problem may be. By giving children a safe ‘connection space’ to talk about their feelings and in turn give reassurance about whatever is causing them distress – we can help ‘co-regulate’ their emotions – which in time they develop the internal tools to regulate themselves. Dr Daniel Siegel, Professor of Child Psychiatry at UCLA, states in his book, ‘No-Drama Discipline’, that ‘for a child…it’s extremely powerful to hear someone say, ‘I get you… I understand. I see why you feel this way.’  This kind of empathy disarms us.

A key part of building connection is through the sense of ‘touch’; the reassurance from a parents hug can help a distressed child to regulate distress.  Human physical contact releases the ‘good-feeling’ hormones such as serotonin that can help us to feel calmer.  Neuroscience has shown that in, particularly early childhood, physical contact from our parents or carers, is essential for healthy brain development and emotional health.  Professor Francis McGlone, a leading researcher on the biology of touch, has said ‘touch is not a sentimental human indulgence, it’s a biological necessity.’ However, western cultural trends have resulted in some parents and carers feeling increasingly hesitant about physical contact and children may be experiencing less physical contact than ever before.  Dr Rangan Chatterjee, GP and author of the recently published ‘Stress Solution’ book, recommends that parents regularly hug their children and encourages the use of play fighting with older children.

Modern life, particularly with the rise of social media and video gaming, can cause so many distractions that can get in the way of parents spending quality time with their children. Rather than simply outright banning these modern distractions, they can perhaps be used as opportunity to meet the young person in their environment and let conversation flow, for example, playing video games together. The potential day-to day opportunities for this are endless and can include; grocery shopping, making dinner and walking the dogs. Whatever way it works to bring this ‘connection space’ in your family, the key message is it feels safe, regular and reliable to the young person.

Connection is a conduit for compassion. Young people often model the ways their parents or carers connect with others. To this end, showing compassion in connection and helping others has been shown by research to strongly promote resilience and emotional health. Dr James R. Doty, Clinical Professor of the Department of Neurosurgery at Stanford, says that being compassionate is our default mode and this is impaired by the chronic stress of modern life.  He says ‘when someone acts with compassionate intention it has a huge, huge positive effect on their physiology’ releasing calming body hormones.  Demonstrating compassion and volunteering to help others, can allow your child to model these behaviours and build resilience throughout their life.

Our AMH MensSana team support all ages in the area of mental health and emotional well-being through a range of activities tailored to suit group needs. To find out more click here.

Positive Action in Employing People With Disabilities

A new 5 Step Recruitment Guide has been launched by Disability Action and The Northern Ireland Union of supported Employment (NIUSE).

NIUSE is an umbrella organisation representing organisations and individuals promoting employment for people with disabilities through the model of Supported Employment. Our Operations Manager Peter Shields is the AMH representative on the NIUSE Board.

The guide “Employing People with Disabilities : A Positive Action Guide for Employers” has been designed to help employers to match the right people with the right jobs, achieving positive outcomes for everyone.

The Positive Action Guide outlines the experiences from local Northern Ireland employers who already recruit disabled staff.

Dylan Glenholmes was successful in getting a job at Oranmore Guest House and Tea rooms with the support of Disability Action.

 

Speaking about his job Dylan said,

 “I’ve now really settled in here and feel part of the team”. Fiona and Gerard McLarnon who own the business added, “having Dylan in the workplace has also helped other staff and given us knowledge, understanding and confidence about employing someone with a disability and has helped us all encourage and support each other.”

The Guide also references Anne McGlade, from the Health and Social Care Board who commented,

“With the help of Supported Employment Solutions (SES) our Disability Placement Scheme demonstrates our commitment to ensuring that people with disabilities get the same chances as everyone else.  By breaking down the initial barrier a number of people have gone on to secure paid employment with the health service and other employment settings”.

Supported Employment Solutions is a consortium of 7 supported employment organisation – Action Mental Health (lead partner), Cedar Foundation (lead partner), Action on Hearing Loss, Mencap, NOW Group, Orchardville Society and RNIB.

 

Edyth Dunlop, Northern Ireland Union of Supported Employment encourages employers large or small to take that first step towards positive action recruitment,

“Let’s make 2019 the year of Positive Action and take action to recruit people with disabilities.  Please talk to Northern Ireland Union of Supported Employment or Disability Action or your local disability organisation we are here to support employers at each step.”

 

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‘This recruitment guide has been produced as part of the Job Match project. This project is part funded through the Northern Ireland European Social Fund Programme 2014-2020 and the Department for the Economy. It is also part funded by the Department for Communities.

Job Match is delivered by Disability Action in partnership with the Department for Communities and the Northern Ireland Union of Supported Employment.’

 

Clients at Action Mental Health New Horizons North Down & Ards have been exercising their grey cells on National Puzzle Day. Tasha Hamilton put the finishing pieces to the puzzle that clients have been putting together over the past week, also including, (in pic from left to right) Leah Campbell, Matt Starrett and Violet Maxwell. Well done folks!

Piecing together jigsaw puzzles not only offers a range of physical health benefits, but also key mental health advantages. It helps to reduce stress by occupying and engaging the mind to help create a sense of calm and serenity. The act of working on the puzzle lessens external worries, decreasing stress as the mind focuses on the activity that is meditative and satisfying.

Action Mental Health are hosting an abseil at Belfast Castle on Sunday 24th February 2019

We are calling all thrill seekers to take part! Face your fears and help #TakeActionOnMentalHealth

Belfast Castle is set on the slopes of Cave Hill Country Park in a prominent position 400 feet above sea level.

You will abseil 100 feet down the side of the castle’s tower whilst taking in the spectacular views across the city. No previous experience is required and you will be provided with a full safety briefing on the day.

Registration fee of £35 and a minimum sponsorship of £70 is required per participant. REGISTER HERE!

Abseil time slots to be confirmed closer to the date.

Minimum age 16 years old.

For more information contact [email protected]

It’s three weeks into Dry January and chances are you’re looking forward to a little glass of wine with your dinner or a pint down the pub with your friends.

But according to Priory Health, lasting three weeks without alcohol is beneficial to your mental and physical health.

By week three of Dry January your blood pressure will have reduced, alongside the risks posed by alcohol to your heart as well as the chances of having a stroke. Your vision will improve as will your kidney health.

Not only will the period of abstinence improve your general health, you’ll also save a shed load of calories. Based on estimates that you’d have consumed 18 175ml sized glasses of wine by now – or three bottles – that amounts to 2880 calories – or three portions of fish and chips. It would have also drained your purse of just over £67. If you are denying yourself beer, 18 pints would have added 3240 calories to your diet and cost you £54.

If, like many you are waiting for the dawn of February to enjoy a moderate tipple – but you struggle with depression and anxiety – it’s best to adhere to the medical guidelines, and limit yourself to the standard 14 units of alcohol per week. That amounts to six pints of lager, or a bottle and a half of wine spread over three or more days, with a few days off.

The organisers of the Deep RiverRock Belfast City Marathon have recruited 19 ambassadors who will be taking on the challenge of running a marathon for the first time and we get to follow them on their journey!

With less than 16 weeks to go, the Experiment 26.2 Group will be more than race-ready, thanks to an amazing training package, put together by the event’s Official Partners – Stuart Kennedy (Official Marathon Coach), Framar Health (Official Nutrition Partner) and Better (Official Gym Partner).  They’ll receive complimentary Athletics NI and Mary Peters Track memberships, free entry to running events (SPAR Craic 10K, Titanic Quarter 10K and SPAR Omagh Half Marathon) and a goodie bag of products to help support their training from Deep RiverRock, Framar Health, White’s Oats, Linwoods, Tayto, SPAR and more.

All have chosen to run for one of the FIVE Official Charity Partners for the 2019 Deep RiverRock Belfast City Marathon – Belfast Arthroplasty Research Trust (BART), Cancer Focus NI, Stroke Association, Air Ambulance NI and Action Mental Health.

We are delighted that our very own Diarmuid McLaughlin, Skills Coach in AMH New Horizons Antrim is one of the group aiming to complete his first marathon in front of a home crowd and we will be following his progress closely and wish him well in his training! We will be revealing the other ambassadors #TakingActionOnMentalHealth shortly! Watch this space ……

The group met for the first time on Saturday 12^th January to complete an “ice breaker” challenge at The Jungle NI, Moneymore.  They were split into two teams to go head to head in a “Crystal Maze” team building challenge, the first of many mental, physical and endurance tests as they meet and train for their first marathon!

The Deep RiverRock Belfast City Marathon hopes that you will follow the Experiment 26.2 Group over the coming weeks and help motivate and cheer them on.  You can follow their progress online at www.belfastcitymarathon.com/training-blogs and on the event social media sites Instagram, Facebook and Twitter.

Maybe it will motivate YOU to take on your first running challenge and join them on Sunday 5^th May for either the Marathon Run & Wheelchair Race, Marathon Team Relay, 8 Mile Walk or Fun Run. 

SIGN UP for the 38^th Deep RiverRock Belfast City Marathon now at www.belfastcitymarathon.com via the brand new MyTicket App.  #ChooseBelfast

The Deep RiverRock Belfast City Marathon is sponsored by Athletics Northern Ireland, Daily Mirror, Belfast City Council, Better, Translink, Daily Mirror, Spar, Belfast Live and Framar Health. Sampling partners are Deep RiverRock, Tayto, White’s Oats and Linwoods.  This year’s official charities are Belfast Arthroplasty Research Trust (BART); Cancer Focus NI; Stroke Association; Air Ambulance NI and Action Mental Health. 

The Chief Executive of Action Mental Health has said that support for mental health services across Northern Ireland are in a downward spiral. David Babington was speaking after Professor Roy McClelland described the crisis at Muckamore Hospital as the “the tip of the iceberg” and that the system was failing patients at the hospital. 

David Babington said “The serious issues Professor McClelland raises about the state of mental health services in Northern Ireland have been building for some time. Just last month I was part of the delegation from the mental health sector to present to the NI Affairs Committee in Westminster. Our message was very clear – Northern Ireland has the highest incidence of mental health problems in the UK, and the lowest level of spending on mental health services. Fundamentally that is unsustainable. 

“The share of health spending which is invested specifically on mental health services in Northern Ireland is 6%. In England that percentage is almost 12% yet our incidence of mental health problems is 25% higher. We have the highest suicide rate in the UK and the highest rates of medical prescription. We also have increased instances of mental ill health in children. How can we deal with the problem of mental health if we are not prepared to properly fund the services? If we don’t break that cycle it is self evident that the problems will continue to mount and that mental health provision will continue to be the forgotten service in our NHS locally.

“Mental health spending in Northern Ireland is in a downward spiral. When small amounts of additional money are provided they are used to fill the gaps. To deliver first class mental health services which can provide the support that so many people need and can deal with the severity of the issues Professor McClelland has raised, we need a genuine investment in the service, and ongoing support for the services, all delivered through an overarching mental health strategy for Northern Ireland.”