WORLD MENTAL HEALTH DAY - 10th October 2020

Today is World Mental Health Day, and I wanted to share a few things that may help if you, or anyone you know, is struggling with their mental health. 
 

For immediate support, you can:

 

Call Samaritans on 116 123

https://www.samaritans.org  

 

Text SHOUT to 85258

Shout 85258 is a free, confidential, 24/7 text messaging mental health support service. 

https://giveusashout.org 
 

Call CALM’s helpline 0800 58 58 58

The Campaign Against Living Miserably (CALM) works to prevent male suicide and offers support services for any man who is struggling or in crisis. 
https://thecalmzone.net

 


For longer term support you can:

 

Self-refer for free counselling/therapy services on the NHS bypassing your GP:

https://www.nhs.uk/conditions/stress-anxiety-depression/free-therapy-or-counselling/  

Visit NHS website for a comprehensive list of mental health charities:
https://www.nhs.uk/conditions/stress-anxiety-depression/mental-health-helplines/


Talk to a private therapist:
I can personally vouch for (and highly recommend) CBT and talking therapies for anxiety/depression along with EMDR for dealing with post-traumatic stress disorder. I can also recommend a number of great therapists that offer online sessions, so please shout if you’d like any free advice or guidance. 

 

In the meantime, below are 4 mindful grounding techniques that can help with overwhelm, anxiety and/or panic attacks:

 

  1. Take 10 slow breaths, focusing fully on each breath. Count 4 on the inhale and 8 on the exhale. Repeat for 2 or 3 rounds. This type of breathing can calm the nervous system within minutes and send a message to your body and brain that you are safe. 
     

2.     Remind yourself of who you are, say your name, age, where you are, what you’ve done today and what you’ll do next "….my name is X - I am X years old, I am in my living room, in my home, in Wimbledon, in London, I woke early, had a shower etc etc…”  This can be done if you wake in the night too, expanding it to noticing the familiar objects in your room and naming them. Feel the bed you are lying on and any sounds you hear etc.
 

3.     Try the 5-4-3-2-1 method - Notice five things you can see, four things you can hear, three things you can feel, two you can smell and one you can taste. 
 

4.     Talk to yourself with care. Be kind to yourself. If you feel upset or distressed, visualize someone positive in your life and what they would say to you in this moment. Now speak to yourself as you would a valued and lifelong friend who needs your support.  

 

We only get one life, and in the end all that matters is you, the people you surround yourself with, and the way you treat yourself. Go gently folks and take care of each other xx 

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