Talking treatments
VitaMinds offer a range of therapies on the NHS for people suffering from a mental health problem. You can be referred by your GP or self-refer on 0333 200 1893. The service is free. You will be offered an initial telephone appointment with a therapist who will decide which treatment will be most suitable for your problem. This will normally be either a course (eg depression, excessive worry and anxiety etc) or one to one therapy. They often use CBT (cognitive behavioural therapy). This focuses on the here and now, on what is happening in your life, rather than what has happened in the past. It creates a link between how you think, how you behave and how you feel and targets unrealistic or unhelpful thinking patterns to encourage you think in a more helpful way.https://www.vitahealthgroup.co.uk/nhs-services/nhs-mental-health/bristolnorth-somerset-south-gloucestershire/
Wellspring counselling are a local charity based in Nailsea. You can self- refer on 01275 810879. They offer confidential help and support to all, irrespective of gender, ethnic origin, religious beliefs. There is a small charge to cover costs which is means tested. Wellspring are a counselling service ie. talking to someone who can help you become clearer about your thoughts and feelings and help you find your own solutions. They can help with problems such as facing loss and bereavement, relationship difficulties, stress and anxiety, depression and issues resulting from physical, sexual or emotional abuse as well as other distressing situations. www.wellspringcounselling.org.uk.
Maybe Southwest are a local charity based in Leigh Woods who offer a range of treatments & operate a similar donation based system. Self-refer 0794 1218072 www.maybe-southwest.co.uk/.
Vine Counselling are another local charity. Self-refer on 01934 876377 www.vinecounselling.org
Hope Project - short term emotional support and practical suicide prevention for men aged 30 -64. 0117 909 6630 or www.second-step.co.uk/our-services/recovery-mental-health/hope-project/
North Somerset Wellbeing Courses https://www.second-step.co.uk/wellbeing-colleges/north-somerset-wellbeing/ College style activities and techniques to motivate and support people. Click on the link to see a variety of in-person and zoom courses available locally.
Urgent help
Self help tips
Movement
We know it’s difficult to motivate yourself to get active but exercise releases endorphins which help improve your mood. It can be as simple as a walk outside or for a full range of local activities see here https://go4lifens.wordpress.com/
Time for yourself
Set aside time to indulge yourself, positive emotions can build resilience against stress. Listen to some music, read a book; do something you enjoy.
Talking
It’s best to ask for help and support from those around you.
Turn off those notifications
Switch off notifications on your phone/email. Schedule time for yourself as part of your routine.
Eat well
We know that eating a good diet, based on a Mediterranean diet helps depression and anxiety.
Unwind
Mindfulness can help reduce your levels of anxiety, improve your sleep and improve your mood. Apps such as CALM or HEADSPACE can guide you through this.
Prioritise Sleep
We all know we don't manage well on reduced sleep and this can be something that builds and worsens over time. Your mental health can improve if you get 7-8 hours of sleep a night.
Avoid:
Certain drinks – Alcohol, Sugar/fizzy drinks or caffeine can be a quick fix but they can increase stress and reduce mood in the long term.
Working out of hours – Overworking and checking your emails out of working hours – its important to unwind.
Screen time – Spending too much time in front of your screen can worsen anxiety and sleep patterns. Start by stopping screen time before bed, start with 10 mins and gradually increase this to 30, even 40 minutes.
Keeping it to yourself – Bottling things up can make things worse in the long term.
Self-help resources
You can download really clear help on a series of mental health issues here https://web.ntw.nhs.uk/selfhelp/. Also see specific conditions below.
If you would prefer printed text many helpful books are available in local libraries or new or second hand from sites such as Amazon. Many are also available as ebooks. See https://reading-well.org.uk/books/books-onprescription/mental-health for a recommended list.
Specific conditions
Depression and anxiety
https://www.mind.org.uk/ National and local mental health charity with lots of useful info
https://bnssg.silvercloudhealth.com/onboard/ Online CBT (cognitive behavioural therapy)
www.moodgym.com.au Online CBT (cognitive behavioural therapy)
https://llttf.com/ Online courses for low mood, stress and resilience
https://www.headspace.com Online mindfulness
www.nopanic.org.uk Help with Panic Attacks, Phobias, Obsessive Compulsive Disorders and other related anxiety disorders 0300 7729844
WorryTree (worry-tree.com) App to help you record, manage and solve worries and anxiety
https://www.nhs.uk/apps-library/distract/ easy quick discreet advice on self-harm/suicidal thoughts
https://www.second-step.co.uk/ Promoting mental health and wellbeing by supporting people and communities with a programme of workshops, programmes and activities.
Home - OTR - North Somerset (otrnorthsomerset.org.uk) aimed at young people aged 11-25
Andy's Man Club | #ITSOKAYTOTALK | Andy's Man Club (andysmanclub.co.uk) free peer to peer support groups
Bereavement
www.cruse.org.uk National charity and support 0808 808 1677
https://sudden.org/ National charity for those suddenly bereaved 0800 2600400
www.second-step.co.uk/our-services/recovery-mental-health/hope-project/beside-project/ or 0117 909 6630 Emotional and practical support to people who have lost someone to suicide
Drug problems
www.talktofrank.com National charity 0300 123 6600
www.wearewithyou.org.uk Local service 01934 427940
Alcohol problems
www.alcoholics-anonymous.org.uk National support charity 0800 9177650
www.al-anonuk.org.uk Support for affected friends & family 0800 0086 811
Drinkline Free, confidential helpline for people who are concerned about their drinking, or someone else's 0300 1231110
Domestic abuse
Next Link North Somerset domestic abuse services from Next Link Housing Website with lots of local support and links
Gemini 0800 6949 999 9am to 5pm Local helpline or call :
www.refuge.org.uk 0808 2000 247 - 24 hr helpline
Sexual Assault For 24/7 access to the best recovery services call 0117 342 699 or click here
Eating disorders
www.b-eat.co.uk National charity 0808 801 0677
Relationships
www.relate.org.uk National charity and relationship counselling 0300 003 0396
Self harm
https://www.selfinjurysupport.org.uk/ Womens self injury Helpline 0808 800 8088
Support via text 07537 432 444 – text support service (Tues, Wed, Thurs from 19:00 – 21:30)
Covid Scroll down to the coronavirus support and wellbeing section on our website https://www.tyntesfield.nhs.uk/coronavirus
Private Counsellors
Jackie Fisher – Clevedon - 07813858261 – individuals
Wendy Griffin – Nailsea – 07903523457 – individuals/teenagers www.wendygriffintalkingtherapy.co.uk
Sarah Kitchen – Tickenham – 01275 790857 or 07973 844292 – individuals
Sally Walters – Nailsea – 01275 792056 – couples/psychosexual & individuals/teenagers www.personalreflections.org.uk
Tina Malhotra – Long Ashton - 07951246890 – individuals & couples - tinainbristol@gmail.com
Kirstie Adamson – Bristol – 07701059061 – individuals / couples /families
Vivienne Howells – Bristol – 0117 9421798 – couples/psychosexual
Liz Salter – Bristol – 07890239657 – couples
Counselling+ - Clevedon, Nailsea and Bristol 01275 810200 www.counsellingplus.info
Or see the following to find a therapist in your area
www.bacp.co.uk therapist directory of British Association of Counsellors and Psychotherapists
https://www.counselling-directory.org.uk
