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Specialised Services

COVID-19 Wellbeing Guide Online resources and ideas to support positive mental health and wellbeing during the COVID-19 outbreak

Photo by Carolyn Trippick, Service User (Specialised/BANES)

AWP Response Line - 0300 3031320 Providing advice, guidance and support over the phone to our patients, families and

carers, as well as members of the public who may be worried about their own or someone else's mental health. 24hrs a day, 365 days a year.

If English is not your first language, call the number and ask for an interpreter in the language you need.

For more information regarding this guide, contact Penny Stanbury

Mob: 07833 046963 E-mail: p.stanbury@nhs.net

Guide co-produced by specialised service staff and service users

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Introduction

We would like to extend our thanks to our specialised services involvement team for bringing this resource together. We are proud of our service user involvement team across Specialised and the Specialised Management Team would like to send out our gratitude for asking us to write the foreword to this resource which we think will prove extremely useful. We are privileged to have been part of the recent launch of the service user hub and would like to recognise the hard work from Penny and her team, this is a landmark for Specialised Services. We are confident that you find this resource to be helpful during these challenging times and beyond.

Specialised Management Team

Background

This wellbeing guide brings together work co-produced between service users and staff.

Produced by: Specialised Services Involvement Hub members Carolyn Trippick, service user (Specialised/BANES) Penny Stanbury, Local Involvement Coordinator Specialised teams and managers

With appreciation to St Mungo’s Bath for shared ‘5 ways to wellbeing’ content

If you have any feedback or comments regarding this guide, please do get in touch with Penny Stanbury, Local Involvement Coordinator Mob: 07833 046963 E-mail: p.stanbury@nhs.net

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Contents

Service changes 4 Community-Based Services / Inpatient Wards / Coronavirus - Temporary changes to UK law 4 Do you have any questions or worries about your mental health care? 5

Coping with the COVID-19 outbreak 6 Helpful tips 6 Easy read resources / Autism resources 7 Autism and Asperger online support 8 Deaf resources / BSL Health Access 9 Drug and Alcohol resources 10 Drug and Alcohol resources / Smoking Resources / Eating Disorder resources 11 Perinatal resources 12-13 Asylum Seeker resources in Bristol and South Gloucestershire 14-15

COVID-19 information in other languages 16 5 Ways to Wellbeing 17

Connect 18 Be Active 19 Take Notice 20 Keep Learning 21 Give 22 Keeping Safe 23

Mobile apps 24 Helpful ways to cope with COVID-19 25 Living in the moment 26 Daily challenge 27 Word wheel 28 Mindfulness 29-30 Colouring for calmness 31 Local and national helplines 32

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Service changes How we’ve changed to keep service users, staff and the public safe during the COVID-19:

Community-Based Services

To protect our patients and staff during the coronavirus (COVID-19) outbreak, and comply with the Government direction to stay at home, most out-patient appointments are being carried out via telephone or Skype.

Specialised services have reduced face-to-face visits as much as possible to reduce the risk of transferring the virus. Where it is felt to be essential to carry out a face-to-face visit, service users and carers can expect that staff will be attending in protective clothing such as face masks and gloves.

This can seem a little frightening at first, but is very important to keep everyone safe. You may want to prepare yourself in advance for this, as it’s important to look after yourself. We appreciate that it may take a while for everyone to adapt to these new measures and apologise if this causes you initial distress. Please remember that we are all open and are here to talk, giving help and advice at this very difficult time for everybody.

Inpatient Wards

Visitors - We have decided to stop visiting to all of our inpatient wards, apart from exceptional circumstances*, with immediate effect as a proactive measure to prevent the further spread of COVID-19.

* An exceptional circumstance cannot be precisely defined, but an example would be visits to those who are on the end of life pathway.

Leave - It is currently advised that ALL s17 leave is minimised to that which is absolutely essential and as far as is possible to support the population wide guidance on social distancing.

Keep up to date on AWP news and services, via Facebook, Twitter and our website.

http://www.awp.nhs.uk/

Coronavirus - Temporary changes to UK law

Mental Health Act https://www.rethink.org/news-and-stories/blogs/2020/03/coronavirus-temporary-changes-to-the-mental-health-act/

Care Act 2014 https://www.gov.uk/government/publications/coronavirus-COVID-19-changes-to-the-care-act-2014

https://www.mencap.org.uk/advice-and-support/health/information-about-coronavirus/coronavirus-changes-care-act (includes easy read version)

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Service changes

Do you have any questions or worries

about your mental health care?

If you’re unsure about how your appointments are being affected,

please don’t hesitate to speak to your Care Co-ordinator or Key Worker.

Please still contact us if you need us, we are still here to help, regardless of the COVID-19 situation

AWP Response Line - 0300 3031320

24 hours a day, 365 days a year

If English is not your first language, call the number and ask for an interpreter in the

language you need.

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Coping with the COVID-19 outbreak During these uncertain times, you may be feeling stressed and anxious, but there are many positive ways in

which you can help yourself to cope.

Helpful Tips

Try to stick to a daily routine (set a time to wake, go to bed), eat healthily and stay hydrated.

Maintain contact with your support networks, where possible, through phone, e-mail and video

calling, as these relationships are really important to feeling connected.

Limit the amount of time listening to COVID-19 updates to once a day.

Check updates from trustworthy sources:

o Public Health England https://www.gov.uk/government/collections/coronavirus-COVID-19-list-of-guidance

o UK Government https://www.gov.uk/coronavirus o World Health Organisation (WHO) https://www.who.int/emergencies/diseases/novel-

coronavirus-2019

Do things you enjoy and plan some self-care into your daily routine. You could use the

opportunity to do/try new things - one new thing each day. Bake, craft, take a walk, try a yoga

or mindfulness app, so you are keeping busy. Maybe keep a diary of achievements to share

with others and help reduce isolation.

Use exercise to go outside, breathe the fresh air, take a break and split up your day.

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Coping with the COVID-19 outbreak

Autism Resources Latest Coronavirus guidance and top tips https://www.autism.org.uk/services/helplines/coronavirus/resources/

Coping with uncertainty https://www.autistica.org.uk/what-is-autism/coping-with-uncertainty

Tips for managing mental health during Coronavirus https://www.autistica.org.uk/what-is-autism/tips-for-managing-mental-health-coronavirus

My ways to cope https://www.autistica.org.uk/get-involved/world-autism-awareness-month/my-ways-to-cope

COVID-19: Supporting autistic people and people with learning disabilities https://www.scie.org.uk/care-providers/coronavirus-COVID-19/learning-disabilities-autism

Easy Read Resources Advice about the Coronavirus https://healthwatchwarrington.co.uk/wp-content/uploads/2020/03/advice-on-the-coronavirus-v1.pdf

Coronavirus - Latest guidance from the government https://www.mencap.org.uk/advice-and-support/health/information-about-coronavirus/coronavirus-latest-guidance-government

Keep safe from the Coronavirus https://www.keepsafe.org.uk/ Coronavirus Posters Avoiding scams

Stay at home

Being on your own

Shielding

Social distancing

What if you get ill?

How to stay safe

PPE

Lockdown rules

https://www.keepsafe.org.uk/resources

Staying well at home https://www.easy-read-online.co.uk/media/53250/free-document-on-staying-well-at-home-easy-read_v1c.pdf

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Coping with the COVID-19 outbreak

Autism/Asperger online support Autism Support Network We all experience frustration and can feel isolation in our journeys with ASD. The Autism Support Network is designed as an online place by those living with ASD, for those with ASD and those seeking social connection, peer guidance and a feeling of community with those that understand. http://www.autismsupportnetwork.com/ Autism Directory Get information online about many of the services in the UK. www.autism.org.uk/directory Asperger United A magazine produced for and by people with Asperger Syndrome. Ring 0808 800 4104 for your free copy, or go to www.autism.org.uk/aspergerunited and download the latest issue. Wrong Planet Discussion forum by and for people with an ASC. www.wrongplanet.net Asperger and ASD UK Online Forum Discussion forum by and for people with an ASC. www.asd-forum.org.uk/forum Autistic Eye Share your creativity and sell your artwork on line in a positive way. www.autisticeye.co.uk

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Coping with the COVID-19 outbreak Deaf Resources

British Deaf Association - Accessible information on Covid 19 https://bda.org.uk/coronavirus/

Signhealth https://signhealth.org.uk/

Royal Association for Deaf (RAD) - Access to Coronavirus updates, information and advice https://www.royaldeaf.org.uk/?s=coronavirus

UK Deaf Sport - Stay in, work out https://ukdeafsport.org.uk/deafstayinworkout

NHS 111 To get help from NHS 111, you can:

Go to 111.nhs.uk website.

Go online using the link https://interpreternow.co.uk/nhs111 or via the InterpreterNOW app (registration required). Using these methods will connect you to an online sign language interpreter who will relay your call.

Call 18001 111 on a textphone or use Typetalk.

Newly launched! Connect with an interpreter

BSL Health Access enables the provision of immediate, on demand access to British Sign Language (BSL) interpreters for communication with deaf people in health settings free of charge during the current Coronavirus situation.

Find out more online via www.BSLHealthAccess.co.uk or watch the video https://www.youtube.com/watch?v=YJ4vAZufrVs

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Coping with the COVID-19 outbreak

Drugs & Alcohol Resources If you are, or think you are, alcohol dependent then you should not stop drinking as it can be dangerous and / or you are dependent on prescription or street drugs then you should also seek advice and support from your GP or local drug and alcohol service.

If you are not sure where to find support locally please contact Frank Helpline on 03001 236600.

The temptation can be during a lockdown period to help pass the time is to use more drink and drugs. However if possible, drink and drugs should be avoided as we don’t know how long this period of lockdown and social distancing will last and it can lead to behaviours being formed that may prove difficult to undo and even quickly lead to problematic use and dependency. If you do use drink and drugs set some boundaries and limits and make sure that you have at least 2-3 days off using substances.

NHS Substance Misuse Provider Alliance - Find a new happy hour https://nhssmpa.org/blog/new-happy-hour-downloads

Audit C - A quick and useful way of reviewing ones drinking https://www.integration.samhsa.gov/images/res/tool_auditc.pdf

Frank - Starting point for anyone wanting support https://www.talktofrank.com/

NHS Substance Misuse Provider Alliance - COVID-19 information, advice, guidance and resources https://nhssmpa.org/covid19

NHS Substance Misuse Provider Alliance - Alcohol harm reduction advice for service users https://nhssmpa.org/blog/alcohol-harm-reduction-advice-for-service-users

West Country Narcotics Anonymous - Online meetings group http://joingroupchat.com/wcnaonline

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Coping with the COVID-19 outbreak SMART Recovery - Self-management and recovery https://www.smartrecovery.org/smart-recovery-toolbox/smart-recovery-online

Facebook Groups

Virtual NA

AA Alcoholics Anonymous

Drug and alcohol recovery and support UK

CA Fellowship and Unity online meeting

Smoking Resources Smoking should be avoided where possible at this time as it has specific effects in relation COVID-19 as both negatively affect your lungs, alternative forms of nicotine replacement can offered by contacting your GP.

NHS stop smoking services https://www.nhs.uk/live-well/quit-smoking/nhs-stop-smoking-services-help-you-quit/

Eating Disorder Resources

Bristol Eating Disorder Peer Support Group The fortnightly peer support group is continuing using Zoom (free video chat service) and people are invited by email. Every other Tuesday evening at 7:30, if you are interested in joining email bristoledgroup@yahoo.com

Anorexia & Bulimia Care (ABC) http://www.anorexiabulimiacare.org.uk/help-for-you/COVID-19

Anorexia & Bulimia Care (ABC) - Drop in Support Hub now online. The Support Hub Online offers free support and information to anyone in the UK affected by eating disorders. Appointments are available via Skype every Thurs from 9.30am-4.15pm and open to all - for anyone concerned about eating disorders, either those with or without a formal diagnosis, their family, friends or carers. We can help with:

Confidential emotional and practical support before or after diagnosis Self-care and coping strategies for individuals and carers Encouragement and support during recovery A chance to share experiences with someone who has recovered/cared for someone during recovery A positive way to reduce isolation during social distancing measures Information on treatment options available, and how to access information for parents, carers, family members and friends

Appointments booked online. http://www.anorexiabulimiacare.org.uk/help-for-you/face-to-face-support

Somerset & Wessex Eating Disorder Association (SWEDA) https://www.swedauk.org/

BEAT website https://www.beateatingdisorders.org.uk/coronavirus

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Coping with the COVID-19 outbreak

Perinatal Resources

PANDAs - The PANDAS Foundation is here to help support and advise any parent and their networks who need support with perinatal mental illness. We are also here to inform and guide family members, carers, friends and employers as to how they can support someone who is suffering. FREE helpline 0808 1961 776. Available on all landlines. Mon - Sun 9am- 8pm. Manned by a team of trained volunteers who will be happy to chat to you and direct you to the right support. https://www.pandasfoundation.org.uk/

SHINE (Swindon) - Post Natal Support for mums who are struggling - Information on website. https://www.shine-support.org/what-we-do

Bluebell (BNSSG and BaNES) - offering online and telephone buddying support service. Supporting mums through depression and anxiety related to pregnancy and childbirth. https://www.bluebellcare.org

NSPCC - Pregnancy in Mind Swindon Pregnancy in Mind is a preventative mental-health service designed to support parents who are at risk of or experiencing mild to moderate anxiety and depression during pregnancy. Tel: 01793 683 100 Website: https://learning.nspcc.org.uk/services-children-families/pregnancy-in-mind/

NSPCC - Pregnancy in Mind Tidworth Pregnancy in Mind is a preventative mental-health service designed to support parents who are at risk of or experiencing mild to moderate anxiety and depression during pregnancy. Tel: 01980 840 210 Website: https://learning.nspcc.org.uk/services-children-families/pregnancy-in-mind/ Wiltshire MIND Counselling and Information and Support Service covering Malmesbury, Chippenham, Devizes, Melksham, Trowbridge, Salisbury. Website: http://www.wiltshiremind.co.uk/

NSPCC - Baby Steps Baby Steps is a perinatal educational programme. It’s designed to help prepare people for becoming parents, not just for the birth itself. Website: https://learning.nspcc.org.uk/services-children-families/baby-steps/

National Childbirth Trust Advice, support and counselling on all aspects of childbirth. Helpline: 0300 330 0700 Email: enquiries@nct.org.uk

Riverside Sanctuary for anyone in BSW footprint - (SEE FLYER). Please note, current offer is phone support Monday to Friday. Tel: 01722 466680, 5.00pm - 10.30pm. Website: www.alabare.co.uk

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Coping with the COVID-19 outbreak Mothers for Mothers helpline Tel: 0117 9359366, Mon-Fri, 10am-9pm (for mums and dads). Website: https://www.mothersformothers.co.uk/

Maternal OCD Hints and tips during the COVID-19 pandemic. Website: www.maternalocd.org

La Leche league Information about breastfeeding and COVID-19. Website: www.laleche.org.uk

BBCs Tiny Happy People Ideas for what to do with toddlers at home. They give tips for all the family at home, ideas for setting up daily routine and easy activities to try with your children. Website: www.bbc.co.uk/tiny-happy-people

Additional Information & Self Help

Rockabye - http://www.rockabye.org.uk/

Homestart Bristol - http://www.homestartbristol.org.uk/

NCT - https://www.nct.org.uk/pregnancy/coronavirus-and-pregnancy/faqs-coronavirus-pregnancy-and-parenthood

Maternal Mental Health Alliance - https://maternalmentalhealthalliance.org/news/mmha-members-offer-reassurance-amid-coronavirus-outbreak/

Icon - http://iconcope.org/

Netmums - https://www.netmums.com

NHS - https://www.nhs.uk/conditions/stress-anxiety-depression/self-help-therapies/

Mind - https://www.mind.org.uk/information-support/types-of-mental-health-problems/postnatal-depression-and-perinatal-mental-health/self-care/#collapse6e2be

Infant & Toddler Forum - https://infantandtoddlerforum.org

Tommy’s - https://www.tommys.org/your-babys-mum

Best Beginnings - https://www.bestbeginnings.org.uk/baby-buddy

Ideas for what to do with babies under the age of 2 at home - parent led site on Facebook called “Babies on Lockdown” www.facebook.com/groups/652140818909707/

App - Mind the Bump

Mindfulness app to use during pregnancy

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Coping with the COVID-19 outbreak

Asylum Seeker resources in Bristol and South Gloucestershire This information will be available translated into Arabic, Somali, Kurdish Sorani, Pashto, Farsi, Urdu, Albanian, Bengali, French, Mandarin, and Vietnamese. Translations are here https://www.bristolrefugeerights.org/how-we-help/i-need-help-i-start/ or are available from the Bristol organisations listed below.

Services in Bristol have changed due to Coronavirus, which causes the disease called COVID-19. If you are feeling unwell, or think you have symptoms of COVID-19, DO NOT go to your GP or pharmacy, as this is more likely to spread the virus. Instead, call 111. You can ask for a translator. Or go here: https://111.nhs.uk/

Translated information about Coronavirus is here: https://www.doctorsoftheworld.org.uk/coronavirus-information/# Government rules and NHS advice about what we must do during this outbreak are here:

https://www.gov.uk/coronavirus

https://www.nhs.uk/conditions/coronavirus-COVID-19/

Bristol asylum support services All drop-ins and face to face services at ABC, Bristol Hospitality Network, Bristol Refugee Rights, Red Cross and Refugee Women of Bristol, are closed until it is safe to re-open. Services will try to help you through phone, messaging and email. As the situation is changing very fast, we will put updates on our websites or facebook pages. Solidarity / destitution support will continue as now: we are working together to find ways of providing this without face to face meetings.

Borderlands https://www.borderlands.uk.com/ Takeaway food and food bags available on Tuesdays 12:30-1:30. Text or phone 07713 695 845 and leave your name and phone number. Email: enquiries.borderlands@gmail.com Our mentoring support will continue to run by phone and social media.

Aid Box Community https://www.aidboxcommunity.co.uk/ Phone 0117 336 8441 Aid Box Connections can link you with an ABC team member, who will keep in regular contact. In an emergency, we will try to help you with practical support. This may be food packages, toiletries or prescription collection.

You can be referred to this service by any organisation who can complete a referral form for you. The form is here https://www.aidboxcommunity.co.uk/COVID-19response

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Coping with the COVID-19 outbreak Bristol Hospitality Network https://www.bhn.org.uk/ Phone, text or WhatsApp to 07734 347817 or 07544 971885 If there’s no answer, leave a message with your name and phone number. We will call you back.

Help Team e-mail: elinor@bhn.org.uk

Hosting e-mail: laura@bhn.org.uk We are closed to new hosting referrals. Support to existing members and hosts will continue.

Bristol Refugee Rights https://www.bristolrefugeerights.org/ Advice Service - Phone, text or WhatsApp 07526 352 353 E-mail: advice@bristolrefugeerights.org We can advise and help with applications for asylum support (Home Office money and housing), current changes to claiming asylum and asylum processes, and referral to homelessness and other services. We will try to be open every day from Monday to Friday. If there’s no answer, leave a message with your name and phone number. We will call you back. We can get an interpreter. Please tell us your language. General enquiries and information 07846 332 172

Red Cross Refugee Support https://www.redcross.org.uk/get-help/get-help-as-a-refugee Phone, text or WhatsApp 07739 863 036 E-mail: refugeeservicebristol@redcross.org.uk We will try to be available every day of the week. If there’s no answer, leave a message or write to us, and a caseworker will contact you back. Please tell us your name or the person you are calling on behalf of, telephone number and the reason for the call.

Refugee Women of Bristol Phone 0784 578 9482 E-mail: info@refugeewomenofbristol.org.uk We are providing emotional support for women experiencing domestic violence, and liaison with Next Link; interpreting of up to date information from the government and NHS; access to medical attention for our members. We are working with our network of more settled women to support those who are more isolated.

Project MAMA https://projectmama.org/ Will aim to deliver nappies, if available, to new mothers in need. You can be referred by any organisation who can complete a referral form for you.

The form is here Project MAMA Covid 19 response Nappy & Essential Items request form We continue to accept referrals of mothers needing antenatal, birth and postnatal support, however the majority of this will be phone guidance. As it stands, we are able to be birth partners in the event a woman does not have one already. Main contact is Fiona on 07522821625.

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COVID-19 information in other languages

English not your first language?

Coronavirus - latest NHS Guidelines translated into 45 languages https://www.doctorsoftheworld.org.uk/coronavirus-information/

Albanian Amharic Arabic Armenian Bengali Bulgarian Czech Dari Estonian English

Farsi French German Greek Gujarati Hausa Hindi Hungarian Italian Kiswahili

Krio Kurdish Sorani Lativan Lithuanian Oromo Malayalam Pashto Polish Portuguese Punjabi

Romanian Russian Simplified Chinese Traditional Chinese Sindhi Slovak Spanish Somali

Tamil Tigrinya Turkish Urdu Vietnamese Wolof Yiddish

Coronavirus - latest NHS Guidelines translated video advice (How to stay safe from COVID-19) https://www.doctorsoftheworld.org.uk/coronavirus-video-advice/

ENGLISH

/ ARABIC اللغة العربية

ગજુરાતી / GUJARATI

KURDISH SORANI

[ਪੰਜਾਬੀ] / PUNJABI

Español / SPANISH

Türkçe /TURKISH

Language interpretation support is available, via telephone, to talk to and get help from AWP services.

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5 Ways to Wellbeing

The 5 Ways to Wellbeing are simple and proven actions that can help people find balance, build resilience and boost mental health and wellbeing.

The 5 Ways to Wellbeing are:

Connect - There is strong evidence that indicates that feeling close to, and valued by, other people

is a fundamental human need and one that contributes to functioning well in the world.

Be active - Regular physical activity is associated with lower rates of depression and anxiety

across all age groups. It doesn’t need to be particularly intense for you to feel good - slower-paced activities, such as walking, can have the same benefit.

Take notice - Being aware of what is taking place in the present directly enhances your well-being

and savouring ‘the moment’ can help to reaffirm your life priorities. Heightened awareness also enhances your self-understanding and allows you to make positive choices based on your own values and motivations.

Learn - Continued learning enhances self-esteem and encourages social interaction and a more

active life. The practice of setting goals, which is related to adult learning in particular, has been strongly associated with higher levels of wellbeing.

Give - Individuals who report a greater interest in helping others are more likely to rate themselves

as happy. Committing an act of kindness once a week over a six-week period is associated with an increase in wellbeing.

During this time, it’s also important to keep safe; individually, in our homes or within wards, and as part of the wider community. So we’ve added some additional information about this too.

Keeping Safe - Information and guidance on Coronavirus (COVID-19), as well as knowledge of

local and national support services, can help establish a sense of safety and help aid resilience during the outbreak.

We’ve collated a range of ideas that you might find helpful to your health and wellbeing whilst having to spend more time isolated (due to COVID-19) on the next few pages.

Be mindful that these are general signposting links, so may not be helpful for everyone.

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Connect

Video Chatting

Elefriends

There are lots of ways in which you can video call your

friends or family to keep connected and reduce social

isolation, using a smart phone or computer - Skype,

Zoom, WhatsApp, House Party, Facebook Messenger

etc.

A supportive online community (from the mental

health charity Mind) where you can share tips,

experiences and reach out to others who may be

struggling.

https://www.bbc.co.uk/news/technology-51968122 https://www.elefriends.org.uk/

Internet Scrabble Club

Turn to Me

Play scrabble for free in a relaxed, friendly

environment. Compete at your own level while

meeting new people.

A lifeline online. Free access to online support groups,

great resources including podcasts and helpful articles

that have a wide range of subjects.

www.isc.ro https://turn2me.org/aboutturn2me

Audio Books, E Books & E Magazines

Podcasts

Take the time to start that book you’ve been meaning

to for ages, or try a new magazine.

You could also consider joining a book club online or

creating a virtual book club yourself.

Podcasts are free, you can listen to them at any time,

and there is a wealth of content online to connect to -

music, philosophy, sport, mental health and much

more.

https://www.librarieswest.org.uk https://readingservices.rnib.org.uk (Blind/Sight Loss) https://www.bbc.co.uk/podcasts/

The Social Distancing Festival

The Sofa Singers

Lots of free, streamed events showcasing visual art,

music, dance and theatre from all over the world.

The Sofa Singers brings together hundreds of people in

real time for 45 minutes of simultaneous singing,

learning a classic song with some optional

harmonies/backing parts.

https://www.socialdistancingfestival.com/

https://www.thesofasingers.net/

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Be Active Ensure your physical activity is appropriate to your level of health, mobility and fitness.

Anything outside should follow the current COVID-19 guidance related to contact with others.

Gardening

YouTube - Workout Videos

Gardening is a source of relaxation, comfort and

enjoyment. It can be hugely beneficial to mental

health. The Royal Horticultural Society link can provide

lots of tips and advice, from beginners to experts.

There are lots of workout videos, such as yoga, pilates,

cardio and strength training online. Most can be done

at home with no exercise equipment needed. All freely

available on YouTube.

https://www.rhs.org.uk/ https://www.youtube.com/user/thebodycoach1

Yoga with Adrienne

National Cycle Network

Free yoga videos for all levels, bodies and genders. Find

a style that suits your mood and gives you the tools to

build a happy, healthy home yoga practice.

Take a bike ride on one of the national cycle network

routes nearby your home.

https://www.youtube.com/user/yogawithadriene/featured

https://www.sustrans.org.uk/find-a-route-on-the-

national-cycle-network/

Mindful Walking

Countryside Walks

Incorporate mindful walking into your daily life in as

little as 5-10 minutes a day by using all of your senses -

sight, hearing, smell, taste and touch - to bring

awareness to your body and surroundings.

Explore the countryside on your doorstep and enjoy some open space.

Ensure you wear appropriate clothing and footwear and remember to stay hydrated.

https://www.stopbreathethink.com/mindful-walking/ https://footpathmap.co.uk/

NHS Gym Free Workouts

Stay In Work Out

Put the fun back into fitness with these equipment-free

workouts for all levels and abilities, including

wheelchair exercises.

Sport England - Lots of fun and creative ideas on how to get active at home.

https://www.nhs.uk/live-well/exercise/gym-free-

workouts/

https://www.sportengland.org/stayinworkout

https://ukdeafsport.org.uk/deafstayinworkout

https://britishblindsport.org.uk/stay-in-work-out/

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Take Notice

Virtual Tours

Mindful Photography

Broaden your horizons with a virtual tour - museums,

zoos, aquariums, theme parks.

Take notice and capture your surroundings; home,

garden or natural open spaces. See the link below for a

simple explanation of how mindful photography works.

https://www.goodhousekeeping.com/life/travel/a31784720/best-virtual-tours

https://artsandculture.google.com/

https://ayearwithmycamera.com/blog/mindful-

photography-what-is-it-and-how-do-you-do-it

Gratitude Scavenger Hunt

Mindful in Minutes Podcast

Take photos of the things you’re grateful for, focusing

on the good around you. Developing an attitude of

gratitude, helps us feel more positive.

Take time out to practice mindfulness. 20 minute

guided meditations or less.

https://www.naturalbeachliving.com/gratitude-scavenger-hunt/

https://mindfulinminutes.blubrry.net/

Creativity 4 Wellbeing Art Group

Relaxation Exercises

A fun virtual Creativity 4 Wellbeing art group which will

make and create every Wednesday, 2.00 - 3.30pm.

Plan a range of relaxation exercises into your daily

routine. Exploring relaxation can help you look after

yourself when you’re feeling stressed or worried.

https://www.holburne.org/learning/community-engagement/pathways-to-wellbeing/

https://www.mind.org.uk/information-support/tips-

for-everyday-living/relaxation/relaxation-tips/

Expressive Art Workshops

Take Notice - Garden Birds

100 creative art therapy activities; to have fun, relax,

reflect, empower and soothe.

Can you identify the top 10 birds found in British

gardens? Take notice, look out for them and think

about ways in which you can encourage them to visit.

https://www.expressiveartworkshops.com/expressive-art-resources/100-art-therapy-exercises

https://www.wildlifetrusts.org/wildlife/how-

identify/identify-garden-birds

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Keep Learning

Recovery College Online

Living Life to the Full

Lots of free courses available for adults (as well as

children and young people) including coping during the

pandemic, lifestyle and wellbeing, communication and

behaviour, positive psychology and recovery.

Work out why you feel as you do, how to tackle

problems, build confidence, get going again, feel

happier, stay calm, tackle upsetting thinking and more.

Free for individuals.

https://lms.recoverycollegeonline.co.uk/ www.llttf.com

TED Talks

YouTube - Learn a New Skill

18 minute video presentations on a range of topics.

Currently there are over 3,300 to choose from.

Free to use video sharing. Learn any kind of skills you

want. Wide range of ‘how to’ videos - cooking,

languages, musical instruments, sports skills, etc.

https://www.ted.com/talks https://www.youtube.com

Get Self Help

Museum of the World

Free online Cognitive Behavioural Therapy (CBT) self

help and therapy resources, including worksheets,

information sheets and self help mp3s.

Explore the history of various topics using an

interactive timeline.

https://www.getselfhelp.co.uk/pandemic.htm https://britishmuseum.withgoogle.com/

Free Books, Films and Music

Open Learn

Huge library of free historical children’s books, films

and music. Includes hundreds of free audio books.

Provided by The Open University, 1,000 free courses

across 8 different subject areas. Courses are available

to start at any time.

https://www.openculture.com/ https://www.open.edu/openlearn/education/free-

courses

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Give

Action for Happiness

Random Acts of Kindness

Lots of suggestions of small actions that can cause big

positive changes for others, as well as lots of self care

and self-compassion actions to aid personal wellbeing.

Take action for happiness :-).

Take on a challenge to carry out random acts of

kindness in your week. Kindness promotes empathy

and compassion; which in turn leads to a sense of

interconnectedness with others. Kindness reduces

stress and increases positivity.

https://www.actionforhappiness.org/take-action https://www.randomactsofkindness.org/kindness-

ideas

Take Part in Mental Health Research

Share Poetry

A range of research opportunities, many of which can

be completed online. Take part in studies and help

shape future research.

The ‘Words to sit with’ collection of contemporary

mindfulness poetry and stories - poetry to read, as well

as share your own online contributions.

https://participate.mqmentalhealth.org/ http://www.wordstositwith.com/home

Covid- 19 Mutual Aid UK

Volunteer safely

Local community volunteer groups, offering support to

those who are feeling most isolated, anxious and

vulnerable and whom need greater support from the

community. Sign up to help those in your area.

How to volunteer safely in response to COVID-19.

https://covidmutualaid.org/local-groups/ https://volunteeringmatters.org.uk/volunteer-safely/

Food Banks

Give Blood

Support your community by giving to a local food bank. Travelling to donate is permitted because it helps meet the medical needs of vulnerable people. Hospitals need our blood supply now and in the coming weeks more than ever.

https://www.trusselltrust.org/get-involved/ways-to-give/donate-food/

https://www.blood.co.uk/news-and-campaigns/news-and-statements/coronavirus-COVID-19-updates/

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Keeping Safe

Coronavirus & Wellbeing

Advice about Coronavirus (Easy Read)

Useful guidance from Mind to help you look after your

mental health and wellbeing, with a plan and checklist

for staying indoors.

https://www.mind.org.uk/information-

support/coronavirus-and-your-wellbeing/

Advice on Coronavirus and what to do to stay safe.

https://www.easy-read-

online.co.uk/media/53192/advice-on-the-coronavirus-

v1.pdf

Advice about Coronavirus (British Sign Language)

Advice for Parents

Health advice and information regarding Coronavirus,

as well as signed NHS and Public Health England

publications and announcements.

User friendly COVID-19 advice for parents, carers and

professionals working with children and young people.

Lots of great links and sources of information.

https://signhealth.org.uk/resources/coronavirus/

https://emergingminds.org.uk/wp-

content/uploads/2020/03/COVID19_advice-for-

parents-and-carers_20.3_.pdf

People with autism and their families

Surviving the Outbreak

Resources for people with autism of all ages, including

activities to do at home, about Coronavirus and how to

deal with it, as well as resources for families.

10 ways you can help improve your mental health and

wellbeing if you are worried or anxious about the

Coronavirus outbreak.

https://www.autism.org.uk/services/helplines/coronavirus/resources/

https://www.mind.org.uk/information-

support/coronavirus-and-your-wellbeing/

Find Local Support

Carers Guidance

If you need help due to social isolation, there are a

range of volunteer groups out there that can be of

assistance (support with food shopping, picking up

prescriptions, dog walking, etc). Find your local group.

How government guidance relates to carers, with

suggestions, frequently asked questions and a

wellbeing action plan.

https://covidmutualaid.org/local-groups/ https://www.carersuk.org/help-and-

advice/health/looking-after-your-health/coronavirus-

COVID-19

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Mobile apps Coronavirus Support (UK) Sure Recovery SAM

An app that helps you cope with the Coronavirus pandemic.

It covers everything from general health advice to managing everyday practical problems and improving your mental health.

An app for people who are using alcohol or drugs, in recovery or

thinking about recovery. Designed to help people to track their recovery journeys and achieve their goals.

Self-help for Anxiety Management is better known as SAM, and

SAM is designed to help you learn more about your anxiety, build your own anxiety toolkit, and tailor your self-help to your own life.

Stay Alive Calm Harm DistrACT

Enables people to create their own safety plans which are

accessible on their phones, has advice and tips about managing suicidal thoughts and ideas for grounding techniques and 'reasons to stay alive'. Provides easier access to crisis plans.

Offers several ideas for activities to try to manage urges to self-

harm, this includes suggestions in the following areas: Comfort, distract, express emotions, release, random, and breathe. Each category gives a long list of suggestions and examples of techniques.

Contains information about self-harm and suicidal thoughts, self

help strategies, a ‘chill-zone’ and details about available services and support - both local and national. Also, know what to do in a crisis or emergency.

Gratitude Garden Mindshift Colouring Book for Adults

Intended to help you maintain the gratitude practice of noting down

three good things that have happened each day.

Be reminded of the good things in life by writing them down.

Aimed to help you learn how to relax, develop more helpful

ways of thinking, and identify active steps that will help you take charge of your anxiety.

An app for all ages.

Lots of creative pages to colour, ranging from florals, fantasy, birds,

mandalas, animals, doodles, pixels and more. A great distraction tool and you can even share your artwork with friends.

Headspace Cove Stop, Breathe & Think

Everyday mindfulness and meditation for stress, anxiety, sleep,

focus, and more.

Free introductory sessions, but for full content a subscription is required.

Improve your mental health by making music on this simple

app, which encourages self expression through sounds instead of words.

A friendly app to guide people through meditations for

mindfulness and compassion, intended to help users cope with stress, anxiety, depression, and insomnia.

Lots of free content including a series on 'Calm Coronavirus Anxiety'.

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Helpful ways to cope with COVID-19

Service user and carer comments

“It's been really helpful to maintain regular structure in my day, including a variety of activities to avoid boredom.”

“I've started to use the Gratitude Garden App, to record 3 things a day that I’m grateful for. It helps me focus on the positives things in my life, despite COVID-19. When I’m having a bad day I can use it to remind me of the things I’m grateful for and this can really help shift my mindset.”

“I've found fresh air, natural light and the peacefulness of nature beneficial to maintaining a good mood.”

"I have learnt to chat to friends via video call on WhatsApp and although I was a bit scared of the technology at first, it's made me feel so much more connected to friends again."

“I've found journaling a really good way to decompress at the end of the day - especially if it has been particularly challenging. I write down all the things that have happened that might have caused me to feel stressed, but also write down some things I've done well, and something I'm grateful for. It means I end the day on a positive note but also can look back over the days and realise what I have achieved. I don't beat myself up if I don't have the energy to do this every day though!”

“I’ve been really strict about sleep hygiene and especially not checking/watching the news at least 1-2 hours before bedtime. It means there's less chance my head is full of worries when I actually try to sleep.”

“Make sure there is time every day for yourself - however short. It could be a bubble bath, 20 minutes read of reading, some exercise (I've been really enjoying yoga with Adriene on YouTube - you can choose the length of session you do so it fits around your schedule) or just a chance to have a hot cup of tea.”

“I have been joining the other people that I live with to do some fun dance and exercise routines - it has been good fun!”

“I have been exercising daily with people I live with - it has been nice to get outside and enjoy the sunshine.”

“To keep myself busy I am going out on my bike every morning when it is quieter - This helps me to clear my head.”

“I've been doing the little things around the house that I've been avoiding. It’s a great distraction and feels really productive.”

“Being kind and compassionate to myself is really important. If I’m feeling exhausted and I need a day in bed just to rest my body and mind I remind myself that ‘this really is OK’ every now and then, as it’s important to look after myself”.

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Living in the moment

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Daily challenge

Choose ONE to do per day:

Spend 10 minutes gently stretching your body

Write a letter to someone where you can only be positive

Write a love letter to yourself

Create a portrait of someone famous but only using dots

Close your eyes and try to draw the room you are in without opening them

Write down three things that you are grateful for

Write a guide to keep others from being bored in lockdown - what would you advise?

Write a poem where each line starts with a letter of your name

Have a spring clean and de-clutter

Write down 5 things about yourself that you love

Telephone or email someone who might be lonely/need cheering up

Spend 5 minutes drawing a self portrait, then another 5 minutes doing it with the other hand!

Can you spot something in your surroundings beginning with each letter of the alphabet?

Pick a random letter of the alphabet and list as many animals starting with that letter in a minute as you can

Send positive/encouraging text messages to 5 people

Re-write the lyrics to your favourite song to make it about something mundane - like re-writing Bohemian

Rhapsody to be about your sandwich!

Go to bed 1 hour earlier than usual

Go a whole day without complaining!

Make a list of short term goals

Do one thing you have been putting off

Create a positive affirmation and repeat it to yourself all day

Spend 5 minutes focusing on your breathing only

Write a list of all the positives from the last month

Declutter your emails and social media accounts

Think of your own items to add to this list!

Start a journal or doodle diary

Think of a new challenge for yourself for the year ahead

Complete a puzzle or wordsearch https://freeprintablepuzzles.co.uk/

Write your own short story about a jungle adventure

Create a piece of art - use rubbish/recycling, household objects, the more creative the better!

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Word wheel

Oceans and Continents There are seven continents on Earth covering about a third of the Earth's surface. Continents include Europe, Asia, North America, South America, Australia, Africa and Antarctica. Oceans cover two thirds of the Earth's surface. The five oceans are the Pacific, Indian, Atlantic, Arctic and Southern Ocean (sometimes called the Antarctic).

This Oceans and Continents themed word wheel is made from a 9 letter Oceans and Continents themed word. Try and find that word, then make as many words of any length as you can from these letters. You can only use each letter once, and each word must include the letter A.

Flowers This Flowers themed word wheel is made from a 9 letter flowers themed word. Try and find that word, then make as many words of any length as you can from these letters. You can only use each letter once, and each word must include the letter C.

Source: https://freeprintablepuzzles.co.uk/

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Mindfulness Mindfulness can be used in your everyday life and doesn’t have to take a lot of effort or time. You can practise mindfulness in just one minute!

One-minute practices

Anywhere and at any time that suits you

Breathing This is a chance for you to step out of the daily grind and to allow time to be present with yourself; that is, being present with yourself, and with whatever arises in your mind and body. Take a minute to observe your breathing. Breathe in and out as you normally would: notice the time between each inhalation and exhalation; notice your lungs expanding. When your mind wanders, gently bring your attention back to your breath.

Body scan It can often feel like we’re an observer of our own body caught up in our heads. Spend your one mindful minute bringing awareness to your body and your body’s sensations. Close your eyes and begin scanning your body. Start with your feet, and then slowly bring your awareness upwards in your body until you reach your hands. What sensations do you feel? Heaviness in the legs? Strain in the back? Perhaps no sensations at all. Now move your focus out from the hands and become aware of your environment and the space all around you. Mindful walking Mindful walking is something you can practise at any time as you go about your day. It’s good to try it slowly at first, but once you’re used to it, you can practise it at any pace - even when you’re rushing. Walk slowly: become aware of the sensations in the soles of your feet as they make contact with the floor, and any sensations in the muscles of the legs. You don’t have to look down at your feet. When your mind wanders, use the contact of the feet on the floor as an anchor to bring you back into the present moment. Just take a minute to focus on the sensations generated by walking.

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Mindfulness Mindful listening By taking this time out to tune in to your environment and listen to what it tells you, it will help you to bring mindfulness into the rest of your life - bringing your awareness as you move through the day. Take a minute to listen to the sounds in your environment. You don’t need to try and determine the origin or type of sounds you hear, just listen and absorb the experience of their quality and how it resonates with you. If you recognise a sound then label it and move on, allowing your ears to catch new sounds. Source: ‘Look after your mental health using mindfulness’ booklet, Mental Health Foundation Link: https://www.mentalhealth.org.uk/publications

FREE mindfulness resources currently available include:

The free mindfulness project http://www.freemindfulness.org/covid19

De-mystifying mindfulness. 25hr online course demystifying mindfulness. Free to access most but have to pay to complete assignments and get certificate. https://www.coursera.org/learn/mindfulness

Mindful.org Website with practices, discussions and articles. Free practices available including; 5 minute, 11 minute and 20 minute guided breathing space. https://www.mindful.org/audio-resources-for-mindfulness-meditation/

Oxford Mindfulness Centre. Series of free podcasts sharing mindfulness practices with a particular focus e.g. ‘Fear + Uncertainty = anxiety. Working with uncertainty’. https://www.oxfordmindfulness.org/learn-mindfulness/online-sessions-podcasts/

NHS guide to mindfulness. Information about what is mindfulness. https://www.nhs.uk/conditions/stress-anxiety-depression/mindfulness/

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Colouring for calmness

Source: http://nestekno.com/attachmnt/

Mindfulness colouring - 43 free adult colouring pages to print https://www.favecrafts.com/Adult-Coloring-Pages/Adult-Coloring-Pages-PDF

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Local and national helplines Whether you're concerned about yourself or a loved one, these helplines can offer expert information and advice.

24 hours a day, 365 days a year

Life threatening medical emergency 999

NHS 111 111 Non-emergency medical help & info on local services

AWP Response Line 0300 3031320

Alcoholics Anonymous 0800 917 7650

Combat Stress (veterans) 0800 138 1619

FRANK (national drugs helpline) 03001 236600

National Domestic Abuse Helpline 08082 000247

Samaritans 116 123 or 07725 909 090 (text)

Victim Support 0808 168 9111

Additional Support, times vary

Anxiety UK 03444 775774

ADDIS (ADHD information and support) 020 8952 2800

Autism (National Autistic Society) 0808 800 4104

Beat (eating disorders) 08088 010677

Bluebell Care (emotional wellbeing in pregnancy/birth) 0117 922 0746

CALM (men aged 15-35) 0800 58 58 58

Family Lives (formerly Parentline) 08088 002222

Mind Infoline 0300 123 3393

Mindline Trans+ (trans, non-binary support) 0300 330 5468

Narcotics Anonymous 0300 999 1212

National Gambling Helpline 0808 8020 133

No Panic (panic attacks, OCD and phobias) 08449 674848

OCD UK 0333 212 7890

Papyrus Hopeline (under 35) 0800 068 4141

Rape Crisis 08088 029999

Self-Injury Helpline 08088 008088

Womankind Bristol (in distress, domestic abuse) 01179 166461

Crisis Text Support

Young people text YM Deaf community text DEAF

85258