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KEEPING YOUR MIND HEALTHY AND WHAT TO DO IF YOU ARE STRUGGLING

In the same way that we need to take care of our physical bodies with a good lifestyle, diet and exercise, we also need to pay regular attention to our mental health. This includes good sleep, good diet, exercising, time for rest and relaxation, spending quality time with others, having goals and trying out new things amongst other things.

If you would like to find out more about how you can regularly care for your mental health, and feel a greater sense of happiness and wellbeing we would recommend the following resources:

Action for happiness www.actionforhappiness.org.uk

A charitable organisation with a lot of excellent information, tips and resources for improving wellbeing and happiness.

Living life to the full http://www.llttf.com/

Help for feeling happier

Mental health Foundation www.mentalhealth.org.uk

Information, mindfulness courses, relaxation podcasts

Websites for mindfulness techniques:

www.headspace.com

www.mindfulnesscds.com 

Link for mental health book list:
www.reading-well.org.uk

If you are struggling you may want further discussion with a health professional to discuss options, including counselling and medication. Ideally make a planned routine appointment with your usual GP if you have one and in the meanwhile look at the options outlined below for further advice. We can offer urgent appointments with any GP if you feel you are in crisis and in acute distress, needing same day care.

The following options may also be helpful for you:

You may be advised to, or wish to consider self -referring to the Improving Access to Psychological Therapies Service in York who offer talking therapies to those struggling with psychological difficulties.

You can self-refer by ringing: 01904 556840

Improving Access to Psychological Therapies (IAPT)

Please click this link to the Guide to Mental Health and Wellbeing in York booklet- an excellent comprehensive guide to all the organisations available in York to support with mental health and wellbeing.

For Military Veterans there is a specialist service for veterans please follow the link below for information on how to self refer

Veterans Patient Information

A small selection of organisations are as follows:

MIND website 

www.yorkmind.org.uk

York MIND: 01904 643364

Excellent site for wide range of mental health and emotional issues

Relate www.relate.org.uk

Counselling, support and information for all relationships

York Relate: 01904 625971

Samaritans www.samaritans.org

Someone who will listen to your concerns and worries

York Samaritans: 01904 655888

CRUSE www.cruse.org.uk

York CRUSE: 01904 481162

Provide support and care following a bereavement

KYRA http://www.kyra.org.uk/

Telephone: 01904 632332

Offers women counselling, courses, social activities and support

SURVIVE http://survive-northyorks.org.uk/

For support for survivors of rape and sexual abuse

York Survive: 01904 638813

Young People’s Services at 30 Clarence Street (formerly 29 Castlegate) http://29castlegate.org/

Telephone: 01904 554444

Advice, support and counselling for young people ages 16-25

MindEd www.minded.org.uk

Advice and support for families about parenting and issues that may arise for children and teens

Silverline www.thesilverline.org.uk

Free confidential helpline offering information, friendship and advice to older people 24 hours per day

Telephone: 0800 4708090

Citizen’s Advice Bureau

Offer free, independent, confidential and impartial advice to help people resolve numerous issues that may be affecting your mental wellbeing, including advice on benefits, work, finance, consumer, relationship, housing, discrimination, tax, education, healthcare and legal issues.

National Telephone: 03444 111 444

www.yorkcab.org.uk/

And a few useful websites:

Beating the blues  http://www.beatingtheblues.co.uk/

CBT for depression and anxiety

Mood Gym https://moodgym.anu.edu.au

Self help training in CBT for anxiety and depression

Mind Full http://www.mindfull.org/

Depression and anxiety issues for young people (ages 11-17)

Apps

Nhs Digital have created a library of useful health apps. We have put together some that will be useful with this condition.

  • COVE Create music to capture your mood and express how you feel with the Cove app. Instead of words, create music to reflect emotions like joy, sadness, calm and anger. You can store your music in a personal journal, or send them to someone and let the music do the talking. For more info click here.
  • Chill Panda Learn to relax, manage your worries and improve your wellbeing with Chill Panda. The app measures your heart rate and suggests tasks to suit your state of mind. Tasks include simple breathing techniques and light exercises to take your mind off your worries. For more info click here.
  • BlueIce is an evidenced-based app to help young people manage their emotions and reduce urges to self-harm.It includes a mood diary, a toolbox of of evidence-based techniques to reduce distress and automatic routing to emergency numbers if urges to harm continue. Click here for more info.

  • SilverCloud is an online course to help people manage stress, anxiety and depression. You work through a series of topics selected by a therapist to address specific needs. The eight-week course is designed to be completed in your own time and at your own pace. Click here for more info.
  • Stress & Anxiety Companion helps you handle stress and anxiety on-the-go. Tools like breathing exercises, relaxing music and games are designed to calm the mind. The app helps you change negative thoughts to help you better cope with life's ups and downs. For more info click here.
  • Catch It Learn how to manage feelings like anxiety and depression with Catch It. The app will teach you how to look at problems in a different way, turn negative thoughts into positive ones and improve your mental wellbeing. Click here for more info.
  • Big White Wall is an online community for people who are stressed, anxious or feeling low. The service has an active forum with round-the-clock support from trained professionals.  You can talk anonymously to other members and take part in group or one-to-one therapy with therapists. For more info click here.
  • Calm Harm is an app designed to help people resist or manage the urge to self-harm. It's private and password protected. Click here for more info.
  • Rally Round is a free and secure online tool that allows parents, other family members, friends and carers to organise support for a child with an illness or challenging behaviour. Features like the to-do list, the noticeboard, and email and text notifications keep everyone in the loop. For more info click here.
  • Cypher (formerly Silent Secret) is an anonymous peer-to-peer social network. It is a space to share your feelings and secrets, give and receive support, and connect to other support organisations. Click here for more info.
  • Be Mindful The Be Mindful course is an easy-to-follow web-based training programme that guides you through all the elements of mindfulness-based cognitive therapy. Follow this link.