Looking after your mental health and wellbeing during self-isolation - COVID-19
←
→
Page content transcription
If your browser does not render page correctly, please read the page content below
Looking after your mental health
and wellbeing during self-isolation
COVID-19
Brilliant care through brilliant people
A long period of self-isolation may
be necessary to protect the public
from the spread of coronavirus,
leading to the COVID-19 illness. This
booklet contains some useful tips
to help keep your mental health in
check during this difficult time.
Engage with nature
Try and get exposure to the outside world
and exercise as much as possible within the
guidelines. Try using any outdoor private
space you have, such as a garden or
Do keep a healthy diet balcony. Physical health and mental health
When you’re at home it is easy to eat are closely linked so it is vitally-important
unhealthy meals and snacks as a way to to keep to a routine that includes some
pass the time. It is vital you eat a balanced physical exercise. If you don’t have any
healthy diet as this is an important part of outdoor space then you could try some
maintaining good health and wellbeing, yoga or exercise classes on YouTube.
giving yourself the energy to fight
Embracing nature can help our wellbeing.
infection.
Try looking out of the window, observing
If you haven’t got anyone who can drop the birds and other animals you might
off supplies to you, see if you can sign see, or tend to houseplants to keep your
up to home deliveries from your local mind stimulated. It is also good to open
supermarket or maybe your local shop the window regularly and let fresh air into
might be able to help. Find out if there your room.
are any community support groups in
your local area which could also provide
support with shopping. With stocks
running low, some shops are opening
early - check your local store. Can any
of your support networks help with
your shopping?
Maintain a sense of routine
Keep to a good routine and add structure
to your day, not spending most of the time
in your nightwear, forgetting to clean your
teeth because you knew you wouldn’t
be seeing anyone. Although in the short
term it can feel good to laze around, in
the long term it isn’t going to be good for 5. Bake cakes or try new recipes
your health and mental wellbeing. While
trying to maintain as much of a routine 6. Learn a new hobby like origami
as you can, remember to wake up and go
7. Skype friends and family and make
to bed at appropriate times to ensure you
video calls to stay in touch
get enough rest and sleep.
Find some time to add value to your 8. Try creative writing, scrap booking or
day; life is not just about eating and making a self-soothe box
sleeping. Engage in some fun activities 9. Read a book. Choose a title you and
for yourself. It is natural for people who your friends can all read (you could all
are self-isolating to lose their positivity order from Amazon) and set up a video
for the future; they use this time for call book club so you can discuss
reflection and pull apart everything that it and share your thoughts
is wrong with their life including their
job, relationship or friendships. When 10. Engage in some DIY or gardening
overwhelmed by a lack of activity in our
life, it can quickly impact on what we 11. Pamper yourself with a face mask
enjoy; so we must make time to have fun or foot spa.
within our daily routine.
Do stay connected to people
Just because you’re self-isolating, it
doesn’t mean you have to cut yourself
off from the world completely. If you feel
you’re beginning to struggle, take some
time to call a friend or family member and
let them know how you’re feeling. If your
friends or family are not available, you can
call emotional support lines, such as the
Samaritans or Mental Health Matters.
During periods of self-isolation, try your
best to maintain personal daily routines
or create new positive routines. If health
authorities have recommended limiting
Vary your activities your physical social contact, you can stay
Sitting in front of a TV, phone screen or connected via email, social media, video
computer all day is not the best way to conferencing and telephone. Remember,
spend long periods of time. you don’t have to be alone!
Below are some productive activity ideas
to help fill your time…
1. Download and listen to podcasts
2. Do some arts and crafts, the results
of which you could share with your
friends on Facebook
3. Try knitting or crochet. The hospitals
need small baby hats
4. Try learning meditation techniques
to help you stay focused
Limit your news intake
If you are finding the constant 24/7 coverage Only seek information, updates and
of coronavirus on the TV and social media practical guidance at specific times during
is impacting your mental health then the day from health professionals,
give yourself a break. The World Health gov.uk and the WHO website. It is also
Organisation says: “A near-constant stream important to try and avoid listening to
of news reports about an outbreak can or following rumours that make you feel
cause anyone to feel anxious or distressed“. uncomfortable.
Handy checklist from MIND
q Food: Do you have a way to get food delivered?
q Cleaning: Are your cleaning supplies stocked up?
q Money: Can you budget for any higher bills or expenses? Will you save money from
lower transport costs that you could spend elsewhere?
q Work: Can you work from home or not? If not, what are your rights to payment or
benefits?
q Medication: Do you have enough medication, or a way to get more?
q Health: Can you reorganise any planned therapy or treatments?
q Commitments: Can someone else help you care for any dependents, walk your dog or
take care of any other commitments?
q Connectivity: Have you checked the contact details of the people you see regularly,
like their phone numbers or email addresses?
q Routine: Can you create a routine or timetable for yourself? And if you live with
other people, should you create a household schedule? Do you need to agree how
the household will run with everyone at home all day?
q Exercise: Is there any physical activity you can do inside your home, such as going up
and down the stairs, using bean tins as weights or exercises you can do in your chair?
q Nature: Have you thought how you could access nature? Can you get some seeds and
planting equipment, houseplants or living herbs?
q Entertainment:
watch?
Have you thought about things to do, books to read or TV shows to
q Relax: Have you got materials so you can do something creative, such as paper and
colouring pencils?
Reference: www.mind.org.uk/information-support/coronavirus-and-your-wellbeing/
#AreYouReadyToStayAtHomeForTwoWeeks
Recovery pack
Brilliant care through brilliant people
This pack has been designed to support you with your on going recovery. Our aim
is to help you to identify coping strategies and distraction techniques and give you
advice and information to promote positive mental health and wellbeing.
My Safety Crisis Plan
How can I calm myself, and utilise coping strategies and distraction techniques?
List the things you can try below:
...................................................................................................................................
...................................................................................................................................
...................................................................................................................................
...................................................................................................................................
...................................................................................................................................
...................................................................................................................................
...................................................................................................................................
Who can I contact when I need to talk?
Add your friend, family and emergency contact details below:
...................................................................................................................................
...................................................................................................................................
...................................................................................................................................
...................................................................................................................................
...................................................................................................................................
...................................................................................................................................
...................................................................................................................................
Mental health services and support contact numbers
Mental Health Matters – 0800 1070160 | Samaritans – 116 123
Anxiety management strategies
There are a lot of techniques that you
can try to help manage your feelings of
anxiety. It can also take time by trying
various techniques until you find the
best strategies that work for you.
Be aware of your breathing
Concentrate on breathing more slowly.
When you are feeling more anxious,
your breathing can become faster, so it is
important to try and slow it down.
Try counting to 4 as you breathe in slowly
counting to 4 again as you breathe out.
Try this multiple times until you start to
feel more relaxed. • Get out and about
embracing nature
Progressive muscle relaxation • See family and friends
regularly
Find your safe quiet place. Keep your eyes
closed and slowly tense and then relax • Keep doing the
each of your muscle groups starting from activities you enjoy.
your toes right up to your head.
Challenge your thinking
Hold the tension in the muscles for three
seconds and then quickly release. Try and not to worry about things that
haven’t happened yet, as when we feel
Doing this technique can help reduce the anxious it can be difficult to think positive.
feelings of muscle tension that is often Remember to always try and challenge
associated with feelings of anxiety. your thinking!
Confronting your anxiety Plan some time for worry
Distracting yourself away from anxiety is Set aside as little as 10 to 20 minutes
helpful in the short term, but in the long each evening for worry time. Try not to
term, it can make you feel more anxious. worry for more than 30 minutes. You can
Try completing small tasks or exposing write them down or go over them in your
yourself to different situations that make head. This can help stop your worries
you feel anxious. The best way to cope from taking over at other times of the
with anxiety is by developing techniques day/night. Try and de clutter your head
and coping strategies to stop fear taking focusing on more positive thoughts.
over.
Get to know your anxiety
Adopt a more healthy lifestyle
It can be a good idea to
• Exercise and keep start a mood diary
active, go to the gym (enclosed in the pack)
• Go on regular walks, this can help you to find
get some fresh air any pattern in regards to
• Make sure you eat your feelings of anxiety
healthily and have and if there are any triggers that you can
regular fluids identify.
Experiences from others Give yourself some self-care Chatting with your peers Give yourself some love who also experience and attention. Your anxiety anxiety can help you feel does not define you and less isolated; you can then you are not a weak person share useful techniques and from feeling this way. information and just be there to support each other. Notes for me to remember on how I can manage anxiety: ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ...................................................................................................................................
My mood diary What was happening, who was I with? Where was I? How did I feel? (thoughts, images) What was I doing just before or after I felt this way? You can also use your Journal to keep track of your mood. ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ...................................................................................................................................
................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ...................................................................................................................................
Exercises for stress relief breath, as you breathe
in and out. Try and
This calm breathing say the number of the
technique for stress, breath to yourself as
anxiety and feelings of you breathe out
panic takes just a few
minutes and can be done • Go to the sink and try
anywhere. splashing water on your face. Take
note of how it feels. How does the
It is important to do calm breathing towel feel as you dry your face. Think
techniques regularly, as part of your daily of words to describe the sensations
routine for it to be most effective.
• Take small sips of cool water
You can do calm breathing techniques for
stress standing up on your feet, sitting in • You can put a cold can
a chair that supports your back, lying on a or bottle of soft drink
bed or a yoga mat, or even on the floor. in your hands. Feel how
wet and cold it is on the
Ensure that you are as comfortable as outside. Take notice of
possible. If appropriate, wear baggy clothes the bubbles and taste as
or loosen any clothes that may restrict your you drink it
breathing.
• If you can’t sleep and wake during
If you’re lying down, place your arms by the night, reassure yourself of who
your sides with the palms facing up with you are and where you are at that
your legs out straight. Alternatively, bend moment. Remind yourself what year it
your knees so your feet are flat against the is, what age you are. Look around the
floor. environment noticing familiar items
If you’re seated or standing, place both while naming them. Listen for different
feet flat on the ground, roughly hip-width sounds, feel what you are lying on,
apart. notice the textures, the cool or warm
air, and listen for any sounds
It is important to try and breathe deep
down into your stomach, make sure you are • Feel your clothes on your body, note
comfortable, without forcing it too much. whether your arms and legs are covered
or not, feel the sensation of your clothes
Breathe in through your nose and out on your skin as you move in them.
through your mouth. Notice how your feet feel to be cradled
in the shoes or socks you are wearing or
Breathe in softly and regularly. You might
how they feel resting on the floor
find it helpful to count steadily from 1
to 5. Then, without stopping or holding • If you are meeting with
your breath, breathe out gently, counting friends or family and
from 1 to 5 again if you find this helpful. you feel comfortable,
Complete this pattern every 3 to 5 minutes. concentrate on what
they are saying and
List of grounding exercises doing, remind yourself
why you are with them
• Remind yourself of who you are now. and what they mean to you
Say your name. Say your age now. Say
where you are now. Say what you have • If you are in a seated position, feel the
done today. Say what you will do next chair under your body and your weight
and legs pressing down onto it. Take
• Breathe in and out and take ten slow note of the pressure of the chair or
breaths. You will need to remain floor against your limbs and body
focused giving attention fully to each• While you are lying down, feel the • Run your hands over an unusual
contact between your head, your body texture. Describe it in your mind as if
and your legs, as they touch the surface you were feeling it for the first time
you are laid upon. Starting from your
head, take note of each part of your • Get some different nuts, or seeds.
body and how it feels all the way down Focus on how they look, feel and smell.
to your feet Place some in your mouth rolling them
around taking note of how it feels.
• Listen and concentrate and name what Chew them slowly, mindfully, noticing
sounds you can hear. Begin with the how it feels to swallow
closest or loudest sounds. Try and listen
for sounds in the distance • Put on a piece of instrumental music.
Give it all of your attention, listening
• Hold a cup or mug of tea in both your for each instrument
hands and feel how warm it is. Breathe
in its scent. Drink it slowly taking small • Get a piece of paper and a pen.
sips, take your time and taste each Start drawing as the music plays, Try
mouthful following the music with the pen
• Look around, take note of what you • Tend to your plants if
see in front of you and at each side. you have any and get in
Name and notice the amount of large the garden digging in
objects and smaller ones the soil.
• Choose one object you can see. Copy its
outline with your eyes, as if you were
drawing it
How to get a positive sleep
pattern
• Walk around taking your
time and take note of Your sleep routine can
each step as you take have a major effect on your
one and then another mental and physical health.
If you have a lack of sleep
• Stomp your feet, noticing the sensation it can greatly affect your
and sounds as you make a connection energy levels, productivity,
with the ground emotional balance, and even your weight.
We all have difficulty sleeping at certain
• Rub and clap your hands noticing the
times in our lives.
noise and sensations in your hands and
arms There is a way we can help ourselves
to sleep better and adopt a more
• Wear an elastic band on your wrist (not
positive sleeping pattern. Making simple
too tight) flick it gently, so that you can
adjustments but important changes to
feel it springing back onto your wrist.
your daytime and bedtime routines can
• Step outside if possible; notice the have a huge impact on how well you sleep.
temperature of the air and how it A good night’s sleep will give you better
changes as you go outside concentration, help you to feel more
emotionally balanced, and full of energy all
• Notice five things you day long.
can hear, see, feel, taste
or smell How can I get a better night’s
• Spend time with a pet sleep?
if you have one. Notice Keep to a regular routine with going to
what is different and special about bed and waking up. You will then begin
them. How do they make you feel? to feel much more refreshed and more fullof energy throughout the day. The use of screens by turning the brightness down.
an alarm might help you to regulate your Do not be tempted by late-night television.
pattern set at the same time each morning Try listening to relaxing music or audio
but it is just as important that you try and books instead. Make sure the room where
go to bed at the same time each night. you sleep is dark. Use blackout curtains to
block light from windows, or you could try
Avoid sleeping in too late even on a sleep eye mask which can be effective.
weekends. The more your sleep routine Keep a low-level night light on if you need
differs the worse you will feel. Limit naps to. This will make it easier for you to fall
in the day to 15 to 20 minutes in the early back to sleep if you have to get up for any
afternoon. reason.
Don’t give in to after-dinner sleepiness. If
you get tired way before your bedtime, try
Exercise during the day
and do something not too stimulating, such Regular exercise will help to improve the
as some light housework, chat to a friend, symptoms of insomnia and sleep apnoea
or get your belongings ready for the next and it will also increase the amount of time
day. Napping too close to your bedtime will you spend in the deep, restorative stages
disrupt your bedtime routine. of sleep. However, you must not exercise
too close to when you go to bed as this
Control your exposure to light could interfere with your sleep pattern. It’s
Melatonin is a naturally important to relax before settling down to
occurring hormone. It is bed.
controlled by exposure Low-impact, relaxing
to light and it helps to exercises, such as yoga or
regulate your sleep-wake gentle stretching, can help
cycle. to promote sleep. Walking
for just 10 minutes a day can
During the day also significantly improve
It’s important that you expose yourself to your sleep quality.
bright sunlight when you wake up.
However, it can take several months of
The closer you expose yourself to when you regular activity before you experience the
get up, the better. Enjoy your breakfast in full sleep-promoting benefits. Be patient
the sunshine as the light on your face will and focus on building an exercise habit that
help you to wake up. you can stick to.
Remember to spend as Eating and drinking
much time outside during
the day as you can. Exercise Limit your caffeine and
or take your dog for a walk nicotine intake. These are
preferably during the day both stimulants that can
instead of at night. cause sleep problems. If you
need support with Smoking
Bring as much natural sunlight into your Cessation please speak to
home environment or place of work as your GP.
possible. Keep curtains and blinds open
during the day. Let that Sunlight in! Try and avoid large meals
at night. It is a good idea to
At night make dinner time earlier in
the evening. Try and avoid
Avoid bright screens such as phones, heavy, rich, spicy foods
TV’s, computers or tablets within one to within two hours of your
two hours of your bedtime. You can also bedtime bed as this can cause heartburn or
minimise the impact of using devices with indigestion.Try and avoid alcohol Relaxation techniques for
before bed. While a glass
might help you to relax, it
better sleep
can interfere with your Try various relaxation techniques before
sleep cycle once you’re going to bed, this is a great way to wind
asleep. down, calm your mind, and get ready for
sleep.
Remember that drinking
lots of fluid before bed can Try some deep belly breathing (as shown
make you need the toilet previously in the pack)
more often during the
night. This can result in Try some progressive muscle relaxation (as
broken sleep. shown previously in the pack)
Having sugary foods and refined carbs, Bedtime rituals and routines can also help
such as white bread, white rice, and pasta you to relax - create a “toolbox” of relaxing
during the day can also bedtime strategies that will help you to
trigger wakefulness at unwind before you go to sleep. Such as:
night and pull you out • Read a book or magazines but make
of the deep, restorative sure the light is dim but light enough to
stages of sleep. read
If you need a bedtime • Have a warm relaxing bath
snack you could try:
• Listen to relaxing wind down music
• Half of a turkey
sandwich • Complete a set of easy
stretches
• A small bowl of
whole-grain, • Engage in your favourite
low-sugar cereal low-level activity
• Milk or yogurt • Listen to your favourite
audio books
• A banana
• Make a plan for the next
Wind down before day
bedtime • Have the lights low
Stress, anger or worry can also make it very leading up to going to
difficult for you to sleep well. bed
If anxiety or worry Learn ways to get back to
dominates your thoughts sleep.
at night, there are steps
you can take to help Even if you have trouble getting back to
prevent this from affecting sleep, try and relax by doing the techniques
your sleep pattern. previously discussed in the pack, although
it’s not a replacement for sleep, relaxation
Make sure your bedroom is a welcoming can still help rejuvenate your body.
environment with limited distractions.
If you’re still awake after more than 15
Keep your room dark, cool, and quiet. minutes, get out of bed and do a quiet
Keep your room cool. Typically, people activity, such as reading a book. Keep the
sleep best in a slightly cool environment, lights dim and avoid bright screens so as
usually around 18°C. not giving your body signs that it’s time to
wake up.Try to avoid worrying • Beloved stuffed animal
and over thinking about
things. If you wake up • Positive quote
during the night feeling • Fruit tea bags
anxious and can’t get back
to sleep, write your worry • ipod with relaxing music
down in your journal postponing it until • Relaxation CD
the next day knowing you’ll be much more
productive after you have had a good • Fidget spinner
night’s sleep.
The items in your box should be important
Self Soothe Box to you with the aim to bring you some
positive distractions during difficult periods.
Having a Self Soothe Box
is very helpful when you Goal setting
have feelings of anxiety,
It is always a good idea to
you have suicidal thoughts
have goals to work towards
or something has upset
but first you need to think
you. Using and looking
about:
through your box will be a good way of
helping you to feel better. What is important to me?
What would I like to
You can make your box out of a shoe box
accomplish?
which you can personalise by decorating it
Are my goals achievable?
or use any box that you find appropriate
but big enough to fit for items in. Put items
Short term goals:
in your box that make you feel good!
Things I can put in my box: ..............................................................
• Pictures of loved ones
..............................................................
• Peppermints
• Stress ball ..............................................................
• Calming oils such as lavender
..............................................................
• Scented candle
• Crossword puzzles ..............................................................
• Bottle of bubbles
..............................................................
• Playing cards
• Notebook ..............................................................
• Colouring pens
..............................................................
• Colouring book
• Supportive card from someone ..............................................................
• Craft items / beads
..............................................................
• Protein bar
• Bubble wrap ............................................................................................................................ Apps for wellbeing and
mental health
..............................................................
People are starting to use
apps in their everyday
.............................................................. life. This can range from
shopping, travel or
.............................................................. entertainment. They can
also be used to help you
to look after your wellbeing and mental
.............................................................. health. I have listed some apps below that
could be useful.
Long term goals: Remember your online safety
Always make sure to keep yourself safe
.............................................................. whilst you are online. Mind has a great
online safety page that gives advice on
.............................................................. ‘How to Stay Safe Online.’
Please note that some of the apps that
.............................................................. are listed below are free but others may
need to be purchased. Some apps may also
.............................................................. contains adverts and in-app purchases.
Apps for mental
..............................................................
wellbeing
.............................................................. Silver cloud
Silver Cloud provides a
.............................................................. wide range of supportive and interactive
programmes, tools and tactics for
.............................................................. mental and behavioural health issues.
These programmes address wellbeing,
life balance, time management,
.............................................................. communication skills, goal setting,
communication and relationship
.............................................................. management, anger management,
stress management, relaxation and sleep
management, among many others.
..............................................................
RC Psych Mental Health app
.............................................................. This app is only available on the app store
for iOS devices. This is an application
.............................................................. developed for the Royal College of
Psychiatrists by Dr. Melvyn Zhang. The
.............................................................. aim of this application is to:
1. Provide general public information
.............................................................. about key mental health disorders
2. Provide links to relevant videos and
.............................................................. podcasts3. Provide links to the Royal College approaches to mental health and
Website to which members of the well-being, and specifically Cognitive
public could find further information Behavioural Therapy (CBT).
about mental health disorders.
Calm Harm
Happier
Calm Harm provides tasks that help you
This app is only available resist or manage the urge to self-harm. You
on the Apple store for iOS can add your tasks too and it’s completely
devices. Happier helps you private and password protected. What
stay more present and does it do? The four categories of tasks
positive throughout the target the main reasons why people self-
day. The Apple Watch app is like your harm. Distract helps to combat the urge
personal mindfulness coach -- use it to lift by learning self-control; Comfort helps to
your mood, take a quick meditation pause, care rather than harm; Express gets those
or capture and savour the small happy feelings out in a different way and Release
moments that you find in your day. Share provides safe alternatives to self-injury.
how you feel using your Apple Watch
which will help you lift your mood with Stay Alive
inspiring quotes, clear your mind with a This app is a pocket suicide prevention
positive meditation break, or easily capture resource, packed full of useful information
and share something positive using just to help you stay safe. You can use it if you
your voice. Use Happier as an on-the-go are having thoughts of suicide or if you are
gratitude journal to record happy moments concerned about someone else who may be
both big and small. Connect with other considering suicide.
Happier users in a positive and supportive
environment. Apps for depression
Diary Mood Tracker –
and anxiety
Daylio Well Mind
Daylio enables you to keep Well Mind is your free NHS mental health
a private diary without and wellbeing app designed to help you
having to type a single with stress, anxiety and depression The
line. Pick your mood and app includes advice, tips and tools to
add activities you have been doing during improve your mental health and boost your
the day. You can also add notes and keep wellbeing.
an old school diary. Daylio is collecting
recorded moods and activities in the What’s Up?
statistics and calendar. This format will
What’s Up? is a free app utilising some
help you to understand your habits better.
of the best CBT (Cognitive Behavioural
Keep track of your activities and create
Therapy) and ACT (Acceptance
patterns to become more productive.
Commitment Therapy) methods to help
Catch it you cope with Depression, Anxiety, Anger,
Stress and more.
Catch It is a joint project between the
Universities of Liverpool and Manchester, Stress & Anxiety
to help users better understand their Companion
moods through the use of an ongoing
diary. The app was designed to illustrate This app is only available
some of the key principles of psychological on the app store for iOS
devices.The Stress & Anxiety Companion app gives before and after, based on Behavioural
you the tools you need to manage anxious Activation Therapy
feelings and identify their triggers so they
won’t trip you up in the future. It can help • Safety Plan - Develop a suicide safety
build your mental muscles to make you plan to keep you safe and utilise
stronger and happier. Some of the features emergency resources during a suicidal
include: Anxiety busting exercises: Re- crisis - Read information, self-help
Breathing: control your breathing with the guidelines, and find help with internet
help of our visual exercises. Mindfulness resources. Video - Discover helpful
and muscle relaxation recordings to help YouTube videos that can improve your
your muscles relax and ease tension. mood and behaviour, from guided
Brain exercises: Quick and fun exercises to meditations to enlightening TED talks.
interrupt anxious or negative thinking. Fear Tools – Anxiety Kit
SAM: Self-help for Anxiety Fear Tools is an evidence-
Management based app designed to
help you combat anxiety,
SAM is an app to help you understand
aiding you on your road to
and manage anxiety. The app has been
recovery. This application is
developed in collaboration with a research
especially useful for those suffering from
team from UWE, Bristol.
Generalized Anxiety Disorder, Phobias, and
SAM will help you to understand what Social Anxiety Disorder.
causes your anxiety, monitor your anxious
The app contains several simple, useful, and
thoughts and behaviour over time and
powerful tools. They include:
manage your anxiety through self-help
exercises and private reflection. The “Social Thought Diary - Challenge and reframe
cloud” feature will enable you to share your unhelpful thoughts with this cognitive
your experiences with the SAM community therapy technique. Exposure - Overcome
while protecting your identity. your fears with gradual exposure, an
effective behavioural therapy technique.
Mood Tools -
Depression Aid Relax Melodies
If you are feeling sad, Relax Melodies is a
anxious, or depressed, lift relaxation and sleep app
your mood with Mood that allows you to select
Tools. Mood Tools is designed to help you sounds and melodies that
combat depression and alleviate your you like and combine them
negative moods, aiding you on your road to create a mix. Lay back,
to recovery. The app contains several listen, and enjoy falling asleep. This app can
different research-supported tools. They also be used in many other situations aside
include: from sleep; perfect during some of your
favourites activities such as relaxing at the
Thought Diary - Improve your mood by spa, exercising in your yoga or relaxation
analysing your thoughts and identifying classes, massaging sessions, or even when
negative/distorted thinking patterns based taking a nap!
on principles from Cognitive Behavioural
Therapy.
• Activities - Regain your
energy by performing
energising activities and
tracking your moodNotes ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ...................................................................................................................................
Helpful numbers for support
Organisation Services Contact
ANXIETY UK Monday to Friday - 9.30am – 5.30pm 03444 775 774
CALM For men aged 15–35 years - daily, 0800 58 58 58 -
5pm - 12am Nationwide
MIND 0300 123 3393
NO PANIC For people suffering from panic attacks 0844 967 4848
and OCD
OCD ACTION 03332127890
OCD UK 0333 212 7890
PAPYRUS Young suicide prevention society
Weekdays, 10am - 5pm and 7pm - 10pm 0800 068 4141
Weekends, 2pm - 5pm
SANE Emotional support for people being 0300 304 7000
affected by mental illness, their families
and carers
Refuge Advice on domestic violence 0808 2000 247 -
24hrs
Cruse Bereavement 0808 808 1677
support
Information correct at the time of publishing.
Please check with the organisations direct for up-to-date details.
Any other information you need or feel would help please do not hesitate to ask
a member of our team. We also offer support and advice to carers if required.
Thank you to the particularly brilliant Justine Norris our Occupational therapist at
the North East Kent Crisis Resolution and Home Treatment Team for producing this.
PE
RES CT OPEN OUNTAB NG TOGE OVATIV
XC
ELLENC
CC KI NN
E
E
LE
TH
E
R
A
I
WO
ER
Please call 01622 724131 if you would like this leaflet in a different language or format.
Visit us at www.kmpt.nhs.uk
Review March 2021 KM1208Journal notebook
Brilliant care through brilliant peopleWhy keep a Journal There are a lot of reasons to start a journal in relation to your mental health. Writing things down can help your creativity flow, it can also help you to explore and eventually solve problems, and it will help you to be truthful to yourself about how you are feeling in your everyday life. Some people find it easier to write things down than talk to their family and friends. Date ...................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ...................................................................................................................................
Date ...................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ...................................................................................................................................
Date ...................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ...................................................................................................................................
Date ...................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ...................................................................................................................................
Date ...................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ...................................................................................................................................
Date ...................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ...................................................................................................................................
Date ................................. ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ...................................................................................................................................
Date ................................. ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ...................................................................................................................................
Date ................................. ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ...................................................................................................................................
Date ................................. ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ...................................................................................................................................
Date ................................. ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ...................................................................................................................................
Date ................................. ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ...................................................................................................................................
Date ................................. ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ...................................................................................................................................
Date ................................. ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ...................................................................................................................................
Date ................................. ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ...................................................................................................................................
Date ................................. ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ...................................................................................................................................
Date ................................. ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ...................................................................................................................................
Date ................................. ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ...................................................................................................................................
Date ................................. ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ...................................................................................................................................
Date ................................. ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ...................................................................................................................................
Date ................................. ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ...................................................................................................................................
Date ................................. ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ...................................................................................................................................
Date ................................. ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ...................................................................................................................................
Date ................................. ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ...................................................................................................................................
Date ......................................................
...................................................................................................................................
...................................................................................................................................
...................................................................................................................................
...................................................................................................................................
...................................................................................................................................
...................................................................................................................................
...................................................................................................................................
...................................................................................................................................
...................................................................................................................................
...................................................................................................................................
...................................................................................................................................
...................................................................................................................................
...................................................................................................................................
...................................................................................................................................
...................................................................................................................................
...................................................................................................................................
Thank you to the particularly brilliant Justine Norris our Occupational therapist at
the North East Kent Crisis Resolution and Home Treatment Team for producing this.
PE
RES CT OPEN OUNTAB NG TOGE OVATIV
XC
ELLENC
CC KI NN
E
E
LE
TH
E
R
A
I
WO
ER
Please call 01622 724131 if you would like this leaflet in a different language or format.
Visit us at www.kmpt.nhs.uk
Review April 2021 KM1218You can also read
