Wednesday 31 August 2016

Coping by H.P

It seems to be one of the buzzwords in mental health at the moment.  “Learn healthy coping skills.” “Improve your coping strategies.” But what does this actually mean? And how do we go about it?
 For most people, coping strategies are something we do automatically. We have a bad day at work-we eat ice cream. We have an argument with our partner-we go for a run to burn off the frustration.  But when we’re in a dark place, we don’t always make good choices. For one thing our mind is saying “nothing will make me feel better”. And for another, it takes effort to get out of the chair/bed and actually take action to do something which may change how we feel. And that can just feel too hard.

So how do we overcome these problems? And how do we decide what would be a good thing to try and what would be less useful? Two things come to mind. 
The first is that what works for one person may not be effective for the next. Your coping strategies are individual to you. And that brings me to the next point,
you need to have figured it out before things get bad. Because when you’re in extremis, you don’t want to be trying things out for the first time. So prepare. Go on the internet. Talk to other people. Come up with a list of stuff that you think might work, that sounds attractive to you. And then, when things are pretty good, try them out. Discover which ones change the way you feel. Distract you. The ones that give you enjoyment.

And then write them down. Make a list. Mine is divided by what my overriding feeling that I want to change is. So I have a collection of things that work when I’m anxious. When I’m depressed. And so on. Put the list somewhere obvious (mine is on the fridge-this is possibly easier when you live on your own!). Next time things get bad, stand in front of the list and work your way down it until you hit something that works. I promise, it will become an automatic thing to do.
Image result for writing a list


This is how I do it anyway. And what’s on my list? Well, edited highlights include knitting, colouring, hot tea, hot baths (with bubbles), scented candles, iced water (to drink or hold hands in), cuddling stuffed animals, going for a run………. the list goes on. But none of those might work for you. Or they might. If I have learned anything it is that we are all different. There is no “right” way to cope.

Why Are We Here?

Our Chris asked us to share this Poem with you.

Why are we here?
We are here to listen ...
...Not to work miracles


We are here to help you discover what you are feeling ...
...Not to make things go away


We are here to help you identify your options ...
...Not to decide which option you should take


We are here to discuss steps with you ...
...Not to take those steps for you


We are here to help you discover your own strengths ...
...Not to rescue you and leave you still vulnerable


We are here to help you discover that you can help yourself ...
...Not to take responsibility for you


We are here to help you choose ...
...Not to make to make choices for you


We are here to support your changes, and to help you make those changes




Adapted for Bridging the Gap from an anonymous poem from the Texas Council on Family Violence

Thursday 21 July 2016

Two new Time To Change Somerset Champions

Time To Change Somerset

Congratulations to Brad and Janielle for passing their training to become our brand new Time To Change Somerset Champions.



During our Morning workshop session Brad and Janielle learnt the basics of positively challenging Mental Health Stigma and discrimination during public events in their community as well as with their families, work colleagues and friends.

Mental Health Conversations

There are no hard and fast rules for talking about mental health. It can be tricky to find the words, at first,but as soon as you've found that ice breaker you will find that talking about mental health is as easy as talking about any other subject.

During today's workshop we discussed how we can start a conversation with the public.
Brad and Janielle feel that you can start off with small talk, such as the weather or something you may have in common and then naturally start to develop into the subject of mental health and the amazing work that our Time To Change Champions do.


Brad and Janielle also said that it was important that Champions where energetic and had a positive attitude when approaching the subject.


Speaking Personally


Our Champions learnt that they should never feel under pressure to tell people about their own mental health Issues if they don't want to. And some days one can feel like talking about them and other days they don't.However,  having the courage to speak out can help you feel better in yourself and more accepted by others.

Talking about our own issues can also give strength to others who may be suffering but have not yet been able to seek help.
You may sometimes meet with a negative reaction from people. But sometimes being honest about your mental health can make you feel better, despite people's reactions - because it means you don’t have to keep things hidden any more.
These negative reactions however are becoming increasingly rare due to the work of our Time To Change champions bringing these issues out into the open and challenging old stereotypes.

How you can become a Champion

Brad and Janielle are just the latest of our 14 strong team of champions from across the county of Somerset and we are always on the lookout for more.
If you too would like to help end mental health stigma and discrimination please contact Marc on (01823) 334906



Thursday 14 July 2016

"Crazy Is the New Black" Time To Change Somerset Reacts

On the 14th of May Eurovision broadcast a segment during their show the where female host was showing off ‘memorabilia’ for the singing event. After highlighting a hat she then moved on to the next exhibit - a straitjacket.

Posted by Chris York on Saturday, 14 May 2016
Not being a fan of the show I wasn't aware of the segment initially but was alerted to it via Twitter. After seeing the segment, in context I felt we had to react. We soon put out a statement via our facebook page: Due to this statement we where then asked to give our thoughts on the Ben McGrail show on BBC Radio: Although we acknowledge that the segment was supposed to be comical and didn't mean to cause offence it does re-enforce old stereotypes. These sterotype can not only cause further distress to people with mental health issues but, even worse, prevent people from getting the help they need.

Young people and Mental Health



It's good to talk....

Written by H.S Patterson.


We all have mental health; it is a part of us in the same way as our physical health is. And we all have ups and downs. Bad days and better days. Some downright awesome days. But what happens when something goes awry in our head? When just getting through the day becomes difficult or impossible? And how does it feel to be a young person who is struggling; when often everyone around you seems to be having the time of their lives?

For me, the primary feelings were fear, loneliness, and a deep sense of shame. Fear that I was going mad. Shame because I felt that I was spoilt, self-indulgent, because after all my life appeared perfect. And the isolation. I couldn’t talk to anyone about the sadness, the dark thoughts, the self-hatred. Not only did I not believe anyone could understand, but I thought that I was the only one and that it was somehow “wrong” to feel like this.

I now know I was not alone. At any one time, 1 in 10 young people are suffering from a mental health problem. 25% of young people will self-harm at least once and the same percentage will experience suicidal thoughts. And mental health problems in children and young people are on the increase.



Because being young is not easy. A lot is going on in a short time. School/college stress, exam stress, worries about the future, new friendships, old friendships, sex and relationships, finding out who you are…….and that’s before we get into life events such as bereavement, bullying or abuse-or the hormonal fluctuations that seem to be constantly assaulting your body.
S
o what can you do if you recognise that things are not going so well? First, give yourself a break. The brain goes wrong sometimes just the same as any other part of the body. Tell someone how you’re feeling. Doesn’t really matter who-parents, friends, GP, teacher- anyone who will listen and who you feel comfortable with. And do the boring stuff that you know you should do but is easy to let slip-eat fairly healthily, do a bit of exercise, get a decent amount of sleep, lay off the alcohol/drugs (or at least exercise moderation), and make time for things you used to enjoy (even better if that involves being with others). That list isn’t going to fix everything, but in a small way it helps. And when you’re heading towards rock-bottom, even a little bit of improvement will feel like a relief.
And when you’re feeling better, talk about mental health to anyone who will listen. That way the next person to suffer may realise that they are not alone.


I'm Fine



A few years ago while out walking I met an old work colleague – he was a ‘stiff upper lip, pull yourself together’ sort of person who thought that people with a mental illness were either ‘lead swingers’ or homicidal maniacs.  After a brief exchange of greetings, we parted.  The following is a record of that exchange of words; and what I thought at the time, that meeting was my inspiration for ‘I’m Fine’.



I’m Fine


Hello Chris, you’re looking well, I thought you were ill!

Look into my eyes; see the countless private tears they have wept
See the overwhelming weariness, which makes my body ache
See the sleepless nights too many to remember
See the turmoil and pain which is my mind

Feel the moods so dark, so powerful they have substance                                                                                     
Feel the weight of thoughts so heavy they cannot move
Feel the blameless guilt and shame so undeniable
I want to shout SORRY‼ For what I don’t know

All of these hidden behind a thin veneer
A veneer of false happiness and well-being
These and so much more
Just the tip of the iceberg that is Depression

Should I say?  No, I’d better not.

Thank you, yes, I’m fine, how are you?

November 2008

Since that encounter in 2008, I have met many people who are prejudiced against those of us with mental illness.  As much, as I tried to explain to these people that mental illness is not particular in whom it attacks and that no one is immune from it.  There were very few who listened, which is why I joined Rethink and Time to Change Somerset, and one of the reasons I now work as a mental health advocate for Mind in Taunton and West Somerset.  If you think, you can help fight the stigma, prejudice and discrimination, which those with a mental illness have to face every day.  Then please join either a national or local mental health organisation, or both, so that your voice will be heard.

Thank You

Chris Rugg