Hub of Hope
Doing What Matters in Times of Stress: An Illustrated Guide
Doing What Matters in Times of Stress (who.int)
Doing What Matters in Times of Stress: An Illustrated Guide is a stress management guide for coping with adversity. The guide aims to equip people with practical skills to help cope with stress. A few minutes each day are enough to practice the self-help techniques. The guide can be used alone or with the accompanying audio exercises.
Informed by evidence and extensive field testing, the guide is for anyone who experiences stress, wherever they live and whatever their circumstances.
Avaliable in
Arabic
Chinese
Farsi
French
German
Greek
Hungarian
Italian
Japanese
Romanian
Russian
Spanish
Turkish
Ukrainian
Urdu
Vietnamese
And Audio files
Samaritans Postvention toolkit
This toolkit is designed to help particularly leaders in Human Resources and frontline managers, to develop and implement a process to manage the impact of an employee suicide or attempted suicide on colleagues. This is known as postvention. It may also be used to support those in the workforce who lose a family member or close friend to suicide.
It’s important to say from the outset that even with meticulous planning, the response will be challenging for everyone involved. Sharing responsibility for using this toolkit by more than one person is recommended. If you are affected, share your concerns with colleagues and managers and ask for support too.
https://aace.org.uk/wp-content/uploads/2021/06/Samaritans_AACE-postvention-toolkit-June-2021.pdf
What is imposter syndrome and how can you combat it? – Elizabeth Cox
Even after writing eleven books and winning several awards, Maya Angelou couldn’t escape the doubt that she hadn’t earned her accomplishments. This feeling of fraudulence is extremely common. Why can’t so many of us shake feelings that our ideas and skills aren’t worthy of others’ attention? Elizabeth Cox describes the psychology behind the imposter syndrome, and what you can do to combat it.
Loneliness – Why do we feel this way and what can we do about it?
Everybody feels lonely sometimes. But only few of us are aware how important this feeling was for our ancestors – and that our modern world can turn it into something that really hurts us. Why do we feel this way and what can we do about it?
Supporting Others
It can be hard to know what to do when supporting someone with a mental health problem. The information sheets you can find on this page or attached below guidance from Mind. These guides provide advice for helping friends, family, carers, and others to give support whilst taking care of yourself too.
Mental Health and Nature
Spending time in green space or bringing nature into your everyday life can benefit both your mental and physical wellbeing. For example, doing things like growing food or flowers, exercising outdoors or being around animals can have lots of positive effects. It can:
- Improve your mood
- Reduce stress or anger
- Help you relax
- Improve your physical health
- Improve confidence and self-esteem
“Nurturing something else into life has really helped my wellbeing – gently caring for something helped me learn to care for myself.”
Much empirical research supports the idea that nature positively affects our mental health, these effects can be both short and long term.
Empirical support demonstrating the positive effects of nature:
Bratman, G.N., Hamilton, J.P. and Daily, G.C., 2012. The impacts of nature experience on human cognitive function and mental health. Annals of the New York academy of sciences, 1249(1), pp.118-136.
Barton, J. and Pretty, J., 2010. What is the best dose of nature and green exercise for improving mental health? A multi-study analysis. Environmental science & technology, 44(10), pp.3947-3955.
Peer Support
Peer support is the help and support that individuals peers can provide to another, this support can be crucial in recovery. This support can be delivered both online and in person.
Watch the attached videos to learn more about peer support and its key principles.
Empirical evidence for the effectiveness of peer to peer support:
Naslund, J.A., Aschbrenner, K.A., Marsch, L.A. and Bartels, S.J., 2016. The future of mental health care: peer-to-peer support and social media. Epidemiology and psychiatric sciences, 25(2), pp.113-122.
Walker, G. and Bryant, W., 2013. Peer support in adult mental health services: a metasynthesis of qualitative findings. Psychiatric Rehabilitation Journal, 36(1), p.28.
Mental Health Helplines
Click here for a list of mental health helplines
Click here for more wellbeing support services
Telephone: 0300 131 7000 open 07:00-23:00 every day.
Text ‘FRONTLINE’ to 85258 for 24/7 support via text.
Mental Health First Aid
Mental Health First Aid (MHFA) teaches individuals how to help someone who is:
- Developing a mental health problem
- Experiencing a worsening of an existing mental health problem
- In a mental health crisis
This support is crucial and can help develop effective interventions for individuals in the workplace.
Principles of acceptance and commitment therapy
Here at Talking Change we have developed a number of webinars to help promote emotional and mental health wellbeing during Covid 19 outbreak. Here is the first one which two of our therapists Jess Punton & Aisan Ghaemian have developed based on the principles of acceptance and commitment therapy. Please share as widely as needed.
https://www.facebook.com/TalkingChange/videos/847221999098899
Find an NHS talking therapies service
If you live in England and are aged 18 or over, you can access NHS talking therapies services for anxiety and depression.
A GP can refer you, or you can refer yourself directly without a referral.
NHS talking therapies services offer:
- talking therapies, such as cognitive behavioural therapy (CBT), counselling, other therapies, and guided self-help
- help for common mental health problems, like anxiety and depression
NHS Talking Therapies Hampshire, your local psychological therapy service (italk.org.uk)
Better Health – Every Mind Matters
There are small things we can all do to help be kind to your mind, and these can make a big difference to how we feel.
Get expert advice and practical tips to help you look after your mental wellbeing and make them part of your daily routine.
Mental Health at Work
In collaboration with Mind – this website has been created providing a large amount of practical resources for those at work.
Togetherall
Togetherall is a multi-award winning digital mental health and wellbeing service, offering safe, anonymous online support available 24/7.
MIND
Mind is a mental health charity in England and Wales. Founded in 1946 as the National Association for Mental Health, it celebrated its 70th anniversary in 2016.
MIND Solent
We’re here to make sure that anyone with a mental health problem has somewhere to turn to for advice and support. Our mental health experts can help if you feel low, worried or anxious and need to talk.
Project 5
Helping NHS staff manage personal stress and burnout.
3 x FREE Confidential Psychological support sessions.
Project5 – NHS staff wellbeing support service | online | Free access
Greater Good Science Centre
A multitude of articles, exercises, advice and guidance for a broad range of subjects (compassion, connection, kindness, awe, happiness etc)
Sikh Helpline
Established over 25 years ago, The Sikh Helpline has developed itself to be a trusted point of contact for members of the community in dealing with a range of issues, especially those linked to cultural and social taboos.
Hampshire Youth Access
Counselling, advice and support for children and young people across Hampshire.
Mental Health Foundation
We work towards good mental health for all; as everyone knows, prevention is better than cure. Everything we do is focused on protecting people’s mental health.
Our work involves rigorous research and practical projects to identify what’s most helpful, public information that empowers people to look after their mental health and influencing work to move policies in the right direction.
We know that some communities are at higher risk of mental health problems due to the social, economic, and environmental circumstances they find themselves in. Much of our work challenges these mental health inequalities by helping those at the greatest risk.
Touch Network
By creating a safe haven for sharing life’s difficulties with our peers, we remove feelings of isolation and powerlessness and create a support network within our own community.
The Yellow Book
The Yellow Book is a creative wellbeing resource. It is created by people with experience of mental health challenges and endorsed by professionals.
Domestic Abuse
https://www.womensaid.org.uk/information-support/
https://www.nationaldahelpline.org.uk/
https://www.hants.gov.uk/socialcareandhealth/domesticabuse
http://www.ashianasheffield.org/ This organisation and the one below have a national reach
https://www.roshnibirmingham.org.uk/
https://karmanirvana.org.uk/get-help/helpline/
https://citizensadvicerushmoor.org.uk/domestic-abuse-support/ Nepali Domestic Abuse Service
https://www.opoka.org.uk/ Provides support for the Polish Community
steps2wellbeing Southampton & Dorset
Often people don’t realise that they are experiencing anxiety or depression and may not be sure what they are.
But if you are feeling low, worried are stressed, even if you don’t know why or think it’s not ‘that bad’, we encourage you get in touch as soon as possible.
Steps2Wellbeing is available to adults over 18 registered with a GP in Dorset or Southampton City. We offer talking therapies including counselling, online courses, Cognitive Behavioural Therapy (CBT) and guided self-help to support you with common mental wellbeing issues like depression and anxiety.
Tonic of the Sea – mental health and sea swimming
Tonic of the Sea is an 8-minute mini documentary showing the link between mental health and sea swimming through the story of Katie Maggs and Mike Conboye. Swimming off the rocks of Penzance nearly every day of the year, Katie has overcome some of the struggles that life all too often throws our way. Her story demonstrates the far-reaching benefits of sea swimming and is indeed a source of inspiration to anyone facing similar challenges.