There are lots of ways that you can help to improve your own mental health.
Self-help measures such as reading a self-help book or joining a support group are all worthwhile ways to help you overcome your problems, and improve the way that you are feeling.
5 Steps to Mental Wellbeing
Evidence suggests there are 5 steps we can all take to improve our mental wellbeing.
If you give them a try, you may feel happier, more positive and able to get the most from life.
- Connect – connect with the people around you: your family, friends, colleagues and neighbours. Spend time developing these relationships. Learn more in Connect for mental wellbeing.
- Be active – you don't have to go to the gym. Take a walk, go cycling or play a game of football. Find an activity that you enjoy and make it a part of your life. Learn more in Get active for mental wellbeing.
- Keep learning – learning new skills can give you a sense of achievement and a new confidence. So why not sign up for that cooking course, start learning to play a musical instrument, or figure out how to fix your bike? Find out more in Learn for mental wellbeing.
- Give to others – even the smallest act can count, whether it's a smile, a thank you or a kind word. Larger acts, such as volunteering at your local community centre, can improve your mental wellbeing and help you build new social networks. Learn more in Give for mental wellbeing.
- Be mindful – be more aware of the present moment, including your thoughts and feelings, your body and the world around you. Some people call this awareness "mindfulness". It can positively change the way you feel about life and how you approach challenges. Learn more in Mindfulness for mental wellbeing.
Let’s Talk - Wellbeing is available in Nottingham City, Nottinghamshire, Leicester City and Leicestershire and Rutland.
The service provides psychological assessment and treatment (talking therapies) for common mental health problems, which 1 in 4 of us will suffer with at some stage in our lives. This includes depression, anxiety, panic, phobias, obsessive compulsive disorder (OCD), trauma and stress.
It is normal to experience changes in your mood and behaviour at times of stress and emotional upset. Your physical health may also affect your mood and stress levels. If these changes continue to affect you, then the Let's Talk-Wellbeing service could help.
Many people feel to embarrassed to make an appointment with their GP to discuss their feelings, so the first step for people can be to take the NHS Mood Assessment Quiz, which asks similar questions to that of your GP, which will give you the confidence to approach a GP for more help if you felt it necessary.
NHS Moodzone have some very useful links that can help with common feelings:
Mental Health Foundation is a great source for support, but they have recently developed an online app to help people to practice mindfulness, for further information click here.
Mental Health Apps
Chill Panda - Learn to relax, manage your worries and improve your wellbeing with Chill Panda. The app measures your heart rate and suggests tasks to suit your state of mind. Tasks include simple breathing techniques and light exercises to take your mind off your worries - FREE
Chill Panda for iPhone Chill Panda for Android
Catch-It - Learn how to manage feelings like anxiety and depression with Catch It. The app will teach you how to look at problems in a different way, turn negative thoughts into positive ones and improve your mental wellbeing - FREE
Catch-It for iPhone Catch-It for Android
Calm Harm - Calm Harm is an app designed to help people resist or manage the urge to self-harm. It's private and password protected - FREE
Calm Harm for iPhone Calm Harm for Android
BlueIce is an evidenced-based app to help young people manage their emotions and reduce urges to self-harm.
It includes a mood diary, a toolbox of evidence-based techniques to reduce distress and automatic routing to emergency numbers if urges to harm continue.
BlueIce is a prescribed app. It should only be used alongside a face to face intervention provided by a mental health worker. Check with your local Child and Adolescent Mental Health Service (CAMHS) to see if they subscribe to BlueIce.
Big White Wall is an online community for university students who are stressed, anxious or feeling low. The service has an active forum with round-the-clock support from trained professionals. You can talk anonymously to other members and take part in group or one-to-one therapy with therapists - FREE TO UNIVERSITY STUDENTS
Beat Panic is designed to guide people through a panic attack or raised anxiety using their phone - 0.99p
Beat Panic for iPhone Not currently available for Android
Be Mindful is an online course for reducing stress, depression and anxiety. It guides you through the elements of mindfulness-based cognitive therapy (MBCT) - £30.00 one off fee
Open Mind Self-Referral Information
Re-think Your Mind
Is a ‘not for profit’ project – its purpose to creatively express wellbeing through its national & personalised resources: #TheYellowBook & #TheAudioYellowBook.
- Re-think Your Mind - The Yellow Book - 'The Yellow Book is a publication from the rethinkyourmind project. Developed by those with experience of mental health challenges and endorsed by professionals, the book hopes to educate, aid and support'
NHS Self Help Leaflets