On-Line Support
Whilst Pen-Y-Graig is slumbering and awaiting the lifting of lock-down you may find the following Apps and On-Line resources useful:
Apps
- For relaxation: Calm, Headspace, Feeling Good, Smiling Mind, Cove, Stress and anxiety companion
- Managing emotions: My Possible Self, Thrive, Be Mindful, Beat Panic, CatchIt, Cove, worry tree, SAM (Self-help for anxiety management)
- Reducing urges to self-harm: Calm harm, BlueIce, DistrACT, Stay Alive
- Sleep: Sleepio and sleepstation (free in some areas).
- Trauma: PTSD Coach aimed at American veterans but has good information and skills.
NHS and MIND websites that list Apps for self-help mental health
These 2 websites contain a variety of apps that are suitable for anxiety, depression, and emotional regulation. Most of the apps are free and easily accessed if you have access to IOS or Google Play devices.
Podcast
It’s also well worth taking a look at the ‘Mental Health Foundation’s 16 free podcasts’ to help you live a mentally happier life. Can be listened to on the Mental Health Foundation website or downloaded on iTunes.
Self- help Websites
CBT: https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself
This Australian website has a great range of CBT self help strategies for a broad range of psychological difficulties.
EMDR: www.emdrwizard.com This website has been developed by Pen-Y-Graig’s own Psychologist and EMDR therapist, Nigel Mills. The website is aimed primarily at people who have already received some EMDR and who wish to have a reminder of the self-help exercises. There are audio downloads, which can help you access your safe place and other important resources.
Online services:
7 Cups – Free online therapy for anxiety and depression
Silvercloud– SilverCloud is an online space which offers a different range of programmes based on Cognitive Behavioural Therapy (CBT) to empower you to develop skills to manage your psychological wellbeing with more confidence, from the convenience of your own location and in your own time. Self-refer in Powys, referral from GP for Aneurin Bevan University Health Board.
Big White Wall- Online community for people who are stressed, anxious or feeling low, an active forum with round the clock support from trained professionals. Free for some.
YouTube–
Stress Control with ABUHB– available through YouTube
FACECOVID by Russ Harris – https://youtu.be/BmvNCdpHUYM
Helplines
Help for difficult feelings are available now if you need it. You do not have to struggle alone. Please call:
- 111 if you or someone you know needs urgent care but it is not life threatening.
- 999 if you think you are at risk of taking your own life or seriously harming yourself and need medical attention.
- Samaritans on 116 123 if you need to talk to someone in confidence. This service is open 24/7.
- Anxiety UK 03444 775 774
- Men’s Health Forum– 24/7 stress support for men by text, chat and email. www.menshealthforum.org.uk
- Mind– 0300 123 3393
- Your GP
- Covid-19 Helpline – An Information Line has been set up to provide support to Powys residents who have questions about the assessment and management of COVID-19. 9:00 a.m. to 5:00 p.m., seven days a week for the foreseeable future. The number is03456 027053 . Other localities should have an equivalent service.
- Shout- 24/7 text services for anyone in Crisis.
CombatStressUk–24-hour Helpline is on hand to provide confidential mental health advice to all current and former military personnel as well as families and carers. Call 0800 138 1619, text 07537 404 719 (standard charges may apply for texts), or email helpline@combatstress.org.uk.
