Mental Matters It’s time to talk about recovery!
February 2014
Photo by John McCarney @GlasgowBud1965
EDITORIAL
are now looking for people to interview who have experienced A lot is still to be done in addiction. Typically, the word addiction is promoting the recovery synonymous with message and also alcohol and drugs but continuing to challenge Mental Matters will look stigma. Last week, Charlotte Walker known at the bigger picture and be inclusive of topics as the Bipolar Blogger such as Gambling, and also winner of a Internet or even exercise. Mind Media award, was Please get in touch if you pictured in the sun have a story to share newspaper fighting stigma and was pictured come April and we'll continue to spread the alongside Beth Burgess message of recovery and who spoke about her experiences of Borderline challenge negative attitudes. Personality Disorder in the first edition of this As things continue to magazine. develop here, we are looking to also increase Having a greater presence in the media is our digital content and with a jig of the design a good thing. At any time, I'm happy to go on coming soon, integration with digital content is the radio/tv and speak the truths about mental the way we will go forward. health and I'm also currently researching This is a digital the way suicide is magazine, please share reported in the Scottish and share again across press. More will written the net. It doesn't cost on the results of this you anything and the research when I have whole project is a labour them, but I think it's important and later this of love from everyone involved. Again, thank month the NUJ should be publishing an update you for your continued to their suicide reporting support and I will look forward to your guidelines and crucially this will also cover social comments and suggestions. If you media, so will be would like to submit applicable to anyone anything from a picture, with a blog or a twitter poem to just writing your account. thoughts to the editor then you have time to do The magazine this so, just contact month is largely based holly@mentalmatters.c on theme of sport and exercise. On their own, it o.uk isn't a cure for mental illness and we all know I'm glad this is now out that but engagement in for you all to read and some physical activity or share. Good physical joining a team can have and mental health to all huge benefits for your you. mental health. Put it this way, it certainly isn't Holly McCormack going to hurt. In the next @Hollz2012 edition, our focus will fall on addictions and we now, many more have found their way.
IT SEEMS as if I blink and we are another few months down the line. Life has been a bit like a whirlwind since the magazine scooped a Mind Media Award back in November. Having had time to reflect, I still doubt myself but a project like this is a huge thing to undertake and although contributions are welcome from respected writers across the country, it's still a mammoth task. The aims of Mental Matters continue to be to raise awareness of projects happening predominately in Scotland but also throughout the UK. It's been less than a year since the first edition was released and on social media on a daily basis, I see more and more people trying to start those difficult conversations, ask difficult questions and challenge stigmatising views. The recent success of the #FindMike campaign just highlights the power of social media and the engagement many across the country now have when it comes to mental health. I think that many people have found the compassion that they would have struggled to find even a few years ago but with the lights firmly shining
4 SAMH and the rangers charity foundation team up for better mental health 6 Colin Dolan on how footbaill aided his recovery 8 New initiative - Mental Health Football UK 9 More than a game… 10 Should MHFA be mandatory forf football coaches? 12 A shaving success for SAMH 14 I’ve got my life back… 16 Minds Like Ours to host 24 hour football event 17 Exercise and my mental health 18 Anxiety United is new project offering online support. 20 The jogger and the science 21 Stigma, hope and recovery Edition 5 of Mental Matters was first published online on February 8th 2014. Edited version published on February 19th 2014. Many thanks to contributors: Jamie Milligan, Stephanie Wetherhill, Aimée Beveridge, John McCartney and the team at Anxiety United. All information is correct at time of publication. Next edition will be out in April 2014. If you wish to contribute, advertise or sponsor Mental Matters email: holly@mentalmatters.co.uk
It’s good to talk about youR mental health on a Daly basis…. Active' campaign and 'Open swapped the training ground for the sofa to have Up' which encourages a chat about mental health. people in Scotland to talk about how they are feeling. The Foundation and SAMH believe the new initiative will Jo Anderson, Director of make a real difference to the External Affairs said: “As a ongoing work addressing charity that supports people the issue of mental health living with poor mental and provides and will harness the appeal health, and media reach of Rangers assistance to the friends and FC and the Foundation to loved ones who are affected, spread the word about SAMH knows that looking mental health via this new after your mental health and well being is just as crucial campaigning partnership. as looking after your Jon Daly commented: physical health. “Mental health isn’t always visible to those around us “We are thrilled that the and it’s not always the Rangers Charity Foundation easiest topic of conversation has decided to support One in four people will be between family and friends. SAMH this year. We are diagnosed with a mental looking forward to working “It is so important to do illness at some point in with the team and what we can to have good their lives and in Scotland highlighting to football fans mental health and to two people die by suicide and the wider public the support those who may be each day. SAMH is things we can all do to keep experiencing a mental Scotland's largest charity health problem. The effects ourselves mentally healthy. relating to mental health and this partnership should of suicide on those left “SAMH currently work with behind must be hearthelp the charity support Rangers Football Club to breaking and for those no even more than the 2300 deliver the innovative ‘Get longer with us – simply a people already helped on a Active' programme to tragic loss. weekly basis. The improve Scotland's mental Foundation were created in “Our work with SAMH aims health through 2002 to bring club, to encourage people to talk participation in, and supporters, staff and players together in a unique more and help prevent engagement with, physical suicide in Scotland. I am activity and sport. The new way aiming to make a very proud that the Rangers campaigning partnership difference to thousands of Charity Foundation and with the Ranger Charity lives through charitable Club is supporting such an Foundation is a great way work. important cause and look for us to reinforce, and forward to playing my part build on the existing work The donation from the making this new with the Club.” Foundation will be used by in partnership a great success SAMH to support The Foundation will work campaigning aspects of the during the year ahead.” with SAMH later this year partnership as well as the to create a short film creation and distribution of SAMH works on a daily featuring stars of Rangers information on the issue of basis to promote better mental health in Scotland Football Club to challenge suicide and the promotion and help reduce the the stigma around mental of good mental health. amount of suicides in the ill health and encourage fans, especially men, to Rangers star, Jon Daly, met country. The charity hope that with the backing of the open up and talk about up with SAMH director of Rangers Charity their mental health and to External Affairs, Jo Foundation there will more seek help if needed. Anderson, to kick off the project at Ibrox at the start awareness on their suicide prevention schemes as well of February. The player as the successful 'Get
THE RANGERS Charity Foundation have teamed up with Scotland's leading mental health charity to launch a new project aimed at encouraging football fans across Scotland to talk about their mental health. The Rangers Charity Foundation have donated £20,000 and linked up with SAMH in a bid to reach more people across Scotland, particularly men, to open up and take in the vital messages being promoted by SAMH about looking after your mental health.
Connal Cochrane, Manager of the Rangers Charity Foundation commented, “We have been discussing with SAMH for a number of months how to identify the best ways in which we can help support this important cause and we look forward to working in partnership for the next 12 months as we encourage people to open up and talk about mental health and tackle the stigma surrounding this issue.”
For more information about SAMH go to www.samh.org.uk or follow their daily twitter updates on @SAMHtweets. If you need to talk the Samaritans are available 24 hours a day on 08457 90 90 90 or Breathing Space on 0800 838587.
Holly McCormack
A kick-start on the road to recovery… KEEPING yourself active physically is a proven way to also keep you mentally healthy. Across the country, there has been many initiatives ranging from people to participate in Tennis, Walking or engaging in community football. Colin Dolan, originally from Glasgow, now lives in Liverpool and has benefited enormously from the initiatives offered by Everton in the Community. Although,a self-confessed Liverpool fan, Colin can’t thank his club rivals enough for their work in helping those with a mental illness recover through the medium of Football.
The self-confessed footballfanatic has played football wherever he has lived: Glasgow, Madrid and now Liverpool. With 2012 proving to be a particularly difficult year, Colin was handed a lifeline when introduced to the footballing initiatives at Everton in the Community. Colin is now involving in the co-ordination of Mental Health Football in the UK which aims to support similar initiatives all across the country. In Scotland, similar schemes have been supported by SAMH through the ‘Get Active’ campaign that is fully endorsed by Sir Chris Hoy.
“I also got involved with the Liverpool homeless football club as well as also volunteering for the Basement, an advisory service for homeless people with an addiction to alcohol and/or drugs.”
website is launched, we will see more people communicating and bringing the mental health care support organisations into it too.
With the benefits of being involved in the project evident to Colin he also got the opportunity to go abroad with the club in a coaching capacity.
“Let’s tackle the stigma, let’s create opportunities and the see the results and I’m sure people will blossom.”
He continues: “We participated in the 2013 EASI Cup basically the Champions League equivalent at our level. “I was injured but was asked to attend as a coach, we won and later this year we will be off to Prague to defend our title.
At first, Colin was sceptical The 48 year old was about the challenge but diagnosed with Bipolar 30 encouraged by those close years ago and until recently “I am a Liverpool fan but I to him, he made contact struggled to maintain love everything that Everton with the community team at contact with professionals Football Club have done for Everton. about his illness, only me.” attending the doctor when He said: “My partner he hit serious lows and Boosted by his own persuaded me to go along having no faith in taking and it changed my life, I felt experiences in recovery anti-depressants to help through participation in the old buzz as soon as I with his illness. football, it’s now his was in a football ambition to develop the environment. Coupled with a dependency MHF UK project. on drinking alcohol, the “I got a buzz as soon as I former St Mary’s in the Colin adds: “It’s a testament made my first pass, went Calton player, struggled to Everton in the past the first player, made with the depths of his Community that I decided my first tackle and had my illness and on more than to use my football, mental first shot on goal. one occasion attempted to health awareness and take his own life. business know how to the “The competitive side good and launch MHF UK. within me got hold of me Colin decided four years ago and I was excited about to take control of his illness “Regardless if you have football again in my late and also kick out misuse of played football or not, you 40s. both alcohol and also can meet new friends and Cocaine. “The Everton programme is it’s never too late from my amazing and the coaches go own experiences and all I It was the best decision he way beyond the call of duty, see is people pulling ever made. together to help each other, I cannot speak highly support each other in ways enough of them. Football has been a key part you just cannot imagine, in Colin’s life ever since “I was lucky enough to be just like the bond that growing up in Glasgow and given an award by the club exists an any football club. going to games with his Dad last season for my to more recently going to contribution to the sport as The response I’ve had so far watch Liverpool play at to MHF UK has been I had come out of my shell Anfield. brilliant so far and I’m and got involved as a confident that when the volunteer.
“I fully expect to be backed by them all and I seem no reason for them not too.
Colin will continue to crack on with the project whilst reaping the benefits that the programme at Everton in the Community has to offer and is on the look out for any credible sponsors to help him reach his ambitions with MHF UK. Of course, football is not a cure for Bipolar and nobody will ever say any sport can cure a mental illness. What it can do is encompass supports needed to help people on the path to recovery: participation, engagement, involvement and also help to provide structure to a life perhaps broken by mental illness. Football will never be a cure but it certainly can prove to be a helpful antidote for a more positive mental attitude that in turn can reap many benefits to the individual participating in the game.
Holly McCormack
Football - it’s more than a game, it’s a lifeline… IT HAS been said more than involved in the care once that a healthy mind and healthy body come together like a Duck does to water. The two are synonymous with each other and whilst everyone is aware of there physical health and the basics to stay healthy, many more aren’t aware that it’s just as crucial to have the same approach to our mental health. It’ something we all have. Leading Scottish mental health charity SAMH have been leading the way in recognising the links between physical activity and mental health and their ‘Get Active’ project has been a success across Scotland in recent years. Football clubs including St Mirren, Rangers and Celtic have all done their bit in promoting mental health amongst supporters and offering courses within the community encouraging involvement in playing football as well as education about what it takes to stay healthy both physically and mentally. Now, one initiative hoping to break down those barriers between football clubs and the stigma of talking about mental health, all throughout the United Kingdom, is Mental Health Football UK (MHF UK). The organisation is a nonprofit and steered by Colin Dolan and was set up in October 2013 with the intention of supporting and promoting existing football initiatives but also to promote the benefits of doing so at other clubs, particularly for adults who experience mental illness. MHF UK will combine both professionals working already in the football industry as well as receiving support from professionals
MHF UK is in the process of establishing their website which will provide a Colin Dolan, who is directory of content details originally from Glasgow but for all the existing initiatives now resides in Liverpool, has as well as updating a diary experienced Bipolar and now of football sessions, venues heads up the project and and the times they are had this to say: taking place. industry.
“It has been shown that through the participation in active sport those affected by mental health problems can see signs of coping better, feel better about themselves and in some cases a reduction on the reliance of medication.
Furthermore, it will provide contact details for all the clubs involved and also for mental health support groups so that those participating can access additional support if needed. It will feature a three-tier support system that will be a step-by-step guide for individuals and groups who wish to start their own initiative.
helped EITC’s ‘Imagine your goals’ pick up numerous awards for off-field activities and regularly win trophies for the team’s achievements on the park. Ambassador Johnnie Garside had this to say on the future: “In my opinion – the football is only the starting point, it’s all the added benefits that come about in addition to the football that are really pleasing to see blossom as participants grow in confidence and self esteem.
“Mental Health Football UK is a venture I fully support and in my opinion is long overdue so massive appreciation to all involved All of these will see MHF UK with helping set up this support new start initiatives, invaluable organisation Participation in football has which will benefit many established clubs with no proved fruitful to mental people.” initiatives and also support health as it encourages those already established. The planning work still those involved to create bonds with team-mates and The platform provided by the continues for the project who are still looking to that may be something they website will provide appoint a patron for the contacts, advertising haven’t experienced before. project, someone who loves through social media and A sense of belonging and football and is a strong also access to information being part of a team helps character and understands via the organisations email. individuals beat confidence the need that adults who are issues and improve their experiencing a range of own self esteem and sense of Colin adds more about the plans for MHF UK: mental health conditions worthiness. would benefit from the The purpose of MHF UK is to “It’s our intention to not only initiatives being promoted by create a body of information build a good professional this worthy cause. long term relationship with where all professional each initiative but also with For more information on the football clubs can share project or to raise awareness information on the initiatives the major mental health support networks of any local projects, the that they already have in throughout the UK such as organisation can be found place or are looking to Mind, Time to Change, Bi on social networks. create. Polar UK, Re-Think, Mental Just follow @soccer_4_all on Health Foundation, CALM, At present, teams are Twitter to find out more or involved in different leagues SANE and Together. look up the project on across the country ranging “It will be through the Facebook . from five a-side to seven-anetwork of mental health side squads. support groups and the NHS that initiatives will receive The establishment of MHF referrals for participation. UK will allow clubs to Holly McCormack promote their events and “We have appointed an arrange challenge matches ambassador in Jonathan with throughout the Garside who is Everton in country, with a proposed the Community’s Mental tournament involving clubs from all corners of the UK to Health Football coordinator. compete in a cup with all the “Johnnie has held this role home nations being for four years and with his represented equally. wealth of experience he has “Through football we can also tackle the age old problem of the stigma attached to mental health conditions, we say ‘Let’s tackle the stigma.”
“It’s only a game...” these are words that we all will have heard at one time or another in relation to sport. Now, If you have no interest in football, rugby, or anything of the sort, that enthrall and frustrate many - in equal measures - on a daily basis, then you may well believe that there is no truer sentence and that these are taken far too seriously. If, however, you’re like me and have thrived on the rush of these hobbies and games for longer than you can remember, then you’ll know and understand all too well that sport runs much deeper than a win or a loss - it’s in the blood and it can have an impact that goes far and beyond the action on a pitch or court. For almost all of my life, I have been a fanatical football fan; hanging on every development of my beloved team, enjoying nothing more than spending Saturday afternoons at their home ground watching them take on the latest opponent, and making some magical memories along the way that I know will stay with me forever. Couple that with the fact that I, from a young age, have been a general sports enthusiast of the highest order and you’d be forgiven for thinking that I would have made it my mission to find ‘my’ event and be Scotland’s next sporting star in whatever guise. Not quite. At this point, I should probably mention that I have a physical disability that meant that, from the beginning, I knew - or at least I thought I knew that my involvement in any endeavour was going to be that of a spectator. For a long time, though, that in itself was enough. Being part of a group of supporters all routing for one cause and being engulfed by a whole manner of different sports brought much joy and shelved any regret I might have felt at only being able to watch from the sidelines, as it were. But, soon enough, this all changed. Everyone knows what it’s like going to high school; it’s new, it’s exciting, it’s daunting, and you don’t quite know who you are or where you fit in. I have to say that I felt all of those feelings, and because of a manner of things, for some time, it wasn’t the positive place I’d hoped for. That was regular teeth disc
until, one day, I was introduced to a set of hockey matches I could get my into, and from that first game, I overed what the real meaning of sport is to be an uplifting and enjoyable release.
I had finally found a place where I was no longer just a viewer, I was a participant; and what a change that brought. It gave me the confidence, and the jumpstart I needed, to realise that there didn’t have to be any barriers to sport - there were pathways for everyone. That in itself brought a fresh outlook an unexpected one - and inspired me to go outside my comfort zone and try stuff that had never even crossed my mind before; skiing, abseiling, sailing, tennis I’ve had a go at them all - not bad for someone who was ‘just a spectator.’ Not only were the physical benefits of these activities felt, but - perhaps more importantly - so was the psychological release, too. Whatever run-of-the-mill stresses I was contending with, I could get away from them for a short while and focus on the game, the competitiveness, and the will to win. Then, of course, there was the opportunity to socialise with like minded people who I would never have met otherwise, and real bonds were made in those moments... although, like any time human beings are pitted against each other, friendships are forgotten when the clock starts and both sides are aiming for victory! Looking back now, taking up those past times and allo wing myself to get immersed more than I thought possible really did have a big, and long-lasting, effect. Not only did they provide a welcome dist raction and tonic to the trials and tribulations that every young person faces, but they, I believe, made me a much more outgoing, self-assured and focused person one who is able to take on any hurdle and WIN. There has been a great deal said and mused about the links between sport, mood and general mental well being, and what I hope my own experiences show is that they really do go hand in hand. With a little bit of faith and a lot of enthusiasm the benefits can be limitless. And it’s so much more than ‘just a game...’
A PERSONAL ACCOUNT FROM A MENTAL MATTERS CONTRIBUTOR…
FAD FC calls for mandatory Mental Health First Aid for Football Coaches… MENTAL Health First Aid (MHFA) is a towards the project and also towards voluntary 12-hour course that can be undertaken to learn the basics about many aspects to mental health. A new initiative led by ex footballer and author, Caroline Elwood Stokes, has started a petition aiming for the training to become a mandatory requirement for football coaches across the country. Spurred by her own experiences of depression, the 34 year old wants to make a difference to others involved in Football who need support with their own mental health. Football’s Awareness of Depression Football Community known as FAD FC is currently pending on their application for charitable status and has support from ex-footballers both North and South of the border, with notable names Peter Shilton OBE and Gavin Rae both supporting the venture. It’s acknowledged by Caroline and FAD FC that it’s important to maintain a balance of both a healthy body and healthy mind. By ensuring MHFA training is mandatory to football coaches, the hope that more people involved in the game will be equipped to talk to professionals at all levels about maintaining their mental health. Caroline adds: “FAD FC are campaigning to make Mental Health First Aid training within the FA Level 1 coaching course syllabus. “As coaches are the heart of the club and have regular contact with players, they are the most relevant people at clubs to be training in MHFA. “However, until this is made compulsory – at FAD FC we will continue to carry out fundraising and rely on donations which are currently used to pay for Football coached to take a three hour MHFA Lite course. A positive outlook to the project has been met by some senior clubs in England including Sunderland, Barnsley and Rotherham. Mark Todd, the Community officer at Sunderland has been supportive
the petition.
Caroline who figure heads the projects also believes that the mandatory training should be taken a step further and be mandatory everywhere but with over 24 years of experience in the game, her focus is solely on football.
THE topic of Mental Health First Aid was covere
in the first ever edition of Mental Matters. It’s no
a new concept but a 12 hour course which
teaches you the basics in how to deal with
someone who is experiencing a mental health
crisis. Originally conceived in Australia, the
format has not spread through the globe and
throughout Scotland you can visit the SMHFA
website to see what courses are available near
Football clubs can also do more to promote mental health awareness. She said: “It’s important that clubs as role models. “Personally, I’m also trying to work with students studying sports and wishing to have a professional career in football and provide them with informational packs on Mental Health, covering real life scenarios that go alongside a Football career and also the impacts the game can have on an individuals mental health. “The purpose is to prepare individuals and reduce future suicides within the game and I believe that all clubs should be doing this too.”
you.
The 12 hour course covers some basics concept
in mental health as it aims to provide a platform
for an individual to then be referred on to the appropriate care.
The following is a brief outline of wha is covered on the course: ● Guidance on being a Mental Health First Aider ● Attitudes to mental health issues ● Equalities ● The recovery message
Recently, there has been several high profile suicides of ex footballers which has brought attention to the subject of ex players mental welfare and FAD FC are leading the way to bridge this cup. The deaths of Gary Speed and Charlie Adam Senior are just two notable names who have taken their own life within the past few years in the United Kingdom, highlighting that clubs do need to do more bodies like the PFA need to encourage their members to have a forum to express their emotions in a confidential environment. Clarke Carlisle, another ex professional, is also trying to promote openness and recently aired ‘Football’s Suicide secret’ as part of the BBC three mental health season. More information on the project can be
● The impact of alcohol and drug on mental health ● Introduction to suicide intervention ● Listtening skills ● Understanding depression
● How to offer first aid to someon experiencing depression ● Understanding anxiety
● How to offer first aid to someon experiencing anxiety ● Understanding psychosis
● How to offer first aid to someon
experiencing a psychotic episod
For more information please go to:
www.smhfa.com
IT WAS a close shave for Jennifer Clarke who decided to raise some cash for SAMH last month by shaving her head.
“I've joked about shaving my head in the past but feel that I have reached a point in my life where I was confident enough to finally pull it off.”
and I hope that the work of SAMH and other mental health organisations would make them more aware of how and where to get help rather than keeping it hidden.
She adds: “I would definitely do something like this again.
I’d do another challenge though because I doubt people would be as excited The 25 year old from as me at shaving my head Balforn, just outside again. “I think that there needs to Glasgow, announced on Jennifer adds her reasons be more work in schools, social networking site for supporting charity colleges and universities to “I've always fancied Twitter that she was jumping out of a plane or SAMH in the venture: make young people more embarking on the aware and less ashamed to something like that so you challenge. never know. talk about the effects of mental health issues. It went ahead as planned She continues: “I decided “So far, I've raised £108 on the 30th of December it would be an opportunity “Discussion and activities which beats my target, and Jennifer admits it was to raise money for a good and people can still donate in small groups rather actually quite fun. cause and started to ask no matter how much. than lumping everyone around and do some into a giant assembly room Jennifer said: “My friend “My hair grows quite fast, research. to be droned away at Kate did the shaving and but I absolutely love my would be more effective at my other friend Katie and “My friend Kate (who new hair do and it’ll capturing attention and I her two year old son shaved my head! pointed definitely be staying nice am speaking from Findlay and my mum were me in the direction of and short for a lengthy experience. all there for support and SAMH and I knew almost period, saving me a curiosity! immediately that this was fortune on shampoo and “I also think that the something I wanted to be a media should be more hair dye.” “Afterwards, Findlay was part of. “Also, raising careful in the words they quite freaked out and You can make a donation money for charity meant I choose and the message didn't want to talk to me couldn't wimp out and I they are sending out to the to support Jennifer’s but he soon came around.” challenge by clicking on would definitely go ahead world, more people like with it” Stephen Fry and Limmy The student, who is www.justgiving.com/ choose to be honest and studying aspirational “I feel that mental health is spilthjeffer open about their illustration at Duncan of something people are still experiences and that’s Jordanstone College of Art afraid to be open and inspirational. and Design in Dundee, understanding about. had been growing her hair “I just hope it encourages for a couple of years and “It is as important a health more people in the public admits to being no issue as anything physical eye to do the same and if stranger to weird and and affects many people. people see their favourite wonderful colours and styles. “ I chose SAMH because of singer or politicians etc their work to de-stigmatise talking about it and the media not mocking them, She adds: “I enjoy mental health and get then they will be expressing myself through people talking and my appearance and don't learning about how it isn't encouraged to find help.” mind trying new things. anything to be ashamed or The head-shave has raised scared of. over £100 for SAMH and “My hair had reached a Jennifer has not ruled out point where it was too long “As a young person in an doing something similar in and too unhealthy and I often stressful uni the future. fancied a change. environment it may affect my peers and perhaps even myself at some point
AIMÉE BEVERIDGE: EXERCISE MADE ME FIT BACK INTO MY JEANS AND BACK TO FEELING CONTENT WITH MYSELF… AS 2013 rolled in I was aware that I was more out of shape than I'd ever been, hardly any of my clothes were fitting properly and I had gone up another jean size. I hated what I saw in the mirror and refused to have my picture taken unless you couldn't see my arms, legs or double chin. I felt fat, looked chubby, and was tired all the time.
Looks like I'm a morning person now.
Having depression, long lies had a huge detrimental effect on me. Yet at weekends I’d always stay in bed for as long as I possibly could, be that till 2, 3, 4 or sometimes 5pm. I’d then get up, having frittered away a huge part of my weekend, and I’d feel groggy, sludgy and really sad.
Enough was enough and I decided to invest in a personal trainer. Now I get out of bed at 7.30am on a Sunday and as I Having a PT isn’t cheap but the effects can last a lifetime. Training lifted me out of the rut I'd gotten myself into. It fills me with energy, makes me feel on top of the world, AND I'm getting healthier as a result. You actually couldn't make it up.
leave the gym at 10am I think, “God, I love my life!”. This weekend I was photographed for the first time in weeks and I couldn’t take my eyes off my arms. They’re by no means completely toned or really thin, but they don’t look chubby anymore and the dimples are away. My face looks half the size and I have a waist again.
Most importantly, though, exercising regularly and setting myself targets has changed my mental outlook and attitude.
And I'm confident these changes will stay with me for
I can’t possibly put down in words how amazing this makes me feel. What I can write is POEIHFLJSDKFHLSJKDFHPOAIUSJDALKFDJPO LK!!!!!!!!!!!!! :D :D :D :D :D :D :D :D .
life.
The first time I realised something was different was at the end of January. I had been given money for Christmas to buy myself a nice new handbag but having been training five days a week for almost a month I decided I wanted to buy myself a gym bag instead. It was
I realise I've been like a broken record lately, with gym this and gym that (soz guys), and often people will say to me: “Aw I don’t like the gym.” I didn’t like the gym either. I’d go and I wouldn’t know where to start then I’d get into a wee routine of a wee bit on the treadmill, followed by some cross trainer and maybe a bike. I was always too self-conscious to stand on a mat and do free-weights.
a small decision but it signalled the start of a new lifestyle. Now, almost two months on, I am in desperate need of a new wardrobe and a new pair of heels for dancing in. But I’m saving up for a £110 pair of Nike running shoes. I had never been a morning person and if I could get up ten minutes before having to leave the house, I would. Now, I spring (ok, I don’t ALWAYS spring, sometimes I roll) out of bed at 5am for my 6.30am midweek gym sessions and love that I have to get up at 7.30am on a Sunday for my weekly PT session (keeps me off the drink too). When I went away for my aunt’s hen weekend and got up at 9.30am to go a run, I knew it was getting serious.
Now I have programmes that are difficult and varied I know exactly what I’m going to be doing before I arrive. With a mix of cardio, intervals and weights, it’s never boring and always sore. But in a good way.
I stand on a mat and groan as I do my freeweights sporting a pair of weightlifting gloves. I used to think people just wore those to look hard but turns out they’re actually useful...
I am the happiest I’ve been in years and I can not work out for an hour without feeling sick. But most importantly, I look and feel better.
Come join me. It’s great over here :)
COWAN PARK SET TO HOST 24 HOUR FOOTBALL EVENT FOR CHARITY MINDS LIKE OURS… CONNECTIONS between The East Renfrewshire
sport and mental health venue is well equipped to host an event of this are there for all to see but charity ‘Minds Like nature. Ours’ is taking that one The project is looking step further by hosting for 40 players to sign up a 24 hour football and participate in the match in aid of their event and will be played project. in the format of a seven a side match for a £5000 needs to be whopping 24 hours. raised to make the charitable status official and with over £2500 already in the bank, it’s hoped the football match will take ‘Minds Like Ours’ over the threshold. It was formed after one of the directors was featured on the BBC three programme ‘Diaries of a Broken Mind’ but the name was picked on the original premis for the BBC programme. Although it has links to England, over 25 people from the Glasgow area are already involved, including a number of former Journalism students at Glasgow Caledonia University. The links with the University help the charity provide a platform to produce video and podcasts and promote the recovery message to a wider audience.
It’s a heart-stopping amount of time to play but the good news is players will be involved in a rota ensuring regular rest and playing time.
you don’t need to attend the whole event. “Cowan Park is a suitable venue for the event as there is plenty room for tents where players can rest and also a pavilion near the pitch t provide warmth and showers.” At present, over 25 players have confirmed their attendance in the event and the charity advise it’s a case of first come, first served. If interested in getting involved in this event by either offering to play or volunteer then get in touch with Callum at Minds Like Ours – his email is
The event hopes the play can commit to the 24 hours but the charity will be flexible if necessary ensuring nobody willing to participate is turned away but it does need to callum@mindslikeours.c o.uk be kept manageable by the organisers. Callum Carson, who is involved in setting up the project, has been involved in a similar endeavour previously. He said: “I played a 26 hour game last year and the pattern we generally employed was a rota system to ensure sufficient rest and playing time throughout the 24 hour time frame. “In addition to players, we are also looking for volunteers to help with refereeing, first aid, keeping the score, merchandise and also with food.
Of course, this will prove to be a challenge to all involved, but will hopefully raise the cash needed to help the charity continue to raise awareness on issues “Volunteers don’t need involving mental health. to provide that same commitment the players It will take place with over 24 hour between the 5th and 6th period and just a 2-3 of April at Cowan Park rota will suffice for in Barrhead. - Kicking anyone not involved in off at 10am! playing ensuring that
Holly McCormack
Volunteer Now
Exercise and my Mental Health THE THEME of the
started.
roadtorecovery
I was to go through life Even more helpful and alone. more of a release for me, magazine this month is was watching football. one of which sport and As a result, I completely exercise can help spark shut down and blocked Anyone that knows me a recovery from mental everyone else out. I was remotely will tell you illness. a complete shell. that I am positively obsessed with football Now, I won’t lie to you Then something bizarre and fancy myself as a and pretend that as happened. The World bit of an expert on the some people would have Cup in South Korea and topic. you believe, exercise is Japan began and all of the answer to all a sudden I had a new Long before OCD problems and has the lease of life. started much of my time ability to tackle even the was spent analysing, most stubborn of For the first time in a discussing or watching demons. It can’t and it long time I had football. won’t. From a very young age I something to discuss What it can do, from my sought to learn as much with friends and family and, almost overnight, experience, is give you a as I could about the several months worth of game and viewed it as release, something to anxiety and intrusive an obligation to watch focus on when your thoughts disappeared as many matches as I mind refuses to think into oblivion. could. about anything else other than your This is just my It was, and still is, my condition. experience. Sport may main passion in life. not be for you. Maybe Having something like In my darkest days you would get more of a that to focus on and going to the gym or release from reading or help lower my anxiety playing football was all I cooking. was absolutely crucial had to take my mind of during my darkest days. OCD and to put a stop It really doesn’t matter. to the anxiety, even if Whether it was following just for an hour. Rangers or just reading As long as you have something you can turn and writing about The desire and aim to to when all seems lost football related issues, I complete a task once to help you refocus and found that having an started was, for me, switch off. interest helped in a big very helpful and really way. quite relaxing. I’m a work in progress. In hindsight, having In terms of recovery I’d this passion actually Whether it was running say I was at about the saved me once before that little bit further or 80% mark. when it appeared that I lifting that bit more, I was lost in the grips of found setting physical Whilst there are many targets and focusing on OCD. things and people I can them to be very thank for that, I can’t Although I didn’t realise beneficial. underestimate the role it at the time, whilst I that sport and football was in first year at high It didn’t completely put in particular has school I fell victim to my mind at ease, but I played. obsessive compulsive can say for certain that behaviour. I was in a better place I was convinced that my once I had completed Jamie Milligan whatever work out I was friends and family had no time for me and that doing than before I had
ANXIETY CRIPPLED ME BUT NEW WEBSITE CAN HELP ME AND OTHERS RECOVER… JUST OVER ten years ago,
chest, and I could feel my my life to some would have pulse throbbing in my neck, my son was fast been considered very normal. I was holding down asleep, I went over to his bed and gave him a kiss on a full time job, socialising his forehead, a kiss which I with friends regularly and was convinced would be a happily plodding along in last. the race we call life. For sure, I’d had my fair share That was my first ever of ups and downs, a experience with a Panic marriage split when I was Attack, and from that 22, the separation of my parents when I was a child, moment in my life, I’d gone from ‘ordinary’ to things that are often ‘extraordinary’. considered to be almost normal life experiences in I spent months in a state of this day and age. confusion, seeking medical attention, spending money On one ‘normal’ evening, on products which claimed I'd put my son to bed at to ‘CURE’ anxiety. Seeking around 7pm, and was reassurance from every sitting alone watching tv. person I spoke to, ‘Was I When all of a sudden, the ok?” “Did I look ill?”. This oddest of sensations came over me, an overwhelming whole situation had been born due to the fear of that surge of confusion and first initial experience with intense worry. My head felt like it was spinning out panic, I never wanted to feel that way again, I was of control, my breathing terrified at the prospect of was shallow and my body went into what I could only a repeat.
physical state was undeniable. At the depths of my despair, with no other options, I felt that my life was never going to improve, and I know so many people feel this despair so often and they see no way out. I read something on the internet about using exposure therapy to overcome agoraphobia, which I now classed myself as experiencing.
the strength and the motivation it gave me to apply myself to this form of therapy. Since those days of creating that small network, I have started my own business, remarried in a packed church, and taken part in activities that I feared I’d never have the pleasure in doing again.
I’m not claiming to be completely free of anxiety but the improvements to my daily life and my LIGHTBULB MOMENT outlook on the future It made absolute sense, the changed drastically. only way to really overcome In conclusion, after a recent setback in my life a fear is to face it, and repetition of facing this fear caused by the loss of my mother last April, my life will eventually eliminate was beginning to spiral in and dispel those irrational to the reclusive and fears, right? The next sensitised self that I once problem I faced, which I was. I noticed myself also now know to be slipping, and so Anxiety common, is finding the United was born. motivation and the strength to take on these EXPERIENCE IS OUR exposures. TEACHER; WHAT WE explain as ‘shock’. Having Over the course of several LEARN, WE MUST SHARE I was so convinced that had no knowledge of years that followed, my this was something that mental health issues back situation only became One month ago, I decided made absolute sense for then, I was convinced my worse. I lost my job, due to to create a network, a me, that I took to the time was up. having too much time off website for those internet, in particular to and disappearing mid shift, experiencing mental health Youtube. I’d seen videos of I managed to drag myself I developed such a strong issues to engage with people on there who were up on to my feet and made fear to those feelings of others, to share advice, to explaining things that I’d my way in to the kitchen panic and anxiety that I’d support each other. In felt, things that I thought I where I splashed cold water become housebound and a having the option to talk to was the only person had over myself, soaking my social recluse. I spent someone who could relate ever felt. I had a connection face and hair and most of around six months of my exactly to what I felt all with these people, they the kitchen in the process life with the only journey I seemed to be able to relate that time ago, was what with no consideration for made was from living room, gave me the motivation and and understand the fears my surroundings. This to bedroom and an strength to progress. and the sensations I was feeling of a loss on control occasional bathroom trip. experiencing to the last continued, I found myself The state of my mind was Anxiety United is a free detail. slowly clambering to the incomprehensible, the platform bringing front door, opening it and effect it had on my body strangers, those I contacted a small number trying to get some fresh air. was like nothing I’d ever experiencing anxiety, and of people and created a experienced. the curious together to small close knit community All I remember from that build a wealth of mental online via Youtube, we moment is seeing the street After trying various health knowledge. each agreed to try out lights, blurring in my different treatments, exposure therapy and vision, like something from including private therapy For more information on make films of our a dream state in a movie (which was costing money I this new project visit experiences, to share and where everything is waving simply couldn’t afford), I www.anxietyunited.co.uk support one another. It in vision. I was petrified. I was in a desperate state, or find us on twitter became something that clambered up the stairs to my partner was at the end changed the way I felt, and my bedroom, I was to this day, I still believe I @AnxietyUnited. convinced that I was about of her tether, the effect it was having on my wouldn’t be here now if it to die, my heart was children’s lives and my own hadn’t been for this group, slamming against my
THE JOGGER A ND THE SCIEN SPORT AND exercise have only applicable to the
select few who manage to been inextricably linked succeed amongst the most since scientists hypothesized that exercise talented in their sport and had an effect on the brain. thus does not apply to the It turns out to be so, more average gym-goer. I also would suggest that if you so than we originally thought. There is plenty of ask a professional sports person, they might deny research out there today, which explains the effect of the extrinsic consequences your exercise of things like and label them as 'a bonus of the hobby they love'. wellbeing, mood, health, neurology as well as being good for us physiologically. So what about the 'ordinary gym-goers, the So, where is this Zumba wigglers and the relationship between exercise and mental health open road runners? What's in it for them, how is and put simply, how is it exercise impacting upon helping? them? Firstly the desire to start exercising, or to continue to do participate in exercise is linked to motivation. More importantly intrinsic motivation has been found to be a good predictor of long term goals and the ability to participate over a long period of time. As a result of this there is a lot of support for the Self Determination Theory. Self Determination theory is based upon the belief that depending upon the source of motivation there will be a differing outcome according to their reasons for participating in sport/exercise. Intrinsic reasons are usually for the pleasure of doing sport, yet self determined/external implications involving the changes to body, the recognition in the sport and financial advantages. The self determination theory suggests that anything but internal motivations leads to negative consequences. These negative consequences could manifest themselves in rewards such as financial gain and trophies (GarciaMas et al 2010). I do have one or two evaluative points however; this is
Research suggests that unhealthy life choices are a large public concern and the risks associated are well documented. Where are the underlying currents in health behaviour and the changes we make, and what benefits are they having upon mental health. Barrier Self efficacy is the term given to behaviours in which we may target ourselves and make ourselves feel anxious or depressed with low self efficacy. It's suggested that as our barrier self efficacy improves, so do other health choices such as eating habits. For example, if exercise is to be used as a form of recovery then, in the initiation stages they have to confident enough about their competency to set their goal of say, two Zumba classes a week, then as they move further along their journey, the psychological ingredients at play differ as to how far along they are in their 'recovery' or their journey.
in the event of a set back. Once this pathway has been etched into the individual's cognition then we may see neurological impact because not only is the exercise changing the body, and changing the effect of the body on the mind, but it is literally changing the mind in an altogether different sense. Neurology of exercise. WHO research suggests that 60% of the world population do not achieve the recommended 30 minutes of exercise a day. Research suggests that exercising for the least amount of time can improve cognition, stress, anxiety, self esteem and depression levels. On a more chemical level, Brain imaging techniques have shown that exercise can improve monoamine (your bodies natural defence against depression, anxiety, Parkinson's disease, PTSD (Post Traumatic Stress Disorder) and bulimia). Neurotrophins (the protein necessary to encourage cell function), neurogenesis in the hippocampus (rebirth of brain cells), plasticity (the ability for your neural pathways to change through experience), increase blood flow, increased production and availability of neurotransmitters (the electrical pulses allowing your brain cells to fire and transmit information) and decrease brain atrophy (loss of tissue in the brain).
The relationship between exercise and the brain in recovery is an important The psychological one. Not only does it ingredients necessary to maintain the goal, such as provide a distraction in resilience, must be present times where anxiety may
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be proving difficult to override but it also gives the brain a chance to neurologically improve which consequently has positive health implications. The Brain is one of the most important organs and as such every opportunity to keep it healthy should be taken. Opportunities might not mean a five mile run, but just walk with a dog or a mental exercise such as a challenging word puzzle. The relationship between the neurology and the exercise is a complex one, one not yet fully understood, but what most people do understand is that 'feel good feeling' after having done exercise. Speaking from personal experience I never understood that 'feel good feeling' or that 'positive burn', but I sure did when i found my confidence to attend a Zumba class regularly, and now I have the confidence to maintain the resilience in set backs to ensure I reach my goal. I am not motivated by recognition, or any financial gain, but I am motivated by the implications towards my health and consequently, I am feeling additional benefits in terms of my positivity, reward, and self regard.
Stephanie Wetherhill
JAMIE MILLIGAN OPENS UP ON STIGMA, RECOVERY AND HOPE…
THIS WEEK I took a couple of days off work for only the second time since I began to experience OCD. It wasn’t so much a concession that things were getting too much for me, but more of a need to recharge my batteries and regroup after relentlessly tackling this condition head on for three and a half years. Anyone with a mental illness will tell you that there are days when even getting out of bed is a miracle in itself. Fighting internal demons can be truly exhausting. My family, friends and work have been largely supportive of my struggle. My parents have done everything in their power to help support me, even travelling to Newcastle at six o’clock on a Saturday morning to take in an OCD exhibition. My friends, to their eternal credit, haven’t treated me any differently and, as far as I am aware, don’t see this illness as an issue. My work, too, have supported me by doing things like changing my shifts to allow me to work more sociable hours. Despite this mini hub of empathy and support, my decision to take a step back for a couple of days has reaffirmed my belief that there is still considerable stigma attached to having a mental illness. Although family members mean well, being told to “get your head straight” and “push the thoughts to the back of your mind” is both a little patronising and disheartening. I don’t expect people to have read as many books on OCD as me or share the same sort of first -hand account, but a quick Google search every so often wouldn’t go a miss. Returning to work tomorrow is going to mean a similar sort of grilling, with a meeting and, potentially, disciplinary action on the horizon-I’ve been off three times in six months. Now I respect that companies have standards and policies that they must adhere too, but for Christ sake, I have a chronic mental illness. It’s a condition that is recognised as one of the most debilitating in the world and one which blights everything I do. I’m not looking for sympathy here. I hate the thought of having concessions made for me, but whether I like it or not, I do require that little bit of extra care/understanding.
I will never compare illnesses, but I work with a friend who suffers from Muscular Dystrophy. He-and rightly so-is given a parking space within the company building and has the option of taking days off when coming to work is too much. Why should suffering from a chronic and severe mental illness mean I should be treated any differently? It’s a very simple question and one I will pose to anyone who I feel doesn’t appreciate the gravity of suffering from mental illness. This is turning out to be a bit of a rant, but the idea behind this article isn’t to point fingers or criticise. It’s quite simply an attempt to give some much needed clarity and understanding to an issue which I feel there is still, even in 2014, far too much stigma and ignorance attached to. Things are beginning to change for the better, but we still have a long way to go before people suffering from mental illness are given the gratitude and recognition they deserve for the super human effort it takes to operate on a daily basis.
MENTAL HE ALTH NEWS
ATTITUDES towards Mental Health
The aims of Medfest are to both ignite an interest in psychiatry and inspire people through film.
in Sport have continually been improving due to some prolific sporting stars adding their weight into The events are free and you don't anti-stigma campaigns. need to be studying medicine to benefit from attending this unique In Scotland, both Sir Chris Hoy and film festival. Graeme O'Bree have spoken publicly about mental health and this All across the UK there are dates as candidness has helped others to Medfest tours the country, just head follow suit. on to www.medfest.co.uk for further The Scottish FA have now launched a information and all the information you need. new league in 2014 for those experiencing difficulties with mental ***** health. Last month, Jonny Benjamin launched the #FindMike campaign. It's a terrific step forward from Scotland's national Football body. The humble project, in association The proposed National Mental Health with Rethink Mental Illness, had two purposes. Football League will allow different teams to compete in an environment Firstly, Jonny wanted to find the man which will benefit both their recovery who had talked him out of taking his and physical health, whilst allowing own life several years ago on Waterloo those taking part to engage in Bridge. Football at a competitive level. It will hold four competition days over the course of a season with teams playing a selection of games throughout and will take place in Central locations all across Scotlan If you are interested in participating or simply to find out more please contact David McArdle, Scottish FA Disability Football Development Officer, at David.McArdle@scottishfa.co.uk ***** MEDFEST is a film festive with a difference. It's run by trainee psychiatrists from all over the UK. Every February/March a selection of medical schools from all across the country host a selection of short films, clips, animations which are then discussed by an established panel.
Inspirationally – he wanted to thank him for helping him at his lowest moment and finding the compassion to help him in his hour of need. The other aims of the #FindMike campaign was to increase awareness of suicide and encourage more and more people to talk about it. One in four people will experience a mental health problem at one point in their lives and campaign and this campaign filled many with hope. It had a positive conclusion and Jonny was reunited with his Mike in what proved to be an emotional reunion.
***** RUBY Wax is coming to Glasgow in April as she tours the Comedy Festival with a one off appearance at the Citizens Theatre on the 5th April. The comedian, who is known for her campaigning on mental health, will deliver her show – A sane new world. The show helps us to understand why we sabotage out sanity and looks at how our brains work and can be rewired to find calm in a frenetic world. Of course, Mental Matters, will be there on the night to review the performance but you live locally then tickets are now available online and from £15 concession rate. Just head to www.citz.co.uk for further details. ***** February 1st marked ten years of the phone support service, Breathing Space. The crisis support line works alongside the NHS in Scotland and offers an understanding ear for those experiencing mental distress to call in and have a talk. It's important that you do open up and talk if feeling low or suicidal and the helpline has helped many in it's ten year tenure. Events which took place encouraged Scots to 'stay connected' and look after their mental wellbeing by staying in touch with friends and family. Time to Change also held a day encouraging people to speak out and start conversations about their Mental Health.
Watch the video here and listen out for more on this story. You might need a few tissues with this one http://www.youtube.com/watch?v=IG Events like this are helping to reduce -NnvPyEaw stigma on a daily basis and long may it continue.
Do you: · Have a friend in crisis and wonder how to respond effectively? · Want to be supportive and helpful, but just don’t have the answers? · Knowing someone who is talking of suicide, but just don’t know how to help them? A Mental Health First Aid course can help! Many people, just like you, have families and friends with a variety of challenges, but don’t know how to respond. If you can relate, and would like to learn the skills to help someone with a mental health problem, why not consider a Scotland’s Mental Health First Aid course. NHS Health Scotland certified course 12 hour course Similar approach to general ‘first aid’ A participation based course full of activities, film clips, case studies and discussions · Now being offered at a variety of locations around Scotland by Minds Matter Training · · · ·
To find out more or to register for a course visit www.mindsmattertraining.co.uk