The Arts Students' Union
Mental Wellbeing Zine
Welcome! This zine is the courtesy of Arts SU's previous Welfare Officer Scarlett Shaney. This zine was made to help you look after your wellbeing. It includes all the useful contacts you need to know within the university, as well as external sources of support you can turn to. It also includes some wellbeing tips to help you cope with periods of poor mental health, talk to friends, and break down the common misconceptions and myths surrounding mental health. Whether or not you would consider yourself as having experienced a mental health condition, your mental wellbeing is something which will fluctuate throughout your life. This is something we constantly need to be aware of, take care of, and be proactive in seeking support and helping one another. The numbers of students with anxiety, depression and other common mental health conditions has dramatically risen in recent years with a 132% increase, and yet mental health remains a taboo topic. University can often be a stressful,
lonely and isolating place, which is so different from how we envision university life to be. For many students this means moving away from home, often to an entirely different culture and environment, and being far away from friends, family, and support networks. On top of this, there’s the added pressure of studying at one of the best arts institutions, which can be an incredibly demanding and stressful experience as you’re constantly striving to be the best.
Through the hard work of the Student Union the university increasing the budget for counselling by £250,000, a huge investment into students’ mental health. With this additional money UAL have doubled the amount of mental health advisors, hired two more full time counsellors and extended counselling hours to weekends and evenings.
We won’t be stopping there though, we need to make sure our counselling service continues to be well funded, and that the university looks at other ways to support students’ mental health. Using the data from the survey students filled out last year we’ve created a joint wellbeing action plan with the university to cover the next five years. We hope you find this guide useful, and at the very least have a handy booklet which gives you all the information you need for accessing support. Don’t be afraid to reach out to friends or family - mental health issues are more common than you may think, the more we talk about it the quicker we can break down stigma together. If you’d like to get involved, have any suggestions or concerns, get in touch below! welfare@su.arts.ac.uk
Mental wellbeing tips
Caring for myself is not self-indulgence, it is selfpreservation, and that is an act of political warfare.
What is self-care? Simply put, self-care is caring for yourself in a healthy way. For example, brushing your teeth to maintain your pearly whites or taking a paracetamol when you have a headache - basic yet very effective habits which keep you a healthy and functioning human. Self-care is particularly valuable in maintaining mental wellbeing and managing mental health problems. Adopting positive self-care techniques has been proven to help ease the symptoms of many mental health problems, and may also help to prevent some problems from developing or getting worse. Don’t underestimate the power of a little self-care love - it’s powerful stuff! Give it a go
1. Stay connected When you’re feeling low it’s easy to feel alone and isolated, which is why it’s important to stay connected to loved ones. Being in the company of people you value and feel comfortable being yourself around is so beneficial to your mood so make sure you prioritise meeting up with people who make you smile. Even if you don’t feel like being around others, making sure to speak to family or friends on the phone regularly, or having a conversation with a pal online can really make a difference. Talking to a loved one can really help you get perspective and help lift the feeling of loneliness, after all you are never as alone as you may feel - remember that!
2. Reach out Sometimes it can be difficult to talk to others when you feel they don’t understand or cannot relate to you. Peer support on the other hand allows you to connect with those who have had similar experiences and support each other. People who get it - yay! Nightline is a free, confidential listening and support service for students- run by students. All the volunteers will have gone through extensive training, but as students
themselves will be able to relate to the pressures of university life. Nightline’s telephones are open from 6pm-8am every day during term time. You can also join Arts SU’s Self Care and Mental Wellbeing group where you can meet other UAL students who might be going through similar experiences. You can also contact Mind’s Infoline for details of local support groups near you, or try online peer support like Mind’s Elefriends community. Getting things off your chest, to express emotions and problems instead of bottling them up is so important to overall wellbeing. By talking about your problems with someone in a similar situation and listening to theirs, you are helping both of you to feel better.
3. Take time for YOU It doesn’t matter how busy you are, make sure you schedule in some time for yourself. This is time to do the stuff you really enjoy in order to recharge your batteries. Just like a car – you can’t expect yourself to run without fuel, and to refuel you need to take time out for yourself.
Doing things you love and enjoy can help you forget about your worries and change your mood. Whether this is drawing for the pure fun of it, collaging and making moodboards, curling up with a book, watching some trashy TV or if sitting still isn’t really your jam, then perhaps going for a run or to the gym. Everyone finds relaxation in different ways - once you’ve found what helps you relax, make sure you set time aside to do it! Being kind to yourself when you’re low is key to building your strength back up and stabilising wellbeing.
4. Self check-in Often we spend our lives frantically running from one thing to the next, without much time to sit down with ourselves and reflect. Allowing yourself to process and reflect on your thoughts and feelings can be so helpful in understanding your own mental health and challenging negative thought patterns. Doing a self check-in with yourself each day/week can help with this. Set aside a half hour or so to reflect on how the week went. Was it a good week or a bad week? What or who are you grateful for? What have you achieved this week? What is good about you? Writing it down can be
really helpful, as you have a record and can look back on good weeks when you’re feeling low to remind yourself that there are good things in your life. Keeping a diary is another method you might find helpful but use whatever works for you.
5. Healthy body = healthy mind It isn’t just a cliché saying y’know! Looking after your physical health is essential in managing your mental health. Making sure you get enough sleep, nourishing your body with healthy food, staying active and avoiding alcohol and drugs can all make a big difference to how you feel. Physical exercise is particularly important. Why? Because exercise releases endorphins (those lovely happiness chemicals) and lifts your mood! When you’re feeling down, getting off your bum may be the last thing you feel like doing, but even going for a walk can make a difference. Exercise needn’t be a chore either; you could join one of our sports clubs or recreational sport classes with friends or as a way to meet more people. arts-su.com/arts-activities
Try mindfulness Pick a certain time of day to just notice the busyness of your mind and observe your own thoughts. Stand back and watch them floating past, like leaves on a stream. There is no need to try to change the thoughts, or argue with them, or judge them: just observe. It will take practice - it’s about putting the mind in a different mode, in which we see each thought as simply another mental event, and not an objective reality that has control over us.
6. Practise mindfulness When we’re busy, stressed or tired it can be easy to develop ‘tunnel vision’ and see everything from a single point of view in our daily life. Mindfulness is a therapeutic technique which aims to bridge this vital gap in mental wellbeing by making the individual more aware of the present moment. Becoming more aware means noticing the sights, smells, sounds and tastes you experience, and the thoughts and feelings that occur from one moment to the next. In this way, practising mindfulness can help you reconnect your thoughts with their impact on your emotions and behaviour and help aid more positive self-talk.
There are many books and resources you can find online about mindfulness, and guided meditations available on YouTube. You can also practice mindfulness in a formal way - through disciplines such as yoga, meditation and Tai-Chi, all of which are available at UAL. These activities are suggestions for everyone in order to maintain positive mental health. It is important to remember that self-care is not an ultimate solution to mental health problems, it is a technique to help maintain your mental health. Always seek professional help if you are struggling.
But I heard that... Hardly anyone has a mental health problem FALSE: 1 in 4 people will experience a mental health problem over the course of a year. You can’t get a job if you have a mental illness FALSE: We'll all likely work with someone who suffers from a mental health problem at some point. If an employer refuses you a job because of your mental illness, this is discrimination and is illegal. Personality weakness or character flaws cause mental illness. People with mental health difficulties can snap out of it if they try hard enough! FALSE: You wouldn’t tell a colleague with a broken leg to ‘snap out of it’. Just because you can’t see someone's pain, doesn’t mean it isn’t there. The causes of mental illness can be biological, due to experiences or trauma, or hereditary. Mental illness has nothing to do with being lazy or weak, and many can't get better without help - just like a broken bone can't heal without treatment.
People with a mental illness are scary - they’re usually dangerous and unpredictable FALSE: People with a mental illness are statistically more likely to be the victim of violence than commit it. Those suffering mental health problems are tragically more dangerous to themselves than others; 90% of people who die through suicide in the UK are experiencing mental distress. If a young person has a mental health problem, they’re more likely to speak to friends about it FALSE: Nearly 3 in 4 young people fear the reactions of friends when they talk about their mental health problems. There's no hope for people with mental illness - you can't recover FALSE: Studies show that people with mental health problems get better and many recover completely. There are more treatments, services and community support systems than ever before - and they work.
Everything is terrible and I’m not OK Questions to ask yourself before giving up
Have you stretched your legs in the past day? If not, do so right now. At the Students’ Union we offer loads of different activities, to hopefully suit everyone. From competitive sports teams, to gym classes, to yoga, swimming and tennis, our Arts Active package starts from £10 for a year’s membership.
Have you showered in the past day? If not, take a shower right now.
Exercise is a great way to get you out of the house, get those endorphins pumping, and meet people. If you don’t feel up to doing anything too active right now, just go for a walk around your area, to the local park, or walk in a different direction to your usual routine.
Do you feel ineffective? Pause what you’re doing and get something small completed, whether it’s responding to an e-mail, doing the washing up, or packing your bag for the morning. One less thing to do tomorrow!
Have you said something nice to someone in the past day? Do so, whether online or in person. Make it genuine; wait until you see something really wonderful about someone, and tell them about it.
Are you hydrated? If not, have a glass of water. Have you spoken to someone in the past day? If not, why not call a friend or family member? Try to arrange something where you’ll have human contact with somebody, and see if a friend wants to hang out, even if it’s just a lunch break together. If you’re new to London and you don’t feel friendly enough with anybody yet you can always come along to a society meet up, or join a sports team. We have hundreds listed on the Students’ Union website and they’re a great way to meet like-minded people. Why not pop along to a group’s next meet up and try talking to somebody new? arts-su.com/societies arts-su.com/sports-clubs Are you worried about something? If so, what is it you’re worrying about? Is it something you can change, or something which is solvable? If so, take action so the feeling doesn’t linger on. If you’re worrying about something in the past, or something
you can’t do anything about, then it’s a bit tougher. Telling yourself to stop worrying isn’t going to stop you from worrying - at least not for long. Rather than simply telling yourself not to worry, try to postpone worrying by getting a simple task done, or doing something which you enjoy. It’s been proven that by postponing worry it breaks the habit of dwelling on worries in the present moment. This helps as by developing the ability to postpone your anxious thoughts you realise that you have more control over worrying than you think. Have you begun taking medication or changed any of your medications in the past couple of weeks? That may be why. It sucks but the first few weeks of taking medication can be rough. SSRIs (a widely used type of medication to treat depression and anxiety) can often make you feel worse to begin with, and everyone’s body will have a different response to them. Give things a week or so, then talk to your doctor if it doesn’t settle down.
Are you experiencing some kind of hormonal influence (e.g. PMS/ menstrual cycles, hormonal changes)? That may change your emotional landscape. Often just knowing that your hormones are to blame for the change in how you feel about things can help already. Otherwise, wait a few days and talk to your doctor if things continue to be bad or if they get worse. try to make yourself something you like, which will nourish your body, and think mindfully about what you’re If not, put on clean clothes that aren’t eating. pyjamas. Have you been overexerting yourself lately- either physically, emotionally, If night-time: are you tired and fatigued but resisting going to sleep? socially, or intellectually? If daytime: are you dressed?
If so, turn off all electronic devices (or put them on silent), put on your pyjamas, get into bed, and close your eyes for fifteen minutes- no electronic screens allowed. If you’re still awake after that, you can get up again; no pressure. Have you eaten in the past three hours?
That can take a toll that lingers for days. Give yourself a break in that area, whether it’s physical rest, taking time alone, or relaxing by watching a show, reading or listening to music; whatever you do to unwind! Have you cuddled a living being in the past few days?
This isn’t always possible when our family and loved ones live elsewhere If not, get some food. One of the things which mindfulness teaches us but if you can, do so. Don’t be afraid is to think mindfully about things we to ask your friends for a hug or even ordinarily take for granted. If possible, friends’ pets. You’re not imposing.
Do you feel paralysed by indecision? Give yourself ten minutes to sit back and figure out a game plan for the day. If a particular decision or problem is still being a roadblock, simply set it aside for now, and pick something else that seems doable. Right now, the important part is to break through that barrier, even if it means doing something trivial. Have you waited a week?
Print it out and stick it somewhere visible as a daily reminder of the little things which we sometimes forget when we’re unhappy, stressed or worried. If you are feeling crap just because, hopefully this will help put things into perspective, or at least help you identify why you’re feeling that way, even if knowing the why doesn’t help. You’ve made it this far, you will make it through.
Sometimes our perception of life is skewed, and we can’t even tell that we’re not thinking clearly, and there’s no obvious external cause. It happens. Keep yourself going for a full week, whatever it takes, and see if you still feel the same way then. No two people are the same, and we recognise that not all of these will work for everybody, or are applicable to everyone. Feel free to adapt this document to suit your own needs, abilities and resources.
Adapted from Sinope (eponis.tumblr.com), 2015. This work is licensed under a Creative Commons Attribution 4.0 International License.
Where to go for help Support at UAL
Mental health advisers
Counselling Service
UAL's The Mental Health Advice Service provides information, advice and guidance to students who have an existing mental health issue or who are worried about their mental health and wellbeing.
UAL offers free, one-to-one, confidential counselling to students at each College, as well as at the Student Centre in High Holborn. The counsellors are trained professionals who allow students to talk in a private environment to reflect on your thoughts and work through whatever is impacting your studies and wellbeing. They're also trained in CBT (Cognitive Behavioural Therapy), a commonly used form of talking therapy that can help you manage your problems by changing the way you think and behave. In addition to this, they may be able to provide evidence for extenuating circumstances forms, which you can submit if you feel your mental health has had a significant impact on your ability to work. The service isn’t a crisis service, but they do have a small number of urgent appointments available each day that can be booked by calling first thing in the morning: 020 7514 6251.
Students can make an appointment with a mental health adviser to discuss any concerns they may have about mental health, or to get advice on managing a mental health issue. The Disability Service If you have a mental health condition which is considered to be long-term (over a year) this makes you eligible to see a disability adviser, who works with students to identify and remove barriers to study. The Disability Service arranges adjustments and provides support for students who are disabled, dyslexic, or have another Specific Learning Difficulty (SpLD).
Academic Support
Halls Welfare Mentors
While Academic Support sounds like a bit of a weird place to go for support, many of their workshops tackle aspects of university life which can create anxiety or stress.
There's a Student Welfare Mentor based at every UAL halls of residence. They can offer advice and help with anything that has an impact on your life at university. Each has up to three weekly drop-in sessions, where you can chat about anything from settling in and housemate concerns, to managing workloads and meeting friends: arts.ac.uk/study-at-ual/ accommodation/living-in-halls
For instance they offer workshops on how to feel at ease when presenting, mindfulness through drawing, exploring failure, success, and stuckness. There are also many resources available at academicsupportonline.arts.ac.uk. Chaplaincy The Chaplaincy works as part of the UAL Health and Wellbeing team, providing support for the mental, physical, emotional, and spiritual aspects of student life. Not religious? No problem! The Chaplaincy seeks to engender a spirit of open enquiry and mutual understanding, reflected in their varied activities which include faith-based events as well as nonaligned spiritual provision. The Chaplaincy provides sessions at a UAL site every Monday to Thursday during term-time. The sessions last 20 minutes and no experience is necessary. Visit artschaplaincy.net to view the timetable.
As well as the support available on campus, there's also a quiet room (for prayer, meditation, or just rest) at every UAL site. If you ever feel overwhelmed and need a quiet space for thought or reflection, this space is always available to you. Arts SU Advice Service Mental health difficulties can impact your work, particularly if they are unforeseen or your symptoms suddenly worsen. If you're completing an extenuating circumstances claim or appeal then our Advice Service can provide free, confidential help. They can also provide guidance on the support available from UAL, particularly if you are finding things overwhelming and not sure who to contact first.
Low cost support in London As a student, money can be a big issue. Whilst you can access free counselling through the university or the NHS, the wait might be long, or the number of sessions may be insufficient to your needs. But there are other options, here we’ve compiled a list of low cost support online, offline, and around London. This a list of organisations in the area, which offer low cost, flexible, and noncommittal therapy. Some organisations are part of a training programme, so you may be seen by a trainee, but all refer to qualified graduates.
Centre for Counselling and Psychotherapy Education (CCPE) Beauchamp Lodge 2 Warwick Cres W2 6NE
Westminster Pastoral Foundation (WPF) 23 Magdalen St, SE1 2EN wpf.org.uk reception@wpf.org.uk 020 7378 2000
ccpe.org.uk 020 7266 3006
Group therapy available
Metanoia Institute 13 North Common Rd W2 6NE
The Awareness Centre 41 Abbeville Rd SW4 9JX
metanoia.ac.uk info@metanoia.ac.uk 020 8579 2505
theawarenesscentre.com 020 8673 4545 ÂŁ15 counselling sessions for students
Re-Vision 97 Brondesbury Rd NW6 6RY re-vision.org.uk info@re-vision.org.uk 0208 357 8881
Free Psychotherapy Network freepsychotherapynetwork.com/finda-therapist Directory of low cost therapy for students/people on low incomes
Helplines Use these helplines for confidential, non-judgemental telephone, email, and face-to-face support at any time. Samaritans Tel: 08457 909090 (24 hour confidential listening service) Text: 07725 909090 Email: jo@samaritans.org (replies within 24 hours). Samaritans Central London branch visitor service. 46 Marshall Street W1F BF Tel: 020 7734 2800 Visitors welcome 9am - 9pm daily Nightline Tel: 0207 630101 Nightline can help if you find yourself worrying about things at night and you would like to talk to another student confidentially. Available during term time 6pm - 8am. CALM (Campaign Against Living Miserably) Tel: 0800 585858 CALM is a website and helpline aimed at preventing male suicide.
Saneline Tel: 0300 304 7000 Saneline provides practical information, crisis care, and emotional support to anybody affected by mental health problems. HopelineUK Tel 0800 068 4141 Text: 07786 209697 Email: pat@papyrus-uk.org A confidential helpline for young people dealing with suicide, depression, and emotional distress. NHS 111 Tel: 111 (24 hour service) Free expert health advice and info.
If you’re ever in urgent need of a doctor's appointment you can book an emergency appointment with your surgery. It’s best to call first thing in the morning to make sure you’re able to be seen that day. If you need immediate support outside of office hours the best thing to do is talk to somebody. You can call one of the 24 hour helplines listed above, or call NHS’s 111 service.
Online support Student Minds studentminds.org.uk Peer-led support groups set up across different universities. UAL currently doesn’t have it’s own student group, however if you'd like to set one up we can offer the support and resources to do so. Friends in Need friendsinneed.co.uk Friends in Need is a way for people affected by depression to meet online and in their local area. It’s free to join and a great way to share support. Elefriends elefriends.org.uk A supportive online community where you can be yourself. We all know what it’s like to struggle sometimes, but now there’s a safe place to listen, share and be heard. Students Against Depression studentsagainstdepression.org Offers information and resources validated by health professionals alongside tips and advice from students who have experienced it all themselves.
Action for Happiness actionforhappiness.org Action for Happiness is a movement of people committed to building a happier and more caring society. We want to see a fundamentally different way of life - where people care less about what they can get just for themselves and more about the happiness of others.
Online resources UAL Self Care & Mental Wellbeing Group facebook.com/groups/UALSelfCare UAL students set up this group to discuss mental health and selfcare practices amongst other UAL students, and form a peer-led support group. The group meets for discussions and events and has a Facebook discussion group which anyone can join. E-Couch au.professionals.reachout.com/ ecouch A self-help programme with modules for social anxiety and generalised anxiety as well as depression.
Free Mindfulness freemindfulness.org Includes a collection of mindfulness meditation exercises which can be downloaded for free. Living Life To The Full llttf.com A self-help life skills course. Modules on problem solving and anxiety. MoodGYM moodgym.anu.edu.au An interactive programme which incorporates cognitive behaviour therapy for preventing and coping with depression. Mindfulness for Students mindfulnessforstudents.co.uk Mindfulness is a technique for maximising concentration and is helpful for stress and anxiety. This website includes mindfulness training for students to help you to stay calm, focused and better manage the pressures of student life.
LGBTQ+ and BME mental health There are many social factors which influence our mental health. Racism, sexual violence and assault, homophobia, transphobia, Islamophobia, and discrimination to name a few. Dealing with oppression is draining and can have a significant impact on a person's mental health.
Bisexual women also face a disproportionate risk of domestic violence, with 75% having had violent partners in comparison to 43% of straight women.
There isn't a one-size fits all solution to mental health. But professionals who understand your lived experience are more likely to be able to offer more bespoke advice or support that fits your specific needs. For this reason we have signposted to some specialist support services for LGBTQ+ and BME communities
Metro metrocentreonline.org South London
LGBTQ+ mental health
Cliniq cliniq.org.uk Central London
Statistically, LGBTQ+ people are at a higher risk of mental health problems. They're twice as likely to commit suicide and self-harm than heterosexual people, and are more susceptible to substance abuse, whilst 48% of transgender people have attempted suicide.
LGBTQ+ support
An equality and diversity mental health charity specialising in LGBTQ and African-Caribbean support. Offers free counselling, support groups, and a mentoring service.
A mental/sexual health service for transgender people. Their services include counselling, sexual health screenings, social support groups (including for queer/trans Muslims), health services, and yoga classes.
ELOP (East London Out Project) elop.org East London ELOP offers a range of social and emotional support services to LGBT people, including counselling and young people’s services. London Friend londonfriend.org.uk North London An LGBTQ wellbeing charity they offer counselling at a low cost, as well as free counselling to survivors of domestic abuse. They also run a drugs and alcohol support service called Antidote and run regular social and support groups for LGBTQ people. Pink Therapy pinktherapy.com An online directory of LGBTQ+ therapists. The directory allows you to search by a therapist's sexual/gender identity. Spectrum spectrum.support Central & West London Spectrum is a health and wellbeing
service for trans people. They offer free counselling, as well as trans support groups, mentoring and advocacy. LGBT+ Switchboard switchboard.lgbt 0300 330 0630 An LGBT+ helpline run by LGBT+ volunteers. Available from 10am10pm everyday, you can call, email or chat online.
There are many LGBTQ+ services and community groups across the UK for different sections of the LGBTQ community. A good way to find out about them is via Stonewall’s what’s in my area search: stonewall.org.uk/helpadvice/whats-my-area At UAL we also have Arts LGBTQ, a student run society which offers a safe and friendly environment to meet friends and be amongst other LGBTQ+ UAL students: arts-su.com/groups/arts-lgbtq
BME (Black, Minority, Ethnic) mental health BME communities in the UK are more likely than their white counterparts to be diagnosed with a mental health condition. African-Caribbean people are five times more likely to be diagnosed with schizophrenia, 44% more likely to be sectioned under the Mental Health Act and 29% more likely to be restrained than their white counterparts. They’re also more likely to be given medication, rather than be offered talking treatments, and often feel unable to speak about their experiences to friends or family. On top of that BME people are more likely to experience a poor outcome from treatment and more likely to disengage from mainstream mental health services, leading to a deterioration in their mental health. Mainstream mental health services often fail to understand or provide services that are acceptable and accessible to non-white British communities and meet their particular cultural needs.
BME support NAZ naz.org.uk West London Naz specialise in working with LGBT+ people from BAME communities. They provide free or low cost counselling to those experiencing difficulties with their sexuality, relationships and sexual health.
Black & Asian Therapy Network baatn.org.uk A website and directory of Black and Asian therapists. Therapists who work with specific issues and groups are identified.
Muslim Youth Helpline (MYH) myh.org.uk 0808 808 2008 MYH is a national charity that provides a free counselling service which is culturally and faith sensitive. Available via the telephone, email, internet and a face-to-face service in London.
Nafsiyat nafsiyat.org.uk North London
Ashiana ashiana.org.uk London
Nafsiyat offers short-term intercultural therapy to people from diverse backgrounds who live in Islington, Enfield, Camden and Haringey. They provide therapy in 24 languages and deliver counselling appropriate to people from diverse ethnic backgrounds.
Specialises in helping Black and Minority Ethnic women, in particular, women from South Asian, Turkish & Iranian communities, aged 16-30 years who are at risk of domestic violence and sexual violence.
Greenwich Mind greenwichmind.co.uk South London Offers free culturally specific counselling for people from African, Caribbean and Asian communities living in or surrounding the borough of Greenwich. Offers long and short term counseling. Southall Black Sisters southallblacksisters.org.uk West London Provides advice, advocacy, support and counselling to African, Caribbean and Asian women experiencing sexual and domestic violence based in the Borough of Ealing, and occasionally outside.
At the Students’ Union we have a range of cultural societies which can be a great way of developing a peer support network. From ACS, the African-Caribbean society, to Chinese, Japanese, Indian, Hong Kong and more, joining a society can have an incredibly positive impact on your mental wellbeing. As well as this we have a new International Society, and support group, where there’ll be regular meetings for International Students to come together, meet each other and discuss any problems, concerns - or just to have fun! Find out how to join and get in touch with all our societies: arts-su.com/societies
“But I’m not able to help a person with a mental health problem…” FALSE. It can be hard to understand what someone is going through if you haven’t had experience of a mental illness yourself - and that’s okay. You needn’t feel awkward and you can still be there and help someone you’re close to who is struggling. Here are eight ways YOU can help someone with their mental health:
1. Just listen If they do choose to talk to you about what they’re struggling with then simply listen. Even if you don’t understand, we all can relate to the release of pouring our feelings out, so take comfort in the fact that you are allowing them this release and that their feelings are acknowledged.
2. Encourage them to access treatment Unfortunately, only 44% of adults with diagnosable mental health problems and less than 20% of children and adolescents receive needed treatment. Friends and family can be HUGELY important influences in helping someone access the treatment and services they need. You can do this by helping them research various options, offering to attend appointments for moral support, or even simply asking how things went.
3. Be patient The person dealing with a mental illness is likely to be feeling a whole range of emotions. They may be feeling frustrated, confused and completely overwhelmed sometimes
if not most of the time. Therefore it’s important that you know some of the things they say, they may not mean - it is often the illness talking. Stay positive, patient and present. Mental illness won’t go away overnight, but it will get better - especially when you have friends by your side.
4. Don’t treat them differently They are still the same person, even if they aren’t totally themselves right now. Don’t treat them like an invalid unnecessarily - by treating them like you normally would, you help your friend or loved one retain some sense of normality and of who they are. This may be done by discussing the usual things you talk about, for example, what happened at a party you recently went to, or by joking around like you normally do.
they’re fine don’t press too much- they might not feel like opening up at that moment in time.
6. Get them out of the house (when they feel ready) Although they may not want to embrace the outside world at the time, it's important to get out in the fresh air and show them that the world is still going on! It’s often a good way to distract them from their feelings. Find some local greenery where you can go (weather permitting!) as being around nature can also be a great form of therapy.
7. Remind them you are there
5. Simply ask how they are
Often this is done by small things: bringing them a cup of tea, sending a text or asking them if they fancy meeting up.
Most of the time they are likely to say they are fine (even though they aren’t) but the odd time they will open up, talk to you and let you know what’s going on in their head. Asking how they are is also a great way to let them know that you are there to talk if they ever need to. But if they say
Mental illness can be isolating and it’s easy for those suffering mental health problems to feel alone - remind them they aren’t. Your friend may not feel like doing too much and may find activities they previously enjoyed, like going out and socialising at a bar, are too much to cope with right
now. Don’t pressure them into doing something they aren’t ready for recovery is often done in baby steps.
8. If you feel able - do your bit to destigmatise! Take your time to do some research into your friends mental illness to ensure you are as informed as possible on what they are going through. By doing this and through being there for the person suffering mental illness, you may find that some people hold misconceptions or use language you find offensive or hurtful. Distance yourself from labels such as ‘crazy’ or ‘nutjob’ and, where you feel comfortable, explain and correct any false opinions or discriminatory views where you hear them. To find out more about antistigma campaigns in your area, visit the Time to Change website: time-to-change.org.uk
Acknowledgements: Spot illustrations: Summer Oxley - summeroxley.com Patches (cover): Hanecdote - @hanecdote / hanecdote.tumblr.com Mottos and self-care posters: Beau Brannick - @ninten_beau beaubrannick.tumblr.com
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