Crisis management Expand A mental health crisis often means that you no longer feel able to cope or be in control of your situation. It often involves a sudden or continued worsening of your symptoms. You may feel great emotional distress or anxiety, feel you can't cope with day-to-day life, think about suicide or self-harm, or experience hallucinations including hearing voices. Below are some suggestions for what you can do if you are experiencing a mental health crisis. The option you choose will depend on how severe you feel your symptoms are and if you can wait a short amount of time to get help or if you need help immediately. Please have a read of the options below and decide which one is best for you. Support available: Emergency 999 - call an ambulance if you are at risk and need immediate help with your mental health crisis. NHS 111 Service - call if you need non-emergency help fast but it is not a life-threatening emergency. NHS Urgent Mental Health Helplines (England only) - Many local areas in England have Urgent Mental Health Helplines that you can contact 24/7 when in crisis. To find out if your area has an Urgent Mental Health Helpline and to get the contact details click here. If you are in crisis and feel you need urgent mental health support but also have serious physical injuries, then we would advise you to attend A&E to address your physical injuries. You will be offered assessment and referred for support for any mental health crisis once you are seen as medically fit to do so. If you need someone to talk to about difficult feelings, The Samaritans are available 24/7. Call 116 121 for free any time. If you struggle with thoughts about self-harm and suicide, the Staying Alive app is a pocket suicide prevention resource for the UK, packed full of useful information and tools to help you stay safe in crisis. You can use it if you are having thoughts of suicide or if you are concerned about someone else who may be considering suicide. It contains a safety plan for you to complete to help you stay safe and share with others so that they know how best how to help you in times of crisis. The app links you directly to local and national crisis resources, so you won't need to carry around slips of paper with contact details on, it's all stored there within the app. If the resource isn't listed, simply add in your own. The App has been developed by Grassroots Suicide Prevention which is a charity that supports communities to prevent suicide.
Depression and low mood Expand Depression is a common but serious mood disorder. Depression affects people in different ways and can cause a wide variety of symptoms. The symptoms can be emotional, psychological or physical and range from mild to severe. Symptoms can include: Persistent sad, feeling down or ‘empty’ mood Feeling hopeless Pessimistic outlook Feeling irritable or angry Feeling guilty, hopeless, or worthless Feeling bad about yourself or that you are a failure or have let others down Loss of pleasure in things you used to enjoy Fatigue Difficulty concentrating Finding it hard to make decisions Feeling restless/fidgety or the opposite moving and speaking so slowly that other people have noticed Changes to sleep patterns including trouble sleeping or excessive sleeping Appetite and weight changes Physical symptoms including headaches or a stomach upset. Suicidal ideation Self-harm or suicide attempts Support available: Cumbria, Northumberland, Tyne & Wear NHS Foundation Trust have produced a range of self-help guides, available to download here. Living Life to the Full provides lots of different online self-help courses that are highly recommended by mental health professionals, covering lots of different specific topics and groups, including helping you to tackle depression. Moodgym is another online self-help program designed to help you prevent and manage symptoms of depression/anxiety. The site offers an interactive, online self-help book that teaches skills based on cognitive behavioural therapy. Depression and low mood can also be treated via psychological therapies. Visit our service lookup here to see if we deliver a talking therapy service in your local area. Alternatively, you can visit the NHS website here and enter your postcode to find your local psychological therapy service.
Wellbeing Expand The 'Five Ways to Wellbeing' are five simple habits you can build that have been shown to improve your mental health and wellbeing. Connect with others Try to connect with the people around you: your friends and family, your colleagues, and the people you see day-to-day. Spend time developing these relationships. Talk to a friend you've not seen in a while, in person or over the phone. You could even have a short conversation with the next person who serves you in a shop. You can also connect with your inner self through mindfulness and meditation. There are various apps available that aim to enhance wellbeing by helping you to meditate, such as Headspace, Live Happy, Mindshift and Thought Diary Pro. Physical activity If exercise is not currently part of your daily routine, try adding it. Exercising two to three times a week has been found to significantly decrease symptoms of depression. Don’t think that you have to go to the gym to be active - go for a walk, cycle or play a game of football, dance or even do a spot of gardening! Find an activity that you enjoy and make it a part of your life. Learn new skills Continued learning throughout our life enhances self-esteem and encourages social interaction and a more active life. Evidence suggests that engaging in work or educational activities can help lift people’s mood. The practice of setting goals, which is related to adult learning in particular, has been strongly associated with higher levels of wellbeing. You could try researching something online that you're curious about; do a crossword or Sudoku puzzle; or read a new book. Give Participation in social and community life has attracted a lot of attention in the field of wellbeing research. Individuals who report a greater interest in helping others are more likely to rate themselves as happy! Research into actions for promoting happiness has shown that committing an act of kindness once a week over a six-week period is associated with an increase in wellbeing. Even the smallest act can count, whether it's a smile, a thank you or a kind word. Larger acts, such as volunteering at your local community centre, can improve your mental wellbeing and help you build new social networks. Pay attention to the moment (mindfulness) Be more aware of the present moment, including your thoughts and feelings, your body and the world around you. Some people call this awareness "mindfulness". It can positively change the way you feel about life and how you approach challenges. Notice the little things; listen to the sounds around you. This PDF explains some basic mindfulness exercises you can try. This progressive muscle relaxation guide also explains one effective relaxation technique in more detail. Or why not try breathing for relaxation. Support available: Living Life to the Full provides lots of different online self-help courses that are highly recommended by mental health professionals, covering lots of different specific topics and groups. You can also visit the NHS ‘Every Mind Matters’ site for wellbeing resources. If you are trying to learn how to manage stress better, try completing this stress management worksheet to help you find ways of coping.
LGBTQ+ mental health Expand Mental health problems can affect any of us, but they are more common among people who are lesbian, gay, bisexual and trans (LGBT). This may be linked to LGBT people's experience of discrimination, homophobia or transphobia, bullying, social isolation, or rejection because of their sexuality (NHS, 2021). Switchboard LGBT + Helpline is a place for calm words when you need them most.They are there to help you with whatever you want to talk about. Nothing is off limits, and they understand how anxious you might feel before you pick up the phone.Call - 0300 330 0630 (10 am till 10 pm every day). MindOut is a Lesbian, Gay, Bisexual, Trans & Queer Mental Health Service. They work to improve the mental health and wellbeing of LGBTQ communities and to make mental health a community concern.
Perinatal mental health Expand Perinatal mental health (PMH) problems are those which occur during pregnancy or in the first two years following the birth of a child. Perinatal mental illness affects up to 20% of new and expectant mums and covers a wide range of conditions (NHS, 2021). The most common mental health conditions experienced are depression and anxiety disorders. Symptoms: Pregnant women or new parents can experience: Depression - Persistent sad, feeling down or ‘empty’ mood, feeling hopeless PTSD GAD – excessive and uncontrollable worries potentially around the safety or health of their children OCD - including fear of harm to their unborn/children Health anxiety - a fear that they are ill or may become ill Support available This leaflet provides you with some basic information about taking care of your mental health during pregnancy and post-delivery. Cumbria, Northumberland, Tyne & Wear NHS Foundation Trust have produced a range of self-help guides, including one on post-natal depression that is available to download here. Anxiety and depression in pregnancy, post-birth or if you have a child under 2 can be treated via psychological therapies. Visit our service lookup here to see if we deliver a talking therapy service in your local area. If you are pregnant or have a child under 2 years old you will be prioritised at your local MHM therapy service. Alternatively, you can visit the NHS website here and enter your postcode to find your local service. Most local areas also have specialist Peri-natal Mental Health Services if you are pregnant or have a child under 1 years old and you are suffering with moderate to severe mental health difficulties. You can be referred to your local team by a healthcare professional such as your midwife, health visitor, GP or a mental health professional.
Eating disorders Expand Eating disorders include bulimia, binge eating disorder, avoidant/restrictive food intake disorder (ARFID), other specified feeding or eating disorder (OSFED) and anorexia. The signs and symptoms vary depending on the disorder being experienced and the signs of an eating disorder are not always obvious to friends and loved ones. Eating disorders can have serious effects on an individual’s physical health, therefore it is important to seek support via your GP as soon as possible. Support available MHM does not provide support specifically for eating disorders. If you are struggling with an eating disorder seek support from your GP as soon as you can, they can review your overall health and they may refer you to an eating disorder specialist or team of specialists. The eating disorder team may identify that your eating difficulties are related to another mental health conditions for example depression or PTSD and they may refer you to your local psychological service once your physical health is stable. Beat is the UK’s eating disorder charity and provides a wide range of information resources and a national support helpline. The website also provides information about how to support someone who has an eating disorder.
Hoarding disorder Expand A hoarding disorder is where someone acquires an excessive number of items and stores them in a chaotic manner, usually resulting in unmanageable amounts of clutter. The items can be of little or no monetary value (NHS, 2021). Many people struggling with hoarding do not seek help. This may be due to humiliation and shame or because they simply do not recognise the hoarding as an issue. Hoarding can significantly impact a person’s quality of life by making it hard for them to function in their home including move around and maintaining hygiene and cleanliness. Hoarding can be a condition in itself, or a symptom of a mental illness including severe depression, OCD or schizophrenia. Symptoms: Keeping/collecting items that have little or no monetary value, such as junk mail and carrier bags, or items they intend to reuse or repair Having difficulty in making decisions Struggling to manage everyday tasks, such as washing, cooking, cleaning and paying bills Becoming extremely attached to items, refusing to let anyone touch or borrow them Having poor relationships with family or friends Support available: It can be difficult to get someone with a hoarding disorder to seek help. Mind have information on their website about Hoarding Disorder. People struggling with hoarding may benefit from psychological therapies such as Cognitive Behavioural Therapy (CBT). This will often be combined with practical activities and tasks focused on tackling the problem.
Obsessive compulsive disorder (OCD) Expand Obsessive Compulsive Disorder (OCD) is an anxiety disorder where a person experiences frequent intrusive and unwelcome obsessional thoughts, commonly referred to as obsessions (OCD UK, 2021). These obsessions are distressing for the individual, and they feel a need to act out compulsions to reduce the distress. These compulsions can bring short-term relief from the anxiety. However, this is temporary, and the compulsions become repetitive every time the fear is triggered. There are a lot of unhelpful misconceptions about OCD. OCD is debilitating for many people and significantly impacts a sufferer’s quality of life. These misconceptions are damaging and can prevent people from seeking support. Symptoms: Examples of common obsessions include: Worries about contamination Worrying about harm coming to yourself or other people Relationships – constantly thinking about your relationship or your sexuality Worries that imagining bad events will increase the possibility they will happen Violent thoughts – thoughts of being violent to a loved one or other people Sexually disturbing images or thoughts Thoughts that go against religious beliefs Compulsions: can take many forms and can include constant reassurance-seeking, checking things repeatedly, avoiding people or places, skin picking, or mental compulsions including counting. Support available OCDUK has a wide range of information about the disorder and the treatment options available, as well as advice for those struggling with the condition and their family members. ReThink has a downloadable factsheet about obsessive compulsive disorder. Cumbria, Northumberland, Tyne & Wear NHS Foundation Trust have produced a range of self-help guides, available to download here. OCD can be treated via psychological therapies. Visit our service lookup here to see if we deliver a talking therapy service in your local area. Alternatively, you can visit the NHS website here and enter your postcode to find your local service.
Body dysmorphic disorder (BDD) Expand Body Dysmorphic Disorder (BDD) is a disorder in which an individual has a disabling preoccupation with perceived defects or flaws in appearance. It can affect all genders and makes sufferers excessively self-conscious (BDD Foundation, 2021) Symptoms Excessive worry about a part of the body, particularly the face Spend a lot of time comparing features with others Excessively looking in mirrors or completely avoiding mirrors at all Trying to alter their appearance e.g. through make-up, surgeries or picking at skin Avoiding contact with people Feelings of shame and guilt Support available It is important to remember that BDD is a treatable condition. Many sufferers do not seek help because they feel ashamed or are worried that they will be considered vain. Body Dysmorphic Disorder Foundation has information about BDD, helpful resources and information about the support options available. Mind has information and resources about BDD for sufferers and their families and friends. BDD can be treated via psychological therapies. Visit our service lookup here to see if we deliver a talking therapy service in your local area. Alternatively, you can visit the NHS website here and enter your postcode to find your local service.
Post-traumatic stress disorder (PTSD) Expand PTSD is an anxiety disorder that may develop in the wake of an event that is either experienced or witnessed and involves an actual or perceived threat to life or physical integrity. This can be to themselves or others. Furthermore, the person’s emotional reaction to the event is either horror, terror or helplessness. Symptoms of PTSD are common after trauma, for most people the intensity and frequency of symptoms decrease over time. But for some PTSD symptoms persist become chronic and impact daily functioning. Signs and symptoms of PTSD 3 clusters of symptoms characterise PTSD Re-experiencing – the traumatic event is persistently re-experienced in one of more of the following ways: Recurrent and intrusive distressing recollections of the event – images, thoughts, perceptions Recurrent distressing dreams – nightmares Acting or feeling as if the trauma is happening again – illusions, hallucinations, dissociative flashbacks – completely taken back to that event. Intense psychological distress and physical sensations at exposure to internal or external cues that are reminders Avoidance Efforts to avoid thoughts, feelings or conversations associated with the trauma Avoid activities, places or people that arouse recollections of the trauma Inability to recall important aspects Not interested in participating in significant activities Feelings of detachment or estrangement from others Unable to have loving feelings Sense of foreshortened future – does not expect to have a future, career, normal life span – despite being safe Hyperarousal Difficulty falling or staying asleep Irritability or outbursts of anger Difficulty concentrating Hypervigilance – on edge constantly Exaggerated startle response – activation of flight or flight when safe Support available: PTSD symptoms are normal straight after an event and for most these symptoms reduce over time. However, when symptoms don’t subside 1-3 months after a traumatic event, it’s likely that these symptoms won’t go away without treatment. PTSD can be successfully treated, even when it develops many years after a traumatic event. PTSD be treated via psychological therapies. Visit our service lookup here to see if we deliver a talking therapy service in your local area. Alternatively, you can visit the NHS website here and enter your postcode to find your local service. PTSD UK is a UK charity dedicated to raising awareness of post-traumatic stress disorder. Their website contains information about the disorder and the treatment options available. There are also support groups that support individuals who struggle with specific traumas. Examples include: Birth Trauma Association (for people affected by birth trauma) Combat Stress (for serving personnel and veterans) Disaster Action (for people impacted by major disasters) Freedom from Torture Help for Adult Victims of Child Abuse (HAVOCA) LifeCentre (for victims of sexual abuse) RoadPeace (for those bereaved or seriously injured by a road traffic incident) Victim Support (for victims of crime or traumatic events)
Social anxiety Expand Social anxiety disorder, also called social phobia, is an overwhelming fear of social situations, being watched or judged on their social performance. It is a common problem that usually starts during the teenage years. It can be very distressing and have a big impact on your life (NHS, 2021) For some people, it gets better as they get older. But for many people, it does not go away on its own without treatment. The signs and symptoms of social anxiety include: Fear of speaking in a group Fear about starting a conversation Public speaking Speaking on the phone Meeting new people Speaking with certain figures e.g. a doctor or teacher Eating/drinking in front of others Going to a social event Fear of using public toilets Support available: Cumbria, Northumberland, Tyne & Wear NHS Foundation Trust have produced a range of self-help guides, available to download here. No More Panic provides valuable information for sufferers and carers of people with panic, anxiety, phobias and obsessive compulsive disorder (OCD). Its purpose is to provide members with support, advice and a chance to meet like-minded people and make friends along the way. Social anxiety can be treated via psychological therapies. Visit our service lookup here to see if we deliver a talking therapy service in your local area. Alternatively, you can visit the NHS website here and enter your postcode to find your local service.
Panic disorder (with or without agoraphobia) Expand Panic disorder is an anxiety disorder where an individual regularly has sudden attacks of panic or fear (NHS, 2021). This can lead the sufferer to avoid situations and places out of fear of another panic attack (fear of fear) which can lead to further heightened anxiety. Panic attacks are very intense experiences, and they can be incredibly distressing, although they are not dangerous. Symptoms of a panic attack can include: Rapid heart rate Feeling faint/dizziness Excessive sweating Chest pain Shaking Feeling of dread Feeling as if you can’t breathe Numbness and tingling Agoraphobia Agoraphobia is a complex phobia in which individuals have a fear of being in situations where escape may be difficult (NHS, 2021). Individuals with agoraphobia may struggle to leave the home, travel on public transport or visit certain spaces. Having agoraphobia can have a serious impact on the way you live your life. Many people with agoraphobia find it hard to leave the place they live. If an individual with agoraphobia finds themselves in a situation that they feel they can’t escape from, they usually experience a panic attack. Support available: No More Panic provides valuable information for sufferers and carers of people with panic. Its purpose is to provide members with support, advice and a chance to meet like-minded people and make friends along the way. Panic disorder and agoraphobia can be treated via psychological therapies. Visit our service lookup here to see if we deliver a talking therapy service in your local area. Alternatively, you can visit the NHS website here and enter your postcode to find your local service.
Health anxiety Expand Health anxiety is an anxiety condition where an individual has an obsessional pre-occupation that they are ill, or about to get ill, that it starts to take over their life. Those who are affected by health anxiety often misinterpret minor physical symptoms as indicators of serious disease or severe medical condition. Individuals may also become obsessive about researching their symptoms and serious medical conditions such as cancer and HIV. Other signs and symptoms can include: Reassurance-seeking from others Checking their symptoms online Checking their body repeatedly for signs of illness Acting as if they are ill. The anxiety itself can also cause physical symptoms like headaches, body aches and a racing heartbeat, and they may mistake these for signs of a physical illness. Support available: The NHS website has some useful self-help guidance, including keeping a diary. Anxiety UK has information about health anxiety and advice on how to access support. Health anxiety can also be treated via psychological therapies. Visit our service lookup here to see if we deliver a talking therapy service in your local area. Alternatively, you can visit the NHS website here and enter your postcode to find your local service. You can self-refer for support, you don’t need a referral from a GP.
Phobias Expand A phobia is a type of anxiety disorder where an individual has an overwhelming and debilitating fear of an object, place, situation, feeling or animal. Most of us have fears about certain situations. However, phobias are more intense than fears. They develop when a person has an exaggerated or unrealistic sense of danger about a situation or object (NHS, 2021). If a phobia becomes severe, it may impact a person’s ability to live a normal life, as they may organise their life around avoiding the trigger that causes them anxiety (NHS, 2021). Phobias can be grouped into two categories, specific phobias and complex phobias (such as social anxiety and agoraphobia). If you are looking for information about a complex phobia, we have other sections which address these difficulties. Common specific phobias include: Blood-injury Vomiting Needles Heights Deep water Flying Animals e.g. spiders, rodents, birds Situation phobias e.g. visiting the dentist Signs & Symptoms: Sweating Dizziness Heart palpitations Nausea Shaking Numbness or tingling These signs and symptoms can lead to people avoiding situations in which they might be exposed to any situations in which they might be exposed to their phobia. This makes their fear worse over time and people may feel anxious even at the thought of exposure to their phobia. Support available: Mind have a page of self-help resources specifically for people struggling with phobias. No More Panic provides valuable information for sufferers and carers of people with panic, anxiety, phobias and obsessive compulsive disorders (OCD). Its purpose is to provide members with support, advice and a chance to meet like-minded people and make friends along the way. If a phobia is significantly impacting your quality of life, you can speak to your GP who can explore what treatment options might be available to you. Psychological therapies such as Cognitive Behavioural Therapy (CBT) can help people to address their phobia. Visit our service lookup here to see if we deliver a talking therapy service in your local area. Alternatively, you can visit the NHS website here and enter your postcode to find your local service.
GAD (generalised anxiety disorder) Expand We have all experienced feeling worried at one point in our lives, for example when sitting an exam, ‘what if I fail’ or having a job interview, ‘what if I can’t answer their questions’. However, for some people, they feel that their worries are constant, excessive, uncontrollable and are impacting their daily life. General anxiety disorder (GAD) is a disorder in which someone experiences recurrent and uncontrollable worries, which can be about a range of issues in their lives e.g. safety of loved ones, being late, being dismissed from work. Experiencing excessive worries causes people to experience symptoms of anxiety and exhaustion. Common symptoms include: Feeling restless or on edge Trouble concentrating Trouble with relaxing and sleeping Irritability Muscle tension A range of physical symptoms including heart palpitations, shaking, excess sweating Support available: These Self Help Guides produced by Northumberland, Tyne and Wear NHS Foundation Trust cover a range of mental health issues. Living Life to the Full provides lots of different online self-help courses that are highly recommended by mental health professionals, covering lots of different specific topics and groups, including helping you to tackle anxiety. Moodgym is another online self-help program designed to help you prevent and manage symptoms of depression/anxiety. Their interactive, online self-help book teaches skills based on cognitive behavioural therapy. No More Panic provides valuable information for sufferers and carers of people with panic, anxiety, phobias and obsessive compulsive disorders (OCD). Its purpose is to provide members with support, advice and a chance to meet like-minded people and make friends along the way. GAD can also be treated via psychological therapies. Visit our service lookup here to see if we deliver a talking therapy service in your local area. Alternatively, you can visit the NHS website here and enter your postcode to find your local service. You can self-refer for support, you don’t need a referral from a GP.