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Take care of your mind

Looking after your mind is just as important as looking after your body, but it can be easily overlooked.

Every Mind Matters has lots of expert advice and practical tips to help you stay on top of your mental wellbeing.

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Good sleep doesn't just mean lots of sleep: it means the right kind of sleep. Sleep affects our ability to use language, sustain attention, understand what we are reading, and summarise what we are hearing; if we compromise on our sleep, we compromise on our performance, ² our mood, ³ and our interpersonal relationships. ⁴

HEAL - The four pillars of good sleep.¹

There are four main factors that affect the quality of your sleep:

H ealth

E nvironment

A ttitude

L ifestyle

Sleep has also been shown to protect the immune system. ⁵ The amount that each person needs is different; however, it is recommended that a healthy adult should sleep, on average, between seven and nine hours a night. ⁶

The important thing is that you get good-quality sleep. The following advice can help to HEAL your sleep problems.

Health

As anyone who has tried to get to sleep with a blocked nose or headache knows, physical health problems can stop you from getting a good night's sleep.

Speaking to your GP or pharmacist about appropriate medication can help with this. Try to avoid taking medication without speaking to a medical professional, as sometimes the medication itself can stop you from sleeping properly if it's not right for you.

Mental health problems like anxiety and depression can also affect our sleep. ⁸ In these cases, a combined approach to tackle both the mental health issue and the poor sleep is often the most effective method of treatment. Speak to your GP or mental health worker (if you have one) for advice on this, or have a look at the 'Attitude' and 'Lifestyle' sections of this guide for general ways to maintain good mental wellbeing.

Environment

The bedroom should be somewhere that we associate with sleep. Where possible, you should try to remove distractions from you bedroom. It is better to watch TV, play computer games and eat in another room. This will allow you to relax with no distractions in your bedroom. ⁹

Be mindful of the presence of gadgets and electronics, such as computers, phones, tablets and TVs. The backlit 'blue light' displays suppress melatonin production - the hormone that helps you sleep; the suppression of melatonin causes sleep disruption. You should stop using these devices two hours before you go to sleep to reduce their impact on your sleeping. ¹⁰

Although everyone is different and has their own personal preferences, the common factors that can affect our sleep are light, noise and temperature. Too much light or noise can prevent you from falling asleep or staying asleep. If you have sources of light and noise that you can't control, such as light from a street lamp or noise from a neighbour's music, you might want to use an eye mask or ear plugs. ¹¹

The temperature of the room is also important. A heater or thicker duvet can help if you regularly find yourself too cold at night; a thinner cover or opening a window can help if you're too hot. If you are struggling to work out the best sleep environment for you, then it can be useful to keep a sleep diary (there's one in the back of this guide) to keep track of the conditions that helped you get a good night's sleep. ¹²

Sleep fact 01

The Beatles' song 'Yesterday' came to Paul McCartney in a dream. It was only when no one he spoke to recognised the tune that he realised he had written it himself.

Attitude

Lying awake in bed, particularly before an important day, can make us worry. However, this worry then makes it harder for us to get to sleep.

Progressive relaxation techniques can help you to relax and unwind at these times. ¹³ A free podcast for learning progressive relaxation techniques is available here. Alternatively, instead of staying in bed and getting more and more frustrated, you could get up and make yourself a warm drink, such as warm milk, and return to bed when you feel sleepier.

If you continue to have sleep problems for more than a month, you could speak with your GP about the possibility of using cognitive behavioural therapy (CBT). CBT is used to treat some mental health problems. It can encourage a more positive attitude, which can then help to break the cycle of negative thoughts causing your lack of sleep, and thus can help you to develop a healthier sleep pattern. ¹⁴

Alternatively, practices like mindfulness (a type of meditation) can help by reducing stress and anxiety levels. ¹⁵ Mindfulness can be practised without a GP prescription. Further information can be found at the Mental Health Foundation's dedicated mindfulness website: www.bemindful.co.uk.

Lifestyle

There are a number of things that you can do every day to improve the quality of your sleep.

Eating rice, oats and dairy products can produce chemicals that increase our desire to sleep. However, food and drink containing lots of caffeine or sugar can keep you awake, so drinking less tea and coffee and eating less chocolate and other sugary foods late in the day might help you to sleep better. ¹⁶

Although it can make you feel tired and can help you get to sleep, alcohol often impairs the quality of your sleep and makes you more likely to wake up during the night as the effects wear off, and you may need to go to the toilet frequently or get up to drink water if you are dehydrated. ¹⁷

Exercising on a regular basis is thought to help us sleep, as, among other things, it can help to reduce anxiety and relieve stress. It is, however, important to exercise at the right time. Exercising earlier in the day is better, as exercise increases the body's adrenaline production, making it more difficult to sleep if done just before bedtime. ¹⁸

Sleep fact 02

Driver sleepiness may contribute to around 20% of accidents on long journeys. ¹⁹

Sleep disorders: the problems they cause and possible solutions

Below is a table of some of the most common sleep problems, with techniques that can be used to treat them.

Insomnia

Insomnia is the name given to the condition where you are regularly unable to fall asleep or remain asleep for a long enough period of time. As a result, insomnia can have a negative impact on your mood, energy levels, concentration, relationships, ability to stay awake throughout the day, and ability to complete simple daily tasks. ²⁰

Possible solutions

One of the most widely used and successful therapies is cognitive behavioural therapy (CBT). ²¹ For an easy introduction, read Overcoming insomnia and sleep problems by Professor Colin Espie ²² or ask your local GP or sleep clinic for advice on other CBT books or courses. Regular daytime or early evening exercise can also be a great way to combat insomnia as it helps to reduce anxiety and stress, as can practices such as mindfulness.

Using sleep medication (or hypnotics), such as sleeping pills, is common. However, they should generally only be used for a few nights as you can become reliant on them the longer you use them. It is best to seek advice from your GP if your insomnia persists. ²³

Sleepwalking

Sleepwalking happens during deep sleep, meaning people can rarely remember doing it. As well as getting out of bed and walking, some people do tasks in their sleep, such as cleaning. Sleepwalking is far more common in children than in adults. ²⁴

Possible solutions

Sleepwalking is not dangerous unless you start doing risky activities in your sleep. It is often related to stress or lack of sleep, or (in adults) drinking alcohol, so it is important to try and get regular, good-quality sleep by looking at the HEAL factors mentioned earlier in this guide.

Night terrors

A night terror is different to a nightmare in that it occurs during deep sleep, meaning that you rarely remember it. Often an extreme and frightening experience, night terrors make your heart beat faster and might cause you to sweat or scream. Night terrors often begin in childhood, but rarely continue into adulthood. ²⁵

Possible solutions

Little is known about how to treat people who have regular night terrors, although, in some cases, they can be linked to a traumatic experience. If this is the case, and your night terrors are affecting your everyday life or ability to sleep, your GP might be able to refer you for therapy to help you deal with the underlying trauma.

Snoring

Snoring is a very common problem, affecting 41.5% of adults in the UK. ²⁶ Snoring is a breathing problem, rather than a sleep problem, and happens when a blockage in the airway causes the organs that help us breathe to vibrate. It is usually more of a problem for anyone who shares a room with a snorer, rather than for the snorer themselves. ²⁷

Possible solutions

Nasal strips can help by widening the nasal passage and improving the airflow when breathing. It is also better to sleep on your side, as sleeping on your back can cause your tongue to fall backwards and partially block your airflow. Drinking less alcohol, exercising more regularly, and taking steps to lose weight (if you are overweight) can also reduce your snoring. ²⁸

Sleep apnoea

Sleep apnoea causes shallow breathing or pauses in breathing that may last up to 30 seconds at a time. In most cases, you will begin to breathe normally again, often making a loud snort or choking sound to clear your airway. People with sleep apnoea can wake up frequently throughout the night feeling sweaty with a dry mouth and a headache. ²⁹

Possible solutions

Unlike snoring, it is more important to treat sleep apnoea in order to prevent the brain from being deprived of oxygen. A continuous positive airway pressure (CPAP) device can help by easing your airflow. ³⁰ Your GP will be able to recommend where you can get an assessment for a CPAP device. ³¹

Sleep fact 03

Pythons sleep for up to 18 hours a day. Giraffes generally sleep for less than two.

Top tips from the sleep doctor

Professor Colin Espie, a leading authority on sleep at the University of Oxford, offers his five top tips for a great night's sleep.

1. Don't get caught napping!

If you have trouble sleeping, you may feel tempted to catch up on sleep by taking naps. However, unless you're feeling dangerously sleepy (while driving or operating machinery, for instance), this usually does more harm than good as it makes it more difficult to sleep at night. If you feel tired during the day, get up and take a walk around, get some fresh air, or do something challenging for a short while, like a crossword or a Sudoku.

2. If you're not tired, get up.

If you're finding it difficult to get to sleep, don't just lie there worrying. Get up for a few minutes and get a drink (no sugar or caffeine, remember!), and go back to bed when you're feeling a bit sleepier.

3. Set yourself a 'get fit' plan.

Eating healthily and getting regular exercise are great ways of helping yourself sleep better. However, plan your meals and exercise to avoid exercising or eating a big meal after mid-evening: doing either of these too close to your bedtime can stop you from sleeping.

4. Don't stress it!

Thinking about sleep too much or trying to force yourself to sleep will only keep you awake. Learning how to relax both your body and mind instead will help you to get to sleep much more easily. I have provided a free audio MP3 of relaxation techniques on the Mental Health Foundation's sleep website ( www.HowDidYouSleep.org), which may help you with this.

5. Keep a sleep diary.

The amount of noise, light, and distractions, what and when you eat, and the temperature of your bedroom can affect how well you sleep. Keeping a sleep diary to make a note of what the conditions were when you went to bed the night before can be useful for letting you look back and see what has and what hasn't worked for you. It also helps you to see how your sleep varies from night to night, and might help you note patterns in your sleeping.

Sleep fact 04

The world's loudest snore is 111.6 decibels - that's as loud as a jet plane!

Further information

Sleepio

Sleepio is an organisation dedicated to helping people sleep better, co-founded by Professor Colin Espie, Director of the University of Glasgow Sleep Centre and the 'top tips' sleep doctor in this guide. The Sleepio website includes information about various sleep problems.

Your local GP

If you continue to be concerned about the amount and quality of sleep you are having, and the effects it is having on other aspects of your life, you should speak to your GP, who will be able to help and provide further guidance and support.

British Snoring & Sleep Apnoea Association

The British Snoring & Sleep Apnoea Association is a not-for-profit organisation dedicated to helping snorers and their bed partners improve their sleep.

Be Mindful

Be Mindful is a campaign by the Mental Health Foundation to make courses in mindfulness meditation available to everyone who wants or needs them. This site provides useful information on what mindfulness is and the different mindfulness-based courses available. You can also search for mindfulness courses near you, or sign up for the Mental Health Foundation's specially developed online course.

British Sleep Society

The British Sleep Society is a charity for medical, scientific and healthcare workers dealing with sleep disorders in the UK.

Sleep diary

Working out the reasons why you might have problems sleeping can be difficult. Keeping a sleep diary, like the one below, can help you keep track of when you slept well or poorly, and the possible reasons why that happened.

To complete the sleep diary, simply read the questions below and answer them in the appropriate spaces in the table.

Remember, this diary is your personal record of how well you slept and why, so be honest!

Questions for sleep diary

A. How did you sleep last night?

B. What time did you go to bed?

C. Approximately how long did it take you to get to sleep?

D. How many times did you wake up during the night?

E. What time did you wake up?

F. How long did you sleep for in total?

G. What did you consume (if anything) within four hours of going to bed (e.g. cup of tea/coffee/milky drink, glass of wine/beer, sleeping pills, dinner), and how long before bed did you consume it?

H. What was the temperature outside and in your bedroom?

I. What light sources were there when you went to sleep?

J. How much noise was there when you went to sleep?

K. What activities did you undertake before you went to sleep?

L. Any other comments?

M. How well did you feel throughout the next day (1 = awful, 5 = average, 10 = great)? Include a description, if appropriate (e.g. drowsy, grumpy, spaced out).
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References

⁵ Mental Health Foundation (2011). " Sleep Matters: The impact of sleep on health and wellbeing."

⁸ Sleep Council UK. Perfect Sleep Environment. Available at: http://www.perfectsleepenvironment.org.uk/ [Accessed on 10/11/15].

¹¹ Buysse, D.J., Ancoli-Israel, S., Edinger, J.D., Lichstein, K.L. & Morin, C.M. (2006). Recommendations for a standard research assessment of insomnia. Sleep, 29, 1155-1173.

¹⁴ Gross, C.R. et al. (2011). Mindfulness-based stress reduction versus pharmacotherapy for chronic primary insomnia: A randomised controlled clinical trial. Explore, 7, 76-87.

¹⁸ Jackson, P., Hilditch, C., Holmes, A., Reed, N., Merat, N. & Smith, L. (2011). Fatigue and road safety: a critical analysis of recent evidence. London: Department for Transport.

²¹ Espie, C.A. (2010). " Overcoming Insomnia: A self-help guide using Cognitive Behavioural Techniques." Robinson: London.

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Order printed copies of this guide See our other 'How to...' guides Good sleep doesn't just mean lots of sleep: it means the right kind of sleep. Sleep affects our ability to use language, sustain attention, understand what we are reading, and summarise what we are hearing; if we compromise on our sleep, we compromise on our performance, 2 our mood, 3 and our interpersonal relationships.

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Talking to your child about how they're feeling can be hard. By taking 20 minutes with them to do an activity you'll both enjoy, you'll create a relaxed space to start that conversation. Here are lots of fun activity ideas, conversation starters and advice to make talking easier and help you and your child #Take20.

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Talking to your child about how they're feeling can be hard. By taking 20 minutes with them to do an activity you'll both enjoy, you'll create a relaxed space to start that conversation. Here are lots of fun activity ideas, conversation starters and advice to make talking easier and help you and your child #Take20.

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Your Healthiest Self
How you feel can affect your ability to carry out everyday activities, your relationships, and your overall mental health. How you react to your experiences and feelings can change over time. Emotional wellness is the ability to successfully handle life's stresses and adapt to change and difficult times. Flip each card below for checklists on how to improve your health in each area. Click on the images to read articles about each topic. You can also print the checklists separately or all together to share with others or as a reminder to yourself.
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6 strategies for improving your emotional health

Want to learn more?

NIH scientists study how physical illness, mental health conditions, caregiving, sleep, and stress impact your emotional health and well-being. Read more resources from the NIH institutes advancing research in these areas.
More resources about emotional wellness "

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Find out how to successfully handle life's stresses and adapt to change and difficult times.

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Grassroots Suicide Prevention | Educating, Connecting, Campaigning

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We are Grassroots Suicide Prevention. We empower people to help save lives from suicide through connecting, educating, and campaigning nationally. ​ Read More...

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Print or download as a PDF

Brighton & Hove Food Partnership is not a food bank, however we work in partnership with a network of food banks and community food shops around the city. We can help signpost you to the nearest food bank in your area and to organisations that can provide you with a referral or food bank vouchers.

Get a referral

Brighton & Hove City Council can offer additional support such as foodbank referrals, vouchers, and fuel/financial assistance:

If you receive benefits and need help to pay for essentials you can’t live without, apply for help from the Local Discretionary Social Fund or phone 01273 293 117 and select option 1. Currently the LDSF are able to offer one-off support for three weeks and are operating with a 5 day wait time.

For immediate advice and support about getting food, shopping and meal deliveries, email food.access@impact-initiatives.org.uk or call 01273 322950.

Money Advice Plus are a charity offering free debt and benefits advice, money support services and can help with getting a foodbank referral. Get in contact via advicematters@moneyadviceplus.org.uk or call 08081 963699 and ask for Jess.

Moneyworks adviceline is a service provided by a partnership of community advice agencies across the city and can help with all money issues and foodbank referrals, call: 0800 988 7037 (open Mon 1-5, Tue 9-1, Wed & Thu 12.30-4.30, and Fri 10-2) or contact: Citizens Advice Helpline on 08082 78 78 15. Current wait times are 4 weeks for an advice appointment.

Food Banks and Community Food Hubs

Some of the city’s food banks require a referral from an organisation they trust (see above) and some you can contact directly. Please note, as well as food banks, there are:

low-cost and free meal services offering delivery & takeaway options

community markets offering affordable weekly shopping

*If foodbanks are offering a delivery service, this is denoted in bold. Note that many delivery services are being phased down as restrictions loosen, so the foodbank may not be able to offer this service unless you are shielding due to being clinically vulnerable to coronavirus or can’t otherwise collect.

East

Bevendean Food Bank   Collection

Wednesdays from 10.30am to midday. Church Hall, Norwich Drive, Brighton, BN2 4LA. People in Lower and High Bevendean, Moulsecoomb, Bates Estate, Saunders Park, Meadow View and Lewes Road corridor. COLLECTION. Referral preferred. Tel: 07856 408522 Email: bevendeanfoodbank@gmail.com Website

Moulescoomb Community Market   Collection

Wednesdays 10.30-12.30pm. St George’s Hall, 140 Newick Rd, Brighton BN1 9JG, UK. Open to residents of Moulsecoomb, Bevendean and Bates Estate. Pay a small, fortnightly membership fee to shop for a fixed number of fresh and cupboard items. Contact in advance as currently operating by waiting list. Collection only. Text: 07925523924 Email: mcm@our-mcm.org.uk Website

St John Baptist Church   Collection

Sundays 12.30-2.30pm. St John the Baptist, 2 Bristol Rd, Kemptown, Brighton BN2 1AP, UK. For those in need, whether of Faith, different faith or no faith. COLLECTION. No referral needed. Tel: 01273386159 Website

Woodingdean Community Food Hub   Collection

The Woodingdean Food Hub is run by volunteers – opening hours vary. Offices are open 8am-1pm. Collection from The Parish Room, Church of the Holy Cross. Downsway, Brighton BN2 6BD, UK. For Woodingdean residents. No referral needed. Collection only. Register on first visit (£1) with small cost of £3.50 for subsequent visits (if you are able to). Tel: 01273 681593 Contact: phil.holycross.woodingdean@gmail.com

North

Case   Collection – by appointment

Tuesdays-Fridays, 10am-5pm. Case, Crestway Parade, The Crestway, Brighton BN1 7BL, UK. Hot meals & food parcels for local residents. No referral needed but must meet criteria and proof of address needed. Phone: 01273 540717 – Tues, Weds, Fri (10-4), Thurs (10-3). Website

Old Boat Corner Community Centre   Collection

Pantry: Free/ by donation, Monday-Friday, 9am-5pm. Café open Monday to Friday 10am-1.45pm and weekends 10am-2.45pm. Cost: £0-£5. Carden Hill, Brighton BN1 8GN, United Kingdom. Drop-in available, no referral needed. Wheelchair accessible, accessible toilet (the back garden is not fully accessible to wheelchair users).Telephone: 01273 540779 Email: oldboatccc@gmail.com Website

West

Hangleton & West Blatchington Food Bank   Collection – by appointment

The food bank is open for pre-arranged appointments on a Wednesday between 12:00 and 2.00pm. If you have a referral please call the co-ordinator on a Monday 10am-3pm or Tuesday 10am-2.30pm to arrange a collection slot.. St. George’s Church Hall, Court Farm Road, Hove, BN3 7QR. Individuals and families in Hangleton, Knoll and West Blatchington. Residents must be referred by a local or city-wide agency, community group or service that deems them in need. Telephone: 07990 631892 Email: info@hangletonfoodbank.org Website

Central/ Citywide

Children & families

Children’s Centres Children’s centres support families with children aged under 5 years-old and pregnant mothers. There is a centralised service for referrals to all of the children’s centres in Brighton and Hove – contact 01273 293 177 for a referral.

There is a food delivery service every Thursday from 9am at Tarner Children’s Centre. Email ChildrensCentreReferrals@brighton-hove.gov.uk or Tel: 01273 290300 for a referral to this service.

BME/BAME community

Refugees, asylum-seekers & those with no recourse to public funds

Voices in Exile   Delivery only

Tuesdays 1:30-3:30pm, Thursdays 2-4pm, Fridays 11am-1pm. 36 Upper Bedford St, Kemptown, Brighton BN2 1BD, UK. Refugees, asylum-seekers and those with no access to public funds. Referral needed. Telephone: 01273 328598 or 01273 082105 Email: advice@voicesinexile.org Website

Vegan

Outside Brighton & Hove

* Please note that many delivery services are being phased down as restrictions loosen, so the foodbank may not be able to offer this service unless you are shielding due to being clinically vulnerable to coronavirus or can’t otherwise collect.

If you’re involved in a food bank

Please see our advice for food banks page for information on our food banks and emergency food network.

You may also be interested in:

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Advice for professionals - how to refer someone to a food bank and understand the alternatives.

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This free online training course is for use by anyone who talks to insurance customers. It will help your staff improve their confidence in talking about mental health.

Free Sign up for free to access

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This free online training course is for use by anyone who talks to insurance customers. It will help your staff improve their confidence in talking about mental health. Free Sign up for free to access

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How we can help

We believe everyone has the ability to change. We offer recovery-focused drug and alcohol support in Brighton and Hove

Our team is a varied group of health specialists, medical professionals, psychologists, peer mentors and volunteers. Many of us have lived experience of the journey you are on. Together with you, we will design the support and treatment to help you achieve your goals.

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Info - Brighton and Hove Recovery Service

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We offer recovery-focused drug and alcohol support. We also have a family and carers support team.

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Use this form to get support for yourself or someone else with:

healthy eating

increasing physical activity

reducing alcohol

stopping and cutting down smoking

losing weight

general wellbeing

Please start by entering your address, then you'll need to tell us:

your contact details

what you'd like support with

If you need help to fill in this form, you can:

We process, analyse and use your data in a range of ways to better understand what our customers need and to improve the way in which the council delivers your services.

Information provided in this form will be shared with healthy lifestyle services provided by or commissioned by Brighton & Hove City Council in order to offer appropriate support.

Find more information about how we use your data, and the organisations we work with to offer support, in our privacy and data notice.

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Sign up for support from the Healthy Lifestyles Team

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Sign up for support from the Healthy Lifestyles Team

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Improve and maintain your mental health

If you're struggling with your mental health and wellbeing, this simple mental health quiz can help. It generates a personalised plan based on the information you provide.

If you want help to deal with anxiety or low mood, tips to reduce stress or advice on how to fall asleep faster and sleep better, start the quiz above.

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Take our quick, 5-question quiz for personalised tips and advice on looking after your mental health and wellbeing. Update your plan any time for new tips.

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Improving sleep hygiene to get a better night's sleep

Sleeping well directly affects your mental and physical health. Fall short and it can take a serious toll on your daytime energy, productivity, emotional balance, and even your weight. Yet many of us regularly toss and turn at night, struggling to get the sleep we need.

Getting a good night's sleep may seem like an impossible goal when you're wide awake at 3 a.m., but you have much more control over the quality of your sleep than you probably realize. Just as the way you feel during your waking hours often hinges on how well you sleep at night, so the cure for sleep difficulties can often be found in your daily routine.

Unhealthy daytime habits and lifestyle choices can leave you tossing and turning at night and adversely affect your mood, brain and heart health, immune system, creativity, vitality, and weight. Whether you struggle to fall asleep when you get into bed or wake up in the night and find it difficult to go back to sleep, the solution often lies in establishing healthy sleep habits, known as "sleep hygiene". By improving your sleep hygiene, you can fall asleep faster, stay asleep for longer, boost your overall health, and improve how you think and feel during the day.

How fast should I fall asleep?

Everyone is different, but most healthy adults should be able to fall asleep at night within 10 to 20 minutes. If it takes you longer than 30 minutes, it may be a sign that you have an underlying condition, such as insomnia.

However, it's also possible to fall asleep too quickly. If you regularly fall asleep as soon as your head touches the pillow, it may be a sign that you're suffering from sleep deprivation. In other words, you're not getting enough quality sleep at night.

This could be due to a sleep disorder, such as sleep apnea, where your breathing is frequently interrupted while you sleep, disrupting your rest at night and leaving you feeling tired during the day. Sleep apnea is often accompanied by loud snoring, choking, or gasping while you sleep. It can cause serious health problems so it's important to speak to your doctor right away.

Whether you're falling asleep too fast or if it's taking you an age to finally drop off, by experimenting with the following tips, you can improve your sleep hygiene and enjoy better, more refreshing sleep at night.

Tip 1: Keep in sync with your body's natural sleep-wake cycle

Getting in sync with your body's natural sleep-wake cycle, or circadian rhythm, is one of the most important strategies for sleeping better. If you keep a regular sleep-wake schedule, you'll feel much more refreshed and energized than if you sleep the same number of hours at different times, even if you only alter your sleep schedule by an hour or two.

Try to go to sleep and get up at the same time every day. This helps set your body's internal clock and optimize the quality of your sleep. Choose a bed time when you normally feel tired, so that you don't toss and turn. If you're getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock, you may need an earlier bedtime.

Avoid sleeping in-even on weekends. The more your weekend/weekday sleep schedules differ, the worse the jetlag-like symptoms you'll experience. If you need to make up for a late night, opt for a daytime nap rather than sleeping in. This allows you to pay off your sleep debt without disturbing your natural sleep-wake rhythm.

Be smart about napping. While napping is a good way to make up for lost sleep, if you have trouble falling asleep or staying asleep at night, napping can make things worse. Limit naps to 15 to 20 minutes in the early afternoon.

Start the day with a healthy breakfast. Among lots of other health benefits, eating a balanced breakfast can help sync up your biological clock by letting your body know that it's time to wake up and get going. Skipping breakfast on the other hand, can delay your blood sugar rhythms, lower your energy, and increase your stress, factors that may disrupt sleep.

Fight after-dinner drowsiness. If you get sleepy way before your bedtime, get off the couch and do something mildly stimulating, such as washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep.

Speak to a Licensed Therapist

BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours.

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Tip 2: Control your exposure to light

Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. Your brain secretes more melatonin when it's dark-making you sleepy-and less when it's light-making you more alert. However, many aspects of modern life can alter your body's production of melatonin, shift your circadian rhythm, and make it harder to sleep.

Here's how to influence your exposure to light:

During the day

Expose yourself to bright sunlight in the morning. The closer to the time you get up, the better. Have your coffee outside, for example, or eat breakfast by a sunny window. The light on your face will help you wake up

Spend more time outside during daylight. Take your work breaks outside in sunlight, exercise outside, or walk your dog during the day instead of at night.

Let as much natural light into your home or workspace as possible. Keep curtains and blinds open during the day, and try to move your desk closer to the window.

If necessary, use a light therapy box. This simulates sunshine and can be especially useful during short winter days.

At night

Avoid bright screens within 1-2 hours of your bedtime. The blue light emitted by your phone, tablet, computer, or TV is especially disruptive. You can minimize the impact by using devices with smaller screens, turning the brightness down, or using light-altering software such as f.lux.

Say no to late-night television. Not only does the light from a TV suppress melatonin, but many programs are stimulating rather than relaxing. Try listening to music or audio books instead.

Don't read with backlit devices. Tablets that are backlit are more disruptive than e-readers that don't have their own light source.

When it's time to sleep, make sure the room is dark. Use heavy curtains or shades to block light from windows, or try a sleep mask. Also consider covering up electronics that emit light.

Keep the lights down if you get up during the night. If you need some light to move around safely, try installing a dim nightlight in the hall or bathroom or using a small flashlight. This will make it easier for you to fall back to sleep.

Tip 3: Exercise during the day

People who exercise regularly fall asleep faster at night, sleep better, and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia and sleep apnea and increases the amount of time you spend in the deep, restorative stages of sleep.
[Read: The Mental Health Benefits of Exercise]

The more vigorously you exercise, the more powerful the sleep benefits. But even light exercise-such as walking for just 10 minutes a day-improves sleep quality.

It can take several months of regular activity before you experience the full sleep-promoting effects. So be patient and focus on building an exercise habit that sticks.

For better sleep, time your exercise right

Exercise speeds up your metabolism, elevates body temperature, and stimulates hormones such as cortisol. This isn't a problem if you're exercising in the morning or afternoon, but too close to bed and it can interfere with sleep.

Try to finish moderate to vigorous workouts at least three hours before bedtime. If you're still experiencing sleep difficulties, move your workouts even earlier. Relaxing, low-impact exercises such as yoga or gentle stretching in the evening can help promote sleep.

Tip 4: Be smart about what you eat and drink

Your daytime eating habits play a role in how well you sleep, especially in the hours before bedtime.

Focus on a heart-healthy diet. It's your overall eating patterns rather than specific foods that can make the biggest difference to your quality of sleep, as well as your overall health. Eating a Mediterranean-type diet rich in vegetables, fruit, and healthy fats-and limited amounts of red meat-may help you to fall asleep faster and stay asleep for longer.

Cut back on sugary foods and refined carbs. Eating lots of sugar and refined carbs such as white bread, white rice, and pasta during the day can trigger wakefulness at night and pull you out of the deep, restorative stages of sleep.

Limit caffeine and nicotine. You might be surprised to know that caffeine can cause sleep problems up to ten to 12 hours after drinking it! Similarly, smoking is another stimulant that can disrupt your sleep, especially if you smoke close to bedtime.

Avoid big meals at night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Spicy or acidic foods can cause stomach trouble and heartburn.

Avoid alcohol before bed. While a nightcap may help you relax, it interferes with your sleep cycle once you're out.

Avoid drinking too many liquids in the evening. Drinking lots of fluids may result in frequent bathroom trips throughout the night.

Nighttime snacks may help you to sleep

For some people, a light snack before bed can help promote sleep. For others, eating before bed leads to indigestion and makes sleeping more difficult. If you need a bedtime snack, try:

Half a turkey sandwich.

A small bowl of whole-grain, low-sugar cereal.

Milk or yogurt.

A banana.

Tip 5: Improve your sleep environment

A peaceful bedtime routine sends a powerful signal to your brain that it's time to wind down and let go of the day's stresses. Sometimes even small changes to your environment can make a big difference to how fast you fall asleep and the quality of your sleep.

Keep your room dark, cool, and quiet

Keep noise down. If you can't avoid or eliminate noise from neighbors, traffic, or other people in your household, try masking it with a fan or sound machine. Earplugs may also help.

Keep your room cool. Most people sleep best in a slightly cool room (around 65° F or 18° C) with adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep.

Make sure your bed is comfortable. Your bed covers should leave you enough room to stretch and turn comfortably without becoming tangled. If you often wake up with a sore back or an aching neck, you may need to experiment with different levels of mattress firmness, foam toppers, and pillows that provide more or less support. Using an adjustable base could help to improve your sleep position.

Reserve your bed for sleeping and sex. By not working, watching TV, or using your phone, tablet, or computer in bed, your brain will associate the bedroom with just sleep and sex, which makes it easier to wind down at night.

Tip 6: Wind down and clear your head to fall asleep

Do you often find yourself unable to get to sleep or regularly waking up night after night? Residual stress, worry, and anger from your day can make it very difficult to sleep well. Taking steps to manage your overall stress levels and learning how to curb the worry habit can make it easier to unwind at night. You can also try developing a relaxing bedtime ritual to help you prepare your mind for sleep, such as practicing a relaxation technique, taking a warm bath, or dimming the lights and listening to soft music or an audiobook.

Problems clearing your head at night can also stem from your daytime habits. The more overstimulated your brain becomes during the day, the harder it can be to slow down and unwind at night. Maybe, like many of us, you're constantly interrupting tasks during the day to check your phone, email, or social media. Then when it comes to getting to sleep at night, your brain is so accustomed to seeking fresh stimulation, it becomes difficult to unwind.
[Read: Smartphone Addiction]
Help yourself by setting aside specific times during the day for checking your phone and social media and, as much as possible, try to focus on one task at a time. You'll be better able to calm your mind at bedtime.

A deep breathing exercise to help you fall asleep

Breathing from your belly rather than your chest can activate the relaxation response and lower your heart rate, blood pressure, and stress levels to help you drift off to sleep.

1. Lay down in bed and close your eyes.

2. Put one hand on your chest and the other on your stomach.

3. Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.

4. Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.

5. Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.

To follow along with a guided deep breathing exercise, click here.

A body scan exercise to help you fall asleep

By focusing your attention on different parts of your body, you can identify where you're holding any stress or tension, and release it.

1. Lie on your back, legs uncrossed, arms relaxed at your sides, eyes closed. Focus on your breathing for about two minutes until you start to feel relaxed.

2. Move your focus to the sole of your right foot. Tune in to any sensations you feel in that part of your body and imagine each breath flowing from the sole of your foot. Then move your focus to your right ankle and repeat. Move to your calf, knee, thigh, hip, and then repeat the sequence for your left leg. From there, move up your torso, through your lower back and abdomen, your upper back and chest, and your shoulders. Pay close attention to any area of the body that feels tense.

3. Turn your focus to the toes of your right foot. Notice any tension while continuing to also focus on your breathing. Imagine each deep breath flowing to your toes. Remain focused on this area for at least three to five seconds.

4. After completing the body scan, relax, noting how your body feels. You should feel so relaxed you can easily fall asleep.

For a bedtime sleep meditation that uses deep breathing, mindfulness, and body scan techniques to help you wind down and clear your head, click here.

Tip 7: Use the military method to fall asleep fast

The military sleep method has been popularized on social media in recent years, with many people claiming it can help you fall asleep within two minutes. First appearing in Bud Winter's 1981 book Relax and Win: Championship Performance, the military method combines several proven relaxation techniques, like the deep breathing and body scan exercises detailed above.

1. Once comfortable in bed, close your eyes, and breathe deeply. Take several long, slow breaths and relax all the muscles in your face. Start with your forehead and then move down to your cheeks and jaw.

2. Working down from your face, relax your neck muscles, drop your shoulders, and relax your arms. Continue breathing deeply and let go of any tension in your shoulders, arms, and hands, all the way down to the tips of your fingers.

3. Relax your chest, abdomen, and hips, feeling all your muscles relax as you breathe.

4. Focus on your legs, and relax them one at a time. Strat with the thigh and move down to your calf, your foot, and your toes. Relax the muscles and imagine yourself sinking into the mattress.

5. Clear your mind. To do this, you can either repeat a mantra over and over, such as "relax" or "don't think." Or you can picture yourself in a relaxing space, such as lying in a hammock or in a canoe on a still lake.

If this last step proves difficult, try using our Sleep Meditation Using Guided Imagery.

Tip 8: Learn how to get back to sleep if you wake up

It's normal to wake briefly during the night but if you're having trouble falling back asleep, these tips may help:

Stay out of your head. Hard as it may be, try not to stress over your inability to fall asleep again, because that stress only encourages your body to stay awake. To stay out of your head, focus on the feelings in your body or practice breathing exercises. Take a breath in, then breathe out slowly while saying or thinking the word, "Ahhh." Take another breath and repeat.

Make relaxation your goal, not sleep. If you find it hard to fall back asleep, try a relaxation technique such as visualization, progressive muscle relaxation, or meditation, which can be done without even getting out of bed. Even though it's not a replacement for sleep, relaxation can still help rejuvenate your body.
[Listen: Sleep Meditation Using Guided Imagery]
Do a quiet, non-stimulating activity. If you've been awake for more than 15 minutes, get out of bed and do a quiet, non-stimulating activity, such as reading a book. Keep the lights dim and avoid screens so as not to cue your body that it's time to wake up.

Postpone worrying and brainstorming. If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when it will be easier to resolve. Similarly, if a great idea is keeping you awake, make a note of it on paper and fall back to sleep knowing you'll be much more productive after a good night's rest.

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How to Fall Asleep Fast and Sleep Better

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Learn the secret to good sleep. These tips will help you sleep better at night and be more energetic and productive during your waking hours.

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The Artful Parent - Kids Art & Family Creativity

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Easy and Fun Art Activities for Kids LATEST ACTIVITIES Keep Updated With Fun Activities For Kids Sign up for weekly inspiration SUBSCRIBE TODAY! FEATURED SEASONAL ART VIEW ALL Keep Updated With Fun Activities For Kids Sign up for weekly inspiration straight to your inbox MOST POPULAR ARTICLES VIEW ALL GET THE ARTFUL PARENT - BEST OF THE PAST 12 MONTHS EBOOK FOR FREE!

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Everyone wants you to stay safe and not hurt yourself when you have very sad thoughts and feelings.

One in twenty people feel suicidal every year, so you are not alone.

And Remember

There are people available in your area that understand how you feel and are ready to help you. The details can be found by clicking here.

It's normal to feel embarrassed about telling someone how you feel so DON'T let this stop you getting the help you need.

1. Make a list of 3 people or organisations you can talk to about how you feel.

2. Make a list of 3 or more things that are important to you, so when you are feeling sad you can remind yourself of your "reasons for living"

3. If you feel too shy or embarrassed or can't find the right words show the person you want to help this webpage and watch the video together.

I am feeling very sad can you help me please

Learn how to stay safe and not hurt yourself when you feel very sad

Thanks to the producer Jon Bryant and SpeakOut, a Brighton-based advocacy service for adults with learning difficulties.

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Suicide Prevention - Learning Disabilities Toolkit - Grassroots

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Everyone wants you to stay safe and not hurt yourself when you have very sad thoughts and feelings. One in twenty people feel suicidal every year, so you are not alone. There are people available in your area that understand how you feel and are ready to help you.

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On this page, you’ll find free resources to help support your staff’s mental wellbeing.

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On top of that, many of our routines will have changed, which might make it hard to keep on top of how much we're drinking.

Here are some ways to help you look after your mental health while keeping a happy, healthy relationship with alcohol.

Top tips for general mental wellbeing during the coronavirus (COVID-19) outbreak include:

Limit your time reading the news and on social media

Stay connected with your loved ones

Do things that help your mind and body, like exercise and eating healthily

There are more tips in this article from the BBC. You can also find many more resources on everything from sleep to low mood on the NHS Every Mind Matters website.

It might be that alcohol is your go-to treat when you need to relax. When things are tougher than normal, you might find yourself reaching for alcohol more often, so it's worth finding some alcohol-free treats too. You could try chocolate, a hot bath, playing video games, or anything else that helps you unwind. You deserve it! Here are some more ideas.

And if you're looking for an alcohol-free drink to hit the spot when you want a treat, we have reviews of the best low and no alcohol wines, beers, ciders and spirits.

If you're working from home or self-isolating you might have more time than usual to fill, and sometimes we use alcohol to do that. But there are lots of things you can do at home without alcohol! Check out just a few in this blog.

With normal routines out of whack and stress levels heightened, you might find yourself drinking more than usual without noticing. If you're worried about your drinking getting out of hand, there are tools available to help you keep track so you can make the decision to cut down if you notice your intake increasing.

You could keep track using an app. Ours is called Try Dry, and you can use it to track your intake with charts and graphs, plus see your units, calories and money saved when you cut down. You can also earn badges for days off or reducing your units. Download it for free.

Alternatively, you could check your drinking risk score to get a better idea of whether it would be a good idea to cut back.

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Coronavirus: top tips on alcohol and mental health | Alcohol Change UK

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On top of that, many of our routines will have changed, which might make it hard to keep on top of how much we're drinking. Here are some ways to help you look after your mental health while keeping a happy, healthy relationship with alcohol.

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Work through a mental health self-help guide for anxiety that uses cognitive behavioural therapy (CBT).

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This leaflet draws on recent research and offers ideas and techniques that people with pain have found helpful.

It looks at five areas:

daily routines

activity levels

food and drink choices

night-time routines

helping mind and body to rest

and provides simple-to-follow guidance for patients to develop the skills they need to start getting a good night's sleep.
Download the leaflet

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Sleep Well with Pain leaflet - Live Well With Pain

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This leaflet draws on recent research and offers ideas and techniques that people with pain have found helpful. It looks at five areas: daily routines activity levels food and drink choices night-time routines helping mind and body to rest and provides simple-to-follow guidance for patients to develop the skills they need to start getting a good night's sleep.

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education educational homeschool homeschooling kids children learning biography artists music birds

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FreeSchool is a safe and friendly place to expose children to famous art, classical music, children's literature, and natural science in an age-appropriate and kid-accessible way. FreeSchool is educational, enriching, and entertaining! Subscribe here and never miss an update - or, if you prefer, visit us on Facebook! https://www.facebook.com/watchFreeSchool

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In spite of feeling that you have no control over your life, there may be some things that you - and other people - can do to make things better.

Several people have helped to put this information together. Some of us are professionally qualified, some of us have lived through times of great distress ourselves.

We all want to make sure that you know what help you can get to stay safe and how you can get it.

We know that you may feel completely helpless - we're just glad that you have taken the time to read this. In spite of feeling that you have no control over your life, there may be some things that you - and other people - can do to make things better.

There will be people who really do want to help. You may know them already, like your family and friends, or they may be professionals who you have not met yet.

Disclaimer

This resource provides information, not advice.

The content in this resource is provided for general information only. It is not intended to, and does not, amount to advice which you should rely on. It is not in any way an alternative to specific advice.

You must therefore obtain the relevant professional or specialist advice before taking, or refraining from, any action based on the information in this resource.

If you have questions about any medical matter, you should consult your doctor or other professional healthcare provider without delay.

If you think you are experiencing any medical condition, you should seek immediate medical attention from a doctor or other professional healthcare provider.

Although we make reasonable efforts to compile accurate information in our resources and to update the information in our resources, we make no representations, warranties or guarantees, whether express or implied, that the content in this resource is accurate, complete or up to date.

Bad things happen to all of us - but it can be hard to talk about them. Other people may find it difficult to help. They find it hard to know what to say to someone you know who is going through it.

When things go wrong, each of us reacts in a different way. You could feel numbed, agitated or shocked. You may find yourself overwhelmed by your feelings - or cut off from them.

It can feel really lonely when you are distressed. We hope that the information in this leaflet can help you to feel less alone, in spite of in your troubles.

It's easy to feel overwhelmed when bad things happen. There may not be a simple answer or the pain may seem just too much to bear. You may even have thoughts that your life is just not worth living. This might be the time to get some help.

Suicidal thoughts are quite common but we tend not to talk about them. It can be embarrassing or frightening to tell someone else about such private thoughts.

And most people with suicidal thoughts manage to keep themselves safe. Being honest with yourself is the first step in keeping yourself safe. If you are reading this leaflet, it could be helpful for you to share your worries and distress with someone else.

It is never too late to take action, even if the situation seems hopeless.

It can be hard to share private thoughts and feelings. But if you do, it can help, and can be a real way of getting through a bad time.

However you feel, and however personal it seems, other people will have gone through similar things and so really can understand something of what you are going through.

Finding someone you can trust is the first step. You may have someone in mind already. Talking and being listened to can help you to get things clearer in your mind and feel more hopeful.

Sometimes it can be easier to talk things over with someone who does not know you. It might be hard to believe that someone you haven't met before cares about you and your situation, but there are people who do care and want to listen.

If you are having thoughts of harming yourself in any way, we would encourage you to:

tell a trusted friend or relative

make an appointment to see your GP (family doctor)

contact one of the organisations listed on the leaflet

go to the Emergency Department (previously called A&E) in your local hospital.

It is important to find support from an adult you can talk to and trust.

Please don't feel that you have to cope with all your problems alone.

Most young people will turn to their parents or carers.

If you feel you need support from outside your immediate family, please think about speaking to another relative, your teacher, school counselor, school nurse, youth worker or social worker (if you have one).

You can help yourself in many ways. You can start by making a 'safety plan' for yourself. This is a plan to help you keep safe - it will work best if you put it together yourself and choose the kind of support that you think will be helpful.

Only you can find your own reasons for living. If you find it hard to see any future at all, it may be time for you to think about allowing someone to help you get through this difficult time.

A safety plan can help organise your thoughts, so you get the right support at the times you need it.

Make a simple list of the things you can do for yourself and the people who you would like to support you.

It's easier if we know who we can talk to before we need them. You may want to ask someone else to help you put it together. You may find it helpful to include reminders of the good things in your life and things to look forward to in the future.

A safety plan could include:

Activities: take part in sports or go for a walk; listen to music that makes you feel happy, play an instrument, 'air drums'; write your feelings down; look after a pet, walk a friend's dog; do something to help someone else - nothing feels quite as good as knowing we have a purpose in life.

Names of supportive family and friends.

Keep a reminder of the people and things you love on your mobile or in your pocket, wallet or purse; some people like to carry photos of people or animals they care about.

Professional support.

Voluntary support organisations (see below).

Things to do if your suicidal thoughts are getting stronger or you can't ignore them.

Keep this leaflet in a safe place. You never know when you, or someone you care about, might need it.

My Safety Plan.

1.

2.

3.

4.

5.

Thousands of people are overwhelmed every day ... but find ways to get through these intense feelings - like them, you can get through it.

You just have to cope with one day at a time.

Your distress can be a sign that you need to change something in your life.

Anything you tell them will be completely confidential.

The volunteers are ordinary people who won't judge you. Some of the most popular organisations are listed below. You may contact as many or as few as you like - it's up to you and it's OK to contact more than one.

PAPYRUS HOPELineUK:

Tel: 0800 068 41 41 (Mon to Fri 10am - 5pm and 7pm - 10pm & Weekends 2pm - 5pm).

PAPYRUS aims to prevent young people taking their own lives. A professionally staffed helpline provides support, practical advice and information both to young people worried about themselves, and to anyone concerned that a young person may harm themselves.

PAPYRUS has a range of helpful resources including HOPELineUK contact cards or call 01925 572444 for a sample pack.

Samaritans:

Tel: 116 123 (24/7);

email: jo@samaritans.org

A 24/7 helpline service which gives you a safe space where you can talk about what is happening, how you are feeling, and how to find your own way forward.

Samaritans volunteers are ordinary people from all walks of life who understand that there are sometimes things that you just cannot talk about to the people around you.

They know that very often, with some time and space, people are able to find their own solution within themselves.

A forum and resources for those who self-harm and their families, and for professionals who support them. Tips on what to do or say and what not to do or say if you are supporting someone who self-harms. Advice on the use of distractions if a person is trying not to self-harm.

Get Connected: Tel: 080 8808 4994 (1pm to 11pm)

Offers help by telephone and email for young people (under 25) who self-harm.
TheSite.org
TheSite.org offers information and support to all the UK's 16-25 year-olds. It includes specific support and advice about self-harm.
RecoverYourLife
Internet Self-Harm Support Community. It also provides support for any emotional problems, in addition to self-harm.

Support specifically designed for children and young people

Beatbullying works with children and young people across the UK to stop bullying. We help young people to support each other.

Childline: Tel: 08000 111

If you are worried about anything, it could be something big or something small, don't bottle it up. It can really help if you talk to someone. If there is something on your mind, ChildLine is here for you.
Selfharm.co.uk
Website for young people aged 11 to 19 affected by self harm. E: info@selfharm.co.uk
YoungMinds
YoungMinds is committed to improving the emotional wellbeing and mental health of children and young people, they have lots of information.

Other sources of support

Big White Wall
A safe, online, anonymous service for people over the age of 16. Get the support of others who feel like you, 24/7, and learn ways to feel better and how to get on top of your own troubles. Keep safe through the 24/7 support of trained Wall Guides.

Call Helpline (Wales): Tel: 0800 132 737

A 24/7 service offering free emotional support and information/literature on mental health and related matters to people in Wales. Text 'help' to 81066.

CALM: Campaign Against Living Miserably: Tel: 0800 585858

Offers help via the website and a helpline for men aged 15-35 who are feeling depressed or down. Callers are offered support and information. Calls are free, confidential and anonymous. The helpline is open from 5pm - midnight, Sat, Sun, Mon and Tues, every week of the year. London callers may also call 0808 802 5858.

CRUSE Bereavement Care: Helpline: 0844 477 9400; email: helpline@cruse.org.uk

Depression Alliance: Tel: 0207 407 7584

Information, support and understanding for people who suffer with depression, and for relatives who want to help. Self-help groups, information, and raising awareness for depression. Email: information@depressionalliance.org.
Depression UK
A national mutual support group for people suffering from depression. Email: info@depressionuk.org

Drinksmarter: Helpline: 0800 7 373 515

Call free and at anytime to talk to someone in confidence.

Mind: Infoline: 0300 123 3393 (Mon-Fri 9am - 6pm)

Provides information in a range of topics including types of mental distress, where to get help and advocacy. They are able to provide details of help and support for people in their own area. Email: info@mind.org.uk

National Debtline: Tel: 0808 808 4000

Free confidential and independent advice on how to deal with debt problems.

NHS Direct: Tel: 0845 46 47

For health advice and reassurance, 24 hours a day, 365 days a year.

SANE: SANEline: 0845 767 8000 (6pm - 11pm)

Emotional support and specialist information to anyone affected by mental illness, including families, friends and carers. SANE offers 1:1 support via helpline and email services and peer support via an online Support Forum where people share their feelings and experiences of mental illness, as well as exchanging information about treatment and support options.

StepChange Debt Charity: Freephone: 0800 138 1111

Free online support service providing anonymous and practical advice about money matters and debt.

Survivors of Bereavement by Suicide (SOBS): Helpline: 0300 222 5065 (9am - 9pm daily)

This leaflet was produced by the Royal College of Psychiatrists' Public Education Editorial Board.

Series Editor: Dr Philip Timms

Main Authors: Dr Alys Cole-King, Consultant Liaison Psychiatrist/Open Minds Alliance CIC with comments from Professor Stephen Platt, Dr Gil Green (STORM), Dr Chris Manning and Martin Seager College of Medicine Mental Health Advisory Board and Dr Philip Timms, with contributions from RCGP/RCPsych Mental Health Forum.

This leaflet reflects the best available evidence at the time of writing.

© January 2016 Royal College of Psychiatrists

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Feeling overwhelmed | Royal College of Psychiatrists

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In spite of feeling that you have no control over your life, there may be some things that you - and other people - can do to make things better. Several people have helped to put this information together. Some of us are professionally qualified, some of us have lived through times of great distress ourselves.

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Adriene hosts the YouTube channel, Yoga with Adriene, an online community of over 9 million subscribers. She publishes free Yoga Videos and has a library of over 500 free videos and growing.

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Do yoga at home with our library of free yoga videos hosted by Austin TX yoga teacher Adriene Mishler!

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This guide provides you with tips on how to look after your mental health at work. After reading this guide you should have an idea of: how to manage your own mental health at work; how to reach out to a colleague in distress; how you can work with others to make your workplace more mentally healthy for everyone.

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You have any of the main symptoms of sleep apnoea:

your breathing stops and starts while you sleep

you make gasping, snorting or choking noises while you sleep

you always feel very tired during the day

If someone else has seen you have the symptoms, it can help to bring them with you.

Sleep apnoea can be serious if it's not diagnosed and treated.

Coronavirus update: how to contact a GP

It's still important to get help from a GP if you need it. To contact your GP surgery:
Find out about using the NHS during coronavirus

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You have any of the main symptoms of sleep apnoea: your breathing stops and starts while you sleep you make gasping, snorting or choking noises while you sleep you always feel very tired during the day If someone else has seen you have the symptoms, it can help to bring them with you.

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Use BBC Bitesize to help with your homework, revision and learning from KS1 to GCSE. Find free videos, step-by-step guides, activities and quizzes.

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Access the breathing space service
If you have any technical issues with the service, email ITproblems.breathingspace@insolvency.gov.uk

The Debt Respite Scheme (Breathing Space) will give someone in problem debt the right to legal protections from their creditors.

There are two types of breathing space: a standard breathing space and a mental health crisis breathing space. Where there is a difference between them, we'll refer specifically to either a standard breathing space or a mental health crisis breathing space. Where there is no difference, we will simply refer to a breathing space.

The legislation this guidance references is The Debt Respite Scheme (Breathing Space Moratorium and Mental Health Crisis Moratorium) (England and Wales) Regulations 2020. This guidance is intended to support creditors in understanding the regulations.

1. Your responsibilities

1.1 Creditors

As a creditor, if you're told that a debt owed to you is in a breathing space, you must stop all action related to that debt and apply the protections. These protections must stay in place until the breathing space ends.

The electronic service will send you a notification to tell you about each debt owed to you in a breathing space and the date the breathing space started. You need to make sure you apply the protections to these debts from the date set out in the notification.

If you're a creditor, it's also possible your debt might be added to a breathing space at a later date, because it is only identified after the breathing space has started. In this case, you have to apply the protections from the date you get the notification, or when the regulations consider you to have received it, whichever is the earliest.

For electronic notifications this is the date they are sent. For postal notifications this is 4 working days after it was posted.

If you have any questions about a breathing space you've had a notification for, you should contact the debt advice provider whose details are in the notification.

1.2 Debt advice providers

A breathing space can only be started by:

a debt advice provider who is authorised by the Financial Conduct Authority (FCA) to offer debt counselling

a local authority (where they provide debt advice to residents)

Debt advice providers (referred to in this guidance as debt advisers) are responsible for the administration of a breathing space. They are the point of contact for the debtor, their creditors (and appointed agents), and the Insolvency Service (who own and maintain the electronic service).

1.3 The Insolvency Service

We maintain the electronic service that debt advisers use to start the breathing space process, and we send notifications to creditors during it. We also maintain a private register of:

details of people whose debts are in a breathing space

the date a breathing space ended or was cancelled in the last 15 months

We cannot help with individual case enquiries.

2. Starting a breathing space

2.1 Applying for a standard breathing space

Debtors can only access a breathing space by seeking debt advice from a debt adviser.

Anyone who cannot or is unlikely to be able to repay their debts can apply to a debt adviser for a standard breathing space.

Although all applications must be considered, the debt adviser might decide a breathing space is not appropriate for a debtor.

For example, if a person can access funds or income, they might be able to pay their debts with some budgeting help. Another example would be if they already have assets that could easily be sold to clear the debt. In these cases, a breathing space would not be the right solution. A breathing space might also not be appropriate for a someone who can enter a more suitable debt solution straight away, without needing the protections.

2.2 Applying for a mental health crisis breathing space

The government committed to develop an alternative route to access the protections for people receiving mental health crisis treatment, so that they do not have to access debt advice first. If an Approved Mental Health Professional (AMHP) certifies that a person is receiving mental health crisis treatment, the AMHP's evidence can be used by a debt adviser to start a mental health crisis breathing space.

In addition to the debtor, the following people can apply to a debt adviser on behalf of a debtor for a mental health crisis breathing space:

any debtor receiving mental health crisis treatment

the debtor's carer

Approved Mental Health Professionals

care co-ordinators appointed for the debtor

mental health nurses

social workers

independent mental health advocates or mental capacity advocates appointed for the debtor

a debtor's representative

2.3 Debtor eligibility for a standard breathing space

Before a debt adviser can start the breathing space, they must confirm their client is eligible and meets all the conditions. These are that the debtor must:

be an individual

owe a qualifying debt to a creditor

live or usually reside in England or Wales

not have a debt relief order (DRO), an individual voluntary arrangement (IVA), an interim order, or be an undischarged bankrupt at the time they apply

not already have a breathing space or have had a standard breathing space in the last 12 months at the time they apply

The debt adviser must also be satisfied that their client meets both of the following conditions:

their client cannot, or is unlikely to be able to, repay all or some of their debt

a breathing space is appropriate for their client

2.4 Debtor eligibility for a mental health crisis breathing space

The debtor must still meet the same criteria and conditions for a standard breathing space, but they must also be receiving mental health crisis treatment at the time that an application is made. A debtor who has had a standard or mental health crisis breathing space in the last 12 months may be eligible for a mental health crisis breathing space.

There is no limit to how many times a debtor can enter a mental health crisis breathing space.

2.5 Information the debt adviser needs

To apply, a debtor must provide their debt adviser with their:

if relevant and known, the name and contact details for any agent appointed by the creditor

If the debtor is a sole trader and has business debts to include, they must also provide:

their trading name or names

any business address

Debt advisers will also try to find out and provide extra information that might help you identify the debtor or their debt. This might include:

the debtor's previous names and addresses, if they've recently changed

details of any amounts or references relevant to the debt (such as the debtor's National Insurance number, if the debt is a government debt, or a credit card number)

However, this information is not required before a debt adviser can start a breathing space.

A debtor must have at least one qualifying debt owed to a creditor, and this must be included in the application. The debtor must tell the debt adviser about all of the debts they know about and give them the contact details they have for each creditor. If they know about a debt collection agent acting on a creditor's behalf, they might also give the debt adviser those details. This does not change the legal standing of either the agent or the creditor.

2.6 Qualifying debts

Debts included in a breathing space must be qualifying debts. Debts are any sum of money owed by the debtor to you, while liabilities are any obligation on the debtor to pay money to you. Most debts are likely to be qualifying debts. These will include:

credit cards

store cards

personal loans

pay day loans

overdrafts

utility bill arrears

mortgage or rent arrears

Government debts like tax and benefit debts are all likely to qualify, unless they are included in the list of excluded debts.

Joint debts can be included in a breathing space, even if only one person applies for a breathing space. The joint debt would become a breathing space debt, and you must apply the enforcement action protections to the other people who owe that debt to you. You are still able to charge the other people interest or fees, and the breathing space does not affect the other people's debts and liabilities in their own names.

While guarantor loans can be included in a breathing space, the protections do not extend to the guarantor. The guarantor can apply for their own breathing space, if they're eligible.

Qualifying debts can include any that the debtor had before the Breathing Space legislation came into force on 4 May 2021.

New debts incurred during a breathing space are not qualifying debts. Neither are new arrears on a secured debt that arises during a breathing space.

2.7 Excluded debts

All personal debts and liabilities are qualifying debts, except for:

secured debts (like mortgages, hire purchase or conditional sale agreements). You can only include arrears on these debts that exist at the date of an application for a breathing space. Any new secured debt arrears that happen after the breathing space starts are not protected. If a secured debt is also an ongoing liability and a debtor misses payments, it could mean the debt adviser stops their breathing space

debts incurred from fraud or fraudulent breach of trust. You should think of this in the same way you would if a person is bankrupt. Discharge from bankruptcy does not release a person from bankruptcy debts which they incurred by fraud. If you request a review of a breathing space because of fraud or suspected fraud, you might have to provide evidence to the debt adviser or to a court

liabilities to pay fines imposed by a court for an offence. This includes any interest on the fine and any penalties connected to it. This does not include penalty charge notices, like a parking ticket

obligations from a confiscation order

child maintenance or obligations under an order made in family court proceedings

a crisis or budgeting loan from the social fund

student loans

damages they need to pay for death or personal injury caused to someone else

advance payments of Universal Credit

council tax liabilities have not yet fallen due. If all instalments for that financial year have fallen due and have not been paid, these are considered to be a qualifying debt. If a debtor has been served with a 'reminder notice' to pay a council tax bill, the remaining liability for the financial year is a qualifying debt

While some business debts also qualify for the breathing space, they do not qualify if the debt only relates to the business (not the debtor personally) and the debtor is VAT registered, or the debtor is a partner in a business with someone else.

An eligible non-domestic rates debt (or business rates) is a qualifying debt if all instalments for that financial year have fallen due and have not been paid. If a debtor has been served with a 'further notice', the remaining liability for that financial year is a qualifying debt.

2.8 Request to not disclose debtor's address

When applying for a breathing space, a debtor or their representative can ask their debt adviser to withhold their usual residential address from you.

The address can be withheld if it is reasonably expected that showing the address would lead to violence against them or someone who normally lives with them. If the debt adviser decides that the debtor's address should be withheld, it will not appear in any notifications sent to you and will not be on the register maintained by the Insolvency Service.

2.9 When a breathing space starts

A breathing space will start the day after the debtor's details are put onto the breathing space register.

If you receive electronic notifications about the start of a breathing space, you should receive a notification the same day that details are put on the register. It's likely this will be the day before the breathing space starts. If you receive notifications by post, it's likely you'll receive it after the breathing space has started.

Once a debtor's details have been put onto the register, you'll receive a notification, telling you the breathing space start date and details of your qualifying debt (if the debt adviser had those details). If the debt adviser is aware that you are owed more than one qualifying debt, you will receive a notification for each debt. 'Taking action on the notification' has advice on what to do if you are not sure which debt or debts the notifications relate to.

You can receive notifications by:

The regulations consider that you've received:

3. What to do during a breathing space

3.1 Taking action on the notification

When you receive a notification, you must search your own records to identify the debt owed to you by the debtor. This needs to happen as soon as possible. If you have only received notification about one debt, but you are owed two debts (for example, the debtor has an overdraft and credit card debt with you) then you should consider applying the protections set out below to both debts and, in all cases, you should tell the debt adviser about the additional debt. It is the debt adviser who will decide if the additional debt qualifies for the breathing space.

You must make sure you stop:

Interest can still be charged on the principal in secured debt, but not on the arrears.

If it's not possible to stop interest, fees, penalties or charges accruing on the debt during the breathing space (for example, this could be because of IT system limitations), it can continue to accrue. However, the debtor must not be required to pay charges or interest that accrue in this way either during or after the breathing space.

Nothing in the regulations changes what a customer is contracted to pay. For example, if a payment is due during the breathing space and it includes interest that would have been due normally, creditors are not expected to make complex system changes to recalculate these payment amounts. Instead, creditors can make an adjustment to the overall balance owing on the debtor's account as soon as they can.

Ideally, communications you send debtors should not show interest, fees or charges that accrue during a breathing space. However, it does not breach the regulations to show them, as long as you do not require the debtor to pay. You must make sure you are not asking the debtor for payment. You might want to tell the debtor how you'll deal with this accrual during the breathing space. You can contact the debtor with information about how you will deal with their breathing space.

3.2 If you have sold the debt on

If you receive a notification of a breathing space debt that you have sold to another creditor (an 'assigned creditor'), you must tell that creditor the breathing space has started and give their contact details to the debt adviser.

If you do not do this as soon as possible, you're liable for any losses the debtor or the assigned creditor have as a result.

If you've told a debt adviser the contact details of the assigned creditor, they must update the details on the electronic service. You will not receive any more notifications about that debtor or the debt, and you will not be able to view any of those details on the electronic service.

If you are the assigned creditor, the original creditor should tell you about the breathing space. From the date the breathing space started, you must stop any interest and fees on the debt from being charged and any enforcement action. You will receive a notification from the electronic service, which will tell you what action to take.

3.3 Debts identified after a breathing space starts

When you receive a notification, you must search your records for details of the debt you've been notified about. You must also search for any additional debts owed to you by the debtor.

If you find an additional debt, or it is not clear which debt the notification is about, you must tell the debt adviser about it as soon as reasonably practicable. What is reasonable may depend on the nature and complexity of your systems, records and processes or the type of debt or liability owed by the debtor.

When the debt adviser is given (or becomes aware of) details of an additional debt, they must decide whether it is a qualifying debt. If the debt adviser decides that it is, they must update the electronic service. The electronic service will send you a notification.

The additional debt does not become a breathing space debt until the debt adviser has updated the electronic service and a notification has been sent to the creditor. You do not need to apply the protections to this debt until you receive the notification or it is considered in the regulations that you have received the notification, whichever is the earliest (the day it was sent if you receive it electronically or 4 days after posting). However, this will not change the original start or end date of the breathing space.

The exception to this is where the debt adviser is told of the additional debt more than 45 days after the breathing space started. In these circumstances, it's possible the debt adviser might think it's not appropriate to add the additional debt to the breathing space and can decide not to do so.

If the debt adviser decides not to add the additional debt to the electronic service, you will not receive any notification about the debt from the electronic service. In these cases, you can continue any action to recover the debt.

If you notified the debt adviser about an additional debt but have not had a notification about the start of a breathing space for it, you should contact the debt adviser dealing with the breathing space to confirm what is happening.

3.4 Stopping enforcement action

Once a breathing space has started, you or anybody acting on your behalf must not take any enforcement actions against the debtor or anyone who is jointly liable with them for a breathing space debt.

Enforcement action is when you try to:

collect or enforce a breathing space debt, including where this is done by any agent you've appointed. This includes the Department for Work and Pensions (DWP) where they are collecting a breathing space debt on your behalf through third party benefit deductions (not including Universal Credit or an ongoing liability payment). It does not include an existing attachment of earnings order made before the start of the breathing space, which may continue

apply to DWP for a new third party deduction to be taken from an individual's benefit payments

try to enforce a judgment or order issued by a court or tribunal, before or during the breathing space, without the court's permission

enforce your security over a breathing space debt

obtain a warrant or writ

get or seek a liability order

sell or take control of the debtor's property or goods. If a bailiff or enforcement agent has taken control of any goods by removing them and securing them elsewhere before a breathing space started, the goods may be sold during the breathing space and the costs of the sale deducted from the proceeds. However, fees accrued during the breathing space for storage of those goods cannot be charged either during the breathing space, or after it ends

start any action or legal proceedings (including bankruptcy petitions) against the debtor

make an application for a default judgment for a claim for money against the debtor

take steps to install a pre-payment meter or use a pre-payment meter already installed for the supply of gas or electricity, to collect payment for a debt in the breathing space, unless the debtor has already provided their consent to do so, before the breathing space starts

take steps to disconnect a debtor's premises from a supply of gas or electricity, unless they have taken that supply illegally

serve a notice to take possession of a property let to the debtor on the grounds of rent arrears due up to the start of the breathing space; or take possession of a property let to the debtor having served such a notice prior to the start of the breathing space

contact the debtor about the enforcement of a breathing space debt. The only exception to this is where you are required to contact or engage with the debtor under the Consumer Credit Act 1974, or by the FCA Handbook

Firms that report to credit reference agencies if payments are received or not can keep doing this during a breathing space. But there should be no automatic effect on a debtor's credit file triggered by starting the breathing space, and no automatic flag or code that will stay on the file after the breathing space has finished.

3.5 Appointed agents

If you are notified that a debt has gone into a breathing space, you must tell any agents you've appointed or instructed to recover it. You must tell the agent to stop enforcement action.

You must also tell the Department for Work and Pensions (DWP) if they're making deductions from benefits (not including Universal Credit) in respect of your debt. To do this email DWP at:

1. breathing.space@dwp.gov.uk for Employment and Support Allowance (ESA), Jobseeker's Allowance (JSA) and Income Support (IS)

2. cwf.DundeePensionCentreDeduction@dwp.gov.uk for Pension Credit payments

Existing deductions from Universal Credit are not included in breathing space. You should not tell DWP if they're making deductions from Universal Credit for your debt. If you do this accidentally, the deductions will stop until you apply to DWP again to start the Universal Credit third party deduction.

If you do not tell your agent to stop enforcement action as soon as possible, you may be liable for any losses the debtor or the agent have as a result.

If the debtor gives the debt adviser contact details for any agent appointed by a creditor when the debtor applies for the breathing space, a notification of the start of the breathing space will also be sent to the agent. If the agent is sent this notification, a creditor is not liable for any of the agent's losses they could have avoided. Where an agent manages the debt on behalf of a creditor, they should tell the creditor of the breathing space and the protections.

During a breathing space, any agent you have appointed or instructed must not:

take enforcement action regarding the breathing space debt

give notice about collecting or enforcing that debt

visit the debtor's home or business to take their goods

take any of the debtor's goods

sell any of the debtor's goods, unless the agent took them before the breathing space started. If a bailiff or enforcement agent has taken control of any goods by removing them and securing them elsewhere before a breathing space started, the goods may be sold during the breathing space and the costs of the sale deducted from the proceeds. However, fees accrued during the breathing space for storage of those goods cannot be charged either during the breathing space, or after it ends

collect a breathing space debt through existing third party deductions from an individual's benefit payments (apart from Universal Credit)

seek to collect a breathing space debt by applying to DWP for a new third party deduction to be taken from an individual's benefit payments

It is possible that the debtor will only give the debt adviser details of an agent, not of the original creditor, and that only the agent managing the debt is notified of the breathing space. If you are an agent that has been appointed to manage debt on behalf of a creditor, and you receive a notification, you will want to inform the creditor of the breathing space as soon as possible.

3.6 Existing legal proceedings

If you had already filed a petition for bankruptcy or started any other action in a court or tribunal relating to a debt that is now in breathing space, you must tell the court or tribunal in writing. You must do this as soon as you receive notification of the breathing space.

3.7 Where a court judgment or order has not yet been issued

Any court that receives notification about a breathing space debt where a bankruptcy petition has started, must stop the bankruptcy proceedings, until the breathing space ends or is cancelled. Other court proceedings about the debt (other than enforcement of court judgments or orders) can continue until the court or tribunal makes an order or judgment.

3.8 Where a court judgment or order has been issued

Unless the court or tribunal gives you permission to continue, the court or tribunal must make sure any action to enforce a court order or judgment about a breathing space debt stops during the breathing space. These might be actions like:

The court or tribunal can still send notices or correspondence to the debtor about an action or proceeding.

Court orders and judgments for a breathing space debt, which were made before the breathing space began, cannot be enforced until the breathing space ends. This is unless the court or tribunal gives permission for these actions to continue.

Existing legal proceedings can continue when the breathing space ends. If a time limit for enforcement or new legal claims related to the debt ran out during the breathing space, this is extended to 8 weeks after it ends.

You can still start or continue any legal action relating to any debt that is not a breathing space debt, during a breathing space.

Generally, during a breathing space, you (or any agents you have instructed) must not contact a debtor about any collection or enforcement action for a breathing space debt. This includes asking them to pay or starting or continuing any legal action.

During the breathing space, you can contact the debtor's debt adviser about the debt you are owed, or to discuss a debt solution.

You, or any agent, can only contact the debtor:

about anything not related to the breathing space debt, like ongoing liabilities or an excluded debt

if the debtor asks you to talk about a breathing space debt or a debt solution

to respond to a query or complaint the debtor sent you

about any action or legal proceedings the court or tribunal have allowed

if you or your agent are required to do so under the Consumer Credit Act 1974 or by the FCA Handbook

These restrictions are intended to stop contact that reinforces the message that the debtor owes money to you or that they need to make payment. These communications can be worrying to debtors.

It is not intended to stop communication that might be helpful to the debtor. You might want to contact a debtor at the start of a breathing space to tell them they do not need to worry about normal communications you send them. This might be particularly important if there are debts governed by the Consumer Credit Act 1974, where you're legally required to send them communications.

Any communication you send should be minimal and must be carefully drafted to make sure it could not be read like it is about asking them to pay what they owe.

If you receive calls from customers worried by letters they receive from you during a breathing space, this may mean that you need to consider whether the letters are appropriately worded, and whether they are consistent with the regulations.

You and the debt adviser may contact each other during the breathing space on anything about the debtor and your debt. This might include things like:

You will need to consider your own data protection obligations and decide what action you might need to take where you are sharing personal data. The regulations make clear that the duty to disclose information under the breathing space scheme should be taken into account in determining whether doing so would contravene data protection legislation. The Data Protection Act 2018 permits you to disclose personal data to a third party where you are required to do so by law.

3.11 Creditor access to the breathing space register

We will maintain a private register with details of:

the debtor's full name

the debtor's date of birth

the debtor's usual residential address

the trading name or names and any address, if the debtor has carried on business with qualifying debts included in the breathing space

the debtor's breathing space debts

the date the breathing space started

the date the breathing space ended or was cancelled

If you have received a notification about a breathing space debt, you're allowed to see any information on the register about that debtor and the breathing space debt they owe to you. You are not able to see any information held about:

3.12 Receiving payments during a breathing space

A breathing space is not a payment holiday. While you cannot enforce a breathing space debt during a breathing space or charge interest or fees on it, a debtor is still legally required to pay their debts and liabilities. During the Breathing Space, the debtor should continue to pay any debts and liabilities they owe you. You can continue to accept these payments, including those you get from existing direct debits.

If there is a controlled goods agreement in place with an enforcement agent on a qualifying debt and a repayment plan has been agreed between the debtor and the enforcement agent, the debtor should continue to make payments under that agreement as they fall due. Although no enforcement action may be taken during the moratorium period and any time limit within the plan will be extended until 8 weeks after the end of the moratorium period, when that time limit expires, any unpaid instalments may be treated as a breach of the repayment plan.

3.13 Ongoing liabilities during a standard breathing space

Certain debts are considered 'ongoing liabilities' during a standard breathing space. The debtor needs to keep paying these if they can. If they don't, the debt adviser might cancel the standard breathing space.

An ongoing liability is any payment the debtor has to pay during a standard breathing space for:

a mortgage secured against the debtor's primary residence (this does not include arrears accrued up to the start of the breathing space)

a lease or rental agreement for the debtor's primary residence (this does not include arrears of rent for the property accrued up to the start of the breathing space)

an insurance agreement

any taxes, duties and national insurance contributions

any local taxes or rates for local authorities

water, sewerage, electricity, gas, heating oil or solid fuel bills

Any other debts or bills (secured or unsecured) that fall due during a standard breathing space are not ongoing liabilities.

3.14 If a debtor does not pay ongoing liabilities during a standard breathing space

Where a debtor does not pay an ongoing liability, the debt adviser might decide to cancel the standard breathing space. The debt adviser will consider whether cancelling it is unfair or unreasonable to the debtor. This can be done as part of the midway review process. This obligation and review process does not apply to debtors during a mental health crisis breathing space.

3.15 Debt adviser midway review during a standard breathing space

During a standard breathing space, a debt adviser must carry out a midway review between day 25 and day 35. This is to make sure they are satisfied the debtor is complying with their obligations.

If the debt adviser thinks the debtor has been meeting their obligations and communicating with them, the standard breathing space will continue until the end date.

If the debt adviser thinks the debtor has not met all of their obligations, they can cancel the standard breathing space in respect of some or all the debts.

If you have asked for a review of a Breathing Space, the debt adviser might combine this with the midway review.

3.16 Cancelling a standard breathing space

Provided they do not consider that the debtor's personal circumstances would make it unfair or unreasonable, the debt adviser must cancel a standard breathing space for one or more of the related debts after carrying out a midway review if they consider that:

the debtor has not met one or all of their obligations. This includes them not paying their ongoing liabilities (unless the debt adviser considers that the debtor did not have the financial means to do so)

they have put a debt solution in place

they have not been able to communicate with the debtor about their breathing space. This includes where the debtor is not contactable or is not available

there is an issue with the debtor's application, or there has been some unfair prejudice to the creditor's interest, after completing a creditor's request for a review

If the debt adviser decides it's necessary to cancel a standard breathing space after a midway review, they should discuss this with the debtor before it's cancelled, where they can. They must then:

notify the debtor that the breathing space is being cancelled

update the electronic service to tell the Insolvency Service the breathing space has been cancelled

Updating the electronic service automatically updates the breathing space register. The cancellation takes effect on the following day. The electronic service will also send notifications to the creditors telling them the date of the cancellation and the reason the breathing space was ended.

3.17 Cancelling a mental health crisis breathing space

A mental health crisis breathing space does not have a midway review, but the debt adviser will regularly check that the person is still receiving mental health crisis treatment. The mental health crisis breathing space will continue for the duration of this treatment, plus 30 days.

However, the debt adviser must cancel a mental health crisis breathing space if:

they believe the evidence provided to them about the debtor's mental health crisis treatment contains inaccurate, misleading or fraudulent information, and they do not consider that the debtor's personal circumstances would make the cancellation unfair or unreasonable

the debtor asks for the mental health crisis breathing space to be cancelled

3.18 Request a breathing space review

You can ask a debt adviser to review the breathing space, or specific debts being included in it, only if you consider that:

the breathing space unfairly prejudices your interests. For example, you think that there has been discriminatory treatment in respect of you, or your debt

the debtor does not meet at least one of the eligibility criteria for a breathing space

any of the debts included in the breathing space do not qualify

the debtor has enough funds to repay their debts

You have limited time to request a review, either:

within 20 days of the breathing space starting, based on the start date in the notification you received

within 20 days of an additional debt being added to the breathing space, based on the date when you received or were deemed to have received the notification

To request a review, you need to give the debt adviser a written statement with the reasons you want a review and provide any supporting evidence you want to provide. This will need to be done outside of the electronic service.

The debt adviser can decide to carry out the review you have requested as part of the breathing space midway review process.

The debt adviser must cancel the breathing space in respect of all or some of the debts if they agree with you unless the debt adviser thinks cancelling the breathing space is unfair or unreasonable due to the debtor's personal circumstances.

3.19 Breathing space cancelled after creditor review

If a debt adviser decides to cancel a breathing space after a creditor request for a review, they will update the electronic service to tell the Insolvency Service it has been cancelled. You'll receive a notification that the breathing space has been cancelled, and whether this is for some or all of the debts. After you have received this notification, you can restart enforcement action and charges. You cannot backdate any interest or fees accrued during the breathing space period, unless a court lets you.

3.20 Breathing space not cancelled after creditor review

If the debt adviser decides not to cancel the breathing space, they will tell you about this decision. The breathing space continues, but you can take further action by applying to a court, if you still do not agree.

3.21 Apply to court to cancel a breathing space

After a review, if you do not agree with a debt adviser's decision, you can apply to a court to cancel the breathing space in respect of some or all of the debts.

You need to apply to the court within 50 days of the breathing space starting, or 50 days after being notified about an additional debt being added to it. You cannot do this before the debt adviser has completed their review and has let you know the outcome.

If you decide to apply to the court, you should tell the debt adviser. You should make the application based on the same reasons you sent to the debt adviser for your original review. The court will consider your case and tell you, the debtor, and the Insolvency Service of its decision. If the breathing space is cancelled for all of the debts or just some of them, the Insolvency Service will update the breathing space register. You will receive a notification that the breathing space has been cancelled, and whether this is for some or all of the debts.

You cannot backdate any interest, penalties, fees or charges accrued during the breathing space period, unless a court lets you.

3.22 If you do not comply

You must apply all the breathing space protections for a debtor after you're notified about a breathing space.

If you do not, any action you take is null and void and you may be liable for the debtor's costs.

The debtor can complain to their debt adviser, who will contact you to remind you of your obligations. The debtor can also complain directly to you, using your complaint procedure. This might include referring their complaint to any external ombudsman, oversight body or regulatory body.

If you still do not meet your obligations, the debt adviser can tell the Insolvency Service and we'll contact you to remind you of your obligations.

Repeated breaches of the regulations can be considered by your regulator, where appropriate.

4. End of a breathing space

4.1 When a standard breathing space ends

A standard breathing space ends:

4.2 When a mental health crisis breathing space ends

A mental health crisis breathing space will end either 30 days after the debtor's mental health crisis treatment ended, or 30 days after the date a debt adviser had no response after asking for confirmation from the nominated point of contact about a debtor's ongoing mental health crisis treatment.

4.3 End of a breathing space notification

When a breathing space ends, you will be sent a notification. It will tell you the date the breathing space ended. If the breathing space was cancelled by the debt adviser or the court, or the debtor has died during the breathing space period, the notification will tell you the reason why it was cancelled.

4.4 Next steps

When a breathing space ends, you can:

You cannot take these actions if the debtor has gone into a debt solution. This could include a debt relief order or bankruptcy.

You also cannot take action if they have made a formal arrangement with their creditors to deal with their debt, such as an individual voluntary arrangement.

You can check the Individual Insolvency Register to see if your debtor is in a formal insolvency solution.

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Debt Respite Scheme (Breathing Space) guidance for creditors

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Access the breathing space service If you have any technical issues with the service, email ITproblems.breathingspace@insolvency.gov.uk The Debt Respite Scheme (Breathing Space) will give someone in problem debt the right to legal protections from their creditors. There are two types of breathing space: a standard breathing space and a mental health crisis breathing space.

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Find advice services to help you manage your finances and support you with the cost of living.

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Welcome to the Body Coach TV where I post weekly home workouts to help you get, stronger, healthier and happier.

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Feeling stressed, anxious, low or struggling to sleep? Every Mind Matters can help with expert advice, practical tips and personalised actions to help stay on top of your mental wellbeing.

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Join our Balance newsletter!

Our newsletter, Balance, is the home for all things mental health, inspiring you to make changes at work, at home, or in the community so that everyone can live their best possible lives. Sign up to find out the latest news for Mental Health Awareness Week 2022.

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Downloadable resources - Mental Health UK

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Our newsletter, Balance, is the home for all things mental health, inspiring you to make changes at work, at home, or in the community so that everyone can live their best possible lives. Sign up to find out the latest news for Mental Health Awareness Week 2022.

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One in five people think about killing themselves in their lifetime - one in fifteen attempt doing so. Each suicide is a complex and personal tragedy which devastates those left behind.

Together we can help prevent suicide by talking openly and honestly about it.

If you are concerned about someone else, ask them about it

Changes in behaviour can be a warning sign that someone is thinking about suicide.

If you're worried that someone you know may be considering suicide, try to encourage them to talk about how they are feeling. Don't worry about having answers. Just listening to what someone has to say and taking it seriously is the best way to help.

When you ask someone about suicide, you show that you care and give them an opportunity to talk openly and start turning towards safety. You can connect them with a network of support, such as friends, family and specialist services.

If you are thinking about suicide, there are people you can talk to

When you ask for help, it can allow you to get out from underneath overwhelming thoughts and feelings. Asking for support can help you feel that people do care and there is hope.

Please talk to someone - this could be a friend or contact one of the specialist support services available.

Get support

The Samaritans are available 24/7 to listen and offer advice and support.

Call freephone 116 123 (24/7)

Mental Health Rapid Response is a 24hr service for anyone at risk of harming themselves or others, or with a mental health emergency.

Grassroots Suicide Prevention offer advice, training and resources to help if you are thinking about suicide, or areworried about someone else.

Rethink Survivors of Suicide service offer one-to-one or group support for those with thoughts of suicide, who have attempted or those bereaved by suicide.

Call 01273 709060 (Mon-Fri, 9am-5pm)

Community Roots can link you with local mental health and wellbeing support that's right for you

Call 0808 196 1768 (Mon-Fri, 9am-5pm)

Sussex Mental Healthline provides direct support for mental wellbeing and signposting to other services.

Other support available in a mental health emergency.

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Support if you are worried about suicide

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One in five people think about killing themselves in their lifetime - one in fifteen attempt doing so. Each suicide is a complex and personal tragedy which devastates those left behind. Together we can help prevent suicide by talking openly and honestly about it.

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Phone 999 or go to A&E if you or someone else is at immediate risk of harm, or you're in a life threatening situation.

Where to get urgent help

If you or someone you know requires immediate medical help or advice, but it's not life threatening, contact the National Health Service, by phoning the number 111.

You can also phone Samaritans on 116 123 at any time if you would like to talk to someone about your mental health or suicidal thoughts.

If you're experiencing a crisis with your mental health, and you're at risk of harming yourself or others, phone the Mental Health Rapid Response Service on 0300 304 0078, 24 hours a day, 7 days a week.

Get support and information for stress, anxiety or depression from Sussex Mental Healthline. This includes friends, family and healthcare professional worried about someone. Phone 0300 500 0101, Monday to Friday 5pm to 9am. They're available 24 hours a day at weekends and bank holidays.

Get more information about how to get help in a crisis from the Sussex Partnership NHS Foundation Trust.

Find more support about what to do if you're worried that someone is having a mental health, or emotional health crisis, but they won't agree to get help.

Other support

If you're worried about suicide related behaviour online, the National Suicide Prevention Alliance Guidelines could help.

If you've lost someone as a result of suicide, get 24hour support from Samaritans. You can also find local support on the Health and Adult Social Care directory.

If you're having thoughts about suicide, or you're concerned about someone else, download the free Stay Alive app.

Find more support with your mental health and wellbeing.

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Phone 999 or go to A&E if you or someone else is at immediate risk of harm, or you're in a life threatening situation. If you or someone you know requires immediate medical help or advice, but it's not life threatening, contact the National Health Service, by phoning the number 111.

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Join Brighton and Hove City Council's Healthy Lifestyles team for information and advice on keeping active, being healthy and looking after our wellbeing during the lockdown period. The team will be hosting and posting lots of physical activity and other healthy lifestyles bite size clips to help you and your family's health and wellbeing.

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We all experience low points at times in our lives, and it's not unusual to feel sad, anxious, stressed or low in mood.

e-wellbeing is a digital wellbeing service for young people run by YMCA DownsLink Group. Our aim is for all young people to be able to access the right support and information around their emotional health and wellbeing, in the right place at a time that is right for them. By taking our short quiz above, we can help direct you to the right information and services to help how you are feeling.

If you'd like to get in touch, feel free to drop us an email at [email protected] .

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We all experience low points at times in our lives, and it's not unusual to feel sad, anxious, stressed or low in mood.

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Top tips, expert advice and fun activities to help you support your child's wellbeing and learning in a changing world. Parents, we've got you.

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It continues to be an extremely difficult and challenging time for many people and this is having a severe impact on many people's health and wellbeing.

We've produced the following guidance to help you look after yourself and your friends and family.

Return to the main coronavirus information web pages.

COVID-19 impacted on many of the normal coping strategies we use to deal with stress, and on the everyday activity that supports our emotional wellbeing.

You might find the following resources helpful:

Try mindfulness and meditation

Mindfulness and meditation can be really helpful tools for managing stress, anxiety and other mental health issues. If you've never tried them before, it's easier than ever to get started. There are lots of resources available online:

If you find it more peaceful to be away from technology, try sitting comfortably in a quiet space for 5 to 10 minutes with your eyes closed, focusing on your breath and breathing slowly.

Keep your mind active

Keeping your mind active and learning new things is good for your wellbeing. It can be a good idea to:

get creative - draw, colour, make a playlist, bake, write a song

get a new hobby - play guitar, learn to cook, try a new exercise

home school - there are thousands of online courses waiting for you

pay attention - take time to look at what's going on around you

Manage your 'stress bucket'

Stress is a part of everyday life. It can help us take action and work productively. But if our stress bucket becomes full, it can overwhelm us and impact negatively on our mental health.

Everyday stressors (like work, money and family) flow into that stress bucket like rain. But we also have ways of coping that allow this stress to flow out, like holes in the bucket.

But right now:

Challenge

Draw your own stress bucket. What are some of the 'rain clouds'? And what are some of the 'holes'?

Set a routine

Having a routine is very effective at warding off anxiety and worry. You could:

write a timetable for your week

pick regular times to exercise, eat, watch TV, read, do a crossword and so on

maintain normal sleep patterns

set regular hours, if you work from home

build in regular time to keep in contact with people

set yourself goals and build in new activity to your weekly plan

Connect with people

Connections with other people are the bedrock of our mental wellbeing.

Share your worries

It's normal to feel worried or helpless about the current situation and how its impacting on you. Share your concerns with people you trust. It may also help them to talk about it.

Help others

Helping others is a great way of boosting your wellbeing and can make a real difference to those you help. Make contact with others, reach out, check-in to show you care.

Get help if you're struggling

While it's normal to feel afraid and lonely at times, worsening mental health could indicate the need for outside help. It's okay to ask for more support to see you through this difficult time.

If you find yourself with very poor mental health and aren't able to pull yourself out of feelings of anxiety, depression, or fear, it's important to reach out for help:

Sussex Mental Healthline - freephone 0300 5000 101 - provides 24/7 support from registered clinicians and as well as crisis support, it provides psychological support to anyone with general concerns about their mental health, and if needed they can refer you for local assessment and treatment

Samaritans - call 116 123 - 24hrs a day, 365 days a year - you can talk to them about whatever's getting to you, in your own way, and they can also help you explore the range of help available

Community Roots - online or freephone 0808 196 1768 - a network of local services committed to supporting good mental health and wellbeing in Brighton & Hove

contact your GP or phone NHS 111 - be open about how you are feeling, talk to a friend and plan what you want to say, and if possible get someone you live with to accompany you

SHOUT - text Shout to 85258 - crisis text service for support with any mental health concern 24/7

CALM Campaign Against Living Miserably - phone 0800 58 58 58 - helpline for men of all ages, open from 5pm to midnight

Silverline - phone 0800 470 80 90 for information, friendship and advice for older people 24/7

Plan how you will continue accessing treatment and support for any existing physical or mental health problems, if possible.

Thoughts of suicide

Thoughts of suicide are not uncommon - a lot of people will have them - around 1 in 5 of us during our lifetime. Having these thoughts doesn't make it inevitable that you are going to take your own life. Thoughts of suicide do pass and there are things that you and other people can do to make your situation better.

If you are having thoughts of suicide, focus on what you need to do to keep yourself safe for now. Visit Preventing Suicide in Sussex to learn more about what practical steps you can take to keep yourself safe.

This can include:

finding ways to distract yourself that allow the feelings to pass

phoning a helpline or someone you can trust

avoiding using alcohol and drugs

removing things from your house that you could use to harm yourself

going somewhere you feel safe, if you can

knowing who you can contact if you need professional support - this might be your key worker, your GP, NHS 111 or others

making a Hopebox - a list, or photos, or objects that remind you of why you want to live

If you feel you can't keep yourself safe any longer, or if you have done something to harm yourself - call 999 now. The number is free.

Return to the main coronavirus information web pages.

While it's natural to focus on managing your mental wellbeing during a crisis, we sometimes forget that our physical and mental health are closely related.

Whether it's a few star jumps in your bedroom, yoga, dancing or walking, exercise helps get the adrenaline out of your system and channels any stress or anxiety you may feel.

Very importantly, it will also keep the body well in terms of heart and lung, bone and muscle health. This can:

Evidence tells us that prolonged periods of sitting are not good for our health. So it's important to try to move around and be active as much as possible.

Can you stand up each time a TV advert break comes on? Can you walk up and down the stairs for a few minutes before sitting down for lunch?

Exercises you can do you at home

Our Healthy Lifestyles team shares a lot of useful online content which can help people of all ages keep moving.

Check the Brighton & Hove Healthy Lifestyles Facebook for updates on activities.

To help you stay fit while at home, you can follow:

Walking

Getting outdoors for some fresh air can really help with your wellbeing and green spaces, especially boost our wellbeing. Go out for a walk or run, spend time in your garden.

We've also produced a series of walking challenges designed for children and people with learning disabilities. From front door colour bingo to nature spotting, you can find the walking challenges on Facebook.

Or if you don't have Facebook, you can send an email to healthylifestyles@brighton-hove.gov.uk and we'll send them to you in a printable format.

Staying safe while exercising

Whenever you're exercising, please do so with caution and only if you feel well enough.

Read advice from the NHS on warming up before exercise and cooling down (stretching) after exercise.

Cycling

The council's online cycle map will show you the fastest, quietest and balanced routes using a way-finding function.

Ride Healthy has hints, tips and advice on getting back on your bike so you can ride safely and confidently.

Love to Ride is an online platform and mobile app that encourages cycling.

Use the Highway Code rules for cyclists for guidance on road junctions, roundabouts, crossing the road and more.

Sustrans is a charity making it easier for people to walk and cycle.

Cycling UK is a national cycling charity. Its mission is to enable more people to cycle. Visit the website here and use their resources to plan cycle and walking routes.

Zedify is a Brighton based zero-emissions delivery company that uses e-cargo bikes for first and last mile deliveries and local deliveries in Brighton & Hove.

Bicycle M-check and Learn to Ride - learn how to look after your bicycle by following the M-check system. There is also a useful video showing you how to do this.

Return to the main coronavirus information web pages.

What is good sleep and why is it important?

Sleep is crucial to our overall health and wellbeing - we spend up to a third of our lives sleeping.

A continuous stretch of 7 to 9 hours of sleep a night is recommended, although studies suggest that sleep quality (continuity and depth of sleep) has a greater impact on good daytime functioning than overall length of sleep. Just one night of poor quality sleep can negatively affect your attention span, memory recall and learning ability.

Lack of sleep in the longer term can increase the risk of stress, anxiety and depression, while physical effects include an increased risk of high blood pressure, diabetes, obesity and other chronic illnesses.

Sleep problems often resolve themselves within a few weeks, but longer stretches of bad sleep can start to affect our lives and work, and impact on our health in the short and longer term.

What are the signs of poor sleep?

Waking up several times during the night

waking up earlier than anticipated

waking up tired

feeling constantly tired

having a low mood or feeling irritable

lack of concentration and alertness.

...and what can cause it?

Pregnancy, breastfeeding and childcare

stressful life events such as divorce or bereavement

getting older, menopause and perimenopause

caring responsibilities

physical or mental health problems

existing medical conditions

prescribed drugs or medication

alcohol and substance misuse

too much screen time on your mobile device, computer, TV or games console

studying or working hours, being a commuter or a shift worker.

Top tips for better sleep

Stick to a sleep schedule - going to bed and waking up at a similar time each day helps regulate your body clock. Avoid napping in the afternoon if you have problems sleeping.

Get active - being physically active can help you sleep better, and doing gentle exercise before bed may also help.

Watch what you eat and drink - alcohol, caffeine, some soft drinks and foods such as chocolate can affect sleep. Cut down on caffeine after 2pm and avoid heavy, spicy, or sugary meals before bedtime.

Cut down or quit smoking - nicotine is a stimulant so it may take longer to fall asleep or your sleep may be disrupted.

Reduce screen time - avoid bright lights and any electronic devices for an hour or two before bed to help separate your sleep time from too much stimulation.

Establish a bedtime routine - help your body shift into sleep mode before bed with calming activities like having a warm (not hot) bath, reading, listening to the radio or quiet music.
Create a restful sleeping environment

Block out distracting noise and eliminate as much light as possible

keep the room cool, between 16 and 20°C, and well ventilated

use comfortable, inviting bedding with a good mattress

remove work, computers, televisions and phones from the bedroom.

Are you a night or shift worker?

If you often need sleep during the day, remember:

Still having trouble sleeping?

Don't lie awake in bed for hours feeling stressed. Try getting up and do something you find relaxing until you feel sleepy again, then go back to bed.

Write down your thoughts - set aside time before bed to make a list for the next day, which can help. If you have work-related worries you could chat to a colleague or your manager.

If problems with sleep are persisting and affecting your daily life and health, talk to your GP.

Getting support

Here's a few simple ways you can focus on improving your wellbeing, while still being productive, while working from home.

It's helpful to:

get work ready - shift your mindset, set a designated space in your house to work from and try dressing as if you were going into work

set schedules and goals - set yourself some simple goals for the day and break your work down into bite sized portions - schedule regular breaks and leave your workspace

get fresh air - make sure you get time to leave the house, even if it's your garden, or leaning out a window - go for a walk, run or ride if you can

balance work and home life -let your line manager know what kind of flexibility you need to manage commitments at home around your work schedule - would it be helpful to alter your working pattern?

manage expectations with colleagues and those you live with - not everyone has a dedicated home office space, so it's a good idea to be clear with both colleagues and your family or housemates about when you're in 'do not disturb' mode

offer and ask for help - show your support to colleagues during this difficult time, and similarly, don't hesitate to reach out when you need help - stay connected and make time for small talk

look after your mental and physical health - don't stay glued to your screen all day - take regular breaks and get up to move around. Be kind to yourself and remember we're all working through extraordinary circumstances

Return to the main coronavirus information web pages.

This is a challenging time. Show interest in the people around you. Show you care, through asking questions about how they're thinking and feeling. Don't be afraid to ask twice if you are worried. Check in, and continue to check in.

We can all play a role in helping people whose mental health is at risk. Showing you care, offering support and a listening ear can all go a long way.

As well as offering practical and emotional support we can help others by making them aware of the range of services and support still available: request help for yourself or someone else.

5 steps to helping others

1. Be aware - watch for the warning signs that someone might be struggling

2. Ask - trust your instincts and ask the person directly how they are doing and if necessary, ask again "Are you really OK?" - if you feel they may be struggling, let them know that you're worried about them and that you care

3. Listen - give them time and space to talk and be helpfully nosy - have a look at our listening tips on this page

4. Build support - explore what help they might need, build a circle of support through family and friends, have a look together at the resources on our website and set goals about what they can do next

5. Check in - keep checking in and letting the person know you are there for them - knowing someone cares can make all the difference

Look for the signs

The current situation will lead to heightened levels of anxiety for many people, and potentially in the longer term to a range of mental health problems if people don't get the early support they need.

How someone might behave

You might see:

changes in appetite or sleeping patterns

withdrawal from, or avoidance of friends and family

a stop in phone or social media contact

loss of interest in things, including their appearance

risky behaviour or increased use of alcohol and drugs

carelessness or lack of interest in work

evidence of starting or increasing self-harming behaviour

an increase in coping behaviour, like hand washing

difficulty making decisions and concentrating

How they may be thinking or feeling

They may experience:

sadness or anxiety that does not go away

a loss of enjoyment and interest in people and activities

a lack of energy, lethargy and tiredness

extreme mood swings, ongoing irritability or anger

developing unrealistic or excessive fears and worries

increased anxiety about their health

chest pains, shortness of breath

Thoughts of suicide

Being there to listen and to provide emotional support can be a lifesaver.

If you're worried that someone you care for may be feeling suicidal, it can be really hard to know what to say to them, or how to help. But thinking about suicide does not make it inevitable that someone is going to take their own life.

All of us have the ability to support someone who is experiencing thoughts of suicide, and to save lives.

Trust your gut instincts. If you are at all concerned that someone is having thoughts of suicide:

In addition to the general signs of mental health problems listed earlier someone having thoughts of suicide might:

Talking about suicide with someone can feel nerve-wracking but the best thing to do is ask directly. "Are you thinking about suicide?"

This will not put ideas in their head and will show them they don't have to struggle alone with these overwhelming thoughts.

Preventing Suicide in Sussex has more information on how to help someone with thoughts of suicide.

Download the Stay Alive app. This app is a pocket suicide prevention resource, packed full of useful information to help you stay safe.

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 also includes a safety plan, customisable reasons for living, and a life box where you can store photos that are important to you.

Listening tips

The smallest displays of kindness, like picking up the phone to check in on someone, and the conversation that follows, could make the difference.

When you're listening:

avoid offering solutions - listening to someone's problems is not always easy and most of us want to make things better, but this not usually helpful - avoid fixes such as 'Have you thought of doing this?' or 'You should try that'

ask open questions - these are questions that invite someone to say more than 'yes' or 'no', like 'How have you been feeling?' or 'What happened next?'

offer prompts - encourage someone to talk more by saying things like 'Tell me more' or 'Can you say more about that?', or by repeating back important words they've said

give them time - it helps if you let them take the time they need to describe where they are at - make sure you have time to listen

take their feelings seriously - take whatever they say seriously and without judgment - don't offer platitudes or minimalise their feelings

avoid judgements - you might feel shocked or upset by what someone says, but it's important not to blame the person for how they are feeling - it may have been a big step to talk to you, and to place their trust in you

it's okay if you don't have all the answers - you're a human being too and what you're hearing might be upsetting or confusing - if you don't know what to say, be honest and tell them

give re-assurance - let the person know there is help available and that you care about them

There are lots of things we can do to look after children's mental health and wellbeing.

Mental and emotional wellbeing support for children still at school

If you have any concerns about your child's emotional or mental wellbeing, you're invited to talk to a Primary Mental Health Worker from the Schools Wellbeing Service.

Send an email to SWSConsultationLine@brighton-hove.gov.uk or phone 01273 293 481.

You'll need to give details of your name and phone number and a Primary Mental Health Worker will call you back. While we aim to call back within 2 days, we may have a high demand, so your patience is appreciated.

This is not a crisis number. If you need immediate support:

For other sources of support, please visit Find Get Give - mental health and wellbeing services for young people, parents and carers.

Support and advice for young people

Young people can use:

Young Minds Crisis Messenger - crisis text support for under 25s, 24 hours a day, 7 days a week - text YM to 85258

Papyrus Hopeline - support and advice for young people - phone 0800 068 4141 between 9am and 10pm Monday to Friday, and 2pm and 10pm on weekends

The Mix - advice and support for under 25s - phone 0808 808 4994 between 4pm and 11pm

Childline - phone 0800 11 11 between 9am and midnight or use Childine's online 1-2-1 chat

Kooth provides free online counselling for young people over 11 years old

YMCA offers digital wellbeing resources

And if you're worried about a young person, you can use Young Minds Parent Line which provides advice for parents and carers worried about a young person. To get in touch, phone 0808 802 5544 between 9.30am and 4pm Monday to Friday.

Return to the main coronavirus information web pages.

Are you looking after someone, without being paid, who due to their health condition, disability, substance misuse, or mental ill health, needs regular practical, personal, physical or emotional support?

If so, then we'd consider you to be an unpaid carer.

Caring for someone while trying to maintain a life of your own can be challenging as well as rewarding. We understand the importance of the role you're providing and want to support you.

Around 1 in 6 people living in Brighton & Hove provide regular unpaid support to family or friends who need help. However, during the COVID-19 pandemic, it is estimated that 1 in 3 people nationally provided essential care and support.

Carers can be of any age, including children, adults and older people.

Local support for carers

The Carers Hub is a local service created for all unpaid carers.

They provide a range of services including information, advice, peer support, the carers card (a discount card which entitles you to cheaper travel, shopping and more), and specialist assessments which can potentially lead to accessing respite options or carers' personal budgets.

Please contact them and find out how they can support you:
Get further information on local support available to carers
Additional support for young carers

If you're under 18 years old and providing regular care to another child or adult, please contact the Young Carers Project, as they have a range of specialist support for you - no one should be caring alone.

Backup care in an emergency

Do you have a backup, contingency or emergency plan for if you're unable to provide care?

Locally we have a carers emergency backup scheme, which supports carers to develop contingency plans. Additionally there is national guidance from Carers UK.

You can also access the Carers UK Digital Offer which has information, e-learning opportunities and give you use of the Jointly App.

Jointly combines group messaging and to-do lists with other useful features including medication lists, calendars and more, enabling you to communicate and coordinate with those with whom you may be sharing caring responsibilities. The Brighton & Hove code is BHCC_JT75.

Balancing caring with work

If you're juggling caring with work, both the local Carers Hub and the national organisation Employers for Carers offer support to both employees and employers to help unpaid carers.

Our local access code, which you will need to set up an account, is #EFC1769.

Return to the main coronavirus information web pages.

If you have been affected by domestic or sexual abuse and violence you can talk to someone and get support from:

The Portal freephone 0300 323 9985

National Domestic Abuse 24hr helpline freephone 0808 2000 247

In an emergency call 999

If it is not safe for you to speak you can use the Silent Solution system - call 999, and if the operator hears no response, you will be directed to press '55' if you need help. The conversation will then continue in a way that allows the caller to communicate by using yes/no to answer questions.

The Respect Phoneline is an anonymous and confidential helpline for men and women who are harming their partners and families.

Additional resources

Further advice and support options relating to domestic violence and abuse.

Return to the main coronavirus information web pages.

The council's Health Trainers offer behavioural support to smokers (including pregnant smokers) via telephone sessions. Medication to help you stop smoking will continue to be available.

To make a referral for yourself or someone else, please complete our online referral form. We aim to respond to all general enquiries within three working days and all referral enquiries within 10 working days.

Further advice

If you need to talk to us sooner or would like to discuss the service with the Healthy Lifestyles Team, please call us on 01273 294 589. You can also follow us on Facebook and Twitter.

Get further inspiration and resources to help you quit smoking from Today is the Day.

Return to the main coronavirus information web pages.

The National Institute for Health Care and Excellence (NICE) defines distinct phases Covid-19 patients may experience after infection:

acute Covid-19 - signs and symptoms of Covid‑19 for up to four weeks

ongoing symptomatic Covid-19 - signs and symptoms of Covid‑19 from four weeks up to 12 weeks

post Covid-19 syndrome - signs and symptoms that develop during or after an infection consistent with Covid‑19, continue for more than 12 weeks and are not explained by an alternative diagnosis. It usually presents with clusters of symptoms, often overlapping, which can fluctuate and change over time and can affect any system in the body. Post‑Covid‑19 syndrome may be considered before 12 weeks while the possibility of an alternative underlying disease is also being assessed

NICE defines 'Long Covid' as follows:

Long Covid - in addition to the clinical case definitions above, the term 'long Covid' is commonly used to describe signs and symptoms that continue or develop after acute Covid‑19. It includes both ongoing symptomatic Covid‑19 (from four to 12 weeks) and post‑Covid‑19 syndrome (12 weeks or more).

Your Covid Recovery

Your Covid Recovery is an online rehab service from the NHS offering general information and advice on recovering from Covid-19.

The service has been developed by experts representing a wide range of professional bodies and societies alongside people who have experienced Covid. It will support you to restore your physical and emotional well-being.

View our coronavirus information web pages.

Guidance on returning to work after Covid

The Society of Occupational Medicine (SOM) has published guidance on returning to work after recovery from Covid:

Bereavement support

These resources cover some of the different situations and emotions bereaved people may have to deal with.

Information for employers - supporting an employee through bereavement

Employers should consider that everyone deals with death differently, and each employee's needs will be different. Supporting an employee can help them feel valued and reduce their stress or anxiety.

When an employee tells you about a death

It's good practice to:

offer your condolences

assure them they don't need to work if they don't want to, and make it clear that work should come second to looking after their wellbeing

ask how they'd like to keep in touch

ask if there's any important work they need someone else to cover, if appropriate.

If someone is upset they might not be able to talk for long, or someone else might contact you on their behalf. If this happens, it can help to follow up with an email, or call them a few days later.

Communicating in a calm, empathetic way can help employees feel supported, valued, and help ease their anxiety about work.

Keeping in touch while an employee is off

In the first few days after a death it's important to communicate with the employee.

When you get in touch, it's good practice to ask:

how they are

how they'd like to be in contact while they're off, for example by phone or email, and how often

if they want you to let others know about the death

if they want to be contacted by others from work, for example to offer their support or condolences

if they need any information or support from you, and signpost to any support that's available to them

if they've thought about returning to work, if appropriate.

Be careful not to pressure them into making any decisions before they're ready.

ACAS have some helpful resources on managing bereavement in the workplace and keeping in touch with an employee during absence.

Return to the main coronavirus information web pages.

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It continues to be an extremely difficult and challenging time for many people and this is having a severe impact on many people's health and wellbeing. We've produced the following guidance to help you look after yourself and your friends and family. Return to the main coronavirus information web pages.

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Evidence suggests there are 5 steps you can take to improve your mental health and wellbeing. Trying these things could help you feel more positive and able to get the most out of life.
1. Connect with other people

Good relationships are important for your mental wellbeing. They can:

help you to build a sense of belonging and self-worth

give you an opportunity to share positive experiences

provide emotional support and allow you to support others

There are lots of things you could try to help build stronger and closer relationships:

2. Be physically active

Being active is not only great for your physical health and fitness. Evidence also shows it can also improve your mental wellbeing by:

raising your self-esteem

helping you to set goals or challenges and achieve them

causing chemical changes in your brain which can help to positively change your mood

Read about exercise guidelines and workouts to help improve your fitness and wellbeing

3. Learn new skills

Research shows that learning new skills can also improve your mental wellbeing by:

boosting self-confidence and raising self-esteem

helping you to build a sense of purpose

helping you to connect with others

Even if you feel like you do not have enough time, or you may not need to learn new things, there are lots of different ways to bring learning into your life.

Some of the things you could try include:

4. Give to others

Research suggests that acts of giving and kindness can help improve your mental wellbeing by:

creating positive feelings and a sense of reward

giving you a feeling of purpose and self-worth

helping you connect with other people

It could be small acts of kindness towards other people, or larger ones like volunteering in your local community.

Some examples of the things you could try include:

saying thank you to someone for something they have done for you

asking friends, family or colleagues how they are and really listening to their answer

spending time with friends or relatives who need support or company

offering to help someone you know with DIY or a work project

volunteering in your community, such as helping at a school, hospital or care home

5. Pay attention to the present moment (mindfulness)

Paying more attention to the present moment can improve your mental wellbeing. This includes your thoughts and feelings, your body and the world around you.

Some people call this awareness "mindfulness". Mindfulness can help you enjoy life more and understand yourself better. It can positively change the way you feel about life and how you approach challenges.

Read more about mindfulness, including steps you can take to be more mindful in your everyday life.

Further information

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Read about 5 steps you can take to improve your mental health and wellbeing.

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Home Learning Packs \x26 Activities | TTS

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Download our brilliant, completely FREE home learning packs covering KS1, KS2 and Early Years, designed by educational experts to support home learning during school closures.

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If you feel you are in crisis, you might want some options for help and support in addition to the free help available from SANE.

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DISCLAIMER: It's important to note that people dealing with eating disorders should first consult with a certified health care professional before incorporating mindful eating as part of a broader strategy or treatment.

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DISCLAIMER: It's important to note that people dealing with eating disorders should first consult with a certified health care professional before incorporating mindful eating as part of a broader strategy or treatment.

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Find Wisdom For Resilience

If you have any questions, please or visit our London store and classroom at 70 Marchmont Street, London, WC1N 1AB.

The London store is open 12-6pm Tuesday to Sunday (Closed on Mondays) for Collect from Store (Click & Collect) orders only.

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Find Wisdom For Resilience If you have any questions, please or visit our London store and classroom at 70 Marchmont Street, London, WC1N 1AB. The London store is open 12-6pm Tuesday to Sunday (Closed on Mondays) for Collect from Store (Click & Collect) orders only.

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How Can We Help?

Brighton & Hove Sexual Health & Contraception Service (SHAC) is free, confidential & open to everyone.

Keep it or cancel it

If you don't need your appointment, there are 3 easy ways to cancel it. Text CANCEL to your SMS appointment reminder. If you booked online, log-in, click 'appointments' and 'cancel'. Or, call us on 01273 523 388. Keep it or cancel it, but don't forget it.

Find Out More

Where to find us

We offer a range of Sexual Health & Contraception clinics at 3 sites across Brighton & Hove. Our HIV Outpatients clinic is based at the Lawson Unit

Clinics

We offer a mix of on the day and pre-booked appointments

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Brighton & Hove Sexual Health and Contraception Service

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How Can We Help? Brighton & Hove Sexual Health & Contraception Service (SHAC) is free, confidential & open to everyone. Keep it or cancel it If you don't need your appointment, there are 3 easy ways to cancel it. Text CANCEL to your SMS appointment reminder.

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Service update: We are currently experiencing extended waiting times for assessment in some parts of our adult service. Our team will review your referral as promptly as possible and where we have longer waits, someone will soon be in touch with you to discuss your needs.

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Out-of-hours crisis prevention support in Brighton, Eastbourne and St Leonards-On-Sea.

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Mindfulness of Eating Archives | Mindfulness Exercises

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Sean Fargo is the Founder of Mindfulness Exercises, a former Buddhist monk of 2 years, a trainer for the mindfulness program born at Google, an Integral Coach from New Ventures West, and an international mindfulness teacher trainer. He can be reached at Sean@MindfulnessExercises.com

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The Sussex Staff in Mind hub is a confidential support service for health and social care staff (both clinical and non-clinical) in Sussex. You do not need to inform your manager or GP when accessing the service.

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24/7 mental health telephone support and information service

Call and select option 2 or dial 0800 0309 500

The Sussex Mental Healthline offers listening support, advice, information and signposting to anyone experiencing difficulties, or who may be in crisis and in urgent need of help, with their mental health.

The service is free and is available to anyone of any age who is concerned about their own mental health or that of a relative or friend. This includes carers and healthcare professionals.

See below to find out more about this service or see our urgent help in a crisis page for additional support and information.

We welcome Text Relay calls and New Generation Text calls from hearing and speech impaired callers, on 0300 5000 101.

If you require support with physical health symptoms please call 111 and select option 1, and if your situation is a health emergency, please call 999.

What does Sussex Mental Healthline do?

Mental illness and distress can occur at any time and our service aims to support people when they need us. Through the Healthline we can provide advice, help and support 24 hours a day, 7 days a week.

Who will answer the telephone?

The Sussex Mental Healthline is staffed by a team of experienced operators. Although we are not a counselling service, all our operators will listen and help callers to identify and clarify their immediate problems and to explore ways of coping or suggest alternative avenues of help.

What sort of help do we offer?

Our operators can offer general advice regarding managing mental health issues and suggest tools and coping strategies.

We can give information about available mental health services, how to access them and details about a wide range of support and voluntary organisations, both local and national.

Will my call be confidential?

Calls will remain confidential within the services provided by Sussex Partnership. Electronic records are kept of all calls and calls are audio recorded.

In circumstances where a caller is expressing an immediate intent to commit a serious criminal act, endanger themselves or others, or when a child or adult is at risk, the Sussex Mental Health line will inform emergency services and local authorities as appropriate.

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Call and select option 2 or dial 0800 0309 500 The Sussex Mental Healthline offers listening support, advice, information and signposting to anyone experiencing difficulties, or who may be in crisis and in urgent need of help, with their mental health.

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Pathways to Health is a high quality, low-cost ear acupuncture service for people affected by stress, anxiety and depression, drug and alcohol dependency, mental health issues, and those living with Hepatitis C and HIV/AIDS in Brighton and Hove. The service also helps those dependent on tobacco who wish to give up smoking. Auricular acupuncture also helps to promote relaxation and a sense of well-being.

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LGBTplus mental health

LGBT+ people are at a greater risk of poor mental health and wellbeing. As a minority, you may have to deal with difficult experiences like discrimination because of your sexuality or gender identity. This can have an impact on your mental health. This section looks at issues that may affect LGBT+ people and how to get support. This information is for LGBT+ people and anyone interested in LGBT+ people mental health.

Overview

LGBT+ stands for lesbian, gay, bisexual and trans. The '+' is an inclusive term for people who don't fit into traditional categories of gender or sexuality.

Research shows that mental health problems, like depression and anxiety, are more common in the LGBT+ community.

There are specialist LGBT+ charities and mental health services that you may be able access for support.

The Equality Act 2010 states that no service provider or employer may discriminate against anyone because they are lesbian, gay, bisexual, trans, gender-fluid or non-binary.

What does LGBT+ mean?

What does LGBT+ mean?

'LGBT+' stands for lesbian, gay, bisexual, transgender (trans) and others. The LGBT+ community is diverse, and the plus aims to include all identities.

We have used the term LGBT+ in our factsheet. But we realise that people identify themselves in many ways and that some people may prefer a different term to what we have chosen.

Sometimes you might see organisations describing themselves as 'LGBTQ+' or 'LGBTQIA' instead.

What does gay, lesbian, and bisexual mean?

Bi people have lots of different terms to identify themselves, such as 'pansexual' or 'pan.' This refers to someone who feels romantic and sexual attraction to people regardless of their gender identity or sex.

What does trans mean?

Trans is a term that describes people who have a gender that's different from the sex they were assigned at birth, either male, female or intersex.

Many people who identify as transgender will have gender confirmation surgery or take hormones to help their body and appearance match with their gender identity. But not all transgender people will want or feel the need for medical support.

Transgender people can identify as a woman, man, a combination of the 2, or something completely different.

What does the '+' stand for?

The plus (+) recognises that many people do not identify as LGBT, but do not fit into traditional categories of gender or sexuality.

Gender is increasingly being understood as being on a spectrum, rather than being binary. More and more people are identifying themselves as being on a spectrum between man and woman or as non-gendered. Lots of people have their own words to describe themselves rather than being defined as a man or a woman. You may hear people refer to themselves as gender neutral, gender fluid or non-binary.

What does LGBTQ+ or LGBTQIA mean?

The 'Q' stands for 'queer' or 'questioning'. Queer used to be used as an insult, but some younger LGBT+ people have reclaimed the word for themselves. Other people who identify as LGBT+ find the term 'queer' offensive.

The 'I' stands for intersex. Intersex people may identify as male, female, or non-binary. Including the 'I' can be controversial as some intersex people do not identify as LGBT+ and do not want to be part of the community.

The A stands for asexual. This is a term used to describe people who do not feel any sexual attraction.

LGBT+ and mental illness

Why are LGBT+ people more likely to have a mental illness?

Being LGBT+ does not automatically mean you will have mental health issues. But you may be more likely to develop mental health issues. A review of studies on mental health issues in the LGBT+ community found the following:

LGBT+ people are at more risk of suicidal behaviour and self-harm than non-LGBT+ people.

Gay and bisexual men are 4 times more likely to attempt suicide across their lifetime than the rest of the population.

LGBT+ people are 1½ times more likely to develop depression and anxiety compared to the rest of the population.

67% of trans people had experienced depression in the previous year. And 46% had thought of ending their life.

Stonewall's 'Prescription for Change' report found lesbian and bisexual women had higher rates of suicidal thoughts and self-harm compared to women in general. Of all the common sexual identity groups, bisexual people most frequently have mental health problems, including depression, anxiety, self-harm and suicidality.

The reasons why there are higher rates of mental health issues among LGBT+ people are complex. There are many experiences that LGBT+ people will often have to deal with as a minority community, such as stigma, prejudice and discrimination.

Some of the common issues are shown below.

Stigma from the medical field

Early medical professionals thought being LGBT+ was a mental illness. Homosexuality was seen as 'part of the problem' and people needed psychiatric treatment. This changed in 1990 when the World Health Organisation removed homosexuality from their list of mental illnesses.

Up until recently the ICD listed gender identity disorders, such as people who have had gender confirmation surgery, as being a mental health disorder. In ICD 10 this was known as transsexualism. This is one of the reasons why the term transsexual may be offensive for some people. But in ICD-11 the term 'gender identity disorders' has been removed from the mental health category. And a new section on 'gender incongruence' has been included in the 'conditions related to sexual health' chapter.

This is a positive step for the trans community as 'being trans is no longer medically categorised as a mental health illness.

Discrimination and bullying

In 2018, the Government Equalities Office published the National LGBT survey. This survey showed that 40% of 108,100 responses had experienced a negative incident in the previous 12 months. The incident happened because they were part of the LBGT+ community. This statistic doesn't include incidents from people they live with.

The most common types of incidents are verbal abuse. 91% of LGBT+ people either did not report an incident at all or did not report it themselves. People said that they didn't report the incident because they felt:

that nothing would happen or change,

It isn't serious enough, or

It happens all the time.

Transgender people were around twice as likely to experience threats of physical or sexual harassment or violence compared with the LGBT community as a whole. The figures are 11% for those that identify as transgender, compared to 5% for the whole LGBT community. 6% transgender people have been physically assaulted.

Experiencing a hate crime can greatly increase the risk of mental health issues. It was found that 69% of LGBT+ people who had been the victim of a hate crime experienced depression and 76% reported episodes of anxiety.

A study of more than 15,000 workers found that 40% LGB+ employees and more than 55% of trans workers experienced conflict in the workplace over the last 12 months. This is compared to 29% of heterosexual and cisgender employees.

The same study also found that 16% of LGB+ workers and 18% of trans employees felt mentally unsafe in the workplace. This is compared to 10% of heterosexual workers.

19% of LGB+ employees have experienced verbal bullying from colleagues, customers or service users because of their sexual orientation in the last five years.

15% of LGB+ employees have experienced verbal homophobic bullying from their colleagues in the last five years.

25% of trans employees are made to use an inappropriate toilet in the workplace, or provided with none at all, during the early stages of transition.

Verbal, physical and sexual abuse is more commonly reported in transgender youth compared to cisgendered youth.

Nearly half of pupils who experience bullying have symptoms of depression.

You can find more information about 'Discrimination and mental health' by clicking here.

Coming out

For some people 'coming out' for the first time can be exciting and liberating. For others it can be difficult. It could be a combination of the two. It may not be a one-off event but something you do many times during your life.

If you come out and experience rejection, you may not want to come out again. You may feel that you have to hide your real self, which can affect your mental wellbeing and cause stress.

If you experience homophobia, biphobia or transphobia, you may turn these feelings inwards. This may lead to negative feelings about your own sexuality or gender identity. This can be called 'internalised homophobia or transphobia'.

Coming out to at least one supportive person, such as a friend or a work colleague, may lessen feelings of depression. It can increase your overall sense of wellbeing and self-esteem, compared to someone who does not come out at all.

But it's up to you to decide if, when and how you want to come out.

Young people

Research shows that young LGBT+ people are at more risk of mental health issues compared to people who don't identify as LGBT+:

Young LGBT+ adults are more likely to self-harm.

13% of those who identify as LGBT+ who are aged 18-24 have attempted to take their own life in the last year.

Symptoms of depression are more common and severe in young people who identify as LGBT+

Young LGBT+ adults are more likely to show symptoms of eating disorders.

Getting older

Many older LGBT+ people have experienced ill-treatment because of their sexual orientation or gender identity in the past. This could have been at work, from authority figures or their own family.

Some feel that their sexual orientation has, or will have, a negative effect on them when getting older. Their concerns are around future care needs, independence, mobility, health and housing.

Age UK have a section on their website for older members of the LGBT+ community. You can find the detailed of Age UK in the 'Useful Contacts' section below.

Substance abuse

In a report, 16% of LGBT+ said that they drank alcohol for more than 5 days per week in a 12-month period. This is compared to 10% of the non-LGBT+ community.

The report also showed that drinking increased for people aged 65+. Gay, bi-sexual and trans men are more likely to be affected compared with LGBT women and people who are non-binary.

LGBT+ people may be more likely to use drugs than heterosexual people. This is especially true for LGBT+ people between the ages of 18 - 24. Lesbian and bisexual women are more at risk of substance dependence than the rest of the population.

Heavy drinking or drug use can make existing mental health problems worse and potentially trigger new ones.

You can find more information about 'Drugs, alcohol and mental health' by clicking here.

Culture and identity

Black, Asian or minority ethnic (BAME) LGBT+ people may face additional barriers when accessing support. This is shown in the following statistics about the BAME LGBT+ community:

62% are more likely to experience depression,

8% fall under communities that are higher risk of attempting to take their own life,

18% have experienced difficulty trying to access healthcare services,

51% have experienced discrimination because of their ethnicity from others in their local LGBT community, and

this rises to 61% for black people who identify as LGBT+.

You can find more information about 'Black, Asian and Minority Ethnic and mental health' by clicking here.

Body image

You may feel pressure to look a certain way. 40% of adults who identify as LGBT are more likely to experience shame due to their body image, compared to 18% of non-LGBT people. Concern over body image can lead to an eating disorder or body dysmorphic disorder.

22% of people who experienced an eating disorder were from the BAME LGBT community, compared to 11% white LGBT community.

be very distracted with flaws in their physical appearance. These flaws will usually not exist or be very minor,

have repetitive behaviours, such as mirror checking, excessive grooming or seeking reassurance from others, and

have repetitive mental acts, such as comparing themselves to others.

The thoughts, feelings and behaviours can be difficult to manage and have a big effect on daily life. Such as issues with relationships, social situations and being able to function at work.

Most people with muscle dysmorphia, diet, do too much exercise and lift weights too often. This can sometimes cause bodily damage. Some people with the disorder use potentially dangerous steroids and other substances to make their body bigger.

Many gay and bisexual men report problems with eating disorders, with their weight, or their eating, in general.

You can find more information about:

Eating disorders by clicking here.

Anxiety disorders by clicking here.

HIV and medication

LGBT+ people living with HIV can find that their medication affects their emotional wellbeing. However, there are now many different anti-HIV drugs available. You could speak to your doctor for a medication review. There may be another type of medication that suits you better.

HIV specialists are very experienced in working with people who have depression and anxiety. If you have had any mental health problems, you should tell your HIV consultant when you start discussing treatment options.

Some anti-HIV medications and medication for mental illness cannot be taken together. But there are some which you can take together. You should discuss any medication issues with your HIV consultant and you're your psychiatrist or GP.

Accessing healthcare

LGBT+ people can experience more social isolation than the general population. This could make it harder to access support and treatment.

LGBT+ people and their carers may experience discrimination. This may affect their ability to access services and receive the most appropriate support.

A survey found that in gay and bisexual men who have accessed healthcare services in the previous year:

17% experienced inappropriate curiosity by healthcare professionals, and

10% of gay men and 40% of bisexual men weren't 'out' to anyone about their sexual orientation when seeking general medical care.

In the same survey it was found that:

30% of lesbians and 23% of bisexual women, have experienced inappropriate curiosity from healthcare staff,

27% of trans people have been 'outed' by healthcare staff without their consent, and

23% of LGBT+ people have heard negative or discriminatory remarks about people who identify as the same by healthcare staff.

Getting help

Where can I get help?

It is important to seek help and support if you or someone you know is experiencing mental health issues.

Here are some suggestions about where to get support:

Specialist LGBT+ mental health services

There are often free, or low cost, counselling services available for members of the LGBT+ community. You can find these by searching online or by asking your local LGBT+ service.

Some LGBT+ organisations also provide mental health support groups, mentoring and helplines. You can find local services by searching online for LGBT+ organisations in your area.

Some of these services are listed in the 'Useful contacts' section at the bottom of this page.

You can also call our advice service on 0808 801 0525 or email us at advice@rethink.org and we can look for you.

General mental health services

However, there are steps being taken to improve things. The government introduced the NHS Constitution, which says that we all have the right 'not to be unlawfully discriminated against in the provision of NHS services.' This includes sexual orientation and gender reassignment. All NHS services must comply with this principle.

Some NHS trusts have published their own LGBT+ guides for medical professionals.

If you are entitled to social care support, you can ask for direct payments. This means that your local authority gives you the money to buy the services you want. Direct payments give you more freedom to organise your own care. This means that you can choose a carer who understands and respects your lifestyle and who you feel comfortable with.

You can find more information about 'Direct payments' by clicking here.

LGBT+ support services

There are many organisations offering social and practical support to the LGBT+ community. There may be LGBT+ social groups, sports clubs or activities in your area that you could become involved in.

Many areas have services for younger people that can help with advice, support and meeting other LGBT+ people. Some areas also have services for older LGBT+ people to help them feel less isolated.

You can search online to find suitable services in your area.

Problems accessing services

What if I have problems accessing services?

Accessing general health services can be a difficult experience for someone who is LGBT+. People can be worried about disclosing their sexual orientation or gender identity to health professionals. This may be in case they are misunderstood, or the service cannot meet their needs.

You may decide to come out to your GP or any other medical professional. It may help to talk this through with someone beforehand. You could practice the conversation with a friend. You may prefer to do this with someone you do not know. For example, you could talk it through with someone on an LGBT+ helpline.

What are my rights as an LGBT+ person?

Under the Equality Act 2010, it is illegal for a service provider to directly, or indirectly, discriminate against anyone who identifies as LGBT+. The NHS and any other organisation that offers services is a service provider.

Stonewall have a guide called 'Protecting Patient Rights' with the General Medical Council. This is about protecting the rights of LGBT+ people in health services. You can find it at:
www.stonewall.org.uk/sites/default/files/protecting-patients-your-rights-as-lgb-people-3.pdf.

What if I am not happy with my treatment?

If you are not happy with your treatment, you can:

talk to your doctor about your treatment and ask for a second opinion,

get an advocate to help you speak to your doctor,

contact Patient Advice and Liaison Service (PALS) and see whether they can help, or

make a complaint.

There is more information about these options below.

You may feel that your treatment needs to be changed. If your doctor does not agree, you could ask for a second opinion. You are not legally entitled to a second opinion, but your doctor might agree to it if it would help with treatment options.

Some organisations may have specialist LGBT+ advocacy services. You can search online to see if there are any local advocacy services in your area. You can also call our advice service on 0808 801 0525 or email us at advice@rethink.org and we can look for you.

'PALS'
The Patient Advice and Liaison Service (PALS) at your NHS trust can try to help you with any problems or issues you have with an NHS service. You can find your local PALS' details at:
www.nhs.uk/service-search/other-services/Patient%20advice%20and%20liaison%20services%20(PALS)/LocationSearch/363.

You can find more information about:

Second opinions by clicking here.

Advocacy by clicking here.

Complaining about the NHS or social services by clicking here.

Useful contacts

Age UK
An organisation that offers guidance and support for older people who may be experiencing difficulties in accessing services or care. They have a section on their website which is written for older people of the LGBT+ community. It can be found using this link: www.ageuk.org.uk/information-advice/health-wellbeing/relationships-family/lgbt/

Telephone: 0800 678 1602 or 0800 055 6112
Email via website: www.ageuk.org.uk/contact-us/information-and-advice//
Website: www.ageuk.org.uk

The Asexual Visibility and Education Network
Hosts the world's largest online asexual community as well as a large archive of resources on asexuality. Provides email to support to people who identify as asexual and their friends and family.

Being Gay is Okay
A service that gives online information and advice for under 25-year olds.

Telephone: 01483 727667 (Tuesday and Sunday only, 7:30pm - 10pm)
Email via website: www.bgiok.org.uk/contact/contact_main.html
Website: www.bgiok.org.uk

The Beaumont Society
A national transgender support network offering emotional support via a weekly helpline, as well as general information and support groups

Telephone: 01582 412220 (open 24 hours a day, 365 days a year)
Address: The Beaumont Society, 27 Old Gloucester St, London, WC1N 3XX
Website: www.beaumontsociety.org.uk/

Equality Advisory and Support Service
An organisation that provides advice on discrimination and human rights issues

Telephone: 0808 800 0082, (9am-7pm Monday to Friday, 10am-2pm Saturday)
Text phone: 0808 800 0084
Address: FREEPOST EASS HELPLINE FPN6521
Email via website: www.equalityadvisoryservice.com/app/ask/session/L3RpbWUvMTQ5Nzg3MDY0MS9zaWQvRFh2ZE92bG4%3D
Website: www.equalityadvisoryservice.com

GIRES (Gender Identity Research and Education)
A charity that provides information for transgender people and medical professionals, including research and links to support groups.

GMFA (Gay Men Fight Aids)
A gay men's health charity with lots of useful information on their website.

Email via website: www.gmfa.org.uk/Pages/Contact.aspx
Website: www.gmfa.org.uk

Pink Therapy
Pink Therapy has a directory listing qualified therapists throughout the UK who work with the LGBT+ community from a positive stance.

Mind Out
A mental health service for LGBT+ people which provides advice, information, advocacy, peer support groups, mentoring and wellbeing events.

Stonewall
A charity for all LGBT+ people both in the UK and abroad. They can provide information and advice. They have a database that can help you find local lesbian, gay and bisexual community groups or services.

Switchboard LGBT+
A service that gives national information and a listening service over phone and email and instant messaging. All volunteers identify as LGBT+ so the person answering the telephone will have an understanding of your situation. They are based in London but do take calls from the whole of the UK.

Local support. This list does not include local support in all areas of the country.

Antidote
A service that offers information and support exclusively to LGBT+ people around drugs, alcohol and addiction. Part of London Friend's service.

Birmingham LGBT Centre
Voluntary organisation providing advice and support to LGBT+ people in Birmingham. Offers counselling, well-being services and wide range of support groups.

ELOP (East London Out Project)
A London based LGBT mental health and wellbeing centre offering a holistic approach. They offer counselling, support groups, advocacy and young people's services.

Leicester LGBT Centre
Voluntary organisation providing support to LGBT+ people in Leicester, Leicestershire and Rutland. Offers counselling and wide range of support groups.

LGBT Foundation
A Manchester based charity offering mental health services and resources to the LGBT community. This includes befriending, free counseling and a support helpline.

London Friend
A long-running LGBT+ charity which offers low-cost counselling, drug and alcohol services as well as social and support groups. Based in North London.

Metro
Provides health, community and youth services across London and the south east of England. Mental health support includes counselling, mental health drop-in, sexual health counselling and advocacy.

Telephone: 020 8305 5000
Email: hello@metrocharity.org.uk
Website: www.metrocentreonline.org

Opening Doors London
Provides a range of services and activities for LGBT+ people over 50 in London.

Outcome
An LGBT+ mental health service run through Mind in Islington, offering psychotherapy, counselling, art therapy, alternative therapies and activities.

Support U
Leading lesbian, gay, bisexual and transgender (LGBTQ+) help and support service based in the south east of England.

Telephone: 0118 321 9111
Address: 15 Castle Street, Reading. RG1 7SB
Website: www.supportu.org

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LGBT+ people are at a greater risk of poor mental health and wellbeing. As a minority, you may have to deal with difficult experiences like discrimination because of your sexuality or gender identity. This can have an impact on your mental health. This section looks at issues that may affect LGBT+ people and how to get support.

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Campaign Against Living Miserably (CALM)

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We're the Campaign Against Living Miserably (CALM) and we're uniting the UK against suicide.

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Depression Alliance – Helping Stop Depression

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Mental Health Resources for Black people and PoC

Black Minds Matter's mission is to connect Black individuals and families with free mental health services - by professional Black therapists to support their mental health. To make this happen, they want to make mental health topics more relevant and accessible for all Black people in the U.K., removing the stigma and remodelling the services to be relevant for the Black community.

We are lifting the silence on mental health issues and raising awareness in communities. By opening up the conversation and developing services, we are ensuring that people can find and receive the support they need.

Therapy for black girls is an online space dedicated to encouraging the mental wellness of Black women and girls. They offer women a chance to not only find an appropriate therapist, but also access resources and discussions around mental health without stigma.

BAATN is the U.K's largest community of mental health professionals for people of Black, African, South Asian and Caribbean heritage. They connect people to therapists around the UK and provide free resources and services as well.

Rainbow Noir is a volunteer led social, peer support and community action group, which celebrates and platforms people of colour who identify as Lesbian, Gay, Bisexual, Trans*, Queer and/or Intersex (LGBTQI). We exist to provide a voice for LGBTQI people of colour in Greater Manchester and the North West. As a community and as individuals we are too often silenced or forgotten about. We strive to influence change within and outside of the LGBTQI community on a local and a national level. As well as a commitment to represent and platform LGBTQI people of colour and our communities, one of our soul aims from our very beginning, is been to create a space of our own, places to feel safe, where LGBTQI people of colour can meet, hang out, form friendships and find community. We create monthly social spaces both online and in person.

In March 2019, Mind launched a brand new programme working with young Black men. The three year programme works with 11 to 30 year-olds by offering a range of tailored local services working specifically with young Black men. The aim of the programme is to increase understanding of mental health problems, reduce the stigma surrounding them and learn about how and where to seek help when you need it. The programme has been guided by a steering group of nine young Black men, who use their insights and experience to guide the programme. We are working with five local Minds to deliver this programme: Coventry and Warwickshire Mind, Lambeth and Southwark Mind, City, Hackney and Waltham Forest Mind, Mind in Haringey and Leeds Mind.

We improve the lives of people severely affected by mental illness through our network of local groups and services, expert information and successful campaigning. Our goal is to make sure everyone affected by severe mental illness has a good quality of life.

Black Thrive is a partnership between communities, statutory organisations, voluntary and private sector. They work together to reduce the inequality and injustices experienced by Black people in mental health services. They address the barriers which lead to poorer outcomes across a range of social factors, such as education, employment, housing, and so on, all of which may negatively impact one's health and wellbeing.

Sharing Voices Bradford (SVB) is a community development mental health organisation actively supporting and working with diverse minority communities of Bradford. Sharing Voices Bradford was established on the basis that an individual's mental health experiences often arise from issues around: poverty, racism, unemployment, loneliness, family conflicts, relationship difficulties, and other socio-economic and personal factors that cannot be merely understood through biological terms alone. Understanding where an individual is, on their journey of recovery, listening to peoples own explanation and helping find solutions based on their needs, is a key part of our work. We are committed to working with BME communities and service providers to improve services and promote mental health well being for people living with mental distress. We look forward to working with you to achieve our aims and objectives.

Podcasts

Well-being in the workplace

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Mental Health Resources for Black people and PoC - ILPA

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Mental Health Resources for Black people and PoC Black Minds Matter UK Black Minds Matter's mission is to connect Black individuals and families with free mental health services - by professional Black therapists to support their mental health. To make this happen, they want to make mental health topics more relevant and accessible for all [...]

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There are a lot of excellent mental health resources out there, and quite a few of them are actually free. Here are some of the good mental health workbooks and worksheets that I've come across. They're based on therapeutic approaches that have proven to be effective.

This page is updated regularly, but the availability of these resources is subject to change without notice.

Acceptance and Commitment Therapy (ACT)

Acceptance and commitment therapy identifies fusion with thoughts and resistance to uncomfortable inner experiences as key sources of distress. The therapy works on increasing psychological flexibility and choosing committed actions based on values.

Cognitive Behavioural Therapy (CBT)

CBT is an evidence-based treatment for a variety of different mental illnesses. A key element of CBT is identifying evidence to challenge cognitive distortions. This can sometimes be difficult to do without working with a therapist, but there are plenty of self-help resources to help you try on your own.

Here are links to some free CBT worksheets and workbooks:

Exeter University workbooks:

Flinders University workbooks:

Managing Depression: A Self-Help Skills Resource for Women Living with Depression During Pregnancy, After Delivery, and Beyond

NHS inform: self-help guides for anxiety, depression, trauma-informed CBT, and other topics

Dialectical Behaviour Therapy (DBT)

DBT is very skill-based, and while it's used most often for borderline personality disorder, many of the skills can also be useful to people with other mental health issues.

ere are links to some free DBT worksheets and workbooks:

Other Mental Health Workbooks & Worksheets

Between Sessions Resources:

Large Collections of Worksheets

GetSelfHelp: worksheets galore on a variety of topics

PositivePsychology.com: info and worksheets based on a number of different therapy models, including CBT, DBT, and positive psychotherapy

Psychology Tools: has a wide variety of worksheets, including CBT and DBT-based

Therapist Aid: worksheets that are geared for therapists to use with their clients.

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Free Mental Health Workbooks: ACT, CBT, DBT, and More

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There are a lot of excellent mental health resources out there, and quite a few of them are actually free. Here are some of the good mental health workbooks and worksheets that I've come across. They're based on therapeutic approaches that have proven to be effective.

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Work that involves supporting people through difficult times can be highly rewarding - it can also be very exhausting. The stress and demands of this type of work can become overwhelming and can result in work-induced stress and trauma.

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Support for families bereaved by and dealing with death through suicide

Winston's Wish offers specialist suicide bereavement support for families, children and young people (up to 25) when someone important has taken their own life. We have supported many families bereaved by suicide and are a member of the Suicide Bereavement Support Partnership. Below is information, guidance and resources on how to talk to children about suicide and support them when their mum, dad, brother, sister or other important person has died by suicide.

Families bereaved by and dealing with loss from suicide may also have to face agonising questions, intrusive public scrutiny and cope with extra emotions such as guilt, shame and self-blame. Children and young people may need extra support to help them cope with their grief.

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Support for families bereaved by and dealing with death through suicide Winston's Wish offers specialist suicide bereavement support for families, children and young people (up to 25) when someone important has taken their own life. We have supported many families bereaved by suicide and are a member of the Suicide Bereavement Support Partnership.