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According to government data, up to 90 percent of people addicted to alcohol also smoke. The connection goes the other way too. Smokers are more likely to drink alcohol and have a 2.7 times greater risk of becoming alcohol dependent than non-smokers. While smoking rates overall have steadily declined over the past three decades, the smoking rate among alcoholics has remained persistently high

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We all know that quitting smoking improves physical health.

But it can also boost your mental health and wellbeing: it can improve mood and help relieve stress, anxiety and depression.

Smoking, anxiety and mood

Most smokers say they want to stop, but some continue because smoking seems to relieve stress and anxiety.

It's a common belief that smoking helps you relax. But smoking actually increases anxiety and tension.

Adults with depression are much more likely to smoke than adults without depression.

Why it feels like smoking helps us relax

Smoking cigarettes interferes with certain chemicals in the brain.

When smokers haven't had a cigarette for a while, the craving for another one makes them feel irritable and anxious.

These feelings can be temporarily relieved when they light up a cigarette. So smokers associate the improved mood with smoking.

In fact, it's the effects of smoking itself that's likely to have caused the anxiety in the first place.

Cutting out smoking does improve mood and reduces anxiety.

The mental health benefits of quitting smoking

When people stop smoking, studies show:

anxiety, depression and stress levels are lower

quality of life and positive mood improve

the dosage of some medicines used to treat mental health problems can be reduced

Smokers with mental health problems

People with mental health problems, including anxiety, depression or schizophrenia:

are much more likely to smoke than the general population

tend to smoke more heavily

die on average 10 to 20 years earlier than those who don't experience mental health problems - smoking plays a major role in this difference in life expectancy

need higher doses of some antipsychotic medicines and antidepressants because smoking interferes with the way these medicines work

Stopping smoking can be as effective as antidepressants

People with mental health problems are likely to feel much calmer and more positive, and have a better quality of life, after giving up smoking.

Evidence suggests the beneficial effect of stopping smoking on symptoms of anxiety and depression can equal that of taking antidepressants.

Tips to stop smoking

If you want to stop smoking, contact your local stop smoking service, which provides the best chance of stopping completely and forever.

Here are some ways to boost your chances of stopping smoking for good.

Use stop smoking treatments like nicotine replacement therapy (NRT) or e-cigarettes.

See an NHS stop smoking expert. It's free and will increase your chances of quitting for good. You can talk about which stop smoking aids will work best for you, and they can provide additional support such as advice on coping with cravings. They can also talk to you about a stop smoking medicine available on prescription, called bupropion (Zyban).

If you're not as successful as you want to be, you'll still have learnt something to help you next time. The more comfortable you are using the support available, the better prepared you'll be for stopping completely next time.

If you take antipsychotic medicines or antidepressants, it's important you talk to your GP or psychiatrist before you stop smoking. The dosage of these medicines may need to be monitored and the amount you need to take could be reduced.

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Find out how stopping smoking can help your mental health by improving your mood and easing stress and symptoms of anxiety and depression.

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Something that I would talk about is the link between smoking, anxiety and mood. most people will state that smoking helps to relieve stress and anxiety but it actually increase anxiety and attention according the the NHS website "stop smoking for your mental health"

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By eating regularly, you will keep your blood sugar levels consistent. So why is this a good thing? When blood sugar drops, it leads to tiredness and irritability, and inconsistent blood-sugar levels have even been linked to mood disorders including depression and anxiety. If your blood sugar spikes, this will be followed by a dip and you’ll be hit by these issues.

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Dehydration can impact your mental well-being by making it harder for you to think clearly and focus

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BBC HOW DIET CAN AFFECT YOUR MENTAL WELLBEING

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BBC HOW DIET CAN AFFECT YOUR MENTAL WELLBEING

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"Dehydration can also lead to cravings for unhealthy food like crisps, and refined carbohydrates and drinks containing alcohol and caffeine, which have diuretic effects on the body. Alcohol reduces cognitive function by dehydrating the body as it requires water to expel the alcohol from the bloodstream and this leads to the hangover symptoms the next morning. Fizzy drinks containing sugar may give a quick energy high, which mentally alerts you, but this is followed by sugar dip which leads to an energy low and mental tiredness"

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As the world has changed drastically since the start of the pandemic, it may well be your diet has too. But does the food you eat really affect your mental wellbeing? We asked the experts.

By eating regularly, you will keep your blood sugar levels consistent. So why is this a good thing? When blood sugar drops, it leads to tiredness and irritability, and inconsistent blood-sugar levels have even been linked to mood disorders including depression and anxiety. If your blood sugar spikes, this will be followed by a dip and you'll be hit by these issues. So eating erratically might be doing more harm than just leaving you with a rumbly tummy.

Nutritionist Sonal Shah explains, "If you get hungry often in the day and this affects your mood, concentration and energy levels, then eating at regular intervals is important. Eating every three to four hours is fine to prevent one's energy levels dropping as a result of blood-sugar levels dipping".

But the Nutritionist Resource member warns this doesn't mean you should eat all the time: "It's not ideal to continuously snack on foods throughout the day, as this grazing doesn't allow the appetite and insulin hormones to regulate optimally".

Drink plenty of fluids

Dehydration can impact your mental wellbeing by making it harder for you to think clearly and focus .

Shah says: "Dehydration is seen by the body as a stressor, leading to symptoms of low energy, poor focus, confusion and irritation. The brain cells require water just as the body does, and this explains why individuals who are dehydrated are more susceptible to mental stress. Water helps blood flow, so if there isn't enough water to help clear the toxins out of the body, this leaves one feeling weak.

"Dehydration can also lead to cravings for unhealthy food like crisps, and refined carbohydrates and drinks containing alcohol and caffeine, which have diuretic effects on the body. Alcohol reduces cognitive function by dehydrating the body as it requires water to expel the alcohol from the bloodstream and this leads to the hangover symptoms the next morning. Fizzy drinks containing sugar may give a quick energy high, which mentally alerts you, but this is followed by sugar dip which leads to an energy low and mental tiredness".

Felice Jacka, Professor of Nutritional Psychiatry and Director of the Food & Mood Centre at Deakin University, focuses on links between diet, gut health and mental and brain health.

She explains: "Extensive and consistent research tells us that healthier diets protect against depression. Given that depression is the leading cause of global disability, this is critical to understand.

"Indeed, these links are seen after taking into account important factors that can affect both diet and mental health, such as education and income, other health behaviours and body weight. More recently, evidence from randomised controlled trials tells us that helping people with depression to improve the quality of their diets can have a substantial benefit to their mental health and functioning. In these trials, the diet that had the major benefit was one designed to mimic a traditional Mediterranean diet, high in wholegrains, vegetables, fruits, fish and olive oil."

Shah adds: "A balanced diet feeds the brain, providing it with the nutrients it needs to support a positive mood, and improve signalling pathways between brain cells for optimal brain function. The nutrients required to support a healthy mind and brain are so vast and it's important to consume a varied diet and supplement nutrients that are low or missing in the diet."

Try to avoid junk food when you're tired

Recent science tells us there's a reason why we're tempted by those high-carb, sugar and fat products when we're tired. If this is a short-term problem or one off, it's not likely to cause issues in the long term, but if it's ongoing it can become a chicken-and-egg situation.

"Certain foods can impact digestion and make you feel unwell, and this is intricately related to mood", says Shah. She continues: "An example is feeling uncomfortably bloated, which leads to sluggish feelings accompanied by a brain fog, and this then impairs mental clarity. It swings both ways, so if you feel tired, with this low mental focus, anxiety, irritation and mood, you may reach for refined foods low in vitamins and minerals, which give you a quick high that is short lived."

The same applies to comfort eating when stressed. "Comfort eating is emotional eating, and the triggers and reasons for it vary from individual to individual.... Food shouldn't be used as a way to control emotions. Habits and eating behaviours take time to address, and I would recommend working with therapists to establish the reasons for them and heal them", continues Shah.

While there is a relationship between regular consumption of processed food and low mood , it's hard to distinguish between cause and effect.

"Foods and drinks with added sugars, such as soft drinks, are very problematic to health. Many studies from around the world show that diets high in these types of foods - as well as those with added fats, salt and highly-processed flours - are linked to worse mental health as well as obesity, heart disease, diabetes and other conditions", says Jacka.

Professor Jacka goes further: "In animal studies, sugar and 'western diets' lead to problems in both behaviour and cognition, at least partly through a detrimental impact on a part of the brain called the hippocampus. We've also shown that unhealthy diets are closely linked to a smaller hippocampus in humans, while a healthy diet is linked to a larger hippocampus. The hippocampus is a key part of the brain involved in learning and memory, as well as mental health, so this has important implications for people from childhood through to old age."

Shah adds: "To break away from a processed food diet involves changing the taste buds so they become less tickled by junk food and begin to crave healthier foods.... So it's a change of lifestyle and looking deeper into why the person is reaching for a certain food in the first place. Ask yourself: Is it work stress, anxiety, depression or lack of motivation?"

There has been a lot of scientific focus on the role of the gut in fighting depression in recent years. A good diet, particularly one that is diverse and high in plants and seeds, has been linked to reduced levels of depression in a number of studies. Conversely, a diet low in variety and fibre has been linked to a greater risk of depression. "The link between food and mood has been confirmed by recent randomised clinical trials in humans", writes Tim Spector, Professor of Genetic Epidemiology at King's College London, in his book .

"There is a huge amount of effort going into research in this field around the world now", says Professor Jacka. "Diet is one of the most important factors affecting the health of the gut and its bacteria (and it does this very quickly), whilst we also now know that the gut bacteria (microbiota) play a critical role in the health of our immune system, our metabolism, our gene expression, and our mental and brain health."

Avoid binge drinking

One way we know that the gut is dramatically affected is through heavy drinking. "Excessive (binge) drinking appears to damage the lining of the gut, which can promote inflammation. Inflammation, in turn, increases the risk of a host of diseases, including depression."

Can you improve your mental health by eating better?

Professor Jacka describes her work in treating people with depression through diet and lifestyle changes. "In our SMILES trial , which was the first randomised controlled trial of dietary improvement for people with moderate to severe clinical depression, we showed very large benefits to depressive illness of adopting a Mediterranean-style diet over a three-month period. We also showed that the more people improved their diets, the more their depression improved.

"We are now doing a lot of work to support changes to the healthcare system in Australia to ensure that people with depression have access to support to improve their health behaviours - particularly diet and exercise - as a fundamental part of their treatment."

Should you make changes to your diet if you're concerned about your mental health? "Seek a therapist to help with mental health, working alongside a nutritional therapist who can slowly help you transform your diet, educate you on why a balanced diet is important and unpeel areas of concern", says Shah. "Changes to a diet cannot be made if the individual doesn't have the mind-set or motivation to implement them step by step. Keeping a journal helps, as some days an individual may feel more motivated than other days, and logging this alongside a food diary can heighten awareness of areas that need to be worked on", she concludes.
If you are concerned about your mental health, help and support is available .

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How diet can affect your mental wellbeing

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You probably imagined 2020 panning out very differently. And as the world has drastically changed - it may well be that your diet has too. But could the food you eat help or hinder you emotionally as well as physically? We asked the experts about how diet impacts mental wellbeing.

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A healthy diet can boost brain function and improve mood, research suggests that deficiencies in certain nutrients may contribute to conditions such as depression, bipolar disorder, schizophrenia, and obsessive compulsive disorder.

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In recent years, more attention has been paid to the astounding and far-reaching effects that food can have on our health. In addition to playing a role in maintaining a healthy weight and staving off cardiovascular disease, our diet can also influence our resistance to disease, our likelihood of developing cancer, and may even help preserve cognitive function as we age.

With that in mind, it should come as no surprise that nutrition affects mental health as well. A healthy diet can boost brain function and improve mood, but research also suggests that deficiencies in certain nutrients may contribute to or exacerbate conditions such as depression, bipolar disorder, schizophrenia, and obsessive compulsive disorder (OCD).

It is commonly accepted knowledge that serotonin helps regulate sleep, appetite, moods, and pain. Did you know that 95% of your serotonin is produced in your gastrointestinal tract? Specifically, production is influenced by the "good" bacteria in your gut. These good bacteria serve as a protection in the gut, limit inflammation, help you absorb nutrients, and "activate neural pathways that travel directly between the gut and the brain" .

While simply making changes to your diet is no substitute for other forms of mental health treatment such as medication or therapy, eating healthy may help alleviate or manage symptoms. When studies of the traditional Japanese or Mediterranea diets were compared to a typical Western diet, researchers found " the risk of depression is 25-35% lower in those who eat traditional diets ". These traditional diets do not contain processed and refined foods or sugars, but rather are fresh, unprocessed, or even fermented (fermentation can act as a natural probiotic).

With these direct links between mental health and diet, consider the following suggestions that can also improve your mental health (and diet):

Sugar is not your friend.

We've all heard this before, but the science behind what sugar does to our system is most relevant. Many of us have been guilty of reaching for a candy bar when we're feeling stressed or sad. However, that sugar boost might leave you feeling worse, rather than better. Studies have proven a connection between diets that are high in refined sugars and impaired brain function , including symptoms of mood disorders like depression. Anything that provides an artificial spike and has addictive properties (like sugar), might feel good in the moment but has a negative impact on our health, both physical and mental. Those delicious refined sugars promote inflammation and stress and take up valuable real estate in the body. Our bodies need nourishment and the food we eat is the most critical source of that nourishment.

Be nice to your gut.

Your gut exerts a tremendous amount of influence on the rest of your body, including your mental health. Poor gut health has been linked to mental illnesses such as depression and anxiety. When your gut gets inflamed, that inflammation places so much stress on your system that you release molecules that directly influence brain function.

To keep your gut (and your brain) happy, make sure your diet includes things like probiotics, fruit, vegetables, and beans . Probiotics are living organisms that can help suppress inflammation in the gut and repair intestinal linings. By addressing these inflammatory properties in your gut, the harmful molecules referenced above are no longer released. Studies have been conducted on both humans and animals that show probiotics can lead to reductions in anxiety and depressive symptoms. If that's not an excellent argument for probiotics, we don't know what is! They may not be the cure, but a healthy body is the low-hanging fruit that anyone can work towards.

Just remember, not all probiotics are created equal and just because a food package says it has probiotics, that does not mean they are the right kind or of the right quality. Probiotics are not a term heavily regulated by the FDA and so there is a wide range of what companies can claim. For example, they are permitted to claim probiotics that are both live and dead! If the probiotic is dead, it is not going to give you any benefit, although it might be cheaper. Probiotics are so sensitive to temperature and storage time that many probiotic products are not viable by the time they are purchased . How do we get around this? The best way is to research; vet the brand, the product, and the processes that get the probiotic to market. Like everything we put in or on our bodies, understanding what is in it and how it is made will help you know the effects it could have on your entire system and your health.

In recent years, more attention has been paid to the astounding and far-reaching effects that food can have on our health. In addition to playing a role in maintaining a healthy weight and staving off cardiovascular disease, our diet can also influence our resistance to disease, our likelihood of developing cancer, and may even help preserve cognitive function as we age.

With that in mind, it should come as no surprise that nutrition affects mental health as well. A healthy diet can boost brain function and improve mood, but research also suggests that deficiencies in certain nutrients may contribute to or exacerbate conditions such as depression, bipolar disorder, schizophrenia, and obsessive compulsive disorder (OCD).

It is commonly accepted knowledge that serotonin helps regulate sleep, appetite, moods, and pain. Did you know that 95% of your serotonin is produced in your gastrointestinal tract? Specifically, production is influenced by the "good" bacteria in your gut. These good bacteria serve as a protection in the gut, limit inflammation, help you absorb nutrients, and "activate neural pathways that travel directly between the gut and the brain" .

While simply making changes to your diet is no substitute for other forms of mental health treatment such as medication or therapy, eating healthy may help alleviate or manage symptoms. When studies of the traditional Japanese or Mediterranea diets were compared to a typical Western diet, researchers found " the risk of depression is 25-35% lower in those who eat traditional diets ". These traditional diets do not contain processed and refined foods or sugars, but rather are fresh, unprocessed, or even fermented (fermentation can act as a natural probiotic).

With these direct links between mental health and diet, consider the following suggestions that can also improve your mental health (and diet):

Sugar is not your friend.

We've all heard this before, but the science behind what sugar does to our system is most relevant. Many of us have been guilty of reaching for a candy bar when we're feeling stressed or sad. However, that sugar boost might leave you feeling worse, rather than better. Studies have proven a connection between diets that are high in refined sugars and impaired brain function , including symptoms of mood disorders like depression. Anything that provides an artificial spike and has addictive properties (like sugar), might feel good in the moment but has a negative impact on our health, both physical and mental. Those delicious refined sugars promote inflammation and stress and take up valuable real estate in the body. Our bodies need nourishment and the food we eat is the most critical source of that nourishment.

Be nice to your gut.

Your gut exerts a tremendous amount of influence on the rest of your body, including your mental health. Poor gut health has been linked to mental illnesses such as depression and anxiety. When your gut gets inflamed, that inflammation places so much stress on your system that you release molecules that directly influence brain function.

To keep your gut (and your brain) happy, make sure your diet includes things like probiotics, fruit, vegetables, and beans . Probiotics are living organisms that can help suppress inflammation in the gut and repair intestinal linings. By addressing these inflammatory properties in your gut, the harmful molecules referenced above are no longer released. Studies have been conducted on both humans and animals that show probiotics can lead to reductions in anxiety and depressive symptoms. If that's not an excellent argument for probiotics, we don't know what is! They may not be the cure, but a healthy body is the low-hanging fruit that anyone can work towards.

Just remember, not all probiotics are created equal and just because a food package says it has probiotics, that does not mean they are the right kind or of the right quality. Probiotics are not a term heavily regulated by the FDA and so there is a wide range of what companies can claim. For example, they are permitted to claim probiotics that are both live and dead! If the probiotic is dead, it is not going to give you any benefit, although it might be cheaper. Probiotics are so sensitive to temperature and storage time that many probiotic products are not viable by the time they are purchased . How do we get around this? The best way is to research; vet the brand, the product, and the processes that get the probiotic to market. Like everything we put in or on our bodies, understanding what is in it and how it is made will help you know the effects it could have on your entire system and your health.

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Nutrition and Mental Health - 1907 Foundation

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In recent years, more attention has been paid to the astounding and far-reaching effects that food can have on our health. In addition to playing a role in maintaining a healthy weight and staving off cardiovascular disease, our diet can also influence our resistance to disease, our likelihood of de

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Physical activity and mental wellbeing are closely linked. Sometimes the best thing we can do for our mental health is to get up and move around.

Physical activity can do this in a range of ways: it raises self-esteem, encourages us by setting and achieving goals, and of course causing chemical changes in the brain that positively affect mood.

It can also improve mental health in a more indirect way, by strengthening our bodies and helping to keep them safe and healthy.

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HOW MUCH EXERCISE SHOULD WE DO TO PROTECT OUR MENTAL HEALTH? 

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HOW MUCH EXERCISE SHOULD WE DO TO PROTECT OUR MENTAL HEALTH? 

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At least 150 minutes moderate intensity activity, 75 minutes’ vigorous activity, or a mixture of both.

moderate --> brisk walking, water aerobics, riding bike, dancing.

vigorous --> swimming, running, skipping, gymnastics.

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Hammersmith, Fulham, Ealing and Hounslow Mind

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How exercise can improve your mental health

Written by Elion Grajcevci.

Physical activity and mental wellbeing are closely linked. Sometimes the best thing we can do for our mental health is to get up and move around.

Being active is one of the five ways to wellbeing, which are a range of evidence-based practices shown to improve mental health and wellbeing.

How physical exercise can help mental health

Physical activity can do this in a range of ways: it raises self-esteem, encourages us by setting and achieving goals, and of course causing chemical changes in the brain that positively affect mood.

It can also improve mental health in a more indirect way, by strengthening our bodies and helping to keep them safe and healthy.

Many of the conditions shown here could potentially cause enough stress to negatively impact a person's mental health. Exercising proactively reduces the risk of developing these conditions, so in a way it helps reduce the total stress over the span of our lives.

The idea of the stress bucket is useful here: everything in your life that causes stress adds more water to your bucket. Each of those conditions above could add a lot of water to it. Physical activity is like an umbrella that protects the buckets from overflowing.

How much exercise should we do to protect our mental health?

While nothing is guaranteed to protect our mental health, the UK Chief Medical Officers' Guidelines recommend that adults should do the following weekly:

at least 150 minutes moderate intensity activity, 75 minutes' vigorous activity, or a mixture of both

strengthening activities on two days

reducing extended periods of sitting

Moderate intensity exercise

Moderate intensity activity will increase your heart rate and body temperature. If you can talk, but not sing whilst engaging in the activity, it is likely moderate intensity.

Examples include:

brisk walking

water aerobics

riding a bike

dancing

doubles tennis

pushing a lawn mower

hiking

rollerblading

Vigorous intensity exercise

Vigorous intensity activity will increase your heart rate further, as well as causing harder and faster breathing. You will struggle to speak without pausing for breath at this intensity.

Examples include:

running

swimming

riding a bike fast or on hills

walking up the stairs

sports, like football, rugby, netball and hockey

skipping

aerobics

gymnastics

martial arts

Muscle strengthening exercise

Muscle strengthening activities might not cause hard and fast breathing the way vigorous intensity activities do. However, they will require you to take breaks after engaging in them before re-engaging.

Examples include:

carrying heavy shopping bags

yoga

pilates

tai chi

lifting weights

working with resistance bands

doing exercises that use your own body weight, such as push-ups and sit-ups

heavy gardening, such as digging and shovelling

wheeling a wheelchair

lifting and carrying children

Very vigorous exercise

Very vigorous activity can also contribute to your weekly physical activity. They are characterised by short bursts of maximum effort with intervals of rest.

Examples include:

lifting heavy weights

circuit training

sprinting up hills

interval running

running up stairs

spinning classes

If you are not currently meeting the physical activity guidelines, it is worth reflecting on what activities would be best for you to engage in. Consider what you might have enjoyed in the past or what you might enjoy now based on your preference and personality. For example, if you don't enjoy the feeling of exertion associated with vigorous physical activity, but enjoy having a chat with a friend or family member, a brisk walk in the park with them might be a more enjoyable way to meet the guidelines, and one you're more likely to engage in.

It is also worth thinking about the ways in which these activities can be fulfilling beyond just the exercise. Team sports such as football, basketball, and netball can help us meet new people. Even something as simple as moving the lawn helps improve your surroundings while getting exercise, or hiking lets us engage with nature and our surroundings in a meaningful way.

Engaging in physical activity can feel like a chore, another things that needs to be crammed into our already busy and tiresome week. However, there are real benefits both physically and mentally, that can help us enjoy a better quality of life for many years to come.

Resources

Read more tips that can improve your physical and mental health, or learn why sleep is important for our mental health.

Sign up for our Newsletters

Sign up here for our monthly newsletters of mental health tips and advice, as well as to know what we're up to.

We have newsletters for adults, children and young people, parents, and education staff.

Posted on: 30th May 2023

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How exercise can improve your mental health - Hammersmith, Fulham, Ealing and Hounslow Mind

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Exercise is one of the best ways we can improve our mental health. We look at how it works, and how you can get started.

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Alcohol affects the part of your brain that controls inhibition, so you may feel relaxed, less anxious, and more confident after a drink. But these effects quickly wear off. The chemical changes in your brain can soon lead to more negative feelings, such as anger,depression or anxiety, regardless of your mood.

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In certain cases, using recreational drugs can lead to long-term mental health problems. For example, taking they might lead to depression or schizophrenia. Or they may cause similar feelings to those you already experience as part of a mental health problem. You may also depend on recreational drugs and alcohol to help with feelings that you struggle to deal with in other ways. If you use drugs and alcohol in this way, you may be experiencing addiction.

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"When I was using, I didn't have to be me. I could put on a persona or a mask; I could be a totally different person." - mind

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"When I was using, I didn't have to be me. I could put on a persona or a mask; I could be a totally different person." - mind

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HOW DRUGS AND ALCOHOL CAN AFFECT YOUR MENTAL HEALTH

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HOW DRUGS AND ALCOHOL CAN AFFECT YOUR MENTAL HEALTH

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How drugs and alcohol can affect your mental health

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Read about the different ways that recreational drugs can affect your mental health.

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How do drugs and alcohol affect mental health?

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This section explains how using drugs and alcohol can affect your mental health. It also explains how you can get help to stop using drugs and alcohol. In this section, 'drugs' means recreational drugs, alcohol, or prescription drugs. When someone with a mental illness also uses drugs, doctors call this 'dual diagnosis' or 'co-occurring diagnosis'.

If you would like more advice or information you can contact our Advice and Information Service by clicking .

Overview

There are many reasons why you might use drugs and alcohol.

Some people use them to try and deal with their symptoms of their mental illness. This is called 'self-medication'.

Drugs and alcohol can make the symptoms of your mental illness worse.

Some drugs may make it more likely for you to get a mental illness, and they may make it harder to treat.

Mental health, and drug and alcohol services should work together to give you the support you need.

If you have any problems getting help, you could make a complaint.

Need more advice?

If you need more advice or information you can contact our Advice and Information Service.

About

How can drugs and alcohol affect my mental health?

People use drugs and drink alcohol for lots of different reasons. Whatever your reason, using drugs or alcohol may have a long-term negative effect on you. The possible long-term effects include the following.

Needing to take more to get the same effect.

High blood pressure and strokes.

Problems with your liver and pancreas.

Development of certain cancers e.g. liver cancer, bowel cancer and mouth cancer.

Difficulty obtaining or maintaining an erection.

Problems with orgasms.

Difficulties becoming pregnant.

Feeling like you must use the drug or alcohol. This is known as being dependent.

Withdrawal symptoms including feeling sick, cold, sweaty or shaky when you don't take them.

Having sudden mood changes.

Having a negative outlook on life.

Loss of motivation.

Depression.

Anxiety.

Problems with relationships.

Being secretive.

Having episodes of drug-induced psychosis.

If you use alcohol or drugs for a long time it can cause serious issues for your mental well-being. Drugs can make you more unwell and more likely to try and harm yourself or take your own life.

There is also some evidence that using some drugs may cause mental illness for the first time. For example, research has shown that cannabis can increase your chances of developing psychosis or a psychotic disorder.

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

What is psychosis?

Psychosis is a medical term. If you have psychosis you will process the world around you differently to other people. This can include how you experience, believe or view things.

You might see or hear things that others do not. Or believe things other people do not. Some people describe it as a "break from reality". There are different terms use to describe psychosis. Such as "psychotic symptoms", "psychotic episode" or "psychotic experience."

It can be a symptom of mental illness and can also be a short-term effect of some drugs.

You can find more information about 'Psychosis' by clicking here.

Drugs and effects

Which substances can affect my mental health?

In this section we have listed some of the different types of substances that could have an impact on your mental health. Please be aware that this list is not a list of all substances.

Taking any substances can be dangerous. They can also have bad interactions with any medications or other substances you might use.

For more information on different substances you can visit the website of 'Talk to Frank'. They are a specialist charity that provides information on drugs. You can find their website here: www.talktofrank.com/

Cannabis

(Also known as: bud, bhang, dope, draw, ganja, grass, hash, herb, marijuana, pot, skunk, weed)

Cannabis is one of the most commonly used drugs in England. According to one study, 1 in 13 people aged 16-59 had used it in the last year. Young people aged 16-24 are more likely to use cannabis. The same study shows that just under 1 in 5 young people had used cannabis between 2018 and 2019.

Some people take cannabis because it makes them feel relaxed or happy, but It can also make you feel anxious or feel paranoid. Some people may experience things that aren't real. This is a sign of drug-induced psychosis. Some studies have shown that the risk of psychosis may be higher if you:

use cannabis for a long time,

use it frequently, and

use 'high-strength' cannabis, like skunk.

If you have been using cannabis and you feel that it is affecting your health, make an appointment to see your GP as soon as you can. Your doctor should not judge you and should not tell other people you use drugs.

Alcohol

(Also known as: bevvies, booze)

Some people with a mental illness have problems using alcohol. Alcohol is legal, which means it is easier to get. It can make the feelings of some mental health issues feel worse.

The long-term effects of alcohol also depend on how much you drink, and how regularly you drink it. If you drink too much on a regular basis then you could cause yourself serious physical and mental harm.

Drinking can make you do something you would not normally do. This can include self-harm and suicide. Very high levels of alcohol can cause psychosis.

New Psychoactive Substances (NPS)

(Also known as: PlantFood, NPS, Mdat, Eric 3, Dimethocaine and Bath salts).

These are drugs that contain one or more chemical substance. They produce effects that are similar to cocaine, cannabis and ecstasy.

Some of the drugs classed as NPS used to be known as 'legal highs'. This is a common term that people use. It is used because some NPS were legal before 2016. However, the name is now wrong, because since 2016 they have been made illegal.

The short-term effects of an NPS depend on what you take.

Some new psychoactive drugs can cause confusion and a feeling of panic. You can also have hallucinations. This is when you see, smell, hear or feel things that other people don't. Hallucinations can affect the way you behave. Your behaviour can become erratic and can put your own safety at serious risk.

These drugs can also affect your judgement, which could put you at risk.

Some NPS can be very dangerous. They can kill you or hurt you very badly. There is a higher risk of this if taken with alcohol or other psychoactive drugs.

Amphetamine and methamphetamine

(Also known as: Crystal Meth, Ice, Meth, Glass, Whizz, Speed, Billy, Base, Yaba, Tina and Christine)

In the short-term, these drugs can make you feel wide awake and alert. This can make it difficult for you to relax or get to sleep. They might cause you to have a drug-induced psychosis. In the long-term, amphetamines might make you anxious and depressed. They can also be addictive.

When you stop taking the drug, you may feel depressed and you might find it hard to sleep.

Benzodiazepines

(Also known as: Benzos, Blues, Downers, Roofies, Vallies, Diazepam, Rohypnol, Valium, Xanax)

Benzodiazepines are a type of tranquilisers. They are used to treat anxiety. They are also used as a muscle relaxant. Sometimes a doctor will tell you to take benzodiazepines to help you with anxiety. But people also buy them illegally because of their relaxing effects. They can be addictive, and so doctors only give them for a short time.

In the short-term, these drugs can make you feel calmer. Depending on the type you take, they could make you feel confused or overly sleepy.

Taking benzodiazepines with other drugs or alcohol can be dangerous. It can affect your breathing. It can also increase the risk of overdose and death.

In the long-term, some people become addicted. This can have a big effect on their day-to-day life.

You can find more information on 'Benzodiazepines' by clicking here.

Cocaine

(Also known as: Blow, Crack, Coke, Charlie, Chang, Freebase, Sniff, Snow)

In the short-term, cocaine can make you feel awake, talkative and confident. After this wears off, you can feel tired and depressed after taking it.

In the long-term, cocaine use can affect how you feel. It can affect your relationships with friends and family. Cocaine is also addictive and over time you are more likely to have ongoing problems with depression, paranoia or anxiety.

Cocaine can cause fits, heart attacks and strokes. If you mix it with some other drugs you are more likely to overdose or die.

Ecstasy

(Also known as: E, MDMA, MD, Molly, Pills, XTC)

In the short-term, ecstasy may make you feel energetic, very happy, chatty and confident. It can also sometimes make you feel anxious, confused or trigger drug-induced psychosis.

In the long-term, ecstasy use can lead to memory problems. You may also develop depression and anxiety.

Heroin

(Also known as: Brown, Gear, H, Smack, Skag)

In the short-term, heroin can make you feel relaxed and happy. It takes away pain and can make you feel sleepy. But there is a higher risk that you could take too much or overdose with heroin than some other drugs.

Heroin can be taken in lots of different ways, including by injection. However, there is a high risk of getting an infection if you inject heroin, particularly if you share needles with someone else.

Heroin is very addictive. It can have serious long-term effects. You may feel that heroin becomes more important than other things in your life. This might make it harder to keep a job and affect your relationships.

LSD

(Also known as: Acid, Blotter, Trips, Micro-dot)

In the short-term, LSD may make you experience things that aren't real. Sometimes the experience will be enjoyable, and sometimes it will be frightening. This is known as a bad trip.

If you have a history of mental health problems taking LSD can make it worse. If you panic during a trip on LSD it can be scary. LSD may also trigger mental health problems which you haven't experienced before.

Getting help

How can I get help?

If you have a mental illness and use drugs, the NHS may call this 'dual diagnosis' or 'co-occurring diagnosis'. Your local NHS trust may have a policy that says how they will help people with dual diagnosis. Check on their website to see if you can find out more about what to expect locally.

If you are not already getting help with your mental health from your local mental health team, a good first step is to make an appointment to see your GP. Your GP may offer you medication and therapy to treat your mental illness. They may refer you to a drug and alcohol service to help you with your drug use.

If your needs are too complicated for your GP to deal with alone, you might need more specialist support. A GP can refer you to your local mental health service or community mental health team (CMHT).

They should offer this support and work with drug and alcohol services to give you all the help you need. The Department of Health and Social Care says that people with dual diagnosis are a key group of people who should get help from mental health services. You should not be stopped from getting help if you have drug or alcohol problems and severe mental illness.

Care Programme Approach (CPA)

The National Institute for Health and Care Excellence (NICE) produces guidance for the NHS and other organisations responsible for people's health and care. They say that people who have a severe mental illness and drug or alcohol problem should get help under the Care Programme Approach (CPA). The CPA is a framework that the NHS uses to plan someone's long-term care.

Under the CPA you will have a care co-ordinator to plan your care. They will help to write a care plan. This should account for all the different needs you might have such as:

NICE also say that you should be able to give your views on the care plan to make sure that it meets your needs. And the care plan should be shared with your carers or family if you agree.

You can read the NICE guidance online here:
www.nice.org.uk/guidance/ng58

There may be a team in your area which helps people with dual diagnosis. It is sometimes called the dual diagnosis team. However, not all areas of the country have them, and it may have a different name. If there isn't one in your area, you could try contacting your local community mental health team (CMHT) for help. However, you will need to be referred to the CMHT by your GP.

As well as NHS services, you could try contacting local charities. Many charities have support services or support groups for people struggling with substance misuse. You can find some national charities listed in the Useful Contacts section below.

You can find more information about:

NHS Mental Health Teams (MHTs) by clicking here.

Worried about your mental health? by clicking here.

Care Programme Approach by clicking here.

Problems

What can I do if I have problems trying to get help?

Some people with dual diagnosis have told us that it has been difficult to get the help they need. For example, you may have been told that mental health services cannot help you because of your drink or drugs problem.

But the Department of Health and Social Care is very clear that mental health services should try to help you if you have dual diagnosis.

The National Institute for Health and Care Excellence (NICE) also say that you should not be turned away from mental health services because you have a drug or alcohol problem.

If your mental health team have said they can't help you then you can ask them what their reasons are. You can ask for a copy of their policy for eligibility criteria. You may then be able to use this to show you are eligible for their support.

If you are not happy with the services you get, talk to the person in charge of your care. This might be your GP or your 'care coordinator'. They might be able to change things for you. An 'advocate' may be able to help you to get your point of view across. You might need to make a complaint to the NHS if you do not get the help you need.

You can find more information about:

Carer's, friends and relatives

What if I am a carer, friend or relative?

Supporting someone struggling with dual diagnosis can be difficult. It might help to speak to the person you are helping, to see what support they want. For example, some people might just want someone to talk with. Other people might want more practical help, such as with booking appointments or helping them speak to professionals.

We Are With You and Adfam are two charities that offer support and advice to relatives, friends and carers of those struggling with substance misuse. You can find their contact details in the Useful Contacts section below.

You might also feel that you need support for yourself. The National Institute for Health and Care Excellence (NICE) says that carers who support someone with a dual diagnosis should be offered a carer's assessment under the Care Act 2014. You may be able to get practical support to help you with your caring responsibilities.

NICE also says that if you are caring for someone with a dual diagnosis you can:

be involved in their care planning, and

work with services to help those services improve.

But this can only happen if the person who you care for wants you to be involved. Speak to the mental health team if you have ideas about what services should be available or how things could work better.

You can find more information about:

Useful contacts

Drinkline
This is the national alcohol helpline. They provide information and selfhelp materials for callers worried about their own drinking, and to support the family and friends of people who are drinking. They are confidential, you do not have to give your name and they can provide advice on where to get help.

Adfam
This is a national charity for families and friends of drug users. It offers confidential support and information.

Frank
Frank provides information and advice on drugs to anyone concerned about drugs and solvent misuse, including people misusing drugs, their families, friends and carers.

Telephone: 0300 123 6600. Open 24 hours a day, every day
Text: 82111
Email: Online form here: www.talktofrank.com/contact
Webchat: www.talktofrank.com/contact-frank Open 2pm-6pm every day.
Website: www.talktofrank.com

Alcohol Change UK
Alcohol concern is the national organisation for alcohol misuse. It does not provide services, but they do produce information on alcohol.

We Are With You
This is a drug and alcohol treatment agency. Their services deal primarily with drug and alcohol problems including support for families.

Al-Anon Family Groups
This is a service for families and friends of alcoholics. Al-Anon family groups provide understanding, strength and hope to anyone whose life is, or has been, affected by someone else's drinking.

Narcotics Anonymous UK (NAUK)
NA is a non-profit fellowship or society of men and women for whom drugs had become a major problem. They are recovering addicts who meet regularly to help each other stay clean. They have groups around the country.

Helpline: 0300 999 1212 10am - midnight
Website: www.ukna.org/

Alcoholics Anonymous (AA)
AA provides an opportunity for people to get together to solve their problem with alcohol and help others to recover.

Cocaine Anonymous (CA)
CA is a fellowship of men and women who use the 12 step, self-help programme to stop cocaine and all other mind-altering substances.

DrugWise
DrugWise provides information and publications on a wide range of drug related topics.

Website: www.drugwise.org.uk/

PostScript 360
A charity committed to supporting individuals to reduce the harms caused by prescribed drugs that are associated with dependence and withdrawal. They do this through a wrap-around service of one to one therapy, group therapy and a telephone support service.

Release
They offer advice and information on drug problems. They have expertise in legal matters surrounding drugs.

Turning Point
This is an organisation that works with people affected by drug and alcohol misuse, mental health problems and learning disabilities.

Address: Standon House, 21 Mansell Street, London, E1 8AA
Email:
Website: www.turning-point.co.uk

Need more advice?

If you need more advice or information you can contact our Advice and Information Service.

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How do drugs and alcohol affect mental health?

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People use drugs and drink alcohol for lots of different reasons. Whatever your reason, using drugs or alcohol may have a long-term negative effect on you. It may take longer for your mental health to get better if you use drugs or alcohol.

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When our mental health is not so good, life feels more of a struggle. We might often feel sad or tearful, and hopeless and exhausted. We might feel under unbearable stress, or often worried about bad things happening to us or people we care about. All of these are very common experiences.

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TIPS FOR IMPROVING YOUR MENTAL WELLBEING 

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TIPS FOR IMPROVING YOUR MENTAL WELLBEING 

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Try to relax and reduce stress.

Find ways to learn and be creative.

Spend time in nature.

Connect with others.

Look after your physical health.

Try to improve your sleep.

(https://www.mind.org.uk)

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UNDERSTANDING HOW YOU MIGHT HELP SOMEONE WITH POOR MENTAL WELLBEING

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UNDERSTANDING HOW YOU MIGHT HELP SOMEONE WITH POOR MENTAL WELLBEING

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It might take time for someone's mental health to improve, and some of us may need professional help, but there are ways to help and support someone to get back to positive mental health. We also have advice if you're looking after a child or a young person's mental health.

If you're worried about a work colleague or employee, or want to learn more about mental health support in the workplace, Mental Health at Work has relevant information and resources.

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You might worry that you do not know how to help, you'll say something wrong or make things worse, but the small things we say or do can make a big difference to someone.

Just telling them you see their struggle can be important help.

Someone might be afraid to let others know they are not coping, so being able to connect with others can be a relief.

Starting the conversation may be difficult, and it's normal to feel upset if someone you care about is struggling. But it can help to stay calm and assure them they do not have to deal with things alone.

You can also be there for them in other ways, like cooking for them, going for a walk or watching a film together. A chat may come more naturally if you are doing something together first.

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HELPING OTHERS WITH MENTAL HEALTH PROBLEMS 

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HELPING OTHERS WITH MENTAL HEALTH PROBLEMS 

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Understanding how to help someone

About 1 in 4 people experience mental health problems each year, so most of us will know someone who has struggled with their mental health.

We can all feel anxious, stressed or low at times, but it can be a problem if these feelings get worse, go on for a long time or affect our daily lives.

If you know someone who is struggling to sleep or is having issues with their mental health, there are things you can do.

It can take time for someone's mental health to improve, and some of us may need professional help, but there are ways to help and support someone get back to positive mental health.

We also have help and advice if you are worried about a child or young person.

If you're worried about a work colleague or employee, or want to learn more about mental health support in the workplace, Mental Health at Work has relevant information and resources.

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Helping others with mental health problems - Every Mind Matters

# data[].attributes.attachment_link.description
Understanding how to help someone About 1 in 4 people experience mental health problems each year, so most of us will know someone who has struggled with their mental health. We can all feel anxious, stressed or low at times, but it can be a problem if these feelings get worse, go on for a long time or affect our daily lives.