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We are here for men in Scotland of any age, feeling down, stressed or anxious, to find support when they need it, without fear of failure.

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WE ARE BROTHERS
Get Digital Wellbeing Support FREE IN THE COMFORT OF YOUR OWN SPACE

TRAIN YOUR BRAIN
Support Your Mental Fitness WHEN AND WHERE YOU DECIDE

USE IN-APP THERAPY
For Self Care and Wellbeing PRIVATE, CONFIDENTIAL, ANONYMOUS & FREE

EMPOWER YOURSELF
With Positive Mental Wellbeing LEARN PREVENTION THROUGH SELF-MANAGEMENT

SUPPORT A MALE
Get Advice And Information On How To BE THERE FOR HIM

21st Century Support For The 21st Century Male in Scotland

Support
Brothers in Arms

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Get Digital Wellbeing Support FREE IN THE COMFORT OF YOUR OWN SPACE Support Your Mental Fitness WHEN AND WHERE YOU DECIDE For Self Care and Wellbeing PRIVATE, CONFIDENTIAL, ANONYMOUS & FREE With Positive Mental Wellbeing LEARN PREVENTION THROUGH SELF-MANAGEMENT Get Advice And Information On How To BE THERE FOR HIM 21st Century Support For The 21st Century Male in Scotland Support Brothers in Arms

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MIND Resource

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Tell us more

What do you want to tell us about?

Note:

Please don't include personal details like your name or email address. If you do, data protection law means we'll have to delete your comments.

Unfortunately we can't reply to this. If you want a response from us, see our Contact us page.

If you are in crisis right now and want to talk to someone urgently then you could call Samaritans on 116 123 (freephone). Our pages on crisis services have more options.

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Tell us more What do you want to tell us about? Note: Please don't include personal details like your name or email address. If you do, data protection law means we'll have to delete your comments. Unfortunately we can't reply to this. If you want a response from us, see our Contact us page.

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MIND Resource

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MIND gives practical tips to support you.

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This website provides Cognitive Behaviour Therapy (CBT) self help and therapy resources, including worksheets and information sheets and self help mp3s

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This website provides Cognitive Behaviour Therapy (CBT) self help and therapy resources, including worksheets and information sheets and self help mp3s

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GETSELFHELP.co.uk
The CBT therapy and self help resources website. Self help guides, worksheets, videos and downloads.

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Haven't done one for a while? Have a go!

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Millions of free jigsaw puzzles created by a large community. Create, play, share jigsaw puzzles and compete with other users.

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Action for Happiness course - join up - using your personal email.

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Thanks to all the people who contributed so much to the development and piloting of the course, including Adrian Bethune, Alex Nunn, Jasmine Hodge-Lake, Karen Liebenguth, Lucy Roberts, Mark Trezona, Mourijn Bok, Neda Hormozi, Sam Larner and Tarli Young.

And thank you so much to the hundreds of people who contributed to our #HappierWorld campaign to support the roll-out of the course:

Cooper, A A S Pearse, Aaron Mauracheea, Abbe Bond, Abi, Abi Childs, Abiy Wright, Adam Sutherland, Adrian Bethune, Adrian Rodgers, Aidan Adkins, Aimée Hall, Aiste Miliauskaite, Alain De Botton, Alan Clark, Alan Gladman, Alanna Donaldson, Alessandra Rovera, Alex Burbidge, Alexander Whisker, Alexander Felix Nunn, Alexander Stevenson, Alexandra, Alexis Monville, Ali Braithwaite, Ali Leftwich, Ali Millican, Alice Oldman, Alice Vafi, Alisa Stanton, Alison Mclean, Alison Morgan, Alison Pacey, Alix Royer, Allan Meek, Amanda Willis, Amber Litzroth, Amy Parker, Amy Westwick, Ana Azcárate, Ana Maria Harbottle, Anais Saegesser, Andrea Mcdonald, Andrew Acland, Andrew Bellenie, Andrew Budgen, Andrew Gostelow, Andrew Kinmont, Andrew S Kane, Andrew Tinsley, Andy Campbell , Andy Headley, Andy Mutton, Angela Barney, Angelaamos, Angharad Langley, Anh Ngueyen, Anita C Fonte, Anja Hartung Sfyrla, Ann Rowley, Ann Webster, Anna Jones, Anna Karczewski, Anna Lydford, Annabel Foley, Annalia Farina, Anne Tardy, Anne Mcgrath, Anne Pink, Anne Sennett, Anne-Marie Rodriguez De Killeen, Annie Moreton, Anthony, Anthony Smith, Arabella Chute, Ashley Mccormick, Babette Tegldal, Barbara De Leebeeck, Barbara Kjer, Barbara Mcnaughton-Khattri , Barbara O'shea, Barry Webb, Belinda Rydings, Ben Cooper, Benita Nwulu, Beth Kirkpatrick, Bev Haywood, Bev Morton, Beverley Grant, Beverley Johansson, Beverley Worsley, Bharti Chudasama, Brendan, Brendan Barns, Brian Fisher, Bridgeen Rea, Bridget Appleby, Brigitte Pajonk, Brucell, Bryan Andrews, Bucket Fillers Inc., C Reeves, C Schmidt, Carla Bergen, Carol, Carol Aries, Carol Rutherford, Carole Gordon, Carole Jackson, Carolina Bergoglio, Caroline Anthony, Caroline Pitt, Caroline Taplin , Caroline Tisdall, Carolyn Nunn, Carrie Harris, Cat Walker, Cath Jaschinski, Cath Roddick, Catherine Joyce, Catherine Morris, Catherine Rossi, Catherine Thompson, Catherine West, Cathy Evans, Catrin Palfrey, Catriona Stares, Cecilia Morreau, Chantal Coady, Charlotte de Botton, Charmmilein, Cherry Coombe, Chris Ansell, Chris Dawson, Chris Ridley, Chrissie Tarbitt, Christina Chappell, Christina Crouch, Christine Brooks, Christine Grimshaw, Christine Heardman, Christine L Conroy, Christine Lambert, Christine Whittaker, Christine Boyle, Christopher J Eddie, Claire Crook, Claire Fisher, Claire Fraser, Claire Stone, Claire Wynne Hughes, Clare, Dr Clare Sherriff, Clare Diaper, Clare Hall, Clare Pallett, Clare Waters, Claudia Munn, Clea Alber, Clifford Riordan, Codruta Codrea, Cody Holzhausen, Corina Vladut, Craig James, Curtis Wood, Cydc D Toniolo, Daisy Seale, Dale Marie, Dan Harrison, Daniel Matallana Méndez, Daniel M Whites, Darin Basile, Darren Townsend-Handscomb, David Bowen, David Law, David Middleton, David Moore, David Orrell, David O'Sullivan, David Palmer, David Shindler, David Winborne, David Witcombe, Davide Fissore, David Homfray, Davina Thomas, Dean Francis, Deborah Henderson, Delia Ho, Derek Baker, Devika Unnikrishnan, Diana Baring, Diana C, Diana Chan, Diana Fairfax, Diana Pasek-Atkinson, Diana Solano, Diana Stewart, Diane Meynell, Diane Scurr, Diane Skidmore, Dieter Paulmann, Dijana Aleksic, Djpoate, Donna Gibson, Dorothea, Dorthe Nielsen, Doug Isaacs, Dubby Stemp, Duncan Brown, Dung Vu, Ed Haddon, Ed jeavons, Eileen Fehily, Elaine Noble, Eldon Wethered, Eliane Fierro, Elise Morgan, Elise Goos, Eliza Beattie, Elizabeth Beglin, Elizabeth Masden, Elizabeth Newton, Elizabeth Ware, Elydon, Emily, Emily Mcmullen, Emily Tomalin, Emily Tonkin-Gage, Emma Fisher, Emma Harper, Emma Hickey, Emma Kingscott, Emma L Macpherson, Emma Rodwell, Emma Shakeshaft, Emma Trow, Emma Vickers, Eric Hemmerlin, Esther Villiers, Esthera, Eve Holt, Evleen Mann, Faith Page, Fatima Fernandes, Federica Marra, Ferwa Jaffery, Fiona Cresswell, Fionna O'leary, Fran Stafford, Fran Stone, Frances, Francie Missbach, Francis James Stewart, Frankie Garnons Williams, Franko Figueiredo-Stow, Fransiscus Ismaël Kusters, Fraser Handcock, Gail Stoten, Galen Townson, Galina, Gary Hawker, Gary J Price, Gary Loftus , Gary Williams, Gayle Berry, Gayle Stone, Gemma Perkins, Geraint Ap Dyfed, Gerard Tardy, Gill Claireaux, Gillian, Gillian Duncan, Gillian Eden, Gilyana Serinova, Glenn Luff, Gonzalo León Pacheco, Gordon Ollivere, Grace Smith, Graeme Parker, Graham Collett, Graham Horn, Graham Minnaar, Gwen Clark, Gwenllian Church, Gwynneth S Hewetson, Han Solo, Hana Umezawa, Hanane Ajjour, Harsha Patel, Hayley Stead, Heidy Mader, Heinz-W. Bertelmann, Helen Askey, Helen Child, Helen Frewin, Helen Nisbet, Helen Rockliff, Helen Schoeb, Helen Thevenot, Helen Wheatley, Helena Hird, Helena Jackson, Helena Pavicic, Hilary Diouf , Hilary Evans, Howard Davies, Hugo Reggiani, Ian Clarke, Ian Colin Mccain, Ian Sandham, Ian Yates, Intisar Alsabah, Iona Chamberlain, Irene Childerley, Isabel Wagner, Isabella Clarke, Isabella Mcrae, J Mccartney, J Waterfall, Jackson Lloyd-Hitt, Jacqueline Daniels, Jacqueline Sinnott, Jacqui Wellbrook, Jade Crowden, Jakki Philips, James, James Beevers, James Glasse, Jan Mayor, Jan Stannard, Jane Boyd, Jane Brillante, Jane Coombes, Jane Goodier, Jane Kirk, Jane Offer, Jane Perry, Jane Roberts, Jane Slatter, Jane Steward, Janen, Janice Hargreaves, Janine Chandler, Jasmine Hodge-Lake, Jasraj Hothi, Jayshree Davé, Jean Turner, Jen Gale, Jenni Nelson, Jennifer Dangerfield, Jennifer Napier, Jennifer Riley, Jennifer Wilson, Jenny Avery, Jenny Bettany, Jenny Nabben, Jenny Szewiel, Jeremy Burke, Jeremy Payne, Jessica Gatfield, Jessie, Jeunesse Pearson, Jewels Norburn, Jill Dodd, Jo Evans, Jo Hetherington, Jo Tudor, Joan Woods, Joanna Hunter, Joanna Rudd, Jodie, Jodie Cooper, Joe Holtaway, Joe Telfer, John Beswick, John C Woolgrove, John Garrity, John Hassell, John Heddle, John Hutchinson, John Lawlor, John Naughton, John O'neill, John Sharkey, John Stares, Jon Parker, Jonathan Silver, Jorge Bonilla, Joseph Hopkins, Josh Petzoldt, Joshua, Josie Jacobs, Joss James, Joy Bemrose, Judith Sawyer, Judith Soulsby, Judith Tolhurst, Judith Usiskin, Judy Hillhouse, Julia Hennessey, Julia Poole, Julia Taylor, Julia Tredgett, Julie Chapman-Purchas, Julie Newton, Juliet Lawn, Juline Smit, Justin Varney, Justine Fish, Jyoti Nanda, K, Kanesh Lakhani, Karen Dahlgren, Karen Jones, Karen L, Karen Law, Karen Lerpiniere, Karen O'Kane, Karen Orrock, Karen Salvin, Karen Smith, Karin, Karin Van Maanen, Kate Atkin, Kate Fox Robinson, Kate Gaplevskaja, Kate Harrison, Kate Hodsdon, Kate Jackson-Catalano, Kate Taylor, Katharine Gibson, Katherine Bird, Kathrine Koren Bjertnæs, Kathryn Lovering, Katie Epton, Katie Lloyd-Nunn, Katie Peters, Katie Wood, Katleenconway, Katy Hepburn, Katy Segrove, Kaye Brennan, Kayleigh Teague, Kellee Glass, Kelsey Gryniewicz, Ken Burgess, Ken Ingram, Ken Packer, Ken Petersen, Kerry-Rae, Kim Harty, Kim Macleod, Kim Marchant, Kimann Jones, Kimberley Pearson, Kimberly Middleton, Kirstie Shapiro, Kris Parkinson, Kristen Truempy, Kristi Fish, Kristina Banner, Kumar Kumaraswami, Kylie Bull, L Berry, L Copeland, L Thomas, Laila Datoo, Laura Gunputrav, Laura Holvey, Leah Stuttard, Leann Harris, Leasa Williams, Lee Allan, Leigh Royall, Lesley Cochrane, Lesley-Anne Palmer, Leslie Boydell, Letitia Peek, Liane Ward , Lim Lai Cheng, Linda Yule, Lindi Mcalpine, Lindsey Gibbs, Lindsey Frank, Lindy Connor, Lisa Harle-Ward, Lisa Harris, Lisa James, Lisa Walker, Lisa Bounoure, Liz Peck, Liz Smalley, Liz Stead, Lizzie Carver, Lizzy Davies, Lola Fernández, Loretta Earle, Lorna Macnee, Lorna Rolstone, Louise Briginshaw, Louise Corbett, Lucy Simler, Lucy Titheridge, Lucy Wicks, Lyn Ryden, Lynn Moor, Lynn Murray, Mark Quirk, Maryam Karim, Maarten, Madeinibiza, Maggie Winkworth, Maisie, Manda Lakhani, Mandy Hagan, Manuel, Marco Cortese, Marek Kogan, Marga Rijken, Margaret, Margaret Mccatgie, Margreet Thurkow, María José Font, Maria Nearchou, Maria Sykes, Marian, Marian Dwyer, Marianne Davies, Marie Vincent, Marie Winefield, Marie-Christine Konya-Brummel, Mario Lafond, Marion Greenwood, Marissa Ellis, Marjie Walker, Marjorie Gardner, Mark Jankelson, Mark Mcmanus, Mark Nickell, Mark Palmos, Mark Rasmussen, Mark Stenhoff, Mark Webster, Mark Williamson, Markymark, Martin Brose, Martin Creasey, Martin Evans, Martin Fabian, Martin Hewlett, Martin Kay, Martin Waterhouse, Marty Pierre Olivier, Mary Boardman, Mary Currell, Mary Judson, Mary Stitson, Mary Walker, Mary-Ann, Mary J, Matthew Gregory, Matthew Rodda, Maurizia Moltoni, Maxime Le Floch, Maya Bahoshy, Maz Newland, Meg, Melanie Harper, Melanie Rochelle, Melinda Strudwick, Melissa Shepherd, Michael Aitchison, Michael Chandler, Michael Cole-Fontayn, Michael Lennon, Michael Newgass, Michael Padfield, Michael Plant, Michèle Mensing, Michelle De Young, Mick Lavin, Mike Ashbridge, Mike Dickson, Mike Dixon, Mike Hall, Mike Lawson, Mike Mcgowan, Mike Palmer, Mike Radcliffe, Mike Taylor, Mike White, Miranda, Miriam Mertens, Miriam Swainston, Mollie Dunlop, Morag Ottens, Morag Warrack, Moya Macgregor, N Dunkin, Nadia Chelache, Naomi Moran, Nat Hardwick, Natalie Harper, Natalie Wainwright, Natasha Davie, Natasha Johnston, Natasha Warne, Neil, Neil Millar, Neil Sproul, Nell Freeman, Nelleke Kloet, Neville Eden, Nic Brisbourne, Nic Marks, Nicholas Baring, Nicholas Symons, Nick Ballantine-Drake, Nick Butlin, Nick Durnan, Nick Heap, Nick Westlake, Nicki Howard, Nicky Chapman, Nicky Evans, Nicola Downey, Nigel Minton, Nigel Rose, Nik Domican, Nina Pettersen, Nina Zagoranski, Noel Warnell, Nora Helena Mckenna, Oleg Zaezdny, Oleksii Chuiev, Olivier Eymery, Paddy Byrne, Pam Houghton, Pat Smith, Pat Valian, Patricia Hardwick, Patrick Cheong-See, Patrick Danalet, Patrick Moore Jones, Paul Baldwin, Paul Blundell, Paul Hodgson, Paul Morgan, Paul Setchell, Paul Tofts, Peter A Bruce, Peter Anderton, Peter Bacon Darwin, Peter Fox, Peter Harper, Peter Hutt, Petula Collier, Phil Clothier, Phil Geraghty, Polly, Prab Bajwa, Priya Pickelin, Rachel Anderson, Rachel Councell, Rachel Mills, Rachel Stewart, Rachel Winfield, Rafe Bundy, Ray Hatton, Reb Deacon, Rebecca Barton, Rebecca Brown, Rebecca Gouveia, Rebecca Rose, Rebecca Shaw, Rebecca Taylor, Rene, Ria Dennett, Richard Arthur, Richard Griffiths, Richard Jones, Richard Tri Parton, Rikki Pickelin, Rita Gloria, Rob Aston, Rob Saunders, Robin Crowley, Robin Lannin, Roger Wilson, Ronnie Cowan, Rosaleen Mckee, Ros Boughtflower, Rosemary Hogg, Ruth Pinner, Ruth Harding, Ruth Holmes, S Groves, S John, Sally Bernham, Sally Branch, Sally Ptolomey, Sally Western, Sam Ackland, Sam Meikle, Sam Nanayakkara, Sam Peters, Samantha Thomas, Sam C, Sammy Rubin, Sandie Donnelly, Sapphira Kingfisher, Sarah Colloby, Sarah Cork, Sarah Grossman, Sarah Hamlin, Sarah Jane Daly, Sarah Mack, Sarah Metcalfe, Sarah Neely, Sarah New, Sarah Patterson, Sarah Payne, Sarah Rundle, Sarah Seymour, Sarah Withers, Sarah-Jane Oates, Sean Glass, Sean Wood, Serena Miccolis, Shahru Amiri, Shamash Alidina, Sharon Kimouche, Sharon McMillan, Shelley Hayes, Sheridan Bellingham, Shirli Ender Buyukbay, Siân Cwper, Silvia Montello, Silvia Vizzoni, Simon Fitzgerald, Siobhan Fanning, Sjir Hoeijmakers, Sofia Sanchez-Grant, Somaiyeh, Sonia, Sophia Behling, Sophie Bostock, Sophie Collard, Sophie Curtis, Stan Rosenthal, Stefania Battistella, Steph Forester, Stephanie Sloan, Stephen Aras, Stephen Challis, Stephen Davey, Stephen Fryer, Steve Briddon, Steve Murphy, Steve Reed, Steve Roche, Steven E Bagienski, Stuart Hodgson, Stuart Rimmer, Sue Johne, Sue Black, Sue Conder, Sue Hodnett, Sue Hutchins, Sue Kullai, Sue Saker, Sue Webb, Sue Wilkins, Sue Whitmarsh, Sue C, Dr. Suresh Devnani, Susan Burton, Susan Cottingham, Susan Davidson, Susan Fassberg, Susan George, Susan Taylor, Susie, Susie Gerke, Suzanne Johnson, Suzanne Mckenna, Suzie Barbour-Smith, Tammy Groves, Tammy Trosclair, Tania Plater, Tanya Barrett, Tanya Kutchinsky, Tanya Meschko, Tara Caira, Tatiana Vogel, Terence Lam, Teresa Butler, Terry Conway, Terry Shackleton, Theo Nunn, Theresa Bond, Thorsten Gorny, Tiffany-Jayn, Tim Croker, Tim Drew, Tim Harden, Tim Spear, Tina Campbell, Todd Arnold, Tom Smith, Tomoko, Tomoko Yokoi, Tonia Higgins, Tony Seale, Tony Davis, Tony Maddocks, Tracey Hillard, Tracey Lysaght, Tracy Ampah, Trevor Bell, Trisha Comrie, Tristan Michell, Trudi Kleanthous, Tuesday Mcneill, Tyler Wood, Ursina Wälchli, Val Payne, Valerie Tih, Vanina, Vee Williams, Véronique Burnier, Vicki Hamill, Victoria Cunningham-Downey, Victoria Larsen, Vikki Barrie, Vinay Nair, Vivien Boidron, Vlad Kolzeev, Vonni Du Val, Wendy Duldig, Wendy Vrij, Wendy Zimmerman, Will Tooby, William, William Jolly, Wilson Wong, Winni Schindler, Yelena Stanley, Yolanda Van Wingaarden, Zahra Hussein, Zhivko Juzevski, Zoe Wheddon.

If you contributed to our campaign and your name is incorrect or missing above please email us at info@actionforhappiness.org so we can thank you properly!

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Thanks to all the people who contributed so much to the development and piloting of the course, including Adrian Bethune, Alex Nunn, Jasmine Hodge-Lake, Karen Liebenguth, Lucy Roberts, Mark Trezona, Mourijn Bok, Neda Hormozi, Sam Larner and Tarli Young.

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Citizens Advice

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Get advice on dealing with debt, bailiffs, bankruptcy, pensions, tax and more.

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Citizens Advice

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You can get help and support if you're responsible for looking after someone who has a disability, is getting old or has become ill. This can range from practical help to make day-to-day life easier to benefits like Carer's Allowance.

Am I a carer?

You're probably a carer if all of the following apply:

you do things like helping someone to wash, dress and eat; taking them to regular appointments, doing their shopping or keeping them company

you aren't paid to look after the person you're caring for

you spend a lot of time caring for the person - there's no legal definition of this, but it could mean anything from a few hours a day, to 24 hours a day, 7 days a week

you may or may not live with the person you're caring for

If you're a young carer (under 24) you can get local and online support from the Carers Trust.

If you're a parent carer of a child under 18 with complex needs, NHS Choices has information about your rights and the support you can get.

Practical help for carers

Your local council might be able to arrange practical help to allow you to care more effectively and reduce your stress. This could include things like arranging for someone to step in for a while to give you a break or providing some extra support for the person you care for, to give you more time for your other responsibilities.

To see if you can get practical help, you'll need the council to carry out a carer's assessment. All carers are entitled to this.

The carer's assessment looks at how caring affects your life and work, and how you can carry on doing the things that are important to you and your family. A carer's assessment isn't an exam - you won't be judged on whether the care you give is good enough.

Getting a carer's assessment

Contact the social services department of the council covering the area where the person you care for lives. You may be able to do this online through the council's website. Tell them you're a carer and ask them to carry out a carer's assessment for you. You can ask at any time but it's always a good idea to ask for an assessment if your needs change or you need more support.

Find your local council on GOV.UK

What to expect from the carer's assessment

The carer's assessment is normally a face to face meeting with a trained person, either from the council or an organisation it works with. It could be at your home or the home of the person you care for. Alternatively, the assessment might be done over the phone.

In the assessment, you'll discuss things like:

how much time you spend caring for the person

what sort of tasks you need to help them with, such as getting dressed, bathing, shopping, eating or dealing with money

whether carrying out your caring duties leaves you with enough time for your work, family and hobbies

whether any aspects of caring for the person are particularly hard to deal with, for example, do you worry about your own safety when helping them up the stairs

how caring is affecting your physical and mental health

It's up to you whether you want the person you care for to be present.

The council or organisation it works with might send you a questionnaire to fill in before the assessment. If they don't, it's a good idea to spend some time before the assessment thinking about how caring for someone affects your life and what might make things easier for you.

Get more help to prepare for the assessment from Carers UK.

What happens after the assessment

You'll be told if you're eligible for practical help from the council. If you're eligible, the council will explain how it will meet your needs, which could include referring you to other organisations for support.

You can choose to get a direct payment rather than having the services provided to you, if you prefer.

The council has to give you advice and information about other sources of support in your local area, even if you're not eligible for practical help. This could be from local charities or support organisations.

Paying for your practical help

Most councils provide free support to carers, but some may charge for these services. If you're eligible for a service the council charges for, you'll probably be asked to have a financial assessment to see if you can afford to pay towards it. If you can't afford to pay, the council might offer you the service for free or at a reduced rate.

If the council is going to support you by providing some more social care and support services directly to the person you care for, they might also ask to look at that person's finances to see if they should contribute.

Councils follow national guidelines when deciding how much you should contribute towards your care and support needs as a carer. The financial assessment will take into account:

your income, for example a pension

savings

investments

whether you get benefits or other financial support

your expenses, such as utility bills and rent

The council has to leave you with a protected amount of money, to make sure you have enough to live on. This is called the minimum income guarantee and is equivalent to income support or the guarantee credit element of pension credit, plus 25 per cent.

If you're unhappy with the assessment

If you disagree with the outcome of the carer's assessment or you're unhappy with how you've been treated, you can complain to the council. All councils should have a complaints procedure you can follow - ask them for a copy.

Help with money

You may be able to get help to increase your income if your caring duties are affecting your finances.

Depending on your income, assets and living arrangements, you might be able to:

You can get free and impartial help to sort out your finances if you're worried about having enough money to live on and meet your existing commitments. This could include better budgeting, learning how to make your money go further and dealing with debt problems.

Other help for carers

Help from your employer

You don't have to tell your boss about your caring responsibilities, but if you're an employee, your employer must offer you certain legal rights. These include:

the right to ask for flexible working, such as reducing your hours or working from home - anyone has the right to ask for flexible working

time off in emergencies - meaning if the person you care for falls ill, has an accident or is without care unexpectedly, you have the right to take time off work to deal with it

Your employer isn't obliged to offer you more than your legal rights, but some workplaces have policies that might give you more support or time off, for example through applying for a career break. Check with your employer or HR department to find out more.

Support from other carers

You may find it helpful to speak to other people who understand the issues carers can face. Carers UK has details of local support groups and online forums where you can meet other carers like you.

Protection from discrimination

You're protected from discrimination because of your caring responsibilities. This means you can take action if you think you've been treated unfairly because you're a carer. For example, you can't be refused a promotion at work because of your caring responsibilities.

Help for the person you're caring for

Making sure the person you're caring for gets all the social care and support they're entitled to could mean your role as a carer is made easier. They're entitled to get a care needs assessment from the council. Depending on the person's situation they may also be able to:

More information

If you need further help or advice, there are a number of organisations you can contact.

These include:

Carers Direct - which also has a helpline for carers on 0300 123 1053 (Mon-Fri 9am-8pm; Sat and Sun 11am-4pm)

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You can get help and support if you're responsible for looking after someone who has a disability, is getting old or has become ill. This can range from practical help to make day-to-day life easier to benefits like Carer's Allowance.

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Dumfries

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Information & Advice

Staff will try to answer any questions that you have. If we can't find the answer straight away we will try to find out or put you in touch with another organisation that can help. The Carers Centre also produces a Newsletter three times a year which gives you up to date information about issues affecting Carers.

Benefits Advice

Carers and their families may be entitled to benefits. Carers Support Workers can find out and advise on what you could access and provide assistance with the forms. Staff can also assist Carers to access a wide range of grants which would be of benefit to them in their caring role.

Assistance to access an Adult Carer Support Plan

An Adult Carer Support Plan gives you the opportunity to express your feelings and needs as a Carer. The aim is to find out what impact your caring responsibilities have on your life and to help you identify ways to achieve your goals and aspirations. In the past, this document has been referred to as a Carers Assessment.

Click here to download the Adult Carer Support Plan
Click here to access the Guidance Notes

You can complete the form yourself, with help from someone or an organisation of your choice. For further information please call the Carers Centre on 01387 248600.

Activities & Groups

This part of the service aims to give you some time out from your caring role by providing relaxing/fun activities such as yoga, arts and crafts and coffee and chat groups. Your name can be added to our mailing list ensuring that you receive a calendar of activities letting you know what is on in your area.

Carers Emergency Cards

Do you worry about what would happen to the person you care for if you were taken ill and unable to tell anyone that someone depended on you? The Carers Emergency Card is credit card size to fit in your purse or wallet and will help give you peace of mind.

To download the application, click here

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Information & Advice Staff will try to answer any questions that you have. If we can't find the answer straight away we will try to find out or put you in touch with another organisation that can help. The Carers Centre also produces a Newsletter three times a year which gives you up to date information about issues affecting Carers.

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How to support someone with a mental health problem

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How to support someone with a mental health problem

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How do I know if someone has a mental health problem?

Sometimes it will seem obvious when someone is going through a hard time, but there is no simple way of knowing if they have a mental health problem. Sometimes you don't need to know. It's more important to respond sensitively to someone who seems troubled than to find out whether or not they have a diagnosis.

Although certain symptoms are common with specific mental health problems, no two people behave the same way when unwell. You may notice changes in their behaviour or mood if you know the person well.

Our A-Z of mental health provides information on various mental health problems.

How can I help?

There are many ways you can help a friend, relative or colleague who has a mental health problem:

Talking about mental health

It can be challenging to know what to do if you are worried about someone. When you know there is an issue, it is essential not to wait. Waiting and hoping they will come to you for help might lose valuable time getting them support.

Talking to someone is often the first step when you know they are having a hard time. This way, you can find out what is troubling them and what you can do to help.

Eight tips for talking about mental health

1. Set time aside with no distractions

It is important to provide an open and non-judgemental space with no distractions.

2. Let them share as much or as little as they want to

Let them lead the discussion at their own pace. Don't pressure them to tell you anything they aren't ready to talk about. Talking can take a lot of trust and courage. You might be the first person they have been able to talk to about this.

3. Don't try to diagnose or second guess their feelings

You probably aren't a medical expert, and while you may be happy to talk and offer support, you aren't a trained counsellor. Try not to make assumptions about what is wrong or jump in too quickly with your own diagnosis or solutions.

4. Keep questions open ended

Say, "Why don't you tell me how you are feeling?" rather than "I can see you are feeling very low". Try to keep your language neutral. Give the person time to answer and try not to grill them with too many questions.

5. Talk about self-care

Discuss ways of de-stressing or practising self-care and ask if they find anything helpful. Exercising, having a healthy diet and getting a good night's sleep can help protect mental health and sustain wellbeing.

6. Listen carefully to what they tell you

Repeat what they have said back to them to ensure you have understood it. You don't have to agree with what they are saying, but by showing you understand how they feel, you are letting them know you respect their feelings.

7. Offer them help in seeking professional support and provide information on ways to do this

You might want to offer to go to the GP with them or help them talk to a friend or family member. Try not to take control and allow them to make decisions.

8. Know your limits

You will have your own limits on the support that you can provide. And it's important to take care of yourself too. Give yourself time to rest and process what they have told you or what's happened. Try to help them create a support network of other friends, relatives and mental health professionals who can help them too.

Remember that If you believe they are in immediate danger or have injuries that need medical attention, you must take urgent action to ensure they are safe. More details on dealing in a crisis can be found below.

If it is a family member or close friend you are concerned about, they might not want to talk to you. Try not to take this personally: talking to someone you love can be difficult as they might be worried they are hurting you. It is important to keep being open and honest and telling them that you care. It may also be helpful to give them information about organisations or people they can reach out to. A list can be found below.

How do I respond in a crisis?

People with mental health problems sometimes experience a crisis, such as feeling suicidal or experiencing their own or a different reality.

You may also feel a sense of crisis, but staying calm is important.

There are some general strategies that you can use to help:

Listen without making judgements and concentrate on their needs at that moment

Ask them what would help them

Reassure and signpost to practical information or resources.

Avoid confrontation

Ask if there is someone they would like you to contact

Encourage them to seek appropriate professional help

If they have hurt themselves, make sure they get the first aid they need

Seeing, hearing or believing things that no one else does can be the symptom of a mental health problem. It can be frightening and upsetting. Gently remind the person who you are and why you are there. Don't reinforce or dismiss their experiences; acknowledge how the symptoms make them feel.

How do I respond if someone is suicidal?

If someone tells you they are feeling suicidal or can't go on, it is very important to encourage them to get help. You or they should contact a GP or NHS 111. They can also contact the Samaritans immediately by calling 116 123 (UK) for free anytime. They could also get help from their friends, family, or mental health services.

You can ask how they feel and let them know you are available to listen. Talking can be a great help to someone who is feeling suicidal, but it may be distressing for you. You need to talk to someone about your feelings; the Samaritans can help you.

If they are planning to take their own life, please encourage them to call 999 (UK) or go to A&E and ask for the contact of the nearest crisis resolution team. These are teams of mental health care professionals who work with people in severe distress.

Useful organisations and resources

The first person to approach is your family doctor. they should be able to advise about treatment and may refer you to another local professional. See our guide on How to talk to your GP about your mental health.

Specialist mental health services

Several specialist services provide various treatments, including counselling and other talking treatments. Often these different services are coordinated by a community mental health team (CMHT), which is usually based either at a hospital or a local community mental health centre. Some teams provide 24-hour services so that you can contact them in a crisis. You should be able to contact your local CMHT through your local social services or social work team.

Samaritans

The Samaritans offer emotional support 24 hours a day, in full confidence. Call 116 123 or email .

Mind Infoline

Mind provides information on a range of mental health topics to support people in their own area from 9.00 am to 6.00 pm, Monday to Friday. Call 0300 123 3393 or email .

Rethink Advice and Information Service

Rethink provide specific solution-based guidance: 0300 5000 927 E-mail: .

Anxiety

Anxiety UK runs a helpline staffed by volunteers with personal experience of anxiety from 9:30-5:30, Monday to Friday. Call 08444 775 774.

Citizens Advice

Citizens Advice provides free, independent, confidential advice for various problems and information on your rights and responsibilities.

Step Change

StepChange provides help and information for people dealing with various debt problems. Freephone (including from mobiles) 0800 138 1111 or visit the website on www.stepchange.org.

MindEd

MindEd is a free educational resource on children and young people's mental health for all adults.

If you are feeling like ending your life or feel unable to keep yourself safe, please call 999 or go to A&E and ask for the contact of the nearest crisis resolution team. These are teams of mental health care professionals who work with people in severe distress. If you feel affected by the content you have read, please see our get help page for support.

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How to support someone with a mental health problem

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We all go through tough times and people help us through them. Other times we have been worried about other people's mental health.

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Kindness Calendar - help others!

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Whether it's your individual journey at focus or sharing the experience with others - taking action will lead you towards a happier life.

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Need to talk, any hour of the day or night?

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We're here to listen

When you phone Breathing Space, your call will be answered by one of our specialist advisors. They come from a range of mental health, counselling and social work backgrounds.

We understand that you might feel nervous about picking up the phone and unsure about what to expect. Our advisors appreciate this and will give you the time, whether you want to talk or not.

The service is open when other support such as family, friends, or GPs may be unavailable. You can speak about what's on your mind or ask about helpful resources in your area. Find out more about what happens when you call us.

"I'm not sure why I've called"

Sometimes when people call, they're not sure why they're phoning. They just need some space to think about why they're feeling anxious.

It's always better to open up and speak about your anxieties or stresses sooner rather than later. Don't bottle things up and wait for the problems to get worse.

What happens when you call us?

Speak to us in confidence

1. One of our specialist advisors will answer your call. You can ask to speak to a man or a woman.

2. Our advisors are here to listen. You only need to talk when you are ready.

3. We can offer advice and, if appropriate, let you know about help in your local area for more specific problems. You may wish to have a pen and paper handy in case the advisor gives you details of phone numbers or addresses.

4. If your call lasts for a while that's okay. The advisor will only bring your call to an end on feeling that you have talked through your concerns sufficiently. In order to help as many people as we can, calls are usually limited to an hour in length. If you feel you would benefit from speaking more, please call again another time.

5. Our hope is that when you phone Breathing Space you will feel listened to and respected no matter why you contact us. Always feel free to let us know the quality of the service you received. Your views are always welcome and encouraged.

If you're worried or down, pick up the phone. We're here to listen.

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When you phone Breathing Space, your call will be answered by one of our specialist advisors. They come from a range of mental health, counselling and social work backgrounds. We understand that you might feel nervous about picking up the phone and unsure about what to expect.

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moodgym is like an interactive self-help book which helps you to learn and practise skills which can help to prevent and manage symptoms of depression and anxiety.

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Peer-reviewed publications reporting on studies of moodgym:

McDermott, R., & Dozois, D. J. A. (2019). A randomized controlled trial of Internet-delivered CBT and attention bias modification for early intervention of depression. Journal of Experimental Psychopathology, 10(2), 2043808719842502.

Dorow, M., Stein, J., et al. (2018). Implementation of the Internet-Based Self-Management Program "moodgym" in Patients with Depressive Disorders in Inpatient Clinical Settings - Patient and Expert Perspectives. Psychiatr Prax, 45(5), 256-62.

Howell, A. N., Rheingold, A. A., et al. (2018). Web-based CBT for the prevention of anxiety symptoms among medical and health science graduate students. Cognitive Behaviour Therapy, 1-21.

Lobner, M., Pabst, A., et al. (2018). Computerized cognitive behavior therapy for patients with mild to moderately severe depression in primary care: A pragmatic cluster randomized controlled trial (@ktiv). J Affect Disord, 238, 317-26.

Gilbody, S., Brabyn, S., et al. (2017). Telephone-supported computerised cognitive-behavioural therapy: REEACT-2 large-scale pragmatic randomised controlled trial. The British Journal of Psychiatry, 210(5), 362-267.

Healey, B. J., Griffiths, K. M., & Bennett, K. (2017). The effect of programme testimonials on registrations for an online cognitive behaviour therapy intervention: a randomised trial. Digital Health, 3, 2055207617729937.

Lobner, M., Stein, J., et al. (2017). Innovative E-Health-Ansatze fur komorbide Depressionen bei Patienten mit Adipositas: Nutzungsakzeptanz aus Patienten- und Expertenperspektive. [Innovative E-Health Approaches for Comorbid Depression in Patients with Obesity: Patient and Expert Perspectives on User Acceptance]. Psychiatr Prax, 44(5), 286-95.

Yeung, A., Wang, F., et al. (2017). Outcomes of an online computerized cognitive behavioral treatment program for treating chinese patients with depression: A pilot study. Asian Journal of Psychiatry, 38, 102-7.

Brabyn, S., Araya, R., et al. (2016). The second Randomised Evaluation of the Effectiveness, cost-effectiveness and Acceptability of Computerised Therapy (REEACT-2) trial: does the provision of telephone support enhance the effectiveness of computer-delivered cognitive behaviour therapy? A randomised controlled trial. Health Technol Assess, 20(89), 1-64.

Twomey, C., & O'Reilly, G. (2016). Effectiveness of a freely available computerised cognitive behavioural therapy programme (MoodGYM) for depression: Meta-analysis. Australian and New Zealand Journal of Psychiatry, 51(3), 260-9.

Gilbody, S., Littlewood, E., et al. (2015). Computerised cognitive behaviour therapy (cCBT) as treatment for depression in primary care (REEACT trial): large scale pragmatic randomised controlled trial. BMJ, 351.

Guille, C., Zhao, Z., et al. (2015). Web-based cognitive behavioral therapy intervention for the prevention of suicidal ideation in medical interns: A randomized clinical trial. JAMA Psychiatry, 1-7.

Sorensen Hoifodt, R., Mittner, M., et al. (2015). Predictors of Response to Web-Based Cognitive Behavioral Therapy With High-Intensity Face-to-Face Therapist Guidance for Depression: A Bayesian Analysis. Journal of Medical Internet Research, 17(9), 1-22.

Kolstrup, N. (2014). The Internet as a medium for delivering treatment for depression. Possibilities and challenges highlighted by our experiences with MoodGYM. Tidsskrift for Forskning i Sygdom og Samfund, 21, 19-36.

Lillevoll, K. R., Vangberg, H. C., et al. (2014). Uptake and adherence of a self-directed internet-based mental health intervention with tailored e-mail reminders in senior high schools in Norway. BMC Psychiatry, 14, 14.

Menga, G., Ing, S. M. D., et al. (2014). Fibromyalgia: Can Online Cognitive Behavioral Therapy Help? The Ochsner Journal, 14(3), 343-9.

Phillips, R., Schneider, J., et al. (2014). Randomized controlled trial of computerized cognitive behavioural therapy for depressive symptoms: effectiveness and costs of a workplace intervention. Psychological Medicine, 44(4), 741-52.

Schneider, J., Sarrami Foroushani, P., et al. (2014). Acceptability of online self-help to people with depression: users' views of MoodGYM versus informational websites. Journal of Medical Internet Research, 16(3), e90.

Twomey, C., O'Reilly, G., et al. (2014). A randomized controlled trial of the computerized CBT programme, MoodGYM, for public mental health service users waiting for interventions. Br J Clin Psychol, 53(4), 433-50.

Wilhelmsen, M., Høifødt, R. S., et al. (2014). Norwegian General Practitioners' Perspectives on Implementation of a Guided Web-Based Cognitive Behavioral Therapy for Depression: A Qualitative Study. Journal of Medical Internet Research, 16(9), e208.

Calear, A. L., Christensen, H., et al. (2013). Adherence to the MoodGYM program: outcomes and predictors for an adolescent school-based population. J Affect Disord, 147(1-3), 338-44.

Christensen, H., Farrer, L., et al. (2013). The effect of a web-based depression intervention on suicide ideation: secondary outcome from a randomised controlled trial in a helpline. BMJ Open, 3(6).

Donker, T., Batterham, P. J., et al. (2013). Predictors and moderators of response to internet-delivered Interpersonal Psychotherapy and Cognitive Behavior Therapy for depression. J Affect Disord, 151(1), 343-51.

Donker, T., Bennett, K., et al. (2013). Internet-Delivered Interpersonal Psychotherapy Versus Internet-Delivered Cognitive Behavioral Therapy for Adults With Depressive Symptoms: Randomized Controlled Noninferiority Trial. Journal of Medical Internet Research, 15(5), e82.

Hoifodt, R. S., Lillevoll, K. R., et al. (2013). The clinical effectiveness of web-based cognitive behavioral therapy with face-to-face therapist support for depressed primary care patients: randomized controlled trial. Journal of Medical Internet Research, 15(8), e153.

Lillevoll, K. R., Wilhelmsen, M., et al. (2013). Patients' experiences of helpfulness in guided internet-based treatment for depression: qualitative study of integrated therapeutic dimensions. Journal of Medical Internet Research, 15(6), e126.

Lintvedt, O. K., Griffiths, K. M., et al. (2013). Evaluating the translation process of an Internet-based self-help intervention for prevention of depression: a cost-effectiveness analysis. Journal of medical Internet research, 15(1), e18.

Lintvedt, O. K., Griffiths, K. M., et al. (2013). Evaluating the effectiveness and efficacy of unguided internet-based self-help intervention for the prevention of depression: a randomized controlled trial. Clinical Psychology & Psychotherapy, 20(1), 10-27.

Powell, J., Hamborg, T., et al. (2013). Effectiveness of a web-based cognitive-behavioral tool to improve mental well-being in the general population: randomized controlled trial. Journal of Medical Internet Research, 15(1), e2.

Sethi, S. (2013). Treating Youth Depression and Anxiety: A Randomised Controlled Trial Examining the Efficacy of Computerised versus Face‐to‐face Cognitive Behaviour Therapy. Australian Psychologist, 48(4), 249-57.

Wilhelmsen, M., Lillevoll, K., et al. (2013). Motivation to persist with internet-based cognitive behavioural treatment using blended care: a qualitative study. BMC Psychiatry, 13, 296.

Farrer, L., Christensen, H., et al. (2012). Web-Based Cognitive Behavior Therapy for Depression With and Without Telephone Tracking in a National Helpline: Secondary Outcomes From a Randomized Controlled Trial. Journal of medical Internet research, 14(3), e68.

Ellis, L., Campbell, A., et al. (2011). Comparative randomized trial of an online cognitive-behavioral therapy program and an online support group for depression and anxiety. Journal of Cybertherapy and Rehabilitation, 4(4), 461-7.

Farrer, L., Christensen, H., et al. (2011). Internet-Based CBT for Depression with and without Telephone Tracking in a National Helpline: Randomised Controlled Trial. PLoS One, 6(11), e28099.

Hickie, I. B., Davenport, T. A., et al. (2010). Practitioner-supported delivery of internet-based cognitive behaviour therapy: evaluation of the feasibility of conducting a cluster randomised trial. Med J Aust, 192(11 Suppl), S31-5.

Hind, D., O'Cathain, A., et al. (2010). The acceptability of computerised cognitive behavioural therapy for the treatment of depression in people with chronic physical disease: A qualitative study of people with multiple sclerosis. Psychology & Health, 25(6), 699-712.

Sethi, S., Campbell, A. J., & Ellis, L. A. (2010). The Use of Computerized Self-Help Packages to Treat Adolescent Depression and Anxiety. Journal of Technology in Human Services, 28(3), 144-60.

Topolovec-Vranic, J., Cullen, N., et al. (2010). Evaluation of an online cognitive behavioural therapy program by patients with traumatic brain injury and depression. Brain Injury, 24(5), 762-72.

Calear, A. L., Christensen, H., et al. (2009). The YouthMood Project: a cluster randomized controlled trial of an online cognitive behavioral program with adolescents. J Consult Clin Psychol, 77(6), 1021-32.

Neil, A. L., Batterham, P., et al. (2009). Predictors of adherence by adolescents to a cognitive behavior therapy website in school and community-based settings. Journal of Medical Internet Research, 11(1), e6.

O'Kearney, R., Kang, K., et al. (2009). A controlled trial of a school-based Internet program for reducing depressive symptoms in adolescent girls. Depress Anxiety, 26(1), 65-72.

Batterham, P. J., Neil, A. L., et al. (2008). Predictors of adherence among community users of a cognitive behavior therapy website. Patient Prefer Adherence, 2, 97-105.

Burgess, N., Christensen, H., et al. (2008). Mental health profile of callers to a telephone counselling service. J Telemed Telecare, 14(1), 42-7.

Mackinnon, A., Griffiths, K. M., & Christensen, H. (2008). Comparative randomised trial of online cognitive-behavioural therapy and an information website for depression: 12-month outcomes. The British Journal of Psychiatry, 192(2), 130-4.

Christensen, H., & Griffiths, K. (2007). Reaching standards for dissemination: a case study. Stud Health Technol Inform, 129(Pt 1), 459-63.

Christensen, H., Griffiths, K., et al. (2006). Free range users and one hit wonders: community users of an Internet-based cognitive behaviour therapy program. Australian and New Zealand Journal of Psychiatry, 40(1), 59-62.

Christensen, H., Griffiths, K. M., et al. (2006). Online randomized controlled trial of brief and full cognitive behaviour therapy for depression. Psychological Medicine, 36(12), 1737-46.

O'Kearney, R., Gibson, M., et al. (2006). Effects of a cognitive-behavioural internet program on depression, vulnerability to depression and stigma in adolescent males: a school-based controlled trial. Cognitive Behaviour Therapy, 35(1), 43-54.

Christensen, H., Griffiths, K. M., & Jorm, A. F. (2004). Delivering interventions for depression by using the internet: randomised controlled trial. BMJ, 328(7434), 265.

Christensen, H., Griffiths, K. M., et al. (2004). A comparison of changes in anxiety and depression symptoms of spontaneous users and trial participants of a cognitive behavior therapy website. Journal of Medical Internet Research, 6(4), e46.

Griffiths, K. M., Christensen, H., et al. (2004). Effect of web-based depression literacy and cognitive-behavioural therapy interventions on stigmatising attitudes to depression: randomised controlled trial. The British Journal of Psychiatry, 185, 342-9.

Christensen, H., Griffiths, K. M., & Korten, A. (2002). Web-based cognitive behavior therapy: analysis of site usage and changes in depression and anxiety scores. Journal of Medical Internet Research, 4(1), e3.

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moodgym - Interactive skills training for depression and anxiety

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moodgym is an interactive self-help program that provides cognitive behaviour therapy (CBT) training to help users prevent and cope with depression and anxiety.

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Thrive’s vision is of a world in which children’s social and emotional needs are better understood and met.

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The Thrive Approach - a trauma-sensitive approach to emotional resilience

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The Thrive Approach is a dynamic, developmental and trauma-sensitive approach to meeting the emotional and social needs of children.

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Try Happy colour APP as an example - plenty of others available. Try it. It's very soothing!

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EXCLUSIVE PICS! Color your favorite pics
and discover new DISNEY category!

Happy Color™ is a color by number game for adults. There are so many colorful, breathtaking pictures to color!

All 4000 of them are free. We have a great number of categories in our paint by number app:
- Animals. Just find the cutest buddy you want to color;
- Places. Find pictures of the real places and unique buildings beautifully painted in our coloring book;
- Hobbies like sports, music, board games, puzzles and other coloring pages;
- Flowers. The most beautiful and exotic flowers are already painted.

All you need to do is to color them in our coloring by number book!

And this is only a small part of the pictures we have in Happy Color. Open the game and you will find people, mosaic, mandala, horoscopes, fantasy, art and many more coloring pages.

Coloring has never been so easy, all pictures are marked by numbers. Open your color by number book and rediscover the simple relaxation and joy of coloring. Paint and share your favorite adult coloring pages with friends and family, let everyone see your fantastic coloring pages!

Color your life with our adult coloring book Happy Color!

We are constantly working to make our coloring book better, please, share your feedbacks: support@x-flow.app

Join our Facebook community and enjoy more pics every day:
https://mobile.facebook.com/happycolorbynumber/

Terms of Use: www.x-flow.app/terms-of-use.html
Privacy Policy: www.x-flow.app/privacy-policy.html

Happy Color has a lot of unique pictures hand drawn by professional authors, as well as pics of famous characters, comics, cartoons etc. owned by Marvel (© 2020 MARVEL), DISNEY (© 2020 DISNEY) and others.

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Happy Colour - Colour by Numbers - Apps on Google Play

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EXCLUSIVE PICS! Color your favorite pics and discover new DISNEY category! Happy Color™ is a color by number game for adults. There are so many colorful, breathtaking pictures to color! All 4000 of them are free. We have a great number of categories in our paint by number app: - Animals.

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Extremely useful cutting costs site but also free mental health and debt advice

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A message from Martin
Be under no illusions. Mental health problems can cause severe debt, and severe debt can cause mental health problems. Debt isn't just a financial problem, it causes relationships to break up, people to lose their homes and families to break down. No matter who you are, it can be hell. For many living with mental health issues, debt is a common problem. My usual line is we should focus on being responsible borrowers, as you can't expect lenders to be responsible - their job is flogging debt. A few years ago, I had my eyes opened. A man came up to thank me for the MoneySavingExpert.com website. I asked him if he'd saved much money, and his answer surprised me: "I don't use it for myself. I'm a mental health case worker, and almost every one of my clients has debt issues. It's tough for them to control many areas of their life. I use your site to help them sort through their problems." This is the crux. How do we help those who are unable to be responsible for themselves? It is not always easy to be responsible for yourself - and the easy credit years created a potential disaster scenario. Since then I've heard that story echoed time and time again. I pitched the idea to TV outlets several times, only to be told it doesn't resonate with enough people. That's wrong. Many people have either had issues or have a family member who has. Yet it's not right to simply stop anyone with mental health issues getting credit. Often issues are temporary, and, even if not, debt isn't bad, bad debt is bad. A rational decision to borrow cheaply is fine. Mortgages, student loans and more are an integral part of the modern financial world. While describing the problem is easy, the solutions aren't. I wish I could promise this guide will solve them. It won't, though it should help make things easier to understand and deal with.

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Be under no illusions. Mental health problems can cause severe debt, and severe debt can cause mental health problems. Debt isn't just a financial problem, it causes relationships to break up, people to lose their homes and families to break down. No matter who you are, it can be hell.

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A safe community to support your mental health, 24/7

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Whatever's on your mind, we're here - Togetherall

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Need urgent help? Contact one of these crisis support services

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with iResilience

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Resilience is more than just a mindset

Once we reach adulthood, our personalities remain relatively stable. However, our levels of resilience can vary considerably. Fortunately, everyone has the ability to build and maintain their levels of resilience. That's why we created iResilience!

The iResilience report is the starting point for a structured, personalised journey to self-resilience. It provides awareness of the strategies you lean on the most - and how that means you're likely to respond to difficult situations.

Get your free report arrow_right_alt

0 people have already started developing their resilience with iResilience

How does it work?

iResilience provides a comprehensive understanding of personal resilience and gives examples of how this could impact your response to demanding work situations. Your report allows you to build on existing areas of strength, and also allows you to manage any potential areas of risk.

What does it cover?

Using our validated personality questionnaire and based on your responses, your personal iResilience report reveals which of the four key components you naturally draw on for resilience - confidence, adaptability, purposefulness and the need for social support.

Get your free report arrow_right_alt

"This is frighteningly accurate - it has captured my personality perfectly. The situations they give you towards the end of the report showing how your personality will help or hinder you is also an excellent learning tool."

LISA HALL, KENT COUNTY COUNCIL

Our flagship Personal Resilience training programme is available to your organisation as a lively 60 minute broadcast for up to 500 employees

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iResilience: Free Personal Resilience Report | Robertson Cooper

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Once we reach adulthood, our personalities remain relatively stable. However, our levels of resilience can vary considerably. Fortunately, everyone has the ability to build and maintain their levels of resilience. That's why we created iResilience! The iResilience report is the starting point for a structured, personalised journey to self-resilience.

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The UK’s national reporting and advice centre for fraud and cyber crime.

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Fraud is when trickery is used to gain a dishonest advantage, which is often financial, over another person. Cyber crime is any criminal act dealing with computers and networks.
There are many words used to describe fraud: Scam, con, swindle, extortion, sham, double-cross, hoax, cheat, ploy, ruse, hoodwink, confidence trick.

These are just a few words you might hear in relation to fraud. Fraud can be committed against individuals or businesses. Have a look in our A-Z of fraud for information about different types of fraud.

Cyber crime is any criminal act dealing with computers and networks (called hacking). Additionally, cyber crime also includes traditional crimes conducted through the Internet.

Facts about fraud and cyber crime ​

The 2019 Financial Cost of Fraud report estimates the cost of fraud to the UK is between £130bn - £190bn a year. The Office for National Statistics (ONS) say that people are more likely to fall victim to fraud or cyber offences above any other crime.

Between April 2018 and March 2019 there were:

If you or someone else is in immediate danger or risk of harm dial 999 now.

Action Fraud is the UK's national reporting centre for fraud and cybercrime where you should report fraud if you have been scammed, defrauded or experienced cyber crime in England, Wales and Northern Ireland.

Find out about the organisations who are working together and helping you to combat fraud and bring fraudsters to justice.

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What is fraud and cyber crime? | Action Fraud

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Fraud is when trickery is used to gain a dishonest advantage, which is often financial, over another person. Cyber crime is any criminal act dealing with computers and networks. There are many words used to describe fraud: Scam, con, swindle, extortion, sham, double-cross, hoax, cheat, ploy, ruse, hoodwink, confidence trick.

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Empowering People To Take A Stand Against Scams

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Friends Against Scams is a National Trading Standards Scams Team initiative, which aims to protect and prevent people from becoming victims of scams by empowering people to take a stand against scams. Learn how to protect yourself and your loved ones from scams by completing the Friends Against Scams awareness session and help to raise awareness throughout your community. Anybody can join Friends Against Scams and make a difference in their own way.

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Friends Against Scams is a National Trading Standards (NTS) Scams Team initiative, which aims to protect and prevent people from becoming victims of scams.

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Third Sector Volunteering across the region

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Third Sector Volunteering across the region

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You can search for opportunities

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Why volunteer? -You can meet new people; be "part of something"; improve your self-confidence; learn new skills or develop existing ones; improve your job prospects, through gaining experience; make a difference; and participate in a fun, enjoyable and sometimes social activity.
Try our volunteer search below the text to find out what opportunities are available locally. Need more help?

If you are interested in volunteering and would like some more help finding an opportunity, please email volunteering@tsdg.org.uk and a member of our team will be in touch or come into our offices in Dumfries, Dalbeattie or Stranraer. Details .
Organisations
Having volunteers support your organisation is a great way to involve your community. There are many other benefits to be gained from volunteers: ability to deliver enhanced services; opportunity to grow your organisation; additional skills; more people promoting the work of your organisation; and options for better or more flexible service delivery

If you would like to advertise a volunteering opportunity on our website, please complete the following .

All opportunities found here are reviewed every six months.

Please be aware that some of the drop down boxes do not work if you are using Microsoft Edge.

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Why volunteer? -You can meet new people; be "part of something"; improve your self-confidence; learn new skills or develop existing ones; improve your job prospects, through gaining experience; make a difference; and participate in a fun, enjoyable and sometimes social activity. Try our volunteer search below the text to find out what opportunities are available locally.

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Volunteer Scotland | Help Make a Difference through Volunteering

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Volunteer Scotland are the only national centre for volunteering. We help make volunteering easy for everyone, so that more people volunteer and have a great time.

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Amidst Global Uncertainty

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Our world is changing rapidly at the moment. Given some of the news coverage it is difficult not to worry about what it all means for yourself, and for those you love.

We have put together this free guide Living with worry and anxiety amidst global uncertainty.

We have included a mixture of psychoeducation about normal and excessive worry, lots of normalization, and a selection of practical exercises that you, your clients, or anyone can use to manage worry and maintain well-being in these uncertain times. Please feel free to share this widely.

Wishing you well,

Dr Matthew Whalley & Dr Hardeep Kaur

Download (UK English): Living with worry and anxiety amidst global uncertainty (UK English version)

Download (US English): Living with worry and anxiety amidst global uncertainty (US English version)

Download (Afrikaans): Hoe om met bekommernis en angs te leef te midde van wereldwye onsekerheid (thanks to Anneri Victor)

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Download (Chinese Simplified): 如何在全球陷入不确定餓充满担忧和焦虑的情况中生活 (thanks to Earnest Chiam, Nemo Zang)

Download (Chinese Traditional): 在全球性的不確定因素中過著憂慮和焦慮的生活 (thanks to Cathy Yu)

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Download (Czech): Jak zvládnout obavy (starosti) a úzkost v době globální nejistoty (thanks to Marie Dvořáková)

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Download (French): Bien vivre inquiétude et anxiété dans un contexte global d'incertitude (thanks to Laurie Kenny, Anaïs Joalland, Jocelyn Albert)

Download (German): Leben mit Sorgen und Ängsten inmitten globaler Unsicherheit (thanks to Christa Mennad, Rebecca DeWald, Marianne L. Hellriegel, Uta Schmidt-Straßburger)

Download (Greek): Ζώντας με την ανησυχία και το άγχος εν μέσω παγκόσμιας αβεβαιότητας (thanks to Aliki Eleni Pouli, Elli Kouvaraki and Dr Constantina Markides)

Download (Hindi): वैि􏰃वक अि􏰄थरता के दौरान 􏰅चतं ा और 􏰆याकुलता म􏰇 जीना (thanks to Shuja Hoda, Kiran Sharma, Elite Psychology Associates)

Download (Hungarian): Aggodalom és szorongás a globális bizonytalanság közepette (thanks toAnna Adamecz-Völgyi, Ildikó Fogarasi)

Download (Icelandic): Að takast á við áhyggjur og kvíða í heimsfaraldri (thanks to Logi Úlfarsson, Aðalheiður Jónsdóttir, Arnfríður Kjartansdóttir, Einar Kristinsson,

Download (Italian): Convivere con ansia e paura nella globale incertezza (thanks to Ilaria Fonzo and Marion Santorelli)

Download (Japanese): 世界中で不確実性が充満する中、心配や不安と上手に付き合う方法 (thanks to Mie Takaki, Amy Loo, Izumi Takeda, Carlo Francisco, Julia Sun, and Miyu Nakajima)

Download (Kazakh): ҒАЛАМДЫҚ БЕЛГІСІЗДІК ЖАҒДАЙЫНДА МАЗАСЫЗДЫҚ ПЕН ҮРЕЙДІ ҚАЛАЙ ЖЕҢУГЕ БОЛАДЫ (thanks to Saya Tlektes)

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Download (Lithuanian): Kaip susigyventi su savo nerimu visuotinio neužtikrintumo laikais (thanks to Aidas Ramanauskas, Jurgita Radavičienė, Petras Jurkuvėnas, Skaistė Aleksandravičiūtė, Gaila Matulytė, and Giedrė Apanavičiūtė)

Download (Norwegian): Å leve med bekymring og angst under global usikkerhetusikkerhet (thanks to Malin Christina Wikstrøm)

Download (Polish): Zmartwienia i lęk - jak sobie z nimi radzić w obliczu ogólnoświatowej niepewności (thanks to Karolina Kalisz, Monika Wilkowska, Michał Kłak, Ewelina Michalak, Monika Panczak)

Download (Portuguese): Vivendo com preocupação e ansiedade perante incerteza global (thanks to Ana Esther Freire, Dr Miguel Montenegro, Dr Claudio Pestana and um Humano, com Amor (que deseja ficar anonimo)

Download (Russian): Как справиться с беспокойством и тревогой в условиях глобальной (thanks to Lyudmila Grigoryeva)

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Download (Xhosa): Ukuphila ngexhala kunye noxinzelelo lwengqondo kwilixa lokungaqiniseki kwehlabathi (thanks to Lauren Creese, Esona Bottoman, Anele Damana)

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Translations

2020-03-22: We have been inundated with many kind offers to translate the guide. If you would like to contribute we have created a Google Doc for each language. If you click on the link you will be able to view & edit the document. Using Google Docs means that the translation effort can be shared amongst many people. If you're having any technical issues, or need us to add templates in more languages just get in touch ([email protected] ). Do make sure to add your name at the top of the document so that we can credit your contribution.

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About this guide

Our world is changing rapidly at the moment. Given some of the news coverage, it would be hard not to worry about what it all means for yourself, and for those you love.

Worry and anxiety are common problems at the best of times, and when it takes over it can become all-encompassing. At Psychology Tools we have put together this free guide to help you to manage your worry and anxiety in these uncertain times.

Once you have read the information, feel free to try the exercises if you think they might be helpful to you. It's natural to struggle when times are uncertain, so remember to offer care and compassion to yourself, and to those around you.

Wishing you well,

Dr Matthew Whalley & Dr Hardeep Kaur

What is worry?

Human beings have the amazing ability to think about future events. 'Thinking ahead' means that we can anticipate obstacles or problems, and gives us the opportunity to plan solutions. When it helps us to achieve our goals, 'thinking ahead' can be helpful. For example, hand washing and social distancing are helpful things that we can decide to do in order to prevent the spread of the virus. However, worrying is a way of 'thinking ahead' that often leaves us feeling anxious or apprehensive. When we worry excessively, we often think about worst case scenarios and feel that we won't be able to cope.

What does worry feel like?

When we worry it can feel like a chain of thoughts and images, which can progress in increasingly catastrophic and unlikely directions. Some people experience worry as uncontrollable - it seems to take on a life of its own. It is natural that many of us may have recently noticed ourselves thinking about worst-case scenarios. The example below illus- trates how worries can escalate quickly, even from something relatively minor. Have you noticed any thoughts like this? (confession: we both have!)

Worry and anxiety physical symptoms

Worry isn't just in our heads. When it becomes excessive we feel it as anxiety in our bodies too. Physical symptoms of worry and anxiety include:

Muscle tension or aches and pains.

Restlessness and an inability to relax. * Difficulty concentrating.

Difficulty sleeping.

Feeling easily fatigued.

What causes anxiety or worry?

Anything can be a trigger for worry. Even when things go right, you might manage to think to yourself "but what if it all falls apart?". There are particular situations where worry becomes even more common, though. Strong triggers for worry are situations that are:

Ambiguous - open to different interpretations.

Novel and new - so we don't have any experience to fall back on.

Unpredictable - unclear how things will turn out.

Does any of this sound familiar at the moment? The current worldwide health situation ticks all of these boxes, and so it makes sense that people are experiencing a lot of worry. It is an unusual situation with much uncertainty, which can naturally lead us to worry and feel anxious.

Are there different types of worry?

Worry can be helpful or unhelpful, and psychologists often distinguish between worries concerning 'real problems' vs. 'hypothetical problems'.

Real problem worries are about actual problems that need solutions right now. For example, given the very real concern about the virus at the moment, there are helpful solutions which include regular handwashing, social distancing, and physical isolation if you have symptoms.

Hypothetical worries about the current health crisis might include thinking about worst- case scenarios (what we might call catastrophizing). For example, imagining worst case scenarios such as most people dying.

When does worry become a problem?

Everyone worries to some degree, and some thinking ahead can help us to plan and cope. There is no 'right' amount of worry.We say that worry becomes a problem when it stops you from living the life you want to live, or if it leaves you feeling demoralized and exhausted.

How to cope with worry

It is natural for you to worry at the moment, but if you feel that it's becoming excessive and taking over your life - for example if it's making you anxious, or if you're stuggling to sleep - then it might be worth trying to find ways to limit the time you spend worrying, and taking steps to manage your well-being. In the next section of this guide we have included a selection of our favourite information handouts, exercises, and worksheets for maintaining well-being and managing worry. These can help you to:

Maintain balance in your life. Psychologists think that well-being comes from living a life with a balance of activities that give you feelings of pleasure, achievement, and closeness. Our information handout Look After Your Wellbeing By Finding Balance discusses this in more detail. The Activity Menu on the following page contains suggestions of activities to help you to distract yourself and stay active. Remember that we're social animals - we need connections to thrive and flourish. We would recommend trying to do at least some activities that are social and involve other people. In times like these you might have to find some creative ways to do social things at a distance. For example, by keeping in touch online or by phone.

Practice identifying whether your worry is 'real problem' worry, or 'hypothetical worry'. The Worry Decision Tree is a useful tool for helping you to decide what type your worry is. If you're experiencing lots of hypothetical worry, then it's important to remind yourself that your mind is not focusing on a problem that you can solve right now, and then to find ways to let the worry go and focus on something else. You might also use this tool with children if they are struggling to cope.

Practice postponing your worry. Worry is insistent - it can make you feel as though you have to engage with it right now. But you can experiment with postponing hypotheti- cal worry, and many people find that this allows them to have a different relationship with their worries. In practice, this means deliberately setting aside time each day to let yourself worry (e.g. 30 minutes at the end of each day). It can feel like an odd thing to do at first! It also means that for the other 23.5 hours in the day you try to let go of the worry until you get to your 'worry time'. Our Worry Postponement exercise will guide you through the steps you need to give it a try.

Speak to yourself with compassion. Worry can come from a place of concern - we worry about others when we care for them. A traditional cognitive behavioral therapy technique for working with negative, anxious, or upsetting thoughts is to write them down and find a different way of responding to them. Using the Challenging Your Thoughts With Compassion worksheet, you can practice responding to your anxious or worrying thoughts with kindness and compassion. We have provided a worked example to get you started.

Practice mindfulness. Learning and practicing mindfulness can help us to let go of worries and bring ourselves back to the present moment. For example focusing on the gentle movement of your breath or the sounds you hear around you, can serve as helpful 'anchors' to come back to the present moment and let go of worries.

Final tips to help manage anxiety or worry

Set a routine. If you are spending more time at home it is important to continue with a regular routine. Maintain a regular time for waking up and going to bed, eating at regular times, and getting ready and dressed each morning. You could use a timetable to give structure to your day.

Stay mentally and physically active. When you plan your daily timetable have a go at including activities that keep both your mind and body active. For example, you could try learning something new with an online course, or challenge yourself to learn a new language. It's also important to keep physically active. For example doing rigorous housework for 30 minutes, or an online exercise video.

Practice gratitude. At times of uncertainty, developing a gratitude practice can help you to connect with moments of joy, aliveness, and pleasure. At the end of each day take time to reflect on what you are thankful for today. Try and be specific and notice new things each day, for example 'I am grateful that it was sunny at lunchtime so I could sit in the garden'. You could start a gratitude journal, or keep notes in a gratitude jar. Encourage other people in your home to get involved too.

Notice and limit worry triggers. As the health situation develops it can feel like we need to constantly follow the news or check social media for updates. However, you might notice this also triggers your worry and anxiety. Try to notice what triggers your worry. For example, is it watching the news for more than 30 minutes? Checking social media every hour? Try to limit the time that you are exposed to worry triggers each day. You might choose to listen to the news at a set time each day, or you could limit the amount of time you spend on social media for news checking.

Rely on reputable news sources. It can also help to be mindful of where you are obtaining news and information. Be careful
to choose reputable sources. The World Health Organization provides excellent information here:
https://www.who.int/emergencies/diseases/ novel-coronavirus-2019/advice-for-public

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Free Guide To Living With Worry And Anxiety Amidst Global Uncertainty - Psychology Tools

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Our world is changing rapidly at the moment. Given some of the news coverage it is difficult not to worry about what it all means for yourself, and for those you love. We have put together this free guide Living with worry and anxiety amidst global uncertainty.

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Please find below a list of places that staff can contact if they would like to help:

~Shelter Single Homeless Person Support Service - 23, Lewis Street - 01776 706596

~Shelter Scotland Support Service - 0344 515 2390

~Facebook Fed Up cafe, not sure what their opening hours are over Christmas.
~River of Life Church

~Summerhill Community Centre and Lochside Community Centre