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'Looking after someone’ is a guide for anyone caring for family or friends. The guide outlines your rights as a carer and gives an overview of the practical and financial support available.

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When we're caring, it can be hard to get our voice heard. We might not know what help to ask for, or indeed who to ask. Self-advocacy is about learning the skills to to speak up for ourselves and for the person we're caring for.

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Help to connect black individuals and families with professional mental health services across the UK. Have set up a fund to help cover the costs of this support.

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That's what we offer.

That's what you deserve.

Black Minds Matter UK is a fully registered charity connecting Black individuals and families with free therapy by qualified and accredited Black therapists.

We've teamed up with a collective of Black therapists, who work tirelessly alongside us to remove stigma and redefine mental health experiences for Black individuals.

We take pride in offering a safety net of culturally relevant mental health support and have grown a community of people who value equality in mental health care. Together, we are demanding better resources and treatment for Black people and acknowledging that the status quo is simply not good enough. Empowering Black individuals with support and safe spaces, every step of the way.

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Black Minds Matter UK is a fully registered charity connecting Black individuals and families with free therapy by qualified and accredited Black therapists. We've teamed up with a collective of Black therapists, who work tirelessly alongside us to remove stigma and redefine mental health experiences for Black individuals.

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If you never seem to have enough time, better time management may help you regain control of your days.

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CMHA now provide a diverse range of services with the aim of serving Chinese people who suffer from mental health related issues and problems.

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Chinese National Healthy Living Centre | Helpline

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Chinese National Healthy Living Centre | Helpline

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Helpline (+44 (0)20 3802 0350) provides with the services of interpretation and can be answered in English and Chinese.

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Helpline and Advice

Our helpline provides with the services of interpretation and can be answered in English and Chinese.

Helpline: +44 (0)20 3802 0350

我們的服務熱線提供口譯服務，可以用英語和中文回答。

服務熱線: +44 (0)20 3802 0350

Latest

我們的華語醫生為與家庭醫生溝通有困難的華人進行健康諮詢。星期日的門診也會提供量血壓和驗尿的一般健康檢查。
Our Chinese-speaking doctors provide free consultation on health problems to people who have difficulties in communicating with their own doctors. The Sunday Surgery also offers basic health checks such as blood pressure measurement and urine testing.

保健中心暫停開放, 直至另行通知 CNHLC will be closed until further notice.

在新冠病毒廣泛傳播期間，您有否感到壓力和擔心？我們有會說中文的輔導員，可以為您提供英語或中文電話輔導

Are you feeling stressed and worried during the Covid-19 pandemic? We have Chinese and English speaking counsellors who can provide phone counselling to you.

Most read

Charities across the country are facing financial difficulty. We really need support from the community so we can keep providing services, so please give whatever you can spare. 全國的慈善機構都面臨財政壓力。我們非常需要來自社會的支持來幫助我們繼續提供服務，請提供任何您力所能及的資助。

全國華人保健中心很高興為我們的社區提供以下免費活動和支持小組:

We are excited to offer our community the following free activities and support group:

The Dementia Alliance for Culture and Ethnicity (DACE) is an alliance of groups currently providing information and support to people from Black, Asian and minority ethnic communities in the UK.

痴呆症文化及种族联盟如今为在英国的黑人、亚洲人和少数族裔提供（病症相关）信息和支持。

Drop in and see us 9am - 5pm Tuesdays, Wednesday and Thursdays in our Central London offices or call us during working hours for advice, information and support.

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Our helpline provides with the services of interpretation and can be answered in English and Chinese. Helpline: +44 (0)20 3802 0350 我們的服務熱線提供口譯服務，可以用英語和中文回答。 服務熱線: +44 (0)20 3802 0350 我們的華語醫生為與家庭醫生溝通有困難的華人進行健康諮詢。星期日的門診也會提供量血壓和驗尿的一般健康檢查。 Our Chinese-speaking doctors provide free consultation on health problems to people who have difficulties in communicating with their own doctors.

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Sharing Voices | Strategies to Cope with Coronavirus Stress

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Sharing Voices | Strategies to Cope with Coronavirus Stress

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Coronavirus (COVID-19): common reactions
As the situation relating to COVID-19 unfolds, including news reports, travel restrictions, and concerns for your own and your loved ones' health - people can experience a wide range of thoughts, feelings and reactions.

You or someone you know may experience periods of:

Feeling stressed or overwhelmed

Anxiety, worry, or fear

Sadness, tearfulness, and/or loss of interest in usual enjoyable activities

Physical symptoms, such as increased heart rate, stomach upset, low energy, or other uncomfortable sensations

Frustration, irritability, or anger

Feeling helpless

Difficulty concentrating or sleeping

Isolating or withdrawing from others, and/or fear of going to public spaces

Strategies to cope with stress, anxiety or distress
Acknowledge your feelings. In situations that are uncertain and evolving such as this, it's understandable to feel stressed, anxious, or upset, among other emotional reactions. Allow yourself time to notice and express what you're feeling. This could be by writing them down in a journal, talking to others, doing something creative, or practicing meditation.

Maintain your day-to-day normal activities and routine where possible. Having a healthy routine can have a positive impact on your thoughts and feelings. This can include: eating healthy meals, physical exercise like walking, running or stretching, getting enough sleep, and doing things you enjoy.

Stay connected. Receiving support and care from others has a powerful effect on helping us cope with challenges. Spending time with supportive family and friends can bring a sense of comfort and stability. Talking through our concerns, thoughts, and feelings with others can also help us find helpful ways of thinking about or dealing with a stressful situation.

Seek accurate information. Finding credible sources you can trust is important to avoid the fear and panic that can be caused by misinformation. The UK Government Website https://www.gov.uk/government/topical-events/coronavirus-covid-19-uk-government-response has up to date information, fact sheets, including advice and support.

Set limits around news and social media. It's understandable to want to keep informed, especially if you or your loved ones are affected. At the same time, constantly reading, watching, or listening to upsetting media coverage can unnecessarily intensify worry and agitation. Take a break from news or social media, especially if there's no new information. Focus on things that are positive in your life and actions you have control over.

Stay up to date with University/School advice and support. Check your education provider's student support website for regular updates, including course updates and other information for affected students.
For more support
If you would like to speak with a staff member on the telephone, via a virtual appointment, or in person, please ring 01274 731166

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Strategies To Cope With Corona Virus Stress

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Coronavirus (COVID-19): common reactions As the situation relating to COVID-19 unfolds, including news reports, travel restrictions, and concerns for your own and your loved ones' health - people can experience a wide range of thoughts, feelings and reactions.

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Free, safe and anonymous online support for students.

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Untangle | Grief and Bereavement Support

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Untangle | Grief and Bereavement Support

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Help by matching you to a free & private support group

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Providing Intergenerational Mentoring Through Education in London, Brighton, Kenya and Uganda. Mentivity is an inspirational mentoring organisation and alternative educational provision that provides aspirational support for young people, training for schools and parents through 1:1 mentoring, group conversation based learning and consultancy.

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Very active on Instagram and Facebook - @thenapministry.

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A digital membership club designed for people of color to thrive.

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The Black, African and Asian Therapy Network

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The Black, African and Asian Therapy Network

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Home of the largest community of Counselors and Psychotherapists of Black, African, Asian and Caribbean Heritage in the UK.

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Celebrating Diverse Practice: Spirit, Mind and Body

Tickets are now available.

KEYNOTE SPEAKERS
Angel Abitha Chi - knowing who we are on a spirit and soul level

Amal Wartalska - socially inflicted trauma and Eye Movement Desensitisation and Reprocessing (EMDR)

Stephen Abdullah Maynard and Sabnum Dharamsi - classical and contemporary perspectives on the Self in Islamic Counselling

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The Black, African and Asian Therapy Network

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Celebrating Diverse Practice: Spirit, Mind and Body Tickets are now available.

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This space was developed to present mental health topics in a way that feels more accessible and relevant to black women.

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Therapy for Black Girls is an online space dedicated to encouraging the mental wellness of Black women and girls.

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Sister Afya | Mental Wellness Resources and Information

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Sister Afya | Mental Wellness Resources and Information

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Resources & Information | Sista Afya Community Mental Wellness

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Get mental wellness information and resources.

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Sussex University Careers and Employability Centre | Your Way Forward After Sussex Virtual Events

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Sussex University Careers and Employability Centre | Your Way Forward After Sussex Virtual Events

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A series of online events and resources to help you feel confident about life after Sussex

Whether you are planning your next steps, looking for your first job as a graduate, considering launching your own business, going into further study, or you're not sure in the current climate, Your Way Forward is here to support you in feeling confident about life after Sussex.

We have a series of online events throughout June to help you feel prepared and confident with what you choose to do next.

Your Way Forward events

Follow the link for each event to book your places on CareerHub. Joining instructions for each webinar will be made available for students who have registered.

Additional resources

We will also have blogs, videos and resources created throughout the month focusing on various aspects of career thinking, whatever stage you are at. You can also check out our Making Career Choices guide and our Weekly Updates blog.

How we support you after Sussex

We can support you for up to three years after you graduate via CareerHub, where you can:

View graduate jobs and paid internship vacancies

Sign up to our regular events

Ask a question

Book a one-to-one phone appointment with our Careers Consultants

Using CareerHub after you have completed your studies

Look out for an email from CareerHub after you have completed your studies, follow the link, and you will be able to access CareerHub as a graduate.

Alternatively, contact us and we can fix this for you.

Email: careers@sussex.ac.uk

Connect with Sussex alumni on the University's networking platform

Sussex Connect is the University's online professional networking and mentoring platform, where you can find useful contacts and mentors among thousands of Sussex alumni.

Sign up at www.sussexconnect.org.

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A series of online events and resources to help you feel confident about life after Sussex Whether you are planning your next steps, looking for your first job as a graduate, considering launching your own business, going into further study, or you're not sure in the current climate, Your Way Forward is here to support you in feeling confident about life after Sussex.

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Sussex University Careers and Employability Centre | Your Way Forward After Sussex Virtual Events

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Sussex University Careers and Employability Centre | Your Way Forward After Sussex Virtual Events

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A series of online events and resources to help you feel confident about life after Sussex

Whether you are planning your next steps, looking for your first job as a graduate, considering launching your own business, going into further study, or you're not sure in the current climate, Your Way Forward is here to support you in feeling confident about life after Sussex.

We have a series of online events throughout June to help you feel prepared and confident with what you choose to do next.

Your Way Forward events

Follow the link for each event to book your places on CareerHub. Joining instructions for each webinar will be made available for students who have registered.

Additional resources

We will also have blogs, videos and resources created throughout the month focusing on various aspects of career thinking, whatever stage you are at. You can also check out our Making Career Choices guide and our Weekly Updates blog.

How we support you after Sussex

We can support you for up to three years after you graduate via CareerHub, where you can:

View graduate jobs and paid internship vacancies

Sign up to our regular events

Ask a question

Book a one-to-one phone appointment with our Careers Consultants

Using CareerHub after you have completed your studies

Look out for an email from CareerHub after you have completed your studies, follow the link, and you will be able to access CareerHub as a graduate.

Alternatively, contact us and we can fix this for you.

Email: careers@sussex.ac.uk

Connect with Sussex alumni on the University's networking platform

Sussex Connect is the University's online professional networking and mentoring platform, where you can find useful contacts and mentors among thousands of Sussex alumni.

Sign up at www.sussexconnect.org.

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A series of online events and resources to help you feel confident about life after Sussex Whether you are planning your next steps, looking for your first job as a graduate, considering launching your own business, going into further study, or you're not sure in the current climate, Your Way Forward is here to support you in feeling confident about life after Sussex.

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Switchboard | Connecting You to LGBTQ Support

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Switchboard | Connecting You to LGBTQ Support

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Switchboard is a charity that has been listening to, supporting and connecting lesbian, gay, bisexual, trans and queer communities since 1975. Originally a helpline, we have grown to deliver lots of additional services by and for LGBTQ people in Sussex.

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Switchboard is a charity that has been listening to, supporting and connecting lesbian, gay, bisexual, trans and queer communities since 1975. Originally a helpline, we have grown to deliver lots of additional services by and for LGBTQ people in Sussex.

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Women's Aid | The Survivor's Handbook: Support for Disabled Women

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Women's Aid | The Survivor's Handbook: Support for Disabled Women

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Disabled women are twice as likely to experience domestic violence than non-disabled women (1995 British Crime Survey, also confirmed by data from other countries). They are also likely to experience abuse over a longer period of time and to suffer more severe injuries as a result of the violence.
Women's Aid Annual Survey 2014 showed that:

95% of women suffered adverse effects on their mental health as a result of the abuse;

6.9% of women in refuge had a physical impairment;

1.9% had a sensory impairment; and

3.2% had a learning impairment.

If you are disabled, your abuser may also be your carer, or your personal assistant and you may be reliant on him/her for personal care or mobility. You can be subject to physical, psychological, sexual or financial violence in any or all of the ways that non-disabled women are abused, but in addition you may experience the following forms of abusive behaviour:

Your abuser may withhold care from you or undertake it neglectfully or abusively.

Your abuser may remove mobility or sensory devices that you need for independence.

Your abuser may be claiming state benefits in order to care for you - enabling him to control your finances more effectively.

Your abuser may use your disability to taunt or degrade you.

If you are experiencing domestic violence and you are disabled, you may find it harder to protect yourself or to access sources of help.

You may be more physically vulnerable than a non-disabled woman.

You may be less able to remove yourself from an abusive situation.

You may be socially isolated both because of your disability and as a result of your abuser's control of your social relationships.

You may find it harder to disclose abuse because you have no opportunity to see health or social care professionals without your abuser being present.

If you are disabled, you may have particular concerns about moving out of your home: it may have been specially adapted for you, or perhaps a care package has been organised and you are worried that you will lose your current level of independence if you are forced to move elsewhere. You may be reluctant to report domestic violence from a partner whose care you depend on, and which you believe enables you to stay out of institutional care.

Seeking help

As a disabled woman, you may be regarded as a "vulnerable adult", and in this case, the multi-agency Policies and Procedures for the safeguarding and protection of vulnerable adults will apply. All areas have had to develop these policies and procedures following on from the publication of the Government's No Secrets guidance. The criteria for being defined as a "vulnerable adult" vary from area to area - but if you do fit the criteria set in your area, than all agencies (both statutory and voluntary) have to follow these procedures.

You may be reluctant to report domestic abuse if you do not feel confident you will be believed or that your concerns will be taken seriously. You may also think that there is little that anyone can do, and nowhere for you to go. If you decide you want to leave your abuser, refuge-based support and other domestic violence services may not always be appropriate. Some refuge accommodation may not be accessible, and you may need help with personal care or other needs (such as sign language interpreters or transport).

There is help and support available for any woman experiencing domestic abuse. Many domestic abuse services are able to support disabled women and have outreach services or independent advocacy services which can help you. If you need safe accommodation many refuges now have full wheelchair access, and workers who can assist women and children who have special needs such as hearing or visual impairments, and some Women's Aid organisations offer BSL interpreters.
For more information, contact the Freephone 24 Hour National Domestic Violence Helpline on 0808 2000 247
Useful links

Dial UK
There are around 120 local Disability Information and Advice Line services (DIALs) throughout Great Britain run by and for disabled people. To find out if there is a DIAL that covers your area call: 0808 800 3333
You can also find out online at www.scope.org.uk/support/disabled-people/local-advice

Disability Alliance
Disability Alliance has had to close their helpline due to lack of funding. However, it is the leading authority on social security benefits for disabled people, and the website contains regularly updated information about benefits, tax credits and community care.

RNIB helpline
Information and support for anyone with visual impairment and sight problems. RNIB helpline is on 0303 123 9999

Deaf Hope
DeafHope is the only sign-language based service designed to help Deaf women and children who suffer domestic violence. They have a text service on 07970 350366

Action on Hearing Loss (formerly the RNID)
Information service for deaf and hard of hearing people, their carers, families and professionals. Telephone: 0808 808 0123 (freephone) Textphone: 0808 808 9000 (freephone) SMS: 0780 0000 360
Find more information and support in The Survivor's Handbook

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The Survivor's Handbook: Support for disabled women - Womens Aid

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Support for disabled women Disabled women are twice as likely to experience domestic violence than non-disabled women (1995 British Crime Survey, also confirmed by data from other countries). They are also likely to experience abuse over a longer period of time and to suffer more severe injuries as a result of the violence.

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The Guardian | Hope in a Time of Crisis Mini Series

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The Guardian | Hope in a Time of Crisis Mini Series

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Hope in a time of crisis | News | The Guardian

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We look for the human stories behind the coronavirus crisis

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Journalism that uncovers real solutions: people, movements and innovations offering answers to our most pressing problems.

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The Upside weekly report | World news | The Guardian

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Journalism that uncovers real solutions: people, movements and innovations offering answers to our most pressing problems. We round up the best articles for you every week - sign up to receive them in your inbox

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The Women's Mental Health Network (WMHN) is the latest project from Wish, a women's mental health charity.

A partnership of voluntary organisations working across sectors, the WMHN aims to provide a user-led, campaigning platform to give women with mental health needs a voice, and drive forward change.

The network's focus is to improve women's experience of using statutory services in a range of settings, such as hospitals, prisons, drugs and alcohol, housing, social services, by influencing them to become more gender-specific.

We are currently consulting with women who have experience of the mental health and/or criminal justice system, to find out what changes in service provision they would like to see.

More About Wish

Established in 1987, Wish is the only national, user-led charity working with women with mental health needs in prison, hospital and the community.

It provides independent advocacy, emotional support and practical guidance at all stages of a woman's journey through the Mental Health and Criminal Justice Systems.

Wish acts to increase women's participation in the services they receive, and campaigns to get their voice heard at a policy level. It is unique in its long-term commitment to each individual, as they move through hospitals, prison and the community. You can find out more about Wish on our main website.

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The Women's Mental Health Network (WMHN) is the latest project from Wish, a women's mental health charity. A partnership of voluntary organisations working across sectors, the WMHN aims to provide a user-led, campaigning platform to give women with mental health needs a voice, and drive forward change.

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Founders of the Women's Mental Health Network (below)

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We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking "Accept All", you consent to the use of ALL the cookies. Visit Cookie Settings to provide a controlled consent.

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WISH is a user-led women's mental health charity

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We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking "Accept All", you consent to the use of ALL the cookies. Visit Cookie Settings to provide a controlled consent.

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Men's Health Forum | For Men experiencing mental health difficulties

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Men's Health Forum | For Men experiencing mental health difficulties

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The Men's Health Forum is a British registered charity whose mission is to improve the health of men and boys in England, Wales and Scotland.

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Dealing with bereavement is never easy. But it could be especially difficult at the moment as you also face many other stresses. Coronavirus has left many of us feeling isolated; we may also be dealing with job losses, precarious finances and more. We've already written guides on how to manage your mental health during this...

The coronavirus outbreak has changed all of our lives - and had a significant impact on mental health. We've already outlined some of the things you might be going through at the moment - not being able to go outside for days at a time, decreased contact with friends and family, higher exposure to the...

The ongoing situation with coronavirus is not easy for anybody's mental health or wellbeing. At the moment, government advice is that you can go outside for one form of exercise per day, and that you can also leave the house to get food, for health reasons, if you are a key worker, or if you're...

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Dealing with bereavement is never easy. But it could be especially difficult at the moment as you also face many other stresses. Coronavirus has left many of us feeling isolated; we may also be dealing with job losses, precarious finances and more. We've already written guides on how to manage your mental health during this...

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Useful links for visitors over 50. Screening, lifestyle and disease awareness including diabetes, prostate and erection problems.

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Helps families and friends to find ways to provide the right environment to help the individuals they support affect their own change.

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Combined Minds is an app developed for teenage mental health charity stem4 by Dr. Nihara Krause, Consultant Clinical Psychologist, to help families and friends support young people with their mental health.

When a child or young person has a diagnosed mental health condition, families and friends want to support them in the best way but also know when to step back. Combined Minds uses a 'Strengths-Based' Approach which has been shown to be effective in recovery. This approach focusses on the positive attributes of the person and builds on resourcefulness and resilience.

A shared harness can balance or protect a climber and help catch them when they fall. Keep on partnering so they can climb tall.

Combined Minds helps families and friends to find ways to provide the right environment to help the individuals they support affect their own change. As important influencers in the lives of young people, this provides positive impact on their mental health.

A 'Strengths-Based' Approach works both ways, also helping families and friends to search for their own strengths.

Please note the app is an aid in treatment but does not replace it. Please help the young person you are supporting to see their GP. stem4's Asking For Help leaflet on their Resources page provides help on how to book a GP appointment.

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Combined Minds is the latest app from award-winning teenage mental health charity stem4.

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Clear Fear | Helping to Overcome Anxiety

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Clear Fear | Helping to Overcome Anxiety

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Learn to reduce the physical responses to threat as well as changing thoughts and behaviours and releasing emotions.

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The fear of threat, or anxiety, is like a strong gust of wind. It drags you in and makes you want to fight it or run away.

Instead, face your fear with the free Clear Fear app and learn to reduce the physical responses to threat as well as changing thoughts and behaviours and releasing emotions.

Anxiety is a natural response to fear, threat and apprehension. However, when anxiety is extreme or goes on for a long time, or the response to a threat is disproportionately large and affects a person negatively, it may become an anxiety disorder.

Anxiety disorders are the most common form of emotional disorder and respond very well to a form of treatment called Cognitive Behavioural Therapy or CBT.
When you face your fear, you will reduce the threat and glide.

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Clear Fear is the latest app from award-winning teenage mental health charity stem4.

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Stem4 | Supporting Teenage Mental Health

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Stem4 | Supporting Teenage Mental Health

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stem4 - supporting teenage mental health

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stem4 is a charity that supports positive mental health in teenagers. Mental health information, apps and education. Founders of Youth Mental Health Day.

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Sometimes it can be difficult to talk about your feelings. Even knowing exactly how you're feeling can be hard.

We've created Samaritans Self-Help to provide a type of support that you can use without having to discuss your feelings with someone else. It will help you learn safe, memorable techniques for coping with things that are troubling you, through a range of interactive features. It can also help you make a plan to stay safe in a crisis, and keep track of things you can do away from the app to help yourself feel better.

Samaritans Self-Help is a web application that you can use online in your browser or install on a computer or smartphone. It's not monitored by our volunteers, and we can't see what you write in it.

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Keep track of how you're feeling, and get recommendations for things you can do to help yourself cope, feel better and stay safe in a crisis

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Sussex Partnership NHS Foundation Trust | Coronavirus and Your Mental Health

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Sussex Partnership NHS Foundation Trust | Coronavirus and Your Mental Health

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Taking care of your mental health is more important than ever in these challenging and difficult times. We are working hard to help and support those in our community who may be struggling.

There's a lot of information out there about how to stay safe and well, both physically and mentally, during the coronavirus outbreak. We know that it can sometimes feel a bit overwhelming to sort through this information and understand what is useful and trustworthy, so we've tried to do it for you. We've listed some top tips and useful resources to help you look after your health and wellbeing

If you are feeling anxious or worried about coronavirus, try to remember these important points:

You can also watch our short film for ten top tips to help you look after your mental wellbeing at this time:

For support, the first place to go to is the NHS's Every Mind Matters website. It's full of mental health help and advice, and they've also published 10 tips to help you if you're worried about coronavirus.

Both Mind and the Mental Health Foundation have also published useful advice and guidance, including plans for staying at home if you need to self isolate, managing handwashing and anxiety and how to keep up to date with the latest news whilst looking after your mental health.

Information and support from Mind
Information and support from the Mental Health Foundation Overall please remember, the illness will pass and we will return to normal so look after yourselves and, if possible, try to enjoy the different things that your current lifestyle may offer.
We've also compiled information that you can use with children to help them understand what's happening in a safe, non-scary way, along with resources for older people, those with long term health conditions and easy read resources to support people with learning disabilities, and their families and carers.

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Coronavirus (Covid-19) and your mental health

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Taking care of your mental health is more important than ever in these challenging and difficult times. We are working hard to help and support those in our community who may be struggling. There's a lot of information out there about how to stay safe and well, both physically and mentally, during the coronavirus outbreak.

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HealthWatch | Staying Active at Home and Looking After Your Mental Health

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HealthWatch | Staying Active at Home and Looking After Your Mental Health

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Brighton & Hove City Council | Exercising and Public Spaces Guidelines

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Brighton & Hove City Council | Exercising and Public Spaces Guidelines

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Brighton & Hove's larger parks and open spaces are crucial for exercise and mental wellbeing.

As from Wednesday 13 May, we can:

spend more time outdoors - for example sitting in parks and open spaces and enjoying the fresh air

exercise as often as we wish - following physical distancing guidelines

meet one other person from a different household outdoors - following physical distancing guidelines

use outdoor sports facilities such as a tennis court or golf course - with members of your household, or one other person while staying 2 metres apart. Team sports are not permitted.

Despite these changes to the rules, it's still possible for Coronavirus to spread from person to person, so it's crucial we keep two metres apart from anyone that we do not live with.

We are encouraging and reminding people about the need for physical distancing through signage and pavement stencilling across the city.

Sports facilities

We have reopened council-run tennis courts but we're keeping children's playgrounds and outdoor gyms closed to reduce the risk of infection.

Plans to re-open Hollingbury Golf Course are progressing, following the grant of the lease earlier this year to The Circle, but over the last few weeks we have been concerned to hear that walkers and runners are leaving the footpaths and straying further onto the course and greens.

Hollingbury Golf Course is not a public park it's really important to stay on the footpaths. Although golf is not currently being played, it soon will be and straying from the paths will become extremely dangerous.

Sea swimming and open water sports are once again permitted but we are reminding everyone to only venture into the sea if they are strong swimmers

Tips for getting the most out of the city's parks and open spaces

Please do not visit a park or open space if you have any Covid-19 symptoms - fever, coughs, shortness of breath.

Please consider that people without gardens rely on parks more, if you have a garden, make use of this space for exercise and fresh air.

To ensure you can continue to observe physical distancing, please use all areas of the park that remain open, not just the paths, so you can maintain two metres distance from others.

If a park or open space is crowded, please do not enter if you cannot safely stay at a distance from others.

Please consider exercising in quieter, less-used streets.

Avoid touching surfaces (such as gates or hand-rails) and your mouth and face. Wash your hands as soon as you get home.

Keep your dog on a lead to ensure you can safely keep 2 metres away from others.

Pay attention to instructions provided by parks services including any officials on site. Temporary measures have been put in place to safeguard you.

Do not use areas of the park that have been closed- these are closed to stop the possible spread of Covid-19 through touching surfaces and keeping a safe distance from others.

Please take all your litter home with you.

More like this

Walkers are being urged to stick to the footpaths at Hollingbury Golf Course as work continues to re-open the popular course.

Councillor Clare Moonan, chair of the health and wellbeing board, talks about support available for people in need and those at risk of abuse.

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Brighton & Hove's larger parks and open spaces are crucial for exercise and mental wellbeing.

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Community Roots | Mental Health and Wellbeing Support in Brighton and Hove

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Community Roots | Mental Health and Wellbeing Support in Brighton and Hove

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A network of local services committed to supporting good mental health and wellbeing in Brighton and Hove. Call 0808 196 1768 Mon-Fri (between 9am-5pm) for help navigating and accessing services.

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Mental Health & Wellbeing Support in Brighton & Hove

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We're a network of local services committed to supporting good mental health and wellbeing in Brighton and Hove.

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Brighton & Hove City Council | Supporting Your Wellbeing During Covid-19

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Brighton & Hove City Council | Supporting Your Wellbeing During Covid-19

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Introduction

Living and working through an unprecedented event such as the Coronavirus pandemic can be a worrying time for everyone. It's all too easy in uncertain times to neglect your health, especially when it's necessary to reduce your social contact and time spent outdoors.

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

Looking after your mental health

It's natural to feel worried in unpredictable times. Try to keep things in perspective - public health agencies and experts in all countries are working on the outbreak to ensure the best possible care for those affected.

If you're frequently having intrusive and negative thoughts, take a moment to assess how realistic these truly are. Reframing negative or unhelpful thoughts into more realistic statements can help you maintain a healthy dose of optimism.

You might find the following resources helpful:

Try mindfulness and meditation

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

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

Supporting those at increased risk of poor mental health

Older adults, especially those in isolation and those with cognitive decline/dementia, may become more anxious, angry, stressed, agitated or withdrawn during the outbreak or while in quarantine.

You can help by:

providing practical and emotional support with help from family, friends and health professionals

sharing simple facts from trusted sources about what's going on - give clear information about how to reduce risk of infection in words that are easy to understand, especially for those with a cognitive impairment

repeating essential information whenever necessary - instructions need to be communicated in a clear, concise, respectful and patient way. It may also be helpful for information to be displayed in writing or pictures.

Getting help if you're struggling

While it's normal to feel afraid and lonely at a time like this, worsening mental health could indicate the need for outside help.

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

call Samaritans - whatever you're going through, a Samaritan will face it with you, 24 hours a day, 365 days a year. Call 116 123

contact Community Roots, a network of local services committed to supporting good mental health and wellbeing in Brighton and Hove, on 0808 196 1768 (freephone).

Financial wellbeing

Financial wellbeing is also important in managing your mental health:

Taking advantage of some time to yourself

Being alone doesn't come naturally to everyone. If you're used to surrounding yourself with friends and family or even prefer the company of strangers, learning to appreciate the joys of being by yourself may take time.

Having friendships and a strong social support system is important for your mental health and wellbeing, but having some time to yourself may help you appreciate those connections all the more.

Learn to value solitude

Research increasingly shows there are real benefits to finding things to do by yourself. Through solitary pursuits, you learn more about yourself and reflect on your experiences.

Being on your own can:

improve concentration and memory - working alone can help you focus your attention, which can improve your retention and memory recall.

make your interests a priority - being alone is an important part of self-development and allows you to get to know yourself. Having some time to yourself gives you a chance to make creative choices and focus your attention without worrying about what other people are thinking

boost creativity - where group efforts are often about achieving consensus and fitting in with the crowd, solo work encourages innovation without added social pressure. You can enjoy activities you love at your own pace and in your own way

improve your relationships - relationships are often strongest when each person takes time to take care of themselves. Even when it comes to friendships, the old adage may be true - a little absence might really make the heart grow fonder.

Think about your post-isolation future

While it may feel like this period of solitude will last longer than you might normally be comfortable with, there will come a time when you'll be back to your usual routines. One way to feel less alone now is to take positive actions now for the future.

You could:

make a list of all the things you want to do in the future

plant some spring bulbs if you have a garden or balcony

declutter - make the home environment as nice as possible by clearing out things you don't need any more or have been meaning to get rid of, saving any unwanted items to donate to charity once it's safe to do so

have a digital clear out - delete unused apps and photos, update software, sort through email inboxes

plan a fun event with friends or family for when you're out of isolation.

Using the library

Our libraries may be closed but there are some great online services available to everyone who lives or works in the city.

Free resources available from the library

Free eBooks, eAudiobooks, eMagazines and eComics for all library members! Anyone who lives, works or studies in Brighton & Hove is entitled to join. You can view what's available on the library website.

If people are not yet members, then you can register for a library card online. We will give you a temporary membership number and PIN. You will then be able to use the library's eServices.

If you need help you can send an email to libraries@brighton-hove.gov.uk.

Keeping active

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

Whether it's a few star jumps in your bedroom, yoga, or dancing, exercise will help get the adrenaline out of your system and channel any stress or anxiety you may be fee.

Very importantly, it will also keep the body well in terms of heart and lung, bone and muscle health. This can protect our overall health and also keep us functioning day to day and ensure we are all able to look after ourselves.

Evidence tells us that prolonged periods of sitting are not good for our health so it is important to try to move around the home as much as possible. Can you stand up each time a TV advert break comes on? Can you walk up and down the stairs for a few minutes before sitting down for lunch?

Exercises you can do you at home

Our Healthy Lifestyles team are now sharing a lot of useful online content throughout the day which can help people of all ages keep moving. They will also be producing their own online content including the Active for Life Challenge and Stretching with Vanessa.

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

You can also try the following to help you stay fit while isolating:

Find more information and advice from the Healthy Lifestyles team about how to stay active at home during the Coronavirus (COVID-19) pandemic.

for more information

Staying safe while exercising

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

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

Getting some good sleep

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

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

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

Read advice from the NHS on how to get good sleep.

Eating well

Alternatives to supermarket shopping include local veg and food deliveries. Please note that as demand is high for food supplies, the independent suppliers may also be at capacity and unable to provide a delivery as soon as you'd like.

Local suppliers still operating include:

Working well from home

When working from home, try to:

create physical separation between work and leisure time - if possible, try working in a different room than the one you usual spend most of your leisure time in

stay connected - create a network of regular, supportive communication with your colleagues during your working hours

arrange frequent two-way feedback sessions about work and work-related issues

keep in touch with staff working from home (if you're a manager) and ensure regular contact to make sure they are healthy and safe. If contact is poor, workers may feel disconnected, isolated or abandoned

break up long spells of Display Screen Equipment (DSE) work with rest breaks (at least 5 minutes every hour) or changes in activity

avoid awkward, static postures by regularly changing position

get up and move or do stretching exercises

avoid eye fatigue by changing focus or blinking from time to time.

Advice for parents

Children often adopt the coping strategies they observe in their parents. Parents who grow anxious during a pandemic may end up witnessing their children develop anxiety along with them.

You might find the following helpful for supporting your children:

Our Healthy Lifestyles team have started work on '5 days to wellbeing', offering messages and activities each day. Check the Brighton & Hove Healthy Lifestyles Facebook page for updates on activities.

Mental and emotional wellbeing support for children still at school

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

Telephone consultations are available while schools are closed. Please email SWSConsultationLine@brighton-hove.gov.uk or call 01273 293481.

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

Please note that this is not a crisis number - if you need immediate support, contact your GP, call Child and Adolescent Mental Health Services (CAMHS) duty care on 03003040061 or go directly to A&E. For alternative sources of support, please visit Find Get Give - mental health and wellbeing services for young people, parents and carers.

Department of Education coronavirus helpline

There is a helpline to answer questions about coronavirus related to education. Staff, parents and young people can contact the helpline in the following ways (open Monday to Friday - 8am to 6pm):

Advice for pregnant women and new mums

The Royal College of Obstetricians & Gynaecologists has released official guidelines to outline information for pregnant women and new mums surrounding the recent outbreak of coronavirus (COVID-19):

Advice for Carers

As the situation with coronavirus evolves, it's important to know what support is available locally to you as a carer and for those you look after.

Who are carers?

Locally, we have adopted the NHS England's definition of a carer:

"A carer is a person of any age, adult or child, who provides unpaid support to a partner, child, relative or friend who couldn't manage to live independently or whose health or wellbeing would deteriorate without this help. This could be due to frailty, disability or serious health condition, mental ill health or substance misuse."

If you're worried that you or someone you look after may be at risk, NHS 111 can offer direct guidance and they have set up online coronavirus help. Call 111 if the symptoms of the person you care for become severe and let them know you're a carer.

Relationship support

Relate are the UK's largest provider of relationship support.

Many of Relate's services including relationship counselling, individual counselling and sex therapy are now available via webcam. Call 0300 003 0396 to book an appointment. You can also access telephone counselling via the same number and you can access live chat allowing you to talk to a trained counsellor via instant messaging.

If you're being abused or think you could be, make sure you get support from Relate to stay safe.

Domestic violence

Staying in can help save lives, but for some people, home doesn't feel safe.

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

National Domestic Violence 24hr helpline 0808 2000 247

In an emergency call 999

Help with alcohol or drug use

This is a stressful time for everyone - usual routines have changed for many of us and we may have lost structure in our day, which can make it easier to develop unhealthy habits.

It's important to keep an eye on our alcohol consumption. To keep health risks to a low level, men and women should not exceed 14 units a week, spread over three days or more. If you're pregnant or under 18, the safest advice is not to drink anything. It's easy to check your consumption of alcohol units online.

Alcohol can have a negative impact on various aspects of our life such as sleep, mental health, weight, sex, health, parenting and so much more. Now is a good time to be more conscious of how much you're drinking.

If you're worried you may be drinking too much, this quick quiz from Alcohol Change may help you.

Get local support with alcohol or drug misuse

Help to quit smoking

In light of the spread of Covid-19, it's even more important than usual for people who smoke to quit. If you smoke, you're less protected against the virus and at greater risk of:

acute respiratory infections

infections lasting longer

infections being more serious than they would be for someone who does not smoke.

In fact, evidence tells us that smokers who get Covid-19 are 14 times more likely to suffer from a serious respiratory infection than non-smokers.

Referrals for support

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

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

Further advice

If you need to talk to us sooner or would like to discuss the service with the Healthy Lifestyles Team, please call us on 01273 294589. You can also follow us on Facebook and Twitter.

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

Support for those affected by bereavement

Bereavement support

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

Cruse Bereavement Care have a particularly helpful guide to dealing with bereavement and grief during coronavirus.

Information for employers - supporting an employee through bereavement

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

When an employee tells you about a death

It's good practice to:

offer your condolences

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

ask how they'd like to keep in touch

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

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

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

Keeping in touch while an employee is off

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

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

how they are

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

if they want you to let others know about the death

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

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

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

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

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

Suicide prevention

Suicide prevention and support

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Living and working through an unprecedented event such as the Coronavirus pandemic can be a worrying time for everyone. It's all too easy in uncertain times to neglect your health, especially when it's necessary to reduce your social contact and time spent outdoors.

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Brighton & Hove City Council | Help Request Form

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Brighton & Hove City Council | Help Request Form

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This form is to help vulnerable people. Types of help available include:

Finding help with shopping, collecting prescriptions and other support - because you or someone in your household has symptoms or are considered especially vulnerable at this time and you do not have any friends, family or support worker who can help you

Emergency foodbank referrals - these are usually very basic packages, usually of non-perishable goods, for those in most critical need. Most foodbanks are offering a contact free delivery service, where possible.

Support to keep active and well and to reduce feelings of isolation and loneliness - we can put you in touch with organisations who can provide advice and support with keeping active, and keeping in touch with others

If you need support for your business, go to our Business and employers page.

How to get help

Please select one of the green buttons below to fill in a form to ask for help.

You can also find information further down this page about the support available in the city.

Request help for yourself

Request help for someone else

On the following form, we will ask you for an address, name and contact details. Please enter the details of the person that needs help, you do not need to give us your personal details.

We're operating Monday to Friday 10am to 4.30pm. We aim to get back to you as soon as possible, and we will deal with the most urgent enquiries first.

We might share your personal details with our community partners, which includes registered volunteers.

Please read the privacy notice for more details.
Additional support is available for those considered 'extremely' vulnerable (or shielded) due to a specific medical condition.
If this applies to you, please register at GOV.UK or phone 0800 028 8327, as well as filling out one of the forms by clicking the green buttons above.

Find out how we can help vulnerable people in British Sign Language (BSL).

Other places to get help

Food, energy bills and essential items in an emergency

If you need help to pay for essentials you can't live without, apply for help from our Local Discretionary Social Fund.

Food, shopping and meals

These organisations can give you advice and support about getting food, shopping and meal deliveries:

Keep active and well

These organisations can help you keep in touch with others, support you with your mental health and wellbeing, and give you general advice about how to stay active and well:

Looking after someone else

You can get advice & support with looking after someone from The Carers Hub.

Domestic and sexual abuse and violence

If you need advice & support about domestic or sexual abuse or violence in Brighton & Hove, or East Sussex, get in touch with The Portal.

Help for adults that need care and support

For advice & support for adults that need care and support visit our Adult Social Care pages.

Report a hate crime

Find out how to report anti-social behaviour or a hate incident in your neighbourhood.

Digital support

Digital Brighton & Hove have a digital support service
Urgent digital support
Fill in this form if you or someone else needs urgent digital support. They will contact you to help.
Volunteer
Fill in this form if you would like to volunteer to help others with digital support. They will match you with an organisation or individual who needs help
Online essentials
Visit the Digital Brighton & Hove website for top tips to help those self isolating:

access health inforamtion

stay in touch with family

have some fun online

Local Community information

Find information about the local community response to COVID-19 from the Trust for Developing Communities.

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Request help for yourself or someone else

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This form is to help vulnerable people. Types of help available include: Finding help with shopping, collecting prescriptions and other support - because you or someone in your household has symptoms or are considered especially vulnerable at this time and you do not have any friends, family or support worker who can help you Emergency foodbank referrals - these are usually very basic packages, usually of non-perishable goods, for those in most critical need.

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My Life | Brighton and Hove Services Directory

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My Life | Brighton and Hove Services Directory

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Supporting everyday living.

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HealthWatch Brighton and Hove | Migrant, Refugee and Asylum Seeker Services

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HealthWatch Brighton and Hove | Migrant, Refugee and Asylum Seeker Services

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Invisible Disabilities Association | Online Support Community 

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Invisible Disabilities Association | Online Support Community 

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Invisible Disabilities Association Support Community - Invisible Disabilities Association

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The Invisible Disabilities Association (IDA) has hosted the Invisible Disabilities Association Community (IDAC) online since 1999! We are thrilled to announce that IDA was selected to be a Trusted Partner with Inspire and we launched our new and amazing home in early 2015. With the IDAC now on Inspire, our members have access to over 150 [...]

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Talkspace | What is Invisible Illness? How to Explain it to Others

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Talkspace | What is Invisible Illness? How to Explain it to Others

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As the founder of mental health awareness organization The Invisible Illnesses, Emily Torchiana has found that explaining invisible illnesses to others is now second nature. Torchiana travels the country speaking about her experiences with cyber bullying, a suicide attempt, and mental illnesses, all of which give a voice to the invisible.

"Our slogan is 'Just because you can't see it, doesn't mean it's not there.' You can't see depression, anxiety, or other mental illnesses physically, but that doesn't mean they don't exist," Torchiana tells Talkspace.

Torchiana's motivation to share her own mental health journey largely stems from her desire to help others feel less alone as they face criticism from others, who can't see that they're suffering.

"Just because symptoms aren't physically there when looking at a person struggling does not mean they are not struggling internally," she adds. "I wish people understood that there's more to a person than what you see physically."
Through her advocacy work, Torchiana puts words to what we don't typically acknowledge - that mental illnesses are invisible illnesses.

What is Invisible Illness?

An invisible illness is an umbrella term for any medical condition that isn't easily visible to others. This includes chronic physical conditions such as arthritis, diabetes, fibromyalgia, and others - but also mental illnesses. Living with an invisible illness often leads to judgement and criticism because others believe you look fine on the outside, and therefore must be "making up" your suffering.

Unlike having a condition that's observable, those with invisible illnesses often face a lack of social awareness and additional stigma, As a result, these individuals often face more skepticism, and are accused of being lazy or moody and in need of cheering up, going out more, calming down, or a host of other dismissive judgements.

To complicate matters, like many chronic conditions, mental illnesses tend to ebb and flow in severity - some days, weeks, and months go really well, and during others it's difficult to work, socialize, and function, confusing those who can't "see" why one day is good and another a challenge.

"The problem is that when I share that I am suffering from a mental illness, people will often respond with, 'But you were fine yesterday,' not realizing that my mental health can fluctuate," Zachary Philips, a mental health advocate and writer, shares.

While this makes explaining an invisible illness to others difficult, it's often necessary to gain needed accommodations at work or home, proper medical care, support, and understanding. It can often feel difficult to know when to disclose specific information about your personal life, particularly experiences that may feel raw or painful to talk about, like living with mental illness.

How to Explain an Invisible Illness

On the most basic level, a shortcut to help others get it right away is to compare a mental illness to a visible physical ailment and the challenges those disabilities present. For most people with little personal mental health experience, the relation to a tangible physical ailment will help them make the connection.

"Everyone understands why a person in a wheelchair can't reach the top shelf and no one expects him/her to," Natasha Tracy, speaker and author of Lost Marbles: Insights into My Life with Depression & Bipolar, tells Talkspace. "But with an invisible illness, there are many things we can't do and yet society always expects us to do them anyway. I can't reach the top shelf but people don't see it so they don't get it."

Similarly, for those who don't understand that a mental health issue also requires real medical treatment and often can't be addressed with simple lifestyle changes, the comparison to a physical sickness or ailment can be helpful.

"You would not tell someone with the flu to fix it themselves," asserts Torchiana. "You would tell them to go to the doctor, take medication, and so on. It should be similar with invisible illnesses - you should not assume people should fix these illnesses are their own."

Other comparisons can also help people get it. For example, Tracy suggests trying a comparison to something equally invisible but hard to dispute.

"You cannot see gravity, but we are all subject to it," Tracy says. "Invisible illnesses are just as real as gravity."

The Importance of Being Candid

These basic explanations of the effect of a mental health condition will help others get a clue pretty fast, but may only be a conversation starter. For friends and family or even in workplaces where we make a bigger investment, it might be wise and even necessary to explain mental illness on a more personal level.

Where safe and comfortable, get candid with people in your life about your experiences. Especially for those who don't have any first-hand knowledge in mental health, hearing your story can be eye-opening. Clue friends in on the full-body experience of a post-traumatic stress disorder flashback or the disorienting lost time associated with dissociative identity disorder. Having a personal connection with your experience can help others become more empathetic to your needs on good days and bad.

Consider providing additional literature and reading materials for trusted people in your life on your conditions. They can get familiar with the symptoms and treatment process for mental illness while seeing it's definitely a legitimate condition that affects millions around the globe. Point them in the direction of more personal stories you love that help illustrate your experience. This is especially helpful if sharing your own mental health journey feels too vulnerable.

Explaining a very personal invisible illness on a deeper level can be a challenge. It's not always easy and it takes a certain amount of courage.

"Unlike many physical issues, it is not immediately obvious what I need, or that I need anything - I have to tell you," explains Phillips. "This process is terribly embarrassing as it forces me to constantly explain to people that I am suffering."

The Future of Invisible Illness

As we move toward reducing the stigma of invisible illnesses, these conversations will become easier, and hopefully unnecessary, one day in the future. Getting there starts with doing the hard work of educating those around us - by sharing our own stories.

"By talking and sharing about our invisible illnesses, we can allow people to better understand what we're going through," Torchiana says.

Phillips, who has a Share Your Story component on his own website to increase awareness about mental health, agrees.

"I believe that by sharing our stories we can help to overcome some of the stigma that exists in society," says Phillips. "By expressing what the reality of life is like with a mental illness, people will be able to see beyond the stereotype. Sharing will help other people to feel safe enough to speak out and seek help for themselves."

"All of us with invisible illnesses need to band together to make these illnesses seen and be taken seriously," echoes Tracy. "If all of us stand together, we make the invisible, visible."

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What is Invisible Illness? (+ How to Explain it to Others) | Talkspace

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As the founder of mental health awareness organization The Invisible Illnesses, Emily Torchiana has found that explaining invisible illnesses to others is now second nature. Torchiana travels the country speaking about her experiences with cyber bullying, a suicide attempt, and mental illnesses, all of which give a voice to the invisible.

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British Summertime has begun!! 🤷‍♀️ Life as we know it may have stopped, but the world keeps on turning... 🌞

In the spirit of springing forward and upwards... I'm emerging from the first week of lock down / shut down and aim to share some DIY self care tips based in Traditional Chinese Medicine theory to relieve stress over the next few weeks.

Including seasonal living ideas, acupressure points, and any ways this graceful perspective can be utilised in everyday life to bring some EASE + BALANCE to our bodies, psyches and emotions.

Firstly... SMILE!!!

Like the upwards energy of spring - turn up the corners of your mouth and SMILE!!

We smile coz we're happy and research says it works the other way too. Apparently the effects of a brief smile can last more than 4 mins - getting all those lovely endorphins flowing!

Facial muscle flexion triggers the brain into thinking it's happy. Also smiling is infectious and in this world of heightened fear and isolation it might just soften the edge of our disconnection if we can smile at the peeps in our households, or people we distantly pass in the street in this weird world we now inhabit 😃😃

In a stressful moment, it's easier to consciously move the muscles of our faces than try and change our emotions - fake it til you make it - we might look a bit loony but it's worth a shot!! 😬😁

Below are a selection of smile meditations to try while we're cooped up at home. One of the best known ancient Taoist practices is the inner smile meditation in which we smile inwardly to each of the major organ systems in our body - and other variations. When we do this we activate the energy of loving kindness, wake up the five element network and transform negative emotions into positive life force / low-grade (stuck, stagnant) energy into flowing, healing high-grade energy.

We now know, through neuroscientific research, that the act of smiling activates neurotransmitters (chemical signals in the brain) that help to counteract stress, positively affect heart rate and blood pressure, relieve pain and boost the mood.

We are also learning that the physical act of smiling boosts immunity. When we smile the brain assumes all is well and that we're happy, and studies are showing that happy people live longer.

Smiles evoke a positive response - when we smile at someone they (often) smile back. A traditional idea is that by smiling at the body/organs, the body smiles back and responds in it's natural positive healing state.

If you've ever felt uplifted, loved, or relieved when someone smiled at you, you've experienced the powerful energy of a smile. A smile can literally change our energy in an instant.

Here are a selection of guided smile meditations, or add a smile to your fave meditation or do the very simple meditation at the end of this post. See which style resonates! :-)

The science one - with William Bloom - a general smile meditation discussion on the scientific effects of a smile. Guided meditation in the next video below.

The guided smile meditation with William Bloom - discussion in video above

The classic one - The Taoist Inner Smile - sending a smile to each organ system

By Taoist Master Mantak Chia

A more general traditional guided inner smile meditation by Qigong Master Lee Holden.

Or try this very simple version;

Stand, sit or lie comfortably and evenly

Align your posture rooting down and drawing up to create space in the body

Relax the body - scan down, notice any tension and see if you can release - face, head, neck, shoulders, arms, torso, hips, legs, feet

Bring attention to the breath - don't change it or force it - that creates tension in the body - by bringing attention to it it'll naturally slow down

Bring a soft smile to your face - you can think of a person/pet/place that you love

Allow the corners of your mouth to gently lift and feel/imagine the smile radiating upwards like sunshine to your third eye

Stay here a moment - bringing clarity, love and kindness

Feel it flowing back into your brain, flowing down the spinal cord and radiating outwards throughout the entire body

Bringing a smile of positivity, lightness and balance to all the systems of your body

Breathe with this as long you like, glowing brighter and softening with each breath

Slowly come back to the room, wriggle and stretch and keep smiling

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British Summertime has begun!! 🤷‍♀️ Life as we know it may have stopped, but the world keeps on turning... 🌞 In the spirit of springing forward and upwards...

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Helpline: 0808 802 5544 (Monday to Friday 9.30am – 4pm, free for mobiles and landlines).

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Be part of YoungMinds life-changing work by giving us permission to keep in touch. We'll keep you up to date with news, events and campaigns about the mental health of children and young people.

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Switchboard | Emotional Wellbeing Support Pack

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Switchboard | Emotional Wellbeing Support Pack

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Time To Change | Tips for Talking About Mental Health

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Time To Change | Tips for Talking About Mental Health

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There is no right way to talk about mental health, but these tips will guide you to make sure you're approaching it in a helpful way.

1. Ask questions and listen

Asking questions can give the person space to express how they're feeling and what they're going through, and it will help you to understand their experience better. Try to ask questions that are open and not leading or judgemental - such as "how does that affect you" or "what does it feel like?"

2. Think about the time & place

Sometimes it's easier to talk side by side rather than face to face. So, if you do talk in person, you might want to chat while you are doing something else. You could start a conversation when you're walking, cooking or stuck in traffic. However, don't let the search for the perfect place put you off!

3. Don't try & fix it

It can be hard to see someone you care about having a difficult time but try to resist the urge to offer quick fixes to what they're going through. Learning to manage or recover from a mental health problem can be a long journey, and they've likely already considered lots of different tools and strategies. Just talking can be really powerful, so unless they've asked for advice directly, it might be best just to listen.

4. Treat them the same

When someone has a mental health problem, they're still the same person as they were before. And that means when a friend or loved one opens up about mental health, they don't want to be treated any differently. If you want to support them, keep it simple. Do the things you'd normally do.

5. Be patient

No matter how hard you try, some people might not be ready to talk about what they're going through. That's ok - the fact that you've tried to talk to them about it may make it easier for them to open up another time.

And there are lots of things you can do to support them even if you're not talking:

Doing things together

Sending a text to let them know you're thinking of them

Offering to help with day-to-day tasks.

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There is no right way to talk about mental health, but these tips will guide you to make sure you're approaching it in a helpful way. 1. Ask questions and listen Asking questions can give the person space to express how they're feeling and what they're going through, and it will help you to understand their experience better.

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Brighton and Hove Community Works | Easy Read Plan for Staying Safe

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Brighton and Hove Community Works | Easy Read Plan for Staying Safe

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GOV.UK | Guidance for the Public on Mental Health and Wellbeing

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GOV.UK | Guidance for the Public on Mental Health and Wellbeing

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If you use assistive technology (such as a screen reader) and need a version of this document in a more accessible format, please email publications@phe.gov.uk. Please tell us what format you need. It will help us if you say what assistive technology you use.

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COVID-19: guidance for the public on mental health and wellbeing

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If you use assistive technology (such as a screen reader) and need a version of this document in a more accessible format, please email publications@phe.gov.uk. Please tell us what format you need. It will help us if you say what assistive technology you use.

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Brighton and Hove Food Partnership | Eating Well with Limited Equipment

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Brighton and Hove Food Partnership | Eating Well with Limited Equipment

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If you eat better, you'll feel better. But not everyone has cooking facilities like hobs and ovens which can make this easier. We worked with people living in temporary accommodation in Brighton, alongside a registered nutritionist, to test and design a set of healthy, tasty recipes which can be made with just a kettle, toaster or microwave.

Not having enough food, worrying about electricity and not feeling confident to cook are just some of the reasons that get in the way of eating well. However, regularly skipping meals and not eating enough nutritious food affects how our body functions. What we eat can help us to feel better and be healthier.

Cooking tasty food which is good for you is possible when money is tight and cooking facilities are limited.
We have developed a range of easy and cheap recipes that will give you energy and help you feel good. Give them a go!

Recipes and tips
Thank you to Fran, the Brighton Nutritionist, who developed these resources with us.
useful documents

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If you eat better, you'll feel better. But not everyone has cooking facilities like hobs and ovens which can make this easier. We worked with people living in temporary accommodation in Brighton, alongside a registered nutritionist, to test and design a set of healthy, tasty recipes which can be made with just a kettle, toaster or microwave.

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UNICEF | Easy, Affordable and Healthy Eating Tips During Coronavirus Lockdown

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UNICEF | Easy, Affordable and Healthy Eating Tips During Coronavirus Lockdown

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Easy, affordable and healthy eating tips during the coronavirus disease (COVID-19) outbreak

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Ideas to help your family maintain a nutritious diet

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NHS Volunteer Responders | How to Get Help

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NHS Volunteer Responders | How to Get Help

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How do I get volunteer support?

Find out if you're eligible for support from the NHS Volunteer Responders programme and how to get in touch.

If you, or someone you know, would like to register for support from the volunteers please call 0808 196 3646 (8am to 8pm, 7 days a week).

If you're already getting support from our team of NHS Volunteer Responders, then find out more about what happens next on our I'm getting support page.

Who's eligible to receive supporting services from NHS Volunteer Responders?

You're eligible for support if:

You have ever been advised to shield by a health professional.

You are vulnerable for another reason, (for instance, due to disability, pregnancy, aged over 70, you have a long-term condition such as Parkinson's or epilepsy, or are vulnerable due to a mental health condition).

You have caring responsibilities.

You are self-isolating because you have been diagnosed with COVID-19 or have symptoms, or you've been in contact with someone who has.

You have been instructed to self-isolate by the Test and Trace service, because you've been near someone infected.

You are self-isolating ahead of planned hospital care.

You have been instructed to self-isolate following entry into the country.

The programme's support services are also open to frontline health and care staff.

Following feedback from people who are using the service, we've created some frequently asked questions.

This is updated regularly to ensure the information is accurate, so please check them often, to ensure you have the latest guidance.

If you need any information that's not provided, please ring our Support Team on 0808 196 3646 (8am to 8pm, 7 days a week).

What kind of help is available?

Our volunteers can help you with various day-to-day tasks that might have become more difficult during the pandemic. Our volunteer services include:

What happens after I register for support?

Help with grocery shopping and other essentials

Once you've requested help, your volunteer will contact you by phone. You'll be able to talk through your shopping list and arrange how you'll pay. There are a number of payment options open to you.

Help with prescription collections

If you're self-isolating or avoiding busier places, you can arrange for your prescriptions to be picked up by our volunteers from your pharmacy of choice. Volunteers have been provided full guidance on transporting medicines.

Check In and Chat phone calls

Self-isolating or limiting contact with others can be tough going, so it's important to talk regularly to other people while you're at home. Our volunteers are always on hand for a friendly chat and we'd be delighted to book you in for a call.

You can schedule a one-off call or a regular check in.

Please note: the volunteer will be a different person each time.

I'm a carer, can I make a referral on someone's behalf?

Yes. You can make a referral for someone that you care for.

You can also arrange volunteer support for yourself if it will help you to continue in your caring role. Please call us on 0808 196 3646 (8am to 8pm, 7 days a week) to arrange support.

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Find out if you're eligible for support from the NHS Volunteer Responders programme and how to get in touch. If you, or someone you know, would like to register for support from the volunteers please call 0808 196 3646 (8am to 8pm, 7 days a week).

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Covid Brighton and Hove | Coronavirus Help Directory

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Covid Brighton and Hove | Coronavirus Help Directory

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Covid Brighton & Hove: a coronavirus help directory

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A coronavirus help directory for Brighton & Hove. Need help with food shopping, getting medicine, feeling worried or lonely? Find help in your area.

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Women's Aid | Coronavirus Safety Advice for Survivors

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Women's Aid | Coronavirus Safety Advice for Survivors

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We know that COVID-19 will have serious impacts on the lives of women and children. Survivors are telling us that they are feeling unsafe with the prospect of being isolated in the house with their perpetrator. We want to reassure survivors and local specialist services that we are here for you and we will be doing everything we can to support you during this challenging time.

Try and keep a mobile phone with you at all times if possible. The police are a key service when in immediate danger. Do not be afraid to call 999 in an emergency.

Silent Solutions

Familiarise yourself with The Silent Solution system. This is a system for victims of domestic abuse who might be afraid of further danger and escalation of harm if they are overheard when calling 999 in an emergency.

When somebody calls 999, an operator will ask which emergency service is required. If the caller is unable to audibly signal to the operator, the call will be forwarded to an operating system.

If 55 is pressed by the caller, the system will detect this. The operator will then transfer the call to the relevant police force as an emergency. Click here to find out more.

National helplines, email, text and live chat support services, and local specialist services, are currently open for business as usual, although their delivery is likely to have to adapt over the coming weeks.

Help and Support

Some local support services in the community may be temporarily suspended. This will mean that some survivors will feel particularly isolated.

If you were accessing counselling that has now been suspended; some counselling services can continue to provide helpline support. For example, Supportline provide a confidential telephone helpline and email counselling service. Particularly to those at risk of abuse or are isolated: www.supportline.org.uk

Women's Aid is continuing to provide the following services:

The Survivors' Forum is an online resource for survivors of domestic abuse. The Survivors' forum can be accessed 24/7. This is a place where survivors can support each other and share their experiences.

Women's Aid Live Chat is currently available Monday to Friday 10- 12pm. This could be a safer way to access some support; particularly if an abuser might also be in the property so it would be unsafe to make a telephone call.

Women's Aid Email Service is still operating and can also provide support.

For detailed information about national and local support services go to: https://www.womensaid.org.uk/information-support/

For details of helplines, go to: www.gov.uk/report-domestic-abuse

At Women's Aid we would always want to encourage a survivor to be as safe as possible when accessing any form of support. It will be really important to familiarise yourself with information and guidance that will help to keep you as safe as possible when using online platforms: https://www.womensaid.org.uk/cover-your-tracks-online/

Looking after children can be particularly difficult challenging when isolating. Family lives have support available including online forums: https://www.familylives.org.uk/

Thinking of Leaving

At the moment leaving might feel particularly difficult and you might be worried about having to leave your home in an emergency. If possible pack an emergency bag for you and your children and keep it somewhere safe. Try to include essential things such as medication, identification, money or cards. Essential clothing for you and your children.

Due to self- isolation staying with family and friends might not be an option. You might be finding it harder to secure a refuge. The Local Authority has a responsibility to give you information about your housing rights.

Shelter provide free confidential housing information, support and legal advice on all housing and homelessness issues. They also have an emergency helpline: www.england.shelter.org.uk

A Domestic Violence Protection Order can remove a perpetrator from the residence and from making contact with the survivor for up to 28 days. An Occupation Order is an injunction which removes an abusers' rights to reside in the family home. Find out more information from Rights of Women: www.rightsofwomen.org.uk/get-advice/family-la

Child Contact

Child Contact arrangements are of particular concern to many survivors at the moment. Perpetrators have always used child contact arrangements as a tool of coercive and controlling behaviour, and are likely to use COVID-19 as a way to threaten to not adhere to - or flout - contact arrangements. We are also hearing from survivors that the guidance given around 'isolation' can feel very unclear. Survivors are concerned that they will be accused of breaching a court order by not allowing contact for example. We recognise that accessing legal advice might be difficult at the moment.

If a survivor has concerns around the family court, it will be useful to take a look at the CAFCASS website for guidance. They are regularly updating their information: https://www.cafcass.gov.uk/2020/03/18/coronavirus-covid-19-update-on-cafcass-preparedness/

Be mindful of sharing details such as your address, phone number or email address with your abuser that could compromise your safety. If your abuser turns up at your property without agreement do not allow him in as this could escalate the risk to you and your children. Call 999 if you are feeling threatened.

Welfare Benefits

If you are concerned about your financial situation, you could contact Turn2us. They help people to access the money available to them through welfare benefits and grants. Their website has an income-related benefits checker enabling you to check that you are receiving all of the benefits you are entitled to: www.turn2us.org.uk

Financial Abuse

Many women experience economic abuse within the context of intimate partner violence. Surviving Economic Abuse can provide information and resources: https://survivingeconomicabuse.org/

Immigration

Your abuser might be using your immigration status against you. If you need some guidance you could contact Immigration Advice service. They can offer expert legal advice on all aspects of immigration, asylum and nationality issues: www.iasservices.org.uk.

The NHS have confirmed that no charges will be made in the diagnosis or treatment of coronavirus (COVID-19). This applies to everyone living in the UK, regardless of your immigration status. No immigration checks are required for testing or treatment for COVID-19, so please access healthcare if you need to: https://www.gov.uk/guidance/nhs-entitlements-migrant-health-guide

Southall Black Sisters offer specialist support, advocacy and information to Asian and Afro-Caribbean women suffering abuse: www.southallblacksisters.org.uk. Opoka provide a national helpline for Polish women living in the UK: http://opoka.org.uk/en/

Speakers of other languages

If English is not your first language, you can find information on Coronavirus (COVID 19 ) advice for patients in 21 different languages, Albanian, Dari, Pashto, Portuguese, Bengali, Vietnamese, and Kurdish Sorani is available at the moment, but more languages coming soon, Mandarin, Hindi, Urdu, Arabic, Spanish, Portuguese, Malayalam, Turkish, Farsi, Amharic, Tigrinya and Somali. Click here for more information.

Disability

Deaf Hope provides practical and emotional support to deaf women experiencing domestic abuse: www.signhealth.org.uk

Emergency SMS provides a text message service for deaf, hard of hearing and speech impaired people in the UK to send SMS messages to the UK 999 service where it will be passed to the Police: www.emergencysms.org.uk

Are you worried about a friend, family member or neighbour?

You might be particularly concerned about a family member or a friend at the moment if they will be at home with their abuser. Always encourage them to call 999 in an emergency.

Encourage them to reach out for online support such as Women's Aid's Survivors' Forum, Live Chat or Email.

Do not approach the perpetrator about their behaviour, this could escalate the abuse and put them in further danger. It is also important that you do not put yourself in a dangerous situation.

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COVID-19/Coronavirus: Safety Advice for Survivors - Womens Aid

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COVID-19/Coronavirus: Safety Advice for Survivors We know that COVID-19 will have serious impacts on the lives of women and children. Survivors are telling us that they are feeling unsafe with the prospect of being isolated in the house with their perpetrator.

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Survivor's Network | Online Resources Available During Social Distancing and Self-Isolation

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Survivor's Network | Online Resources Available During Social Distancing and Self-Isolation

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Online resources available during social distancing and self-isolation - Survivors Network

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Master post of websites, help guides and activities available online while people are self-isolating or social distancing.

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Budget recipes for lockdown to help you eat healthily!

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by Jack Monroe, bestselling author of ‘A Girl Called Jack’

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University of Sussex Students' Union | Covid-19

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University of Sussex Students' Union | Covid-19

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Brighton and Hove Community Services 2020

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Brighton and Hove Community Services 2020

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Brighton Student Services | Useful Contacts

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Brighton Student Services | Useful Contacts

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Ideal for people who might not have taken part in sport or activity for a while, and are looking for that first step into getting active again.

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This is the first ever Parasport guided home workout! We teamed up with Kris Saunders-Stowe a qualified fitness instructor to bring you this short, easy to follow guide to stretching and improving your mobility.

This workout routine is ideal for people who might not have taken part in sport or activity for a while, and are looking for that first step into getting active again. There's no equipment necessary, all you'll need is a little bit of space to follow Kris' instructions. As Kris says, you may or may not be able to complete the full range of movements on your first attempt, but this page is here for you to return to and try the workout as often as you like. Enjoy!

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Workout #1 - Stretching & Mobility This is the first ever Parasport guided home workout! We teamed up with Kris Saunders-Stowe a qualified fitness instructor to bring you this short, easy to follow guide to stretching and improving your mobility.

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A great beginner running guide with an app to keep you timed and motivated!

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Taking up running can seem like a scary prospect, especially if you feel out of shape or unfit.
NHS Couch to 5K will help you gradually work up towards running 5km in just 9 weeks.

What is Couch to 5K?

Couch to 5K is a running plan for absolute beginners. It was developed by a new runner, Josh Clark, who wanted to help his 50-something mum get off the couch and start running, too.

The plan involves 3 runs a week, with a day of rest in between, and a different schedule for each of the 9 weeks.

How does Couch to 5K work?

Probably the biggest challenge a new runner faces is not knowing how or where to start.

Often when trying to get into exercise, we can overdo it, feel defeated and give up when we're just getting started.

Couch to 5K works because it starts with a mix of running and walking to gradually build up your fitness and stamina.

Week 1 involves running for just a minute at a time, creating realistic expectations and making the challenge feel achievable right from the start.

Who is Couch to 5K for?

Couch to 5K is for everyone. Whether you've never run before or you just want to get more active, Couch to 5K is a free and easy way of getting fitter and healthier.

If you have any health concerns about beginning an exercise regime like Couch to 5K, make an appointment to see a GP and discuss it with them first.

What are the benefits?

There are plenty of benefits from getting into running. For starters, it's an easy way of improving your physical health.

Running requires little equipment, but a good pair of running shoes that suit your foot type may help improve comfort.

Running regularly will improve the health of your heart and lungs. It can also help you lose weight, especially if combined with a healthy diet.

There's evidence it may help increase bone density in some people, which can help protect against bone diseases like osteoporosis.

There are also mental benefits of running. Taking on the challenge of Couch to 5K can help boost your confidence and self-belief, as you prove to yourself that you can set yourself a target and achieve a goal.

Running regularly can also be a great stress reliever and has even been shown to combat depression.

Download NHS Couch to 5K

The podcasts feature a narrator, Laura, who guides you through the session, explaining when you need to run and when it's time to walk.

The podcasts also feature music to motivate you through the workout. They're designed to take you on 3 runs each week, leaving at least 1 day of rest in between each run.

There's 1 podcast for every week of the plan - except in weeks 5 and 6, which feature 3 podcasts in each.

This is because weeks 5 and 6 act as transitional weeks, which aim to progress you from a mix of running and walking into running for longer blocks of time.

How do I get started?

1. Download the Couch to 5K podcasts to your mobile device or computer. If downloading to a computer, you'll then need to copy the podcast on to your mobile device.

2. When will you run? The best way to ensure you stick with your running plan is to carefully work out how to fit Couch to 5K into your day.

3. Plan your route. You may want to look at a map to plan your route first so you can focus on running. There are lots of great websites out there to help you with this.

4. Think about safety. If you're planning to run outdoors, bear in mind that you may be less aware of your surroundings if you're wearing headphones. Watch out for other pedestrians, cyclists and vehicles. When running in the dark, make sure you can see where you're going and that other road users can see you. Consider running along routes with adequate lighting or wearing reflective clothing.

5. What gear? The most essential piece of kit is a pair of running trainers.

Better Health Couch to 5K app

The Better Health Couch to 5K app gives you a choice of coaches and helps you track your progress.

As well as Laura who features on the NHS Couch to 5K podcasts, you can also be coached by celebrities, including Jo Whiley, Sarah Millican, Sanjeev Kohli and Steve Cram.

Community content from HealthUnlocked

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NHS Couch to 5K will help you get off the couch and gradually work you up to running 5km in just 9 weeks.

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A guide to getting active if you have an impairment or a long-term health condition, including physical activity targets and sport and activity listings.

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Whether you're a gig worker or a digital nomad, a full-time employee with remote status or an onsite employee suddenly asked to work from home, here are eight tricks to getting the work done well, keeping pace with your colleagues and peers, and taking care of yourself in the process.

Here are the 8 tricks you need to be an excellent remote worker:

1. Dress The Part. It can be tempting when you're working from home to stay in your pyjamas all day, but it's worth taking the time to feel polished. Put on a crisp shirt and slip on some dress shoes. Not only do you feel like you've made that essential shift from relaxing-at-home to kicking-ass-at-home, you're always ready to jump on a last-minute video call with a colleague or client.

2. Invest in an Ergo Setup. Once in a while, it's a nice change of pace to work at the kitchen counter or from the couch (just like once in a while you can justify staying in your pyjamas). But if you're working at home regularly, it's important to make sure your workstation is on point. That means using an external monitor in addition to your laptop, making sure it's at eye level, adding a keyboard that allows your hands to rest naturally, and using an external mouse to keep your wrists and forearms healthy. Use an ergonomic chair and be mindful of your posture.

3. Keep Your Calendar Current. To avoid having someone in the office or at a different location ever wonder where you are, make sure your calendar is always up to date and accurate. Whether you're on a work call or stepping out on a quick walk to clear your head, throwing a busy status on your calendar can help keep people appraised of your availability.

4. Know When to Step Away From Your Desk. Don't make the mistake of being chained to your desk. When you're not present in an office, it can be tempting to go to extreme measures to ensure you're constantly available for colleagues and clients. But as a remote worker, you need a break once in a while as much as someone working at HQ. Be sure to carve out time to recharge your battery with a walk, a workout or an actual sit-down lunch - just err on the side of transparency.

5. Get Creative With Team Meetings. In the interest of changing the scenery and getting some fresh air, consider scheduling a call instead of a video conference so you can take a walk while catching up with a colleague. Just like you might step out of the office with a teammate, head outside with your headphones and carry on with your conversation. If you need to follow an agenda, use a checklist on your phone or a notecard in your pocket to reference along the way.

6. Figure Out How You Focus Best. Sometimes the silence of working from home can be deafening. If having background noise helps you dial in, queue up a chill playlist. If the sounds of construction outside your window are distracting, wear noise-cancelling headphones. And, by all means, if your roommate or kids are home, find a way to keep the interruptions to a minimum.

7. Lean Heavily on To-Do Lists. Without the typical rhythms of office life, like the halls bustling every hour on the hour as people walk between meetings, working at home can feel like one big, overwhelming swath of time. Write a to-do list for yourself in order of priority - tackling your hardest project first, of course - each morning and don't diverge from it. Do the same thing at the end of the day so you know exactly where to start in the morning.

8. Honour Quitting Time. Working from home can be a blessing and a curse, but there are ways to make it more of the first. When your place of work is also your place of rest and relaxation, it can be much harder to set boundaries. It can even feel like you're never fully working...but never fully relaxing either, which is bad for everyone - especially you. The key is this: When you're working, go all in. And when it's time to quit, close your laptop and walk away. That list you made for first-thing tomorrow will be waiting for you, which is half the battle.

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8 Tips for Working From Home or Remotely | Glassdoor Blog

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Whether you're a gig worker or a digital nomad, a full-time employee with remote status or an onsite employee suddenly asked to work from home, here are eight tricks to getting the work done well, keeping pace with your colleagues and peers, and taking care of yourself in the process.

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The Ultimate Guide to Personal Productivity

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The Ultimate Guide to Personal Productivity

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The right productivity method can make a huge difference in your work. A friction-less workflow can take you from feeling overwhelmed, unfocused, and unproductive to feeling calm, in control, and prepared to take on even the biggest projects.

The good news is, there are new methods being developed, tweaked, and shared all the time. There's bound to be a system out there that fits your unique personality and projects. But wading through the thousands of articles about different productivity systems can be a massive time commitment - time you could be using to actually get things done.

That's why we decided to do the legwork for you. We've gathered the most powerful productivity methods and frameworks all in one convenient place. This post will give you a brief overview of the most popular and useful productivity methods, how each works, and what kind of person will find each useful. It's designed to help you get set up with your ideal workflow as quickly as possible so you can start reaping the productivity benefits right away.

How to get the most out of this guide

First, we broke down the time commitment needed to get started with each method, rated with a simple Low, Medium, or High.

Eager to begin a huge project but feel completely lost whenever you try to start? Start with a method rated Medium or High.

Up against a hard deadline with a to-do list the length of California and a tendency to procrastinate under stress? Jump to the systems with a Low rating.

We've also indicated which methods are more Visual, Tactile, or Abstract - many are a combination. If you know which learning/work style you lean toward, you can skim through and jump to the methods that align best with your natural approach:

Visual

If you're the kind of person who prefers maps over written or verbal directions, you'll probably find the visual methods more satisfying.

Tactile

If you love the feeling of physically crossing items off a to-do list or you often find yourself strategizing by moving note cards around on the floor, you'll probably feel most comfortable with tactile methods.

Abstract

If neither of those approaches sound like you - if you organize projects simply by writing it down or you strategize easily in your head with no physical or visual representation - you might find the abstract methods most useful. The upside of abstract methods is that they also tend to allow for more complexity in prioritizing and categorizing.

As you learn about the way that you work best, here are a few things to keep in mind:

The goal is to actually get stuff done. While it's common for new workflow to take extra time upfront, they should become increasingly effortless over time. If you find that sticking to a certain productivity method is taking up a significant amount of time, energy, and mental bandwidth, it's probably not for you. That's ok. There are plenty of other options out there.

You're not married to one productivity method forever. You may find that a given method is better suited to some of your projects, and not others. A method that used to work for you might become a burden to maintain later on, or you may need a more robust system to tackle a growing workload. Be flexible and don't be afraid to make a change.

To borrow a phrase from Pirates of the Caribbean, productivity methods are more what you'd call "guidelines" than actual rules. The methods outlined below are great starting points, but they're infinitely more powerful when you mold them to fit your specific work style. Experiment with different methods and mix and match to find your ideal workflow.

Ready to find the right productivity method for you? Use the overview below to jump to the methods that seem the most promising to you.

Productivity Methods Overview

Time commitment to get started: Low

Type: Visual, Tactile

Perfect for people who: Have a tendency to start a lot of projects but finish very few of them.

Time commitment to get started: Low

Type: Abstract

Perfect for people who: Struggle with procrastination.

Time commitment to get started: Medium

Type: Abstract, visual

Perfect for people who: Need to prioritize a large number of tasks, but tend to go for lists over graphs.

Time commitment to get started: Medium

Type: Abstract

Perfect for people who: Are in the early phases of a big project and need to strategize before jumping in.

Time commitment to get started: Medium

Type: Abstract

Perfect for people who: Need to turn creative brainstorming into an actionable to-do list.

Time commitment to get started: Low

Type: Visual, abstract

Perfect for people who: Find small tasks and interruptions are taking over the whole day or those who have more than one major area of work that they're responsible for, especially managers.

Time commitment to get started: High

Type: Abstract, visual

Perfect for people who: Love data and self-experimentation and want to optimize their days for maximum productivity.

Time commitment to get started: Medium

Type: Abstract, visual, tactile

Perfect for people who: Are feeling overwhelmed with the number of things they are responsible for and need a way organize it all.

Time commitment to get started: Medium

Type: Abstract, visual, tactile

Perfect for people who: Feel overwhelmed with the number of things they need to do, but find maintaining a Getting Things Done system too time-consuming and complicated.

Time commitment to get started: Medium

Type: Abstract, visual, tactile

Perfect for people who: Love the concreteness of pen and paper to-do lists, but have too much to keep track of to rely only on pen and paper. If you like to slow down to review and really process everything you've learned and thought throughout the day, this method is for you.

Time commitment to get started: Low

Type: Abstract

Perfect for people who: Feel like there's never enough time in the day, but have a tendency to get distracted.

Time commitment to get started: Low

Type: Visual

Perfect for people who: Want to adopt new daily habits.

Time commitment to get started: Medium

Type: Visual

Perfect for people who: Like graphs, have trouble seeing things in black-and-white, and would rather prioritize on a continuum than stuff tasks into a few categories.

Time commitment to get started: Medium

Type: Abstract

Perfect for people who: Are goal-oriented and are tackling complex projects and need to keep to a timeline.

Time commitment to get started: Medium

Type: Abstract

Perfect for people who: Spend too much time worrying about how much didn't get done yesterday or have a lot of bad habits that prevent productivity.

Personal Kanban

Time commitment to get started: Low

Type: Visual, Tactile

Perfect for people who: Have a tendency to start a lot of projects but finish very few of them.

What it does: Helps you visualize progress on all of your projects.

Personal Kanban is an incredibly simple system. And that can be a good thing. Sometimes all you need to make progress is a way to see the status of your projects laid out simply in front of you.

Here's how Kanban works: Using whatever medium you prefer (sticky notes or a whiteboard work well), split your projects into three categories: To Do, Doing, and Done. That's it.

But this simple system is more powerful than it seems.
Want to learn more?
By using a finite space for "To Do" and "Doing," you'll see how quickly those categories fill up. You get a constant, physical reminder when you need to concentrate on finishing your current projects before starting new ones. In addition, having all your work laid out in front of you helps you feel calm and in control of the big picture.
personalkanban.com
Productivity 101: How to Use Personal Kanban to Visualize Your Work(lifehacker.com)

Personal Kanban: Mapping Work | Navigating Life (book)

Eating Live Frogs: Do the Worst Thing First

Time commitment to get started: Low

Type: Abstract

Perfect for people who: Tend to put off important items, resulting in missed deadlines or rushed work.

What it does: Helps to avoid procrastination while ensuring that you make progress on the right things.

A lot of productivity systems and tools are all about getting started. They assume that as long as you're crossing something off your to-do list, you're being productive. But in reality, it can make a big difference which task you pick first.

If you put off your most important tasks until the very last second, you're not really improving your productivity on the things that matter. And, worse, you may find yourself missing deadlines or hurting your reputation by rushing through your most challenging work.

The term, "eating the frog first," comes from that old well of ( delightfully snarky) wisdom, Mark Twain. He supposedly once said, "Eat a live frog first thing in the morning and nothing worse will happen to you the rest of the day."

To get started, schedule your daily tasks from hardest to easiest. You'll get your most important, intimidating, anxiety-inducing tasks(aka your frog) done while your energy is high and your day will get progressively better. You're likely to find the overall quality of your work improves too.

A huge part of learning to be truly productive is accepting that the impulse to procrastinate is inevitable. Learning to work around your own self-destructive impulses is key. As Brian Tracy puts it in his book Eat that Frog: 21 Great Ways to Stop Procrastinating and Get More Done in Less Time:
Want to know more? [Workflow Guide] Why You Should Eat Your Frog First and How To Do It Big Rocks First: Double your Productivity this Week

Everyone procrastinates. The difference between high performers and low performers is largely determined by what they choose to procrastinate on.

Must, Should, Want

Time commitment to get started: Medium

Type: Abstract, visual

Perfect for people who: Need to prioritize tasks, but tend to go for lists over graphs.

What it does: Prioritizes your tasks by urgency, ensures that you're accomplishing the right things.

Must, Should, Want is all about figuring out what's critical today and what can wait. Write down everything you have to do and then identify each as a Must, a Should, or a Want.

Your Must tasks are non-negotiable. " Pay rent" - that's a Must if it's the first of the month.

A Should is something you need to do, but it's not dire that it be done today. Answering certain emails may be a Should. It's important, but delaying it a day or two may not be a big deal, especially if you have a list of Musts due tomorrow.

A Want is something you'd like to do, but might not be practical or necessary at the moment. It can be put off for the future, if need be. Learning a new language is a great goal, but if it's a choice between getting eight hours of sleep every night and becoming conversational in Portuguese, you might not want to risk the long-term effects of sleep deprivation just to learn a new (albeit, beautiful) language.
Want to know more? Prioritize Your Day with MUST, SHOULD, COULD (Day 9 of 30 Days of Getting Results) Three Tasks You Should Do Every Day to Stay Happy and Productive Moscow Method
A popular variation on this method, called MoSCoW, calls the "Want" category, "Could," and adds another, "Won't" for those pesky items that always seem to wind up on your to-do lists, but might not be worth your time and energy in the end.

The SMART Method

Time commitment to get started: Medium

Type: Abstract

Perfect for people who: Are in the early phases of a big project and need to strategize before jumping in.

What it does: Turns big, abstract ideas and goals into concrete, actionable plans.

There have been many adaptations and adjustments to the SMART productivity method since it was introduced three decades ago. At its core, SMART is a way to take a big, pie-in-the-sky idea and figure out how to make it work in the real world by asking yourself a series of questions. SMART is an acronym that stands for: Specific, Measurable, Assignable, Realistic, Timely.
Specific:
Let's break it down.
Measurable:
Meaning the What - what is this project and what, specifically, do you want to accomplish?
Assignable:
These are the individual tasks and steps that add up to a complete project.

Who is going to do which step? Yes, this is another method that can work for teams, but don't toss out this step if you're working on a solo project. Chances are, if you're using SMART you have a big project, and nothing that big can be accomplished 100% on your own.

If you have small children, you might use this step to think through childcare options. If you're starting a business, you might reach out to a lawyer or financial planner. Every large undertaking requires some help along the way.
Realistic:
Clarifying how you'll get that help will make it easier to get your project started.
Timely:
This is the Debbie Downer of SMART. It encompasses all obstacles in your way, everything that could threaten your project. You can't overcome a problem until you understand it completely. By carefully considering the challenges ahead, you can start mulling over solutions before they even get a chance to trip you up.

Deadlines. Deadlines are an important part of nearly every successful productivity strategy, and with good reason. Time constraints force us to be efficient. Come up with reasonable deadlines for each measureable task - ideally giving you more time than you think you'll need so you don't fall victim to the Planning Fallacy.

Overall, SMART is perfectly suited for thinking through any big problem or project. However, when it comes to the day-to-day work of a complex undertaking SMART doesn't have much to offer. This is a great system for anyone who is overwhelmed with the sheer size of their current project and needs a plan to move forward.
Want to learn more? Use S.M.A.R.T. goals to launch management by objectives plan A Brief History of SMART Goals Setting And Achieving Goals The SMART Way
It's simple, it's easy to remember, and it doesn't require a lot of reading to get started.

The Action Method

Time commitment to get started: Medium

Type: Abstract

Perfect for people who: Need to turn creative brainstorming into an actionable to-do list.

What it does: Tidies up the messier aspects of creative work.

The Action Method was developed in 2006 by Behance as a way of simplifying creative meetings. The problem with brainstorming and most creative work is that it often needs to be messy to be truly innovative. Thinking outside the box requires untidiness, but actually getting things done requires an orderly system.

The Action Method helps you move from the idea phase to actionable steps with priorities, due dates, and assignments (if you're using the Action Method in a team). It involves breaking down ideas into three key categories: Action Items, Backburner Items, and Reference Items.

Action Items are the steps you take to get the project done.

Backburner Items are the interesting ideas that don't directly fit into your plan for this project.

Reference Items are the resources and information you'll need to complete the project. For instance, your brand's visual and logo style guide might be a reference item for a homepage rebranding project.

The Action Method allows you to welcome and integrate great, off-beat ideas while still coming away with a concrete plan.
Want to know more? How To Use The Action Method With Todoist Action Method I: Breaking Projects into Primary Elements Action Method II: Keeping Projects Alive
Though there was an online version of this method for a time, Behance pulled support for it last year. There are still Action Method notebooks sold, if you're into that kind of thing, but you can use the Action Method with virtually any medium.

Time Blocking

Time commitment to get started: Low

Type: Visual, abstract

Perfect for people who: Find small tasks and interruptions are taking over the whole day.

What it does: Holds you accountable to your daily plan by allocating specific periods of time for specific types of work.

Researchers have found that bite-size tasks and interruptions ("Hey, can I ask you a quick question?") can disrupt concentration for up to half an hour. If you find yourself spending too much of your day dealing with little items that only reappear the next day (like emails) and too little time tackling the big stuff, this method is for you.

To start timeboxing, just split up your day into blocks of time with specific tasks assigned to each one. Here's what one timeboxed day might look like:

There are number of different approaches to timeboxing, along with a variety of task-specific timeboxing methods like Inbox Zero for tackling your email. InboxZero uses a number of tricks to make it work, but one of the foundations involves dedicating specific chunks of time to reading and answering emails so that they don't take over your day.

This a great way to keep yourself accountable and prevent the minutia from overtaking your whole day.

An additional timeboxing method is called day theming.
Want to learn more? Using Time Theming with Todoist- A Free Skillshare Course Timeboxing 101: What, Why and How 15 Time Boxing Strategies to Get Things Done
It's exactly what it sounds like. Instead of switching between different types of work or areas of responsibility throughout the day, you dedicate each day of the week to a specific theme. Day-theming is great if you need to dig deeper and do more complex work, or for people who have more than one major area of work that they're responsible for.

Biological Prime Time

Time commitment to get started: High

Type: Abstract, visual

Perfect for people who: Love data and self-experimentation and want to optimize their days for maximum productivity.

What it does: Tracks your biological rhythms to find the best times for different kinds of productivity.

This is a delightfully nerdy method. It requires a lot of research on yourself and a big time commitment up front, but the personal productivity insights you'll get out of it can pay off in the long-run.

The basic idea here is to track your energy, motivation and focus to get a sense of when, where, and how you're the most productive.

To start, eliminate any factors that could mess with your energy - changes in caffeine intake is a big one, staying up late is another - then record what you're accomplishing once an hour, every hour that you're working for a few weeks straight. The exact details that you record may vary, but to get the most accurate results you'll need to be be as consistent as possible. Time and activity tracking software like Rescue Time and Toggl can be a big help here.

Once you've gathered your data you can comb through it, looking for patterns. You can even turn the data into graphs. Do you have less motivation on the days when you skip breakfast? Start keeping energy bars or fruit and yogurt on hand for a bit of quick energy. Is your most productive hour around 10am? Schedule your most important tasks for that time and push meetings off for later in the day.

The sheer amount of information that you can gather about yourself by doing this little take-home version of a scientific study will astound you. You're bound to discover some very interesting things about what drives your productivity - just be careful to not let your self-quantification become its own form of procrastination.
Want to know more? Be Selfish With Your Prime Time How to calculate your Biological Prime Time How to use Rescue Time to get magnitudes more down every week
If you can diligently track all three weeks, you'll come out the other side a productivity superhero.

Getting Things Done

Time commitment to get started: Medium

Type: Abstract, visual, tactile

Perfect for people who: Have a lot of loose ends rattling around in the brain and need a way organize it all.

What it does: Gets your thoughts, worries, and to-dos all out on paper (or into an app) and then helps you organize it all into small, bite size tasks that you can tackle immediately.

GTD is easily the most famous and lasting productivity method in the world.

Created by David Allen and made famous in his bestselling book of the same name, Getting Things Done is an all-encompassing productivity system. GTD aims to remove the frenzied stress of having too much on your plate by putting those ideas in an organized system outside your own head.

The basic stages of the GTD method are:

Capture - This is a brain dump. Just write down everything you have to do in any order with any wording. Don't worry about the how's and when's, just get it out of your head in some form. A good rule of thumb: If you're stressed or anxious about it, add it to your list.

Clarify - Pluck out the vague ideas and worries and break them down into specific tasks or steps. If you wrote down "Bank" now clarify whether you need to go to the bank to get cashiers check, call the bank to ask about a loan, or just check your balance online. If it's a big project, like moving all your banking and investment accounts, for instance, you might need to clarify and then break it down into several little steps. The smaller the better. Small steps feel less intimidating, so you're more likely to want to tackle them first.

Organize - Now that you have the tasks clarified, you need to prioritize them, attach due dates where you can, and maybe categorize them into projects or types of tasks you can tackle all at once(for example, emails or calls).

Reflect - Look over your to-do list on a daily and weekly basis. Are there any steps in your projects that are still too vague? Break them down further. Any due dates that are unreasonable now that you look back? Adjust them. Are any items on the list no longer relevant? Get rid of them.

Engage - Attack that list. You're ready to get stuff done.
Want to know more?
Todoist's unique system of labels and filters work well with the GTD method. Taylor Martin shared a short video on how he uses Todoist to GTD. And our own Becky Kane recently shared her tips for making the system work even better for you.
David Allen's TED Talk [Workflow Guide] How to Organize Your Life with GTD and Todoist
Getting Things Done: The Art of Stress-Free Productivity (the book)

Systemist

Time commitment to get started: Medium

Type: Abstract, visual, tactile

Perfect for people who: Feel overwhelmed with the number of things they need to do, but find maintaining a Getting Things Done system too time-consuming and complicated.

What it does: Keeps track of everything you need to get done in the simplest way possible. You can think of it as a stripped down, streamlined version of GTD.

1. Take it everywhere. This system only works if you can review and add tasks no matter where you are. It's definitely a system for the digitally inclined.

2. Capture everything. Get in the habit of getting everything out of your head the moment you think of it. You can only trust your system if you're confident that everything is accounted for in one place.

3. Break it up into small tasks and make them actionable. Make sure every task on your list is a concrete action you can reasonably complete in an hour or less.

4. Prioritize. Start off accepting that you won't get everything done. Use due dates to mark anything that's time sensitive and mark your high-impact tasks so you don't get distracted by "urgent, but not important" or "not urgent, not important, but really easy" tasks on your list.

5. Get to to-do list zero daily. You won't get everything done, but you should still get to an empty to-do list at the end of the day. This involves deciding what to do with the leftover tasks - postpone them to another day or simply delete them if you've decided they're no longer important. This keeps your to-do list from snowballing out of control.

6. Get consistent feedback. Review what you've accomplished on a regular basis. Set goals for the number of tasks you want to get done and measure your progress over time.

Want to know more? Systemist: A Modern Productivity Workflow
Systemist is a productivity system developed over time by Todoist's own creator. It, of course, works well with Todoist, but you can apply the same principles with any digital task manager. Here are the main principles:

The Medium Method

Time commitment to get started: Medium

Type: Abstract, visual, tactile

Perfect for people who: Love the concreteness of pen and paper to-do lists, but have too much to keep track of to rely only on pen and paper. If you like to slow down to review and really process everything you've learned and thought throughout the day, this method is for you.

What it does: Takes the best of analog and digital and melds them into one seamless productivity system.

1 main notebook - This is where you'll jot down anything and everything that you want to keep track of throughout the day: Ideas, tasks, quotes, notes, new appointments. Writing things down helps the information stick in your mind and eliminates potential digital distractions.

1 travel notebook - Performs the same function as your main notebook, but when you're on-the-go.

Post-It notes - One Post-It note = One day. Every night, you'll jot down any appointments you have for the following day as well as 3, and only 3, important tasks you want to complete. The limited space of the Post-It forces you to prioritize and you can put you Post-It somewhere you'll see it throughout the day.

A pen or pencil - For the above-mentioned note-taking and Post-It preparing.

A task management app - Every night you'll do a review of your written notes. Open your task manager, complete everything you got done, and add any tasks that came up throughout the day. Then identify the 3 tasks from your digital to-do list you want to focus on the next day. Write them on your Post-It.

An online calendar - During your nightly review, add any appointments that you wrote down, to your digital calendar. Add any appointments for tomorrow on your Post-It.

A note app - Add the rest of your notes to your preferred digital note app, like Evernote, OneNote, or Google Keep. Yes, it seems like an awful lot of time spent reentering things you've already written, but the repetition allows you to really review and process the day and organize your notes in a way that will be useful when you come back to them later.

Want to know more? Want to be more productive? Don't go paperless (The Medium Method)
Digital task managers are useful, but there's something about the simple elegance of putting pen to paper that no digital medium will ever be able to replicate. However, when your to-do list grows to anywhere over a dozen tasks, pen and paper systems quickly breakdown. Enter Chad Hall 's Medium Method. Here's what Chad says you'll need:

Time commitment to get started: Low

Type: Abstract

Perfect for people who: Desperately need to get something done and have a tendency to get distracted.

What it does: Helps you maintain focus for longer by splitting your work into short bursts.

If you find yourself putting off big tasks because the time they'll take feels too intimidating, or you get distracted easily, you might do well with work sprints.

Pomodoro is the most popular variation, though there are many others. With Pomodoro you work for 25 minutes, take a five-minute break, and then repeat until you've completed four sprints, after which you take a longer break. It's that simple.

Work, 25 minutes

Twitter, 5 minutes

Work, 25 minutes

Instagram, 5 minutes

Work, 25 minutes

Facebook, 5 minutes

Work 25 minutes

Half hour break - get up and stretch!
Ready to get started?
While many people swear by this technique, others find that 25 minutes isn't enough to time to delve deeply into their work and the five-minute break disrupts their concentration. If that's the case for you, you can adjust until you find the exact timing that works for you. There are a few time structures others have found helpful, like 52/17 or 90/20.

Marinara (Web)

Pomodone (Windows and Mac desktop)

Pomodoro Time (iOS)
[Workflow Guide] Make Time Your Friend with the Pomodoro Technique
ClearFocus (Android)

Don't Break the Chain

Time commitment to get started: Low

Type: Visual

Perfect for people who: Want to adopt new daily habits.

What it does: Encourages consistency in daily habits or tasks.

This technique was made famous by Jerry Seinfeld, who said that he writes a joke every single day. No matter how he feels or whether he has anything to say, he writes at least one joke every day.

And how does he hold himself accountable to keeping this commitment? A calendar - an old-school, hard copy calendar with the whole year on one big page. Each day that he writes, he puts a big X on the calendar. After a few days, a lovely chain of Xs emerges. If ever he's tempted to skip a day, he just has to look at the calendar where a single missed day will ruin the aesthetic and stick out like a sore thumb.

This is obviously a great technique for adopting or ditching habits. It doesn't tell you much about your priorities, deadlines, or overall progress, but if you're trying to write a book or run a marathon, putting in the effort every single day is the only way to get there.
Ready to get started? Increase Your Motivation: 4 Ways to Have Non Zero Days
A variation of Don't Break the Chain is Non Zero Days where you endeavor to make progress toward a goal each and every day - it can be small, but it must be something.

Printable version for 2016 by Bechance

Don't Break the Chain (iOS)
[Workflow Guide] Accomplish Your Big Goals with Don't Break the Chain
Habit Streak Pro (Android)

The Eisenhower Matrix

Time commitment to get started: Medium

Type: Visual

Perfect for people who: Like graphs, have trouble seeing things in black-and-white, and would rather prioritize on a continuum than stuff tasks into a few categories.

What it does: Identifies which tasks are priorities and which are just distractions.

The Eisenhower Matrix is another simple method that allows you to prioritize in a delightfully visual way: an XY axis. This is a great tool for visual people. It allows for prioritizing complex projects, yet it's quick and easy to implement.

Take a piece of paper and draw a very large plus sign; the X axis (a.k.a. horizontal line) represents the level of urgency with the left side being the most urgent and the right side the least urgent. Your Y axis (vertical line) represents importance, with the lowest importance at the bottom, highest at the top.

You end up with four boxes: Urgent and Important, Less Urgent but still Important, Less Important but Urgent, and Less important and Less Urgent. You can place all your tasks on a continuum within the boxes, giving you a clear visual understanding of what really needs to be done now and what can (and should) wait.
Ready to get started?
The instructions are simple, you can create a new matrix with a pen and a piece of paper any time you like. Just start drawing, and you're off.

Grab a pen and paper
[Workflow Guide] Avoid the Urgency Trap with the Eisenhower Matrix
Or download the Eisenhower Matrix spreadsheet

Agile Results

Time commitment to get started: Medium

Type: Abstract

Perfect for people who: Are goal-oriented and/or are tackling complex projects and need to keep to a timeline.

What it does: Focuses on outcomes and prioritization while keeping diligent watch over the scope of your projects and goals.

Agile Results aims to align your day-to-day activities with your larger goals. Like many productivity methods, it encourages working through blocks, but it's still achievement-oriented. It pushes you to take time to reflect on what's working and what could be improved. While many methods focus only on moving forward, Agile has one eye on the past and the other on the future.

To start using Agile Results, simply identify three outcomes you want to see for the year, month, week, and day. When setting your daily goals, you should make sure they align with your goals for the week. When you set your goals for the week, they should align with your goals for the month. Same for monthly and yearly goals. At the end of each time period, look back and see how you did. What worked? What didn't you finish and why? Adjust as needed.
Want to read more? 30 Days of Getting Results Productivity System Overview: "Getting Results the Agile Way" Gettingresults.com
One of the most clever aspects of this method is the way it uses the vision of the finished product as a motivator. By regularly reminding yourself of your end goal, Agile Results re-ignites your enthusiasm and puts it to work for you. It's also a forgiving method. If you mess up your day or even your week, that's fine. Agile Results builds in time to think about what went wrong and make better choices in the future.

The To-Done List and the To-Don't List

Time commitment to get started: Medium

Type: Abstract

Perfect for people who: Spend too much time worrying about how much didn't get done yesterday/have a lot of bad habits that prevent productivity.

What it does: Flips the traditional to-do list on its head in order to look at productivity in a new way.

The to-do list can feel a lot like a critical know-it-all sometimes. It remembers that you swore you'd get through all your emails by the end of the day and likes to remind you that you still have a big task overdue from last week. It's easy to lose sight of all of the things you did get done.

That's where the to-done list comes in.

To make a to-done list, keep track of what you've accomplish throughout the day. Rather than focusing on all that's left to do, keep your focus on your progress. Review your to-done list at the end of every day.

If you try this and it feels a little silly, stick it out for a day or two. You might find that you've accomplished a lot more than you thought - and research shows that progress (no matter how small) is a huge motivator.

If you've given the To-Done List a shot and find that little tasks (like replies to unimportant emails) are still clogging up your day, you might try the To-Don't List.

It's exactly what it sounds like. Make a list of activities and bad habits that you want to avoid and write them down. Then check them off as you manage to avoid each.

This one also has a tendency to feel awkward and obvious at first. You already know what you should and shouldn't do with your time. But give it a shot. You might find that the daily reminder is an effective way of giving yourself a mission for the day ahead.
Want to learn more? The Art of the Done List: Harnessing the Power of Progress The To-Don't List: The Things You Will NOT Do
And when you reach the end of the day, you have a clear way of knowing if you were productive. Did you manage to avoid repeating those bad habits? Success!

We're on a serious mission to crowdsource as much productivity wisdom as possible. Did we miss any productivity methods that have worked for you? Do you have a twist on any of the productivity methods we've listed here that others could benefit from? Let us know in the comments below!

Ready to start experimenting with your own productivity workflow? See how Todoist can help

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The Ultimate Guide to Personal Productivity Methods

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The right productivity method can make a huge difference in your work. A friction-less workflow can take you from feeling overwhelmed, unfocused, and unproductive to feeling calm, in control, and prepared to take on even the biggest projects. The good news is, there are new methods being developed, tweaked, and shared all the time.

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Carers UK | Care for a Cuppa?Online Meetups

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Carers UK | Care for a Cuppa?Online Meetups

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Sometimes it’s important to take a little break, make yourself a cuppa and spend some time talking to people who understand what you’re going through. Sign up on the website to join other carers for a coffee and online chat.

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Join us for a coffee and an online chat

Sometimes it's important to take a little break, make yourself a cuppa and spend some time talking to people who understand what you're going through. But while we are self-isolating and dealing with so many other things, it can be hard to find ways to connect with others.

That's why we're organising a weekly online Care for a Cuppa - a chance to get together to take a break whilst sharing information over a tea or coffee (and maybe a biscuit or two).

Let us know you'll be joining us

Our next Care for a Cuppa will be on Monday 18 May from 3-3.30pm.

If you're free and would Care for a Cuppa, please visit https://bit.ly/3bghnFD to let us know. You'll be sent a confirmation email and will just need to click the link on Monday to join in with us all. Places at the table are unfortunately limited, but we'll be hosting more events every week.

We look forward to welcoming everyone - through us all coming together, we can help make sure that others feel less alone. If you're in Wales, our Carers Wales team are also running Care for a Cuppa chats every week and you can find more about these here.

Please read our guidelines for our online chats .

Upcoming Care for a Cuppa dates

Monday 18 May 3-3.30pm - Book here

Tuesday 26 May 3-3.30pm - Book here

Monday 1 June 3-3.30pm - Book here

Or join us for our Online Share and Learn sessions

We'll also be running online sessions where we'll share tips and skills on a range of topics - all from the comfort of your own home. Check back as we'll be adding more dates and topics soon.

Upcoming Share and Learn dates

Poetry and Creative Writing - Open Book Project Team
Thursday 14 May 3-4pm - Book here

Mental Health and Wellbeing - Hanlie Burger, Mind in Harrow
Thursday 21 May 3-4pm - Book here

Self Care - Abbie Fish

Thursday 28 May 3-4pm - Book here

Music - Orchestra Vitae
Thursday 4 June 3-4pm - Book here

Please read our guidelines for our online chats .

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Sometimes it's important to take a little break, make yourself a cuppa and spend some time talking to people who understand what you're going through. But while we are self-isolating and dealing with so many other things, it can be hard to find ways to connect with others.

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Mental Health Foundation | Diet and mental health

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Mental Health Foundation | Diet and mental health

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What we eat doesn't just affect our physical health: it can also affect our mental health and wellbeing.
* Last updated 14 September 2021
Eating well - which means having a balanced diet full of vegetables and nutrients - can improve your sense of wellbeing and your mood.

How are diet and mental health linked?

The relationship between our diet and our mental health is complex. However, research shows a link between what we eat and how we feel.

Our diet can affect our brain. Some foods can help us feel better. A Mediterranean-style diet (one with lots of vegetables, seafood, fresh herbs, garlic, olive oil, cereal and grains) supplemented with fish oil can reduce the symptoms of depression. Research has also shown that our gut can reflect how we're feeling: if we're stressed, it can speed up or slow down. Healthy food for our gut includes fruit, vegetables, beans and probiotics.

On the other hand, there are two groups of foods that have a negative effect on the brain:

foods that trick the brain into releasing chemicals we may be lacking, temporarily altering our mood (for example, caffeine and chocolate)

foods that prevent the conversion of other foods into nutrients the brain needs (for example, saturated fat such as butter, lard and palm oil).

Caffeine can also cause sleep problems, which can worsen your mood. Some people find it makes them irritable and anxious too.

What should I eat?

The Eatwell guide on the NHS website has detailed information on how to achieve a healthy, balanced diet. It's very similar to the Mediterranean diet.

Mind has more tips on eating well. It also has advice on managing your mood with food, including foods to avoid if you're taking certain medications.

Sharing meals with other people

There are many psychological, social and biological benefits of eating meals with other people. They give us a sense of rhythm and regularity in our lives, a chance to reflect on the day, and feel connected to others. Biologically, eating in upright chairs helps with our digestion. Talking and listening also slows us down so we don't eat too fast.

Make the most of mealtimes by setting aside at least one day a week to eat with family and friends. Choose a meal that's easy to prepare so it doesn't become a chore. Share responsibility so everyone has a different task: doing the shopping, setting the table, cooking or washing up, for example. Keep the television off so you can all talk and share.

Eating disorders

If you feel you're using food as a negative coping mechanism to deal with emotional pain or as a way to feel in control, you may have an eating disorder. Read our page on eating disorders to find out more, including where to go for help.

Other ways I can take care of my mental health

A healthy diet is one way you can improve your mental health. Other things include staying physically active, spending time in nature, avoiding cigarettes and alcohol and developing good sleep habits. Our guide on How to look after your mental health has more ideas.

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What we eat doesn't just affect our physical health: it can also affect our mental health and wellbeing. * Last updated 14 September 2021 Eating well - which means having a balanced diet full of vegetables and nutrients - can improve your sense of wellbeing and your mood.

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Mental Health Foundation | Talking to your children about the coronavirus

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Mental Health Foundation | Talking to your children about the coronavirus

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News about the coronavirus pandemic is everywhere. With schools closing and many people constantly exposed to digital media, it is no longer possible to control the news that we consume, or to shield children from upsetting information.

What you can do is to help minimise the negative impact it has on your children. You can do this through open and honest conversations at home. Here are some top tips:

1. Start by acknowledging that it is OK to be concerned

This will be an unprecedented time for many of us. Children are very likely to understand the uncertainty that you as parent are exposed to, or to hear stories that are not expressed in an age-appropriate way.

Go through all their concerns and questions with them, rather than well-meaningly dismissing their feelings by telling them everything is fine. Try sharing with them that you also find events like this worrying. Let them know that you can balance up these worries with the knowledge that they will likely not come true.

You would want them to leave the conversation realising that, although bad things can happen, many people including world-leading experts are working very hard to reduce the impact of the pandemic, so they do not need to be scared all the time.

Try to be careful not to have conversations about your fears - particularly relating to deaths, serious illness and worry for friends or family within earshot. Children pick up more than we realise, and they may misinterpret or keep their feelings hidden from you.

2. Find the balance in consuming news

Small doses of real-life news from trustworthy sources are really helpful. Lots of exposure can do harm, because children can become fixated on a news story and repeatedly look at news coverage relating to it.

The important thing here is balance. Force-feeding news to children or going to great lengths to shield them from it, can be unhelpful.

Avoid turning the television off or closing web pages when they come in to the room. This can spark their interest in knowing what's really going on - and that is when their imagination can take over.

3. Let them know the facts and offer safety

If children have access to clear and honest explanations of what is happening, and they know it's okay to talk about the pandemic, no matter how scary, then it can give them the confidence to reach out to you. All children, even teenagers, want to know that their parents can keep them safe.

The best way to communicate safety is by talking about worrying news with open, confident, clear and truthful facts. Talk to them about what they can do to look after themselves and others, explaining the importance of hand washing, for example. It's also a good opportunity to talk about the benefits of kindness.

To avoid overexposure, encourage them to discuss the news with you once they have read about it. This provides a safe space for all their questions. If you don't have the answers, be honest and try reading or watching reputable news sources together, that you have already previewed, or share news in the moment by explaining what is happening verbally in an unbiased way.

Check in with them regularly to ask if they are discussing the pandemic with friends - especially if they have access to messenger apps to stay in touch with school friends. Reassure them that they can ask you questions.

4. Talk about vulnerability and responsibility

Explain to your children what it means to be vulnerable. Vulnerability is not weakness; it is a natural response to experiencing uncertainty and risk and being emotionally exposed.

You may be feeling vulnerable as a parent in having this conversation with your child. Try to acknowledge this and offer them a lot of time for discussion and support from you.

Talk to your children about what it means to be vulnerable (i.e. belonging to a high risk group as defined by the NHS) in the context of the COVID-19 pandemic and explain how many of the responses to it have been put in place to help protect those who are vulnerable.

You can use this as an opportunity for teaching children to grow into responsible citizens. Abiding by the measures - such as not going out and gathering with other people - means understanding that there is something bigger than individuals, and that we should protect each other.

Remind them that bullying is always wrong, and that we should each do our part to spread kindness and support each other.

There are good resources available to help you, including the Children's Commissioner's Children's Guide to Coronavirus here, or the Inter-Agency Standing Committee have produced a storybook developed by and for children around the world affected by coronavirus (COVID-19) here.

More useful resources:

The Mental Health Foundation is committed to bringing readers reliable and relevant information. All of our pages are written and regularly reviewed by our mental health experts, in line with official advice on the coronavirus outbreak.

We need your support to keep providing vital information during this time.
Please consider making a donation today Public Health England have developed explicit guidance on mental health in the crisis. If you want to develop a personalised plan for supporting your mental health you can also visit the PHE Every Mind Matters site, developed in collaboration with the Mental Health Foundation. If you need to talk confidentially you can call Samaritans on 116 123 at any time. We also have a resource on how to get help for your mental health.

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Talking to your children about the coronavirus pandemic

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News about the coronavirus pandemic is everywhere. With schools closing and many people constantly exposed to digital media, it is no longer possible to control the news that we consume, or to shield children from upsetting information. What you can do is to help minimise the negative impact it has on your children.

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Mental Health Foundation | How to manage and reduce stress

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Mental Health Foundation | How to manage and reduce stress

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Stress is a natural reaction to difficult situations in life, such as work, family, relationships and money problems. We mentioned earlier that moderate stress could help us perform better in challenging situations, but too much or prolonged stress can lead to physical problems. This can include lower immunity levels, digestive and intestinal difficulties such as irritable bowel syndrome (IBS), or mental health problems such as depression.

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Mental Health Foundation | How to look after your mental health using exercise

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Mental Health Foundation | How to look after your mental health using exercise

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Audio files for meditation, breathing exercises and much more!

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GOV.UK | Free Digital and Numeracy Courses

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GOV.UK | Free Digital and Numeracy Courses

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One in three people have used online learning to help them get a better job. On average, online learning can boost your annual pay by £3,640 too [ 1]

94% of employees would stay at a company longer if it invested in their career development [ 5].

Help boost team productivity and motivation by upskilling your employees with free, high-quality digital, numeracy and soft skills courses. All courses on The Skills Toolkit are free and available online, so your teams can learn flexibly from home at a time that suits them.
Explore courses

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Learn a new skill at home. Find free, high quality digital courses in The Skills Toolkit.

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Our sports facilities may be closed, but that doesn't mean we can't keep you moving!

We're still around but we've moved things online so, although you can't be with us in person, our fantastic team is working hard to keep you motivated from afar.

Classes

We have online fitness classes running every weekday via Zoom and Facebook Live, exclusively for Sussex students and staff. Feel refreshed with a relaxing yoga session, stretch your muscles with a PiYo class and get moving with a High Intensity Interval Training workout.

Classes are free and, for the majority of our sessions, you'll just need a Zoom account registered to your Sussex email address (including BSMS and IDS emails), to get involved.

If you're signing up for a Zoom account as a University of Sussex student or staff member, please register here.

If you miss a class, don't worry! We'll be recording some of our sessions for Facebook and YouTube, so you can always rewatch at a time convenient for you. We also have an On Demand section on Zoom. You'll just need your normal Zoom login details to access these. See the full list with links to classes below.

On Demand Classes - rewatch at a time to suit you!

Home workouts at any time

We've partnered with Life Fitness, who have provided us with hundreds of online workouts that you can do at a time to suit you.

We'll be sharing a Workout of the Week from Life Fitness every Monday. This week, check out their shoulders and back workout using dumbbells or bands, and pair it with our own upper body workout from our video tutorials.

Advice from our Fitness Team

Our fitness team have created a series of video tutorials demonstrating different workouts you can do at home, with minimal or no kit. No weights? No worry! Most of our exercises just use your own bodyweight to provide resistance. But if you do need to add some weight to an exercise, you can improvise with household items like food tins and drinks bottles.

We'll be adding more workouts each week, but you can check out our latest three online now:

We have lots of fitness advice and tips on our page too.

So if you want to keep moving, we're behind you. If you can think of any other ways that we can help to keep you motivated and stay active, just .

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Our sports facilities may be closed, but that doesn't mean we can't keep you moving! We're still around but we've moved things online so, although you can't be with us in person, our fantastic team is working hard to keep you motivated from afar.

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Action for Happiness | How to Keep Mentally Healthy During Uncertain Times

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Action for Happiness | How to Keep Mentally Healthy During Uncertain Times

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How to keep mentally healthy during uncertain times
Looking after your mental health is vital, especially when you're stuck at home
We're entering unprecedented times with this Coronavirus pandemic. No one knows how it is going to pan out or how long it is going to last for. An unintended consequence is that our mental health may suffer as we keep apart from our families, friends, neighbours and colleagues.
The good news is there are lots of positive things we and our families can do to stay as physically and mentally healthy as possible. 1. Keep active

When we are physically active, it keeps our bodies healthy, our immune system strong and our minds in tip top condition. Physical activity burns off stress hormones like cortisol so we feel calm, centred and energised. Why not try:

Cleaning your house actually counts as 'moderate' activity - so get tidying and not only will you have a work out, you'll have a clean house too!

Break your day up with short bursts of star-jumps, press-ups or running on the spot.

Get active with your kids - www.bbc.co.uk/teach/supermovers andwww.gonoodle.com are free to use and great fun!

2. Immerse yourself in nature
Research shows that nature can have a healing effect on our minds and bodies. One study showed that patients recovering from surgery whose beds overlooked a garden recovered faster than those whose bed overlooked a carpark. Try these:
3. Focus on the present
Our minds have a tendency to ruminate on the past, or fast-forward to the future, sometimes in a negative kind of way. This tendency is often exacerbated during times of stress. An antidote is to intentionally focus on the present moment - by noticing what's happening in our minds, bodies and the external environment with an attitude of kindness and curiosity.

Place one hand on your belly and one hand on your chest and, as you breathe normally in and out through your nose, count 10 full breaths.

Download and try one of the many free mindfulness apps like www.headspace.com

If you find your mind racing, lie down and tune in to the sensations in your body.

4. Laugh
Laughing feels good, boosts our immune system and helps us keep things in perspective. Laughing with others strengthens relationships and, because laughter is contagious, we laugh more with others.
5. Practise kindness

In times of need, we often see the best of humanity as people dig deep to help others.
6. Focus on what's good
There is ample research to show that deliberately focusing on the good things in our lives - practising gratitude - can improve our wellbeing. It's easy to give in to our natural 'negativity bias' as our brains strive to protect us from harm, but we can counter that by deliberately focusing on what's good, even during challenging times.
7. Keep learning
Our minds need challenge and stimulation to stay healthy, which is why learning new things is one of the Five ways to wellbeing.

All those books you don't have time to read? Read them. Read them all!

Take an online course. Now could be the perfect time to learn a new skill and there are lots of great free courses on sites like www.coursera.org andwww.edx.org

Children can research a topic they're interested in, then share five ideas or facts they learned with someone else. Use the BBC learning website www.bbc.co.uk/learning/subjects/childrens_learning.shtml

8. Connect
Connecting with others is another of the 'five ways to wellbeing'. Research shows that people who have the richest social relationships are the happiest; the quality of relationships has even been linked to physical health and longevity (and academic achievement in children). Social distancing doesn't mean you can't keep in touch. Let people know you care and especially contact those who may be more isolated or lonely.
9. Concentrate on strengths
Character strengths are essential in supporting wellbeing. Research (see VIA Institute on Character) shows that recognising and working with our strengths increases our levels of happiness.

Remember, nothing lasts forever, no matter how bad it is or feels at the time. Human beings often grow and flourish through adversity.
This is an incredibly challenging time, but we are all in this together and we can take this opportunity to rediscover our shared humanity.

Adrian Bethune is a primary teacher, founder of www.teachappy.co.uk, Education Policy Co-Lead at the Mindfulness Initiative, and the author of Wellbeing in the Primary Classroom. He tweets@AdrianBethune

Frederika Roberts is a former secondary teacher and a positive psychology speaker and trainer. She is the founder of Educate to Flourish CIC, author of Recipe for Happiness and For Flourishing's Sake and co-author of Character Toolkit for Teachers. She tweets @Frederika_R

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How to keep mentally healthy during uncertain times

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Looking after your mental health is vital, especially when you're stuck at home We're entering unprecedented times with this Coronavirus pandemic. No one knows how it is going to pan out or how long it is going to last for.

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Sussex University | Good Mental and Emotional Health

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Sussex University | Good Mental and Emotional Health

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Emotional/Mental Health and Wellbeing booklet

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Self Isolation | Psychology Wellbeing Pack

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Self Isolation | Psychology Wellbeing Pack

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Stay focused, be present.

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Forest is an app helping you stay away from your smartphone and stay focused on your work.

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Including national crisis resources, local crisis contacts and resources from Papyrus and the National Suicide Prevention Alliance (NSPA).

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Brighton & Hove crisis resources leaflet (A5 folded). Includes risk factors (gambling, homelessness, etc.) and bereavement support.
Get B&H Local Crisis Flyer (PDF)
Anxiety, it's symptoms, panic attacks, what you can do to help yourself when you feel anxious, treatments plus information about anxiety and suicide.
Get Anxiety leaflet (PDF)
Being yourself during change. How to take on new challenges and adapt to changes. Also includes info on how to help someone during change.
Get Change leaflet (PDF)
Communicating with Young People. Is a child or young person you know having thoughts of suicide? A 4-step guide to helping them.
Get Communicating leaflet (PDF)
Coping with Exams has lots of practical tips on how to reduce stress before and after exams.
Get Exams leaflet (PDF)
Self-Harm talks about what causes someone to self-harm, what you can do if you self-harm or are worried about someone. Includes some interesting myths and facts.
Get Self-Harm leaflet (PDF)
Sexual Orientation and Gender Identity talks about the difficulties and positive aspects of being LGBTQ+. Includes definitions of sexual orientation and gender identity.
Get Sexuality and Gender leaflet (PDF)

A guide for those bereaved by suicide. Some sections focus on how you may be feeling; others on what may be happening. Throughout, there are suggestions for sources of further support.
View Help is at Hand (external site)

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Suicide prevention ~ Download Resources ~ Grassroots

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Brighton & Hove crisis resources leaflet (A5 folded). Includes risk factors (gambling, homelessness, etc.) and bereavement support. Get B&H Local Crisis Flyer (PDF) Anxiety, it's symptoms, panic attacks, what you can do to help yourself when you feel anxious, treatments plus information about anxiety and suicide. Get Anxiety leaflet (PDF) Being yourself during change.

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NHS Health Education England | Suicide Prevention Training

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NHS Health Education England | Suicide Prevention Training

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Designed to help all of us recognise the part we can play in preventing suicide in our day-to-day interactions.

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This course is designed to help all of us recognise the part we can play in preventing suicide in our day-to-day interactions.

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Allows you to focus yourself in a moment of stress or low mood. Once the app knows how you are feeling it will take you through simple steps to help you, be you.

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In Hand Mobile App helps bring balance to our daily stresses and anxieties

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In Hand Mobile App helps bring balance to our daily stresses and anxieties

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WellMind | NHS Mental Health and Wellbeing App

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WellMind | NHS Mental Health and Wellbeing App

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Designed to help you with stress, anxiety and depression. Includes advice, tips and tools to improve your mental health and boost your wellbeing.

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WellMind is your free NHS mental health and wellbeing app designed to help you with stress, anxiety and depression. The app includes advice, tips and tools to improve your mental health and boost your wellbeing.

My Wellbeing
- Record and monitor your feelings to track your moods over time
- Remind yourself what you're looking forward to, track your daily achievements, and log what you're grateful for to encourage good mental health
- Add reminders to boost your wellbeing, or events that you're looking forward to

Help with...
- Get advice on stress, depression and anxiety
- Find out the symptoms of these common mental health problems
- Access advice on what you should do if you feel this way
- Read our self-help guides
- View our Body Map to see how stress, depression & anxiety can affect the body
- Try 5 quick and easy tips to improve your mental health

Help in a Crisis
- Get support if you or someone you know is experiencing a mental health crisis
- Access national helpline numbers
- Find tips on how to stay safe in a mental health crisis

Relax
- Unwind with our three relaxation audio tracks
- Wind down quickly with our two- and three-minute tracks
- Relax more deeply with the longer muscle relaxation track

Play the game
- Take control of a snake as you seek out food
- Distract yourself when you're feeling stressed or anxious
- Get handy health and wellbeing tips along the way

Our Trust
- Find out more about Dudley and Walsall Mental Health Partnership NHS Trust
- View our Twitter Page
- Become a member of the Trust to get more involved
- Give feedback on our services

Please note that this app is not a substitute for professional help. If you have any concerns about your mental health, talk to your GP.

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WellMind is your free NHS mental health and wellbeing app designed to help you with stress, anxiety and depression. The app includes advice, tips and tools to improve your mental health and boost your wellbeing.

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Free Evidence-Based Mental Health Relief

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Free Evidence-Based Mental Health Relief

Is anxiety getting in the way of your life? MindShift™ CBT uses scientifically proven strategies based on Cognitive Behavioural Therapy (CBT) to help you learn to relax and be mindful, develop more effective ways of thinking, and use active steps to take charge of your anxiety.

Get the tools to tackle:

MindShift™ CBT Features:

CBT-Based Tools

Interactive cognitive-based tools to help you reorient your thinking, and behavioural strategies to help you take action and make lasting positive change.

Quick Relief

When you need anxiety help fast, use these quick and easy tools to help you take a breath, ground yourself, shift your thinking, and take steps to cope.

Thought Journal

Transform your worries into balanced and helpful thoughts by identifying and challenging thinking that keeps you trapped in anxiety.

Coping Cards

Ease your anxiety in the moment by re-adjusting your thinking with helpful coping statements.

Belief Experiments

Learn how to set up experiments to test out beliefs that fuel anxiety.

Facing Fears

Overcome your fears by gradually facing them in small manageable steps.

Expanding Your Comfort Zone

Build your confidence by consistently doing new and challenging things.

Chill Zone

Listen to audio recordings of guided relaxation and mindfulness meditations to help you get, and stay, in a more relaxed and mindful headspace.

Check-In

Keep track of your anxiety and mood over time with graphs and journal entries.

Healthy Habits

Tips to set the stage to better manage anxiety by taking better care of yourself.

Goal Setting

Tools and tips to help you set and accomplish important life goals and keep anxiety in check. Reminders to keep you motivated and on track.

"As a clinical counsellor, I realized the need for an app that would help my clients who suffer with anxiety. Given the significant shift in technology over writing, I have found an app that encompasses all the necessary components of supporting and tracking anxiety symptoms. The new MindShift™ CBT app provides resources to help manage anxiety, including healthier thinking, a chill out zone, and taking action. As a clinician, I can now have my clients share their Thought Journals and Belief Experiment CBT homework by 'sharing their progress" with me from this app. This helps me better track their progress and support treatment goals. I plan to use the MindShift™ CBT app exclusively as a support tool for my clients who have symptoms of anxiety. More importantly, clients can continue to use this one-stop resource app to help manage any future mild symptoms of anxiety."

- Rita Schnarr, MA, RCC
Clinical Counsellor

Recommended and/or supported by these organizations:

Available now for iOS and Android:

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Is anxiety getting in the way of your life? MindShift™ CBT uses scientifically proven strategies based on Cognitive Behavioural Therapy (CBT) to help you learn to relax and be mindful, develop more effective ways of thinking, and use active steps to take charge of your anxiety.

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Free with your Sussex email.

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A computer-based system offering therapeutic programmes. Delivered online, these aim to offer information and self-help support for students and staff experiencing problems.
There are four programmes on offer to Students and Staff:

space from anxiety

space from depression

space from stress

space from eating issues.

You will need to supply your Sussex email address to register.

Each programme consist of six or seven modules, to be completed in your own time and at your own pace, over six to eight weeks. Each module contains text, video and audio clips as well as activities and quizzes that you can complete as you go along.

Signing up

sign up to University of Sussex Silver Cloud

select the programme you would like to use

fill in username and password - you will need to remember these. You will also need your University of Sussex email account to sign up

you will then be sent a confirmation email

the link in the email will take you to some questionnaires you are required to complete

read through the statements and don't forget to tick the box

the programme is ready to use!

If you encounter any problems, you can send an email to counsellingreception@sussex.ac.uk.

We would also appreciate any feedback about the programmes to make them as effective as possible.

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Silver Cloud - an online self-help application

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A computer-based system offering therapeutic programmes. Delivered online, these aim to offer information and self-help support for students and staff experiencing problems. There are four programmes on offer to Students and Staff: space from anxiety space from depression space from stress space from eating issues.

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Help with homeschooling!

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

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Headtalks | How to Cope With Your Family's Isolation

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Headtalks | How to Cope With Your Family's Isolation

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An online package designed to help with settling into this new routine. The package covers: coming together as a family, making a plan, dealing with anxiety, caring for our community, gratitude, conflict and self-kindness.

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This online package, How to Cope with Your Family's Isolation is designed to help with settling into this new routine. We don't know how long this will last and in the meantime, we need to care for our mental health and that of our children.

The package covers 7 main areas of concern:

Each section includes videos, guidelines, meditations and resources.

There is a specially created Facebook Group where people going through the package can meet, share and get more resources.

Head Talks is offering this package for free to enable as many people as possible to access it. We hope it will be useful.

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How to cope with your family's isolation

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This online package, How to Cope with Your Family's Isolation is designed to help with settling into this new routine. We don't know how long this will last and in the meantime, we need to care for our mental health and that of our children.

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Headtalks | How to Cope With Your Family's Isolation

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Headtalks | How to Cope With Your Family's Isolation

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An online package designed to help with settling into this new routine. The package covers: coming together as a family, making a plan, dealing with anxiety, caring for our community, gratitude, conflict and self-kindness.

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This online package, How to Cope with Your Family's Isolation is designed to help with settling into this new routine. We don't know how long this will last and in the meantime, we need to care for our mental health and that of our children.

The package covers 7 main areas of concern:

Each section includes videos, guidelines, meditations and resources.

There is a specially created Facebook Group where people going through the package can meet, share and get more resources.

Head Talks is offering this package for free to enable as many people as possible to access it. We hope it will be useful.

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How to cope with your family's isolation

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This online package, How to Cope with Your Family's Isolation is designed to help with settling into this new routine. We don't know how long this will last and in the meantime, we need to care for our mental health and that of our children.

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Some helpful tips and resources for parents.

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Parenting

Parenting is often rewarding, inspiring and joyful, but, sometimes, let's face it, it's not. At times, it's exhausting, frustrating, and impossible to know what to do for the best. It can also feel never-ending, from the moment you get up in the morning, your little one(s) need your attention, care and affection. On top of that, there are all the jobs: washing, cooking, cleaning, homework, driving around - the list goes on and on. One thing that can help us keep us going, and give us time that we need, is those precious hours where the kids are at school - or when we're at work.

Enter Coronavirus.

Suddenly, many of us are working from home, and, now, our children are at home with us too. On the one hand, it's amazing to be able to spend so much time with them. On the other hand, how on earth are we supposed to balance work and childcare? How are we supposed to keep them busy and entertained? How on earth are we going to home school them?

It's important to be realistic.

As much as we'd like to, it's going to be next to impossible to maintain at the same standard of work and schooling that you and your children were used to before. It's okay if this is the case. After all, there is a global pandemic happening - we can allow ourselves a bit of slack right now. We are doing the best that we can in these unprecedented circumstances.

Let's prioritise self-care.

We're all struggling at the moment. Our way of life has changed dramatically in the course of a couple of weeks. Everything that was once routine and regular has suddenly been flipped on its head. It's scary and it's really unsettling. It's important that we find ways to look after ourselves as parents, and that we help our children look after themselves too. We've collected a number of resources below about self-care for parents and kids.

Of course, we do have to keep them busy - and take on the role of teacher too. There is so much content, information, and some amazing ideas being shared by wonderful people and organisations at the moment. We've gathered it all together in one place for you and popped it below. This list will be added to, as new resources are being shared all the time.

You really are doing well, even if it doesn't feel like it. Even if your children are fighting, haven't had a shower, and the house is a bit of mess - as long as they are loved and cared for, you are doing well. The list of resources and ideas that we've compiled is all about doing stuff together, but we also want you to know that it's okay if you rely on some screen time every day to give you the time you need to do your work, or to look after yourself. You've got this.

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The Coronavirus Helpful Hub | The Blurt Foundation

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Coronavirus. At the moment we can't go online, listen to the radio, or watch TV, without hearing about it. The situation is constantly changing from day-to-day, hour-by-hour even - just when we think that we've got a handle on it, it all changes again.

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Self-care tips and wellbeing resources.

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Parenting

Parenting is often rewarding, inspiring and joyful, but, sometimes, let's face it, it's not. At times, it's exhausting, frustrating, and impossible to know what to do for the best. It can also feel never-ending, from the moment you get up in the morning, your little one(s) need your attention, care and affection. On top of that, there are all the jobs: washing, cooking, cleaning, homework, driving around - the list goes on and on. One thing that can help us keep us going, and give us time that we need, is those precious hours where the kids are at school - or when we're at work.

Enter Coronavirus.

Suddenly, many of us are working from home, and, now, our children are at home with us too. On the one hand, it's amazing to be able to spend so much time with them. On the other hand, how on earth are we supposed to balance work and childcare? How are we supposed to keep them busy and entertained? How on earth are we going to home school them?

It's important to be realistic.

As much as we'd like to, it's going to be next to impossible to maintain at the same standard of work and schooling that you and your children were used to before. It's okay if this is the case. After all, there is a global pandemic happening - we can allow ourselves a bit of slack right now. We are doing the best that we can in these unprecedented circumstances.

Let's prioritise self-care.

We're all struggling at the moment. Our way of life has changed dramatically in the course of a couple of weeks. Everything that was once routine and regular has suddenly been flipped on its head. It's scary and it's really unsettling. It's important that we find ways to look after ourselves as parents, and that we help our children look after themselves too. We've collected a number of resources below about self-care for parents and kids.

Of course, we do have to keep them busy - and take on the role of teacher too. There is so much content, information, and some amazing ideas being shared by wonderful people and organisations at the moment. We've gathered it all together in one place for you and popped it below. This list will be added to, as new resources are being shared all the time.

You really are doing well, even if it doesn't feel like it. Even if your children are fighting, haven't had a shower, and the house is a bit of mess - as long as they are loved and cared for, you are doing well. The list of resources and ideas that we've compiled is all about doing stuff together, but we also want you to know that it's okay if you rely on some screen time every day to give you the time you need to do your work, or to look after yourself. You've got this.

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The Coronavirus Helpful Hub | The Blurt Foundation

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Coronavirus. At the moment we can't go online, listen to the radio, or watch TV, without hearing about it. The situation is constantly changing from day-to-day, hour-by-hour even - just when we think that we've got a handle on it, it all changes again.

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Sussex University Chaplaincy | Virtual Meditation

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Sussex University Chaplaincy | Virtual Meditation

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Video: meditation exercises by Christopher Mcdermott, Lead Chaplain

A priority at the moment for all of us is to nurture our capacity for staying grounded.

These meditation exercises provide some practical strategies for sustaining a non-anxious presence amid the pervasive anxiety now weighing heavily on so many people.

More than ever we need to be present for one another.

Taking time and space to hone some inner stillness as a counterpoint to the pull of reactive energy is one small way to help us do that.

Other ways to seek help during this period
Employee Assistance Programme
As a member of staff you have access to our Employee Assistance Programme (EAP) partners Care First. Care First are a specialist highly professional organisation that can provide a range of help at difficult times. There is a 24 hour / 365 days-a-year telephone help line that can provide counselling and specialist advice on a range of matters.

You can call the EAP helpline on 0800 015 5630.

The service is confidential and you can refer yourself. There is no need to inform your line manager and Care First will keep all their contact with you completely confidential. Whether is it a family matter, moving house, moving job, a major life event, neighbourhood concerns, consumer rights, or even a brush with the law, they can provide advice and help - and signpost you to more specialist services if they think that you need to access them.

All the staff at Care First are qualified and experienced in their field.

Register with Care First now (username: lifestyle1234 / password: carefirst)

Mental wellbeing smartphone application
As a member of staff at the University of Sussex you also have free access to:

'Thrive' is an evidence based smart phone app providing in-depth tools and support for anyone to improve their mental wellbeing.

How to access the Thrive App:

Step 1. Find the log on page: https://thrive.uk.com/account.html

Step 2. Enter your e-mail address, and verify it. Then enter a password of your choice.

Step 3. Enter the University of Sussex Company access code: AVIVAIYP1116

Occupational Health
Our on site Occupational Health team are still here and continue to offer advice on health, safety and wellbeing at work. Referral to occupational health is via your Line Manager or HR. Read more about Occupational Health at Sussex.

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Video: meditation exercises by Christopher Mcdermott, Lead Chaplain

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A priority at the moment for all of us is to nurture our capacity for staying grounded. These meditation exercises provide some practical strategies for sustaining a non-anxious presence amid the pervasive anxiety now weighing heavily on so many people. More than ever we need to be present for one another.

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A Student Survival Guide to Self-Isolation

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A Student Survival Guide to Self-Isolation

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By Dr Dominique Thompson, GP and young people's mental health expert.

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I'm guessing that if you are one of the many people around the world currently hiding away in self-isolation due to Coronavirus, that this was not on your to-do list for 2020...?!

And if you haven't had to self-isolate yet, then, unfortunately, it may be something that becomes necessary very soon due to the spread of COVID-19. This article is not offering medical advice, there's plenty of excellent expert advice available if you need it. Instead, today's blog hopes to inspire you to get creative and not go stir-crazy in your student accommodation!

Make the best of a bad situation

When you were happily making your New Year's Resolutions 2 months ago, or excitedly planning your adventures for the year ahead, you probably never considered having to spend day after day entertaining or distracting yourself (within a fairly confined space). But here we are, so, to be honest, you probably have 2 basic options for getting through this challenging time.

You can either get upset and frustrated and generally exhaust yourself with negativity (which is understandable - but not necessarily helpful) or you can choose to accept the situation and try to make the best of a rubbish scenario.

If you can, try to 're-frame' (change the context of) the difficult situation, and make it something useful, practical and even positive, and get stuff done. It won't be easy, but here are a few suggestions that might help to make the time pass more quickly, and still allow you to feel like you are achieving something, or having a bit of fun with your (more empty) days.

Break the days into 'manageable chunks'

Blocks of an hour or two, then decide on activities for each block. Don't look too far ahead, and focus on each day. It makes the time seem less overwhelming and might even feel like it goes more quickly. If it helps, draw out a timetable and fill it in with activities for each block of time, and each day.

Get into a routine

Don't spend all day in bed, just because you can - unless you are actually unwell. Get up when it's daylight and go to bed at a reasonable time. Eat regular meals and snacks. Tune into lectures or webinars online, if they are available to you. Don't let the days blend into one, as it will feel endless and confusing.

You've got work to finish

Now is the time! Research your essays, revise or plan your projects- look up the 'extra/ bonus info' you wouldn't normally have time to and make your work even better. Really grasp the opportunity to get 'stuck in', and do something you're really proud of. If you've always wanted to write a blog, or an article, or even a book, make a start. Use the 'headspace' and quiet solitude to let your mind wander and be creative.

Get creative!

If writing is not your thing, then be creative in other ways- plan some holidays and trips for when you are 'free' again. Scroll through websites of beautiful, faraway places (avoid checking the news websites too often), check out Instagram travel feeds, dream about where you might visit, and start to plan or create a 'mood board' of travel ideas. If that feels all too much, try being creative on a smaller scale- and make birthday cards for people you care about- you might not normally have time, but it will mean a lot to them!

Exercise (gently)

In your space, use the floor for yoga/ Pilates, or do star jumps and squats. Don't overdo it, but maybe have breaks from your other activities, and do a few stretches, or if you feel up to it, go crazy to a Zumba video on YouTube. Open the windows and make sure you get some fresh air every day. If you can go outside that's even better, but be guided by up to date medical advice.

Be sociable (online!)

You may not be able to see people in person, but don't isolate yourself from your loved ones, and try to stay upbeat where you can, to help each other through. Try to avoid feeling like you're in 'solitary confinement' if you possibly can. If you're really struggling and feeling down, of course, it is important to ensure a person you trust is aware.

Talk to them regularly to help you through. We (student support professionals) always tell people that they are 'not alone' when supporting them, and it is still true now, even if you feel physically alone. Don't forget all those people out there who love you, even if they can't hug you today. Give each other virtual hugs via technology. If you need more help, check out the NHS website.

Relax when you can

If you love films or TV then you have a brilliant opportunity to binge-watch the series you have been meaning to see for ages or relax in front of all the 80s' films of John Cusack or Molly Ringwald (trust me, they're well worth a look- and the very definition of 'feel-good movies', which might be just what you need!). If you're a big fan of a particular actor or director, treat yourself, and catch up on their back catalogue. Make yourself a cosy nest in your room, and settle in to watch some quality entertainment.

Organise your life

And finally - have a really good sort out of your clothes, decide what you want to keep, what would make for a good swap with friends (in a week or two...), and what might be ready for donation to a charity shop or clothes recycling point. It will feel productive to do, and you'll be doing something nice for others as a bonus.

The next few weeks and months are going to tough for a lot of people, and self-isolation will never be fun, but I hope that this gives you a few ideas to make it more bearable, and together we will get through whatever 2020 throws at us, as best we can.

For more advice or support check out Dominique's Student Wellbeing Series of books

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Student Survival Guide - Self-Isolation | true

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I'm guessing that if you are one of the many people around the world currently hiding away in self-isolation due to Coronavirus, that this was not on your to-do list for 2020...?! And if you haven't had to self-isolate yet, then, unfortunately, it may be something that becomes necessary very soon due to the spread of COVID-19.

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Sussex University | Looking After Your Wellbeing

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Sussex University | Looking After Your Wellbeing

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Some really useful resources, including wellbeing tips, guided meditations and online services and apps.

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Everyone is adjusting to new ways of living and working, which can cause worry and anxiety. See a range of information, guidance and support to improve your physical and mental wellbeing.

Looking after yourself during the Coronavirus outbreak

We understand that many of you might be feeling worried or anxious at the moment, due to the current situation with COVID-19 (Coronavirus).

This page provides information about resources which may help you to look after yourself and your mental/emotional health and wellbeing at this time. Although it is normal to feel worried or anxious when things are uncertain and a lot of change is happening, there are things we can all try which can help our wellbeing at times like this.

Stay informed

It can be helpful to keep up to date with accurate information about the current situation, but it's important to make sure that information comes from reliable sources. If news stories make you feel anxious or confused, think about switching off or limiting what you look at for a while; you could try only checking the news or social media at certain times of the day.

Mental and emotional health during self-isolation

It is important to take care of mental as well as physical health and seek support if needed. Keep in touch with family and friends over the phone and on social media. See other sources of support and information below.

No matter how you are feeling right now, you may find the linked materials produced by GP Dr Dominque Thompson helpful.

She's one of the UK's leading experts on student and young people's mental health and is a Clinical Advisor for the Royal College of GPs and Student Minds, the UK's student mental health charity.

Read her blog about coping with coronavirus anxiety and also her student survival guide to self-isolation. She has even written about emerging from isolation - it helps to remember this won't last for ever.

Additionally, Dr Dominique took part in a video chat where she talks about how to stay well in the current climate.

If you'd like to see her regular short videos and more top tips on wellbeing, follow #DomIn60seconds on Twitter, Instagram and via her YouTube channel.

There are lots of other ways we can take care of our mental health and wellbeing while still following government guidance. This can include maintaining a regular routine, exercise, relaxation, staying in touch other people, keeping mentally active, and looking after physical health.

Here are some useful resources:

Online services and apps

Silvercloud - an online self-help application, provided through the Sussex counselling service. Delivered online, these computer-based therapeutic programmes aim to offer information and self-help support for students and staff experiencing problems.

MindShift app - MindShift™ CBT is a free app that uses scientifically proven strategies based on Cognitive Behavioural Therapy (CBT) to help you learn to relax and be mindful, develop more effective ways of thinking, and use active steps to take charge of your anxiety.

WellMind app - WellMind is a free NHS mental health and wellbeing app designed to help you with stress, anxiety and depression. The app includes advice, tips and tools to improve your mental health and boost your wellbeing.

In Hand app - In Hand is a free app that acts as a digital friend to help you in times of stress or low mood. Taking you through different activities depending on how you're feeling, In Hand aims to focus you on where you're at and bring back the balance.

Stay Alive app - This free app is a pocket suicide prevention resource for the UK, packed full of useful information and tools to help you stay safe in crisis. You can use it if you are having thoughts of suicide or if you are concerned about someone else who may be considering suicide

Online mindfulness sessions

Our Chaplaincy service is recording and sharing free online mindfulness meditation sessions.

Sussexsport

All students can take part in free online exercise classes provided by Sussexsport (you don't have to be a member of Sussexsport to take part) - so you can stay in, work out.

You can find information on the Sussexsport webpages.

Students' Union virtual events

USSU has created a huge list of virtual events, happening daily. From live-streamed classes to pub quizzes, there's something for everyone. Find out more.

Sussex SU Community Peer Support Group - a Facebook group designed to connect Sussex students and create a space to have fun, take part in virtual events and experience some light relief from the current Coronavirus pandemic. The group will be hosting virtual events put on by the SU as well as students and societies, such as live workouts, cook-alongs, crafting sessions, coffee mornings and more.

Help and support

At the present time, the Student Life Centre, Student Support Unit and International Student Support are providing online services if you need support - don't hesitate to contact them.

Find out how to contact our support services.

Accessing pharmacies

The doctor's surgery and dentist are continuing to provide a remote phone-based service to students.

Important: The University Pharmacy is closed until further notice - but alternative services are available.

The nearest pharmacy to the campus is the Coldean Pharmacy, just off Coldean Lane in Beaty Avenue. You can access information on emergency prescriptions and accessing pharmacy services on public holidays and out of hours services and pharmacies close to the University.

If you normally collect your prescriptions from the University pharmacy you will be able to collect them from an alternative service. Students who are registered with the online prescription service at the University Health Centre and wish to change their current registered pharmacy and will need to change their destination pharmacy.

Some pharmacies in Brighton also offer a delivery service for prescriptions. Below are links to pharmacies that can offer free prescription delivery services:

How we deliver: Contact the doctor's surgery, pharmacy and dentist directly for the most up to date information, via the dedicated pages on the Student Hub.

Dental services

On 25 March, the Chief Dental Officer said routine dentistry and orthodontic treatment should no longer be provided and deferred until advised otherwise.

All practices are establishing (independently or by collaboration with others) a remote urgent care service, providing telephone triage for patients with urgent needs during usual working hours, and whenever possible treating with:

advice

analgesia (pain relief)

antimicrobial means, where appropriate.

Emergency dental treatment

If you need emergency treatment, contact the Emergency Dental Service on 03001 231663 (9am-5pm Monday to Friday).

iDental Care Limited offers emergency NHS out of hours dental service. Call: 03000 242548 (5.30pm-10.30pm, Monday-Friday, 9am-5.30pm weekends). Outside of practice hours you can also call NHS 111.

Your GP may be able to provide support, such as prescribing antibiotics for an infection.

You can access information and regular updates on dental services available in Brighton & Hove here

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Everyone is adjusting to new ways of living and working, which can cause worry and anxiety. See a range of information, guidance and support to improve your physical and mental wellbeing. We understand that many of you might be feeling worried or anxious at the moment, due to the current situation with COVID-19 (Coronavirus).

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Sussex University | Coronavirus Advice and Guidance

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Sussex University | Coronavirus Advice and Guidance

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Find everything you need to know about the Coronavirus (Covid-19) situation at the University and how to support yourself this term.

Latest - Wednesday 8 April 2020

The Student Hub has been redesigned to make it easier for students to find the key information such as accessing online teaching and learning, wellbeing support and general health information from Public Health England and the NHS.

Support

The Student Life Centre, Student Support Unit and International Student Support are providing online services if you need support.

To contact them, email:

Health information

The National Health Service (NHS) and Public Health England are the official sources of all UK health advice and guidance.

The NHS has guidance on:

Public Health England has assessed the Coronavirus risk in the UK as high.

Travel advice

The Foreign & Commonwealth Office (FCO), part of the UK government, is the official source of travel advice and guidance.

FCO information covers:

We are following all the guidance from these organisations.

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Find everything you need to know about the Coronavirus (Covid-19) situation at the University and how to support yourself this term. The Student Hub has been redesigned to make it easier for students to find the key information such as accessing online teaching and learning, wellbeing support and general health information from Public Health England and the NHS.

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The New York Times | How to Start Running

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The New York Times | How to Start Running

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Starting a new running habit doesn’t have to be hard. The Well Guide makes it easy to get started, get inspired and stay on track. Are you ready? Let’s go!

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Bangor University | Centre for Mindfulness Research and Practice

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Bangor University | Centre for Mindfulness Research and Practice

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Free mindfulness and meditation downloads - 3 minute breathing space, movement meditations and much more!

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CMRP Audio downloads | Centre for Mindfulness Research and Practice | Bangor University

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Bangor University is a Registered Charity: No. 1141565

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Courses are developed and delivered by experienced trainers who work on the frontline, supporting survivors from crisis to recovery, helping you build your skills in supporting survivors.

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Our courses are developed and delivered by experienced trainers who work on the frontline, supporting survivors from crisis to recovery, helping you build your skills in supporting survivors. See below for dates and information about which courses are coming up next.

Can't find what you're looking for? See our full list of courses, or contact Carrie on 020 3198 4650 / [email protected] for more information.

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Our courses are developed and delivered by experienced trainers who work on the frontline, supporting survivors from crisis to recovery, helping you build your skills in supporting survivors. See below for dates and information about which courses are coming up next. Can't find what you're looking for?

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Sussex University Library | Free Resources

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Sussex University Library | Free Resources

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Free access to a number of ebook and journal packages during the UK lockdown period.

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We have been given free access to a number of ebooks and journals packages for during the UK lockdown period. Most resources are available until 30th June, but we have indicated where access cuts off sooner. The full list of packages is below

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A guide to navigating the library and its resources during the UK lockdown Here is a list of all the free resources provided to us during the UK lockdown period. The final date for access will be 30th June 2020, unless stated otherwise.

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A safe, anonymous, space for women who have been affected by domestic abuse to share their experiences and support one another.

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"I would have lost it by now, too, without this forum- especially in the early days. I think my ex is wondering why I haven't naively fallen for his games, or crumbled, or seem to be 'one step ahead of him.'

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Brighton and Hove Community Services 2019

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Brighton and Hove Community Services 2019