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Welcome to the Nottingham Time to Change E-Bulletin

We understand that the coronavirus (Covid-19) outbreak may be causing you to feel anxious, stressed, worried, sad, bored, lonely or frustrated - it's OK to feel this way.  Try to remember, this situation is temporary, everyone will be reacting differently and eventually these difficult feelings will pass.

There has never been a more important time to talk about mental health, so please try and take time today to pick up the phone and talk to someone.

If you are new to the Nottingham Time to Change Bulletin and would like to sign up to receive a regular copy, please click here.  You will need to log in and choose Time to Change in the Children's and Adults section.  There are also lots of other free local E-Bulletins you might find interesting too.

10 tips to help if you are worried about coronavirus

Every Mind Matters has some great advice around keeping well. You might find these top tips useful or perhaps you would like to share them with a friend..

Talking to others about how they are feeling may help

You don't need to be an expert on mental health to be there for someone. Think about using the Time to Change three top tips:  Check in  You might not be able to meet face-to-face, but picking up the phone, having a video call, starting a group chat or messaging someone on social media lets them know you are there to talk and ready to listen.  Listen and reflect  If someone opens up to you, remember that you don't need to fix things or offer advice. Often just listening, and showing you take them seriously, can help someone to manage.  Ask questions    Ask how people are managing, and ask again if you are worried they aren't sharing the full picture. Asking again, with interest, can help someone to open up and explore what they are feeling.

MIND advice for anyone with an existing mental health problem

If you already have a mental health problem, then you may be finding the coronavirus outbreak particularly challenging. The advice above should help, but MIND have produced comprehensive guidance that might also help.

Keeping physically active

Being physically active can really help our mental health and guidelines allow you to do one form of exercise outside away from home each day, for example a walk, run, or cycle – either alone or with members of your household.  While you’re out, always keep at least two metres or more away from anyone outside of your household. This will stop the virus spreading.  Minimise time outside and wash your hands when you return home.  For those who are self-isolating, there are also lots of online resources that have been made available for free to help you to keep active in your home, or in your garden if you have one, and we’ve collated some of these here.

Where to go for support and advice about mental health

If you need more support around managing your own mental health, you may find the following links useful: 

• Mind  
• Rethink Mental Illness   
• NHS mental wellbeing audio guides provide information on how to manage anxiety 
• NHS Mental Health Helplines Web Page
• If you are having trouble sleeping Big Health has some good advice.

Advice for people struggling with an eating disorder

First Steps have worked together to give you this free First Steps ED_Self-Care Guide which includes:  Dealing with overthinking  Tackling eating disorder worries  Relaxation techniques  A self-care plan  Having routine in-isolation.  For more information on First Steps click here.

Where to go for COVID-19 advice and news

There’s a lot of ‘fake’ news out there so if you want to keep up to date with developments use only trusted sites such as the BBC or NHS web pages.  A new Government website called ShareChecklist might also help.

The Government has produced public advice around mental wellbeing and COVID-19 that includes advice for older people, autistic people, people living with dementia and people with a learning disability.  If you would like to read more click here.  

Mental Health Crisis

With the added stress, you may feel that you are having a mental health crisis as you no longer feel in control of your situation. If you feel that you cannot cope with day-to-day life or work, think about self-harm or even suicide, or experience or hear voices (hallucinations), you should get immediate expert assessment and advice to identify the best course of action: 

• If your mental health team has given you an urgent phone number, call it. 
• Samaritans has a free to call service 24 hours a day, 365 days a year, if you want to talk to someone in confidence. Call them on 116 123. 
• Find local crisis support services near you that can support you. 

• Call NHS 111 if you need urgent care but it’s not life threatening. 
• In a medical emergency call 999 if you are seriously ill or injured and your life is at risk. A mental health emergency should be taken as seriously as a physical health emergency. 

See further advice from the NHS on dealing with a mental health crisis.

Money worries

Advice Nottingham is a consortium of six advice agencies based in Nottingham City.  They provide free, confidential and impartial advice on a range of issues including benefits, debt, employment and housing. Go to http://advicenottingham.org.uk/get-help/ for more information.

Beware of Scams

Nottingham City Council’s Trading Standards department has produced helpful advice for citizens, in order to protect themselves from fraudsters. For more information click here.

If you are wanting to make a claim for Universal Credit, please be aware of fake Universal Credit sites operating only use https://www.gov.uk/apply-universal-credit. 

If you would like an article including in our next Nottingham Time to Change Bulletin, please email the address below.

Stay safe and try to keep smiling