Beat the winter blues!

Connecting with others can help us feel close to people, and valued for who we are. Being social means different things for different people – you might prefer being in quieter situations with one other person, or you might like being in big groups. You might like to connect with people online, or you might enjoy phone calls or sending letters.

Winter can be a lonely time for some, but good relationships are important for your mental wellbeing. They can:

• help you to build a sense of belonging and self-worth
• give you an opportunity to share positive experiences
• provide emotional support and allow you to support others

Here are some things you can do:

consider spending some time volunteering. Contact Blackburn CVS and find out what opportunities there are available in Blackburn with Darwen

pop in and see your neighbour for a cuppa

arrange a day out with friends you have not seen for a while

visit or call a family member who needs support or company

have lunch with a colleague

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

• raising your self-esteem
• helping you to set goals or challenges and achieve them
• causing chemical changes in your brain which can help to positively change your mood

Here are some things you can do:

• Even though it may be cold or wet outside, wrap up warm and take a walk outside during day light hours, even if you can only manage 10 minutes taking the time to have a break from your daily routine to experience some fresh air and natural day light will help.
• If you can’t get outdoors, sit next to a window to absorb the daylight
• Walk into work – maybe you could go with a colleague
• Get off the bus a stop earlier than usual and walk the final part of your journey to work
• Do some stretches before you leave for work in the morning
• Keep your garden looking tidy and cheerful
• Going outside in the cold or when it’s slippery underfoot can be daunting for older people or those with a disability. There are a number of ways to keep active without leaving the house which also can be modified for various levels of mobility:
  • Go for a walk indoors
  • Wrapping presents for friends or family, decorating a small Christmas tree or light baking are all effective forms of exercise. Just ensure the necessary support is on hand
  • Indoor gardening such as caring for house plants
  • Gentle stretches or movement
  • Arts and crafts
  • Read
  • Do a puzzle

Contact re:fresh Health & Wellbeing team for support in achieving mental health and wellbeing within Blackburn with Darwen. Call 01254 682037 or emailwellbeing@blackburn.gov.uk

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

Follow a simple bedtime routine

If you are struggling to cope with feelings of anxiety or depression, don’t bottle it up. Refer yourself to Talking Therapies to get the help you need. This is an effective, confidential and free service

Tune in to your body and mind telling you to slow down, rest more, socialise in a low-key way

There are so many beautiful places to visits across Blackburn with Darwen and the North West. Getting out in the fresh air can really lift your mood. Take a break from your daily routine and find somewhere new to explore

Morning light can be particularly beneficial for your sleep/wake cycle, so try to get outside in the morning, even if briefly, or sit next to windows if you are stuck indoors

Have a ‘clear the clutter’ day

Take a different route on your journey to or from work

Visit a new place for lunch

Make sure you get enough sleep. Eat nutritious food and drink enough water. These go a long way in helping you stay emotionally well.

Monitor your alcohol intake as this can have a negative impact on your mental wellbeing and act as a depressant.

If you are in urgent need of help due to your mental health and have harmed, or think you might want to harm yourself, please remember there is always someone you can call:

Campaign Against Living Miserably (CALM). Available for anyone who’s struggling with their mental health as well as providing life-saving support for anyone affected by suicide or suicidal thoughts. Contact CALM on 0800 58 58 58 (5pm–midnight every day) or use their webchat service.

Call 999 for an ambulance or go to A&E

Call the Lancashire and South Cumbria mental health crisis line which is available 24 hours a day 7 days a week on 0800 953 0110. This is staffed by trained mental health professionals who are able to provide assessment and referrals to appropriate services

Contact NHS111, select the mental health option and speak to a trained mental health professional

Ring the Samaritans free on 0116 123

Campaign Against Living Miserably (CALM). Available for anyone who’s struggling with their mental health as well as providing life-saving support for anyone affected by suicide or suicidal thoughts. Contact CALM on 0800 58 58 58 (5pm–midnight every day) or use their webchat service.

East Lancashire Child and Adolescent Services, known as ELCAS, is a mental health service which supports children and young people, up to the age of 18, who are experiencing a range of mental health difficulties. Call 01282 628800

PAPYRUS offers confidential support and advice service for children and young people under the age of 35 who are experiencing thoughts of suicide, or anyone concerned that a young person could be thinking about suicide on 0800 068 4141, text 88247 or email pat@papyrus-uk.org

Call Childline on 0800 1111 – a free, private and confidential service where young people can talk about anything. They can also chat online  

Call The Mix on 0808 808 4994 or text THEMIX to 85258 – free and for any issue

Call the NSPCC on 0808 800 5000 or email help@nspcc.org.uk

Lancashire and South Cumbria NHS Foundation Trust provides 24-hour access to mental health care, advice, support and treatment. If you’re living in Blackburn with Darwen and need mental health care, advice or support please call free on 0800 0130 707.

Lancashire and South Cumbria wellbeing helpline and texting services on 0800 915 4640 or by texting ‘Hello’ to 07860 022846

Refer yourself to NHS Talking Therapies either online or calling 01254 226037

The Hub of Hope is a list of local, national, peer, community, charity, private and NHS mental health support and services.

Older people often experience loneliness, this can be greater during the winter months when we go out less. Age UK has the Silver Line on 0800 4708090. You can call for free seven days a week, 24 hours a day for a chat.

The festive season can be difficult if you have been bereaved by suicide. AMPARO offer free practical and emotional support to anyone affected by suicide in Lancashire. Call 03300 889255

The Men in Sheds programme, provided by Blackburn Rovers Community Trust, is a weekly mental wellbeing support group for men. The project is based at Ewood Park and involves the designing, landscaping and planting up of a garden area. This is friendly, supportive group that welcomes new members. Contact ilyas.patel@brfctrust.co.uk

Mental health problems can have a wide range of causes. It’s likely that for many people there is a complicated combination of factors – although different people may be more deeply affected by certain things than others. For example, the following factors could potentially result in a period of poor mental health:

Bereavement

Grief can be overwhelming, particularly at Christmas.

• Call the Cruse helpline on 0808 808 1677. Check the Christmas opening hours here
• AMPARO offer free practical and emotional support to anyone affected by suicide in Lancashire. Call 03300 889255

Domestic abuse 

• Wish Centre supports women and men who have suffered or who are at risk of suffering domestic abuse, through the provision of support, advice and accommodation. They work with victims and their families to secure the safety of those affected by domestic abuse and support their development so that each individual is helped to grow and fulfil their potential into the future.
  • Humraaz supports women survivors and their families affected by violence against women and girls including domestic and sexual abuse. They offer advice, advocacy and access to safe refuge to move from crisis to safety and independence.

Drug, alcohol and gambling addictions

Spark is a trusted substance misuse service, providing confidential support on behalf of Blackburn with Darwen Council. They combine specialist drug and alcohol services with health, housing and community groups to support a person on their journey to a positive future. They also offer dedicated support to help people with gambling addictions. Call 01254 495014 or email BWD@calico.org.uk 

Money and household worries

Worrying about money, keeping warm or not having enough food can impact your mental health, causing anxiety, stress, and uncertainty. These feelings can make it harder to deal with the situation, which can lead to a vicious cycle of mental ill health.

Blackburn with Darwen Council is working with a number of local organisations who can offer support. Visit their website at www.blackburn.gov.uk/cost-living-support to find out how they can help you including information about the Household Support Fund, food, and money and debt. This includes information about energy support schemes and the Government’s Help for Households.

Here are some organisations who may be able to help:

• Pension credit – We know that some people may not be getting Pension Credit when they might be eligible for it. Pension Credit gives you extra money to help with your living costs if you’re over State Pension age and on a low income. Pension Credit is claimed through the Government’s Department for Work and Pensions You can find out more at www.gov.uk/pension-credit/how-to-claim or call the Pension Credit Claim Line on: 0800 99 1234.  If needed, Age UK Blackburn with Darwen can offer support to check entitlement and help to make an application.

• Damp and mould – Damp and mould affect over 20% of homes in Blackburn with Darwen during the winter period. The respiratory effects of damp and mould can cause serious illness primarily affecting the airways and lungs but can also have an impact on a person’s mental health. Care Network’s Healthy Homes service offers adults and families in Blackburn with Darwen expert knowledge, advice and support to help them to achieve a warm, damp free and energy-efficient home. The service supports residents to maintain good health during the colder winter months by giving tips, advice and the know-how to create a warm, comfortable, home. For more information, please call 01254 507255 (Option 3) or visit www.carenetwork.org.uk

• Money advice – Oaks Money Advice Centre provides a free, confidential, face to face budgeting, debt and benefit advice services based within Blackburn Foodbank, open to anyone under financial strain.  For more information call 07803 513767 or email: oaksreferrals@blackburn.foodbank.org.uk

• Housing worries – For those who are homeless, or at risk of homelessness, you can contact Blackburn with Darwen Borough Council housing needs team on 01254 585444 between 9am and 5pm or 07739 454978 after 5pm. Homelessness advice can also be provided by Shelter who are based in Blackburn Central Library

• Food – If you are suffering hardship or struggling to make ends meet, you can get a Household Support Family Food Box from the Community and Business Partners organisation. To apply for a box, or arrange collection, email victoria@cbpartners.org

• Free school meals – Check to see if your child is eligible for free school meals.

• Blackburn Food Bank – Blackburn Food Bank offer a call and collect service on a Monday, Wednesday and Friday. Go to the Blackburn Food Bank website to find out how to get help.
  • Darwen Food Larder – Darwen Food Larder have a call or click and collect service available. Go to the Darwen Food Larder website to find out how to get help.