Self-care and National Support Services

NATIONAL SUPPORT

• Call the free Smokefree National Helpline to speak to a trained, expert adviser on 0300 123 1044. All lines are open Monday to Friday 9am to 8pm and Saturday and Sunday 11am to 4pm*
• Better Health quit smoking website which includes information about the benefits of quitting, advice on various quitting aids and a local stop smoking service lookup tool 
• NHS Quit Smoking App (Apple) or NHS Quit Smoking App (google/android) - a 28-day programme that provides practical support, encouragement, and tailored clinical advice on your mobile/tablet. Includes a savings calculator so you can see how much money you're saving.
• Get a free Personal Quit Plan Quitting smoking is easier with the right support. Give up for 28 days, and you're 5 times more likely to quit for good – get your plan now!
• You can also speak to your doctor, pharmacy team or local Stop Smoking Service for expert advice on stop smoking medicines.

SELF CARE

• Download the NHS Quit Smoking app from apple or google/android
• Get further information from the National Health Service www.nhs.uk/quit
• Consider using e-cigarettes to stop smoking
• Get daily email support - If you would like some extra support, you can sign up for 28 days of stop smoking advice and tips – delivered straight to your inbox.  Sign up for email support
• Find your online community - You do not have to do it alone – join others going through the same thing in a friendly and supportive environment.  Join the Quit Smoking Support Group on Facebook

Emphasise that quitting will the best thing they will ever do and the NHS Smokefree service can provide the friendly and helpful support they need to quit for good

Local Support Services

The Wellbeing Service

If you’re ready to quit, support and Nicotine Replacement Therapy is available from Pharmacies throughout Blackburn with Darwen, where you will have a 1:1 consultation with a trained Stop Smoking Advisor. They will discuss stop smoking medicines (such as nicotine replacement patches, gum and the new mouth spray) to help beat cravings. You may be entitled to receive stop smoking medicine on prescription. Smokers who use these services are up to 4 times more likely to quit successfully.

Visit this link for the most up to date list of clinics: https://refreshbwd.com/stay-healthy/quit-smoking/

If you’re not quite ready to quit, and need support to help you to cut down, you can get one-to-one support and motivation from a Health Trainer from the Wellbeing Service on a range of health related topics, as long as you are aged 16 or over, and live, work or are registered with a GP in Blackburn with Darwen.

Tel: 01254 682037

Email: wellbeing@blackburn.gov.uk

Website: https://refreshbwd.com/stay-healthy/

Self-care and National Support Services

NATIONAL SUPPORT

Do you think you would benefit from some further support to reduce your drinking to 'lower risk' levels?

• Speak to your GP, a loved one or call Drinkline 0300 1231110 (Mon-Fri 9am - 8pm, weekends 11am - 4pm). The Drinkline service provides free, confidential, accurate and consistent information and advice to callers who are concerned about their own or someone else`s drinking regardless of the caller`s age, gender, sexuality, ethnicity or spirituality.
• Want a quick, friendly chat about alcohol? Our trained advisors are on hand to give you some confidential advice. You don't even have to make a phone call. Drinkchat is online between 9am - 2pm (UK time) from Monday to Friday.   https://www.drinkaware.co.uk/advice/support-services/chat-with-an-advisor 
• Download the 'One You' drinks tracker makes it easy to keep an eye on the booze and take control with daily tips and feedback) available on iTunes or google play.          
• Get further information from the NHS www.nhs.uk

SELF CARE 

Further tips on cutting down

Make a plan
Before you start drinking, set a limit on how much you're going to drink.

Set a budget
Only take a fixed amount of money to spend on alcohol.

Let them know
If you let your friends and family know you're cutting down and it's important to you, you could get support from them.

Take it a day at a time
Cut back a little each day. That way, every day you do is a success.

Make it a smaller one
You can still enjoy a drink, but go for smaller sizes. Try bottled beer instead of pints, or a small glass of wine instead of a large one.

Have a lower-strength drink
Cut down the alcohol by swapping strong beers or wines for ones with a lower strength (ABV in %). You'll find this information on the bottle.

Stay hydrated
Have a glass of water before you have alcohol and alternate alcoholic drinks with water or a soft drink.

Take a break
Have several drink-free days each week.  

Local Support Services

SPARK

Have you ever:

Felt like you should cut down on your drinking?

Had other people criticise your drinking?

Felt guilty or bad about your drinking?

Needed a drink first thing in the morning to steady your nerves or get rid of a hangover?

Any of these could be a red flag to get some help.

Our services are open access meaning anyone who needs help can get it without an appointment or referral.

If you wish to speak to one of our members of staff, please call 01254 495014 or email us on BWD@calico.org.uk

For young people and families, please contact 0161 723 3880 or email info@earlybreak.co.uk.

To make a referral on behalf of someone else, Spark Referral Form.

Self-care and National Support Services

Give reassurances that there are lots of sources of support

If you are worried that this person is in crisis, please see section for Suicide Prevention

 If no immediate risk take the following steps:

Encourage them to ring:

Samaritans - (All age groups)

Tel: 116 123, open 24 hours a day.

Papyrus - (Young people)

Tel: 0800 068 41 41

Text: 07786209697

Email: pat@papyrus-uk.org

Opening hours
Mon-Fri: 10am-10pm, weekends: 2pm-10pm & bank holidays: 2pm-5pm

SELF CARE 

• Encourage the person to contact their GP. Their GP will be able support the person in many ways                                                                                                           
• Mind 'The charity for better mental health' has an extensive range of self help resources available
• The NHS have has a range of self-help tools available

• Andy's Man Club provides a weekly talking group, a place for men to come together in a safe environment to talk about issues/problems they be have faced or currently been facing.  Meetings take place regularly in different locations across the region, where applicable these can be found in the local support and contact details section                
• For Men -CALM (Campaign Against Living Miserably) offer accredited, confidential and free support to men anywhere in the UK through a helpline and web and webchat service.  They talk through any issue with you and offer support, advice and signposting.

 Better Health - Every Mind Matters

Better Health Every Mind Matters website​. NHS-assured information & advice on common mental wellbeing concerns: anxiety, stress, low mood & poor sleep​

Tips to manage mental wellbeing based on Mind’s ‘5 ways to wellbeing’. 

Plus self-help CBT techniques section​ Life’s challenges - practical tips on dealing with drivers of poor mental health eg coping with money worries and job uncertainty, maintaining healthy relationships and loneliness​

The Mind Plan – free, personalised plan. Answer 5 quick questions on how you’ve been feeling over the last 2 weeks and you’ll get recommendations on practical self-care actions that could help. You can customise the plan and get it emailed to you​

​Free email support programmes – complete the Mind Plan to sign up for regular emails with further tips on building wellbeing actions into everyday life, or go to the “anxiety” page to sign up for a tailored email programme with expert advice and practical tips to help deal with anxiety

Support Services - Adults

Adults can self-refer to Improving Access to Psychological Therapies (IAPT) services. IAPT is a national NHS programme, which offers evidence based psychological therapies or interventions approved by the National Institute of Health and Clinical Excellence (NICE). IAPT is primarily for treating people with mild to moderate mental health issues such as anxiety disorders, depression and post-traumatic stress disorder.

IAPT treatments are delivered via a stepped care model where patients are initially offered low intensity therapies, such as computerised cognitive behavioural therapy (cCBT) and guided self-help. If these treatments are unsuccessful, or not appropriate for individuals, higher intensity therapies are utilised and include one to one cognitive behavioural therapy (CBT) or interpersonal therapy (IPT). Please see local support and contact details for further information.

Support Services - Veterans

Veterans Combat Stress is the UK's leading mental health charity for veterans. They offer free, confidential 24-hour support to Service and ex-Service personnel who are experiencing mental health issues, including feeling suicidal.

Tel: 0800 138 1619

Web: https://www.combatstress.org.uk/help-you

Support Services - Perinatal

PANDAS Foundation

The PANDAS Foundation is here to help support and advise any parent who is experiencing a perinatal mental illness. We are also here to inform and guide family members, carers, friends and employers as to how they can support someone who is suffering.

Tel: 0843 2898401 (0900 - 2000 hrs, 7 days per week)

Web: http://www.pandasfoundation.org.uk/

Support Services - Carers

The Carers Trust

It is important that you take care of your own health, even if you are busy looking after someone else's health.  Being healthy is not only important for you, but it also helps the person you care after too.  The website contains some helpful guides on relationship management and information on self-care and respite care.

Support Services - Children and Young People

Children and Young People can contact the 'The Mix' which is a leading support service that can help young people to take on any challenge they are facing - from mental health to money, from homelessness to finding a job, from break-ups to drugs. 

• Tel: 0808 0808 4994 (Freephone)
• Web: http://www.themix.org.uk/

For Parents

YoungMinds run a free, confidential parents helpline, which parents/careers can call if they are worried about how a child or young person is feeling or behaving.  They also run a group called Parents Say, for parents whose children are accessing Child and Adolescent Mental Health Services.

Web: https://youngminds.org.uk/

Talk about the Five Ways to Wellbeing.  The mental health equivalent to the dietary advice to have ‘5 a day’ fruit and vegetables for physical health.

1. Connect - With the people around you. With family, friends, colleagues and neighbours. At home, work, school or in your local community.

• As being well connected is good for your mental wellbeing… Is there anything you could be doing more of?
• Can you think of connections that you would like to make or remake?

2. Be Active - Go for a walk or run. Step outside. Cycle. Play a game. Garden. Dance. Exercising makes you feel good. Most importantly, discover a physical activity that you enjoy; one that suits your level of mobility and fitness.

• What activities do you engage in on a regular basis? How would I like to develop this?
• Are there any minor adjustments you can make in your life that can help you to be more active?

3. Take Notice -  Be curious. Catch sight of the beautiful. Remark on the unusual. Notice the changing seasons. Savour the moment, whether you are on a train, eating lunch or talking to friends. 

• How can you practice slowing down and pausing more often?
• What difference will incorporating this into your daily life make?

4. Keep Learning - Try something new. Rediscover an old interest. Sign up for that course. Take on a different responsibility at work. Fix a bike. Learn to play an instrument or how to cook your favourite food. Set a challenge you will enjoy achieving. 

• What would you like to learn about? What interests you? What do you value? What would you find useful?
• What do you need to do to make learning something you look forward to?

5. Give - Do something nice for a friend, or a stranger. Thank someone. Smile. Volunteer your time. Join a community group. Look out, as well as in. 

• Do you notice what it’s like for you when you give to others?
• What else could you give others that you hadn’t thought of before?

Local Support Services

Blackburn with Darwen Council

Self-care and National Support Services

Self Care

NHS Better Health - Lose Weight

Lose weight - Better Health - NHS (www.nhs.uk) – information and advice, and links to offers from approved partners

NHS Weight Loss Plan app, a 12-week programme following NHS advice on losing weight safely. Available from the App Store and Google Play. To find out more you could watch our app demo

Healthy Steps email programme:

Healthy Steps is a budget-conscious email programme designed to encourage families to take steps to improve their health and wellbeing. ​It provides regular reinforcement and feedback to help families set and achieve goals. Particular focus on lower income families with children aged 5-11​.

The programme invites families/parents/carers to complete a quiz, leading to a recommendation of the best NHS approved health options for your family. There are currently three on offer: sugar reduction, 5 A Day or planned cooking​. Those who sign up will get eight weekly emails with hints and tips on their chosen theme, as well as weekly challenges. Built-in feedback loops means that they will also be provided reinforcement and encouragement after set-backs to help them in their journey through Healthy Steps.

Local Support Services

The Wellbeing Service

The Wellbeing Service brings together a wide range of services in a single point of access to make getting help easier. The Wellbeing Service addresses the wider determinants of health including physical activity, stress management, smoking cessation, support with benefits, housing etc.

We provide personalised support to individuals that want information, motivation and guidance to make positive changes to the lifestyle.

Wellbeing Hub opening hours are: 9am to 5pm Monday to Friday.

Wellbeing Hub Advisors are able to take referrals or self-referrals by:

Tel: 01254 682037

Email: wellbeing@blackburn.gov.uk

Website: https://refreshbwd.com

Self-care and National Support Services

 Self Care

Get Active - Better Health

The 'Get active - Better Health' - NHS (www.nhs.uk) - website includes access to free online exercise routines you can do at home and offers from approved partners

Active 10 walking app - track your walking habits to increase the number of brisk minutes, which is when the health benefits will be greatest. No Lycra required, and there are lots of benefits of getting out into local green spaces like parks for your mental health too. Available from the App Store and Google Play

Couch to 5k app - easy to follow, flexible programme to get you running 5k in as little as 9 weeks, or longer if you want. Listen to your preferred music player as you run, between motivational messages from your chosen celebrity “coach”. Track your achievements and collect awards as you progress. Available from the App Store and Google Play

How to be more active - Regular physical activity is good for our bodies and minds, but it can be difficult to get started – especially if we're not particularly sporty or have not done any exercise for a while.

Home workout videos - We could all do with a boost to feel better right now – and you don't even need to leave the house to do it! Exercise is great for your mind as well as your body, so clear some space and follow along with our 10-minute home workouts.

Park Run

Why not join a Parkrun in your local area? Did you know that one of the best things about Parkrun and Junior Park run is that you can run, or jog or walk entirely at your own pace. This makes it accessible for those who never could envisage running 2k or 5k and creates an environment where people feel welcome.  For those who don’t wish to run, jog or walk there is always the opportunity to volunteer to support your local Parkrun. There is probably a Parkrun local to you…visit http://www.parkrun.org.uk/ for more information.

Active Lancashire

Active Lancashire is the strategic lead for Sport and Physical Activity in Lancashire. We connect with like-minded local organisations and individuals to help bring about active lifestyles. Nationally we are one of the many Sport England-led Active Partnerships that drive a sports delivery system across the country.

We believe that sport and physical activity have the power to influence behaviours and develop skills which can have a broader, positive impact on people’s lives.

Our work in leading and facilitating effective partnerships across the county from key influential decision makers, through to community grass roots organisations aims to encourage Lancashire residents to engage in sport and physical activity and lead a happy, more prosperous life.

Our goal is to embed sport and physical activity into all aspects of everyday life.

https://www.activelancashire.org.uk/ 

Local Support Services

The Wellbeing Service and re:fresh

Exercise isn’t just for fitness fanatics or sporty types. Taking regular exercise and keeping active can benefit people of all ages and fitness levels.

Research shows that exercise can improve your health, confidence and quality of life. It is a great stress buster, can help keep the weight off and it lowers your risk of developing major chronic diseases like heart disease and diabetes.

Physical activity can also boost mental wellbeing and change your outlook on life. It can help people with anxiety and depression and might even prevent such problems from developing in the first place.

The Wellbeing Service and re:fresh have a wide range of activities on offer for all abilities. For personalised support, information, motivation or guidance to look after your physical and emotional health, call The Wellbeing Service Hub. Our opening hours are: 9am to 5pm Monday to Friday.

Wellbeing Hub Advisors are able to take referrals or self-referrals on the details below:

Tel: 01254 682037

Email: wellbeing@blackburn.gov.uk

Website: https://refreshbwd.com/active/