Mental Wellbeing
1 in 4 people experience a mental health problem every year. Half of them say that the associated isolation and shame is worse than the condition itself.
Mental health is a state of wellbeing in which the individual realises their own abilities, can cope with the normal stresses of life, can work productively and fruitfully and are able to make a contribution to their own community. (World Health Organisation)
Good mental health means being generally able to think, feel and react in the ways that you need and want to live your life. But if you go through a period of poor mental health you might find the ways you're frequently thinking, feeling or reacting become difficult, or even impossible, to cope with. This can feel just as bad as a physical illness, or even worse.
Experiencing a mental health problem is often upsetting, confusing and frightening - particularly at first. If you become unwell, you may feel that it's a sign of weakness, or that you are 'losing your mind'. These fears are often reinforced by the negative (and often unrealistic) way that people experiencing mental health problems are shown on TV, in films and by the media.
Mental health problems are a common human experience. Most people know someone who has experienced a mental health problem. They can happen to all kinds of people from all walks of life. And it's likely that, when you find a combination of self-care, treatment and support that works for you, you will get better.
See your GP if:
- you've been feeling depressed for more than a few weeks
- your anxiety is affecting your daily life
You can call the Council's EAP freephone helpline on 0800 0285 148 at any time, at any location and speak to a trained counsellor. Alternatively you can call Breathing Space on 0800 83 85 87 (Mon-Fri 6pm to 2am and 24 hours at the weekend) or Samaritans on 116 123 for confidential, non-judgemental emotional support.
If you've had thoughts of self-harming or are feeling suicidal, contact someone you can trust immediately, such as your GP, or a friend or relative.
Concerned about someone?
If the person you're worried about expresses suicidal feelings, you or they should contact a GP or call the NHS 24 '111' service. You can also call Breathing Space on 0800 83 85 87 (Mon-Fri 6pm to 2am and 24 hours at the weekend) or Samaritans on 116 123 for confidential, non-judgemental emotional support.
If you feel that their behaviour is likely to put the person in immediate harm, or they are having an episode of psychosis then contact the professionals such as A&E, Emergency Services or the Community Mental Health Team asap.
- Factsheet - are you worried about someone's mental health? [549KB]
- Factsheet - getting help in a crisis [578KB]
- Factsheet- pscyhosis [668KB]
If a person displays poor mental health at work, try and encourage them to get help from their local GP. If the employee doesn't do this and you have sufficient concerns regarding their health you can contact their GP and report your concerns. The GP will not be able to discuss the person with you, but you will have the ability to pass on your concerns to a medical professional. If you are having trouble in making contact with someone who is suffering mental health, contact their next of kin or a member of the family or if not known contact the police on 111 and notify your concerns for their welfare.
Sometimes mental health symptoms appear to be physical issues. For example, a racing heart, tightening chest, ongoing headaches, digestive issues, fatigue, muscle tension and panic attacks can all be a signs of an emotional problem.
Warning signs include:
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If you are displaying any of these signs, contact your GP in the first instance.
Help EAP
Help EAP is provided by our occupational health provider, and is a telephone based counselling helpline designed to support employees in identifying and resolving short-term personal/work issues. These issues might include work, health, marital, family, financial, alcohol, drug, legal, emotional, stress, gender or a whole range of personal issues.
Employees make contact by telephone in the first instance to a dedicated telephone line where an initial assessment of needs will be undertaken by a trained counsellor. Access is available 24 hours per day, 7 days per week, 365 days a year and is unlimited. All calls are confidential, the council will not receive any details of the discussions had.
Following on from this assessment a programme of interventions/supports will be suggested and a timescale given to you which could include structured telephone counselling, face to face counselling, online CBT etc.
If you wish to access this service you can call the Freephone number 0800 0285 148 at any time, at any location. Further information and a number of articles are available via Help EAP (opens new window) website .
Community Wellbeing Hubs
Are you a resident registered with West Lothian GP practice and are struggling with mild/moderate mental health issues? Then the West Lothian Community Hubs are available to provide some additional emotional and/or practical support to improve your wellbeing. There are currently two wellbeing hubs based in Boghall and St John's Hospital and you can only access them through a referral from your GP. For further information on what supports they provide and how to access their services click here [482KB] or contact your GP.
Access to Work Mental Health Support Services
To continually support your health and wellbeing at work, the Council has partnered with Able Futures who deliver the Access to Work Mental Health Support Services. This gives employees the opportunity to talk with a mental health professional about any mental health issues you are experiencing, such as anxiety, depression, stress etc . The mental health professional can help you make a plan to help your mental health so you can feel better and have more good days and support you on a one to one basis to achieve your goals. Click here [629KB] for guidance for managers to support staff in accessing this service.
Services are free and can be delivered by phone, video calls or email. There is no waiting lists and its a completely confidential service. Able Futures won't inform the Council, Human Resources, your colleagues, family or friends that you have accessed the service. Access to Work Mental Health Support Information [406KB]
If you feel you could benefit from some support with your mental health and wellbeing, call Able Futures on 0800 321 3137 or visit Able Futures (opens new window) webpage to find out more about the Access to Work Mental Health Support Service and sign up online
This service can be accessed in addition to any other talking therapy you may be accessing either through the Council's EAP or privately.
Shout 85258
Shout 85258 is the UK's first free, confidential, 24/7 text support service. It's a place to go if you're struggling to cope and need mental health support.
To start a conversation, text the word "SHOUT" to 85258. Once your text is received four automated messages will be given prior to being connect to a trained volunteer, usually within five minutes. The volunteer will introduce themselves and ask you to share a bit more information around what is concerning you, through a series of texts back and forth. The goal of the conversation is to help you reach a calm and safe place, with a plan of how to support yourself going forwards.
Shout is an anonymous service for anyone and won't appear on your phone bill. For more information on how to use the service and for further resources, visit their website Shout 85258 (opens new window)
For teaching staff there are several sites you may find helpful:
- The General teaching Council of Scotland (GTCS) have also provided a range of resources (opens new window) to support teachers but most of it can apply across other workplaces.
- Education Scotland (opens new window) has a site which provides practitioner support for online learning.
- The Educational Institute for Scotland (EIS) (opens new window) also have a site to support their members with teaching resources and wellbeing resources.
For social care employees the following sites provide useful information.
- The National Wellbeing hub for Health & Social Care (opens new window) is for those who work in health or social services in Scotland. Funded by the Scottish Government to support employees through the COVID-19 crisis.
- The Scottish Social Services Council (SSSC) (opens new window) have a site to support professional practice and wellbeing.
- The NHS Inform website (opens new window) provides a wide or professional and wellbeing information to support you through the current COVID19 crisis.
Other useful sites
- The Association for Public Sector Excellence (APSE) (opens new window) have also established a useful site providing a wide range of information for public sector workers.
- The Advisory, Conciliation and Arbitration Service (ACAS) (opens new window) provide advice to employers and employees on working from home.
Whether you're living with a mental health problem or supporting someone who is, accessing information about a condition is vital. That's why there are a number of charities available on-line with a wealth of information. Here are a list of some of these available in Central Scotland.
Westspace (opens new window) is West Lothian's online resource on mental and wellbeing. They will signpost you to appropriate mental health services in West Lothian For further information on local available supports from carers and bereavement support to money worries click on to their webpage.
Mental Heatlh Advocacy Project (MHAP) (opens new window) is funded by the NHS & West Lothian Council and provides professional independent advocacy services for anyone who has or has had a mental health and / or addiction problems who lives in or is receiving treatment in West Lothian. Advocacy is about It is about speaking up for people or helping them to speak up for themselves when they feel they are not being heard. Based in Strathbrock Partnership Centre they can be contacted on 01506 857230 or by email admin@mhap.org.uk
SAMH (opens new window) is the Scottish Association for Mental Health based in Brunswick House, 51 Wilson Street, Glasgow, G1 1UZ. They are available between 9am - 5pm Monday to Friday by calling 0141 530 1000. You can always email a query to enquire@samh.org.uk. Not only are they able to provide advice, their website has a number self help supports and information for those concerned with mental health issues.
Mind (opens new window) is also a registered Charity, although they are based in England and Wales only, they do have a wealth of information on mental health issues and resources online which would be a great benefit in either a personal level or for those who are concerned with individual or have carer responsibilities.
Community Wellbeing Mental Health (opens new window) is a one-to-one or group support for those aged 55 or over, living in West Lothian and would like support and to connect with others and improve their mental health and wellbeing. You can self-refer or be referred by someone else. The referral form can be downloaded from our website or you can phone and we will post one out. Visit their webpage, telephone 01506 637572 or Email: westlothian@health-in-mind.org.uk
As stated there are a number of resources available on line, however below are links to some of the more local links. Aside from providing information on mental health issues, they have a wealth of resources and supports available for all to access and make use of.
All these services are independent to West Lothian Council and are completely private and confidential.
At some point in our lives it will be possible that employees will experience bereavement . They may also may have friends or be working with colleagues or clients that may have to deal with bereavement. Sometimes that grief can be overwhelming but you don't have to be alone you can get support. If you, your family, friends or colleagues are dealing with bereavement there are some supports availably both in the local community and nationally. For more information please consult the following sites:
- NHS Lothian Bereavement Support (opens new window) provides specific information on the current arrangements.
- Scottish Government Bereavement Support (opens new window) provide a wide range of practical advice on dealing with bereavement and loss.
- Cruise Scotland Bereavement Support (opens new window) offers bereavement support.
- Grief Encounter Bereavement Support (opens new window) offers advice and activities to support children and young people facing and experiencing bereavement.
You may also find these websites if dealing with bereavement in the course of your job:
The NHS Education for Scotland website Support around death (SAD) (opens new window) is for healthcare staff on the clinical, legislative, and practical issues involved. The advice provided is practical and useful for all professionals.
The Childhood Bereavement Network (opens new window) offers advice for those experiencing loss and supporting people through bereavement. They offer information specific to teachers.
Men's Health Week runs every year in the week before Father's Day.
Many mental illnesses affect both men and women, however men may be less likely to talk about their feelings and seek help. Recognising the signs that someone may have a mental health issue is the first step toward getting treatment and living a better life. In 2016 76% of suicides in the UK were male with the rate at its highest in middle-aged men (40 to 44-year old age groups).
If you're concerned about your mental health, you could talk to your GP or contact one of the groups listed in the Mental Health - General section. Alternatively there are a number of men orientated websites that provide a wealth of information and supports centered around men in particular.
- CALM (opens new window) - Campaign Against Living Miserably (CALM) is an award-winning charity dedicated to preventing male suicide, the single biggest killer of men under the age of 45 in the UK. In 2015, 75% of all UK suicides were male.
- Men's Health Forum (opens new window) - Men's Health Forum is a charity that works to improve men's health services and the health of men including mental health.
- Movember Foundation (opens new window) - Movember Foundation is a leading charity changing the face of men's health by addressing some of the biggest health issues faced by men: prostate cancer, testicular cancer, and mental health and suicide prevention.
- Kick the Stigma (opens new window) - local run 5 aside football group that gets men talking about mental health issues
- Men's Radio Station (opens new window) - a ground-breaking radio station offering practical and emotional support from qualified experts on a wide variety of subjects. Available over the internet or download the apps free from the Apple or Google stores
- Andy's Man Club (opens new window) - offering peer to per support groups to talk. West Lothian's club is based in Main Street, Broxburn and hold meetings every Monday at 7pm. For further information, click on the Andy's Man Club West Lothian (opens new window) facebook.
West Lothian Pride event takes place annually on the second Saturday in July
Lesbian, Gay, Bisexual and Trans individuals, like anyone, will experience mental health challenges and distress during their lifetime. However the evidence highlights increased levels of common mental health problems, such as depression, anxiety and stress among people from these groups.
According to a Stonewall report, almost half of Trans people (46%) and almost a third of LGBT's (31%) had thoughts about taking their own lives in 2018 with one in eight LGBT people aged 18-24 admitting attempting to take their own lives.
The negative impacts of experiences of discrimination and marginalised, both direct and indirect, on LGBT individuals and groups are well established. Research also suggests that there may be additional inequalities affecting LGBT people from ethnic minority communities or those living with disabilities.
If you're concerned about your mental health, you could talk to your GP or contact one of the groups listed in the Mental Health - General section. Alternatively there are a number of LGBT orientated websites that provide a wealth of information and supports centered around LGBT in particular.
- LGBT Health and Wellbeing (opens new window)- are a community initiative based in Edinburgh who promote health, wellbeing and equality of LGBT people in Scotland. They also run a number of events each week specifically for the LGBT community. They have a helpline 0300 123 2523 available on Tuesday & Wednesday 12-9pm.
- MindOut (opens new window) - Is a mental health service run by and for Lesbians, Gay, Bisexual, Trans, and Questioning people based in Brighton, however provide a online support worker where you can instantly chat in confidence.
- Switchboard (opens new window) - is an information and support service who provide a safe space for anyone to discuss anything, including sexuality, gender identity, sexual health and emotional wellbeing. You can call 0300 330 063 between 10am - 10pm, chat on website from 3.30pm or email on chris@switchboard.lgbt
- BGIOK (opens new window) - Being Gay is Okay is a practical advice and information website service for Gay, Lesbian, Bisexual and unsure under 25's as well as advise on how to come out and tips on coping if it doesn't go smoothly.
Self-help therapies are psychological therapies that you can do in your own time to help with problems like stress, anxiety and depression.
They can be a useful way to try out a therapy like cognitive behavioural therapy (CBT) to see if it's for you
Tips and advice to boost mental health
- Top 10 Stress Busters (opens new window) - If you're stressed, whether by your job or by something more personal, the first step to feeling better is to identify the cause
- How to be Happier (opens new window) - six tips to help you be happier, more in control, and able to cope better with life's ups and downs.
- Ten Ways to Fight your Fears (opens new window) - Whatever it is that scares you, here are 10 ways to help you cope with your day-to-day fears and anxieties.
- Not sure how you're feeling? Try this mood assessment quiz (opens new window).
Self-help and treatments
If you're considering trying self-help techniques or seeking treatment for mental health problems, these can help you weigh up your options:
- Mindfulness: is it for you? (opens new window)
- A simple breathing technique for stress (opens new window)
- Moodzone mental wellbeing audio guides (opens new window)
- Mental health helpline's (opens new window)
- Talking therapies explained (opens new window)
- Can you get free therapy or counselling on the NHS? (opens new window)
- Your Green Escape Plan [1MB] - guide produced by NHS Lothian's to highlight local activities to aid winter wellness
Mental Health Foundation have also produced a number of How to.. booklets which may be useful:
- How to Support Mental Health at Work [148KB]
- How to Look After your Mental Health [88KB]
- How to Look After your Mental Health in Later Life [104KB]
- How to Manage and Reduce Stress [99KB]
- How to Overcome Anxiety and Fear [93KB]
- How to Sleep Better [135KB]
Some may find mindfullness as a useful technique, a guide to how it could be beneficial and a few of links to basic mindfulness practice are below:
- Mindfulness Practice (opens new window)
- Walking Mindfulness (opens new window)
- Or if you would rather join with others, Mindfulness Association (opens new window)
If you don't feel better after trying a self-help therapy, there are other therapies you can try, discuss these further with your GP.
In addition the Council has eLearning modules on mental health. Log on to Mylearning (opens new window) to start or click on Learning and Development for a list of current courses and Bitesize sessions.
Always make sure to keep yourself safe whilst online.
There are now more and more apps out there that can help with anything from managing your general wellbeing to those for more specific health concerns. Listed below are some apps to get you started. Whilst these apps can be useful, they are not a replacement for seeking medical advice, if you have concerns about any symptoms you are experiencing consult with your GP in the first instance.
Please check the suitability of each App, and if there are any cost implications or compatibility issues. Whilst most of the apps listed below are free to download, please be aware of potential in-app purchases.
The NHS have a number of apps in their Digital Library (opens new window)
Apps For Mental Wellbeing
- Elefriends (opens new window) - is a supportive online community from the mental health charity Mind. Available on iOS and Android, free.
- Silvercloud (opens new window) - provides a wide range of supportive and interactive programmes, tools and tactics for mental and behavioural health issues. Available on iOS and Android, free
- RCPsych Mental Health App (opens new window) - developed for the Royal College of Psychiatrists by Dr. Melvyn Zhang, this app provides general public information, provides relevant videos and podcasts and links to the Royal College Website for further information about mental health disorders. Available on iOS, free
- Happier (opens new window) - helps you stay more present and positive throughout the day. Available on iOS, free
- SuperBetter (opens new window) - this app helps you implement the emotions experienced when playing a game; such as optimism, determination, courage and creativity in your daily life. Available on iOS and Android, free.
- Sanvello (opens new window) - this app tracks your mood on a daily, weekly and monthly basis and provides you with breathing and meditation exercises to help you work through an anxiety episode. Available on iOS and Android free, full access available at £4.49/month.
- Men's Radio Station (opens new window) - to share knowledge, ideas and solutions over a spectrum of men's physical and emotional wellbeing. Available on IOS and Android free
- Women's Radio Station (opens new window) - to share knowledge, ideas and solutions over a spectrum of women's physical and emotional wellbeing. Available on IOS and Android free
Apps For Depression and Anxiety
- Wellmind (opens new window) - this app is your free NHS mental health and wellbeing app designed to help you with stress, anxiety and depression. Available on iOS and Android, free.
- Breathe2Relax (opens new window) - this is an app that can help you manage stress whenever you most need, whether you're on your daily commute, at work or at home. Available on iOS and Android, free.
- Remente (opens new window) - this app lets you track your mood and provides you with insightful courses on different areas of life. Available on iOS and Android, Premium Membership is also available for £4.17/month.
- MoodyMe (opens new window) - this app lets you track your mood fluctuations, providing details charts, graphs and calendars, allowing you to track the causes behind each mood. Available on iOS, free.
Apps To Support Those Suffering From Eating Disorders
- RecoveryRecord (opens new window) - this app helps your journey to recovery from eating disorders including anorexia nervosa, bulimia nervosa, obsessive eating disorder, binge eating disorder and compulsive eating disorder. Available on iOS and Android, free
- RiseUp (opens new window) - this is an app designed to help individuals with eating disorders to log their meals and identify their feelings so they have a better understanding of their disorder. Available on iOS and Android, free
Apps For Under 25's
- Stepfinder (opens new window) - this app pinpoints the nearest local support services. It shows you tips and recommendations from other young people so they know what to expect when you use a service for the first time Available on iOS only.
- Stressheads (opens new window) - this app allows you to use a game to take out the strains of life out on the stresshead while being able to access some advice. Available on iOS, Android and web, free
Disclaimer
The app developer is solely responsible for their app's advertisement, compliance and fitness for purpose. Unless stated otherwise, apps are not supplied by West Lothian Council, and West Lothian Council is not liable for their use.
