Your Mental Wellbeing – A Self Help Guide

Writing an action plan can improve your well-being. Your GP/nurse may highlight some things they think could be included. However it is your wellbeing plan and you are in control. Start today at the bottom of the page and continue overleaf. Look at it regularly to help you to stay on track.

Five Ways to Wellbeing –

Give – 

Relate and Connect with others –

  • Talking and sharing your feelings with someone you trust often helps. MIND community navigators have details of local counsellors or ask your Nurse or GP for psychological therapy referral.
  • Plan to meet up with friends or family.
  • If communication is hard, try a letter as a way of preparing what to say to someone.

Exercise and care for your body –  

Awareness –

  • Breathing exercises & relaxation techniques e.g. breathe in on 7 and out on 1.
  • Online mindfulness palousemindfulness.com

Try something new – Learn or be creative

  • Adult education – Learn2b have a range of free wellbeing courses telephone 01604 368023 or email: Learn2b@northamptonshire.gov.uk
  • Read yourself well – self-help books/audio books are available from local libraries
  • Access computerised cognitive behaviour therapy (e.g. www.livinglifetothefull.com)
  • Plan to do things today that help you feel/remain well
  • Keep a diary – what are you learning, what is helping you feel better?
  • Turn worries into challenges and try to set goals to solve them

Well-being plan –

Aim for three changes you can make that will help you to feel better and help you stay well. www.firstforwellbeing.co.uk Tel: 0300 1265000 for more information

What am I going to do? How will this help me? When will I do this by?
1

Plan for when things are not going so well – 

  • Identify your red flags (early warning signs) if you are starting to spiral downwards (such as your thoughts, feelings, reactions) and develop an action plan of what to do when things get tough.

If I really can’t cope I will – 

  • Think about who you can call for support and what distractions and calming activities will help you to get through the day or through the next few hours.
  • Talk to: NHS – 111 , Samaritans -116123
  • Watch www.connectingwithpeople.org/stayingsafe

Useful Contacts – 

  • Adult Social Care – 03001261000
  • Mind – 01604 634310
  • Age UK – 01604 611200
  • Community Navigators – 01536 523216 or 01933 223591
  • Northamptonshire Carers – 01933 677907
  • GP out of hours – 111
  • Total Voice – Advocacy – 0300 330 5499
  • Women’s Aid – 0845 1232311
  • Relate Relationship Counsellors – 01604 634 400
  • Citizens Advice Bureau – 0344 111 444
  • Substance to Solutions (S2S) – 01604 211304
  • National Debt line – 0808 808 4000
  • Samaritans – 116 123
  • CRUSE (Bereavement Counselling) – 07772 428532

Useful Websites – 

Apps –