24 Hour Support for Mental Health
There is an Adult Self Referral Mental Health Support line open 24 hours every day. If you feel that you need support phone
or use the web site: email@example.com
Five Ways to Wellbeing
A review of the most up-to-date evidence suggests that building the following five actions in to our day-to-day lives is important for well-being:
- Connect with the people around you. With family, friends, colleagues and neighbours. At home, work, school or in your local community. Think of these as the cornerstones of your life and invest time in developing them. Building these connections will support and enrich you every day.
- 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 you enjoy and that suits your level of mobility and fitness.
- Take notice. Be curious. Catch sight of the beautiful. Remark on the unusual. Notice the changing seasons. Savour the moment, whether you are walking to work, eating lunch or talking to friends. Be aware of the world around you and what you are feeling. Reflecting on your experiences will help you appreciate what matters to you.
- 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. Learning new things will make you a more confident as well as being fun.
- 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. Seeing yourself, and your happiness, linked to the wider community can be incredibly rewarding and creates connections with the people around you.
The Somerset Mental Wellbeing Service offers support to adults in Somerset who wish to improve their mental wellbeing by accessing community resources, building networks and increasing independence. They do not provide therapeutic support, their service is aimed at those with low-moderate Mental Health needs to enable them to improve mental wellbeing using the 5 ways to wellbeing approach.
They have Wellbeing Navigators who can work on a 1:1 basis to identify goals to improve wellbeing by writing a Wellbeing Recovery Plan. Additionally to this, we have access to peer support groups and Self-Management and Peer Support Workshops.
The service is available to those who have a desire to improve their Mental Wellbeing. We work for a time limited period to support customers to achieve their personal goals and develop skills to be able to continue on their chosen path independently.
The Somerset Mental Wellbeing Service can be accessed by patients who meet the above criteria and they will accept self-referrals. For more information telephone 0330 33300089 or 01823 282823 Email: firstname.lastname@example.org or visit their website at the following link Compass Disability Services
The Counselling Directory
Counselling Directory is a confidential service that encourages those in need to seek help. Patients can visit the website, enter their postcode and find a qualified counsellor or psychotherapist nearby who specialises in the area of need. The site also serves as an information hub for people to read mental health-related articles and news, as well as to find local events.
To ensure the professionalism of their website, all counsellors have provided them with proof of membership with a relevant professional body.
Help To Sleep Better
Self-care resources for insomnia and anxiety
This list is for information only and PrescQIPP do not recommend one app or website over another.
Websites and apps are not a substitute for professional mental health care. If you are worried about any
aspects of your mental health, please contact a professional.
For further anxiety apps see Bulletin 237. Antidepressants, Attachment 1.
Cognitive behavioural therapy (CBT) is a talking therapy that can help you manage your problems by
changing the way you think and behave.
It’s most commonly used to treat anxiety and depression but can be useful for other mental and physical
Some people prefer using a computer rather than talking to a therapist about their private feelings.
However, you may still benefit from occasional meetings or phone calls with a therapist to guide you
and monitor your progress. A number of interactive online tools are now available that allow you to
benefit from CBT with minimal or no contact with a therapist.
You can see a selection of mental health tools and apps in the NHS apps library. Also see below for
10 tips to beat insomnia – NHS resource on sleep and tiredness
NHS: Insomnia – NHS resource:
Moodzone: Sleep problems – Dr Chris Williams explains what you can do to give yourself the best
chance of a good night’s sleep. This podcast is one of an eight-part series for Moodzone.
Sleepio: an online CBT programme for sleep problems – Sleepio is currently available to NHS patients in selected regions including Greater London, Oxfordshire, Berkshire and Buckinghamshire.
Sleepstation – Sleepstation is a 6-week online course for people who struggle to fall asleep or stay
asleep through the night. The course is tailored to your needs, using the information you provide, and
gives you access to a team of sleep experts who will offer helpful advice and support throughout.
Further Apps (for more information: https://appfinder.orcha.co.uk/review/124934/)
Sleepio: In App purchases. Available from Apple store.
This is the companion app for the Sleepio program. If you don’t already have a Sleepio account, please
create it by taking the sleep test at www.sleepio.com/nhs (UK) or www.sleepio.com (worldwide).
Sidekick: Free. Available from Apple store and Android.
Sidekick is a social health game. It is designed to motivate and engage people towards a healthy
lifestyle. Sidekick allows people to communicate, collaborate and compete with friends and colleagues,
while improving their lifestyle.
Sleeprate: In App Purchases. Available from Apple store and Android.
Improve your sleep? How did you sleep last night?
Ambio-Sleepsounds: In App Purchases. Available from Apple store and Android.
Work. Play. Rest. Create perfect ambience for your whole life.
Pzizz: (1-week free trial). Available from Apple store and Android.
The Pzizz app helps you quickly calm your mind, fall asleep fast, stay asleep, and wake up refreshed.
It uses “dreamscapes” – a mix of music, voiceovers and sound effects designed using the latest clinical
research – to help you sleep better at night or take power naps during the day.
Calm: Free trial. Available from Apple store and Android.
Meditation techniques for sleep and stress reduction
Pillow: Free. Available from Apple store.
Pillow is an advanced sleep tracking and analysis alarm clock that monitors your slumber. Pillow has a
clean, inspired design with an intuitive gesture-based interface.
Based on the most recent discoveries in sleep research, Pillow’s cutting-edge algorithm uses motion
and sound pattern detection to paint a complete picture of your sleep session. A comprehensive sleep
stage diagram plots the times you are awake and in the REM, light, and deep phases of sleep, as well as
provides sleep session statistics.
Headspace: (10 day free trial) Available from Apple store and Android.
Guided meditation; Meditation and sleep
After a free 10-day trial, further access is via a monthly or annual subscription which gives:
• Hundreds of guided meditations on everything from stress to sleep
• Over 40 mindfulness exercises for cooking, eating, commuting and more
• Super-short meditations you can do anytime. Great for busy schedules.
• Expert guidance from former monk, and Headspace co-founder, Andy Puddicombe
• Sleep Sounds to ease the mind into a truly restful night’s sleep
This bulletin is for use within the NHS. Any commercial use of bulletins must be after the
public release date, accurate, not misleading and not promotional in nature.