Online therapy service to help with winter blues

by guest author Carol Brown

SilverCloud Project Manager, Powys Teaching Health Board

Every October, the days get shorter, the nights longer, and there’s a rise in demand for mental health services. But the SilverCloud Online Cognitive Behavioural Therapy (CBT) service remains open for business.

Powys residents have unique access to the SilverCloud Blended Online CBT service, which offers people aged 16+, who are experiencing mild to moderate anxiety, depression or stress, a 12-week course of online therapy via their smartphone, tablet, laptop or desktop computer, plus six sessions with an Online CBT practitioner.

Pre-Covid, the six sessions with an Online CBT practitioner took place face-to-face at GP surgeries in Powys, now they take place over the phone and by email.

The Online CBT practitioners review users’ progress on SilverCloud, signpost activities and tools available on the online therapy system, and offer encouragement and support.

The SilverCloud Blended Online CBT service is run by Powys Teaching Health Board in partnership with Ponthafren Association in North Powys, Mid and North Powys Mind, Brecon Mind and Ystradgynlais Mind.

Anthea Jones, Mid & North Powys Mind

Anthea Jones from Mid & North Powys Mind tells us how they've adapted their service from in-person to online and how social media has helped them engage with people. 

“The winter blues is a phenomenon. There is always an increase in admissions to mental health services when the clocks go back. It really does help to make sure you get outside and get as much daylight as possible in autumn and winter. Think of it as self-care. It keeps your mood up having the light. 

“As soon as Covid hit, we moved from meeting clients face-to-face in the GP surgery to supporting people over the phone and by email.

“We also widened the referral process so that as well as GPs, other healthcare and mental health professionals can refer people to us. 

“At Mid and North Powys Mind, we responded to a demand in lockdown by recording and sharing videos to our Facebook page to support people with their mental health and wellbeing.

“We’ve made videos explaining SilverCloud and the different tools and activities it features such as how CBT can help with anxiety, the link between food and mood, gratitude, mindfulness, Tai Chi, and the importance of getting out in nature to keep your mood up. There’s lots on our Facebook page.

“The response has been really positive. We get feedback from people saying ‘thanks’ and ‘that’s really helped me’ which is good to hear. Our viewing figures are up to 2,000 per broadcast and that’s spurred us on to keep going.

Tackling overthinking

“One of the common things I’ve found with people who use the SilverCloud Blended Online CBT service is the overthinking. It’s like everyone’s living a second life in their head, thinking about things too much, dwelling on things, especially with the uncertainty that Covid has brought to our lives.

“To help with this, I walk clients through the Thoughts, Feelings, Behaviours cycle, which shows you how what you think affects how you feel and how you behave. This is explained on SilverCloud.

“Keeping a thought diary can help get thoughts out of your head and help you see patterns that you can learn from, such as thoughts that come up every day and thoughts you might need to look at more deeply.

“On a practical level, positive self-talk can help. So ‘I can’t do anything right’ becomes ‘I can do better next time’, for example. Upping your activity levels is also key. Break up the time you spend sitting and thinking and get up and out, using your hands and feet and losing yourself in physical activity. Being active can make such a difference.

How does SilverCloud Blended Online CBT work?

“When people are first referred to SilverCloud Blended Online CBT we’ll have an hour for our first session together where I help them get set up, walk them through how to use it and get the most out of it.

“The amount of time people spend using SilverCloud is flexible, because users can log-in and work through the programme in a way that fits into their lifestyles. Ideally, people log-in for around 15 minutes every day to work their way through the activities and tasks that make up their programme and they’ll complete a fortnightly review online.

“I’ll have a look at their results and use the five follow-up sessions, which are around 20 minutes each, to give them a call – or email if they prefer – to discuss their progress, give feedback and offer support. 

Who do you work with?

“I work with a real range of people on the SilverCloud Blended Online CBT service, aged 16 to 80.

“I have been working with a lady in her seventies who’s been really great with it. She’s put a lot of effort into using SilverCloud and we’ve built up a really good rapport over the 12-week programme and her mental health and wellbeing scores have vastly improved.

“Then, the fact that it’s an online programme naturally attracts younger people, men especially, who like that they can work on their mental health and wellbeing in private, so to speak, without everyone knowing about it.

“For example, I started working with a student in his early twenties during lockdown who was struggling with anxiety. He didn’t feel able to talk about this with family and friends but he started using SilverCloud and likes the conversations we have around it.

“I find the service is also popular with men in their early thirties. Again, anxiety is a common issue and being able to do the programme online with the support from an Online CBT practitioner like myself means the blended approach really works for them.

“SilverCloud gives people the chance to lead a ‘normal’ life but with backup support. Plus, being an online service, it fits around working life and I think because of lockdown, more people are looking for online solutions.

“Now, because of Covid, they don’t have to take the afternoon off for a face-to-face appointment with me at the GP surgery. They know we’ll check in with them over the phone or by email. And an online service is useful for people in rural areas like Powys where the geography can pose a challenge to accessing health services at the best of times. 

Anxiety is a common issue

“Users can choose from a range of mental health and wellbeing programmes to complete at their own pace over 12 weeks. Programme options include help with anxiety, depression, stress, sleep, and money worries.

“The programmes that help with anxiety are most popular with people I work with. I’m keen to point people towards the resilience programme as it can really help with thoughts about going into lockdown again and being down about life.”

• Mid and North Powys Mind Facebook You can view their mental health and wellbeing videos on www.facebook.com/mnpowysmind/
• SilverCloud Blended Online CBT service – available in Powys. If you are interested in signing up for this combination of online CBT with phone call and email support sessions with an Online CBT practitioner, please contact Ponthafren Association in North Powys, Mid and North Powys Mind, Brecon Mind or Ystradgynlais Mind. Alternatively, please email Silver.Cloud@Wales.nhs.uk with the subject line ‘SilverCloud Blended Online CBT service’ or call 01874 712 428.
• SilverCloud Self-Referral – available across Wales If you’re aged 16+ you can now sign up directly for SilverCloud Online CBT without needing to go through your GP or other healthcare professional. Although an online self-help service, you will be allocated an Online CBT co-ordinator who will liaise with you via the SilverCloud platform in order to guide you through the programme and monitor your progress.

Gearing up to help out: the latest on infoengine

by guest author Melissa Townsend
County Development Officer at Powys Association of Voluntary Organisations

infoengine is an online directory of third sector services across Wales. Individuals use infoengine to search for services which can support them in their area; for example, a food bank or club that they would like to get involved with.

infoengine has over 7,000 services registered across Wales and it is a helpful tool for those smaller organisations who do not have a website as infoengine can act as a web page for organisations.

Searching on infoengine is easy, all you need to do is add the keyword for the service you are looking for e.g. football and then add the area e.g. Brecon and infoengine will show you the relevant results.

During lock down, PAVO recruited an infoengine volunteer, Milly, who has been contacting groups in Powys to register on infoengine. Milly has been invaluable and has contacted food banks, community transport schemes and COVID-19 groups to support them to register on infoengine.

Milly recently received her A level results and has been accepted to her first choice university, so she left us in September. This is a really exciting time for Milly and we will sorely miss her and the support she has given to infoengine as a volunteer.

infoengine supports both individuals and organisations.

Age Connects Torfaen 

Here are some quotes from organisations and individuals who have used infoengine:

Emma, who works at Age Connects Torfaen, explains: “Infoengine is a comprehensive online source that we greatly value. It’s a positive step for the third sector to have their own platform, because good work is being carried out locally, by independent charities, many of which have limited marketing budgets. infoengine offers a safety net – for free.”

Powys food bank volunteers

Julia, a food bank volunteer, says: “infoengine is important to us, because we know a good number of people who have used it in order to find us. When people are in crisis they need help urgently, and it acts like a web page.”

Powys Befrienders get-together

Natalie, a volunteer turned employee of Powys Befriending Service, tells her story: “I was googling for a volunteering opportunity when I found their infoengine page. I now work for them full time and one of my tasks is to ensure each of the groups are listed, because I know – from experience – you never know who could be using the site and the difference it can make to their lives!”

If you would like support to register on infoengine or would like to become a volunteer, please contact us: infoengine@pavo.org.uk or telephone 01597 822191.

Click HERE to view our handy ‘How To’ Guide for registering on infoengine

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Yn paratoi i helpu: y diweddaraf ar infoengine

gan yr awdur gwadd Melissa Townsend

Swyddog Datblygu Sirol Cymdeithas Mudiadau Gwirfoddol Powys

Cyfeiriadur ar-lein o wasanaethau trydydd sector ledled Cymru yw infoengine. Mae unigolion yn defnyddio infoengine i chwilio am wasanaethau a all eu cefnogi yn eu hardal; er enghraifft, banc bwyd neu glwb yr hoffent gymryd rhan ynddo.

Mae gan infoengine dros 7,000 o wasanaethau wedi'u cofrestru ledled Cymru ac mae'n arf defnyddiol i'r sefydliadau llai hynny sydd heb wefan, gan y gall infoengine weithredu fel tudalen we i sefydliadau.

Mae’n rhwydd chwilio ar infoengine, y cyfan sydd angen i chi ei wneud yw ychwanegu'r allweddair ar gyfer y gwasanaeth rydych chi'n chwilio amdano e.e. Pêl-droed ac yna ychwanegu'r ardal e.e. Rhaeadr Gwy, a bydd infoengine yn dangos y canlyniadau perthnasol i chi.

Yn ystod y cyfnod clo, mae PAVO wedi recriwtio gwirfoddolwr ar gyfer infoengine - Milly, sydd wedi bod yn cysylltu â grwpiau Powys i gofrestru ar infoengine. Mae Milly wedi bod yn amhrisiadwy ac wedi cysylltu â banciau bwyd, cynlluniau cludiant cymunedol a grwpiau COVID-19 i'w cefnogi i gofrestru ar infoengine.

Yn ddiweddar, derbyniodd Milly ei chanlyniadau Lefel A ac mae wedi cael ei derbyn i'’r brifysgol a’i dewis cyntaf, felly bydd yn ein gadael ym mis Medi. Mae hwn yn amser cyffrous iawn i Milly a byddwn yn gweld ei eisiau yn fawr a'r gefnogaeth y mae wedi'i rhoi i infoengine fel gwirfoddolwr.

Mae infoengine yn cefnogi unigolion a sefydliadau.

Age Connects Torfaen 

Dyma rai dyfyniadau gan sefydliadau ac unigolion sydd wedi defnyddio infoengine:

Eglura Emma, ​​sy'n gweithio yn Age Connects Torfaen: “Mae Infoengine yn ffynhonnell ar-lein gynhwysfawr ac rydym yn ei gwerthfawrogi'n fawr. Mae'n gam pwysig i'r trydydd sector gael ei blatfform ei hun, oherwydd mae gwaith da yn cael ei wneud yn lleol, gan elusennau annibynnol, y mae gan lawer ohonynt gyllidebau marchnata cyfyngedig. Mae infoengine yn cynnig rhwyd ​​ddiogelwch - am ddim.”

Gwirfoddolwyr banc bwyd Powys

Dywed Julia, gwirfoddolwr gyda banc bwyd: “Mae infoengine yn bwysig i ni, oherwydd rydyn ni'n adnabod nifer dda o bobl sydd wedi'i ddefnyddio er mwyn dod o hyd i ni. Pan fydd pobl mewn argyfwng mae angen help arnyn nhw ar frys, ac mae'n gweithredu fel tudalen we."

Cyfeillgarwch Powys yn dod at ei gilydd

Mae Natalie, gwirfoddolwr sydd bellach yn gyflogedig gan Wasanaeth Cyfeillion Powys, yn adrodd ei stori: “Roeddwn yn chwilio am gyfle gwirfoddoli pan ddes o hyd i dudalen infoengine. Bellach, rwyf yn gweithio iddyn nhw’n llawn-amser ac un o fy nhasgau yw sicrhau bod pob un o'r grwpiau wedi'u rhestru, oherwydd rydw i'n gwybod - o brofiad - nad ydych chi byth yn gwybod pwy allai fod yn defnyddio'r wefan a'r gwahaniaeth y gall ei wneud i'w bywydau!"

Os hoffech gael cefnogaeth i gofrestru ar infoengine neu os hoffech ddod yn wirfoddolwr, cysylltwch â ni: infoengine@pavo.org.uk neu ffoniwch 01597 822191.

Cliciwch YMA i weld ein Canllaw defnyddiol ‘How To’ ar gyfer cofrestru ar infoengine

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