Mental Health Awareness Week 2024 - Movement

Sue Newham jive dancing

The theme of this year’s Mental Health Awareness Week 

13 - 19 May 2024 is Movement - moving more for our mental health.

The Mental Health Foundation, the charity which has hosted the annual Mental Health Awareness Week since 2000, explains why Movement is the chosen theme:

“Being active is important for our mental health. But so many of us struggle to get enough exercise. We know there are many different reasons for this, so this Mental Health Awareness Week we want to help people to find moments for movement in their daily routines. Going for a walk in your neighbourhood, putting on your favourite music and dancing around the living room, chair exercises when you’re watching television – it all counts!”

Sometimes it is easy to come up with excuses as to why we can’t exercise - perhaps we’re too busy, too tired, think it’s too expensive, have bad experiences from previous attempts, feel embarrassed to join in with others and not sufficiently motivated to get active at home. We asked some of our PAVO colleagues (shown here in reverse alphabetical order) about their excuses not to exercise and how they overcame them.

Trish Varley - Finance Officer

My excuse is that I watch sooooo many exercise instruction videos on Pinterest, that I'm too tired to actually do the exercise!!

But my dog Rosie gets so fed up watching me watching exercise clips that the look on her face prompts me to do lots of walks along the Newtown river paths and the beach at Borth.

Trish Varley and Rosie

Sue Newham - County Development Officer, Making a Difference in Powys - Numeracy Grant Scheme (photo above)

My excuse would be that I am too busy to fit exercise in.

I have been going to jive classes in Caersws with Luv2jive for about a year now. I went initially because I was aware how little exercise I was getting, but it has taught me so much.

It has helped me to accept that being rubbish at something is an unavoidable part of getting better at it. It has helped me to get over feeling self conscious about what others might be thinking about me. The people are all really friendly, and we always have a laugh. People are there to dance, but they also support each other in many little ways. The final thing I have learnt is that I have to force myself off the sofa, no matter what the weather, or how busy the day, because jive is good for me, and I don't want to get out of the habit.

Sharon Healey

Sharon Healey - Head of Health, Wellbeing & Partnerships

My normal excuse is because I don't have the right coat or footwear. I love to walk but the weather over the winter months makes it very difficult to find the energy and motivation to get out for a walk.

I recently invested in a very good waterproof coat as the weather has been awful. To make me get out and walk I sign up to a month's walking challenges or set a challenge for myself on a walking app. This month I'm trying to do 12,000 steps a day whatever the weather. A normal day is 10,000 steps so I'm having to walk further each day to reach 12,000. Walking each day helps me unwind and switch off following a day in work. I'm fortunate I live in a beautiful part of Mid Wales with the Wye Valley walk on my doorstep. I have so many walking routes available.

Penny Tanner - Macmillan Community Connector

The best excuse is 'No Time!', 'So much to do!', 'Family!'

Schedule it in, write it in a diary or daily list or make a weekly timetable.

I joined a weight lifting group in January 2023. I felt the benefits for my mental and physical health immediately. Previously being a runner, lifting weights strengthened my joints and having over a year off running, I am now starting to run again. I wanted to train in the gym more often, to gain the benefits, but this meant more travelling to the local gym for me. 

Time then became an issue and the thought of travelling to the local gym wasn't so appealing, but thinking of the benefits to my bone health and the social aspect, I began making a plan, so on a Sunday I would look at the week ahead and schedule the gym in around other commitments, such as family and work and liaise with my gym buddy. Having a gym buddy is accountability and shares the travelling cost. 

 A major benefit for me was that you don't have to spend lots of sessions or time lifting weights, because the benefits on your mind and physical health continue after your session has finished and in your resting.

Louise Hardwick

Louise Hardwick - County Development Officer (Social Value)

My excuse: it's raining, I can't be bothered! I'll do it tomorrow!

I have always been an early bird, now as I’m approaching that certain age I am up before the larks! Rather than just sitting at home I started going out for little walks, this has then developed to trying to go out every single day before the sun has even appeared, catching that gorgeous sunrise if the weather permits! 

I've also joined our local yoga studio in town and have been going religiously since September last year, the difference it has made is crazy - feeling better about my flexibility, mobility and just general wellbeing. 

Walking, by myself!!, it's MY time, no family allowed on the morning walks (not that they would want to come as they're all still sound asleep!!) allows me time to decompress, clear my head, breathe and just appreciate those early morning sunrises, the peace and tranquility - aside from the birds chirping furiously away - and revelling in the gorgeous surrounds that we are privileged to live in. I do try and do a lunch time walk several times a week, packing my trainers in the car when in the office so there's no excuse - planning ahead - get that clothing set out the night before so there's not another reason not to do it, your body and mind will definitely thank you!!

Janet Walker

Janet Walker - Senior Officer Internal Services

I have chronic pain and I feel low and hopeless at times. When my condition was severe I had physiotherapy treatment from Rachel Kili Physiotherapy and I now go weekly to Simply Fit (movement and exercise in the countryside). If I am honest I don't always feel like going, especially if it's wet and cold which makes my condition worse. I have a million excuses - last week it was because the dog had an operation - but I know I feel better if I attend so I try not to miss the sessions. 

Everytime I roll up, fatigued and unmotivated - but after an hour of being in the company of supportive people (we all have our good and bad days) with a leader who is a qualified physiotherapist with a different philosophy from fitness instructors I feel amazing! 

This is not boot camp - it's movement for life at a pace that suits each person in the group - it has helped us all to understand why we need to move better as we are naturally designed and evolved to do and develop core strength and balance - so we can keep doing the things we love and that make us whoever we are, all packaged up with being out in nature. It's my lifeline and I am really grateful that my line manager enables me to work flexibly so I can attend.

Helen Johnson

Helen Johnson - Digital & Telephone Befriending Officer

Excuse - my leg doesn't work anymore…

After an episode of ill health I found myself reliant on others to leave the house. I experienced limited use of one of my legs. After 6 months or so of watching daytime TV I ventured into Ponthafren to their art classes. I quickly realised how socially isolated and lonely I had become. I felt broken and useless. Ponthafren offered me acceptance and gave me a purpose again. I volunteered there for 18 months, every shift growing in confidence and self worth.

After raising my mental health came the challenge of making my body useful again. Firstly I joined up to Race at Your Pace and set a goal of running 25 miles a month. I devised that I could do a sort of run on a mini trampoline at home by the bannister so I could hold it when I wobbled. I couldn't run and definitely not outside on uneven ground but I found a way to move myself safely and achieve this great goal. As you can see from the photo I completed 2 months before going onto my next challenge which was to swim the channel in a pool for Diabetes UK.

The first time I went into a pool after my illness my leg floated away from me. I had no control of it at all. I knew I wanted to get stronger again but had no idea that with persistence and hope I would be able to swim all those lengths. It took me months to complete but I did it.

By moving myself from the sofa into the outside world I was able to improve my mental health. I supported others which encouraged me and then I was able to face the journey back to physical health.

My advice would be - if you can't make a start for yourself, make it about supporting someone else.

Gareth Marston - Development Officer Shared Prosperity Fund Grant Scheme

Invariably the reason I don't exercise more revolves around Sunday mornings and a Ladies only session at Maldwyn Sports Centre.

When for various reasons I've got up early on the Saturday I tend to sleep in a bit on Sunday to compensate. Ideally unless we're doing anything on the Sunday I should have my second trip of the week to the gym however on Sunday there is a Ladies Only session from 1100 to 1200 which means I have to be there by 1015 at the latest which I often don't get up and dressed in time for!

If the weather gets better! I will have the garden to work on this summer as an alternative and get out in the fresh air and get my steps up instead of the gym. I also walk to and from work at the PAVO Plas Dolerw office twice a week.

Claire Sterry

Claire Sterry - Senior Officer Third Sector Development

Every excuse under the sun for not exercising previously! it's raining, I'll do it tomorrow etc, etc, etc….

Now I've joined the local leisure centre as a member, so I want my money's worth so I'm doing swimming, aquafit, konga every week, as well as walking the dog.

Also joined a Garmin step challenge with my new friends I've made from going to exercise classes (an unexpected bonus) - so I go for a walk around my estate in the morning before work to get my steps in. I'll also park at the far end of the supermarket car park, and walk up and down all the aisles, whether I need anything from them or not.

The Garmin is a really good motivator as you can join challenges etc. to get you moving.

Exercise has made a massive difference to my mental health - if I'm feeling low or anxious, or just need to clear my head, it lifts me up and rebalances me. It's also helped me lose 3 stone along with using the Noom app - so physically feeling much better too. It's been a real life changer for me.

Clair Swales walking (and dancing with her daughter)

Clair Swales - Chief Executive Officer

This happened to me just yesterday! I was pushing myself to go for a walk (I set myself a target of walking everyday in April after a particularly unwell period and being rather sedentary).

My excuse: I couldn't get my earphones to connect to my phone and as such couldn't listen to a podcast. So I promptly took my coat and trainers off and sat back on the sofa, with the tv playing some awful programme and mindlessly scrolling through social media on my phone at the same time.

I had to kick myself up the bum and later that day force myself to go for a walk after I had fixed my earphones - no more excuses once they were fixed! Trouble was had I gone when I was originally going, it would have been sunny but instead I got soaked! Walking is great for my mental and physical health. Getting some fresh air in the lungs, taking in the sights and sounds of a country walk, being with my dog all help me to clear my mind of work and tasks.

Update: I managed to walk over 62 miles in April and go dancing! Having a daily walk as a focus has really helped to improve my mental health and wellbeing. In February and March I had been quite poorly but getting outside has helped significantly. Never one to say no to a challenge I am now taking on a fundraising walk this Sunday with Hay football club and walking 23 miles from Hereford to Hay.

Thank you to PAVO colleagues for their wonderful contributions! 

You can find out more about the connection between physical activity and mental health 

on this Mind website page.

Spring into gardening with a new Tir Coed course

by Alice Read

Powys Co-ordinator, Tir Coed

There is no doubt Spring is in the air with blossom bursting and birdsong floating on the breeze. Time to stretch our limbs and make some friends.

Last April the learning and wellbeing outdoors charity Tir Coed launched its Sustainable Horticulture course at Cultivate in Newtown, North Powys. This 20 week course covers 4 AGORED units growing a range of crops for people and nature, over a growing season. The course covers everything you need to know from assessing a site through to harvesting practices. Purposeful practical learning can build confidence and lead to employment or volunteering.

Tir Coed’s mantra is to connect people to the land and woods with a focus on improved wellbeing through practical outdoor training. Everyone engaging with Tir Coed gets outdoors, meets new people and develops their appreciation for nature, all of which have wellbeing outcomes.

Tir Coed is experienced in working with some of the hardest to reach in our society and over the last twenty years has developed a comprehensive engagement model that supports people as they develop, from first step engagement through to employment. 

As the plants start producing in the developing garden participants take home the food they have grown to cook, store or share with friends and the project mentor also opens up avenues to explore on other projects, work or courses. 

You may have seen some of the participants recently on the popular BBC television programme Countryfile as they take their next steps volunteering at Ponthafren’s community garden at Powis Castle. You can read about this garden in a post from June last year - Wellbeing Wednesdays at Powis Castle.

The incredible tutors on this latest horticultural course will be Rhiwena Slack from Cultivate and Emma Maxwell from Ash & Elm Horticulture with mentoring from Tir Coed's Powys Mentor, Matt Sheldon.

In 2024 we will be doing some trips out later in the season to visit market gardens and enterprises to think about scaling up food production, how to save your own seed and different ways to share produce. 

Every week the participants have the option of getting together with the site volunteers for a shared hot lunch thanks to Cultivate, which brings a real sense of community at the gardens.

It can be nerve racking to join a new group but what we find on our courses is that people really support each other and forge friendships. There is a gentleness to gardening alongside people. Through this activity people can be quiet or open up, it’s up to the individual.

Not sure if you want to complete the whole course? Join up for the first 5 week unit and see how it goes. In this first unit you will learn:

• Organic soil management.
• Assessing a site for growing.
• Understanding and making compost.

Feedback from previous course participants

One of last year’s participants said: “If I wasn’t here each week I would be sitting on the sofa playing computer games and watching TV. Now I am outside with people, I have structure in the week and it helps me forget about some of my pain.”

“Some days I wouldn’t feel like going out but gradually through the course I have arrived earlier and earlier and now (by the end of the course) I wish I had been on time every week and made the most of it.”

Three of the participants continue to volunteer at other projects together, supporting each other and helping with transport and new ventures.

If you would like to join this free course starting on April 9th please contact the co-ordinator Alice Read by emailing powysdevelopment@tircoed.org.uk, or tel: 07415 752 583, or visit the website to see all of the Tir Coed courses. Courses include woodland and growing courses. 

All Tir Coed courses are free.

It’s Welsh Charities Week - let's celebrate our Powys mental health charities

This week, 13 – 17 November 2023, is Welsh Charities Week! It’s a chance to recognise and share the good work of charities, social enterprises, voluntary organisations and community and volunteer groups in Powys.

According to WCVA, which hosts Welsh Charities Week: “The last few years have seen the sector and country as a whole endure a series of challenges and difficult circumstances. Welsh Charities Week is a chance to recognise and celebrate all the work that people and organisations across the voluntary sector in Wales do to shine a bit of light in the dark. It’s an opportunity to come together and show appreciation, to remind people that what they do makes a difference.”

To celebrate the wonderful work of our Powys mental health charities for Welsh Charities Week we decided to showcase one of the current activities or services available from each organisation. There is so much support out there for people who need help to boost their emotional wellbeing, we need to shout loud and make sure everyone, absolutely everyone, knows about it. We never know when any one of us - you, me, our family and friends, may find ourselves struggling with our mental health and need that support.

So support these local charities, because they support us. Show them some love, because they are lifesavers, literally in some cases. You could help spread the word about their services, you could join in their fundraising activities, you could volunteer at their centres. There are so many ways to celebrate and support their essential work.

Let’s hear more about them. From South to North up through our magnificent and large county of Powys:

Ystradgynlais Mind - In-work support service

The In-Work Support Service is a new, Welsh Government funded service being delivered by Minds in Powys. It is a 2 years’ project focussed on reducing the impact of health issues in the workplace. It is aimed at individuals and businesses, providing therapeutic support for employees and training and advice to businesses throughout Powys.

The new 'In Work Support Service' at Ystradgynlais Mind can help those who are struggling with their mental health whilst working.

The free service provides therapeutic support to help people who are absent from work, or at risk of becoming absent, due to their ill-health.

Head over to the Ystradgynlais Mind website to find out more!

Brecon & District Mind - Mums Matter

Mums Matter is a National Mind programme that was created by Mums for Mums with babies up to two years old to help them to adjust to motherhood. Brecon and District Mind have been delivering it for nearly five years now. The six-week face to face course runs for groups of Mums for two hours each week; childcare is also provided.

There is a strong emphasis on peer support and being able to have honest conversations about the inevitable challenges that come with being a mum – tiredness, perhaps a loss of identity, anxiety, guilt and loneliness.

If you miss a course, there are always new courses coming up. The latest course starts in Brecon this week at the Subud Centre, and there is also a Mums' Social group during term time which is open to expectant Mums too. It's a great place to chit chat and get to know the Family Team at Brecon & District Mind. 

Find out more on the Brecon & District Mind website.

Mid & North Powys Mind - Bereavement Cafe

If you are experiencing grief and loss and would like to connect with others who have, or who are undergoing, a similar experience, why not consider going along to Mid & North Powys Mind’s Bereavement Cafe.

It takes place on the first Friday of every month at All Saints’ Church in Newtown at 6.30pm.

The cafe is part of a Bereavement Support service offered by the organisation. You can be matched with a Bereavement Supporter who will work alongside you, listening and helping you work through your grief in your own way, on a one to one basis. Your Bereavement Supporter is a volunteer who has undergone extensive training.

Each session will last about an hour and will continue for an average of 6 sessions. Support can be face to face and/or telephone/Zoom, depending on what works for you. Anything you say is kept in the strictest confidence, unless someone’s safety is at risk. 

Check out the Mid & North Powys Mind website to find out more.

Ponthafren - the Gym

Ponthafren recently announced the opening of the new Ponthafren Gym at the Armoury in Welshpool.

It has been shown that doing physical activity can help improve your mental health. Physical activity can help with:

• Sleeping better.
• Feeling happier.
• Managing stress.
• Managing anxiety or intrusive thoughts.
• Improving self image.

Ponthafren Gym is a great place to get healthier in a relaxed non-judgmental atmosphere.

Come along and join for a Healthy Mind & Body with Ponthafren. Membership is just £15 per month. You must complete a compulsory induction before using the equipment. 

All you need to know is on the Ponthafren website.

We wish our local mental health charities all the best for Welsh Charities Week 2023! 

Long may they continue to support our communities.

Wellbeing Wednesdays at Powis Castle and Garden

Cared for by National Trust Cymru, Powis Castle and Garden is a much-loved property in the north of Powys on the outskirts of Welshpool.

From the world-class garden, with its 17th century Italianate terraces and gigantic clipped yews, there are stunning views for miles over the picturesque countryside surrounding this Medieval castle. A visit can in itself be a boost to emotional wellbeing as we respond to the beauty of the gardens and engage with Nature.

Recently we were excited to hear about Wellbeing Wednesdays at Powis Castle, which are open to anyone and focus on improving mental health and wellbeing whilst being surrounded by the beauty of nature. We got in touch with Alison Dunne, Senior Volunteering and Community Officer there, to tell us more.

What is your role at Powis Castle? 

From being a history student to bringing my own children to visit, I have always enjoyed visiting Powis and other National Trust places. The different outdoor spaces and heritage sites gave us endless days out wherever we happened to be.

My role at Powis is to open up opportunities to different people through volunteering and to encourage local people to enjoy Powis and everything we have to offer at this special place.

Most of our visitors live outside our local area. Part of my role has been to connect with local community groups to find out what they feel is a barrier to them coming to visit us at Powis and trying to overcome those barriers so they can fully enjoy this fantastic place right on their doorstep.

Powis’ community ambition is to support the wellbeing of the local community and inspire people to become advocates of the National Trust.

What happens on the weekly Wellbeing Wednesday?

Wellbeing Wednesdays take place every Wednesday morning at 10am and are open to anyone who would like to come along and join in. Whilst for the most part the sessions will be a chance to soak up the beauty on a walk around our stunning gardens, we also have several special sessions planned.

To mark #MentalHealthAwarenessWeek, on Wednesday 17 May we held a Singing for Wellbeing session led by Cathy Beech of Angel Voices Singing. On June 14 we’re looking forward to a Mindfulness Walk with Catherine Waterfall from Good4Mind, and on 12 July we are running a gentle yoga session on the lawn in our tranquil Edwardian Formal Garden.

Where did the idea come from for Wellbeing Wednesday?

Following the pandemic, we recognised that there was a need for people to connect with nature to enhance wellbeing. This is the belief on which the National Trust was founded.

'The need of quiet, the need of air, and I believe the sight of sky and of things growing, 

seem human needs.’   Octavia Hill, National Trust Founder

After promoting the Wales Wellbeing Pass to local groups, we felt it would be good to have a designated time for members of those groups to come together, socialise, and share access to all that Powis has to offer. It’s important that those who are socially isolated or who may feel nervous about coming alone can enjoy an understanding and welcoming space.

Who can take part, is there a cost, and is booking required?

Everyone is welcome to come along and take part in our free Wellbeing Wednesday sessions, normal admission charges apply to non-members. No booking is required, just join us at 10am in the Visitor Welcome Cabin on the day.

What is the Wales Wellbeing Pass?

The Wales Wellbeing Access Pass is available to any group who lead activities that support the health and wellbeing of their members. At a cost of £45 per year, the pass allows groups of up to 50 people at a time to visit any National Trust Cymru site in Wales.

What are the benefits of joining in at the Wellbeing Wednesday sessions at Powis Castle?

The National Trust was established for everyone, for ever, and we’re delighted to be supporting the wellbeing of our local community, and working to ensure everyone feels welcome and can benefit from this special place. It’s fantastic to see the garden being enjoyed by so many local people.

It is widely recognised that access to beautiful spaces, nature and the outdoors has a positive effect on mood by offering sessions such as mindfulness, yoga and singing we hope we can encourage people to use different strategies to improve their mental and physical health.

Tell us more about working with Ponthafren and Credu

Our first community project was setting up the community garden here at Powis, which is located in an underused area of the garden, off the visitor route. Surrounded by ancient trees and next to a scenic pond, it is a haven for wildlife and a peaceful space to escape to.

Originally started in 2021 to combat isolation after the Covid-19 Pandemic, the community garden is run in partnership with Ponthafren as a place to gather, grow vegetables, fruit, and flowers, learn new skills, and spend time in nature. The garden group is now flourishing and it’s fantastic to see friendships building and confidence growing. People interested in getting involved can contact admin@ponthafren.org.uk for more details.

Credu carers expressed a need to access beautiful spaces both for respite from their role, but also as a place to bring those they care for so they too can enjoy open space and a warm welcome. We’re working with them to overcome access barriers, and to design tailored visits to meet their particular needs for example, by offering an autism friendly “quiet visit” for families outside of normal opening hours.

I’m now working in partnership with Oldford Integrated Family Centre to trial a new individual access pass. Based on the concept of social prescribing the pass will give access to individuals whose mental or physical health would benefit from access to nature and heritage.

Tell us about the specialist sessions you are arranging, including singing, walking and mindfulness

As part of our Wellbeing Wednesdays, and to mark #MentalHealthAwarenessWeek, on 17 May we held a Singing for Wellbeing session led by Cathy Beech of Angel Voices Singing.

Cathy said “I cannot wait to be surrounded by the beautiful venue of Powis Castle. I will be bringing my songs, guitar, backing tracks and vocal exercises to help you find your vocal joy. You don’t need to think you can sing, you just need to want to have some fun… it is about being in the moment and enjoying the ability to be present through singing. Please come and join me, you will have a fabulous, uplifting, life affirming time!”

As a special edition to our Wellbeing Wednesdays, on Wednesday 14 June we’re delighted to welcome Catherine Waterfall from good4mind.com to lead a Mindfulness Walk through the beautiful gardens here at Powis. Catherine’s guided walk will be an introduction to mindfulness which she says has proven stress-relieving benefits, particularly when practiced outdoors in nature. Catherine says, “As well as walking slowly and mindfully, I will be leading meditations at various points to savour the beauty of the gardens.” Come and meet us at 10.15am at the garden gate for a relaxing start to your day. It is free to join the guided walk, but normal admission prices apply.

Then on Wednesday 12 July we are running a gentle yoga session on the lawn in our beautiful formal garden.

What are the main challenges of your role?

The foundation the National Trust is to make “everyone welcome”, but this is not always as easy as it sounds and when I speak to some local groups I often find there are barriers that prevent some members of our local community from visiting.

My challenge is to identify what might be stopping them and then find a solution so that they do feel welcome, for example they may need access to a quiet space for a sensitive child, or level access to the garden to avoid our steep terraces. Of course, in the current financial climate, price is also a barrier, but we are hoping the Wellbeing Pass will overcome some of that pressure for community groups.

Tell us about some of the most rewarding work you have done at Powis Castle

The most rewarding work is often the most simple – giving people access! Powis itself does the rest. It’s been great to see the effect a visit to the stunning garden or the splendour of the castle can have on someone who has never experienced them before.

I’m particularly proud of the community garden. I have seen a really positive change and growth in its users over the years. Our Garden Leader, Cheri, was very unsure and lacking in confidence when she first came to the garden. Now she runs the group for Ponthafren and recently won recently won the Powys Association of Voluntary Organisations (PAVO) Volunteer of the Year for the “Excellence in Health & Wellbeing” category for her work.

Does Wellbeing Wednesday take place at other National Trust properties – for example, if people are on day trips or holidays?

Wellbeing Pass groups are welcome to visit other properties throughout Wales using their pass. We just ask them to book through us if they have a large group.

What are the National Trust views on boosting positive mental health generally as this relates to visitors, volunteers and staff?

From the National Trust website… Walking in nature for wellbeing | National Trust

“Spending time in nature can actually reduce anxiety and depression, according to the ‘Nature and Mental Health Report’ produced by mental health charity Mind. It also states that being outside in natural light can lift a person's mood, especially during the winter.”

Some good thoughts on here too… Everyone needs nature | National Trust

When you’re not working how do you enjoy spending your time?

I love being outdoors and enjoy walking, especially in beautiful scenery like the Lake District or direct from my door here in Mid Wales. I find I can lose myself in gardening and taking notice of what is happening in the garden throughout the year is a positive, uplifting experience. A garden is full of promise of better things to come. 

Many thanks to Alison for telling us about the Wellbeing Wednesdays at Powis Castle Garden in North Powys. If you would like to find out more you can email Alison - volunteeringpowis@nationaltrust.org.uk

My 2022 journey with Ponthafren

 

Here in Powys our mental health charities do some absolutely amazing work!

For our final post this 2022 we find out more about the impact of Ponthafren’s One to One Recovery Project from a recent client.

Where do I start? Maybe a bit of background?

In 2019 I was diagnosed with a Traumatic Brian Injury (TBI) and advised to medically retire by the Neuropsychologist. I didn’t feel ready at that time and the Neuropsychologist himself retired leaving me to negotiate my diagnosis and progression myself.

Fast forward to 2021. Having worked through the pandemic as a Diabetes Specialist Nurse, providing support and training to staff as well as initiating new protocols and treatments, I was finding things more and more difficult. I was feeling the effects of my TBI and was afraid of making a mistake or killing a patient.

At the age of 55, having worked as a nurse for 26 years, I made the difficult decision to retire and in December 2021 I was awarded a Level 2 medical retirement on 31.12.2021. This had two effects. First, it confirmed I had made the right decision but secondly, it also meant that I was no longer a nurse, had no purpose and no support to help me navigate the TBI effects and how my life was changing. I was a failure.

During early 2022 I was struggling to obtain my pension from the NHS due to a previous employer who had not completed the appropriate paperwork. I was unaware of any benefits I was entitled to, and I was also unable to navigate the communication with the pensions department, ex-employer, etc, due to my poor cognitive abilities and labile emotions. (Basically, I just fell apart when trying to talk to anyone).

After 3 months of trying to navigate everything on my own my mental health had deteriorated to such an extent that I thought the world would be a better place without me in it. I had nowhere to go and no one to turn to for advice or support. The Neuropsychologist was never replaced in our area, and whilst the GP was supportive he was unable to provide any help. I couldn’t talk to my family as I didn’t want to be a burden. I cried if anyone talked to me, I felt a failure and worthless, I didn’t know how to negotiate my own life, who I was or who I wanted to be. I was withdrawn, lonely and felt a failure.

I was aware of Ponthafren, the mental health charity in North Powys, as I had provided some training there in the past. However, I really didn’t feel they were for me as I had some preconceived ideas as to the clientele. I certainly wasn’t sure what they could do - if anything - to help me, but I had to try something or I would not have been able to go on.

So I contacted Ponthafren and within a few weeks they had offered me an appointment to discuss my needs and see if they could offer support. I wasn’t hopeful! Then I met my One to One Recovery Worker. I don’t think I got through the first few meetings without being a complete mess! Crying, unable to find the words I needed and being withdrawn.

Over time my One to One Worker helped me to navigate the pensions; she also spoke/emailed the ex-employer and helped support me to apply for benefits. She gave me the reassurance that I was not beyond help and provided emotional as well as practical support. I could not have done it without her.

Through my One to One Worker’s support and encouragement I was able to access some counselling and to attend a gardening group. Initially being part of the group was difficult. I was unable to concentrate fully on what was happening as I struggled in a group, especially if more than one person was talking. I was unable to keep up with processing the information and I felt I didn’t belong. Also I cried… a lot! But I persevered.

When we transferred to volunteer at another large local garden overseen by a charity I couldn’t even get out of the car! I couldn’t work out how to park…. I didn’t know how to find the toilets. I didn’t know anyone and felt out of place. Every time I saw one of the other volunteers I broke down and cried, but still I persevered.

Slowly, with encouragement, I was able to attend other groups and not fall apart. I still have mini meltdowns and get fatigued, and my emotions overwhelm me on occasion, but I now have a purpose. I feel welcomed by all at Ponthafren and would be lost without them.

Fast forward 9 months

I am now a regular volunteer with Ponthafren. I also attend Mindfulness once a month, Singing for Well-being on a Tuesday, Yoga on a Wednesday, and Gardening on a Thursday.

Recently I was asked to facilitate the gardening group to enable it to carry on as Adult Learning Wales were unable to continue providing support. I didn’t think I could do it, but with the encouragement and support I have received, and continue to receive, I have become a volunteer for the charity’s garden as well as for Ponthafren. I can converse with the group effectively; I have attended meetings with regards to the group, and although there were a few teething problems initially I feel I am now able to steer the group and help it to grow for other members of Ponthafren and people just like me because of my One to One Worker and the rest of the team at Welshpool.

Don’t get me wrong, I still have meltdowns and cry on occasion, but I am generally better able to recognise when I need to step away and when I need to ask for help from others. This is without doubt a definite growth for me. I have a purpose, I have somewhere that people ‘see me’ and accept me for all my faults along with some strengths that I have been able to develop along this journey.

I really can’t put into words how much finding Ponthafren has helped me and changed my life this year. If it wasn’t for my One to One worker and the amazing team at Welshpool, I wouldn’t be here in December 2022.

I hope to be able to continue to give back to Ponthafren and be an asset to them, to be able to help and support others in my own slightly broken way as a volunteer. Ponthafren is for everyone who needs a little support or has been a little bit damaged just because of life! If I could change one thing it would be the misguided pre-conceptions that some people have, myself included, around what Ponthafren is, who it can help and what they can offer. I sing their praise from the roof top when able and have pointed a couple of people in their direction already.

Finally, I would like to say THANK YOU, you really do not know how you have saved me and enhanced my life. Keep doing what you all do so well.

Find out more about Ponthafren’s One to One Recovery project.

Mental health charities in Powys - innovating for lockdown

Since the start of the Covid-19 pandemic I have been amazed by the speed and efficiency with which mental health charities across Powys have been able to adapt the delivery of their usual services to meet the demands of the “new normal”. Most have also developed new and innovative services. Like all of us the people running these charities have faced the sometimes conflicting challenges of trying to meet the needs of their members and clients whilst at the same time the requirement to safeguard their hard-working and committed staff and volunteers. 

The headline news is that - whether online, on the phone, or even - at a social distance - providing a face to face service, your mental health charities are still there for you.

Here are some of the changes they have made over the last four months. These changes are to help support people’s general wellbeing during this difficult time but also to continue addressing more serious underlying emotional distress whether related to Covid-19 or not.

Mid & North Powys Mind

Mid & North Powys Mind staff pre-pandemic

Due to the pandemic we had to close all of our in-person groups and our building to the public, but we have been supporting people on a one to one, remote basis instead (phone, WhatsApp video call, text, etc). We have also continued to support new people during this time. 

We moved our training courses online straight away and have been delivering these via Zoom video conferencing. Courses have included: Hypnotherapy for Relaxation, Recharging & Healing, Stress & Anxiety Management, Keeping Mentality Fit and we have Managing your Emotions running in July. The Mums Matter courses are delivered online now as well, along with a number of regular Mums Peer Support groups across mid & north Powys.

Mid & North Powys Mind continued doing in-person crisis work from the start of the pandemic, for the people that needed that additional support. And now we are moving to a more mixed approach of part in-person work, outside at a social distance, and part remote work, with people. This will much better enable us to support new people, as it is so much easier to build an open and trusting relationship in-person and keeping the part remote element will enable us to have a space to share very sensitive or confidential information, which is not always possible outside.

Our Blended Online Cognitive Behavioural Therapy service, normally based at GP surgeries, has also moved remotely and is now open to referrals directly from the public, without the need to see your GP, which is a great step forward. We are also planning new Facebook Live broadcasts to showcase CBT and Silvercloud.

Facebook Live broadcasts have been incredibly popular. We've got three live shows running weekly at the moment: Tai Chi, Hypnotherapy for Relaxation, and Mindfulness. They have been getting over 1000 views per broadcast, 18,000 unique viewers this month alone and some really positive feedback. So we're expanding these broadcasts to include an introduction to CBT & Silvercloud, creative writing and general wellbeing tips from our THRIVE course. We have also started a Facebook chat & support group for our service users.

Our counselling service has moved to remote methods as well – mainly phone and WhatsApp video call. We have been lucky enough to secure a small amount of additional funding to expand this service.

We are working with Adrian Jones at Supporting People, who has a small pot of funding to enable Information Technology (IT) access for service users. That's been really good to help some of our service users get online, plus donated laptops from the Media Resource Centre, for our members.

Within our Outreach Groups, there are lots of people who are very vulnerable to the effects of Covid-19, and some people who are shielding. I think it's particularly hard on them because they're really missing the groups and social contact. We've been doing phone and virtual support, but many don't have internet access or have the tech skills to use online methods of communication. Recently, as lockdown restrictions have been eased, we have been supporting them to meet their peers in their gardens, to help them to feel more connected.

You can get in touch with us by messaging our Facebook page, calling the main number: 01597 824411 or texting: 07539 870 010.

Ponthafren Association

Claire Cartwright, Ponthafren Association Director, makes a dragon mosaic

At Ponthafren we were able to adjust very quickly to a virtual way of working.

All of our core services have continued, albeit in different ways, as well as maintaining contacts with those who need our services.

Our counselling services are continuing and what's been interesting is that there is 97% attendance at the moment, which is remarkable. This is something we are monitoring as we consider how and when we re-open the Ponthafren sites. I’m sure that some services will continue to be virtual whilst having a coordinated approach. The feedback of the virtual services has been extremely positive.

We have upped our social media presence since we've been in lockdown. So for Mental Health Awareness Week we talked about the Five Ways to Wellbeing each day. We encouraged staff to share their experiences during lockdown whether it was learning new skills, keeping in contact with others, being kind and being active. James did a marvellous job in scheduling the posts on numerous social media platforms.

In partnership with Adult Learning Wales we are continuing our life skills courses. The courses cover topics such as Coping with Change, Stress & Anxiety and Resilience & Emotional Wellbeing training online via Zoom.

We are also facilitating volunteer training. So far, it’s working really well in small groups – it can be tiring for the tutor but we always have a staff member in the sessions to help in case anyone needs particular assistance.

A really positive outcome of the forced lockdown has been the informal partnership formed in a direct response to the Covid situation in Newtown. The team involves working with the PAVO Community Connectors, the Town Council, the Salvation Army and one of the local churches. We were meeting daily but now twice a week. We've got 17 Angels working under the network, and approximately 150 Cherubs, who have all responded to the call out for help to help others in the locality. Ponthafren looks after the telephone line and helps to coordinate any call for help. For example: shopping, advice, picking up prescriptions, access to FREE food and specific support. Newtown is providing over 5000 free meals per week via local businesses and community groups.

We're also working with businesses as well, finding out how they can support the community and how we can support them. It's just having a really good community feel which is going to be really beneficial going forward. We've never had this many volunteers come forward in recent times. We really want to capture that and move forward with it.

But now my attention is to how and when we can reopen the Ponthafren sites whilst providing a safe environment for all; it’s going to be a challenge but one that the Ponthafren trustees and staff are keen to do as quickly as we can. Services and the setting may look different but the object of Ponthafren is to provide a caring community offering support to those in need and to promote positive mental health and well-being for all.

Oh, and I nearly forgot we are in the process of purchasing the Armoury in Welshpool. This will enable us to provide an exciting schedule of activities and will provide us with the space to respond to need in the locality.

We’ve been busy!

You can get in touch with us by messaging our Facebook page, calling the main number: 01686 621586 or emailing: admin@ponthafren.org.uk

Brecon & District Mind

Green Minds project, Brecon & District Mind

All our support is provided remotely by phone or online video call. We had some good news recently as the National Lottery is to fund our counselling service to expand it further for a year. The Green Minds project is very busy. They have set up their own website so that they can have interactive sessions on gardening and growing. They are going to be one of the first groups to do some 1:1 work outside using Brecon Cathedral’s walled garden. 

The Mums Matter Programme is now online. The mums’ support group is still happening on Zoom and that has been quite popular. There were some Mindfulness videos which went out in the beginning. Our Blended Cognitive Behavioural Therapy and our Social Prescribing projects are continuing remotely. Referrals to Mums Matter can be emailed to: mumsmatter@breconmind.org.uk

Active Monitoring is returning as Mind Cymru were successful in sourcing funding from Wales Council for Voluntary Action. The model has been adapted so that it can be used by phone, Zoom and WhatsApp starting 15 June across Powys (including Mid & North Powys Mind and Ystradgynlais Mind). We have three practitioners in place in our area and we're taking referrals and they can come from anywhere including GPs and self-referrals. Please email referrals to: activemonitoring@breconmind.org.uk

We have a YouTube channel where we have Mindfulness videos. We have a Covid-19 closed group on Facebook where people can share their concerns. We are posting a regular photo challenge on our Facebook page as well as keeping Twitter and Instagram up to date.

Val Walker, CEO said “For the first 10 weeks it was worryingly quiet. I anticipated the quiet but not for that long. But now, all of a sudden, requests for support are coming in. A police officer requested that we actually go out and see one of our clients. We did a face-to-face session outside which made me think that it was absolutely necessary for us to start thinking about going back to this way of working because that one person was so different after that face-to-face meeting. As some people don't like talking on the phone, our 1:1s will start on a gradual basis outside.”

You can get in touch with us by messaging our Facebook page, calling the main number: 01874 611529 or emailing: info@breconmind.org.uk

Ystradgynlais Mind

Ystradgynlais Mind receive a donation from Cwmtwrch Rugby Football Club

We're really pleased with how we managed to roll out our services to people during lockdown. Our biggest concern really is the people who are the most vulnerable in our community who would not normally attend our services. They tend to be older and don’t have access to IT. We managed to get some funding for some extra staff hours so that they can have more telephone support and we’re also trying to link them up so that people can stay connected.

At the beginning we worked really closely with the local Community Connector to do shopping and pick up prescriptions for people. We had an initial avalanche of referrals but that has slowed down. Our staff were all set up with laptops and filing cabinets to work from home.

We've been working quite closely with the local rugby clubs. And we had some extra funding for our Mums Matter course. This continues every Tuesday afternoon, and those in the peer group are still supporting each other. One of our members is writing a blog post every week.

We provided some Suicide Prevention training with the rugby clubs. Then they got together and did a 4,000 mile virtual journey from Cardiff to Scotland and they raised £2,000! So this brought in a lot of attention including from some celebrities in the rugby world. It’s raised our profile massively in the community.

Plus we had a grant from Mind Cymru for laptops for those without access to IT. One of our trustees was able to distribute those to try and reduce the impact of digital exclusion.

One of our Social Prescribing clients talking about the support we have given him during the coronavirus outbreak:

"I want to tell you how much you both have helped me over this difficult time. It would be so much harder to deal with all of this if I couldn’t speak to you both on your work phones. I can’t imagine how my emotions would have been without you both helping me.

I want to tell you both how helpful and understanding you have been to me, it’s hard for me to put into words how much you’ve helped me. Without the both of you my stress levels would have gone up and up. The support you have given me has been brilliant."

You can get in touch with us by messaging our Facebook page, or using the contact methods on our Contact us page.