New Year Nature challenges for improved wellbeing

Plast Off! litter pick - Radnorshire Wildlife Trust volunteers

It can be easy at this time of year to retreat into a cosy home or bury ourselves in work. Living through some of the shortest days of the year in challenging weather conditions can seem relentless sometimes (though - fingers crossed - we are promised a drier spell is on the cards for the rest of January 2024!) And winter weather conditions can definitely impact on our mental health. So, what can we do to renew, refresh and generally feel better about life at the start of 2024?

For some people, after the excesses of the festive season, it’s time to take on a new challenge

This could be changing or adapting our diet with a dip into Veganuary “for a greener planet, lower food bills, better health and kindness to animals”.

Giving up alcohol for January is also a popular option with Dry January encouraging growing numbers to go sober to start the new year “for a body and mind reset”. Others determined to improve both their physical health and emotional wellbeing opt for new exercise routines - perhaps they join a gym, try a new sport or sign up for online classes or the local weekly Parkrun.

Yet another option, and one we want to explore more here, is getting outdoors to appreciate and do our bit for Nature in this, our wonderful county of Powys!

Here are some activities, (along with details of helpful organisations), that can encourage just that, with the added benefit of social interaction in most cases for those that want to make new friends (or just meet up with family and friends to take part). Litter picking, bird watching and wildlife walking are all suitable too for those needing some space, perhaps time for themselves to recharge their batteries, after a busy or draining festive time - many people have to work through the winter break after all!

Plast Off! litter pick - Radnorshire Wildlife Trust - 13 January

Kick-start your New Year with a litter pick and do something positive for local wildlife! Join Radnorshire Wildlife Trust and the Lakeside Boathouse on Saturday 13th January in Llandrindod Wells anytime between 10am until 1pm. Free hot drinks will be provided for those taking part!

Plast Off! is a Wales wide event, organised by Stand for Nature Wales youth groups around the country. The aim is to remove plastic and other litter from the environment that could cause harm to our wildlife.

There is no need to book this event, just turn up! This event is in association with the Lakeside Boathouse.

More information HERE.

Big Garden Birdwatch from the RSPB - 26 - 28 January

Join the world’s largest garden wildlife survey!

Every year, hundreds of thousands of nature lovers take part, helping to build a picture of how garden birds are faring.

All you have to do is spend an hour watching the birds in your patch, between 26 and 28 January, and record the birds that land (so not those which just fly by). Then you can record your sightings on the RSPB website.

Last year half a million people took part in the Big Garden Birdwatch recording an amazing 9.1 million birds! House sparrow took the top spot. Which birds will you spot on your patch this year…?

More information HERE.

Wildlife walking - Winter Bird Walk in Builth Wells with South & West Wales Wildlife Trust - 10 February

A four hour walk from Builth Wells to spot resident and visiting winter birds with the County Recorder for Brecknock, Andrew King. With a mixture of habitats including the River Wye, woodland, and farmland there is a chance to see a wide variety of birds.

Please bring your own binoculars and wear warm wet weather gear and appropriate footwear. Also bring some snacks or lunch and a drink. Please note that dogs are not allowed on this walk.

More information and booking online (essential) HERE.

Nature reserve maintenance - local wildlife trusts, ongoing

Our local wildlife trusts are always on the lookout for keen volunteers to help look after the many and varied reserves in the county. What better way to keep fit, meet like-minded people and see some of the stunning wildlife we share this beautiful county of Powys with?

If you are interested then contact your nearest wildlife trust:

North Powys - Montgomeryshire Wildlife Trust

Mid Powys - Radnorshire Wildlife Trust

South Powys - Wildlife Trust of South & West Wales

Spring Clean Cymru with Keep Wales Tidy - 15 - 3 March

Spring Clean Cymru is part of the Great British Spring Clean, the nation’s biggest mass-action environmental campaign.

7,000 “litter heroes” collected more than 4,000 bags of litter and recycling last year!

“Keep Wales Tidy believe that everyone deserves to live in a community they can be proud of but according to UK figures, less than half of UK adults (43%) currently agree that they feel proud of their community.”

Litter picking is a simple action that anyone can do to make an immediate and visible difference to their area.

If you want to be one of the first to pledge your support, you can register your interest HERE. More information coming in February 2024!

These wonderful voluntary organisations have contributed a huge amount of energy and enthusiasm into organising these events - so let’s support them, wildlife and the environment, whilst at the same time boosting our own positive mental health. Whilst all these events are free, donations are welcomed.

Finally Happy New Year 2024 from everyone at PAVO’s mental health team! 

We’d love to hear more if you have ideas about getting outdoors in Nature, 

to help the local environment and boost your wellbeing. 

Let us know in the comments below.

Welsh Three Peaks challenge: raising morale, money & mental health awareness

 

Jamie Love works for the Newtown-based yacht company Makefast as the Health, Safety and Facilities Manager. Earlier this month he and 23 intrepid colleagues decided to take on the Welsh Three Peaks Challenge to raise money for three nominated charities (raising more than £3,500 so far), one of which is the north Powys-based mental health charity Ponthafren Association.

After spotting details of their adventures on social media, we decided to find out more about the company’s motivation in taking on the challenge, and what they learnt from their experience.

Jamie Love, Makefast's Health, Safety & Facilities Manager

First of all, what is the Three Peaks Challenge?

There are three different Three Peaks Challenges – a national one, a Welsh one and a Yorkshire route. We decided to take on the Welsh challenge which is ascending Snowdon, Cadair Idris and Pen y Fan in the Brecon Beacons. These are the highest peaks in Wales and include a total walking distance of 17 miles (27.4km) and an ascent of 2334 metres (7657ft). We talked about doing it in 24 hours.

What inspired you to take on the Challenge as a group of work colleagues?

After joining the company in October 2020 as Health, Safety & Facilities Manager I realised that because our staff are split between 2 buildings, there was an opportunity to bring people together and connect on a personal level as well as through their working day.

It was all about trying to find an event to get everyone together and this seemed to meet the bill. People have different fitness levels so there was definitely that sense of connection that you get with people supporting each other.

Llyn Llydaw on the route up Snowdon

Did you do much training prior to the Challenge?

As a runner myself I already take part in a lot of different events as do a few of my colleagues. However, the group was predominantly made up of people who went from doing nothing to doing some serious training for the Three Peaks.

Staff members trained at weekends and evenings, mainly by walking. We started initially in November 2020 when the Challenge was first announced. Training really picked up around March this year and when the weather started to improve, and the days were longer, we were able to get out even more.

It brought a lot of families together during the period of the Covid lockdown. People took their kids out walking and explored places that were local to them that they hadn’t seen before.

Tell us about the Challenge. How did it go?

It was hard work! It was really really good though! We set off at 6pm on the free coach (with driver!) provided by Tanat Valley Coaches and headed up to North Wales. Immediately as we started up Snowdon you could see groups forming of different people. Some were faster and headed off ahead with the slower groups at the back with a back marker.

The weather was quite bad - heavy rain and strong winds. Plus, the first ascent was through the night! But we made it! We finally finished at about 2.30am and were back on the coach for something to eat and drink before heading straight down to mountain number two - Cadair Idris.

Success on summiting Snowdon! 

On arrival at Cadair Idris the weather was even worse – the wind was more intense as we set off at 3am. Cadair Idris is not as high as Snowdon but a longer walk and definitely more challenging. It’s a lot more demanding on your body and we’d already done Snowdon. We picked up a few injuries along the way - people’s knees were aching by this point and some had blisters.

We arrived back at the bus after a successful climb and at 9am the driver took us straight down to South Wales to complete Pen Y Fan. Luckily the weather had eased off a lot by then. There was hardly any rain and it’s a bit easier – more of a steady walk. We took the route up from The Storey Arms and headed up over Corn Du to the summit. We talked a few strangers into sponsoring us up there and then took a different route back down to finish at 3.30pm. I had my dog Gilly, a springer spaniel, with me all the way – she runs everywhere with me!

Even with the travel back up to Newtown we’d completed the Welsh Three Peaks Challenge in 23 hours in total. One of the group needed help coming down from Cadair Idris having injured their knee but everyone else made it. Back at base at Makefast we enjoyed celebratory drinks and a hog roast, and handed out medals and certificates.

What was the most challenging part of the Challenge?

Probably Cadair Idris was the hardest part – it was definitely the longest. On a good day it’s one of the best walks to do as the views are amazing. But the weather and the time of day made it the hardest of the lot. Everyone would probably agree – people were cursing me for dragging them out! But at the end everyone was really proud of themselves for completing the climb.

What was the most rewarding part of the Challenge?

For me it was getting off the bus at the end and seeing everyone really happy and positive about what they’d done. Even though there were complaints of sore bodies and tiredness there was no one without a smile on their face.

Now I can see people round the factory walking past and talking to each other where before they just walked past and paid no attention. The Challenge definitely had the effect I wanted it to in bringing people together. Even people who didn’t take part played their part by talking about it and getting involved in it.

They made it! The summit at Pen y Fan

How did you choose the three charities that would benefit?

All three charities were chosen by the people taking part in the event whose lives have been affected in some way and helped by these charities.

Macmillan - a lot of people in the workplace have been affected by cancer – either themselves or their loved ones.

Designability – they make powered wheelchairs for physically disabled children. A small charity that played a big part in one of the team’s lives.

Ponthafren Association – I wanted to do something for a mental health charity. The whole challenge focused around mental health and wellbeing – bringing people together and lifting morale. I’m a mental health first aider – I was in the army and dealt with a different side of mental health in the forces. It’s a huge part of my life and something I’ve been conscious of through my whole working career from the age of 16. Ponthafren being local - and knowing the work they do – it couldn’t have been a better choice for me.

What was it like taking on the Challenge as a large team group?

Harder than I thought! When I first had the idea I thought it be easy – a walk in the hills for few people.

But there was a lot to think about - like making sure people had the right type of kit to cope with the different weather conditions. It was making sure people were aware of that, and checking they had the right food and nutrition.

I gave myself plenty of time to organise things which was good. And I couldn’t have asked for more support from Makefast. All the directors supported us all the way. They paid for all the food and the medals. They did so much.

How does taking part in a Challenge like this help reduce the stigma regarding mental health in our community?

When we started planning we asked people which charities they’d like to support. Many were not aware of Ponthafren. Once you explain it to them it leads on to more conversations about mental health.

Also people realised that doing something can help them feel proud of themselves. Suddenly they’re all talking positively and they know they can talk about mental health. I had my GoPro camera on for about 80% of the walk. Listening back there were lots of conversations that revolved around mental health. People realised that they can talk and that people will listen. It doesn’t need to be a trained counsellor you can talk to anyone about mental health. It’s helped a lot in that way.

What impact did taking on the Challenge have on your own and your colleagues’ mental health & wellbeing?

For myself it made me realise that I can do more than I thought through organising things, by bringing people together. I felt really good about myself. Doing something for so many people.

Everyone else has realised how much of a benefit getting outdoors helps. Lot of people have taken time out for themselves this year which has really benefitted them. Taking just half an hour a day to yourself can really help. You don’t have to shut yourself away from your family you can go for a walk. That’s all we really did was go for a walk.

Do you have any tips for other organisations or companies planning to take on a similar challenge?

Do it! Just don’t think about it. Just do it. Pick a challenge. Set a date. Go for it!

We’ll be doing something every year now with a focus on mental health.

I’ve had a few ideas about possible walks / challenges / camping trips / boat themed ideas to tie in with the company’s work. And we’ll be working on it for 2022’s challenge. So watch this space!

Big thanks to Jamie Love for telling us all about Makefast’s experience taking on the Welsh Three Peaks Challenge. You can still donate on the Makefast Sponsor Me page and see more photographs on the Makefast Facebook page.

Owen's 5 x 5 Ways of Wellbeing: Part 3

by Owen Griffkin

Mental Health Participation Support Worker

In Part 1 of my series I looked at how to Connect. Part 2 was all about Keep Learning.

Number 3 in our series on practical ways to follow the Five Ways to Wellbeing plan is Take Notice!

According to the mental health charity Mind reminding yourself to ‘take notice’ can strengthen and broaden awareness. The research shows that being aware of what is taking place in the present improves wellbeing. It’s thought that becoming more aware of your surroundings in turn leads you to become more self-aware, and allows you to have a better understanding of your motivations, and helps you make positive choices.

This might actually be the easiest of the five steps to implement, as it can be something as simple as changing your route to work/school run. So here are 5 ideas for you to try out yourself.

1. Leave your phone at home

This one is self explanatory - leaving your phone at home might mean that you aren’t wandering around checking email, being interrupted by a Facebook notification that is of no interest to you, or if you’re in a social situation you might engage more with your friends or colleagues. I do this a lot and it works a treat (admittedly I usually leave it by accident). Once you lose that 'no-phone' anxiety then it becomes quite enjoyable, and will help some of the other ideas in this article. Except for...

2. Bring your phone out with you

"What? But you just said leave it at home?? I’m confused!"

Yeah, phones are a big barrier to becoming aware of surroundings, but they do have a great feature, which can really help you notice the world around you. The camera. There was a recent challenge shared on social media which encouraged people to post 7 black and white photos in 7 days. Taking photos of your daily commute, using one of those fancy filters which seem to be the norm on all social media pics, really gives you a new eye on what’s around you, and allows you to maybe see something beautiful that wasn’t there before.

I had a quick go at this myself, and you can see a sample of my pics that I did around the photogenic offices of PAVO. Very arty.

3. Start a bullet journal

I recently started a bullet journal, after my partner and others raved about theirs for ages. It’s a simple idea; imagine a superpowered, creative, analogue diary. It’s simple to set up, and the more time you put into it, the more info you can pack into it and usefulness it can bring.

Bullet Journal by Eleanor Outram-Rees

My artistic talents are pretty low, so mine isn’t the most beautiful work ever, but I have seen examples of other people's that are creative and useful. As well as helping with future planning, which is a great help to wellbeing, it also allows you to record thoughts, ideas and feelings to reflect on later. 

It’s explained in much better detail by the creator Ryder Carroll on his website Bullet Journal.

Bullet Journal by Jessica Rose

There are also two great Facebook groups you can join for inspiration and advice: BuJo (Bullet Journal) Beginners and Bullet Journal Junkies UK.

4. Take a walk on the wild side

I usually drive my daughter to school due to time issues and the fact it is just that little bit too long to walk. However on the occasions when we do walk together it is a much happier time. We have longer conversations that we wouldn’t have in the car, and everything seems a bit less hectic. Even on my own, a walk instead of a drive leaves me feeling relaxed and helps with my mindfulness. SO if there is a journey you regularly make by car, that you could actually walk, give it a try every so often. Another tip is to change your route up, and go a way you don’t usually go to add extra ‘awareness points’.

5. Notice the seasons

I’m a city boy by birth and upbringing, and one of the things I’ve noticed and enjoyed most since moving to Powys is how much more noticable the changes in the seasons are. Take a walk and take stock of the landscape and nature, then repeat this over a period of time. Maybe you could even record it creatively, either by drawing, or writing about how it makes you feel. You can also combine this with the photo challenge, taking pictures of the same scene over time and building them up into your own personal work of art.

I really appreciate this ‘way to wellbeing’ as Powys is the perfect place to take comfort from your surroundings and there is always something or somewhere new to see. It’s a cheap and easy way to improve your wellbeing just by taking a step back and contemplating and reflecting on your own feelings. Now I’m off to go and look at all the fresh snowdrops and crocuses/croci and wait for spring to arrive properly.

Is that cup of coffee really blue....?

The Five Ways to Wellbeing was devised by the clever folk at the New Economics Foundation and is supported by Powys Teaching Health Board and Public Health Wales.

Favourite walks for Christmas 2017

In the past our festive blog post has featured Our Alternative Christmas, Havin' a Comedy Christmas and Top 10 Tips to Survive Christmas. This year my PAVO finance team colleague Lisa Banfield suggested favourite walks (and a bike ride!)

As I write it's pouring with rain outside after several cold bright days of snow which turned Powys into a winter wonderland. So, stay safe, but if possible take the opportunity over Christmas and New Year to head outdoors, get those leg muscles working, some fresh air in your lungs, and rejoice in some of the amazing scenery right on our doorstep (and a little further afield in one case).

Here are my colleagues' top suggestions:

Owen Griffkin - Mental Health Participation Support Worker

Title: My Dog Walks
Route length: Anywhere between 0.5 - 5 miles
Time: 10 minutes - 2 hours
Start/finish: Llandrindod

The walk
I’ve had my dog Honey Lemon Squash Meringue - Honey for short - a cockapoo - for just over a year now, and although my daughter and partner promised to do the bulk of the walking, it has generally fallen on me to do the early morning and late evening walks. Not that I am complaining, as I get to see some beautiful sunsets, sunrises, and the passing of the seasons and the effect on the landscape. Most of my walks take in Rock Park, so this autumn has been spectacular, with beautiful colours falling from the trees and covering the ground in a different way every day. I also appreciate the different routes you can take from Rock Park - take a walk to Lovers' Leap for great views towards Howey and Newbridge, or venture past the old bakery and up to the Lake. This means no two walks are the same.

The dog loves it too, and frequently jumps into the stream, no matter what I try to do to stop her.

Impact on my wellbeing
Having a dog, and being made to leave the house first thing is a great way to start the day, and definitely helps with at least two of the Five Ways to Wellbeing - Be Active and Take Notice.

Lisa Banfield - Finance Officer

Title: Newtown - Pwll Penarth Nature Reserve by bike (or you could walk)
Route length: 4.6 miles (7.4 kms)
Time: 1 hour approx (longer if walking)
Start/finish: Suspension bridge, Back Lane car park, Newtown

The ride
This is an ideal bike ride to suit a range of ages and abilities (good for confidence building too if you’re new to cycling!) as it is all on a generally flat surface and no roads.

The bike ride starts at the suspension bridge in Newtown by Back Lane car park where you will see a (faded) fingerpost. Follow the path going under the traffic bridge, along the river, up, and over the bridge by the gravel car park. After crossing the bridge turn left down a short bank (Route 81 National Cycle Trail) and follow the path alongside the river. Go through the gate at the end of the path and under the pipe bridge and past the ‘Old Pump House’ on your right.

Continue on the path passing a small parking area near Llanllwchaiarn marked by a finger post.The path follows the line of the old canal and you will soon pass another parking area connected to the Llanllwchaiarn to Aberbechan road and a fingerpost.

Go through a gate passing the sewage works on your right, across the lane and continue along the footpath. Pass the old Dolfor Lock on your left and the Pwll Penarth Nature Reserve is on your right through a gate. The bike ride ends here so turn around and retrace your tracks back to the beginning.

Although you can continue further if you wish, as this is part of the Route 81 National Cycle Trail Aberystwyth – Wolverhampton.

Impact on my wellbeing
I feel this is a nice easy bike ride and gives me time to destress and take in the views and sounds of the lovely surroundings.

Freda Lacey - Senior Officer, Health & Social Care

Title: Crunching the Shells
Route length: About 3 kilometers
Time: 1 hour (depending on how long you spend looking at or for shells, stones, drift wood, slimy seaweed)
Start/finish: Woodstown Beach, Waterford, Ireland, but Ynyslas/near Aberystwyth just as good!

The walk
I grew up the near the sea, it has always been a part of my life. I need to scent seaweed strewn over rocks, crunching the shells walking along the shifting sands, picking up a coloured stone and rubbing it imagining where it has drifted in and landed from, spotting bits of wood re-imaging shapes and faces, the wind battering me from the front and compelling me from the back when I turn around, the sound of crashing waves, or the slurp and swish of gentle tides... The experience of walking along the beach takes me back to childhood and time with family, mostly spent sand digging or tidal pool shopping, but also takes me away now on tides of time, past and present. 

Impact on my wellbeing
The walking activity is for me a side benefit of the experience of beach combing, it’s the draw of the sights, smells, touching, leaning into the stinging wind and relief of the vigorous pushing wind that for me sums up the tingling feeling of wellbeing and renewal once I’m back inside. For me, it’s an activity where I bring the outside in and the inside out…

If you go to Ynyslas, I’d suggest going at ebbing tide, park on the beach, take the “Board Walk” into the sand dunes.

Jane Cooke - Senior Officer, Mental Health

Title: Llanwrthwl to Cwmdeuddwr
Route length: approx 2.5 miles to Cwmdeuddwr
Time: Takes me ages - I’m slow & creaky!
Start/finish: Llanwrthwl (if you catch a bus back)

The walk
From our track you can see the first part of this walk; of the many walks I have done and loved, this is one of the reasons that I like this particular walk, in some ways I keep it in my sights. The walk starts in Llanwrthwl, just off the A470 between Newbridge on Wye and Rhayader, climbs up along a track that on the lower section passes through a bank of Rhododendron. Conservationists of course loath R Ponticum, a thick leaved thug that shades out competition and spreads across hillsides, the leaves shrugging off conventional herbicides. But like many plants that we now demonise, in itself it is beautiful and in the spring when the blowsy purple blooms are at their best, I can see this haze of colour from our track.

Climbing higher the route passes Cefyn, surely one of the highest holdings in the area. Highland cattle and shorthorns are well equipped to tough out the weather here and can often be seen grazing the tough Molinia grass. After the Cefyn the path levels out and before long there is a lichen covered finger post inviting the right hand turn that we always take at this point. This marks the highest part of the walk and I like to linger here. With my creaky knees I no longer do the high and challenging hill walks that I used to love. The experience of being at height, the particular feel of the wind as you approach a high point, standing on a ridge looking in all directions are all joys of upland walking; this walk is manageable for me now and also gives me the chance to experience these moments.

Heading down hill there is a choice of a delightful meander through woods managed by the Woodland Trust, or following the edge of the wood down to a minor road. From there you walk along a short stretch of delightful minor road before crossing the river Wye over the lovely Glyn bridge, a suspension foot-bridge. Passing Glyn Farm you are then on the last leg, along another minor road, dropping down into Cwmdeuddwr and the Triangle Inn. If you have timed things well there is time to stop for lunch and a well earned pint before catching the bus back to Llanwrthwl to pick up the car.

Impact on my wellbeing

It certainly is ‘active’! It enlivens my capacity to take notice as I stop and take in all that is around me and relish the wind and the sounds of the high ground.

Jackie Newey - Information Officer, Mental Health

Title: Llyn Clywedog circular trail
Route length: 2.5 miles
Time: 1 - 2 hours as plenty to stop and look at on the way round.
Start/finish: Take the B4518 from Llanidloes, turn left on the circular road around Llyn Clywedog. Drive up past the dam and 500 metres further to a layby on the right where the walk starts and finishes.

The walk

Llyn Clywedog reservoir was created in 1967 when the River Clywedog was dammed to alleviate flooding in the Upper Severn Valley. This is a short walk around a narrow peninsula of land shooting out into the reservoir. It boasts some incredible views across the reservoir in all directions, to the surrounding mountains soaring high around, and at lower levels the Clywedog Sailing Club on the opposite shore.

The signposted track is up and down dale, but well trodden, though unfortunately not accessible to wheelchairs. We often go with extended family and their children and particularly enjoy resting on the narrow beach half way along where we do a spot of bird watching - identifying buzzards and red kites amongst others. Most times we seem to have the whole peninsula to ourselves - to climb windblown trees and pick up pine cones, to feel the breeze on our faces and watch the clouds scudding for miles into the distance. We always thoroughly enjoy ourselves.

Impact on my wellbeing

This walk is local to me but could be a million miles away! Mother Nature is usually on top form and I feel truly grateful to be alive and experience all she has to offer on the day.

Do you have any favourite walks or bike rides you could recommend? Let us know in the comments section below.

A Merry Christmas and a Happy New Year to all our readers!

Walk and Talk - a dementia initiative

This week’s guest author is Heather Wenban, the Project Development Officer – Dementia Care, at Powys Teaching Health Board. I first heard Heather speak at the Dementia Supportive Communities event in North Powy in 2016, and later found out that she had set up a “Walk and Talk” group in the area for people with dementia, those close to them, and staff members. Following a successful season of walks in 2016, this year’s programme is about to start with the first walk scheduled to take place during Dementia Awareness Week 14 – 20 May 2017. Heather says: “the walk will take place in Newtown leaving the Gravel Car park (the smaller car park) on Tuesday 16th May, at 2pm. This will be followed by tea in the Elephant & Castle. All welcome to join the group.”

Over to Heather to tell us more about how the Walk and Talk group came about:

Whilst I was working as part of the Adult Mental Health team in Shropshire I became involved in the regular Walk & Talk groups they initiated, during the summer months. They were facilitated by a variety of staff members from the clinical psychologists, mental health nurses, occupational therapists, and support workers and normally had 3 staff attending each walk.

Heather Wenban

The benefits were obvious from the outset. Some were excited about where they would be walking that day and the challenge it may bring, others may arrive looking a little depressed and apathetic and wondering why they had come and others came for the meal we would have when we finished!

When I began my role as Dementia Adviser nurse in North Powys, and having seen the benefits of this type of group, I believed that this would be appropriate for our older population and those living with dementia and we could adapt it to meet their needs.

The young onset dementia nurse and I discussed the idea with our carers before running the group to gain a feel for their interest and it was met with very positive comments. The feedback we received whilst it was running was also very positive and they didn’t want it to end as the autumn months were approaching! They felt it gave them the opportunity to talk with others in similar positions and doing it informally, as they were walking, encouraged openness. The carer felt it made the person with dementia calmer and they appeared to feel relaxed and felt no pressure to participate. They would enjoy listening to others talk and always enjoyed walks where water was visible.

As staff we would have background knowledge about the person and this enabled us to talk with them about things that mattered to them. For example, we might talk about their previous work experience or hobbies that they used to enjoy. One of our carers was a local historian and he shared information about the local communities in which we were walking. It would also alert us to any potential crisis situations and we were able to address any issues and reduce the risk of carer breakdown and potential hospital admissions.

It is so important to engage people with dementia in social activities that enrich their lives and stimulate engagement. It benefits mental and physical health and gives people a sense of well-being and improves their quality of life.

Research now supports improved:

Emotional state, reduced stress, agitation, anger, apathy and depression, physical health, skin health, fitness, sleeping and eating patterns, verbal expression, memory and attention, awareness, multi-sensory engagement and joy, wellbeing, independence self esteem and control, social interaction and a sense of belonging. (Greening Dementia 2012).

These are two quotes from the person with dementia and a carer's perspective from the Natural England commissioned report “Is it nice outside? – Consulting people living with Dementia and their carers about engaging with the natural environment” (2016).

“What it is, the fact that if you are out in the open area, it brings a whole new perspective to how you feel, you are not in an enclosed space indoors where you are thinking well, this is my world, that’s their world out there. You go out into their world, as one might say, you enjoy walking, swimming whatever, anything which gives you more exercise to the body, actually exercises the mind as well and fresh air is excellent for people with dementia of any sort because mine should be getting worse all the time but it’s not. It is staying stable and as a result I am still walking, volunteer walk leader and I thoroughly enjoy it, I now walk about 60 miles a month on average.”

“So we just used to walk the streets literally just walk round and round and round until he felt better and… it could be any time of the day or night and that really helped him to be outside… it helped him to calm down again and I don’t know how it worked but it did I guess it just put his mind in a different place.”

The benefits of this group are obvious from both a research perspective and for the mutal benefit of carers and the person living with dementia, in maintaining both their physical and mental health.

Many thanks to Heather for telling us about the Walk and Talk group in North Powys. As soon as we have further dates for the 2017 season they will be added to the Powys Mental Health website events calendar.

Brecon & District Mind - Mental Health Awareness Day

Val Walker, of Brecon and District Mind, reports on the Mental Health Awareness Day the charity held a couple of weeks ago as part of Mental Health Awareness Week:

On the only wet and windy day of the week Brecon and District Mind, in conjunction with the Brecon Beacons National Park, held a Mental Health and Wellbeing Day at the Mountain Visitor Centre at Libanus in May. The aim was to promote the benefits of accessing the great outdoors to improve mental health and wellbeing.

A range of organisations were involved including the National Trust, Ecotransport network, Gwalia, Hafal, Kaleidoscope, Arts Alive, Brecon Dementia Friendly Community, Dyfed-Powys Police, a nutritionist, National Resources Wales, Cynon Valley Ramblers' Association and various others who were represented.

Although some of the outdoor activities such as the nature walks, geocaching and trialling the Bomber and electric cars were a little hampered by the damp weather, the activities still went ahead with those people who were brave enough to don waterproofs and get out there in the elements.

The specially adapted Bomber bike was fun. This provides an opportunity for wheelchair users and people with mobility problems to be able to go out across the mountains independently.

The electric cars were also good fun and although the open sided one was a bit damp and cold when out in the open, it was still an interesting experience. 25 miles an hour felt like 50 so speeding was not an issue!

There was an indoor programme of events throughout the day, including workshops and exercise classes. Many people attended these due to the poor weather. The printmaking went down fantastically well and so did the wool spinning, Qui Jung and Zumba sessions.

Thanks go out to Ceri Bevan and her team of wardens and trainees at the National Parks who facilitated the event for us and struggled against the elements to erect their fabulous new marquee. Thanks also to a grant from the Sustainable Grant Fund which enabled the shuttle bus provided by Williams Coaches to run up to and back from the Visitor Centre. Without this some people would not have been able to access the event.

The day attracted around 60 - 70 visitors to the event who came from as far afield as Pontypool, Blackwood, Newtown and Pembrokeshire.

Despite the weather the event was a success and something that we hope to repeat with the National Parks.

Thanks to Val for the update! Find out more about future Brecon and District Mind events here.

Tea-on-Top: with Brecon & District Mind

Every year members and Friends of Brecon & District Mind ascend the mountain called Pen-y-Crug in the Brecon Beacons for what they call “Tea-on-Top.” It is said to be a Lammas Day tradition, and those that go describe it as magical.

This year’s event takes place on Sunday 27 July. We gave Sue Hiley-Harris, Chair of the Friends of Brecon & District Mind, a call to ask her more about it.

Tea-on-Top 2010 - the musicians strike up a tune

Tell us more about what happens on the day
We meet at Brecon Cathedral car park at 2.00pm and walk up Pen-y-Crug together where we find tea, cakes and sandwiches waiting for us. The walk is a three-mile round trip, passing the ancient Maendu Well and exploring the Iron Age hillfort of Pen-y-Crug with its magnificent views of the Brecon Beacons.

Who can take part? 

Anyone – although they do need to be able to walk the approx 1.5 miles up the hill. Some of it is over fields and stiles so we ask that people wear stout shoes and suitable clothing – for all weathers!

Tea-on-Top 2010 - what a crowd!

Whose idea was Tea-on-Top and which year did it start?

It was Gareth Morgan’s idea to organise a walk in the spirit of the Lammas Day walk and Pen y Crug seemed a suitable hill. Our first Tea-on-Top was in our first programme - 2010. This will be our fifth Tea-on-Top.

What is the Lammas Day tradition that inspired the trip? 

Lammas means ‘loaf-mass day’ but, in Wales, gatherings on hilltops at the beginning of August were not necessarily connected to the first harvest festival of the year. Trefor Owen, in his book on customs and traditions of Wales, describes ‘the shepherds’ feast’ (ffest y bugeiliaid) when shepherds would bring food to feast on a hilltop in early August. The Lammas Day tradition of tea and merrymaking on the top of the Brecon Beacons was popular in the region until the 1950s.

Tea-on-Top 2011 - the music keeps on playing

What kind of activities take place “on Top” apart from the tea? 

These vary from year to year but music plays a major part. Guitarist and singer Laurie usually organises friends to play with her. In 2012 Colin brought his Olympic torch and we all processed around the hill fort.

How do people describe their experience of taking part? 

'It was a lovely day, members, friends and the community got so much out of it. As one member, who made it to the top of Pen y Crug for the first time in many years, put it "(phew) I made it and it was worth it! I could stay up here all day." Thank you so much for co-ordinating it and making the event a great success.’ Nikki Cook, Service Manager, 2010.

‘Thank you to all involved in T on Top today. I had a great time, enjoyed the food, company and music, even the weather!' Rosie Whitfield, 2011.

Tea-on-Top 2012 - following the Olympic baton (photo by Charles Jenkin Jones)

Does Brecon & District Mind organise other walking trips or have a walking group? 

I am involved with the Friends and we do usually organise another walk during the year. Brecon and District Mind are in the process or reorganising a walking group and discussions are underway about a Friends and members walking group. 

What effect does being out in the open and experiencing nature have on people’s sense of wellbeing? 

Walking can greatly improve people’s wellbeing and Tea-on-Top has the added advantage of walking with others and the “carrot” of a nice cup of tea at the top.

Tea-on-Top 2013 - Sue Hiley Harris serving tea to thirsty walkers

Who provides the tea, or do people need to bring their own picnic? 

We provide the tea, sandwiches and cakes – and water. 

Tea-on-Top 2013 - fun despite a shower

What is your favourite memory from other Tea-on-Top days? 

That is hard to have just one favourite memory. The first Tea-on-Top in 2010 was magic. It had been an enormous feat of organisation so seeing so many people on the top of the Grug enjoying the tea and music remains a special memory. Last year a short rain shower brought everyone rushing under the gazebo or under umbrellas. The laughter and happiness this created is also a favourite memory. The sun soon came out again!

Tea-on-Top 2013 - tea & cakes, music and that amazing view!

The Friends of Brecon & District Mind was set up in 2010 to enhance and support the work of Brecon and District Mind (or Brecon & District Contact Association as it was known then). You can find out more about their programme of events here.

Update following 2014 Tea-on-Top event
Sue got in touch to say: Tea-on-Top was wonderful: the walk, the weather, the musicians, the tea and the food were all perfect.

Tea-on-Top 2014