‘A place to just be’ - Forest Bathing for everyone

Lucy McQuillan is a Forest Bathing Guide (Mindfulness in Nature) based in West Wales and has been guiding a wide range of groups since 2021. She has a background of 25 years working for National Parks and Wellbeing Projects in community engagement, health and wellbeing in the Inner Hebrides of Scotland, the Lake District National Park, and Exmoor National Park. 

Lucy’s final move has been to the beautiful Cardigan Bay, at Aberystwyth, her partner Dave’s childhood home. She started as an Activity Leader with Tir Coed (a charity that connects people with land and woods (tir, coed) by delivering outdoor training, learning and wellbeing programmes across Mid Wales) last year and was asked to run a forest bathing session at Y Plas Garden at Machynlleth this March. We heard about the event and decided to find out more about forest bathing from Lucy.

What being out in nature means to me

Being out in nature is my favourite place. It grounds me, reminds me of what is important in life and generally maintains my sense of wellbeing, for both my mind and physical body. Recognising the massive benefits of Forest Bathing, and loving being in nature, I decided to train as a guide with Nature and Therapy UK in 2020, gaining my diploma in 2021.

What is Forest Bathing?

Shinrin-Yoku, translated as Forest Bathing, is a practice that originated in Japan in the 1980s as part of a national health programme designed to reduce population stress levels. Shinrin-Yoku literally means ‘bathing’ all the senses whilst immersing yourself in the forest atmosphere.

What happens during a session?

During a Forest Bathing session I take you through a number of invitations between 3 minutes to 20 minutes long (simple mindfulness activities). We follow a framework - a beginning, middle and ending - that makes forest bathing 'a practice' and not a general walk in the woods (which of course is lovely too!). 

As with any practice, repetition helps to build a deeper understanding and ability to 'drop in' to your inner self and connect with nature. I intuitively shape the session to reflect the needs of the individuals in the group and the nature setting we are in. No two sessions are the same. An introductory session can be up to 90 minutes long with longer sessions being 2 to 4 hours.

What are the benefits of Forest Bathing - to you and to our natural environment?

You will experience the health and wellbeing benefits from simply 'just being' in amongst the trees and nature. Benefits of this scientifically proven practice include: reducing blood pressure; lowering stress; lowering blood-sugar levels; improving concentration and memory; lifting depression; increasing anti-cancer protein production; improving pain thresholds; improving energy levels; and boosting the immune system with an increase in the count of the body’s natural killer (NK) cells.

…………And leave us with a deep sense of calm that follows us home…..

By experiencing the ‘awe & wonder’ of being in nature this can lead us to an appreciation of the natural world, and our place within it. And this in turn leads us to have a desire to protect and nurture nature.

Machynlleth Forest Bathing 23rd March at Y Plas

5 people were booked onto this session at Y Plas Gardens, Machynlleth. Fresh April showers, interspersed with sunshine and blue sky, set the scene! My helper Carys and I wondered if the weather would put people off…. We waited at the main entrance. People can tell it’s you waiting for them and one person, two and another two soon turned up and introduced themselves. All were new to forest bathing and all were not bothered by the weather one bit and were intrigued to find out what we’d be doing.

As a guide my role is to slow you down and help you stay in the moment and to open the door to your senses. We started by walking to a start point under some trees, dodging another shower.

After a brief introduction of names, and what had brought people to the session, I started with an invitation to leave worries, tasks, ‘to do's’ at this threshold and to enter the woodland/nature space with no expectations, nothing to accomplish, to just lean into what was being offered and see what unfolds. After some simple breathing and sense awareness we went into the first invitation ‘Slow Walking’ taking time to look, touch and listen to what was around us.

After gathering together again, to share what we experienced, (to share is entirely optional) we moved into the second invitation, by the garden, of Human Camera, working in pairs. One partner led the other, whose eyes were shut, to different photo points. By having your eyes closed, when you do open them, to take your photo, the frame before you is intensified and the sense of awe and being in the moment are nurtured.

We then walked over to a woodland area near the garden, which had a completely different, hushed and atmospheric feel, of which all the participants commented on. Here we finished with a 15 minute ‘Sit Spot’ gently focussing on a chosen focus point – a leaf, a piece of moss, bark on a tree – gently bringing our minds back to this simple activity, when they inevitably wandered. The more you look the more reveals itself to you….

By experiencing the ‘awe & wonder’ of being in nature this can lead us to an appreciation of the natural world, and our place within it. And this in turn leads us to have a desire to protect and nurture nature.

Some feedback from the participants included:

“I enjoyed exploring the different ways to immerse yourself in nature and learnt some great new techniques to share with my children and for myself.”

“A great experience to share with others.”

“Lucy’s experience and calm nature and skill share were a real treat – thank you so much.”

The general feedback on the feedback forms was that everyone strongly agreed that they enjoyed spending time in nature and felt connected to nature, and left with a sense of wellbeing.

Many thanks to Lucy for telling us more about Forest Bathing. You can find out more on her website - Forest Bathing & Mindfulness and Facebook page.

If you have a positive experience of interacting with Nature in Mid Wales, please let us know in the comments section below. We love to hear from you!

Ewch allan i Fyd Natur! / Get Out and About and Active in Nature!

gan | by Hayley Sharp, Eleri Thomas, Anna Edwards & Lora Davies

Yn ein gwaith fel Swyddogion Addysg i Awdurdod Parc Cenedlaethol Bannau Brycheiniog rydym wastad wedi credu bod dysgu yn yr awyr agored yn dda ar gyfer lles ac iechyd cyffredinol. Gall bod allan ym myd natur wella eich lles, eich hyder, eich iechyd corfforol a’ch ymlacio. Mae’n amlwg ni bod yr awyr agored yn cael dylanwad positif ar les pobl ifanc. Rydym wedi gweithio yn yr awyr agored gydag ysgolion a phobl ifanc ond yn ystod Covid a’r cyfnodau clo roedd rhaid i ni ddyfeisio mathau gwahanol o weithgareddau er mwyn ymgysylltu gyda phobl ifanc mewn ffyrdd gwahanol. Rydym wedi cynllunio gweithgareddau a chynhyrchu ffilmiau byr i annog paw bi fynd allan ac ymgysylltu gyda byd natur ble bynnag maent yn byw!

In our roles as Education Officers for the Brecon Beacons National Park Authority we have always believed that learning outdoors is great for all-round health and well-being. Being outdoors in nature can improve your well-being, improve your confidence, physical health and can help you to feel more relaxed. It is obvious to us that the outdoor space and surroundings our young people are exposed to has a positive impact on them. We have always worked outdoors with schools and young people but during Covid and the lockdowns we had to devise different activities to engage with young people in different ways. We have designed activities and produced short films to encourage everyone to get outside and to engage with nature wherever they lived!

Y Gwanwyn hwn, rydym yn eich annog chi i wneud yr un fath. Gwnewch amser a threulio amser gyda’ch teulu a ffrindiau yn yr awyr agored. Mae’n rhad ac am ddim, mae’n hwyl ac yn codi calon. Does dim rhaid iddo fod yn gymhleth, er weithiau mae’n teimlo fel ymdrech i fynd allan, unwaith rydych yn symud gall wneud wahaniaeth enfawr i sut rydych yn teimlo. Gall mynd am dro, roi cyfle i chi sylwi ar newidiadau ym myd natur. Anadlwch. Edrychwch ac edrychwch eto. Rhowch gyfle i sylwi ar y pethau bach. Rhowch gyfle i fwynhau. Gadewch i’r synhwyrau sylwi ac archwilio'r hyn sydd o’ch cwmpas.

This spring, we are encouraging you to do the same. Take time out and spend time with your family and friends outdoors. It’s free, fun and uplifting. It doesn’t have to be complicated and although it can sometimes feel like an effort to get out of the door, once you are moving it can make a huge difference to how you feel. Just a short walk outside can provide opportunities to notice the natural changes that are taking place. Take a moment to breathe. Look, and look again. Allow yourself time to notice the small things. Take time to enjoy. Allow your senses to notice and explore your surroundings.

Gyda’r tymor yn newid, dyma syniadau i annog pawb i fynd allan a mwynhau:

Wrth fynd am dro, beth am chwarae “Rwy’n gweld gyda’m llygaid bac hi rhywbeth glas / gwyrdd / coch…” neu os yw’r plant yn gwybod eu synau “ Rwy’n clywed rhywbeth yn cychwyn gyda….”. Gwnewch lwybr gyda saethau allan o frigau. Beth am greu casgliadau lliw gan ddefnyddio cerdyn a phlastig gludiog neu gasgliad cibab dail wrth fynd am dro.

With the season changing, here are some ideas to encourage us all to enjoy being outside:

Out on a walk look for colours and play “I spy something blue / green / red …” or if your children know their sounds, you can play “I hear something beginning with…”. Make a trail of arrows using fallen twigs. Create a colour palette of natural materials on sticky backed card to capture your journey in colour, texture and shape or a leaf kebab.

Beth am greu cyfleoedd i ddweud straeon go iawn neu rai dychmygus- pwy neu beth allai fod yn byw yn y twll yn y wal, yn y berth, mewn coeden sydd wedi cwympo neu gae? Pa siapiau allwch chi eu gweld yn y cymylau? Ewch a thegan allan ar antur neu ddefnyddio deunyddiau naturiol i ddweud stori neu chwarae gem a dychmygu sut byddent yn siarad a beth fyddent yn ei ddweud. Mwynhewch! Os nad ydych yn gwybod sut i ddechrau, cychwynnwch gyda stori gyfarwydd a defnyddiwch yr hyn sydd o’ch cwmpas i ddweud y stori. Dewch o hyd i rywbeth ym myd natur i fod yn gastell dychmygol, maes parcio, siop, a chwarae! Er enghraifft gallech ddefnyddio dail i gyfri a chwarae siop. Mae digon o gyfleoedd i greu celf naturiol a threulio mwy o amser tu allan.

Create opportunities for real stories and imaginary ones – who or what could be living in those holes in the wall, hedgerow, fallen tree or field? What shapes can you see in the clouds? Take a toy outside for an adventure or use natural materials to tell a story or play a game and imagine what they might say and how they might speak. Have fun! If you’re not sure how to start then begin with a well-known story and use what you have around you to recreate the story. Find something in nature that can be an imaginary miniature place for the castle, car park, shop, house and play! For example, you could use leaves for counting and play shops. There is often an opportunity to create natural art and continue the time outside.

Yn llawn hwyl a sbri, lliw gydag adnoddau rhad neu am ddim, dyma syniadau a ffilmiau byr a thaflenni gweithgareddau sydd wedi eu datblygu er mwyn eich ysbrydoli. O ddod o hyd i arwyddion y gwanwyn, anifeiliaid y nos, cartrefi i drychfilod neu ‘swynion ‘hud, offerynnau cerdd a hyd yn oed rygbi, dilynwch y ddolen yma.

Full of fun, colour and with natural, inexpensive or re-used resources, here are some ideas accompanied by some short films and activity sheets developed to inspire you. From spring spotters, nocturnal animals and insect hotels to magic ‘potions’, musical instruments and even rugby, follow the link here.

Gobeithio y gwnewch chi ddod o hyd i syniadau yn y llyfryn gweithgareddau hwn a fydd yn eich helpu i ddeall pam bod Parc Cenedlaethol Bannau Brycheiniog yn ardal warchod. Bydd hyn yn eich gwneud yn llysgennad da a fydd yn gallu helpu eraill i ddeall pam y dylem edrych ar ôl yr ardal at y dyfodol. Bydd y gweithgareddau yn eich helpu i ddarganfod mwy am blanhigion arbennig ac anifeiliaid a lleoliadau Parc Cenedlaethol Bannau Brycheiniog a bydd hefyd yn helpu chi feddwl am sut gallwch chi fwynhau ac edrych ar ôl yr ardal rydych chi’n byw ynddi.

Yn y ddolen hon gallwch argraffu llyfryn gyda gweithgareddau i’w cwblhau a thystysgrif Llysgennad Ifanc y Parc Cenedlaethol.

We hope you find some ideas in this activity booklet which will help you understand more about why the Brecon Beacons National Park is a protected area. This will make you a great ambassador who can help others understand why we should look after this area for the future. The activities will help you to discover more about the special plants, animals and places in the Brecon Beacons National Park and will also help you to think about how you can enjoy and look after the area where you live.

In this link you can print out a booklet with activities to complete and a National Park Young Ambassador certificate.

Os am fwy o ysbrydoliaeth at y Gwanwyn, beth am wneud adduned i wneud newid positif at y dyfodol? Mae ein Llysgennad Ifanc o 2022 Dylan E. Matthews wedi meddwl am newidiadau y gallwn eu cymryd a fydd yn cael effaith positif ar Weithredu ar yr Hinsawdd:

A- Arbed ynni, diffoddwch e!
Dd- Ddaw dim lles o wastraffu
E- Eich cinio.
W- Wrth ymarfer corff
I- I deithio o le i le.
D- datblygwn erddi
I-I fyd natur.
O-Osgoi pwysau ar ein cyflenwad dŵr
N-Nawr safwn yn falch a rhannwn

Mae cerdd Dylan yn dweud cyfrolau, ond os hoffech chi fwy o syniadau, edrychwch ar y ddolen yma.

Needing some more inspiration to jump into Spring and pledge to make a positive change for our future? Our Youth Ambassador for 2022 Dylan E. Matthews captures some changes we can all make for positive Climate Action:

P- Power down, save energy
L- Lunches free of waste
E- Exercise, place to place
D- Develop homes for nature
G- Grow a garden
E- Ease pressure on the water
S- Stand proud and share

We think Dylan’s poem speaks volumes, but if you would like some more ideas have a look at our link here.

Gyda’r nos – diffoddwch y golau ac edrych fyny! / In the evenings - power down, look up!

Mae llygredd golau isel yn dda nid yn unig i syllu ar y sêr ond i fywyd gwyllt y nos ac i’n lles ni ein hun.

Mae lleihau llygredd golau yn cadw ein rhythm circadian (ein cloc corfforol) i weithredu’n naturiol. Pan aflonyddir ar y rhythm yma, gall achosi newidiadau meddyliol, corfforol ac ymddygiadol.

Mae bywyd gwyllt hefyd angen tywyllwch i gynnal cylched circadian, fel rydym ni. Mae niferoedd llawer o rywogaethau’r nos fel gwyfynod a draenogod yn gostwng. Mae ystlumod yn amrywio eu llwybrau er mwyn osgoi golau artiffisial, a gall hyn gael effaith ar eu gallu i hela neu osgoi ysglyfaeth. Trwy leihau ein llygredd aer gallwn helpu i ddiogelu bywyd gwyllt y nos. Mae Parc Cenedlaethol Bannau Brycheiniog yn dathlu deng mlynedd o fod yn Warchodfa Awyr Dywyll.

Beth am gael eich ysbrydoli gan anifeiliaid y nos a gwneud eich celf eich hun? Mae hefyd llawer o syniadau i ysgogi pobl ifanc am awyr y nos yma.

Low light pollution is not only good for stargazing, but also vital to nocturnal wildlife and to human wellbeing.

Reducing light pollution keeps our circadian rhythm (our body clock) functioning normally. When this rhythm is disrupted, it can cause behavioural, physical and mental changes.

Wildlife also needs darkness to maintain circadian cycles, just as humans do. Many nocturnal species, from hedgehogs to moths, are in decline. Bats will alter their routes to avoid artificial light, and this can have impacts on their ability to hunt or to avoid predators. By reducing our light pollution we can help protect our nocturnal wildlife. The Brecon Beacons National Park is celebrating ten years of being a Dark Sky Reserve.

Why not be inspired by nocturnal animals and make your own art? There are also lots of ideas to engage your youngsters with the night sky here.

Os ydych yn gallu teithio, beth am ymweld â Chanolfan Ymwelwyr y Parc Cenedlaethol, ger Libanus (LD3 8ER) - edrychwch allan am yr arwyddion ffordd. Mae llawer o gyfleusterau newydd yno yn cynnwys parc chwarae, parcio i’r anabl newydd a pod newid newydd. Mae Café, siopa a Chanolfan wybodaeth yno hefyd. Ceir digon o le i chwarae, ymlacio ac archwilio. Os ydych awydd antur mwy o faint gallwch grwydro’r comin gyda golygfeydd godidog!

Cyn bo hir bydd cadair olwyn ar gyfer pob tirwedd y gallwch ei fenthyg o’r Ganolfan Ymwelwyr.

If you can travel, why not visit the National Park Visitor Centre, near Libanus (LD3 8ER) - look out for signs to get you there. It has great new facilities. There is a new playpark, new disabled parking and a new changing pod as well as a lovely café, shop and information centre. Within the grounds there is plenty of room to play, explore and relax. If you want a bigger adventure there is also easy access to the common with even more incredible views!

There will soon be an all-terrain wheelchair to borrow, based at the Visitor Centre.

Lleoliad arall gwerth ei ymweld yw Parc Gwledig Craig-y-nos, (SA9 1GL). Wedi ei leoli ym mhen uchaf Cwm Tawe mae’n le hyfryd i archwilio gyda choed, pyllau, afon a chaeau a llawer o lwybrau llydan, gwastad addas i gadeiriau olwyn a phramiau. Dewch i weld y Gerddi Cymunedol sy’n cael ei redeg gan wirfoddolwyr- efallai y cewch syniadau newydd. Mae toiledau, café a siop a gweithdy ar y safle ac mae digwyddiadau yn cael eu cynnal yn aml. Mae ar lwybr bws T6.

Another great family friendly day out is to Craig-y-nos Country Park, (SA9 1GL). It is in the Upper Swansea Valley and is a wonderful place to explore. It has woods, meadows, ponds and rivers as well as lots of wide, level paths suitable for pushchairs and wheelchairs. Come and have a look at the volunteer run Community Garden – you might pick up some new ideas. There are toilets, a café, shop and workshops on site and there are often events taking place. It is also on the T6 bus route.

Swyddogion Addysg i Awdurdod Parc Cenedlaethol Bannau Brycheiniog 

Education Officers Brecon Beacons National Park Authority

Rydym yn cynnig ystod wych o weithgareddau i grwpiau Ysgol, gallwch dderbyn mwy o wybodaeth yma.

Ar ol tywyllwch ac oerni’r gaeaf, mae arwyddion bywyd newydd y gwanwyn yn dechrau ymddangos. Gyda’r dyddiau’n ymestyn a’r tywydd yn cynhesu beth am fynd allan ac archwilio, gan ddefnyddio’ch synhwyrau i fwynhau’r hyn sydd i’w weld, glywed a’i arogli o’ch cwmpas.

We offer a great range of activities for school groups, more information can be found here.

After the cold and dark of winter, signs of new life begin to emerge in spring. With the days getting longer and warmer why not get out and explore, using all your senses to enjoy the sights, sounds and smells of your surroundings.

Am fwy o wybodaeth am ein Gwasanaeth Addysg, cysylltwch gyda ni ar | For more information on our Education Service contact us on educationemail@beacons-npa.gov.uk

Shared Power - the training

How to use your lived experience to help in the planning and delivery of 

health and wellbeing services in Powys

Late last year the Health & Wellbeing team at PAVO launched Shared Power - An Introduction, an animated video, as a training tool for individuals who want to use their experiences of health services to help shape future services. The film delves into the different types of power, and how they interact with each other, when service user and carer representatives attend partnership board meetings in Powys.

The film is also aimed at those working in services so that they can avoid some of the barriers to co-production. Co-production means service users and carers work together with health professionals to design future services that work better for everyone. We received some excellent feedback about the film at the time.

Then, just a few weeks ago, came the perfect opportunity to show the film again - at the latest Shared Power face to face training session at our Ddole Road offices in Llandrindod Wells. Delivered by Owen Griffkin (Mental Health Participation Officer) with support from Sue Newham (Health & Wellbeing Engagement Officer), the training aimed to build the confidence, knowledge and skills of participants. Some of those attending were already volunteering as citizen or individual reps, and the training aimed to help them participate effectively in the planning and reviewing of services with public bodies.

Citizen reps volunteer their time, energy and passion to make a difference for others and to the services we receive, and are helping influence change at local, regional and national levels. Some of the participants are citizen reps on the Powys Mental Health Planning & Development Board and the Talk to Me 2 (Suicide & Self-Harm Prevention Forum), whilst others regularly sit on the Powys Regional Partnership Board.

Learning opportunities on the day included:

• How to influence positive changes in health and wellbeing services in Powys.
• Understanding the theories underpinning service user and carer involvement in planning services.
• Gaining practical experience of how partnership boards work with service users and carers in meetings.
• Recognising barriers to participation and how to overcome them.
• Finding out about current opportunities and how to apply for them.
• The opportunity to learn from current service user and carer representatives who sit on Health and Wellbeing Boards about their experiences.
• Learning assertiveness techniques and how to prepare for meetings.
• How to share personal experiences and avoid ‘trigger points’.
  
  

Here are some highlights from the day’s training.

Co-production demystified 

As a citizen rep, you are an equal partner with other professionals in the room. You are an expert by experience. But how do you gain the experience of other people and take their stories to a partnership board?

Owen updated the group about the work of the current mental health representatives, who regularly go out into the community at Meet the Rep events to listen to people’s voices about mental health services.

One of our experienced reps, John, spoke about how important it is to find out what is happening in the rest of Wales and about being aware of current mental health legislation. “Preparation is key! Ask yourself what are some of the key messages you want people to hear.”

John also described some of the resources available to people who want to engage in a co-productive way. The Co-production Network for Wales is a good starting point for finding out more.

And volunteering as a rep is a two-way street! We regularly hear that taking on the role “does improve confidence and help with personal recovery.”

Meetings - with remarkable people

Even introducing yourself at a meeting can be hard when in a room full of strangers, especially when most of them are there in a professional capacity. “A few years ago asking who I am would have been a really distressing question as I thought I was a nobody!”

Participants were introduced to Imposter Syndrome - it might feel daunting to be at a partnership board meeting, but as a rep you probably deserve to be there more than anyone else. “You are the most valuable person here,” someone was told at one meeting.

Everyone in the room is equal. Those working as heads of service for the NHS, or other statutory bodies, may be constrained in their work roles as to exactly what changes they can bring about and when - but they are people too. They may have a mother with dementia, a nephew who needs care, a friend struggling to access services…

As someone pointed out, “Town councils, health boards and councils are slow moving, which can be discouraging, but once they get going in the right direction they are hard to stop!”

Assertiveness is key - and learning the difference between being passive, aggressive and assertive an important skill. As a rep you need to think about being:

• Proactive about what you want to say.
• Confident and engaged.
• Self aware and aware of others.
• Sure your needs are met and that you are heard.
  
  

Hotspots, triggers & flashpoints

Participants spoke about their own triggers. These included being talked over, being told that there was not enough money, “mansplaining" and not being listened to.

One said, “I used to get in a tizz when people didn’t listen and I would storm out crying, but nothing good came from that!”

“You need a strong assertive Chair so that the meeting does not go off track and any problems can be shut down.”

“There will always be quiet people - it’s about managing a meeting to let all voices be heard.”

Dealing with difficult conversations

There was some very interesting group debate amongst the participants about what to do around some specific tricky scenarios which Owen had set up.

“Health staff are there for you. It’s about having the confidence and assertiveness to say, ‘I respect your views but I don’t agree with them.’”

“Ground rules are important to set the tone for the meeting.”

If there is a lack of respect someone suggested saying: “I have respect for your professionalism, so please have respect for my lived experience.”

The mock meeting

To round off the training session, Sue chaired a mock meeting designed to put into practice all the learning from earlier in the day. It turned out to be an extremely interesting and valuable exercise.

All those attending agreed that they had benefitted hugely from Shared Power training, both from the learning and also the opportunity to network with others with a similar role.

And finally…

Would you be interested in joining these citizen reps to take grass-root views and opinions to local board meetings where service providers can find out what is working and what needs to change? For further information about becoming a citizen rep, in the field of mental health or health and social care, just get in touch with us by emailing owen.griffkin@pavo.org.uk or ringing 01597 822191.

The next Shared Power training session will take place on 13 September 2023. 

Do get in touch with Owen if you would like to sign up.

Mamwlad - reaching out to support Powys farmers

Photo by Joseph Reeder

It was November 2020 when we first heard about a brand new project called Mamwlad which had been set up in Powys to support farmers and was run jointly by two local organisations – Care and Repair Powys and Age Cymru Powys. Mamwlad means Homeland or Motherland in English.

At the time client data from both organisations had demonstrated a disproportionately low take up of their services by older farmers. The farming community are naturally independent and reluctant to seek out support, but as their needs change as they grow older their personal needs increase and both social and physical isolation makes matters worse. Jointly CRP and ACP planned to use their experience and knowledge of supporting older people to identify solutions to difficulties, working collaboratively with others in the wider agricultural community, public and voluntary sectors.

The Mamwlad project has worked hard over the last couple of years, despite the challenges of the Covid pandemic in the early days, to reach out to and support the older members of the farming community. Today we hear about a client from south Powys and how the project has supported her. Lesley Price, a caseworker with Care & Repair Powys working on the Mamwlad project, tells us more.

Photo by Helen Davies

Menna lives on a farm near Llanwrtyd Wells, a small market town in south west Powys. She was referred to Care & Repair via Bronglais Hospital in Aberystwyth after a stay there following a fall in which she unfortunately broke her hip.

The farmhouse where she lives had enough rooms to move her bed downstairs as she is unable to climb stairs (she is is hoping to get back to full fitness with the help of an exercise plan she received from the hospital).

A Health Occupational Therapist had made a referral to Minor Adaptations for a stair rail to be fitted.

One of the Mamwlad caseworkers arranged to visit Menna to carry out a Healthy Homes Check. Menna had a number of concerns about other areas in the house that may cause her problems, particularly as she had lost her confidence since her fall. The caseworker took the time to listen to Menna’s concerns and make suggestions for some further minor adaptations to reduce the risk of falls. The caseworker is a Trusted Assessor for Minor Adaptations and able to make direct referrals for works to be carried out.

During the Healthy Homes Check the Mamwlad caseworker discusses support options with the client, looking at isolation and loneliness that can have an impact on a person’s mental health. It may be appropriate to refer someone to project partners such as Age Cymru Powys for other services such as befriending or to explore benefit entitlement.

We also network with other organisations such as The DPJ Foundation, who specialise in mental health within the farming communities. From our evaluations the impact of introducing minor adaptations to a home on clients’ mental health is positive. They have increased confidence and independence leading to reduced anxiety and worry when they are receiving the support they need.

In this instance the two entrance doors to the house both had small steps, so the caseworker agreed that grab rails would reduce the risk of falls. The caseworker also identified small steps leading into the utility room and the hallway as potential trip hazards and agreed to fit grab rails in these areas.

The caseworker drew up a set of recommendations, which she forwarded to the Care & Repair Minor Adaptations Team. The work was carried out by an in-house Minor Adaptations Officer within 10 working days of the referral.

Menna is extremely pleased with the finished work and tells us that the rails have increased her confidence and independence. She has also had three more grab rails fitted in the bathroom to provide support when showering and using the bath.

Menna has since referred a family member, and a farming friend, to Care & Repair for support and advice on falls prevention and fire safety.

If you know anyone in the farming community who would benefit from similar support, then please get in touch with Care & Repair:

North Powys: Amy Peter, email: amy.peter@crpowys.co.uk

South Powys: Lesley Price, email: lesley.price@crpowys.co.uk

Or telephone the Care & Repair Office at the Newtown base: 01686 620760.

Names have been changed to protect the privacy of those involved.

The Mamwlad Project is funded by the Welsh Government. The two partners are:

Powys Care and Repair works to help keep their clients safe, warm and secure in their own homes. They run a variety of programmes including the Rapid Adaptations Programme for those 50+.

Age Cymru Powys provides essential support to people over 50 and their families in Powys. The organisation works to sustain and improve the quality of life of vulnerable older people in Powys. It believes that older people should be respected and valued as individuals in terms of their dignity, status, personal autonomy, diversity of needs, aspirations and expectations.

Children's Mental Health Week 2023 - how to maintain good mental health in school

Children's Mental Health Week 2023, 6 - 12 February, is all about making a difference to the lives of children and young people across the UK. The awareness week is organised and promoted by the charity Place2Be. The theme this year is "Let's Connect." 

Today, as part of our week-long celebration of Children’s Mental Health Week, we are pleased to introduce a young guest author. Lucy is a member of the Junior Start Well Board* in Powys, and writes about her life as a high school pupil here in Mid Wales.

Maintaining good mental health may come as a struggle and is a constant balancing act. However, it does not always have to be a difficult and negative experience. 

As a teenager (I’m 15 years old) I can really appreciate how complicated our continuously changing lives are and living in the moment allows me to relate to and understand many problems teenagers are facing currently. Whether that would be post COVID struggles such as social anxiety and work overload, or simply exam stresses to friendship and relationship problems. 

All the listed above are completely understandable and relatable issues for many at the moment, and it would be inconsiderate not to address them. If you find yourself in any one of these situations where you’re not sure how to balance your head with your heart and maintain a sensible level of emotion, don't be afraid to reach out to others for help.

It is not often thought about, but we all have a mental health, and almost 100% of what we do will impact that mental health some way or another. Be it good or bad. This is where the balancing comes into practice. 

Changing lives and changing emotions, will mean a changing headspace. Here is what appears scary. Uncontrollable thoughts and feelings will arise, that will weigh you down like the devil and angel. None of which can be predicted. Way to dramatise, right? But that is how we feel. 

Finding ourselves can be a daunting experience; social image and acceptance are crucial in a young person’s life, however much they tell us that it doesn’t matter. Of course, it’s built into society, and no amount of preaching will fix that problem. On the one hand, having something to work toward, and maintain yourself for, is always an asset in life. On the other hand, don’t be fooled into a negative mindset of focusing on others’ opinions of you.

High school is like juggling balls of fire. You take your eye off the ball, and all hell breaks loose. Of course, in reality it’s not that deep, but try telling me that when friendships are broken, and secrets are spilled the day before I have an important exam. So how do we cope with stresses like this?

The simplest answer: Take a chill-pill. Sit down and just think. Remove any social device from your presence and commit to a full connection with your emotions. Ask yourself, how am I feeling? Why am I feeling this way? Is this a normal feeling? Or a new feeling? What is the best way to get rid of this feeling?

A feeling of overwhelm and confusion is best dealt with in a way which works for you. Be it, writing it down on a piece of paper – and burn it later if you want - (this works best for me), messaging a friend or family member to let out your emotions, and have a little rant, even recording a voice note and then deleting it after. Any way you can use to release your emotions is beneficial for your mental health. Even the smallest of things. Imagine wringing out a dirty wet sponge. All that weight and dirt and grime has built up until you can take no more. The only way is out.

All being said, the best way to aid a situation like this, is to avoid it all together. As I mentioned, High School is an unpredictable place, where we can be dragged into all sorts of issues that are beyond our control. But let’s back up and take a look at what is within our control.

Having a healthy work / life balance is wildly important for anyone, and in school it’s just the same. Attitude going into classes will determine how the teachers view you and your values. And remember; respect goes both ways. The best way to enjoy school is to be honest, open, and caring to all around you. That will make school life easier. In turn this should take stress off exams, as you will start to enjoy your classes. 

As for friendships and relationships, they will fluctuate with time, so don’t let that put you off. We can’t hold on to something that is not meant to be. And to be honest, try and avoid being petty. Life’s too short to hold a grudge.

The main person in control of your emotions is you. So do things that make you happy, have friends that make you happy, and go places that make you happy.

Having experienced many of the things above myself, I hope this advice will act as an understanding of what we go through as teenagers. From one to another.

*Junior Start Well Board is a group of young people aged 11 – 17 years of age who meet every month to talk about the issues affecting young people. The purpose of the group is to listen to the views and the opinions of their peers and provide a voice for young people in Powys, so that they can feedback and contribute to decisions that affect them. Based on these conversations, they ask to meet with the services in Powys who are best placed to listen and respond or look at setting up any new projects in response to need.

If you would like more information on how to join please contact sharon.titley@powys.gov.uk

Find out more about SilverCloud online resources for children, young people and supportive adults.

Reading Well for teens suggests recommended reading and digital resources to help you understand your feelings and boost your confidence.

Photos from unSplash - Nick Fewings

Wythnos Iechyd Meddwl Plant - Gweithredu dros Blant | Children's Mental Health Week - Action for Children

Prosiect Bownsio’n Ôl - Gweithredu dros Blant

Bouncing Back project - Action for Children

gan | by Chris Dunne

Arweinydd Iechyd Meddwl Gweithredu dros Blant

Action for Children Mental Health Lead

Fel drigolyn balch Powys ac arweinydd iechyd meddwl Gweithredu dros Blant yng Nghymru, mae Wythnos Ymwybyddiaeth Iechyd Meddwl Plant (6 – 12 Chwefror), yn amser pwysig i asesu’r gwaith gwych sy’n digwydd ym Mhowys ac ar draws Cymru yn y maes iechyd meddwl plant. Er gwaethaf yr holl heriau sydd wedi'u dogfennu'n dda gyda CAMHS (Gwasanaeth Iechyd Meddwl Plant a'r Glasoed), mae lles meddyliol pobl ifanc yng Nghymru yn parhau i fod yn brif flaenoriaeth i lunwyr polisi ac elusennau fel ei’n gilydd.

As a proud Powys resident and mental health lead for Action for Children in Wales, Children’s Mental Health Awareness Week (6 – 12 February), is an important moment to assess the great work going on in Powys and across Wales in the field of children’s mental health. Despite all the well documented challenges with CAMHS (Child & Adolescent Mental Health Services), the mental wellbeing of our young people in Wales remains a top priority for policy makers and charities alike.

Mae rhaglen ymchwil ddiweddar a ariannwyd gan lywodraeth y DU wedi canfod bod chwarter merched a bron i un o bob 10 bachgen yn dangos arwyddion o iselder yn 14 oed, mae’r amodau hyn sy’n cyfyngu ar fywyd ac yn wanychol yn dod yn fwy a fwy cynhenid yn nhirwedd bywydau ein plant.

With a recent UK government funded research programme finding a quarter of girls and nearly one in 10 boys show signs of depression at the age of 14, these life-limiting and debilitating conditions are becoming more and more ingrained in the landscape of our children’s lives.

Mae rhaglen llythrennedd iechyd meddwl y Guide ym Mhowys a drost Cymru wedi bod yn rhan allweddol o’n dulliau iechyd meddwl. Roeddwn yn falch iawn o gyhoeddi’r dull arloesol hwn yn 2018. Wedi ei ddatblygu yng Nghanada, mae'r Guide wedi gael ei anelu at fyfyrwyr blwyddyn 9 ac mae'n darparu set gyflawn o adnoddau ar-lein sydd wedi ei phrofi i gynyddu dealltwriaeth o iechyd meddwl ac anhwylderau meddwl, i leihau stigma salwch meddwl ac yn cynyddu'r gallu i geisio cymorth, ymhlith myfyrwyr ac athrawon.

The Guide mental health literacy programme in Powys and across Wales has been a key component in our mental health approaches. I was very proud to launch this innovative approach in 2018. Developed in Canada, The Guide is aimed at year 9 students and provides a complete set of online resources proven to increase the understanding of mental health and mental disorders, decrease the stigma of mental illness and increase the ability to seek help, amongst students and teachers.

Welsh Rugby Union (WRU) prosiect | project

Mae’r cynllun wedi ei gydnabod a’i gefnogi ar lefel Llywodraeth Cymru ac roeddwn i wrth fy modd ein bod ni yn arwain y ffordd o ran gwella gwybodaeth ac ymwybyddiaeth iechyd meddwl myfyrwyr blwyddyn 9 pan fydd hyd oes diagnosis o anhwylderau iechyd meddwl yn dechrau cynyddu’n aruthrol. Yr allwedd yma yw addysgu llythrennedd iechyd meddwl i myfyrwyr a staff.

The scheme has been recognised and backed at Welsh Government level and I was thrilled we were leading the way in enhancing the mental health knowledge and awareness of year 9 students when the lifespan in which diagnoses of mental health disorders begins to increase dramatically. The key here is teaching mental health literacy to both students and staff.

Mae gwybod beth yw’r ffordd orau o gael a chynnal iechyd meddwl da, a beth i’w wneud os ydyn nhw, fel llawer o bobl, neu eu ffrindiau a’u teulu yn profi anawsterau, yn gadarnhaol nid yn unig am eu cyflawniad addysgol presennol ond hefyd am eu bywydau yn y dyfodol y tu hwnt i gatiau’r ysgol. Mae’r galw wedi bod yn uchel iawn am y gwasanaeth hwn, ac roeddem yn falch iawn o gymerud y gwasanaeth hwn, am ddim, ar-lein i weithwyr proffesiynol a chymunedau yn ystod, ac ers pandemig Covid a waethygodd yr heriau emosiynol ac iechyd meddwl i’n pobl ifanc.

Knowing how best to obtain and maintain good mental health and what to do if, like many people, they or their friends and family experience difficulties, is positive not just for their current educational achievement but also for their future lives beyond the school gates. Demand has been very high for this service, and we were very proud to take this service, free of charge, online for professionals and communities during and since the Covid pandemic that exacerbated the emotional and mental health challenges for our young people.

Hefyd ym Mhowys, mae ein gwasanaeth Anghenion Ychwanegol Cymunedol Powys ar gyfer plant gydag anableddau wedi bod yn gweithio gyda’r URC lleol i ddarparu sesiynau chwaraeon cynhwysol i bobl ifanc yn “Welshpool”, gyda grŵp ychwanegol wedi cychwyn yn y “Newtown” yn ddiweddar. Mae'n rhan o bartneriaeth gyffrous sy'n datblygu rhwng URC a Gweithredu dros Blant a fydd yn gweld llawer mwy o'n pobl ifanc yn elwa drost Cymru yn y blynyddoedd i ddod. Mae ymateb y bobl ifanc sy’n cymryd rhan wedi bod yn wych i’w weld ac mae bellach yn rhan werthfawr o’r wythnos wrth iddynt elwa’n fawr o ymarfer rhyngweithiol gyda’u ffrindiau.

Also in Powys, our Powys Community Additional Needs (PCAN) service for children with disabilities has been working with the local WRU to provide inclusive sports sessions for young people in Welshpool, with and additional group recently starting up in Newtown. It's part of an exciting developing partnership between WRU and Action for Children that will see many more of our young people benefit across Wales in coming years. The reaction of the young people taking part has been brilliant to see and it’s now a cherished part of the week as they benefit hugely from interactive exercise with their friends.

Felly, mae Gweithredu dros Blant yn darparu gwasanaethau iechyd meddwl arloesol yng Nghymru. Rydym hefyd yn darparu Rhaglen y “Blues” ar draws Cymru mewn ysgolion uwchradd gyda pobl ifanc yn eu harddegau sy’n dangos arwyddion cynnar o broblemau iechyd meddwl. Mae'r rhaglen wedi cael ei dderbyn yn dda iawn, ac mae'r galw gan ysgolion unwaith eto wedi bod yn uchel.

So, Action for Children really is at the vanguard of providing innovative mental health services in Wales. We are also delivering the Blues Programme across Wales in secondary schools with for teenagers who show early signs of mental health problems. The programme has been very well received and the demand from schools has again, been high.

Welsh Rugby Union (WRU) prosiect - Trallwng | project - Welshpool

Yn ogystal â llwyddiant y Blues, mae rhaglenni ‘On Target a Bouncing Back’ (Bownsio’n Ôl), sy’n cynnwys ymarfer corff yn y sesiynau dosbarth, wedi bod yr un mor boblogaidd ac effeithiol, maent yn dangos llwybr trwy gyfnod a gall fod yn heriol iawn. Mae cael ein pobl ifanc i deimlo’n gyfforddus i siarad am eu hemosiynau ac rhoi’r wybodaeth, y sgiliau a’r offer iddynt i ddeall a rheoli eu hemosiynau’n well yn hanfodol.

Such has been the success of the Blues, sister programmes On Target and Bouncing Back, that incorporate physical exercise into the classroom sessions, have proved equally popular and effective while showing a path through what can be very challenging times. Getting our young people to feel comfortable talking about their emotions and equipping them with the knowledge, skills and tools to better understand and manage their emotions is essential.

Mae'n bwysig dweud nad ydym byth yn anghofio rhieni a'r teulu ehangach yn Gweithredu dros Blant. Yng Nghymru, mae ein gwasanaeth Parent Talk Cymru yn drysorfa o adnoddau i rieni, ac iechyd meddwl a lles yw’r cynnwys mwyaf poblogaidd ar y wefan. Yn ogystal â’r deunydd cynhwysfawr ar y we, mae sgwrsio ar-lein un-i-un ar gael gyda hyfforddwr magu plant profiadol. Maent ar gael yn y Gymraeg ag yn Saesneg, mae’r gwasanaeth gwych hwn i gyd am ddim, ac nid oes unrhyw bwnc yn rhy fawr, rhy fach, nac yn gwilydd i’w drafod.

It's important to say we never forget parents and the wider family at Action for Children. In Wales, our Parent Talk Cymru service is a treasure trove of resources for parents, with mental health and wellbeing the most accessed content on the website. In addition to the comprehensive web material, there is a one-to-one online chatting facility available with an experienced parenting coach. Available in both Welsh and English, this brilliant service is all free, and no topic is too big, small, or embarrassing to broach.

Mae Wythnos Ymwybyddiaeth Iechyd Meddwl Plant yn llwyfan perffaith i danlinellu ein hymrwymiad i iechyd meddwl a lles ein plant, pobl ifanc a’u teuluoedd. Rydym benderfynol o ymgyrchu dros newid a gweithio gyda Llywodraeth Cymru i sicrhau canlyniadau gwell gan ein bod yn delio gyda materion cymhleth sy’n effeithio ar ein teuluoedd o ddydd i ddydd. Mae hwn yn waith eang a chynhwysfawr ac nid ydym byth yn sefyll yn llonydd.

Children’s Mental Health Awareness Week is the perfect platform to underline our commitment to the mental health and wellbeing of our children, young people and their families. We are driven by campaigning for change and working with Welsh Government to secure better outcomes as we are in the front line dealing with a range of complex issues affecting our families day in and day out. This is work is wide-ranging and comprehensive and we never stand still.

Parent Talk - Cymru - Support for Parents from Action For Children (Cymraeg)

Parent Talk - Cymru - Support for Parents from Action For Children (English)

Action For Children | Children's charity | For safe and happy childhoods (Cymraeg)
Action For Children | Children's charity | For safe and happy childhoods (English)

Children’s Mental Health Week 2023 – a young person’s view from Powys

Children's Mental Health Week 2023, 6 - 12 February, is all about making a difference to the lives of children and young people across the UK. The awareness week is organised and promoted by the charity Place2Be. The theme this year is "Let's Connect." 

Today, as part of our week-long celebration of Children’s Mental Health Week, we are pleased to introduce a young guest author. Ffion is a member of the Junior Start Well Board* in Powys, and writes about her life as a young person here in Mid Wales.

Life is a cage, which constantly suffocates me. The labels have become a cage - student, carer, daughter, sister, anxiety, traumatised, sad, lonely, different. But when I read I am transported, it's like the key to my cage. I feel free. It’s my lifeline, I relate to aspects of characters and their stories so, if even for a moment, I feel less alone. Less Different. I feel valid.

“I have a theory that selflessness and bravery aren’t all that different.” 

Veronica Roth, Divergent. 

This empowers me. It reassures me that even if I’m not the bravest, I am scared of spiders and I am too scared to stand up for myself, I have to be selfless because of being a Carer. Despite never being put first or me putting myself first, it gives my life meaning and purpose. I feel less alone, more normal. I feel kind, empathetic and selfless - which makes me brave. Less alone. I feel invincible.

“As long as you can find yourself, you’ll never starve.” 

Suzanne Collins, The Hunger Games. 

This resonated with me the first time I read it. Then the second. Third. Fourth. And countless other times. Life is miserable. It's a fact of life I have experienced more than some. But in life, there's beauty in doing what you love, and in finding what you love you can find yourself. Being yourself is one of the greatest joys in life, and it gives me joy. It’s how I’ve tried to live my life for the past three years while picking my GCSEs, A Levels and I hope while going to university. It makes me feel mature. Less inferior. I feel wise.

“I told you to hide your heart once. You should have listened.”

Victoria Aveyard, Red Queen.

I've been hurt. More times than I can count. And every time a similar thought goes through my head. Then, I think back to this book and how when Mare opens up her heart to others, she finds her power. That's why I will never stop. I will cry with others, I will love others, and I will trust others with my heart. Closing off my heart would make me cold, unfeeling and I can't imagine life that way. Part of who I am is my empathy, my kindness and my generosity. By reaching out to those around me, I have stronger relationships, and I feel less lonely. I feel loved.

“It’s always the fear of looking stupid that stops you from being awesome.” 

Kiera Cass, The Selection. 

Part of my anxiety is the constant fear of everything going wrong around people and being laughed at and mocked. I lacked confidence. In high school, it meant that I feared a misstep so I stayed quiet, and didn’t speak out. I felt oppressed by my anxiety and lack of confidence. But when I went into sixth form, instead of a year group of 140 people, it was 20. And the smaller group meant that I became less scared. I gradually built up my confidence and I applied for head girl. In high school, I would never have dreamed of doing anything like that out of fear of failure. But failure is how you grow and learn. I learned to face my fear so I feel less afraid. I feel confident.

The connections I feel to these books, these characters, these storylines have helped me grow as a person. I’ve learned to respect my differences, and they are actually what makes me stronger. I've learned that fear is a tool, and using it will open doors and help me get places. I’ve learned that empathy and kindness isn't a weakness, you have to lose some things to help you find better ones. Life is a cage, which constantly suffocates me. My key was reading, it has helped me deal with the pressure and changed my life for the better.

*Junior Start Well Board is a group of young people aged 11 – 17 years of age who meet every month to talk about the issues affecting young people. The purpose of the group is to listen to the views and the opinions of their peers and provide a voice for young people in Powys, so that they can feedback and contribute to decisions that affect them. Based on these conversations, they ask to meet with the services in Powys who are best placed to listen and respond or look at setting up any new projects in response to need.

If you would like more information on how to join please contact sharon.titley@powys.gov.uk

Find out more about SilverCloud online resources for children, young people and supportive adults.

Reading Well for teens suggests recommended reading and digital resources to help you understand your feelings and boost your confidence.

Photos from unSplash - Anna Meshkov, Gaelle Marcel, Kimberley Farmer, 

Sincerely Media & Olga Tutunaru.