#ItTakesBallsToTalk - Michael Sheen & Ystradgynlais Mind

 

#ItTakesBallsToTalk is a mental health campaign by Ystradgynlais Mind in affiliation with their local Rugby community featuring the voice of Michael Sheen. 

Ystradgynlais Mind told us more about the campaign:

This campaign is aimed at creating a much needed conversation surrounding the mental health of men within the Welsh Rugby community. 

In this land of our fathers, we are calling out to all ‘the boys’, our brothers, our uncles, our cousins, our sons. We are asking you to tackle this stigma head on by joining our movement… 

When we lose one of ‘our boys’, we always, always ask why? Nobody ever sees it coming… so get on board, we can beat this… give this a try… Join our movement by following our pages and sharing this message as loudly and proudly as you possibly can. If it saves just one life, then it’s a job well done. 

#SilenceKills

Following a disproportionate rate of suicide within the community a collaborative initiative between Ystradgynlais Mind and local Rugby clubs has been born. 

Evidence has shown that you (men) are less likely to reach out to ‘professionals’ when faced with feelings of depression and are instead far more likely to talk to your mates in more social settings, in the changing room, or even over a pint, in the club. 

#SpeakYourMind

So, in light of this Ystradgynlais Mind has piloted the training of ‘mates’ in Mental Health First Aid to equip them with the knowledge and skills to facilitate conversations in supporting those seeking help. Some coaches, referees, players and affiliated members of rugby clubs have already received training, but we welcome more to join this initiative. If you are a club within the local area who would like to receive this training, please refer to our website.

Find out more about the campaign on our social media accounts too:

Ystradgynlais Mind Facebook

Ystradgynlais Mind Instagram

Ystradgynlais Mind Twitter

Should you require immediate support please see below useful contacts: 

Samaritans - 116 123 

Mind - 0300 1233 393 

CALL 24/7 - 0800 132 737 

NHS Direct - 111 

Hafal - 01792 816600 

Bipolar UK - 0333 3233 880 

Platfform - 01656 647722 

PAPYRUS Prevention of Young Suicide - 0800 068 4141 

The CALMzone - 0800 585858 

This campaign was brought to you by Ystradgynlais Mind (Charity reg: 1075400) in affiliation with our local Rugby community:

Yogits Vets Touch Rugby, Ystradgynlais RFC, Ystalyfera RFC, Abercrave RFC, Glais RFC, 

Cwmtwrch RFC, and Cwmllynfell RFC. 

Special thanks to Michael Sheen.

Supporting families in Powys – Home-Start Cymru

   

Earlier this year Vicky Critchley started work as Home-Start Cymru’s new Family Support Co-ordinator for South Powys. Her colleague Michelle Lawrence-Panter has covered North Powys for the past 18 months.

Home-Start Cymru is a voluntary organisation committed to supporting families with at least one child age 12 years of age or under where parents could be struggling with poor mental health, disability, loneliness & isolation, financial worries, and / or low self esteem.

I chatted to Vicky and Michelle this week to find out more about their roles in Powys.

Tell us about your roles at Home-Start Cymru

We are family coordinators who support a wide range of incredible volunteers here within Powys.

Our role starts when we receive a referral. Referrals come from all sorts of agencies – including health visitors, GPs and parents who can self-refer. We then take plenty of time to get to know the family and find out their strengths and particular needs at this time.

Taking into account location and age of children we carefully match a family with a volunteer and then support them as they get to know each other. Our trained volunteers give compassionate and confidential support, tailored to each family. With the support of our family coordinators they can help families through some of their toughest times. Being a parent has never been easy. It can be lonely, frustrating, heart breaking and overwhelming. Our volunteers pride themselves in being able to contact a family on a weekly basis and be there to offer ideas, a listening ear and to support the family with individual, one-to-one home-visiting.

We can also signpost the family to other support services, including networks in their areas such as playgroups or toddler sessions. We hold regular review sessions with the family to ensure they are receiving support that is just right for them.

In addition, we help recruit and train new volunteers as well as let others across our county know about our services so that we continue to reach out to as many families as possible. We are really fortunate to have links to local charities and grant providers – and are frequently able to make deliveries of resources ranging from Christmas gifts, to well-being goodies, clothes and baby equipment.

What brought you to these roles?

Vicky was a primary school teacher for twenty years. She loved her job immensely but after two decades in the classroom, wanted a change and to be able to support families in an area that she had moved to and been so warmly welcomed to. Whilst sofa surfing the internet one December evening, she saw an advert for Home-Start Cymru, rang the Regional Manager and seemed to be hooked overnight by the ethos and values of the charity.

Michelle previously had her own dance school and then trained in social care. She spent many years working with teenagers and helping them achieve in school, which she really enjoyed. This led her onto working in a children’s centre. After moving to Wales and working for a corporate company Michelle wanted to return to the vocation she loved. Fortunately, Home-Start were offering an opportunity for a Family Coordinator and this is exactly what she wanted to do. 21 months later Michelle loves working in the community and meeting amazing people every day.

Why was Home-Start Cymru set up? 

Home-Start Cymru is affiliated to Home-Start UK which started in 1973. We were founded by Margaret Harrison who believed that supporting a family was best done in their home where it can be shaped to their needs. She realised that if parents get support and friendship from another parent, they will be better equipped to learn to cope with the many difficulties life can bring and will be able to give their children the best possible start to their own lives.

While this idea remains at the heart of our work, we have created new ways of helping parents and their children to meet the changing needs of families.

This idea that started in Leicester, spread across the UK and is now a movement around the world. There are now 22 countries on five continents that have Home-Starts providing support for families.

What geographical area do you cover and where are you based?

Home-Start Cymru covers many regions across Wales. Here in Powys we cover the whole county from as far north as beyond Welshpool to right down south in Ystradgynlais. Michelle and I are home based at this time (due to Covid restrictions) but can be easily reached via our admin email address and our mobiles.

Why do some families require extra support around parenting?

Being a parent has never been easy. It can be lonely, frustrating, heart breaking and overwhelming. Life-changing events can happen to anyone and all parents struggle at one time or another. That is why Home-Start Cymru is ready to support families through their toughest of times.

Our mission statement includes the simple but so important statement…"Because childhood can’t wait.” The earliest years of a child’s life make the biggest impact. Home-Start Cymru understand that in these difficult times, families require a little extra support from time to time. So, we try to give that – in a non-judgemental way - so that we can make sure those earliest years of a child’s life really count so that no child’s future is limited.

How can a parent’s poor mental health impact on the family as a whole?

We mustn’t underestimate the impact that a parent’s poor mental health can have on the whole family. It can come in so many forms - your family may be trying to cope with the impact of mental ill-health or post-natal depression. You may be struggling to care for your young children while you are trying to get better.

A Home-Start volunteer who understands may be able to help along with specialist support groups such as Mind. If you are a father struggling to cope while your wife, or partner, goes through the dark days of postnatal illness, you may be able to find one of our dads' support groups.

We supported Kelly as she struggled with postnatal depression. "I couldn't walk out of the door. I was so low I thought my children would be taken away. I was worried I wasn't good enough. My Home-Start volunteer was the first person to take me out. Before, I didn't want to look at tomorrow, now I can't wait."

Who is eligible for support? And can families self-refer and if so how?

Any family is eligible for support, so long as they have at least one child age 12 years or under. We are not able to support a family which has a social worker assigned to them (due to our funders’ referral criteria). Other than this, we can support any family. Self-referral is really easy and we regularly accept these. Email our central office adminpowys@homestartcymru.org.uk and Michelle or Vicky will be in touch.

If families did not receive the support you offer what might happen to them?

When we face moments of hardship or crisis, it can be easy to become overwhelmed, scared, disheartened, lonely and really not know which way to turn for the best. We pride ourselves in being there before the hardship and crisis become too much for the family and prevent tough times becoming even tougher. Working alongside a family hopefully prevents them from suffering any further and instead allows them to grow, learn new skills, gain confidence and know that there is someone out there who can offer genuine, compassionate and non-judgmental care.

Tell us more about the volunteers’ role

Volunteers are the lifeline of our support. By sharing their knowledge and experience they can transform the lives of young children and their parents in their community. They meet the family weekly, offering support that’s geared towards them and their current challenges. This helps families build on their strengths and increase their confidence.

In return for their time, we provide all the training, guidance and support the volunteers need to be effective and make a real difference. Volunteers, meanwhile, have the opportunity to meet new friends, enhance their wellbeing and develop transferrable skills to take into the workplace.

How has Covid-19 impacted on your work / projects?

We are really proud that throughout Covid-19 we have managed to keep in touch with our families and continue supporting them whilst also growing our incredible team of volunteers. Face-to-face, home visits had to stop in March 2020. Instead we, like most of the world, turned to virtual support – offering befriending, emotional support over the telephone, and via the world of virtual meetings. It isn’t the same, but in these strange times, it’s a good alternative. Who knew you can still do story times over zoom?!

Our coordinators and volunteers are now returning gradually to face-to-face support. At the time of talking to you, we are able to meet families outdoors – for a walk to a playground, or a play in a garden. We are really hopeful that as time progresses, we will be able to return to indoor support – but we know that in the meantime, we can continue to offer remote support as well. Keeping everyone Covid safe is our priority at all times.

Which other Powys organisations do you work closely with to support families with young children?

We work closely with all the health, education and third sector organisations across Powys. We attend network meetings – sharing best practice, letting other groups know of our service and gathering contacts and details of other services that we can signpost our families towards. We are always looking for different organisations to work with and support – for example supporting local fun days, presenting at particular organisation team meetings and contributing towards joint information sharing initiatives.

What is the most challenging part of your roles?

A particular challenge is that we can’t get to see everyone in person in these Covid times. We love to be with families in person and are probably big children at heart – never happier than to be playing alongside children and their parents. Another challenge is that our county is so large. Travelling from one family to another can take quite a bit of time – thank goodness for sat nav and the fact that it doesn’t snow too often to block the country lanes that we travel along from family to family.

Tell us about some of the most rewarding work you have done in your roles so far

By far it is when you hear about how families are growing – when we hear about moments where they are finding strength and being able to move forward themselves. It might be that moment when a young Mum is able to interact and play with her young son with more confidence, or the time when a young Dad has a lovely bedtime story and snuggles with their child. Seeing children and families grow in confidence, with less struggles, feeling better connected and smiling again is so rewarding. We are honestly so lucky and privileged to be able to share a little part of a family’s life – and this is such a great reward for us both.

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

We both love to be outside – walking, cycling and spending times with our own families.

Vicky has teenage children, so lots of her time is spent with them, running them around as well as her beloved baking and cooking.

Michelle is busy renovating her new house – and loves gathering with her family, enjoying each other’s company as well as walking for miles with her dogs.

We are both like most families – enjoying time together and balancing busy family lives as well as work.

Many thanks to Vicky & Michelle for telling us all about their roles. To find out more about their work contact adminpowys@homestartcymru.org.uk and/or info@homestartcymru.org.uk or ring 07871 601 772, and/or 07712 270 559.

Radiate Arts - boosting mental health in North Powys

L - R: Jenny Botha & Pam Gordon of Radiate Arts
Claire Powell & Jackie Newey of Powys Association of Voluntary Organisations

Claire Powell (Community Connector for Newtown & Llanidloes) and I recently paid a visit to Radiate Arts CIC  (a community interest company) at its current base in North Powys. Radiate Arts is a not-for-profit organisation which delivers creative workshops in the community. Each workshop is tailored to the group, but the goal remains the same – to use art for mental and physical wellbeing.

We caught up with Pam and Jenny of Radiate Arts at their beautiful lakeside location high in the hills to find out more about the organisation’s current activities. We also learnt more about how art can have such a positive impact on people’s mental health.

Why is art so important for wellbeing?

Art can provide a space for relaxation and focus. Participants on our courses often comment about how creative activities help them forget their worries and it gives them headspace to focus on something new. The social element of our workshops is also a big benefit, as it encourages others to get out and meet people too (socially distanced of course).

It's important to remember that using creativity as a way to relax has real benefits. People who do art, or write regularly, tend to have lower levels of anxiety and stress. It's even been known to lower blood pressure, improve sleep and reduce chronic pain. These, among other benefits, can improve your overall quality of life and help you to feel more content.

Where is Radiate Arts based?

Our Creative Hub is located under 5 miles from Llanidloes town centre. This is our main location for our art workshops, and we work across Chester and the west of England too.

We overlook the Clywedog Reservoir, so there are some stunning views across the valley. We’re lucky to be placed in such a beautiful location. In fact, we use the beauty of nature to inspire us in our work and for green prescribing.

Tell us a bit more about the workshops

We run a wide range of workshops, from stone carving, painting, sketching, macrame, creative writing and printing - there's something for everyone!

We lead workshops for those who may not have had many opportunities to interact and participate in creative spaces before, or had access to these facilities. We provide a safe space to develop positive feelings of self-worth, mindfulness and mental awareness through a creative process.

Have you ever tried to use art or poetry to relax? Sometimes it's hard to know where to start...many of our participants have found success in unlocking their creative intuition through our inclusive workshops.

Creativity is for everyone, regardless of skillset.

Are workshops open to the public?

Yes, we run workshops which are open to the public, but you will need to book in advance. All of our live public workshops can be found on our Eventbrite page here.

Do you run creative workshops for community groups, as part of social prescribing?

Yes, we do! Social prescribing workshops from referred groups, form most of our workshops at our Creative Hub. Examples include stone carving with ex-service personnel, to printing with care homes.

Radiate Arts recently ran an outdoor photography workshop for ex-army veterans in partnership with The Armed Forces Covenant Fund's 'Positive Pathways Programme'.

The course, called 'Creative Freedom,' saw participants roam the beautiful landscape of Mid Wales, taking photographs along the way. The aim was to increase physical and mental wellbeing, and was spread out over three days on the hillsides nearby the Clywedog Reservoir. You can read more on our blog here.

Who leads the workshops?

We have a team of expert artists who deliver the workshop in their field. They are experienced with hosting groups, and enjoy sharing their artform with others. We host an Artist Q and A on our blog, which you can read here.

How can I find out more or get in touch?

To find out more, please visit our website www.radiatearts.co.uk , or email office@radiatearts.co.uk. You can also follow us on social media:

Facebook – RadiateArts

Twitter – ArtsRadiate 

Instagram – RadiateArts

Running for mental wellbeing

Earlier this summer the mental health charity Mid & North Powys Mind launched a free 12-week beginners’ running course in Newtown, North Powys.

“It is suitable for complete beginners - whether you've never run before, or you used to run and haven't for a little while. There's no pressure to be a certain fitness - no one will get left behind!”

Our Health & Wellbeing colleague Andrew Davies, who works as a Participation Officer for Powys Association of Voluntary Organisations, has joined the group. We asked him to tell us more about the course and why he signed up.

Andrew Davies, Health & Wellbeing Participation Officer, PAVO

Are you an experienced runner or a beginner?

I have done walk to run groups before and got up to taking part in local 5k runs. However, I then started attending a more advanced all men's group and damaged a muscle in my leg and have struggled to get back into running since.

Why did you sign up to this running course? And what was your view of running at the beginning?

I signed up as I struggle to find the time and commitment to run by myself. I know that the exercise I get out of it is really good for both my mental and physical health but with two young children at home I struggle with the motivation to go out. I find running with a group forces me to go out.

How many are in the group and who leads the course?

We currently have around 12 attendees each week and 4 leaders overseen by Lizzie Cockle from Mid and North Powys Mind. Lizzie is also the Training Team Lead and a 1:1 Support Worker for Montgomeryshire.

Whereabouts do the group run in North Powys and when?

The group meets every Monday evening and we currently run routes around Dolerw Park alongside the River Severn in Newtown.

Tell us a bit about how the course works (5K – Couch)

The course starts in week 1 with a 5 minute walk and then a 30 second run for 4 repetitions. The walks then decrease in time and the runs increase until by week 8 you are running for the full hour and hitting 5k. 

This is all done at everyone's individual pace, and the faster runners do loops to help those who aren't so fast to catch up, so the group stays together. We also have support runners at the front, middle and back to make sure we are all going at a pace that is comfortable for us. This means you don't feel you are holding anyone up, or falling too far behind, and so get despondent with it. The whole group also encourages each other throughout the run.

Have you set any personal goals for your own running and why?

I have a bucket list and one of those is to run a half marathon. I feel it is a really good thing to have those goals in life of things you want to achieve, see and experience.

Why is running good for mental wellbeing as well as keeping you physically fit? How does it make you feel mentally after a good run?

I find that running really helps my mental wellbeing. Not only does it increase your endorphins (the body's natural painkillers and mood enhancers) but you are also out in nature and it gives you that break from the hustle and bustle of everyday life and some much needed "me" time.

Why is it good to run in a group rather than on your own?

Personally, I struggle with the motivation to go out on my own - there is always something else I could be doing. You also get to meet and chat to a group of really interesting people that you may not have met before. Some of the people I have met running are now really good friends.

Do you have any tips for people who think they can’t run?

If you think you can’t run, have a go! I always used to say I would only run if I was being chased but I love doing it now I have been shown how to do it properly. Even if you don’t get to the end of the course the first time, do what makes you comfortable, and then join again and try and get past where you were the last time.

What is the most challenging part of the course, and the best part each week?

The most challenging part of the course is the increase in time running! But the feeling of self achievement when that whistle blows, and you have managed to increase what you did the week before, is wonderful.

Will Mid & North Powys Mind be running future running groups for beginners? How can people find out more?

Hopefully MNPM will be running future running groups. For more information please visit the running group Facebook page or contact Lizzie Cockle by emailing lizzie@mnpmind.org.uk

Many thanks to Andrew for telling us all about his running adventures. Do you run for your wellbeing? Let us know more in the comments below.

Powys Patients’ Council - Growing a Garden

"Time and activity in Nature is good for us."

by Owen Griffkin, Powys Patients' Council Facilitator

One of the requests that comes up regularly when we hold Patients’ Council sessions on the Felindre Acute Mental Health ward in south Powys is gardening activities. Unfortunately until recently this has been difficult to organise due to health and safety reasons but we have been speaking to the occupational therapist on the ward, Millie Griffiths, about ways in which this could be provided.

I am a big believer in the power of gardening to improve mental and physical health and advocate for people to use ‘The Five Ways to Wellbeing’ to do this. In my view it helps you achieve all the goals in the Five Ways, (be active, take notice, keep learning, connect with others and give). It’s a skill that people can take with them when they leave the ward, and maybe join one of the many local groups to help their recovery. At the bottom of this article I have listed some local groups you can get involved with.

This is why we have been so keen to see activities on the ward, and we are delighted that Millie has been working hard to get regular gardening sessions on the ward recently. We asked Millie to give a quick overview of what they have been doing. 

MIllie Griffiths — Mental Health Occupational Therapist

In June 2020 there was an enclosed garden situated between Felindre Ward and Defynnog Ward which was unused. 

The old garden

We had no gardening group on the ward and research published in the Mental Health Journal has shown gardening as being able to “reduce stress and improve mood with a reduction in symptoms of depression and anxiety,” (Thrive - a charity that has been using social therapeutic horticulture and gardening to change people’s lives since 1979). You can read more about why gardening is good for your mental wellbeing on the Thrive website.

Using Sir Captain Tom Moore Covid funds we were able to purchase planters and a plastic greenhouse which has enabled us to facilitate a gardening group for patients on Felindre Ward. We have been able to grow vegetables which we have then used in cooking groups, as well as flowers. This has enabled us to promote healthy living and spending time outside, as well as providing patients with a better outlook when they look out of their window.

From garden to kitchen!

On the ward we have weekly patient meetings, as well as fortnightly Patients' Council meetings, where it has been frequently suggested by patients that we have a gardening group. Due to the expression of interest, unused space, and research into gardening and mental health, we set up the group. I am not a gardener, nor do I know much, however through the use of Google, books and other staff/patients’ knowledge we have been able to set up the group which we hope to continue to develop to create a space patients can enjoy.

Community gardens across Powys

If you would like to get involved in a gardening project near you here are some you can try out:

Brecon & District Mind's Green Minds Project in Brecon Cathedral and other areas in South Powys.

Read more about this project on our separate blogpost - Green Minds Ecotherapy Project - South Powys

Photo credit: Laura Tranter

Llandrindod Community Garden/Transition Project - Runs a community orchard/pomarium and food garden as well as holding regular meetings to improve sustainability in Llandrindod Wells.

Newtown - Cultivate: Cultivate is a cooperative, run by volunteers and employees who are dedicated to supporting a resilient local food economy.

Newtown - Ponthafren: Regular gardening activities - details on their new activities calendar.

Ystradgynlais - The volunteers will be returning to the community garden project that was on the hospital grounds very soon. Watch this space, or keep an eye on local bulletins, for more info.

Machynlleth - Gerddi Bro Ddyfi Gardens provides and promotes a therapeutic community wildlife garden for all people in the Bro Ddyfi area, and especially those at risk of social exclusion. They will be restarting activities after a Covid break soon.

We would love to hear what you think about the benefits of therapeutic gardening and if you have joined in any of the activities at these community gardens. Comment below and also suggest other gardens you know where people could volunteer.

A peaceful patio at Felindre Ward

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.

Managing mental health as lockdown restrictions ease this summer

It’s officially summer and we’re easing out of lockdown and into ‘normal’ life. But if you need help managing your mental health and wellbeing during this period of change, you’re not alone, as the SilverCloud Wales Online Cognitive Behavioural Therapy (CBT) team can explain.

SilverCloud Wales is an Online CBT service designed to help people aged 16+, experiencing mild to moderate anxiety, depression or stress, manage their mental health and wellbeing.

CBT works by encouraging you to challenge the way they think and behave so you’re better
equipped to deal with life’s problems.

There’s no need to be referred by a GP – you can sign-up for and access SilverCloud Wales anytime, anywhere, on your smartphone, tablet, laptop or desktop computer.

SilverCloud Wales is an NHS Wales service, run by Powys Teaching Health Board, and offers help for anxiety, depression, stress, sleep, money worries and more.

Choose one of the easy-to-use, interactive online mental health and wellbeing programmes to complete over 12 weeks and receive fortnightly feedback from a qualified SilverCloud Supporter, one of the mental health professionals whose role is to support users of the service.

SilverCloud Supporter Alexandra Birrell, explains why, if you need support managing your mental health and wellbeing, particularly with anxiety, as lockdown restrictions ease this summer, you’re not alone…

“The past 15 months have been unprecedented. None of us have ever experienced anything like this so no-one could have possibly known what to expect.

“At the core of anxiety is often a difficulty in dealing with uncertainty, and at the core of low mood is often feelings of powerlessness and lack of control.

“We were instructed to stay home, which impacted our interaction with our social support networks, which usually serve to protect us from difficult feelings. However, 15 months later and for many these conditions have become the new normal. Now, being able to venture out of the house and managing social interactions is what brings up feelings of uncertainty.

“Of course, people will have different feelings about this, depending on their situation.

"Some people are naturally cautious whereas others are embracing the opportunity to reconnect with loved ones. The difficulty is that these differences in boundaries are now something that we must learn how to communicate and navigate.

“The way that people navigate boundaries is often related to their self-esteem. People who struggle with their self-esteem tend to wonder whether their needs are important and may struggle to communicate them. If we struggle to communicate our needs, our needs may not be met which can then confirm the feeling that one’s needs are not important.

“SilverCloud Wales users choose one online programme to complete over 12 weeks, with fortnightly feedback from a SilverCloud Supporter. SilverCloud Supporters can give users access to additional modules if we feel they need more support in certain areas. The Communications and Relationships module is a popular one…

“The Communication and Relationships module starts out with a quiz to identify your unique communication style. For example, do you see your needs as more important, of equal importance, or less important than the needs of the people around you? Do other people know what you want and need?

“If you are struggling with communication, it may be that over the years you have learned to communicate in a way that is either too aggressive or too passive to get your needs met. This module offers support and advice around learning to communicate in an assertive, yet respectful way. It also focuses on strategies that may support you in improving the relationships in your life and making sure that you have a healthy support network to lean on when you start to struggle.

“The Self-Esteem module is another one that clients find useful and relevant to their experiences. This module looks at ‘self-talk’ - the way that we speak to ourselves.

“When we are struggling with low mood or anxiety, a common symptom is negative self- talk. We may find that we tend to berate ourselves or judge ourselves in a way that we never would with a loved one who was struggling. The Self-Esteem module offers support around building a practice of self-compassion by learning to offer ourselves kindness, support, understanding and tenderness rather than beating ourselves up, which only serves to make us feel worse.

“If we can improve our self-esteem and our belief that our feelings and our needs matter, this can also support us in navigating these end of lockdown boundaries with the people around us.

“The Relaxation module features a number of exercises that can be really beneficial. Users learn helpful relaxation techniques that can be used in day-to-day life to unwind and de-stress…

“In order to change longstanding habitual patterns or tendencies, we have to be able to slow down enough to notice those patterns. Many people struggling with anxiety feel that their mind is running a mile a minute, and that one thought seems to lead into the next which leads into the next and so on. These worries may be paired with physical sensations of anxiety such as a racing heart, difficulty breathing or a tight chest.

“When practising relaxation, many people report that as their body returns to a state of rest, their mind will slow down as well. It is from this place that we can catch what difficult thoughts are coming up, notice those patterns so we can start to challenge and change them.

“My advice for maintaining positive mental health and wellbeing for people trying to adjust to the ‘new normal’ over summer is…

“Each person will need to weigh up how they feel about the restrictions lifting and what is most beneficial for their own mental health. For some, seeing their loved ones will be supportive, whereas for others it will be a source of stress and will bring up feelings of awkwardness when trying to communicate this.

“Often, people find that their mental health starts to spiral and they don’t understand why it’s happening - they just know that they’re feeling increasingly distressed, low, or anxious, or a combination of all of these feelings.

“CBT provides a framework for understanding how some of the natural and automatic ways that human brains and bodies respond to uncertainty can actually serve to make us feel worse. In that sense, the journey of recovery can be about learning to focus on that which is still within our control, and finding empowerment through identifying coping strategies and ways of better managing our feelings.”

ONE SERVICE - THREE WAYS TO ACCESS

1.  SilverCloud Wales – The flagship service, available across Wales. 

This is a self-referral service which means that you can sign-up directly, without having to be referred by your GP or other healthcare professional. Choose one of the easy-to-use, interactive online mental health and wellbeing programmes to complete over 12 weeks and receive fortnightly feedback from your online SilverCloud Supporter, one of the mental health professionals whose role is to support users of the service. Find out more and sign-up here.

2.  SilverCloud Blended – A tailored version of SilverCloud for Powys residents. 

Choose one of the easy-to-use, interactive online mental health and wellbeing programmes to complete over 12 weeks and receive six face-to-face* sessions with an Online CBT practitioner whose role is to support users of the service. To find out more and signup, please contact: Ponthafren Association covering North Powys and Brecon & District - https://www.ponthafren.org.uk; Mid and North Powys Mind covering Mid Powys - https://mnpmind.org.uk/; or Ystradgynlais Mind - https://minditv.org.uk/.

*These may be telephone and email support sessions, depending on Covid restrictions.

3.  SilverCloud Workforce – A tailored version of SilverCloud specifically for NHS staff  

     and keyworkers. 

You'll have access to four online mental health and wellbeing programmes: Space for Resilience; Space from Stress; Space from COVID-19; Space for Sleep. This is an unsupported service so you will work your way through your programme of choice on your own, at your own pace. Sign up directly for the service without needing to be referred by your GP or other healthcare professional.

Visit https://cymru.silvercloudhealth.com/signup/ and enter access code WALES2020.

For more information about SilverCloud Wales online CBT

- If you have any queries, please email Silver.Cloud@Wales.nhs.uk or call 01874 712 428.

- Find us on Twitter: https://twitter.com/SilvercloudW

- Find us on Facebook: https://www.facebook.com/SilverCloudWales