Mental Health Awareness Week 2023 - Anxiety

The theme of this year’s Mental Health Awareness Week 

15 - 21 May 2023 is Anxiety.

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

“Anxiety is a normal emotion in us all, but sometimes it can get out of control and become a mental health problem. Lots of things can lead to feelings of anxiety, including exam pressures, relationships, starting a new job (or losing one) or other big life events. 

We can also get anxious when it comes to things to do with money and not being able to meet our basic needs, like heating our home or buying food. 

Focusing on anxiety for this year's Mental Health Awareness Week will increase people's awareness and understanding of anxiety by providing information on the things that can help prevent it from becoming a problem.”

Andy, from North Powys, tells us what anxiety feels like to him, and shares tips 

which help him cope with anxiety in his day to day life.

To start off, could you give us a brief introduction to yourself and your situation?

I’m male - aged 63. I work part-time at a supermarket in Newtown. I have worked in a more intense, demanding IT job in the past, working in London, so my present job does not stretch the “grey matter”. Therefore, I have too much time on my hands to think and ponder over life, health and current news. 

I have struggled with depression over the last 13 years in Wales, being stuck in the house for many hours with not much going on. The "black dog" analogy and Silvercloud have both been useful to me, as is sharing with others that I trust and doing some volunteering and being part of a local church.

Tell us more about what anxiety feels like to you?

Anxiety is a feeling where my world is closing in on me. I don’t feel motivated to do anything or start anything new. It feels like I’m watching others having more fun but I cannot get enthusiastic about anything I am doing currently. I don’t look forward to doing anything and stop making any future plans.

What can bring on a feeling of anxiety in your experience?

My feelings of anxiety can be triggered by bad news on the TV, the weather, someone’s negative story or words to me, or it just appears out of the blue like random thoughts from nowhere. Sometimes they are nagging and recurring negative thoughts about my health or the future.

What helps you with your anxiety if you are at home alone?

I find it is helpful to me to limit the amount of TV news I watch to a short time, once per day. During Covid, I was watching TV news daily, and taking in every “blow by blow” announcement. This had a negative effect on my mental health. 

On big news subjects like the economy and wars and disasters, there is a constant commentary by journalists, who like to sensationalise every subject, dwelling on the negative side. I need to remind myself that what I’m listening to, is not fact, but comment or opinion. If I try and “wait and see”, and ignore it, it probably won’t happen (e.g. gas supplies exhausting and lights going off in winter in the UK). 

Having a faith, I do pray regularly, and God does take my cares and worries away. I find relaxing music (e.g. Christian songs by Hillsong) and reading the Bible (e.g. Psalms) soothes my soul and relaxes me when I am stressed or feel pain.

Cycling on the dunes at Newborough Forest on Anglesey

Tell us more about activities outside the home that can help with your anxiety

I like going out every day for a short walk with my camera, to maybe capture a new view or something natural like a bird or a flower in my favourite places like a park with trees, or along a river. Nature calms me and provides re-assurance in uncertainty. 

I also like to go out to a pub or a warm space, meeting people and socialising, to drink a coffee or read my book. It’s nice to see people and be out of the house. I like to go out for a motorcycle ride on a sunny day, as it is just me and machine in my space away from the hub-bub of life.

What was your experience of SilverCloud online Cognitive Therapy like?

I have found the "black dog" cartoon useful to me. It’s a very clear picture to me of what might be going on in my mind where the dark voice, or Black Dog, is speaking loudly to me. I sometimes find myself listening to it. The “black dog” is sometimes silent and sometimes barking away loudly and hard to ignore. 

I have completed the online Silvercloud course as my employer allowed me to have access to it for a limited time two years ago and I found it helpful and useful to me. Silvercloud (online mental health support) allowed me to study a Cognitive Behavioural Therapy (CBT) course online at my own pace and there was a personal guide allocated to me.

If the current Cost of Living Crisis has had an impact on your mental health, tell us how and why

Having time at home does mean that I feel the cold virtually every day. No one likes to return to a cold house. So, turning down the heating makes me feel “down” and putting it on and then looking at the smart meter also makes me feel “down” about the potential monthly cost of heating my house in terms of the gas and electricity bill. I have to stop myself constantly looking at the smart energy meter. Some people hide it away.

At the Menai Bridge, Anglesey on holiday

Which non-medical approaches work best for you when dealing with anxiety?

I find getting out of the house regularly helps me. I find activities like volunteering (e.g. driver for community cafe in the Covid lockdown period, and doing litter-picking as a Keep Wales Tidy Litter champion) and being part of a local church, attending large and smaller group meetings, helps me. 

I also find being outside in the natural environment, having a good book to read at doctor’s waiting rooms or in the pharmacy, or cooking a new recipe helps me. It is important to try something new from time to time.

Do you attend a support group, and if so what do you find beneficial?

I regularly work at a large supermarket, which provides laughs and lots of "ups and downs", but it has sustained me as a key worker allowing me to regularly get out the house three times a week, even during the lockdown Covid period. My workplace provides continuity, an income and a social life. 

I also find attending a weekly church meeting on Tuesdays is helpful to me, as everyone is a similar age at a similar life stage, sharing with each other how they are feeling about their health concerns and family worries too.

What is the one key thing which really helps you if you’re feeling anxious?

Try to tell yourself – “What if it doesn’t happen?" Or, “I’m better off than some others,” or “it might not be as bad as I have imagined, so wait and see”. Avoid over-thinking or worrying, as it achieves nothing and is damaging to your health. I am a “Work in Progress”. This is an ongoing battle as I am an anxious person. I am not “out of the woods” on this and there is always room for improvement and the need to seek help and share more with others.

Views from the motorbike above Newtown

Many thanks to Andy for telling us how anxiety affects him.

You can find support for anxiety in many different ways as Andy pointed out. 

Here are some links to sources of support in Powys:

Silvercloud CBT

Anxiety UK

Mental Health Foundation - tips for coping with anxiety

Mind - videos on anxiety & tips to help

“Outstanding Contribution Award” for Powys mental health reps

Jamie Burt (chair of PAVO trustees), Clair Swales (PAVO Chief Executive Officer),
Sarah Dale (Mental Health rep) & Tom Jones OBE (High Sheriff of Powys)

Owen Griffkin (Participation Officer) and Sarah Dale (Mental Health Representative) share their experiences of the recent 

Powys Volunteer of the Year Awards night.

The annual event is organised by Powys Association of Voluntary Organisations.

Owen Griffkin

The Powys Volunteer of The Year Awards is a wonderful way to celebrate all the volunteers in Powys who help to improve their communities and I was, therefore, really pleased to hear that the mental health service user and carer representatives had been nominated for this year's awards.

I attended the awards ceremony with Sarah Dale and our newest rep, Sally Houghton-Wilson, at the Elephant and Castle in Newtown.

My role is to support the reps to make sure they have everything they need for meetings, for example - agendas, travel etc. Because of this I see first-hand the work they do, and am constantly amazed by the dedication, bravery and hard work displayed by the reps. This was highlighted by the fact that one of the reps, John Lilley, couldn’t attend the awards ceremony as he was in Carmarthen at a national meeting!

It was a pleasure to see other groups and individuals who contribute so much to improving wellbeing in Powys receive awards. For example, Mums Matter Peer Support service, Cherilee from Ponthafren and Richard from Brecon & District Mind. There were also some really inspiring young people like the Junior Startwell Board who received well-deserved awards.

Mums Matter Peer Support Service receive the
Excellence in Health & Wellbeing group award

Then, after a delicious meal and a superb performance from two local performers who had entertained audiences in starring roles in West End productions, it was time for the Outstanding Contribution award. Sarah was really nervous in anticipation of the announcement but there was no need to be as the name on the envelope was read out - The Mental Health Service User and Carer Reps.

Sarah went up to collect the award, posed for some photos and then sat back down, grinning from ear-to-ear. Seeing how important the recognition was to Sarah made my night and I hurriedly sent texts to the other reps with photos and congratulations.

So once again to all the people who have been there to give service users and carers a voice - we all salute you and thank you!

You can read below what winning the award meant to Sarah and more about their roles.

Sally Houghton-Wilson (Carer rep), Owen Griffkin (PAVO Participation Officer)

and Sarah Dale (Mental Health rep)

Sarah Dale

Winning the Outstanding Contribution award means so much. As mental health service user and carer reps we are only required to attend the planning and development partnership board four times a year. But all of us do much more than this basic requirement. Myself and the other reps - John, Sally, Rhydian (and others like Hayley and Jane who have been involved recently) also attend the National Mental Health and Wellbeing Forum, Engage to Change, Talk to me 2 Group, and Powys Crisis Care Forum. We also meet patients at the Felindre ward at Bronllys Hospital every month to collect feedback, and report to the health board, to improve patience experience.

As reps we are asked to join working groups to help develop services to make sure they are fit for purpose, looking at specific areas such as the NHS111 Press 2 (due to launch in Powys soon) and complex trauma services.

We also go out to organisations and community groups to talk to people at ‘Meet the Rep’ events to gather experiences on services and directly discuss these issues with the service managers for mental health.

Sarah receives the Outstanding Contribution award on behalf of the reps
from Clair Swales, CEO PAVO

Recently myself and John Lilley have been voted in as the chair and vice chair of the Engage to Change sub-group which is a really productive meeting held with staff from all organisations who play a part in services. It is more responsibility and work but we also get to shape the discussion and give people a voice.

I have also led self-injury awareness sessions which have been attended by people from all over Powys and I have to reflect on and share some very triggering memories for me, but I do this because I want to help others who may be going through the same experiences. If I can tell people what could have made my experience better then they can make sure that others are treated with more empathy and compassion in the future. This is what drives us all as reps.

We do our utmost to champion the voices of those we represent, to ensure services are fit for purpose and the service user voice is heard loud and clear (I do have a loud voice!). People often forget that what we do is voluntary and that some of us are still receiving treatment for our mental health or caring for someone with a mental health condition. Because change takes time this can be exhausting and frustrating. So being recognised for everything we do with this award means so much that I can’t put it into words.

"The award has pride of place on my mantelpiece for now, until I pass it 

on to one of the other reps for them to keep." 

Find out more about becoming a Mental Health Rep in Powys.

The Powys Volunteer of the Year Awards is held annually by PAVO as part of the work 

of Powys Volunteer Centre. The awards recognise the commitment and value of volunteers across the County. If you feel inspired to volunteer, please get in touch with us:

volunteering@pavo.org.uk or 01597 822191 

Watch this space for our next annual awards and the opportunity to nominate a volunteer or group of volunteers who have made a difference to you!

‘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