What is the Best Contraception for You?

Today is World Contraception Day (WCD), aiming to improve the awareness of contraception so young people can make informed decisions surrounding their sexual and reproductive health.

There are so many different types of contraception, and many people, particularly young people, aren’t always aware of the options.

Here are some of the main ways you can prevent unwanted pregnancies and Sexually Transmitted Infections and Diseases (STIs and STDs).

How to boost your mood

Low mood can strike at any time of year, but many of us find the winter months – and January in particular – more difficult. 

January is a month of cold weather and dark nights. For many of us, it feels like there isn’t much to look forward to. Worries about our health or finances – especially if we made resolutions we couldn’t stick to – could all be affecting us. So what can you do if you need a mood boost?

Five steps to mental wellbeing

NHS Choices talks about the five steps to mental wellbeing. These are scientifically proven ways to improve your mood, and are excellent advice at any time of year. The five steps are:

·         Connect

·         Be active

·         Keep learning

·         Give to others

·         Be Mindful – or take notice

Things to try

A new hobby can help you tick off a few of the steps in one go. If you take up a new class at the gym, you could be learning, meeting people and being active all at the same time. Crafts are also a great way to learn a new skill, as well as being mindful activities (meaning you’re in the moment while you’re doing them).

You might think you’re not the type of person who goes to the gym or does a craft – but the beauty of trying something new is that you might just surprise yourself. Some ideas are:

·         Cooking

·         Running

·         Crochet or knitting

·         Walking

·         Adult colouring

·         Yoga

·         Volunteering

Small things

A good night’s sleep can do us the world of good, so make sure you’re getting your rest. If you’re having trouble sleeping, NHS Choices have some great tips for better sleep.

Having something to look forward to can also improve our mood. In a way this is the opposite of being mindful, so be happy to know these things are coming up, rather than counting down the days! But something as simple as having a date in the diary to catch up with a friend can help.

What are your top tips for lifting your mood? Let us know in the comments!

If you are struggling with your mental health, make sure you speak to your GP. You can also speak to the Samaritans 24 hours a day, for free, on 116 123 in the UK.

“When I was diagnosed I felt isolated. Now I want to say to others ‘look, me too. You’re not alone.’”

Acaycia had her first episode of psychosis two years ago. Since then, alongside support from the Trust’s Early Intervention in Psychosis team and Asperger’s service, she has found writing – something she enjoyed before her illness – has helped her through some of her most difficult times.

Here she explains how her life has been affected by hallucinations and delusions - symptoms of her psychosis - and how writing about it is helping her recovery.

A not so merry Christmas

Life can throw up problems at any time of year, but Christmas is a particularly difficult time to be struggling.

Financial problems, too much alcohol and the pressure to have the perfect Christmas can all make the festive period a stressful time.

If the thought of the Christmas season fills you with dread, there is help available.

Issues with alcohol

Alcohol seems to be everywhere at Christmas, and it’s easy to get carried away.

If alcohol is a problem for you or someone in your household, don’t stock up for Christmas – limit what you have at home.

You can get further help and advice from Alcohol Concern.

Money troubles

It sounds cheesy, but remember that the best gift you can give your children is your time.

When you do your Christmas shopping, be careful with credit. Never buy anything on credit until you’ve checked the interest rates and are confident you can afford the repayments.

You should also check that any company you borrow from is the real deal. Loan sharks charge very high interest and often use illegal methods to get the money from you. You can check the financial services register to make sure a company is legitimate.

If you do find yourself in financial trouble after Christmas, most community centres will hold debt management surgeries. They will be able to give information on your local food bank if you need it.

Your local Sure Start centre can also point you in the right direction for debt management advice.

Domestic violence

Domestic violence can happen at any time of year, but more time spent together at home can make things even more difficult.

If you are experiencing domestic violence, you are not alone and there is help out there: 

• Nottinghamshire 24 hour domestic violence helpline: 0808 800 0340 - freephone 
• National 24 hour domestic violence helpline: 0808 2000 247 - freephone 
• Advice line for male victims of domestic violence: 0808 8010 327 – freephone

You can also find advice online at Refuge, Women’s Aid or Men’s Advice Line.

Mental health issues

When everyone seems to be happy and having a wonderful time, experiencing issues with your mental health can feel even more isolating than usual.

If you’re struggling this Christmas, try to talk to family and friends about how you’re feeling. You can also find a listening ear at the Samaritans.

If you need urgent help, visit our help in a crisis page to find the best place to contact.

Get more help

If you’re not sure where to go for help with family problems, your local Sure Start centre can point you in the right direction.

If you’re experiencing issues with your mental health and you’re not in touch with our services, please talk to your GP. If you are using our services, please contact your care co-ordinator for advice.

The power of volunteering

Saturday 5 December is International Volunteer Day. We’d like to say a big thank you to all of the volunteers who help our patients and service users, as well as those who help to shape and improve our services.

Over 250 volunteers and befrienders give up their time to help people at Nottinghamshire Healthcare. There are lots of opportunities available. Our two Involvement Centres are places where people can take part in lots of different activities, from being on interview panels to working on their own personal development.

There are also lots of ways to get involved directly with patients, from helping to collect feedback to serving customers in our tea shops.

Befriending and visiting roles are another important way volunteers help at the Trust. Rampton Hospital has its own befriending scheme, for patients who have little or no contact with the outside world. Befrienders are individually paired up with patients who have similar hobbies and interests.

Befriending is a really important role for patients who don’t have many visitors, as it gives them contact with the outside world and helps to stop them feeling isolated. There are currently 49 befrienders working at Rampton Hospital, as well as befrienders working at some of our other secure hospitals.

Alan Coomes has two voluntary roles with the Trust; supporting patients at Nottingham City Hospital and taking part in ward audits and interview panels as an involvement and experience volunteer. Alan said, “‘I’ve been on my own for a very long time. Volunteering gives me a structure to daily life. I enjoy giving something back.”

“Volunteering lifts me out of the negative feelings and promotes a sense of positivity. It gives me what I describe as the 6 Cs; Care for others, Compassion, Competence, Communication with others, Courage and Commitment.”

Jules is another volunteer, who shares her story with new staff as part of their induction. Jules also volunteers at The Story Shop, a project where people with experience of mental health issues share their stories with others to help raise awareness and reduce stigma.

Jules says: “I like a routine. I like to be with people. Volunteering gives me an opportunity to be with others. It takes me away from my four walls, and I like to think that I make people happy when I volunteer and share my journey as a service user.”

Lots of our volunteers talk about the structure and routine working with us gives them. When people have been unwell and unable to work, volunteering gives them a purpose. Volunteering is of course about giving, but for many people it also gives them something back, too.

If you would like to find out more about volunteering at Nottinghamshire Healthcare, visit the volunteering section of our website.

10 ways to stay stress-free at uni

Starting university is one of the most exciting times in a person’s life. It’s a chance to meet new people, have new experiences and develop new opportunities.

It also comes with its own unique set of stresses and challenges. Moving to a new place, separated from family and friends, mixed with academic and financial pressures can create a breeding ground for common mental health difficulties.

Jason Parker is a Psychological Wellbeing Practitioner and regularly helps students overcome these difficulties to get the most out of their time at university. Here are Jason's top ten tips to help students stay well.

1. Our first tip is to make time for yourself. Hobbies and interests are really important for our wellbeing and reducing stress. Try to keep them up even during crunch time.

2. Look after your body. Your mental wellbeing is tied to your body. Eating well, regular exercise and a healthy life style can all help manage stress and promote psychological wellbeing.

3. Balance your time. But we’re not just talking about studies and play; remember that you’ll need time for the day-to-day living stuff. This may not be as fun as time with friends or as pressing as your studies, but it is just as important for a comfortable, stress reducing life.

4. It’s ok to feel anxious. Some anxiety and stress is normal, especially given the demands you face. So don’t be too hard on yourself.

However, when it doesn’t go away, don’t ignore the signs. You can contact our Let’s Talk-Wellbeing Team if your anxiety and stress is becoming a problem.

5. Remember you are not alone. Most people will experience a period of stress, depression or anxiety in their life, and students are no exception. Talking can help you feel less alone with your problems.

6. Put off procrastination. Procrastination goes hand in hand with perfectionism and stress. Try setting small goals - for example, aim to study for five minutes and then see how you feel.

7. Face your fears. Fear and anxiety feed off avoidance. Standing up to fears can help your confidence and self-esteem grow.

8. It's good to talk. If you’re struggling talk to friends, family and tutors. Offloading can help find new insights and ideas on how to manage your problems.

9. You don't have to be perfect. You’ve got this far because you’ve done well. The idea of achieving high standards is regularly reinforced in us. But trying to reach 100% will just lead to stressing over tiny details, wasted time, extra stress and eventually burnout.

10. Finally, get help if you need it. There are organisations and services out there to support you with the challenges of being a student. Don’t leave it to the last minute. Get in touch with us to talk through your options and how we can support you.

Let's talk about uni...

Jason Parker is a Psychological Wellbeing Practitioner with the Leicestershire & Rutland part of our Let’s Talk Wellbeing service. Here are his tips on looking after your wellbeing as you enter the world of never ending assignments, loans and independent living. 

University life is a strange mix of ingredients. We start with a dash of hope and excitement blended with a healthy dollop of freedom. Add to that your first pinch of responsibility, a couple of spoons of independence. Once the mix is starting to come together gradually pour in the challenge and then stir in some anxiety. Then we’re ready to cook for three to four years in a pressure cooker of strangers, limited funds, time demands and ever-shifting accommodation. While we’re waiting on the main course we can prepare the side dish of wild parties and excessive alcohol mixed with some extra-thick text books and seasoned with deadlines.

The result is a bittersweet meal that nothing really prepares you for. I don’t mean to be pessimistic about university life. There’s a lot to be excited about: the friends you’ll meet, the opportunities you’ll have, the things you’ll learn and the experiences you’ll treasure (some of my pranks as a student still remain a career highlight). But there’s also this side that doesn’t get talked about as much that exists beyond the expected academic pressures.

No one warns you how hard it is to live in a cold house with little money for heating (worst winter of my life!). They don’t tell you how isolating it can be away from family and established friends. Nor are you informed of the stresses that come with never living in one place for more than a few months. You’ll hear all sorts about balancing study time with play time, but it’s unlikely you’ll be told you’ll also need to include time for cooking, cleaning, shopping and generally running a household as well.

Amidst all the excitement and glamour of university is a plethora of stresses and pitfalls that can take their toll. Somewhere between the books and booze it’s easy to lose sight of your wellbeing.

So it’s important to put aside some time to reflect on your wellbeing. Remember, to experience some low mood, anxiety and stress is a normal part of life. The challenges you face as a student will certainly heighten the chances of this. But when they don’t let up and start to take over your life don’t ignore these signs, start talking. Talk to you friends, family and your tutors; let them know what’s going on.

If you find that you start to struggle settling in to university life, or at any point during your studies, know that you are not alone. Stress, depression and anxiety can affect us all and the difficulties and hardships of student life can increase that risk.

There are services and organisations out there that can support you in overcoming these difficulties. If you ever need to talk you can contact Nightline, student welfare services, university counselling or get in touch with Let’s Talk Wellbeing.