new toolkit - bluebell care · 2020. 9. 25. · toolkit bluebell care trust, registered charity no....

TOOLKIT

www.bluebellcare.orgBluebell Care Trust, registered charity no. 1136818 Ltd company no. 07101628. Address: Bluebell Place, 2 Quay Street, Bristol, BS1 2JL

a group programme for mums experiencing

pre and post-natal depression & anxiety

SESSION Copyright Bluebell Care

For further information you can contact Bluebell in the following ways: email: [email protected] website: http://www.bluebellcare.org

telephone: tel. 0117 922 0746

www.facebook.com/ Bluebellsupportingfamilies @bluebellcare

Bluebell Care Trust, registered charity no. 1136818 Ltd company no. 07101628. Address: Bluebell Place, 2 Quay Street, Bristol, BS1 2JL

2

www.bluebellcare.orgCopyright Bluebell Care

Session 1 - Why Do I Feel Like This? 5

• Welcome 7

• Equality/Diversity form 9

• Ground Rules 11

• How do you feel today? 13

• Session evaluation 15

• Understanding perinatal mental health 17

• Focus for the week/my thoughts 19

Session 2 - Find Your FLOW – Be Creative 21


• Understanding the benefits of ‘FLOW’ 25

• Arts and crafts: the benefits 26

• Focus for the week/ my thoughts 27

Session 3 - Anxiety: Fight-or-Flight? 29


• Physical symptoms of anxiety 33

• Anxiety explained 34

• Daily activities record 36


Session 4 - What’s Your Routine? 39


• Loss of a balanced routine 43

• Restoring a balanced routine 44


Session 5 - Turning Negatives Into Positives 47


• Turning negatives into positives 51

• STOPP worksheet 53

• Antidepressant information 54


3

Contents page

3

SESSION Copyright Bluebell Care

Session 6 - Find your FLOW – Aerobic Exercise 57


• Aerobic exercise for depression and anxiety 61

• Interest checklist 62


Session 7 - Find Your FLOW – Be Musical 67


• The benefits of music 71


Session 8 - Food for mood 73


• Food for mood 77

• Weekly menu planner 79


Session 9 - Self Esteem 81


• Understanding & building self-esteem 85


Session 10 - Bring Your Senses To The Rescue 89


• How your senses can help you 93


Session 11 - What Next? 97

• Summary 99

• Thank you 100

• EPDS 101

• GAD-7 102

• Programme evaluation 103

• Future skill sharing 107

• More helpful information 109

4


Why do I feel like this?

SESSION 1

5

SESSION 1 Copyright Bluebell Care6


Welcome to Mums’ Comfort Zone and thank you for coming along to meet us. We know that it can take a lot of courage to meet new people in different surroundings. Mums’ Comfort Zone has been set up by Bluebell to help support mums who have pre and postnatal depression and anxiety, who are finding everyday life stressful, resulting in feelings of sadness, panic, loneliness, frustration, irritation or anger.

By meeting together with other mums in a similar situation, you can have some me time in order to help become more positive about life as a mum. During the course we will be exploring why you are feeling the way you do, how you can help yourself and each other, as well as trying some fun activities.

Group Structure

My group leader is contact no:

My 1:1 Bluebell Buddy is contact no:

The Buddy service is Bluebell’s confidential, befriending service which offers 1:1 to support to mums in the community, either in addition to our groups where needed or as an alternative.

Our group helpers and Bluebell Buddies are all mums who have at one time experienced feelings of intense sadness related to either pregnancy or birth, and who now want to help other mums learn strategies to better cope with the challenges that their lives present.

Jodi Dowse and Jessie Sanzo - Operations managers

Jodi and Jess work behind the scenes to make sure that everything runs smoothly. They are based at Bluebell Place, so you may get to meet them if you come along to drop in sessions.

Ruth Jackson – Founder and Director of Bluebell

Ruth has a background in communications and fundraising and was motivated to set up Bluebell, as she experienced antenatal and post-natal depression herself, whilst living in London. Ruth’s role involves trying to raise lots of money so that Bluebell can help even more mums, dads and families.

Guest speakers/activity leaders

We will be offering you lots of really exciting activities during the course and many of them are being hosted by professionals. Please make them feel welcome.

Finally, this is YOUR support group. If there is something you don’t enjoy then tell us. If there is something you really love then tell us. While nobody is going to force you to do anything, please try and keep an open mind when meeting with the group. You may find you have undiscovered interests and talents!!

Mums’ Comfort Zone

7


Bluebell aims to provide equal opportunities and fair treatment to all service users. In order for us to ensure that we achieve this, it would be helpful if you could kindly complete this form. The information you provide will remain anonymous and will not be stored with any identifying information about you. All details are held in accordance with the Data Protection Act 1998.

We would like you to complete this form in order to help us understand who we are reaching and to better serve everyone in our community. The information will be used to provide an overall analysis of people who are using our services. If you would like the form in an alternative format or would like help in completing the form, please ask a member of staff.

Ethnicity

Please state what you consider your ethnic origin to be. Ethnicity is distinct from nationality and the categories below are based on the 2001 Census in alphabetical order.

Asian Black Chinese or other ethnic group

Indian Caribbean Chinese

Pakistani African Any other ethnic group

Bangladeshi Any other Black (please write in)

Any other Asian background (please write in) background (please write in)

Mixed White

White and Black Caribbean English Rather not say

White and Black African Irish

White and Asian Scottish

Welsh

Any other mixed background Any other White background (please write in) (please write in)

Age: Rather not say

Equality and Diversity Monitoring Service Users

9

SESSION 1 Copyright Bluebell Care

Disability

The Disability Discrimination Act 1995 (DDA) defines a person as disabled if they have a physical or mental impairment which has a substantial and long term (i.e. has lasted or is expected to last at least 12 months) adverse effect on one’s ability to carry out normal day-to-day activities. This definition includes conditions such as cancer, HIV, mental illness and learning disabilities.

Do you consider yourself to have a disability according to the above definition?

Yes No Rather not say

Gender

Male Rather not say Transgende

F to M

Female M to F

Faith

Which group below do you most identify with?

No religion Baha’i Buddhist

Christian Hindu Jain

Jewish Muslim Sikh

Other (please write in) Rather not say

Sexual orientation

How would you describe your sexual orientation?

Bisexual Gay man Heterosexual or ‘straight’

Lesbian Other Rather not say

Today’s date:

Thank you for completing this form.

10


Group Ground Rules

• Confidentiality: What is said in the group should stay in the group

• Respect each others’ opinions

• Do not judge each other

• Try to keep an open mind and a willingness to participate

• To have at least one break

• Mobile phones to be switched off/to silent and left in bag

• Try to settle children into the creche ASAP so we can have a prompt start

• Take full responsibility for own physical welfare and only participate in any physical activity, after checking with own GP, that it is safe to do so

I am willing to follow the above ground rules

Signature:

Mums’ Comfort Zone

11


How do you feel today?

Anxious Shy Cold Hot Curious

Shakey Tired Exhausted Angry Sad

Tearful Frightened Frustrated Annoyed Guilty

Hysterical Numb Lonely Miserable Negative

?

Paranoid Confused Suspicious Withdrawn Don’t know

Confident Determined Happy Interested Enthusiastic

Optimistic

Relieved

Satisfied

Thoughtful

Surprised

Relaxed

Proud

OK

13


Week no . Date:

Pre-session questions:

Q1. Can you describe how you are feeling right now? (See mood sheet for help.) How strong is this feeling? (Where 1 is not strong at all and 10 is the strongest feeling)

Emotion 1 2 3 4 5 6 7 8 9 10 (please circle)

Q2. Has anything particularly POSITIVE or NEGATIVE happened during this week which may have influenced how you are feeling?

YES NO (please Tick)

Post session questions: Q3. Can you describe how you are feeling right now? (See mood sheet for help)


Q4. Overall, how satisfied were you with the session?

Not at all Very Much

1 2 3 4 5 (please tick)

Q5. What did you enjoy?

Q6. Was there anything about the session you would change?

Session evaluation

15


AFTER THE BIRTH You may have heard the term ‘baby blues’ used to describe a mild, short, period of depression which many women experience after childbirth. Do not confuse this with postnatal depression. The ‘baby blues’ often arrive within the first week after the birth of your baby. You may feel very emotional and find that you keep bursting into tears but you cannot explain why you are upset. You also may not be able to concentrate or remember things. This is pretty normal for most new mums and may be due to sudden changes in the levels of your hormones after giving birth.

As a new mum you may feel that you will be unable to cope when at home alone with your baby. This is especially the case with first time mums. Often the promise of practical help from family and friends can ease the situation, and as you learn how to cope at home your feelings of depression will lift.

In a few cases the ‘blues’ get worse and the symptoms become more distressing. This is postnatal depression. Slowly developing postnatal depression can take two forms. One type occurs when a patch of postnatal ‘blues’ which started soon after the baby’s birth becomes worse and more distressing as time passes. The second type develops more slowly and is not noticeable until several weeks after the birth of the baby.

DEPRESSION Many mothers begin to feel depressed, increasingly despondent and hopeless soon after the baby is born. You may feel terribly miserable and sad for no particular reason and may find that you spend a large part of each day in tears. Sometimes you may feel rejected by your partner, family, friends, or even by the new baby; these feelings usually have no foundation.

You may feel permanently tired and unable to cope with household chores. You may give up bathing, dressing properly or making-up.

There are many different reasons why people develop postnatal depression. It is often due to a dramatic change in your lifestyle eg. change in routine or role. It could be linked to a difficult birth or other trauma experienced around childbirth or pregnancy. Hormonal changes may also play a part. Lack of sleep almost certainly plays a crucial role.

ANXIETY (EXTREME WORRYING)A depressed mother may feel extremely anxious about a variety of subjects and situations. You may be worried about your health, possibly having felt unwell since the birth of the baby. You may experience severe pain for which the doctor can find no satisfactory explanation. This pain is often in the head or neck. Other mothers suffer backache, and chest pains which they fear are due to heart trouble. You may have a number of minor medical complaints which can cause undue distress.

Anxiety may make you worry about the health and well-being of other members of your family, especially the baby.

You may feel too tense and anxious to go out of your home. You may not be able to bear to meet up with even your closest friends, and may refuse to answer the door, telephone or letters.

Understanding Perinatal Mental Health

17


PANIC You may experience confusion over everyday situations and may experience feelings of panic. These feelings are unpredictable and often very distressing. You may feel unable to ‘calm down’ and may find it hard to breathe.

TENSION Feelings of tension are often associated with depression. You might feel quite unable to relax however much you are encouraged to do so. You may feel as if you are about to explode when the tension is at its worst.

OBSESSIONAL AND INAPPROPRIATE THOUGHTS A mother suffering from depression commonly has some obsessional thoughts. These may be about a person, a situation or about a certain activity. You may become very frightened and believe that you may harm a member of your family, especially the baby. These fears are very common symptoms of depression and may or may not be accompanied by feelings of guilt.

PUERPERAL (POSTNATAL) PSYCHOSIS

In a very tiny percentage of cases mothers may start to experience any of the following; delusions (false beliefs), hallucinations (hearing voices, seeing things that aren’t there), extreme mood swings (from feeling like superwoman to feeling suicidal). Symptoms often appear within the first 14 days after birth but can appear later on. If you feel you may be experiencing any of these extreme symptoms please contact a medical professional as soon as possible. The good news is that puerperal psychosis can be treated effectively.

CONCENTRATION You will probably find that you cannot concentrate on books, television programmes or even conversation. You may find that your memory is very poor and you may often feel very disorganised. You may find that you sit for long periods of time doing nothing, but thinking about how awful you feel.

SLEEPING Often you will have some form of sleeping difficulty. You may be awake until the early hours of the morning, or get no sleep at all. You may sleep very fitfully and waken frequently.

Indeed some mothers find insomnia one of the most distressing aspects of the illness. The feeding requirements of a young baby do not help a mother who is having sleeping difficulties.

SEX A common effect of depression is a complete loss of interest in sex. This may last for some time, and it is helpful if partners realise that this is a symptom of the illness and that sexual desire will return as soon as the depression lifts. It should be stressed that a return of sexual desire is often the last sign that a depression has lifted and great patience is necessary if a relationship is to be kept intact whilst a mother recovers from postnatal depression.

BONDING ISSUESSome mothers with postnatal depression can find it difficult to feel a bond with their baby. It can be a real struggle to hold or even look at her.

ANTE-NATAL DEPRESSIONIs a form of depression which occurs during pregnancy and many of the symptoms are the same as for postnatal depression.

18


My thoughts

Focus for the week

19


"Mothers cannot give from a depleted source. Every mother needs emotional, mental, physical and spiritual validation, nourishment and support. When a mother is respected and well cared for, she and her whole family, will benefit"

20


Find Your FLOW – Be Creative

SESSION 2

21


Week no . Date:













Session evaluation

23


What is FLOW?Flow is the feeling you get when you are doing something you enjoy and the following happens:

• You are not distracted • You are focused on what you are doing and not worrying about anything else

• You feel fully alive, alert, motivated and full of energy

• You lose your sense of time and may forget feeling hungry or thirsty

• Y ou feel uplifted

What are the benefits of FLOW? • Feeling more connected with your life

• More positive emotions

• More life satisfaction

• More self esteem

• Better quality of life

• Development of skills

Flow is most often experienced during creative activities (eg. Art, music, drama, dance) and sports. The next few weeks are all about finding your flow by trying various activities in taster sessions. Find what works for you – you may surprise yourself!!

Understanding the Benefits of FLOW

25


Arts and Crafts: the BenefitsResearch shows that taking part in art and craft activities can have a positive impact on our mental wellbeing - and is especially helpful for depression and anxiety. Doing something creative is often the first activity we stop when we feel low or stressed and it can take a lot of motivation to start again - even if it is something we love.

How can art and craft activities improve anxiety and depression?

• Learning new skills

• Increases sense of achievement

• Increases self esteem

• Development of self-expression

• Increases motivation

• May increase social contact

• Can provide a sense of meaning/purpose

• May provide a distraction technique for managing negative or anxious thoughts

• Can promote relaxation

• Can improve fine motor skills

• Can be helpful in channeling negative self-harm thoughts into something beautiful, positive and safe

• ’Playing’ can release tension and promote the release of endorphins (happy hormones)

What sorts of things could I try?

Painting, pottery, jewellery making, knitting, stain glass windows, decoupage, quilling, sketching, calligraphy, cake decorating, quilting, dress making, scrap-booking, card making.......the list is endless.

Just give something a go and if it is not for you - move on to the next thing.

Join a local art/craft group or track down on-line support for particular crafts.

Wander round a hobbies shop and ask for advice.

Most of all, have fun!!

26


My thoughts

Focus for the week

27


" Successful mothers are not the ones who have never struggled. They are the ones who never give up despite the struggles."

28


SESSION 2

Anxiety: Fight-or-Flight?

SESSION 3

29


Week no . Date:













Session evaluation

31


Physical symptoms of anxiety

Feeling flushed

Blurred vision

Dry mouth

Neck & shoulders tense

Chest pains Tight chest

Breathless feeling Breathing too quickly

Pins & needles Stomach

Cold hands

Sweaty palms Shaking hands

Shaky legs

Headaches

Dizziness

Feeling faint

Feelings of unreality

Tightness in throat

Difficulty swallowing

Pounding heart

Feeling sick

"Butterflies" in

stomach cramps

Diarrhoea

Urge to wee

33


Anxiety ExplainedWhat is anxiety?

A psychological and physical response to frightening and threatening situations. The feelings experienced can be very strong and include:

Physical symptoms Psychological symptoms

Tightness or pain in the chest Expecting the worst

Shortness of breath Fear of going crazy

Choking sensation Feelings that everything is unreal

Feeling sick Thinking unpleasant thoughts

Pounding heart Worrying about something which may never happen

Numbness/tingling sensation in fingers and feet

Thinking everything is going wrong when only one thing has

Feeling dizzy Misinterpreting what other people think of you

Sweating Fear of dying

Hot and cold flushes Having trouble concentrating & thinking

Trembling

Although you may have experienced some of these symptoms at specific times in your life (e.g. when you have had a real reason to be frightened) it is likely that you may experience a lower level of tension and worry on a regular basis. This is called GENERALISED ANXIETY. These feelings are not linked to specific situations and you may feel worried most of the time.

Why does my body react this way?These feelings are the body’s normal response when we are threatened in some way. Our body is preparing us to stand and fight or to run away as fast as we can ie FIGHT or FLIGHT. The fight or flight response is part of our autonomic nervous system which controls all our involuntary responses. The autonomic nervous system is controlled by the hypothalamus region in our brain. When we experience danger, our brain sends a signal to the adrenal glands which release adrenaline into the bloodsteam. Adrenaline triggers the release of stored sugar and fat for energy and also stimulates our heart rate and breathing rate to increase. Oxygenated blood is diverted to essential organs such as the heart, lungs and muscles in order to prepare for action. The stress hormone cortisol is also released into the blood stream which helps keep our body in a state of high alert. After the danger is over our level of cortisol drops and the autonomic nervous system reverses the effects of the fight or flight response.

For some people this stress or danger response fails to switch off properly and can also be stimulated with the everyday events of life, rather than a real danger. This is anxiety. Living with anxiety on a daily

34


basis can be extremely draining on our bodies and can lead to long term effects such as heart disease, strokes, high blood pressure, poor immune system and weight gain.

What can I do about anxiety?As the feelings we get with anxiety are a physical, bodily response, we can start by training our body to switch back to calm mode. The key to this is REDUCING OUR BREATHING RATE. By reducing breathing rate we reduce the amount of oxygen in our blood. By bringing the level of blood oxygen and carbon dioxide back into balance the fight or flight response is reversed and our body returns to a calm state.

Controlled diaphragmatic breathing: Your diaphragm is a band of muscle which sits below your stomach and lungs. Working this muscle helps to kick-start the calm mode. It takes a conscious effort to use this form of breathing so we are immediately taking control of our breathing.

Begin by placing one hand on your stomach and one on your chest. Breathe in through your nose by pushing your stomach out rather than by pushing your chest out. Keep your shoulders lowered and still. Hold for about 3 seconds and then breathe out through your mouth until all your breath has been expelled. Ideally your out breath should be twice as long as your in breath eg In for 3, hold for 3, out for 6. You should be looking to slow your breathing rate to around 8-10 breaths per minute. Continue breathing like this for around 5 minutes. You can use this technique anywhere but it will take a bit of practice. To start with it is probably better to practice it when you are not feeling too stressed, then when you really need it you will know what to do!

Progressive muscle relaxation: Find a quiet and relaxing place to practice this. Choose a comfortable chair or lie down, and turn your phone off. Start by practising your slow breathing. For each of your muscle groups in your body, tense the muscles for 7-10 seconds, then relax for 10 seconds. Only tense your muscles moderately. Let go of the tension in your muscles and allow them to relax. Relax your muscles in the following order:

Hands – clench one fist, then relax. Same with the other hand.

Lower arms – bend your hand down at the wrist, as though you are trying to touch the underside of your arm, then relax. Then your other arm.

Upper arms – bend your elbows and tense your arms. Then relax.

Shoulders – hunch your shoulders up as if trying to touch your ears, then relax.

Neck – stretch your neck gently to the left, then forward, then to the right, then to the back in a slow rolling motion, then relax.

Forehead and scalp – raise your eyebrows, then relax.

Eyes – screw up your eyes, then relax

Jaw – clench your teeth, then relax.

Tongue – press your tongue against the roof of your mouth, then relax.

Chest – breath in deeply to inflate your lungs, then breathe out and relax.

Stomach – pull your tummy in to tighten the muscle, then relax.

Upper back – pull your shoulders forward with your arms at your side, then relax

35


Self Care sleeping

showering/washing dressing

hair & make-uptaking medication

toiletingpersonal hygiene

eating (not meal prep)sex

Productivitymeal preparation

washing upshoppingchildcarepet care

worksearching for work

college/studyvolunteer work

community transportcleaning

clothes washinghouse repairs

using computer/phone

money management

Leisurewatching TV

going out with friendsfamily time

playing sportreading

playing gamesinterests/hobbies

(sex)(sleeping)

(using computer/phone)

Time Weekday Activity Weekend Activity Activity category

12.00 Midnight

01.00am

02.00am

03.00am

04.00am

05.00am

06.00am

06.30am

07.00am

07.30am

08.00am

08.30am

09.00am

09.30am

10.00am

10.30am

11.00am

11.30am

12.00 Midday

12.30pm

01.00pm

01.30pm

02.00pm

02.30pm

03.00pm

03.30pm

04.00pm

04.30pm

05.00pm

05.30pm

06.00pm

06.30pm

07.00pm

07.30pm

08.00pm

08.30pm

09.00pm

09.30pm

10.00pm

10.30pm

11.00pm

11.30pm

Daily Activities Record

SESSION 336


My thoughts

Focus for the week

37


"Some days, she has no idea how she’ll do it. But every single day, it still gets done."

38


What’s Your Routine?

SESSION 4

39


Week no . Date:













Session evaluation

41

SESSION 3 Copyright Bluebell CareSESSION 442


Loss of a balanced routineThe lifestyle changes experienced by new parents are very dramatic and can be a major contributor to depression and anxiety. Suddenly life gets a lot more complicated and routines can tend to dissolve into disorganised chaos. The unpredictable nature of babies’ demands compounded by severe sleep deprivation can be a shock to the system – especially if you are used to being very organised and in control. Your activities tend to become focussed on the baby and its needs rather than on your own needs, which can lead to a very unbalanced daily routine. You tend to stop doing activities which give you satisfaction or pleasure. You often leave behind old roles such as work and also your work colleagues and friends. This change of role can lead to a temporary loss in your identity as an individual which may result in feelings of isolation.

Restoring a balanced routineBy making a note of all the things you are currently doing during the day you can start to work out what is missing from your day. It may be you are trying to do too much at certain times of the day or you may have made no time for yourself. We all have a different ideal balance of activities which are meaningful to us and working out what we need to change to restore that balance can be very positive. Try changing just one or two things to help with your daily routine eg.

• Plan to do one nice thing just for you every day

• Delegate some tasks to other people if you can

• Prioritize tasks and try not to be too concerned with the rest

• Is there a better/quicker/more efficient way of doing something

• Try to instigate a good sleep routine for you and your baby

43


Restoring a balanced routineActivity

Self careeg. Sleeping, washing/showering, dressing, hair & makeup, taking medication, toileting, personal hygiene, eating

Productivityeg. Meal prep, washing up, cleaning, shopping, childcare, pet care, paid work, college, volunteer work, house repairs, ironing, computer, money management.

Leisureeg. Watching TV, going out with friends, family time, playing sport, reading, playing games, interests/hobbies, social media.

What particularly supports my mental wellbeing?

What does NOT support my mental wellbeing?

What can I change in my daily routine to restore balance?

44


My thoughts

Focus for the week

45


"You don’t have to control your thoughts. You just have to STOP letting them control you."

46


Turning Negatives into Positives

SESSION 5

47


Week no . Date:













Session evaluation

49


Turning Negatives Into PositivesAUTOMATIC THOUGHTS

We all have negative or anxious thoughts from time to time. It’s normal! Our mind is constantly trying to make sense of the world around us. Without even realising it we interpret and give our own meanings to everything happening around us. Often our thoughts are based on previous experiences, our upbringing, our culture, religious beliefs and family values and these thoughts result in physical and emotional feelings. We may experience a TRIGGER which causes us to THINK and FEEL a certain way, leading us to REACT in a particular way. The more these triggers occur the more AUTOMATIC our thought processes and reactions become. The stronger our thought processes become the more believable they seem and the more difficult they are to change. The brain is the most powerful organ in our body and neural pathways become stronger with repeated use. Trying to redirect our thoughts towards a more positive pathway takes time and effort but can be done using COGNITIVE BEHAVIOURAL THERAPY. This technique involves the IDENTIFICATION of automatic negative/anxious/unhelpful thoughts, CHALLENGING of these thoughts and then CHANGING our response to these thoughts.

COGNITIVE BEHAVIOURAL THERAPY

Try the following steps every time you have an unhelpful automatic thought;

STOPP

Stop Don’t act immediately. Wait. This helps to put space between the trigger and your response.

Take a breath Slowly breathe in and out a couple of times. Breathing a little deeper and slower will calm down and reduce the physical reaction of emotion/adrenaline. Focusing on breathing can divert your attention away from thoughts and feelings of distress. You can start to think more logically and rationally.

Observe What is the situation/trigger?

What are you thinking about?

What are you focusing on?

What are you feeling in your body?

Noticing helps you to defuse those thoughts, emotions and physical feelings and therefore reduce their power and control.

Pull Back Put in some perspective. Zoom out! See the bigger picture (helicopter view). This is the thought challenging part of CBT. When you step back emotionally from a situation it reduces those distressing beliefs. You can do this by asking yourself questions eg.

Is what you are thinking fact or opinion?

Is there another way of looking at this?

What would someone else say about it?

51


What advice would you give a friend in this situation?

How important is this situation right now?

Practice what works This is the behavioural change part of CBT. Rather than reacting impulsively you can CHOOSE a more positive response

Consider the consequences. What could you do differently?

What’s the BEST thing to do? What has helped in the past?

Do what will help most!

Give it a go. There is a STOPP worksheet on the next page.

If you find the process of identifying negative thoughts and challenging them too difficult at the moment then try focussing on some positive self help techniques;

THINK POSITIVELY • Keep a daily record of all the small pleasant things that happen and discuss these events with

your friends when you see them

• Think about pleasant occasions in the past and plan pleasant occasions for the future

• Identify areas of your life that are positive. When you are depressed it is easy to lose sight of the things you really value in life. What things used to be important to you before depression?

• Avoid discussions about your bad feelings. Try solving realistic problems instead.

• Keep yourself busy doing useful activities. Avoid sitting or lying about doing nothing.

PRIORITIZE If you are endlessly worrying and turning things over and over in your head, pick out one or two problems and try to resolve them. You might like to ask a friend to help you:

• Sit down with a sheet of paper and go through the following steps:

• Write down what the problem is

• List 5 or 6 possible solutions (you can write down bad as well as good ideas)

• Evaluate the good and bad points of each idea

• Choose the solution that best fits your needs

• Plan the steps needed to put the solution into action

Review your efforts after attempting to carry out the plan. Praise all efforts. If unsuccessful, start again.

SESSION 552


STOPP WorksheetNotice the intrusive or distressing thought, image, memory, trigger...

Write your reactions and alternative, healthier responses in this column. What works for you? What will help? What can you tell yourself? What do you need to remember at those times?

STOPP

Take a breath

Observe – describe the feelings, images, thoughts, body sensations, triggers.

Pull back / Put in some Perspective. What’s the bigger picture? Take the helicopter view. Is this fact or opinion? How would someone else see this? Is there another way of looking at this?

Practice what works. What is the best thing to do right now – for me, for others, for the situation.

www.getselfhelp.co.uk © Carol Vivyan 2011. Permission to use for therapy purposes. www.get.gg


STOPP Worksheet

Notice the intrusive or distressing thought, image, memory, trigger…


STOPP!

Take a breath





STOPP Worksheet



STOPP!

Take a breath





STOPP Worksheet



STOPP!

Take a breath





STOPP Worksheet



STOPP!

Take a breath





STOPP Worksheet



STOPP!

Take a breath




53


Antidepressant Information1. What are antidepressants used for?Antidepressants are used to treat depression when people feel low.They are not used in mild depression. Usually counselling helps people with mild depression.Antidepressants are given to people with quite bad depression.

2. What are the most commonly used antidepressants?

SSRIs which stands for selective serotonin re-uptake inhibitor.

eg Fluoxetine

Citalopram

Sertraline

Other antidepressants

SNRIs which stands for: serotonin-noradrenaline reuptake inhibitors

eg Venlafaxine

Duloxetine

Reboxetine

Tricyclics: older medicines and generally have more side effects than other antidepressants

eg Amitryptyline

MAOIS which stands for: mono-amine oxidase inhibitors. Older antidepressant. Cannot eat foods containing tyramine if you take these

eg Isocarboxazid

Phenelzine

Mirtazapine: noradrenic and specific serotonergic antidepressant. Particularly good for anxiety but can increase appetite and make you very sleepy

3. How do they work?Serotonin is a chemical in the brain. It helps to carry messages between cells. Antidepressants stop serotonin from being taken into cells and this helps depressive symptoms. It is possible to see changes in areas of brain function with scans when antidepressants are used.

4. What do they do? • Improve symptoms of depression

• Reduce time depression lasts

• Prevent depression returning

SESSION 554


5. What are the common side effects of taking SSRI antidepressants? • Anxiety- this wears off in a few days

• Feeling sick- this wears off in a few days

• Difficulty sleeping- this wears off in a few days

Less common- • Diarrhoea

• Loss of appetite

6. How long do people need to take antidepressants for?Usually at least 6 months.

7. How do you stop taking antidepressants?Always talk with your GP before making any changes. You should usually make any change gradually. For example if you are taking 20mg fluoxetine you could try taking this on alternate days for 2 weeks before stopping.

8. If you stop taking your medicine suddenly you may experience-

• Feeling sick • Dizziness

• Anxiety • Electric shock sensations

• Not sleeping • Vivid dreams

55


My thoughts

Focus for the week

SESSION 556


SESSION 6

Find your FLOW – Aerobic Exercise

57


Week no . Date:













Session evaluation

59


Exercise for depression and anxietyIt is a scientific fact that aerobic exercise can reduce depression and anxiety. Aerobic exercise is any activity which increases oxygen levels in the body. Exercises such as swimming, jogging, zumba, fast walking, cycling – in fact anything that gets you a little bit out of breath is aerobic exercise. You should be working at a pace which you can comfortably maintain for around 20 minutes.

Use your Fight or flight responseWe have already looked at the body’s fight or flight response which happens when we are feeling stressed. Instead of controlling your breathing to help switch off this response, you can work with your fight or flight response by using exercise to trick the body into thinking it is either fighting or running away! During aerobic exercise your body is putting all that adrenalin and increased blood flow to good use. This will help reduce tension in your body and muscles, making you feel a lot more relaxed.

Lift your moodAerobic exercise can give you a feeling of well-being which is brought on by the release of endorphins (your body’s natural pain killers).

Sleep wellAs well as physically tiring the body, aerobic exercise helps calm and break up frantic thought patterns – especially those worries that get turned over and over in your head just as you are trying to get to sleep. Aerobic exercise therefore makes it easier to fall asleep and to stay asleep. You will also find that you can think more clearly. However, you shouldn’t exercise just before going to sleep. Give your body and mind time to relax before going to bed.

How often should I exercise?The effects of aerobic exercise are long-lasting, so you really don’t have to exercise every day to enjoy the benefits. Three times a week for about 30-45 minutes is enough. The most important thing is that you enjoy your exercise. Have a go at something new. There are lots of different activities out there. Even better, exercise with other people! You will feel more motivated and it is certainly more fun than exercising on your own!!

Aerobic exercise for depression and anxiety

61


Category Activity Level of InterestStrong Some None

1 Health & Fitness

Aerobics / Gym

CyclingRunning / JoggingRoller blading / Ice SkatingSwimmingYoga / Tai Chi..

Other Health & fitness2 Sports Athletics

Basketball / Netball Bowling Cricket / Baseball / RoundersDartsFootball / Rugby / HockeyGolfMartial Arts / Boxing / Fencing Pool / Snooker Spectator SportsTable TennisTennis / Squash / Badminton

Other Sports:3. Creative Amateur Dramatics

Crafts / Needlework Fashion: incl Clothes / Hair / Cosmetics Making music – incl. instrument, DJ’ing.Model BuildingPainting / Drawing (Art) PhotographyPotterySingingWriting: letters / poems / storiesWoodworking – incl. Picture Framing, Furniture Restoration

Other Creative:4. Productivity -

at homeCar Repair

Cooking / Baking Gardening – incl Indoor PlantsMending / DIYPet ownership

Other Productivity at home

Name: Date of Birth

Interest Checklist (UK)

62


Strong Some None5. Leisure- at

home Board games – chess, scrabble etc.

CollectingComputing – games / pc / internet Listening to music Playing cardsPuzzles / Crosswords Radio ReadingTelevision / Video

Other Leisure at home6. Social: Clubs: Social / Nightclubs

Eating outFaith-related activitiesInviting / visiting friends / familyPubs / barsVoluntary work

Other social:7. Outdoor

PursuitsBird watching / Wildlife

Camping ClimbingEcology / Conservation FishingHorse ridingWalkingWater Sports incl. canoeing / rowing

Other outdoor pursuits8. Out and About /

Entertainment Bingo

Cinema Concerts /Theatre DancingDrivingJumble/car boot sales/charity shopsMuseums / art galleries Places of interest / day trips Shopping (incl. Markets)Traveling / Holidays

Other out and about:9. Educational Antiques

Courses / adult education Foreign LanguagesHistoryPolitics / Philosophy ScienceSpeeches / Lectures

Other educational

Signature: Date

63


Signature: Date

Name: Date of Birth

Strong Interests

Shortlist Action Plans

1

2

3

Interest Summary

Action Plan

64


My thoughts

Focus for the week

65


"Motherhood has taught me about living in the moment. Our children don’t remember yesterday. They don’t plan for tomorrow. They just exist in the moment."

66


Find Your FLOW – Be Musical

SESSION 7

67


Week no . Date:













Session evaluation

69


The Benefits of MusicPain Killer 4 Acts as a diversion

4 Helps body release endorphins (body's natural pain killers)

Reduces Stress 4 Slow music can help switch off the "flight or fight" system which causes feelings of anxiety

Cardiovascular benefits 4 Slow music can reduce heart rate and blood pressure

Stimulates brain cells 4 Music with a strong beat and fast speed can help with concentration and more alert thinking

4 Music with a slow beat can improve ability to focus for a long time

4 Music can increase creativity

Boosts exercise performance 4 Listening to upbeat music while you exercise can motivate you to keep going and stop you

feeling as tired

Promotes sound sleep 4 Soothing music can help calm our mind as we drift off to sleep

Increases optimism 4 Music can help you achieve a more positive state of mind

4 Good music can help you remember happy moments or good days

4 Helps increase self esteem and confidence

Helps you socialize 4 Music is a great way to get together with other people and will give you a sense of belonging

4 Playing music and singing to your child will help you bond

71


My thoughts

Focus for the week

72


Food for Mood

SESSION 8

73


" Good food is good mood. "

74


Week no . Date:












Q6. . Was there anything about the session you would change?

Session evaluation

75


Food for MoodThere is increasing evidence that what we eat and drink can have a significant impact on our mental wellbeing. Good nutrition can help prevent or lower conditions such as anxiety and depression. In the same way that a car needs fuel, our brains also need feeding regularly with the right mix of nutrients so that they can work properly.

Eat and drink regularly

The brain can only use glucose as fuel and so it is important that it is fed with a regular supply of carbohydrate throughout the day. For this reason it is important to eat regular meals – ideally little and often.

Evidence demonstrates that even slight dehydration may have an impact on our mood so it is important to drink around 6-8 glasses (1.5-2 litres) of fluid per day.

Eat the right fats

Our cells need a good supply of unsaturated fats in order to maintain their structure and function. Fats such as olive oil or rapeseed oil and nuts and seeds all contain the right fats.

Eat more wholegrains, fruit and vegetables

These all contain essential vitamins and minerals which help maximise your body’s functioning. They tend to be digested slowly which helps regulate the release of glucose to the body and brain. They often contain B vitamins which have been shown to help reduce depression and anxiety.

Include Omega 3 in your diet

It is thought by some researchers that omega 3 oils can help reduce depression and anxiety. Omega 3 oils are found in oily fish such as salmon, mackerel, herring, pilchards, sardines and trout. Ideally our diets should contain at least two portions of oily fish per week. Omega 3 oils are also found in smaller quantities in some seeds and nuts such as flaxseed and walnuts. Alternatively, we can take omega 3 supplements. Ideally these should be fish body oil rather than fish liver oil as the latter contains vitamin A which in high doses can interfere with calcium metabolism.

Include protein in your diet

Protein contains an amino acid called tryptophan which has been shown to improve the mood of people experiencing depression. Tryptophan is not available as a supplement but is readily obtained by eating regular small quantities of protein as part of our daily diet. Fresh meat, cheese, eggs, nuts, seeds, beans and lentils all contain good sources of tryptophan.

77


Nutrient

What to EAT

Function Food

Maintains brain function. Great for stress and depression.

B vitamins & folate

Liver, meat, turkey, whole grains, potatoes, bananas, chillies, legumes, molasses

Maintains nervous system, helps relax muscles & protects heart & arteries. Great for anxiety, depression, stress, irritability and insomnia.

Magnesium Dark green leafy veg eg. Spinach, kale, chard.

Oats, quinoa, cod, salmon, nuts, seeds, bananas

Good for reducing anxiety as well as depression. Complex functioning in body.

Omega 3 Fatty fish, avocado, flax seeds, hempseeds, walnuts, pumpkin seeds

Helps in production of serotonin and GABA (neurotransmitter). For depression and sleep problems.

Zinc Nuts, seeds, spinach, oysters, shellfish, beef & lamb, beans, mushrooms

Helps regulate serotonin levels in the brain. Low levels lead to depression, anxiety, "restless legs syndrome".

Potassium Avocado, bananas, citrus fruits, green leafy veg

Avoid

What to AVOID

Why?

Fried food Saturated fats inhibit production of neurotransmitters

High glycaemic carbs eg. White bread, cakes, sweets etc

They release sugar into the bloodstream very quickly giving a glucose high and wild mood swings

Alcohol Although it can give a short term calming effect it also interferes with sleep

Coffee/caffeine drinks eg. Red Bull Stimulates the adrenal response which provokes anxiety

Salt Decreases the absorption of potassium in the body which is needed for serotonin regulation in the brain

EAT A RAINBOW!

By eating a wide range of fresh produce from all the major food groups we are more likely to include the essential nutrients to fight depression and anxiety. So be adventurous – eat as many different colours as you can. Eat a rainbow and eat your way to better mental health.

78


Day

Weekly menu planner

Lunch

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Breakfast Dinner Snacks

Fruit/Veg

Shopping List

DairyMeat/Fish Store Cupboard Frozen

79


My thoughts

Focus for the week

80


Self Esteem

SESSION 9

81


"You yourself, as much as anybody in the entire universe, deserve your love and affection"

82


Week no . Date:













Session evaluation

83


Understanding & Building Self EsteemPerinatal mental illness can really affect the way we feel about ourselves and how we think others see us – it’s important to try to look after ourselves as best we can.

Thinking about the things that help our self-esteem and knowing the things that don’t help is really important, so that we can try to get more of the things that help around us and try to steer away from the things that don’t.

We can’t change the world, or many of the people in our world, and we all live with pressures and expectations to be, do or think certain ways, but thinking about the things we can change is really helpful.

What is confidence?We chose an image that represented confidence and then shared why we thought it did. We talked about how we project (give) confidence to people/ things because of the way we see them or think about them.

If we can give off (project) confidence, people will more likely relate to us like we are confident, which then helps our confidence.

What affects our self-esteem?What do magazines tell us we should be like, How realistic is that?

No one is super woman - we all have lumps, bumps, good points and not so good points.

Tip: Try not to look at these air brushed

/magazine images (they are really

false), try not to compare yourself to

them and be negative about yourself.

We’d all look like perfect mothers and models if we

had that much support to do it!

Confidence Tip: Try to give off an air of confidence

How you sit, hold yourself, wearing positive colours

when you feel down, not criticising yourself, holding

your head up, speak as clearly as you can...

85


Who and what helps and hinders your self-esteem?

We all have people, things, places and activities that help or hinder our self-esteem.

Negative self talk:

We can all be really critical of ourselves and give ourselves a hard time when we make mistakes, or can’t manage something. This just makes us even more negative.

Instead, we need to be our own best friends and say supportive, encouraging things to ourselves – not be horrible to ourselves.

Notes from a session facilitated by Susan Lawrence

Tip: Notice who and what

helps you, or hinders you.

Whenever you can, try to steer away from

things/ people and places that are unhelpful.

Try to surround yourself with things that

help you and make you feel good / OK.

Tip: Try to stop that negative record in your head.

When you notice yourself criticising / slagging yourself off, stop the record and change it.

Instead of saying ‘I’m rubbish at that’ or ‘I always mess things up’,

Stop the record and change the lyrics to

‘I’m doing the best I can’, ‘I’ve achieved lots today’, ‘ ‘I’m tired so it’s OK that I can’t do everything’

Be kind to yourself!

86


My thoughts

Focus for the week

87


"Being a mother is learning about strengths you didn’t know you had and dealing with fears you did not know existed." Linda Wooten

88


Bring Your Senses to the Rescue

SESSION 10

89


•

90


Week no . Date:













Session evaluation

91


•

92


Sights

If you’re a visual person, try to manage and relieve stress by surrounding yourself with soothing and uplifting images. You can also try closing your eyes and imagining the soothing images. Here are a few visually-based activities that may work as quick stress relievers:

• Look at a cherished photo or a favourite memento.

• Bring the outside indoors; buy a plant or some flowers to enliven your space.

• Enjoy the beauty of nature–a garden, the beach, a park, or your own backyard.

• Surround yourself with colours that lift your spirits.

• Close your eyes and picture a situation or place that feels peaceful and rejuvenating.

Sound

Are you sensitive to sounds and noises? Are you a music lover? If so, stress-relieving exercises that focus on your auditory sense may work particularly well. Experiment with the following sounds, noting how quickly your stress levels drop as you listen.

• Sing or hum a favourite tune. Listen to uplifting music.

• Tune in to the soundtrack of nature-crashing waves, the wind rustling the trees, birds singing.

• Buy a small fountain, so you can enjoy the soothing sound of running water in your home or office.

• Hang wind chimes near an open window.

Smell & Scents

If you tend to zone out or freeze when stressed, surround yourself with smells that are energizing and invigorating. If you tend to become overly agitated under stress, look for scents that are comforting and calming.

• Light a scented candle or burn some incense.

• Lie down in sheets scented with lavender.

• Smell the roses-or another type of flower.

• Enjoy the clean, fresh air in the great outdoors.

• Spritz on your favourite perfume or cologne.

How Your Senses Can Help You

93


Touch

Experiment with your sense of touch, playing with different tactile sensations. Focus on things you can feel that are relaxing and renewing. Use the following suggestions as a jumping off point:

• Wrap yourself in a warm blanket.

• Pet a dog or cat.

• Hold a comforting object (a stuffed animal, a favourite memento).

• Soak in a hot bath.

• Give yourself a hand or neck massage.

• Wear clothing that feels soft against your skin.

Taste

Slowly savouring a favourite treat can be very relaxing, but mindless stress eating will only add to your stress and your waistline. The key is to indulge your sense of taste mindfully and in moderation. Eat slowly, focusing on the feel of the food in your mouth and the taste on your tongue:

• Chew a piece of sugarless gum.

• Indulge in a small piece of dark chocolate.

• Sip a steaming cup of coffee or tea or a refreshing cold drink.

• Eat a perfectly ripe piece of fruit.

• Enjoy a healthy, crunchy snack (celery, carrots, or trail mix).

Movement

If you tend to shut down when you’re under stress, stress-relieving activities that get you moving may be particularly helpful. Anything that engages the muscles or gets you up and active can work. Here are a few suggestions:

• Run in place or jump up and down.

• Dance around.

• Stretch or roll your head in circles.

• Go for a short walk.

• Squeeze a rubbery stress ball.

SESSION 1094


My thoughts

Focus for the week

95


" Be patient with yourself, nothing in nature blooms all year. "

96


What Next?

SESSION 11

97


•

98


This session is all about reflecting on your journey through the last few weeks.

Can you remember how you felt in week 1 and 2? If not, then turn back to your session evaluations. What have been the stand-out lessons you have learned? Did you surprise yourself? What did you find challenging? What activities did you enjoy?

The Mums’ Comfort Zone Programme aims to equip you with tools to combat depression and anxiety and they can be used and developed over your lifetime. These tools are unique to you - don’t be afraid to add to your toolbox (and take out tools which are not working for you). We hope you have enjoyed the programme and it would be great if you want to let us know how you are doing. Start investigating some of your interests, have a go at changing your routine, join that zumba class or choir and try to keep in contact with friends you have made at the group.

Use this space to record some highlights or memorable things from the course:

Need more support?

You may feel that you still have a way to go before you are "back to normal" and you may also feel you need some additional support. Please talk to your Bluebell group leader or Buddy to discuss further support options.

What Next?

99


CONGRATULATIONS!

YOU’VE COMPLETED BLUEBELL’S MUMS’ COMFORT ZONE PROGRAMME!

It can be very hard when you are struggling with depression and anxiety to take time out for yourself.

By attending this course over the last weeks you have taken some very important steps:

You will have come to realise that you are not alone in feeling as you do.

You will have an improved understanding of knowing why you feel the way you do.

You will have learnt that what you do each day affects how you feel.

You will have a better idea of the things that you can do for yourself to improve how you are feeling.

You will be aware of the impact that negative thinking can have on your well-being.

You might well have tried some new forms of exercise!

You will have been given the opportunity to learn new information from experts which will help you make informed choices.

You might have reconnected with your creative side!

You will have been pampered!

And hopefully you will now be aware of just how important it is for your mental well being to take time out just for you!

SESSION 11100


Edinburgh Postnatal Depression Scale 1 (EPDS) Name: ______________________________ Address: ___________________________

Your Date of Birth: ____________________ ___________________________

Baby’s Date of Birth: ___________________ Phone: _________________________

As you are pregnant or have recently had a baby, we would like to know how you are feeling. Please check the answer that comes closest to how you have felt IN THE PAST 7 DAYS, not just how you feel today.

Here is an example, already completed.

I have felt happy: Yes, all the time Yes, most of the time This would mean: “I have felt happy most of the time” during the past week. No, not very often Please complete the other questions in the same way. No, not at all

In the past 7 days:

1. I have been able to laugh and see the funny side of things *6. Things have been getting on top of me As much as I always could Yes, most of the time I haven’t been able Not quite so much now to cope at all Definitely not so much now Yes, sometimes I haven’t been coping as well Not at all as usual

2. I have looked forward with enjoyment to things No, I have been coping as well as ever As much as I ever did Rather less than I used to *7 I have been so unhappy that I have had difficulty sleeping Definitely less than I used to Yes, most of the time Hardly at all Yes, sometimes

Not very often *3. I have blamed myself unnecessarily when things No, not at all

went wrong Yes, most of the time *8 I have felt sad or miserable Yes, some of the time Yes, most of the time Not very often Yes, quite often No, never Not very often

No, not at all 4. I have been anxious or worried for no good reason

No, not at all *9 I have been so unhappy that I have been crying Hardly ever Yes, most of the time Yes, sometimes Yes, quite often Yes, very often Only occasionally

No, never *5 I have felt scared or panicky for no very good reason

Yes, quite a lot *10 The thought of harming myself has occurred to me Yes, sometimes Yes, quite often No, not much Sometimes No, not at all Hardly ever

Never

Administered/Reviewed by ________________________________ Date ______________________________

1 Source: Cox, J.L., Holden, J.M., and Sagovsky, R. 1987. Detection of postnatal depression: Development of the 10-item Edinburgh Postnatal Depression Scale. British Journal of Psychiatry 150:782-786 .

2 Source: K. L. Wisner, B. L. Parry, C. M. Piontek, Postpartum Depression N Engl J Med vol. 347, No 3, July 18, 2002, 194-199

Users may reproduce the scale without further permission providing they respect copyright by quoting the names of the authors, the title and the source of the paper in all reproduced copies.

No, most of the time I have coped quite well

101


GENERALIZED ANXIETY DISORDER 7 (GAD-7)

NAME:

DATE:

PHONE:

ADDRESS:

GAD-7

Over the last 2 weeks, how often have you been bothered by any of the following problems?(circle the best answer)

Not at all

Several days

More than

half the days

Nearly every day

1. Feeling nervous, anxious or on edge 0 1 2 32. Not being able to stop or control worrying 0 1 2 33. Worrying too much about different things 0 1 2 34. Trouble relaxing 0 1 2 35. Being so restless that it is hard to sit still 0 1 2 36. Becoming easily annoyed or irritable 0 1 2 37. Feeling afraid as if something awful might happen

0 1 2 3

Total Score = _________________

SESSION 11102


Mums’ Comfort Zone - Support Group Evaluation

Name:

We would appreciate if you could take a few minutes to give us some feedback about the support group overall. It would be very useful to hear what you found useful and not so useful and if you have any suggestions about other topics or changes you would like to see in future groups.

Q1. How do you feel the overall programme has helped you manage your problems?



Comments:

Q2. Overall how satisfied were you with the support group programme?

Not at all satisfied Very satisfied


Comments:

Q3. Overall how satisfied were you with the group venue?



Comments:

Q4. Overall how satisfied were you with the time of day the group was held?



Comments:

103


Q5. Overall were you satisfied that the group leaders communicated topics clearly and in an interesting way?



Comments:

Q6. If you had a Bluebell Buddy in your area, how useful did you find the service?

Not at all useful Very useful


Is there anything else you would have liked from the buddy service? e.g more contact, more information on other services?

Comments:

Q7. How do you feel about the amount of information provided and the number of topics covered in the programme?

Too little information Too much information


Comments:

Q8. Do you feel you had the opportunity to ask questions?

Not enough opportunity Plenty of opportunity


Comments:

SESSION 11104


Q9. What were the things that you found most useful? Or how do you feel you have benefited from attending the group programme?

Comments:

Q10. Do you have any suggestions for things we could change about the course? Or any further comments about the course.

Comments:

Q11. Please rate your current overall wellbeing

Very poor Very good


Comments:

Q12. Do you feel you need some more support now that the group support programme has ended?

Yes No (please circle)

As part of the programme we may want to contact you in future for further feedback. If you do NOT wish to be contacted please tick this box

As part of promoting future groups we may use information that you have supplied on the evaluation form to inform others of the benefits of attending (anonymously), if you do NOT want your information to be used in this way please tick this box

Thank you very much for your time and commitment to this group. Your comments are valued and much appreciated.

Comments:

105


If you would like to continue to be associated with Bluebell there are a number of ways in which you can support us and help other parents.

Please indicate below whether at any time in the future you’d be interested in being contacted for any of the following: -

Train to become a Bluebell Buddy (offering informal support to other parents who are struggling with depression related to pregnancy and birth)

Yes/No thanks

Train to become a Bluebell crèche worker

Yes/No thanks

Become a media volunteer (possibly have some media awareness training and/or be prepared to be interviewed or filmed about your experience of being involved with Bluebell)

Yes/No thanks

Offer to share your expertise/ skills (eg keep fit, sewing, baking, beautician skills, massage etc..)

Please give details

Your Name Date

Contact No

Email

Bluebell will fund any necessary training and cover expenses.

I would like to confirm that I have given my consent for you to store my information on your database. I also consent to Bluebell contacting me in future to share other news related to the support they offer to parents experiencing perinatal mental illness (Please tick box)

Future Skill Sharing

107


Bluebell: (support for families through depression and anxiety related to pregnancy and birth) Bluebell Place, 2 Quay St, Bristol, BS1 2JL tel: 0117 922 0746 or email [email protected] website: www.bluebellcare.org

www.facebook.com/Bluebellsupportingfamilies @bluebellcare

Support for Dads Dads in Mind: Peer support for fathers, email: [email protected] or tel. 07730 367483 or email: [email protected] or tel. 07925 706343

www.facebook.com/DADSINMIND @dadsinmind

Mothers for Mothers: (perinatal mental illness support) tel: 0117 935 9366 email: [email protected] website: www.mothersformothers.co.uk

www.facebook.com/mothers-for-mothers-358818474265166 @m4mbristol

Bristol Mental Health: If you or someone you are with is in crisis, please call the 24 hour crisis line: tel. 0300 555 0334. If your enquiry is more routine – to check an appointment, for example – you can call the service on 0117 919 5670 from 8am-8pm

Bristol Sanctuary: 1 New Street, St Jude’s, Bristol, BS2 9DX. For people experiencing severe emotional distress outside of office hours. This service is open when it is most likely to be needed, which is on Friday, Saturday, Sunday and Monday nights from 7pm to 2am.We prioritise access to the Sanctuary through a telephone assessment and triage system. The first step is to call 0117 9542952. People are offered a taxi home, if needed. You can also contact us by email: [email protected]

Safeguarding – If you have immediate concerns about your own or someone else’s safety call the Police on 999. If it isn’t an emergency, but you need help fast call the police on 101. If you’re concerned about a child being abused or neglected contact the First Response Team on 0117 903 0644 during office hours or the Emergency Duty Team on 01454 615165

Maternal Mental Health Alliance Website: http://maternalmentalhealthalliance.org.uk

Association for Postnatal Illness (provide a national helpline and volunteers who can talk to anyone in the UK via phone, together with useful leaflets) website: http://apni.org

Action on Postpartum Psychosis provide information re. the mental illness, at the severe end of the spectrum, which can sometimes happen suddenly following childbirth. Website: http://www.app-network.org/ tel : 020 33229900 email: [email protected]

Royal College of Psychiatrists (excellent source of information see the following link for leaflets) website: http://www.rcpsych.ac.uk/healthadvice/atozindex.aspx Leaflets re. perinatal mental illness

More Helpful information

109


Homestart (1:1 support for families with at least one child under five, living in Bristol and South Glos). tel: 0117 950 1170 or email: [email protected] website: www.homestartbristol.org.uk

Womankind (provides women in the Bristol area with free or affordable counselling, psychotherapy and on-going support). tel: 0845 458 2914 or 0117 916 6461 email: [email protected] website: www.womankindbristol.org.uk

24-hour National Domestic Violence Freephone Helpline 0808 2000 247

BAVA (website with up to date info. re. help and support in Bristol against violence and abuse) website: www.BAVA.org.uk

Next Link - domestic abuse support services: Next Link abuse telephone help lines are open 8.30 – 5.30 Monday to Friday and 9.30 - 1pm Saturday tel. Bristol: 0117 925 0680 South Glos: 0800 4700 280

Mind (info. for everyone experiencing a mental health problem) tel: Infoline: 0300 123 3393 email: info:mind.org.uk website: www.mind.org.uk Bristol Mind: 0117 980 0370

Bristol Wellbeing Therapies (support for people with common emotional, communication and mental health difficulties). Tel. Bristol 0117 982 3209 website: https://iapt-bristol.awp.nhs.uk/ . For information re. courses available see : https://iapt-bristol.awp.nhs.uk/whats-on-offer/courses/

The Depression Alliance (national charity providing information and support services for people affected by depression) website: http://www.depressionalliance.org/

Changes Bristol (peer led support groups for adults experiencing mental distress) website: www.changesbristol.org.uk/Support-Groups tel: 0117 941 1123 email: [email protected]

Addiction Recovery Agency (Concerns about your own or someone else’s drinking or drug use. Free counselling service). tel: 0117 930 0282 email: [email protected] website: www.addictionrecovery.org.uk

Citizens Advice Bureau (Helps people resolve their legal, money and other problems by providing free information and advice.) 48 Fairfax St, Bristol, BS1 3BL. tel: 03444 111444 website: https://www.bristolcab.org.uk

Shelter tel. 0344 515 1430 email: home:shelter.org.uk Bristol City Council Housing Advice Team: tel: 0117 352 6800 email: [email protected]

Bristol Housing Advice Service - free and confidential advice on housing and related matters: tel. 0117 935 1260 email: [email protected] website: http://www.chasbristol.co.uk/

Bristol Young Parents Alliance (community support and housing for young parents) tel. 0117 955 9792 email: [email protected]

Samaritans (provide completely confidential emotional support 24 hours a day by phone, face-to-face, email and letter). tel. 0117 983 1000 (local call charges apply) national tel: 116 213 (free) email: [email protected] website: www.samaritans.org/BRISTOL/

National Childbirth Trust (Support with all aspects of being a new parent and regular local groups) website: www.nct.org.uk/branches/bristol tel: 0300 330 0700 email: [email protected]

Also NCT breastfeeding support line 0300 330 0771

National Breastfeeding Helpline: tel. 0300 100 0212. Lines open from 9.30 to 9.30 pm 7 days a week.

Breastfeeding support groups in Bristol website: https://www.bristol.gov.uk

Bristol Feeding Friends: a peer support group for parents who have either not been able to breastfeed, or stop breastfeeding before they originally planned https://m.facebook.com/profile.php?id=364163063792220

SESSION 11110

Bluebell Care Trust registered charity no 1136818. Ltd company no 07101628 is funded by The Big Lottery and Comic Relief.

new toolkit - bluebell care · 2020. 9. 25. · toolkit bluebell care trust, registered charity no....

Documents