The following information may be helpful to anyone suffering from
mental illness or for anyone caring for someone with mental illness.
At the end we list agencies, websites which can offer information,
support and practical advice which you may find useful.
If you feel you may be suffering from a mental illness
it is important to talk to your GP about this and for any issues
around medication and treatments speak to your GP/community mental
health team. Do not come off any medication without consulting
your GP/medical professional.
IF YOU FEEL YOU ARE IN DANGER OF HARMING YOURSELF OR ANOTHER
PERSON PLEASE SEEK HELP IMMEDIATELY. IF THE PERSON YOU TELL DOES
NOT UNDERSTAND AND FIND YOU HELP YOU MUST FIND SOMEONE ELSE WHO
WILL HELP YOU TO GET THE HELP YOU NEED.
From our experience in supporting people with mental illness it is
apparent that in many areas resources are very limited, community mental
health teams are often overstretched and under funded and key workers
may not always be able to spend quality time with each individual in
his/her care. Government funding is not put into mental health in the
way it is put into agencies and help for those with physical illnesses.
Not only do those with mental illness have to cope with the illness
itself, in many cases they are having to cope with the stigma of mental
health which still exists, the lack of help and resources and support
and often being rejected by their families and friends leading to chronic
Those with mental illness often feel that they are not given adequate
say in their care and treatments and in many cases have had treatments
forced upon them without any explanation as to the reasons for the
treatment, the possible side effects, etc. Many people with mental
illness are not made aware of their rights, and indeed are not aware
that they have any rights at all. Many who are discharged from the
mental health system are given no after care support to help them rebuild
their lives in the community. It is vital that ongoing support is given
to anyone who is recovering or working towards recovery in order that
they can integrate into society and lead fulfilling and happy lives.
As a result it is very common for people with mental illness to have
much anger and bitterness towards the mental health system but they
may be offered no counselling or emotional support to deal with these
feelings. This is important as often these feelings can hinder their
recovery and healing. Instead of having the necessary help and ongoing
support many people in the system or recently discharged from the system
retreat into themselves and lead a lonely life with feelings of isolation,
despair, helplessness, and a general feeling that nobody really cares.
There are exceptions, of course, where in some areas improvements are
being made for mental health users to be really listened to and a higher
quality of care and support is given but we can only speak for the
majority of our callers with mental illness that universally much more
needs to be done to help anyone suffering with mental illness.
One in four people suffer from some kind of mental illness which can
often be as a result of neglect, emotional, physical, sexual abuse
in childhood and/or considerable trauma in adulthood. It is important
for anyone with mental illness to try and regain some feeling of control
in their own lives in order to move towards recovery, to really be
listened to as to what helps them and works for them and what doesn't
- they normally know best (except in the most severe cases). They know
how to go at their own pace towards recovery, how far to push themselves,
and when it would impede their recovery to be pushed too far when they
are in a highly anxious state.
To work towards recovery and integration into the community those
with mental illness need to be given the opportunities to make their
own choices and decisions wherever possible in order to start regaining
some control over their own lives and to help build up their confidence
and self esteem. They may need reassurance and encouragement with this
but they find it extremely patronising and disabling to be continually
told what is good for them without any consultation with the individual
person as to what he/she feels would help in his/her recovery, and
to have their feelings and thoughts devalued and/or ignored. A person
with mental illness can feel hurt, pain, frustration, anger, just like
anyone else and wants to be treated as an individual in his/her own
right - not as a 'number' in the system.
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The following may be helpful to anyone with mental illness
- Get as much support for yourself as you can.
- Ask for help when you need it - recognising when you are not coping
and need support is a sign of strength - not weakness.
- Keep a list of helplines and other useful numbers so you have these
ready should your feelings become overwhelming and you are unable
- Deal with one thing at a time - don't overload your head with too
many things to deal with at once. It may help to write a list of
the things you need to think about or things you need to do and work
through the list at your own pace.
- Try to keep your home as tidy and uncluttered as you can as this
will help your mind to feel less cluttered.
- Do your housework at your own pace, if you are not up to tidying
up one room, then tidy part of the room one day and the rest of it
the next day.
- Try and get some fresh air and exercise each day and build this
into your routine. It can be therapeutic to try and spend time in
the park, countryside, where you can be at one with nature.
- Try and interact socially with someone each day and get used to
being around people for some part of the day - this could be going
to the shop to get groceries, going to the library, a day centre,
- somewhere you can be around people so you are not on your own all
the time. However, if there are days you are not up to going out
or talking to anyone that is fine - do things at your own pace.
- Keep yourself as physically well as you can and eat a healthy diet.
- Try to do something which you enjoy each day and something which
you look forward to doing.
- Try not to get frustrated if you have setbacks. This is natural
and don't give yourself a hard time if you have days when you simply
can't cope with anything. Spend that day relaxing, pamper yourself
and do whatever you need to care for yourself. Don't put any added
pressure onto yourself and if not answering the phone or the door
helps then don't answer it - just give yourself peace and quiet.You
should find in recovery that the bad days get less and you are able
to recover more quickly from a bad day.
- Try not to get frustrated if you feel you are not making progress
as quickly as you would like. Focus on what you are able to do today
as compared with what you were able to do six months ago, a year
- When you have a good day it may help to keep a journal where you
can list the things you have been able to do and look back at this
if you feel depressed or frustrated as it will help to focus your
mind on the improvements you are making, the things you are able
to do on your well days.
- If something doesn't work out how you would like don't blame yourself
and feel you are a failure. Nobody is perfect and everyone makes
mistakes. Tell yourself you will deal with things differently the
- Talk to yourself in the same way you would talk to a friend - if
a friend made a mistake you would not call your friend a loser and
a failure - you would say something like don't worry about it
- you did your best. Say that to yourself instead of negative
- Don't assume that other people are looking at you or talking about
you - most people are too busy and worried about their own lives
and what they are doing to focus on other people. If someone is talking
about you they may be saying something good and positive about you.
- Think always in a positive way - when you have a negative thought
try and give yourself a positive thought.
- If you have suffered a lot of abuse in your life your perception
of reality may be distorted. It is important to remember that there
are people in life who are trustworthy, good, kind and caring people
who would never dream of doing anything to hurt you or abuse your
trust in any way.
- If you feel you don't know how to trust it may mean you are not
at a stage in your recovery yet when you can trust but in time you
should know when you feel ready to take the risk of trying to trust
again. By ringing a helpline you are taking a step to trusting someone
with your feelings and emotions.
- Try to focus on the solution to a problem - not the problem itself.
- Look for healthy ways of getting out your feelings.
- Try not to over-react to other people and what they say. Some people
find difficulty in expressing themselves clearly and you may feel
that someone is 'getting at you' when in fact they are not.
- Try to learn to be assertive - not aggressive. You have rights
the same as anyone else and should not allow other people to use
you, abuse you in any way, take advantage of you. If this is a problem
for you maybe look into getting some emotional support to help you
with this from a helpline or think about whether face to face counselling
may help you to build up your confidence and learn ways in which
you can be assertive. Some local colleges also run assertiveness
classes. If you are having real problems in getting the help and
services you need try and find an advocate who will help you with
- Try to see the positive things about yourself and not focus on
what you feel are the negative things about yourself. It is not uncommon
for someone with mental illness to say they hate themselves, are
bad and there is nothing good about them so they cannot possibly
see why anyone would like them or want to know them. If you ask them
the question what would they do if a friendrang up in
a distressed state they would invariably say they would
comfort thefriend, listen to them, give them time and try
and be there for them. That shows qualities of being a good
listener, being caring, showing empathy, showing sensitivity and
being a good friend - these are all qualities which not everyone
- If you have habits or things about you which you think are 'bad'
remember it is the habits which you think are bad - not you as a
person. It doesn't mean you are a bad person - just a person who
may have bad habits.
- Try to remember that if someone is unkind or unhelpful about your
mental illness it is because they lack understanding. Anyone who
suffers with mental illness deserves as much respect and compassion
as someone who suffers from physical illness.
- Remember that recovery and healing can be a slow process, be patient
with yourself and give yourself time - take one step at a time.
- If you are unhappy or confused about your treatment in any way
discuss this with your mental health community team. You can also
seek advice from one of the helplines below.
- Please believe that there are people who will support you and try
and help you with your recovery but to get help you have to ask for
it. If the first person you ask for help is unable to give you the
help you need, don't be disheartened but keep trying all the resources
you can until you do get the help you need.
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Some agencies which give support and information
SupportLine - 01708 765200, email firstname.lastname@example.org -
Telephone helpline for children, young adults and adults. Provide emotional
support on wide range of issues including support to anyone suffering
from mental health. Also details of counsellors and agencies throughout
Anxiety UK (formerly the National Phobics Society):
08444 775 774
and help with anxiety conditions and phobias including panic attacks,
ocds, body dysmorphic disorder, social phobia. Information, factsheets,
tapes, self help guides. Extra services for members include therapy
services at reduced rates, helpline, member contact list, discounts
on products, chatroom.
Battle Against Tranquillisers:
0844 8269317 / 0117 9663629
Telephone support and other help for people who take benzodiazopine
tranquillisers or sleeping pills to withdraw from them as comfortably
BPD Helpline, www.bpdworld.org - Information, advice, support for anyone with borderline personality disorder, family and friends.
- Bristol & District Tranquilliser Project
0117 9500020 (Mon - Thurs 10am - 3.30 pm)
Help for those having problems with certain prescribed psychotropic medications (benzodiazepines, tranquilisers, sleeping tablets, other sleeping tablets and antidepressants. Help for people who are taking, who are considering taking and those who have recently withdrawn from this type of medication. Helpline available to those in England, Wales, Scotland & N.Ireland, counselling and self help groups for those in the Bristol area)
British Association for Behavioural & Cognitive
Psychotherapies: 0161 705 4304, email email@example.com, www.babcp.com -
Behavioural and cognitive therapy can be very successful in treating
a wide range of mental health and emotional issues.
Carers UK is the voice of carers and the leading campaigning, policy and information organisation for carers. For information and advice on all aspects of caring visit their website at www.carersuk.org or call their helpline - CarersLine - on 0808 808 7777.
Cause Helpline: 0845 603 0291 (Area
served NORTHERN IRELAND), www.cause.org.uk -
Practical and emotional support for carers and families of those
with serious mental illness.
Community Advice and Listening Line (CALL) 0800 132737 (Area
served WALES), www.callhelpline.org.uk -
Helpline providing advice, information and emotional support for anyone
concerned about their own or another's mental health
0113 244 5454
Information and advice on all issues surrounding the use of Electro Convulsive Therapy (ECT).
Equality Advisory & Support (EASS)
0808 800 0082
Advises and assists individuals on issues relating to equality and human rights across England, Scotland and Wales.
Leading Welsh mental health and wellbeing charity. Provides a wide range of services to people with mental health problems supporting their independence, recovery, health and wellbeing. Services include crisis intervention, home and family support, community wellbeing, skills, learning and employment.
Health in Mind (Scotland)
0131 225 8508
Promotes positive mental health and well being in Scotland. Provides a wide range of services including support, respite, befriending, day services, counselling/talking therapies, face to face and on telephone.
Hearing Voices Network: 0114 271 8210, www.hearing-voices.org - Information, support and understanding to those who hear voices and those who support them.
0808 808 8000
For anyone in N.Ireland who is in distress or despair. Immediate help on phone 24 hours a day 7 days a week. Face to face counselling can be arranged, also befriending, mentoring. Issues dealt with include suicide prevention, self harm, abuse, trauma, depression, anxiety.
Run by Contact N.Ireland www.contactni.com independent counselling service employing professional qualified counselors who have extensive experience of working with people facing a wide range of problems, free to all users.
0333 323 3880
user led organisation working to enable people with manic depression
to take control of their lives. Telephone information on anything to
do with the condition including medication. Network of self help groups
for people with depression, their relatives and friends. Self management
training programme. Employment advice.
Mental Health Foundation: www.mhf.org.uk -
Publications and leaflets relating to mental health issues. Website
includes information for sufferers/family/friends,including how to
get help, how to complain if not getting adequate help you are entitled
to, information on medication etc.
MIND infoline: 0300 123 3393, www.mind.org.uk -
Information service for users of mental health services, carers, professionals
and the public. Information on types of mental distress, treatments,
alternative therapies, mental health law, advocacy, where to get help,
local Mind groups. Access to legal advice. Fact sheets and publications.
Helpline: 0161 832 3736
National Helpline and online support providing free and confidential information, advice and support to people with mood disorders, family, friends and health and social care professionals. Also one to one, support groups, workshops at Centre in Manchester.
National Perceptions Forum (previously known as National Voices Forum):
National service user network set up within Rethink. Phone for details of local groups and contacts etc. For people with experience of imagining things, hearing voices, breakdowns, people given a diagnosis of schizophrenia, psychosis, severe mental illness.
- P3 Charity
0115 850 8190
See website for local contacts - P3 run a variety of services all over the UK that aim to give everyone the chance to be part of the community they live in and feel connected to society. Aim to improve the lives and communities by delivering services for socially excluded and vulnerable people to unlock their potential and open up new possibilities. Linkworker provides support to troubled people in troubled times, one to one support to address issues such as debt, crime, housing, drugs, alcohol, employment help with CV writing, job searching, training, work placement and IT training.
Support In Mind Scotland: 0131 662 4359 (Areas
served SCOTLAND), www.supportinmindscotland.org.uk -
Telephone helpline information, advice and other support services for
people affected by mental illness. Range of direct services.
Rethink National Advice Line:
0300 5000 927
advice to anyone who needs support or information on any mental health
issue. (Rethink is the operating name of National Schizophrenia Fellowship).
0300 304 7000
Helpline providing information and advice on mental health. Emotional
and crisis support for people experiencing mental illness and for their
families, carers friends. Database of sources of help and support.
Scottish Association for Mental Health:
0141 530 1000 (Area served SCOTLAND)
Telephone information service on mental health issues for the public,
carers and health professionals. Information on benefits and legal
issues related to mental health. Residential projects, training and
employment services and day care for people with mental health problems
- Seap Advocacy
0330 440 9000
Independent health complaints advocacy with a range of services covering a number of areas in the South of England, providing advocacy on issues which include health complaints, mental health, disability.
Seroxat: www.seroxatusergroup.org.uk -
A site set up by patients to provide support and information and to
notify users who wish to withdraw about how to do so. Also provide
a Doctor Pack which patients can take with them when visiting GP to
discuss withdrawal and deal with issues such as aggression, sexual
dysfunction, alternative health resources, litigation, frequently asked
questions relating to side effects and withdrawal symptoms etc. Details
of support groups (currently in Essex, Gloucestershire, Ireland and
020 7118 4334
Offices in Middlesex, Hanwell and Surrey
Provides one to one counselling to those coming off tranquillisers
suffering from anxiety and stress. Helpline gives support to all those
coming off tranquillisers.
The Care Quality Commission: 03000 616161 www.cqc.org.uk – Independent regulator of health and social care in England. Aim to make sure better care is provided for everyone whether its in hospital, in care homes, in peoples own homes or elsewhere. Regulates health and adult social care services and protects the rights of people detained under the Mental Health Act.
Together UK (Working for Wellbeing): 020 7780 7300, www.together-uk.org - Provides services in the community and hospitals and prisons for people
with mental health needs and their carers. Services include advocacy,
assertive, outreach schemes, community support, employment schemes,
helplines, information, respite for carers, social clubs, supported
accommodation including 24 hour care.
Young Minds: 0808 802 5544, www.youngminds.org.uk -
Helpline and support services for parents concerned about the mental
health of a baby, child or young person. Publications.
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Information on the law and your rights.
www.amandagreenauthor.co.uk – Amanda writes of her journey how she overcame borderline personality disorder, depression, anxiety, OCD and various adversities.
Information on Adverse Psychiatric Drug Reactions.
Advice on claiming ESA support and other benefits.
Information relating to Benzodiazepines.
Improving mental health and emotional well being
Information and support on bipolar including forum
Iformation and support relating to bipolar
Focuses on recovering from borderline personality disorder, tips,
techniques, chat, safe place for those with BPD to share concerns,
voice opinions, seek like-minded individuals, work towards recovery,
discuss medications and therapy approaches, explore impact of their
illness on their lives and those of their families/friends. Includes
relaxation and grounding exercises
www.chipmunkapublishing.com - World’s first mental health publishing - includes details of Chipmunka Foundation which includes forum for people with mental health issues.
www.counselling-directory.org.uk – Information on finding a local counsellor.
www.dailystrength.org - Online community support for anxiety, mental health and health related conditions.
www.docready.org - Helps young people get ready for the first time visiting a doctor to discuss mental health. Digital tools aimed at ensuring young people get the most out of their appointment with the doctor.
Head Meds gives young people in the UK general information about medication.
A community of people providing mental health information, support
and the opportunity to share experiences helpful to others. Information
on psychological and psychiatric medication from both a consumer
and expert point of view. Active chatrooms, hosted support groups,
people who keep online journals, diaries, mental health news, mental
health videos, online documentary films, mental health radio and
more. (American site).
www.intervoiceonline.org - Information and forum relating to hearing voices.
www.menheal.org.uk - A website for all men who suffer from depression or anxiety from all round the world.
Information on mental health, personality disorders etc.
www.mentalhealthcare.org.uk - Website aimed at anyone providing support to someone experiencing mental illness including details of local support groups.
A site which explains how the foods we eat can affect our emotional
well being and mental health. Gives advice on the best foods to
eat to help with anxiety, depression, panic attacks and the foods
Information relating to mental health, depression, stress and anxiety.
site) - Online support groups for people with manic depression
Click on 'medical conditions' and then 'mental health', lots of
information relating to mental health issues, depression, anxiety,
Includes information relating to mental health.
Ending the stigma of mental health including tips, blogs, advice.
www.videojug.com - Click Health on top bar then click Mental Health, includes fears and phobias, personality disorders, stress, body dysmorphic disorder.
The Quiet Room: Journey Out of
the Torment of Madness by
Lori Schiller, Amanda Bennett - Publishers Little Brown & Company:
Click here to read more or buy this book
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