During these uncertain times, it’s especially important that we all take simple steps to look after our mental health and wellbeing.
The Five Ways to Wellbeing sets out the simple steps we can all take to look after our mental health and wellbeing. You can also read useful ‘tips for everyday living’ on the MIND mental health charity website and find practical ways to look after your mental health on the Mental Health Foundation website.
You can also find specific resources on how to look after your mental health during the COVID-19 pandemic here: https://phw.nhs.wales/services-and-teams/improvement-cymru/news-and-publications/publications/mental-health-and-wellbeing-cymru-self-help-resources-to-support-mental-health-and-wellbeing/
The Primary Mental Health Support Service (PMHSS) currently deliver a number of interventions including Centre for Clinical Interventions (CCI), ACT-ion for living psycho-education groups based on Acceptance and Commitment Therapy (ACT), and a Stress Control psychoeducation group. These have all had positive outcomes in assisting with well-being in the general population.
A library of self-help information, details of Tier Zero courses offered by PMHSS and information on how to be referred for higher intensity assessment and support can be found on the PMHSS website at stepiau.org.
The Cardiff and Vale Recovery & Wellbeing College also provides free courses on a range of mental health and wellbeing topics - available to people who are currently using or have used mental health services, their carers, all Health Board staff, or individuals working in mental health in the Local Authority and Charitable Sector. Learn more.
GPs in Cardiff and the Vale of Glamorgan are able to refer to Third Sector Tier Zero providers and their patients are also able to self-refer. The organisations are Mind in the Vale, Cardiff Mind, 4 Winds and ACE, this allows increased access to psychological support, specifically CCI, ACT-ion for living groups and stress control groups for those with mild to moderate or stable, severe and enduring mental health.
The Cardiff and Vale University Health Board collaborates with various Third Sector organisations to provide a wide range of Mental Health Support Services, which include the following:
You can also find specific resources on how to look after your mental health during the COVID-19 pandemic on the Public Health Wales website. This includes details of online courses, apps, books, leaflets and websites. Please visit https://phw.nhs.wales/services-and-teams/improvement-cymru/news-and-publications/publications/mental-health-and-wellbeing-cymru-self-help-resources-to-support-mental-health-and-wellbeing/
People across Wales can now access free online therapy without needing to go through their GP.
People aged 16 and over experiencing mild to moderate anxiety, depression or stress can sign-up for a 12-week course of SilverCloud online therapy via their smartphone, tablet, laptop or desktop computer.
The roll-out of direct access to online therapy for Wales’ entire 16+ population recognises that people need immediate help in managing their mental health and wellbeing as the impact of COVID-19 continues to be felt, and reduces barriers to accessing this support.
To sign up or find out more, visit https://nhswales.silvercloudhealth.com/signup/
The free CALL Mental Health Helpline for Wales is available 24/7 and offers confidential advice on a range of mental health related matters as well as a comprehensive list of support services in your local area and information on how to access them.
Telephone: 0800 132 737
Or text ‘help’ to 81066
If you are feeling out of control emotionally, or are worried that you may have a mental health problem, there are a number of places you could go to first, including speaking to your GP.
GPs are continuing to provide support during the COVID-19 pandemic through a combination of face-to-face, video and telephone consultations.
Your doctor can:
Remember: If you think your doctor may be too busy to talk through your problems, you can arrange with the receptionist for a long appointment. Or you could write everything down in a letter and send it to your doctor.
Some GP surgeries offer a quick referral to a service called 'Active Monitoring', where you could get help to tackle issues such as Anger Management, Depression, or Anxiety. This service is generally weekly for 5/6 weeks and aims to give you the tools to manage your own mental health, especially if certain feelings and worries recur.
Many people’s mental health support needs can be met through their GP, self-help group, or through online therapy. But some people may require further support. You may find yourself referred to the Primary Care Mental Health Team or to a Community Mental Health Team.
If you are referred to either of these services, this does not mean that your problems are worse than other peoples are, or that you will take longer to get better. It just means that you may need more specialist help to support you to recovery.
Specialist mental health services, including Community Mental Health Teams, Home Treatment Teams, Primary Care Mental Health Team and inpatient services, have continued to provide support during the COVID-19 pandemic. You will normally need a referral from a healthcare professional to access these services.
For further information, please click here for Frequently Asked Questions for people who are already known to mental health services.