Mental Health and Wellbeing

Wellbeing Services

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Wellbeing @ Carlisle College

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Contact our Wellbeing Officer Marie Cato mcato@carlisle.ac.uk in the Wellbeing Hub in the Student Zone

You are not alone – support for over

the winter break!

Mental Health

Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make choices. If you’re in good mental health, you can: make the most of your potential, cope with life, play a full part in your family, workplace, community and among friends

Some people call mental health ‘emotional health’ or ‘well-being’ and it’s just as important as good physical health. Mental health is everyone’s business. We all have times when we feel down or stressed or frightened. Most of the time those feelings pass. But sometimes they develop into a more serious problem and that could happen to any one of us. Everyone is different. You may bounce back from a setback while someone else may feel weighed down by it for a long time.

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Your mental health doesn’t always stay the same. It can change as circumstances change and as you move through different stages of your life. There’s a stigma attached to mental health problems. This means that people feel uncomfortable about them and don’t talk about them much. Many people don’t even feel comfortable talking about their feelings. But it’s healthy to know and say how you’re feeling.

The World Health Organisation recognise World Mental Health every year. This year’s theme set by the World Federation for Mental Health is ‘Mental Health in an Unequal World’.

Do you need urgent help?
If your mental or emotional state quickly gets worse, or you’re worried about someone you know – help is available.
You’re not alone; talk to someone you trust. Sharing a problem is often the first step to recovery.


Speak to your Tutor or your Progress Coach about signing up for a workshop
or contact the Wellbeing Officer Marie
mcato@carlisle.ac.uk based in the Wellbeing hub in Student Zone. or contact https://www.barnardos.org.uk/what-we-do/helping-families/mental-health for support

The App is a suicide prevention resource for the UK, packed full of useful information and tools to help you stay safe in crisis.

About StayAlive

This app is a pocket suicide prevention resource packed full of useful information and tools to help you stay safe in crisis. You can use it if you are having thoughts of suicide or if you are concerned about someone else who may be considering suicide.

StayAlive is a confidential app. You can view our Privacy Policy to find out more.

Thank you to all the people who provided feedback and helped us in developing this app.

Grassroots Suicide Prevention is a charity that supports communities to prevent suicide. We teach suicide prevention skills to community members and professionals. We work hard to raise awareness of suicide prevention and to reduce the stigma surrounding suicide. Grassroots Suicide Prevention is not a crisis service.

Down load it now: https://www.stayalive.app/

Active April

Let’s find ways to get moving and stay active and healthy.


Green line



FIKA is an innovative mental fitness app to improve outcomes &
improve mental health in educational settings.

Carlisle College, we believe that potential can only be fulfilled if we feel mentally fit!

Being mentally healthy and living well is important to every single one of us – whether we are living with a mental illness or not . It can be so easy for us to take our mental health for granted; to priorities other things; to put it off until next week. It can also seem too big and too hard. But it’s not. There are some things everyone can do.

ANXIETY – What is it? How do I manage it? Is it Anxiety or is it fear?

Anxiety is a feeling of unease, like a worry or fear, that can be mild or severe. Everyone feels anxious from time to time and it usually passes once the situation is over. It can make our heart race, we might feel sweaty, shaky or short of breath.

Speak to your Tutor or your Progress Coach about signing up for a workshop

or contact the Wellbeing Officer Marie – mcato@carlisle.ac.uk based in the Wellbeing hub in Student Zone. or https://www.nhs.uk/every-mind-matters/mental-health-issues/anxiety/

Anger Management Support – Why am I angry? Do I need help?

Do you get Angry, is anger controlling you? Would you like to take Control back?

Anger management programmes are specifically designed for people who realise they have a problem with their anger and find it incredibly difficult to respond to challenging situations of any nature. Participating in such a programme allows you to recognise the source of your anger.

Speak to your Tutor or your Progress Coach about signing up for a workshop

or contact the Wellbeing Officer Marie – mcato@carlisle.ac.uk based in the Wellbeing hub in Student Zone.

How to manage your anger illustration

Depression – Am I depressed?

Depression is a low mood that can last a long time or keep returning, affecting your everyday life. In its mildest form, depression can mean just being in low spirits. It doesn’t stop you leading your normal life but makes everything harder to do and seem less worthwhile.

Carlisle Mind – 0300 561 0000 – https://cemind.org/

We’re on your doorstep, at the end of a phone or online. If you’re stressed, depressed, in crisis or supporting someone else we’ll listen, give you support and fight your corner. We believe everyone deserves respect and support when facing a mental health problem. Carlisle Eden Mind – Your local Mental Health Charity We’re Carlisle Eden Mind, your local mental health charity. We believe no one should have to face a mental health problem alone.

  Speak to your Tutor or your Progress Coach about signing up for a workshop

or contact the Wellbeing Officer Marie – mcato@carlisle.ac.uk based in the Wellbeing hub in Student Zone.

Domestic Abuse

SAFETY NET – Works with children, young people and families who have experience of rape, sexual abuse or domestic violence.

FREEDOM PROJECT (WEST CUMBRIA DOMESTIC VIOLENCE SUPPORT GROUP) – They provide a confidential telephone helpline, free professional counselling and group counselling/support facilitated by qualified therapist and trainers.  They help the whole family recover from the effects of domestic and sexual abuse. They work with victims/survivors perpetrators and children and young people. They support you whether you are still in an abusive relationship or have left. They also provide training and workshops on relationships and about various issues that surround domestic abuse. 

WOMEN’S AID 24 HOUR HELPLINE – Women’s Aid is the national charity for women and children working to end domestic abuse.  They provide expert training, qualifications and consultancy to a range of agencies and professionals working with survivors or commissioning domestic abuse services.  The 24 Hour National Domestic Violence Helpline on 0808 2000 247 (run in partnership with Refuge) and a range of online services, which include the Survivor’s Forum, help hundreds of thousands of women and children every year.

WOMEN’S COMMUNITY PROJECT BARROW – One stop shop for issues relating to domestic violence, housing, drugs, alcohol, debt etc.  Creche and Women’s Café.  Drop in and emotional support.

SPRINGFIELD COMMUNITY SUPPORT AND REFUGE – Springfield offers support to adults affected by domestic abuse in the South Lakes, within the community and refuge setting. Support can be sought by anyone currently affected by abuse, historic abuse, or worried about a loved one who may be actively experiencing abuse. Support consists of a tailored specialist intervention, primarily to safeguard an individual, and minimise harm, but also to allow healing from trauma and therapeutic support, to move on. Support can include counselling, information and advice, safety planning, referrals to other agencies for safeguarding, or more specialist support, such as benefits /housing advice. Support can include advocacy and support when navigating agencies such as police/court/ children’s services. Therapeutic groups are also available, including peer support, mindfulness, domestic abuse recovery, self-esteem and confidence, and a processing trauma group. MARAC referrals are mandatory for safeguarding those most at risk. Support tiers 

Refuge support – safe housing for women who may need to flee abuse. (Intense support/safeguarding)

cs@springfieldsupport.org

refuge@springfieldsupport.org

Any man – or woman – who feels they are trapped in an abusive relationship should contact:

  • Cumbria-wide Victim Support – which can support anyone over a number of crimes, including abuse; Mon – Fri, 9am-6pm, on 0300 303 0157. The national 24/7 helpline is 0808 1689 111. Victim Support also has a 24/7 online chat on its website at www.victimsupport.org.uk
  • Cumbria-wide, The Bridgeway Sexual Assault Support Services – offers a vital lifeline to those who have been victims of rape, sexual assault and sexual abuse in the county. The Bridgeway is open 24/7 and can be contacted on 0808 118 6432.
  • North and West Cumbria, Safety Net – supports anyone who has experienced rape, exploitation, sexual and domestic abuse. They can be contacted Monday-Friday, 9am-5pm on 01228 515859.
  • South Cumbria, Birchall Trust – The Birchall Trust offer counselling sessions to males and females of all ages who have experienced sexual abuse/rape. Counsellors help survivors to make sense of their story, answer difficult questions about what has happened to them, help people to come to terms with their situation and heal. The Birchall Trust can be reached on 01229 820828, Monday –Friday, 9am-5pm.

Eating Disorders

An eating disorder is a mental health condition where you use the control of food to cope with feelings and other situations. Unhealthy eating behaviors may include eating too much or too little or worrying about your weight or body shape. Anyone can get an eating disorder, but teenagers between 13 and 17 are mostly affected.

Eating disorder support groups are commonly used both during treatment and in the recovery of eating disordersEating disorder support groups provide sufferers a way to meet others going through the same or similar struggle

  Speak to your Tutor or your Progress Coach about signing up for a workshop

or contact the Wellbeing Officer Marie – mcato@carlisle.ac.uk based in the Wellbeing hub in Student Zone or contact https://www.beateatingdisorders.org.uk/get-information-and-support/get-help-for-myself/i-need-support-now/helplines/ or https://www.cntw.nhs.uk/services/community-eating-disorder-services-ceds-carlisle-north-cumbria-cntw269/

Relaxation Technique – Learn to relax

Relaxation is an important part of maintaining health and wellbeing, and being able to calmly deal with life’s stresses.  It improves your mental health and gives the body a chance to take a break.

Speak to your Tutor or your Progress Coach about signing up for a workshop

or contact the Wellbeing Officer Mariemcato@carlisle.ac.uk based in the Wellbeing hub in Student Zone.

Self-harm – Understand why & how to cope

Self-harm is difficult to talk about but it’s a common problem and you can beat it. Find out what self-harm means and what to do if you think you’re affected by it.

https://www.youngminds.org.uk/young-person/my-feelings/self-harm/

Speak to your Tutor or your Progress Coach about signing up for a workshop

or contact the Wellbeing Officer Marie – mcato@carlisle.ac.uk based in the Wellbeing hub in Student Zone.

Self-harm Safe Kit a range of pocket guides aimed at understanding, and finding ways to begin managing, self-harming behaviour.

Self-harm: What you need to knowSelf-harm: A guide for parents and carers and Self-harm: Self-harm: Safe Plans We have also produced a guide to Local and National Support

Resilience What is resilience? Why do I need to be resilient? How do I develop my resilience?

The word ‘resilience’ refers to our bounce-back ability in the face of difficulty or challenges. Resilience is the ability to adapt and grow following adversity.

Speak to your Tutor or your Progress Coach about signing up for a workshop

or contact the Wellbeing Officer Marie – mcato@carlisle.ac.uk based in the Wellbeing hub in Student Zone or https://www.mindtools.com/pages/article/resilience-quiz.htm

SEXUAL HEALTH AWARENESS ADVICE & SUPPORT

Sexual Health Cumbria – 01228 608989 – https://www.ncic.nhs.uk/services/sexual-health

Sleep Support

Sleep Hygiene – The Sleep Charity

Joe Marler Rugby Player is an English professional rugby union player for Harlequins in the Gallagher Premiership.

Having gone public about his experiences with depression, the ferocious England rugby prop has become an unlikely champion of male mental health issues.

Follow his pod cast where he covers different issue the one below he talks about sleep

The Joe Marler Show: About Sleep on Apple Podcasts

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NSPCC North West & Cumbria Group

Do you know anyone who would like to join the NSPCC family in Carlisle ???

@nspccnorthwestandcumbria  

 Non-profit organisation

WATER SAFETY

Water Safety 850x400

Police understand with the warm weather people and families want to relax by lakesides and are tempted to play in the water. We advise people not to enter the water as although it may look calm and pleasant it is not known what is underneath the surface of the water.
Please bear in mind the following safety tips: 
Swim in supervised areas if possible, unmarked areas may hold potential dangers 
Dive only in familiar areas, and check water depth before diving. 
Be aware of underwater hazards such as submerged logs, stumps, and rocks. 
Beware of the under current 
Keep an eye out for potentially dangerous conditions, such as large patches of vegetation on the water surface, ledges which disappear, sharp drop-offs and slippy surfaces underfoot. 
Whilst it may be a hot day, the water temperature in lakes can often be very cold.
Campaign video from United Utilities
Beckie Ramsay, from Chorley, Lancashire, lost her 13 year old son Dylan three years ago when he got into difficulties whilst swimming with friends in open water. Despite being a strong swimmer, cold water proved fatal.

https://youtu.be/mnsv-z3Yxe4





How to relax

8 relaxation tips for your mental health


Downloadable Guides

Carlisle Mind – 0300 561 0000 – https://cemind.org/

We’re on your doorstep, at the end of a phone or online. If you’re stressed, depressed, in crisis or supporting someone else we’ll listen, give you support and fight your corner. We believe everyone deserves respect and support when facing a mental health problem.



Citizens Advice – 03444 111 444 https://www.citizensadvice.org.uk/

Citizens Advice is a network of 316 independent charities throughout the United Kingdom that give free, confidential information and advice to assist people with money, legal, consumer and other problems.



Impact Housing – Domestic abuse & Safeguarding – 03448 736 290 – https://www.impacthousing.org.uk/let-go-domestic-violence-service

If you’re experiencing domestic abuse, you may feel very alone and have no idea who or where to turn to. We’ll help you get the advice and support you need.



NHS Stop Smoking – 0300 123 1044 – https://www.nhs.uk/live-well/quit-smoking/

Smoking is bad for your health, but exactly how will stopping make life better? Click the above link to find out more.



Samaritans – 01228 544444 – https://www.samaritans.org/branches/carlisle/

Whatever you’re going through, a Samaritan will face it with you. We’re here 24 hours a day, 365 days a year.



Self-Harm Awareness 01228 319711http://www.safa-selfharm.com

Self-harm Awareness for All Cumbria (SAFA) is committed to making a positive difference to the lives of individuals who self harm and to those who support them. Our primary goal is to empower the individual to take responsibility for their own lives by offering counselling and trusting support. Also we seek to eliminate the stigma and discrimination associated with self harm by creating greater awareness through training and education.

ToolBox – Self Care Tools (safa-selfharm.com)

Safety NetSafety Net – Phone us: 01228 515859 http://www.safetynetuk.org/

Works with children, young people and families who have experience of rape, sexual abuse or domestic violence.


Sexual Health Cumbria – 01228 608989 – https://www.ncic.nhs.uk/services/sexual-health

Cumbria Sexual Health service provides confidential advice and support on a range of sexual health issues. We offer testing and treatment for sexually transmitted infections (STIs). We also provide, for free, all types of contraception including emergency contraception.


LGBThq Cumbria – 01228 267247 – https://www.lgbthq.org.uk/

LGBThq is Cumbria’s home for lesbian, gay, bi, trans and other information & advice services, community centre, anti-bullying campaigning, 3rd party hate crime reporting centre, conference facility, meeting space and hot-desking offices. The HQ acts as a central hub for several not-for-profit organisations.


CADAS – 0800 254 5658 – https://cadas.co.uk/

Here at CADAS, we offer free and confidential alcohol and drug services to young people under the age of 18.
Our team is available to offer friendly and non-judgemental advice surrounding alcohol and drug use, and can provide more intensive support where necessary. Whether you’re worried about yourself, a friend or someone in your family, we are here to help.


Barnado’s
Mental health and emotional wellbeing https://www.barnardos.org.uk/what-we-do/helping-families/mental-health


If you would like to discuss any of these services in more
detail, contact your Tutor, progress coach, our Wellbeing Officer Marie or a member of

the Student Zone team.


Student counselling

Carlisle College has a student counsellor, Becky Foster, based in room 205 located at the end of the Student Zone. You can enquire about this service through the Progress Coaches, or directly by texting 07736 497 578 or emailing rfoster@carlisle.ac.uk

 What happens in Counselling? 

Counselling aims to help you deal with and overcome issues that are causing emotional pain or making you feel uncomfortable. 

It can provide a safe and regular space for you to talk and explore difficult feelings. The counsellor is there to support you and respect your views. They won’t usually give advice, but will help you find your own insights into and understanding of your problems.  

Counselling can help you:  

  • Cope with a bereavement or relationship breakdown  
  • Cope with redundancy or work-related stress  
  • Explore issues such as sexual identity  
  • Deal with issues preventing you achieving your ambitions  
  • Deal with feelings of depression or sadness, and have a more positive outlook on life  
  • Deal with feelings of anxiety, helping you worry less about things
  • Understand yourself and your problems better  

MINDFULNESS

Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing.
Mindfulness is a quality that every human being already possesses, it’s not something you have to conjure up, you just have to learn how to access it.
See the source image

When you do any mindfulness exercise, the key steps are:

  • Pay attention – for example, when you shower in the morning, make a special effort to really pay attention to the feel of the water on your skin.
  • Notice – when your mind wanders, which is just what minds do, simply notice where your thoughts have drifted to.
  • Choose and return – choose to bring your attention back to the present moment, usually by focusing on your breathing or another sensation in your body.
  • Be aware and accept – notice and be aware of emotions you are feeling or sensations in your body. Try to observe and accept these feelings with friendly curiosity and without judgement.
  • Be kind to yourself – remember that mindfulness is difficult to do and our minds will always wander. Try not to be critical of yourself. When you notice your mind wandering, you can just gently bring yourself back to the exercise.

Self help is a powerful tool!

How can I learn mindfulness?

Find out more about what you can do to be more mindful:

https://www.mind.org.uk/information-support/drugs-and-treatments/mindfulness/how-to-learn-mindfulness/

If you would like to discuss any of these services in more detail
contact your Progress Coach dsimmons@carlisle.ac.uk, karmstrong@carlisle.ac.uk, rmarshall@carlisle.ac.uk, jcrozier@carlisle.ac.uk, your tutor,
our Wellbeing Officer Marie

mcato@carlisle.ac.uk or a member of the Student Zone team.

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