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Exercise and Mental Wellbeing - #MentalHealthAwarenessDay

I’m here today to talk about exercise and the positive impact it can have on people’s wellbeing and mental health. There are lots of studies which have shown that doing physical activity can improve mental health. For example, it can help with:

·        Sleeping better – by making you feel more tired at the end of the day

·        Feeling happier – physical activity releases feel-good hormones that make you feel better in yourself and give you more energy

·        Managing stress & anxiety – being physically active gives your brain something to focus on and can be a positive coping strategy for difficult times

·        Better self-esteem – being more active can make you feel better about yourself as you improve and meet your goals

·        Reducing the risk of depression – studies have shown that doing regular physical activity can reduce the likelihood of experiencing a period of depression

·        Connecting with people – doing group or team activities can help you meet new and like-minded people and make new friends.


Some of the OTR team have written about what they do to be active and feel good.

Charlie – Participation Development Worker     

After a stressful week at work I like to explore different places in the UK. I have an app on my phone that is always telling me off for not achieving my 10,000 steps a day, so I use the weekend to try and make up for this! I google different destinations to visit and set off. My favourite places to wonder around are castles, Glastonbury Tor and different woods. I find that being outside makes me feel calmer and I can breathe in the fresh air and let some of my worries go. You never know what you will find, this tyre swing was an added bonus.

Clare – SEND Advocate & Participation Development Worker

I like to walk my dogs in the mornings as it helps to clear my head and prepare for the day ahead, I spend lots of time outdoors busying about, the fresh air and open spaces make me feel more relaxed and have a positive impact on my mental health.

Harriet R - LGBT+ Service Lead

For me, sport (which now takes the form of rugby, for Bath Rugby Ladies) but I have played netball in the past and go to classes, gym, swim etc. Sport and physical activity is so powerful in a number of ways.

For this blog, I am linking the benefits of sport to the 5 ways to wellbeing and highlight the benefits!

1.      Take Notice - Through sport I have been able to feel positive about my body and what it can do. I love that rugby encourages me to get outside and notice and appreciate nature, the seasons change, the amazing moon, the grass and even the MUD!  

2.      Connect- a team sport creates a great social connection and team spirit and encouragement and community to be part of and proud of #rugbyfamily!

3.      Be active – to feel good, being in your body and physically active takes you out of your mind and thoughts and releases endorphins (I call these head dolphins!) which lift your mood and energy levels. How?... well, that's easy this includes running, tackling and additional training and gym sessions to stay match fit - I try to make these fun and varied including trampolining and yoga to mix up cardio and flexibility and recovery, take a friend to make it a social event too!

4.      Keep Learning- whether through swapping sports or mastering a new technique or skill this can happen by trying something new - I recently became a level 2 coach and learnt to jump in the lineouts after nearly 4 years of playing and it was SO much fun, if not a little scary, but I was so proud when I did it! 

5.      Give- find fulfilment in helping others, whether this is helping a newbie learn how to pass or making a big tackle to help the team out, this is massive part of my rugby life. I have taken up a volunteer coaching role with mixed ability ladies team which is such a lot of fun, it really boosts my mood every Thursday! 

You never know what else taking part in sport or physical activity will bring, from friends to learning new skills. Go on give something new a try!

 

Harriet B – Advocacy Development Worker

I never used to do much exercise as I couldn’t find anything I enjoyed. I started going to the gym a few years ago but didn’t know what to do when I was there and felt really self-conscious. Then I gave a group weightlifting class a go and absolutely loved it. This made me join my local Crossfit gym and I wish I had found it sooner!

It helps me:

Feel strong – Crossfit has shown me that I am physically and mentally stronger than I thought, and it feels great to learn a new skill and achieve my goals. Exercise can be a great way to achieve things you didn’t think you could which hopefully leaves you feeling empowered and proud of yourself.

Feel confident – Since starting to exercise I have learnt to appreciate my body for what it can do rather than being worried about what it looks like.

Be part of a community – Crossfit has given me a community of people to work out with and it’s great to support each other and feel encouraged by other members of the gym. Exercising on your own can feel scary so finding a community or friend to do it with is a great way to motivate yourself and connect with others.

Clear my head – Sometimes I have lots of things going around in my head but exercising always allows me to let out some energy and clear my head. Even if I just go for a walk, I come home feeling my mind is clearer and I’m more relaxed.

Sleep – I used to really struggle to sleep well but since starting to exercise regularly I sleep really well and feel more awake in the mornings which allows me to be more productive during the day.

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Jayme – Student Placement LGBT+ Worker

Exercise has always been a funny one for me - I've never been the kind of 'get up and go' person who can make it to the gym for 7am and run on a treadmill for however long. I think those people are great, but it took a while for me to realise that going to the gym is just one of many ways you can exercise. I've also had to frame exercise as something that can improve my mental wellbeing, rather than as an effort to try and change how I look. That's why I have really enjoyed doing Yogalates since starting at Off the Record - there's no pressure for me to do everything perfectly, and at the end we do a mini meditation where we all lie down and clear our heads. This has been so helpful for picking my mood up mid-week - everything can get so busy and stressful, and as people, I feel like we're constantly anticipating what's about to happen next, and meditation and yoga is perfect for reminding us to live in the moment and appreciate what's going on around us.

It's also a great confidence builder when you can feel yourself getting stronger and more flexible as the weeks go on, and you find yourself being able to do poses you never thought you would have been able to do. It's a small reminder that you can often do more than what you expect, and that does wonders for mental wellbeing in general. Now I go home and try to set aside a few times a week to watch an exercise tutorial on YouTube that I can follow along at home - I don't have to be worried about not having the fanciest gym kit, I just do what I can, when I can, and knowing I'm doing what I can to look after my body is good for my mental health too. 

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Jane – Advocate & Youth Voice

Exercise is really important to me to reduce levels of stress and maintain my mental health. I do regular body conditioning and Zumba classes at Bath sports and Leisure centre which I find really good for relieving tension in my neck and shoulders, and I and also play netball on a Wednesday night. The netball is part of the ‘Back to Netball’ movement which aims to get women who perhaps played netball at school to start playing the game again. We are a wide range of ages and abilities and its really good fun. I think playing a team sport adds an extra dimension in terms of wellbeing and mental health. It’s great cardiovascular exercise but sociable too. We laugh a lot and I always leave the session feeling de-stressed and invigorated! We are always looking for new members so come along on a Wednesday night at Ralph Allen school at 7pm!

Lindsay – Listening Services Administrator

So I like trail running because:

·        I like being able to run as far as I can see

·        It makes me feel physically strong and resilient

·        I have to storm through all kinds of weather & it makes he happy to be outdoors

·        It’s a guaranteed mood changer

 

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Nat – LGBT+ Development Worker

I guess I never really knew or noticed how much sport meant to me until I didn’t do it. I was 4 months pregnant (and visibly so) and had to stop running around chasing a hard ball, with a large stick (yes, I’m aware that makes me sound a bit like a dog?!). It was the first time in over 20 years that I hadn’t dedicated/sacrificed/lost (depending on your opinion - I choose dedicated) almost every day of the week, to sport in some way. (I could go into a list of sports, the reasons why and the transferable ’skills for life' gained but I’m conscious that would be moving into a novel rather than a blog post!)

Don’t get me wrong, I had bigger and better priorities being pregnant and all but it wasn’t until Baby R was 4 weeks old (all having gone well and continuing so), when my mum asked me ’When are you going back to hockey?’, did I realise it’s importance 😄 Mum has a tactile way with words luckily 😉 but now being aware of its impact on both my physical and mental health, this has helped in the ‘remembering to look after myself’ part of life! Quite simply, if I’m feeling miserable, I need to move more!

So, when asked to write a blog for World Mental Health Day about sport and my mental health, it led to me reflecting on my long-standing relationship (seems fitting to call it so) with sport and the importance of it within my identity. It took quite a while to sift through many a memory (mostly factual 😂) and seems fitting that as I write this, I’m watching World Athletics Champs on the screen. Sport is my happy place, my go-to, my comfort blanket. Yes, the competitive element obviously has some appeal to me but that isn’t the only thing. I don’t do it to be the best, regardless of not having all the required skills and talents to do so – although some ex-teammates are representing national veteran teams now, so I’m holding out for my international cap 😆

I think my key message would be there’s not much better than doing something* you love/enjoy/appreciate (whatever language suits you), makes you happy and clears the head. In a busy world, it’s important to take time for fun 🎉🙌

*And I know doing something feels hard to do, it’s ok to be kind to yourself. When it feels right, do it then and do it well 😊

If you feel like you are struggling with your mental health and need some support and advice, fill out a self-referral form to us here

Struggling with your mental health?

When you are struggling with your mental health, you can feel very isolated and alone. It’s important to remember that most people will struggle with their mental health at some time in their lives and there are lots of resources and support out there for you.

Friends and Family: If you can, talk to a friend, teacher or family member about how you are feeling. They can be a really great support network for sharing your worries and helping you to find the support you need.

Talk to your GP : Your GP can refer you to mental health services such as counselling or mindfulness training or prescribe medication if needed.

Contact Off the Record : Call: 01225 312481 Text: 07753 891 745. We provide free, confidential, listening support and counselling sessions for young people in B&NES who are between 10-25 years. You can complete an online self referral form and we will call or text you to arrange your first session

There are many online and telephone helplines you can access including:

Childline - Phone: 0800 1111

Free 24 hour 1 to 1 call and chat service

Samaritans- Phone: 116 123

Free 24-hour helpline and 1-to-1 chat support

kooth.com

Counsellors available until 10pm every day. Free, safe and anonymous online counselling for young people.

No Panic. Phone (ages 13–20): 0330 606 1174

Charity offering support for sufferers of panic attacks and obsessive compulsive disorder (OCD).

Other Self Help Resources

Mind have a wide range of self help resources you can access online. They include advice about how to cope with anxiety, depression and panic attacks and offer practical ideas on how to look after your own mental health.

If you are in crisis and feeling suicidal, go to any Accident and Emergency Department or dial 999 and ask for an ambulance to take you to A&E

Okay Cafe - Bath's first wellbeing cafe for under 25's

We are so happy to be establishing the first wellbeing café for under 25’s in Bath. The café aims to be a safe space for young people (aged 13-25) who are struggling with their mental health, providing opportunities for them to meet up, relax, make new friends, share experiences and develop new ways of talking and coping. The café will offer reasonably priced hot/cold drinks and snacks and is open to any young person who needs support with their mental wellbeing. The café will be staffed by our qualified counsellors, listening support workers, youth workers and volunteers. A range of activities will be on offer each week and young people will have the opportunity to shape the development of the café. 

The sessions will run on Fridays weekly from 4pm-6.30pm in The Open House café Manvers Street Baptist church.  The first session will be held on Friday 11th October to mark World Mental Health day (10th Oct), the day for global mental health education, awareness and advocacy against social stigma. This session will include free wellbeing goodie bags to the first 30 young people that attend as well as vouchers for a free drink and snack for the inaugural Okay Café.  

The sessions have been initially funded by kind donation of the venue from Manvers Street Baptist Church, and a start-up fund from Altus consulting as well as a grant from the Quartet Community Foundation. To help us ensure the sustainability of this new service the public can also make one off donations via our Facebook page:  

https://www.facebook.com/OTRbathnes/ 

Or set up a monthly donation via Localgiving https://localgiving.org/charity/offtherecord/ Just the cost of a cuppa and cake can help us reach and support more young people in the local area.  

Phil Walters, our Director has said “OTR has 25 years experience of improving the emotional health and wellbeing of young people. We are delighted that this new venture enables us to continue our work giving those under 25 across BANES the opportunity to drop in and get the support they need in a relaxed and accessible environment. Last year OTR supported over 2500 young people to increase their confidence and resilience – this year we hope to reach and support even more young people.”

For more information about the Okay Café please contact Alice Hoyle on alicehoyle@offtherecord-banes.co.uk or 07753891747 

okay cafe bath wellbeing

How to talk about mental health

Around the time of World Suicide Prevention Day and other mental health awareness days like it, it is often said that one of the best ways to manage your mental health is to talk to others if you need support. However, how do you exactly have these conversations?

It is not always as easy as just opening your mouth and talking about what’s going on in your head, so here are some suggestions of how to start these conversations, in ways that may be helpful to you.

1.      Are you able to talk to someone who you feel will support you? There are lots of people you can confide in if you feel like you need to talk- parents, friends, extended family, teachers and organisations such as Off the Record, Childline and Samaritans who will listen to you and support you. If you go to school, there’s likely to be a pastoral support worker who you can make an appointment with, or a teacher who can direct you to them. The key is to find someone you trust, who you think will be understanding and supportive, as even if they don’t have all the answers, they’ll be able to help you in finding the right support.

2.      How would you like to start that conversation? Do you want to write everything down and put it in a letter? Or perhaps send a text, an e-mail, or make a phone call? Talking to someone about mental health does not have to be a face-to-face conversation if you don’t want it to be- it’s about how you feel most comfortable communicating. You could send a text/e-mail like:

“Hi (name of trusted person), if you feel able to I would really appreciate having a chat about some things that have been going on with my mental health recently. Would you be able to have a chat about that? “

Or if you are having a face-to-face conversation, for example with a teacher or parent, you could say:

“Do you mind if we have a chat for a few minutes? I’m struggling with my mental health at the moment, and it would mean a lot if we could talk about it.”

We would always hope that someone we trust has the time to talk to us about something like mental health, but sometimes friends in particular may feel nervous about having this conversation, or it might be too difficult for them due to their own personal boundaries and experiences, or a family member might be busy when you say you want to talk- it is important to remember that just because one person can’t talk to you for whatever reason, it doesn’t mean no-one else will talk to you, or that you don’t deserve to have that space to talk about mental health. Perhaps make a list of people you trust to try to talk to, just in case the first person you talk to says they are unavailable.

3.      What would you like that person to know?

-How long have you been struggling with your mental health for?

Are you experiencing anxiety, low mood, stress, hallucinations, problems eating? Or anger, feeling out of control, trapped? It can be hard to think about your exact feelings in the moment, so maybe think about what you’re experiencing beforehand so you know what to say.

-What is your mental health affecting? Is it affecting relationships with partners, family, friends, or affecting your schoolwork, uni-work, job? Are you able to sleep and eat?

-Has something happened that has triggered this for you? You may not feel comfortable discussing this, and that’s okay. It’s just something you could answer if you would like to.

-In particular if you’re experiencing thoughts of suicide or harming yourself or others, this is important to mention if you are comfortable talking about this. The other person will need to know this if they are going to ensure you are safe- particularly if they are a trusted adult.

Talking about mental health can really help, and hopefully these ideas have given you some suggestions on how you can bring up that conversation with someone in your life. There is always someone who will listen to you, for example:

Childline- 0800 11 11

Switchboard LGBT+- 0300 330 0630

Off the Record- 01225 312481

Samaritans- 116 123 or jo@samaritans.org

KOOTH

Check out this brilliant video ‘Small Talk Saves Lives - Everyday small talk’ by the Samaritans

However, in a crisis, always call 999 or Samaritans so that you can receive support and help quickly. Talking about mental health struggles can be difficult, but it is a very brave thing to do. Asking for help is always a sign of strength, not a sign of weakness.

Jayme, Student Placement LGBT+ Youth Worker

OTR's Wellbeing Hub

We are over the moon to announce we will be running Midsomer Norton’s Youth Club! Further expanding our services in Midsomer Norton, to create OTR’s new Wellbeing Hub.

Expanding on our Listening Support, Counselling and LGBT+ Rural SPACE Youth Group in Midsomer Norton, we felt running Norton’s Youth Club was the perfect opportunity for us to further meet young people’s needs within the community.

Young people need a local service where they socialise, feel connected and receive support if required.

The space will be a safe, relaxed environment where young people can sit and chat to staff, friends and peers, socialise, have fun as well as getting involved in themed sessions. There will be opportunities to develop new skills i.e. cook, discuss issues as well as have guest speakers visit.

OTR’s Wellbeing Hub will include;

LGBT+ Rural SPACE Youth Group fortnightly Mondays (for ages 13-21) 6pm-8pm

Listening Support and Counselling every Tuesday and Wednesday (for ages 10-25) 3pm-7pm

Norton Youth Club (NYC) every Thursday (for ages 11-18) 6:30pm-8:30pm

Keep an eye on our website and social media for updates on when the Norton Youth Club is up and running!


If you’d like to support our services such as our Wellbeing Hub, join us at our 25th Anniversary Ball.


We are looking for young people to help us redecorate and refurbish the Youth Club! If you’d like to help us get in contact below:

Name *
Name

Fitting in

It’s a universal fact that we all want to be liked. Human are animals- we like to have our packs, the people who back us up and stick with us when things get tough. But finding that pack can be difficult, and sometimes we feel that all we want to do is fit in. It’s not wrong to not want to stick out in a crowd (it’s human nature after all), but it does become a problem if you’re changing yourself in order to be liked by others.

Fitting in is not about getting other people to like you no matter what the cost- it’s about finding the people who accept you for who you are, and fitting comfortably with them, with your natural differences complimenting each other and bringing out the best in everyone. Fitting in is not about being the same, it’s about celebrating difference, and not shaming anyone or expecting anyone to change so that they fit in.

Wanting to fit in usually comes from starting somewhere new or feeling as though you need other people to validate who you are in order for you to be happy and accept yourself. But here’s the thing- you don’t need other people’s approval to be happy. You don’t need to fit in with others in order to like yourself. It’s a lot lonelier to be around people who don’t love you for exactly who you are than it is to be around no-one at all. Whether you fit in or not is irrelevant to how happy you can be- people who seem to fit in perfectly with those around them are not necessarily happy, and the people who seem to not fit in at all aren’t necessarily unhappy. Whatever the situation is, it’s not a case of you needing to change yourself in order to fit in with other people- it’s a case of finding the people who make you feel as though you don’t even have to fit in at all.

Feeling as though you don’t fit in is difficult, and it can feel lonely, but not fitting in is never your fault. It is never that there is a problem with you, or that you need to change, or that you are ‘too much’ or ‘not enough’ for people. The people who you are trying to fit in with are simply not the right fit for you. You shouldn’t have to fit yourself into someone else’s predetermined mould of what is acceptable, and if you feel like you’re doing that, take a step back and ask yourself some questions.

1.       Are you happy?

2.       Are your wants and needs being met?

3.       Do you find yourself doing things you don’t want to do?

4.       Are you healthy and participating in healthy behaviours?

Trying to fit in can make you feel as though you don’t know the real you anymore, especially if you’ve been trying to fit in for a long time. Think about who are you when you’re by yourself, when you’re playing with your pets, or whoever you are when you’re not trying to make other people happy. Whoever that person is, they deserve to be around people who love and celebrate them for who they are- people who don’t have a mould already sculpted for you to try and shape yourself into. People who are the right fit for you will gently shape you into being the best possible version of yourself, and that’s what good friends do naturally, without even trying.

Whatever situation you are in, Off the Record is here to provide listening support and counselling services to young people in BANES who need it. You can refer yourself to these services here.

Jayme, Student Placement LGBT+ Youth Worker

 

SPACE Summer Event

We held a Summer SPACE Event for our SPACE members. We wanted to provide a fun, safe place for young people to be able to chill, and be themselves.

The day was filled with different activities for young people to get involved in including; making bath bombs with LUSH, paddle boarding with WOLT, circus skills, clothes swap, arts & crafts and not forgetting Aida, our special Drag Queen guest.

If you are a LGBT+ young person in Bath and North East Somerset and would be interested in attending our SPACE group get in contact with our SPACE team!

Photo’s from the day

Artemis' Poem

I am mutually exclusive

A basic example that is always used

Not a boy, then a girl

There's no inbetween 

You can see how I got confused

At 8, I cut my hair

Lopped it off from waist to jaw

Upon seeing this, my mum only recalled

Her own past of being mistook for a boy 

 

At 9, I stopped wearing skirts

Not because they weren't to my favour

I loved the long fabric as it fell on my legs

I just disliked that it made me a 'her'.

 

At 12, I started to bleed

And I wept because there is no place

No space in the middle of me

Now a girl, now a woman, a teen. 

 

At 13, I tested the water

That was always too shallow for me

The binary is a small pair of shorts

That never quite reached my knees. 

 

At 14, I changed my appearance

Cut my hair, bought boys clothes, started to bind

Not 'cause I hated my body-

Because I hated what it defined

It is now I struggle to break 

The spoon-fed rules of what to be

I took it all in, the insults, abuse

I tried just to be me. 

 

And I am mutually exclusive 

Stuck in the middle, not 'a' or 'b'

I am what they call 'they'

And that's perfectly OK

I'll continue to choose option 'c'.

 

Artemis, 15 

My Body Is My Story

 I am a canvas

A blank slate for my tale to be told

My Tabula Rasa

For which I am the master

 

Scars are my battle wounds from wars of long ago

Fighting an enemy at the time I didn’t know

But I won those wars

Conquered the demons and pushed them aside

Now I wear my scars as a symbol of pride

 

The ink that dons my body

Memories not to be consigned to oblivion

Points in time where I made my name

From honours to sin

Lessons and mistakes, all the same

A lifetime of work, etched into my skin

 

Stretch marks and Cellulite

Signs of my growth as an individual

My hair and piercings

Projections of my personality

Each detail highlighting a moment

A moment that changed who I wanted to be

 

Every inch of my being

Owns something I’m proud of

Be it a milestone

An achievement

Survival of a trying time

It is honoured

It is worn with pride

 It has it’s rightful place on my canvas

My piece of art

 

My body is my legacy

A chronicling of my growth

My ascension into being the best I can be

Laden across me, free for all to see

I am the Aviana Tapestry

Perry's Body Image Tips

It is Mental Health Awareness Week this week, it’s theme is body image. Watch our video below to hear Perry talking a little bit about body image, as well as some useful tips for if you are struggling with your body image.

If you feel like you need some support, our Listening Support Service may be beneficial - you can fill out a self-referral form here