Well being At University & Beyond

Aims of the session Characterise good Mental Health and how to sustain it/improve it Characterise poor mental health and what to do if you think you/ a friend is deteriorating An introduction to mental illness

Ground rules for this session People sometime get upset talking about mental health/illness. We talk about it rarely so people bottle up their feelings on the subject. You or someone you know may be experiencing poor mental health. If you are upset and want to stay, fine. If you are upset and want to go, also fine but return so I know you are OK.

Ground rules regarding sharing If you have had relevant experiences, if may be helpful to share it with your classmates BUT This isn’t a therapeutic space (must be about the class learning something, not you getting something off your chest) Please stand in a non judgemental place

Why talk about well being/ mental health? 1 person in 4 will experience some form of mental health issue in any year (Goldberg, 1991) At any given time 1 in 6 working age adults have symptoms associated with mental ill health (e.g. sleep problems, fatigue, etc.) which do not meet the criteria for diagnosis A further 1 in 6 working age adults experience diagnosable mental health conditions (e.g. depression, anxiety, etc.) at any given time (The Royal College of Psychiatrists: Mental Health and Work, 2008)

What is good mental health? What does good mental health mean to you? Can you say certain indicators that means you are in good health?

For me Sleeping well Getting excited or looking forward to things Positive thoughts Laughing Sense of easiness about life/ not a struggle Making time to do the things I like Enjoying (most) things

What factors indicate that things might not be going so well? Make a list of “worrying” factors

Worries begin when Sleep pattern changes (alarm clock didn’t go off/ I slept through it) Feeling tired (missing lectures) Not enjoying this/ looking forward to things (including lectures) Negative thoughts, crying Feeling nervous/ not doing activities because they make you anxious/ can’t face people (missing lectures) Self medicating with drugs or drink, hangover (missing lectures) Withdrawing from friends/ family/ course (missing lectures) Life is a burden or struggle (including lectures)

Attendance Did you notice how many indicators involve you missing lectures/workshops? One reason we want to keep on top of your attendance is because: Poor attendance is a sign of deteriorating mental health Also: You won’t achieve as well We work in groups and your group depends on you The industry we are demands that you manage your time well

What is stressful for you? Assessment? Home? Relationships? Looking after yourself? Money? Social media? What are your coping strategies? Talking? Lists? Self –medication? Perspective? Ask for help?

What can you do if you think your mental health is deteriorating? NHS say Connect (with your friends, your course, with the world in general) Be active  (exercise is really good for your mental health) Keep learning (you are studying now… that might be stressful so maybe something that is just fun) Give to others (volunteering, running an SU group) Be mindful  (we do this in class so it should help but you may need more frequent/ bespoke mindfulness)

The main thing to do? Talk to someone – it is common and treatable! Tutors need to know (well being plan) Friends/family Professionals (GP, Counsellors)

Common Mental Illnesses Depression Anxiety Depression & Anxiety Psychosis (not covered today)

What is clinical depression? ‘Persistent sadness or low mood and/or marked loss of interests or pleasure, and a range of associated symptoms’ It can range from Mild to Moderate to Severe, depending on the number and severity of associated symptoms and their impact on function. Usually at least two weeks is required for a diagnosis. (NICE Guidance Depression in Adults CG90, November 2009)

Please watch this and note any new information to you Session 1 - Depression - I had a black dog, his name was depression - WHO.mp4

How to treat depression? You can cure depression! Watchful waiting (2 week follow-up) Advice on sleep and anxiety management Exercise – structured and supervised Guided self help – based on Cognitive Behavioural Therapy (CBT) Computerised CBT (CCBT) Psychological treatments – problem solving, CBT, counselling Anti-depressants? – not initially

Anxiety for all Anxiety is natural and useful Fight or flight or freeze Normal Unpleasant so that we take notice and keep safe A response in both the mind and the body

When Anxiety is unhelpful More severe than normal anxiety Lasts longer than normal anxiety Interferes with work, relationships or social life Common, and costly to both the individual and society Often unrecognised and untreated

10 negative thought types we all experience from time to time All or nothing thinking Setting unrealistic expectations – living by fixed rules Selective thinking – looking on the dark side Converting positives into negatives – being a cynic Over generalising – here we go again! Exaggerating unpleasantness – making mountains out of molehills Catastrophising – whatever can go wrong will go wrong in a big way! Personalising – it is all my fault Mistaking feelings for facts – I feel, therefore I am Jumping to negative conclusions

Treatment for anxiety Physical activity helps Good balanced diet, healthy lifestyle Get adequate sleep Cut down on caffeine Reduce nicotine, which is also a stimulant Reduce alcohol & drug intake Anxiety is best reduced by managing fears, not avoiding them

More Mindfullness… Various apps exist Various mediation apps exist Most are free

Name one thing you will change/take forward from today? Finally What have you learned about depression & anxiety or from the session in general? Name one thing you will change/take forward from today?

Aims of the session Characterise good Mental Health and how to sustain it/improve it Characterise poor mental health and what to do if you think you/ a friend is deteriorating An introduction to mental illness: Depression & Anxiety